1 00:00:09,179 --> 00:00:11,959 Hello everybody, and welcome to the Doctors of Running Podcast, 2 00:00:11,959 --> 00:00:14,872 where we, a group of Doctors of Physical Therapy, discuss the 3 00:00:14,872 --> 00:00:17,548 art and science of running and the stuff that we put on our 4 00:00:17,548 --> 00:00:19,074 feet. At the round table today, we 5 00:00:19,074 --> 00:00:22,014 have Dr. Matthew Klein, the founder of Doctors of Running, 6 00:00:22,014 --> 00:00:24,358 and Dr. David Salas, as well as myself. 7 00:00:24,359 --> 00:00:27,975 I'm Nathan Brown. And as always, the Doctors of 8 00:00:27,975 --> 00:00:32,195 Running Podcast is with our primary sponsor, which is Rabbit 9 00:00:32,195 --> 00:00:35,571 Running and Rabbit Apparel. They've been awesome moving 10 00:00:35,571 --> 00:00:38,535 forward into the summertime. They have a collection 11 00:00:38,535 --> 00:00:42,041 specifically for the summer, and I'm wearing one of them right 12 00:00:42,041 --> 00:00:43,987 now. It's part of the Sun and Ice 13 00:00:43,987 --> 00:00:46,169 collection. This is their UPF protection 14 00:00:46,169 --> 00:00:47,705 one. And even though it's long 15 00:00:47,705 --> 00:00:49,079 sleeve, it's not too hot, though. 16 00:00:49,079 --> 00:00:51,478 Let's be honest — it's not that hot here in Wisconsin yet. 17 00:00:51,479 --> 00:00:56,071 We had like one day where it hit 70 and we're like, sweating like 18 00:00:56,071 --> 00:00:57,779 crazy. But, yeah, Matt. 19 00:00:57,780 --> 00:01:01,319 It was 80 when I was there. Yeah, it was like 79. 20 00:01:01,320 --> 00:01:04,617 It was like 79. I was like, this is hot. 21 00:01:04,620 --> 00:01:06,840 It was weird. It was like our one day and then 22 00:01:06,840 --> 00:01:08,098 it dipped back down into the 30s. 23 00:01:08,099 --> 00:01:10,396 So, and then it rained the next day. 24 00:01:10,396 --> 00:01:12,118 And I'm like, what? Pretty tough. 25 00:01:12,120 --> 00:01:15,064 It's a weird time around here. But Rabbit, as the temperatures 26 00:01:15,064 --> 00:01:17,759 go up, have a full line of clothing. 27 00:01:17,760 --> 00:01:21,650 Their performance gear in this line — awesome super thin 28 00:01:21,650 --> 00:01:25,922 t-shirts that dry out really quickly and allow a good amount 29 00:01:25,922 --> 00:01:28,738 of ventilation. I've been loving them a lot. 30 00:01:28,739 --> 00:01:31,758 So if you want to check out more of Rabbit's stuff, you can go to 31 00:01:31,758 --> 00:01:34,498 runrabbit.com and check out the entire Sun and Ice collection. 32 00:01:34,500 --> 00:01:37,904 Actually, this hat that I'm wearing is also part of this 33 00:01:37,904 --> 00:01:40,994 collection as well, and they partner with other companies to 34 00:01:40,994 --> 00:01:45,186 get really nice headwear too. If you want 10% off your order 35 00:01:45,186 --> 00:01:50,467 in the month of May, you can use MAYDOCS10 to get 10% off any 36 00:01:50,467 --> 00:01:53,765 order over $50. So before we actually get into 37 00:01:53,765 --> 00:01:57,014 our in-for-testing segment, we are recording on Sunday, April 38 00:01:57,014 --> 00:02:00,985 26th, which means that this morning there was just a crazy 39 00:02:00,985 --> 00:02:04,234 time — and times — at the London Marathon. 40 00:02:04,234 --> 00:02:08,926 We will not be breaking any news at this point once this thing 41 00:02:08,926 --> 00:02:12,898 gets released, but I feel like it's something to celebrate and 42 00:02:12,898 --> 00:02:17,370 to talk about a little bit. I mean, we have three runners 43 00:02:17,370 --> 00:02:21,605 who broke the previous men's marathon record that was set by 44 00:02:21,605 --> 00:02:25,840 Kelvin Kiptum, and two of them dipped under the two-hour mark. 45 00:02:25,840 --> 00:02:30,070 And then you have the women's side resetting the world record 46 00:02:30,070 --> 00:02:32,640 as well. What was y'all's reaction to 47 00:02:32,640 --> 00:02:34,799 what's going on? Women's-only world record. 48 00:02:34,800 --> 00:02:37,807 Yes. Yeah, because Assefa has run 49 00:02:37,807 --> 00:02:40,859 faster than that before. Yes. 50 00:02:40,860 --> 00:02:45,149 So what? Yeah, what was your reaction to 51 00:02:45,149 --> 00:02:48,450 this morning? Yeah, I mean, it's pretty crazy. 52 00:02:48,450 --> 00:02:53,310 I think when I think about racing — Sebastian Sawe has been 53 00:02:53,310 --> 00:02:58,170 on the come-up the last couple years, and he's been just so 54 00:02:58,170 --> 00:03:02,218 aggressive in terms of his ability to just race hard. 55 00:03:02,219 --> 00:03:08,159 And it's just interesting to see someone who's just going at it 56 00:03:08,159 --> 00:03:12,118 that hard, that consistently, and doing it well. 57 00:03:12,120 --> 00:03:16,284 And then Yomif — Yomif Kejelcha. I mean, I remember watching this 58 00:03:16,284 --> 00:03:20,812 guy back when he was coming up on the track scene, and to see 59 00:03:20,812 --> 00:03:24,042 the level of range that he has is absolutely absurd. 60 00:03:24,042 --> 00:03:28,564 To be able to run a 3:47 indoors in the mile, ranging upwards of 61 00:03:28,564 --> 00:03:33,409 12:30s in the 5K, 57 for the half, and then to go debut at a 62 00:03:33,409 --> 00:03:35,338 1:59 is absurd. Absurd. 63 00:03:35,340 --> 00:03:40,558 I mean, that's not to overshadow Jacob Kiplimo, too, right? 64 00:03:40,560 --> 00:03:43,859 Like, Kiplimo is a World and Olympic champion, right? 65 00:03:43,860 --> 00:03:49,807 He got a gold, I think. And he ran 2 hours and 28 66 00:03:49,807 --> 00:03:53,938 seconds. Like... that's insane. 67 00:03:53,939 --> 00:03:57,222 So it's amazing. Obviously they're all running 68 00:03:57,222 --> 00:04:00,700 out of their minds. I think Assefa, as amazing as 69 00:04:00,700 --> 00:04:04,759 she is — I don't think that day for her was as impressive, just 70 00:04:04,759 --> 00:04:07,198 because I've seen her run. She ran 2:11, right? 71 00:04:07,199 --> 00:04:08,519 A few years ago. Yeah. 72 00:04:08,520 --> 00:04:11,158 So it's like four-ish minutes off of her PB. 73 00:04:11,159 --> 00:04:15,527 So it's still an amazing race, but it's something that I would 74 00:04:15,527 --> 00:04:19,363 expect from her. But all amazing athletes, all 75 00:04:19,363 --> 00:04:22,259 amazing performances. I mean, truly a day to remember. 76 00:04:22,259 --> 00:04:27,060 Crazy day for Adidas, right? Like, for 1st and 2nd to go Evo 77 00:04:27,060 --> 00:04:29,825 Pro 3. Well, the shoes ran — the shoes 78 00:04:29,825 --> 00:04:32,930 set the world record, for sure. That's exactly what it is, 79 00:04:32,930 --> 00:04:34,387 right? It has nothing to do with the 80 00:04:34,387 --> 00:04:36,360 athletes. No, but it's just crazy — 81 00:04:36,360 --> 00:04:39,059 because that's also the debut of that model, too. 82 00:04:39,060 --> 00:04:45,446 So, it's kind of nuts to have a debut debut with Yomif going 83 00:04:45,446 --> 00:04:48,179 1:59 in that. So crazy. 84 00:04:48,180 --> 00:04:50,278 Matt, did you have any thoughts about it? 85 00:04:50,279 --> 00:04:54,168 Yeah, to me it's amazing that all the things really came 86 00:04:54,168 --> 00:04:56,639 together and how well-executed that race was. 87 00:04:56,639 --> 00:05:00,179 Like, what was the first split? It was like 60:29. 88 00:05:00,180 --> 00:05:04,319 Yeah, it was 1:01:30, I think. Yeah. 89 00:05:04,319 --> 00:05:09,681 To do that for a half marathon is amazing by itself, but to do 90 00:05:09,681 --> 00:05:13,891 that halfway through a marathon and then negative split it and 91 00:05:13,891 --> 00:05:16,499 run like 59-something — Was it :01? 92 00:05:16,500 --> 00:05:18,419 Something like that, yeah. That's nasty. 93 00:05:18,420 --> 00:05:21,359 That is nuts. Both two people doing that and 94 00:05:21,359 --> 00:05:23,219 just hammering. That, to me, is nuts. 95 00:05:23,220 --> 00:05:28,379 Running 4:33 average for a marathon is just incredible. 96 00:05:28,379 --> 00:05:30,419 And yeah, you know, I'm very impressed. 97 00:05:30,420 --> 00:05:31,619 I haven't gotten to try the shoes. 98 00:05:31,620 --> 00:05:34,485 I don't know if we will. But just seeing what Adidas has 99 00:05:34,485 --> 00:05:37,533 done — It's funny. I was going to make this comment 100 00:05:37,533 --> 00:05:40,677 — when they did a little interview with some of us to 101 00:05:40,677 --> 00:05:43,559 talk about the shoe, they were talking about how in version 102 00:05:43,559 --> 00:05:46,703 two, a lot of the athletes were complaining that the shoe felt 103 00:05:46,703 --> 00:05:49,319 really unstable, especially in the last part of the race. 104 00:05:49,319 --> 00:05:52,443 And I'm like, huh, that's funny when you're talking about a 105 00:05:52,443 --> 00:05:54,426 marathon distance where stability actually might be 106 00:05:54,426 --> 00:05:57,539 important, but you can still drop the thing to 3.3 ounces. 107 00:05:57,540 --> 00:06:01,354 And so the plate design — it wraps around the foot rather 108 00:06:01,354 --> 00:06:04,169 than being the full width. It wraps around on the medial 109 00:06:04,169 --> 00:06:06,419 and lateral side and actually comes up a little bit, and 110 00:06:06,419 --> 00:06:09,275 there's a sidewall — or as other people would like to call it, a 111 00:06:09,275 --> 00:06:11,633 trim line — in the midfoot. So it's just like, hmm. 112 00:06:11,633 --> 00:06:14,345 I'm not saying everything needs to be a stability shoe, but when 113 00:06:14,345 --> 00:06:16,787 you're running that pace over that long a distance, anything 114 00:06:16,787 --> 00:06:20,451 that helps with frontal plane control and maintains forward 115 00:06:20,451 --> 00:06:23,783 momentum is really important. But yeah, I'm just interested — 116 00:06:23,783 --> 00:06:27,759 if I ever get the chance to try it — what it's like, because 117 00:06:27,759 --> 00:06:30,599 stability wasn't the greatest with the previous two, and then 118 00:06:30,599 --> 00:06:33,719 for them to drop the weight to 3.3 ounces is nuts. 119 00:06:33,720 --> 00:06:37,019 Although, it's still not the lightest racing shoe ever. 120 00:06:37,019 --> 00:06:40,077 That goes to the Mizuno Wave Universe 5, which was 2.9 121 00:06:40,077 --> 00:06:42,299 ounces, but it was definitely not that stacked. 122 00:06:42,300 --> 00:06:45,119 So, totally different. Also nuts. 123 00:06:45,120 --> 00:06:48,847 I thought there was something where — he, the world record 124 00:06:48,847 --> 00:06:53,241 holder — took in like 115 grams of carbs an hour while running 125 00:06:53,241 --> 00:06:56,035 4:33. I mean, running 4:30 pace and 126 00:06:56,035 --> 00:07:01,352 then ingesting that much — yeah, there's a lot of things that had 127 00:07:01,352 --> 00:07:03,899 to go right. And the statistical chance of 128 00:07:03,899 --> 00:07:07,067 this happening with two people — I think people are like, "oh," 129 00:07:07,067 --> 00:07:09,700 but it's like wow. In the marathon, there's a lot 130 00:07:09,700 --> 00:07:12,707 of things that can go wrong. And for everything to go right 131 00:07:12,707 --> 00:07:15,557 takes a really special day, and that's cool that two people — 132 00:07:15,557 --> 00:07:18,479 almost two and a half — Three people had that special day. 133 00:07:18,480 --> 00:07:22,439 Yeah, yeah, fair. He still ran 2:00 flat, man. 134 00:07:22,439 --> 00:07:24,899 That's fair. Under the world record, yeah. 135 00:07:24,899 --> 00:07:27,055 Just because he didn't break two doesn't mean it didn't come 136 00:07:27,055 --> 00:07:29,039 together on the day. Yeah, fair. 137 00:07:29,040 --> 00:07:31,488 I couldn't run that for a mile right now. 138 00:07:31,488 --> 00:07:33,936 I was just flabbergasted, because I remember back when 139 00:07:33,936 --> 00:07:37,200 Kipchoge was doing his attempt, and then when he went under the 140 00:07:37,200 --> 00:07:40,736 two-hour mark with all of the things set in place to help him 141 00:07:40,736 --> 00:07:43,127 get there. I remember Henry was a baby, and 142 00:07:43,127 --> 00:07:46,809 so I was up in the middle of the night watching it live, because 143 00:07:46,809 --> 00:07:49,439 that's just what happens when you have a little baby. 144 00:07:49,439 --> 00:07:52,574 And I was just like crying watching him pass the finish 145 00:07:52,574 --> 00:07:54,535 line. And now you're having this 146 00:07:54,535 --> 00:07:57,877 happen in real time, in real races, in actual race 147 00:07:57,877 --> 00:08:00,883 situations. And it was just — it was just 148 00:08:00,883 --> 00:08:04,559 really outstanding to see. Here's a question for you all. 149 00:08:04,560 --> 00:08:08,615 Do you foresee five-plus guys breaking two in the next year 150 00:08:08,615 --> 00:08:11,030 and a half? Is this a Roger Bannister 151 00:08:11,030 --> 00:08:12,599 situation? Is that what you're saying? 152 00:08:12,600 --> 00:08:14,999 Yeah, it happens all the time, right? 153 00:08:15,000 --> 00:08:17,876 You have a world record that gets broken open, that barrier 154 00:08:17,876 --> 00:08:22,126 gets set — gets broken — and then all of a sudden everyone 155 00:08:22,126 --> 00:08:26,278 else just starts meeting it, and then the next barrier gets set. 156 00:08:26,279 --> 00:08:30,539 I definitely think it's going to happen. 157 00:08:30,540 --> 00:08:34,424 I think it could too. I don't look at Kipchoge's 158 00:08:34,424 --> 00:08:37,815 attempt as the one that broke it open, because mentally everyone 159 00:08:37,815 --> 00:08:41,818 was still saying he had all the things set up for him, right? 160 00:08:41,820 --> 00:08:43,678 Which — I'm not taking anything away from that. 161 00:08:43,679 --> 00:08:45,538 Like I said, I was crying watching it. 162 00:08:45,539 --> 00:08:49,160 It was so cool to see. But now people are like, it has 163 00:08:49,160 --> 00:08:53,969 happened — without the extra support — and maybe I can get 164 00:08:53,969 --> 00:08:57,407 there too. So, I wouldn't be surprised if 165 00:08:57,407 --> 00:09:01,727 you start seeing it. The crazy part will be — does it 166 00:09:01,727 --> 00:09:05,258 start happening at a more diverse set of races that have 167 00:09:05,258 --> 00:09:08,459 harder elevation changes or maybe not as ideal weather on 168 00:09:08,459 --> 00:09:11,339 the day? Or is it really going to be 169 00:09:11,339 --> 00:09:14,219 saved for the right moment and the right time? 170 00:09:14,220 --> 00:09:17,860 It'll be curious. It always has been, anyways, 171 00:09:17,860 --> 00:09:20,203 though. Like, pretty much all the 172 00:09:20,203 --> 00:09:23,339 records have been Berlin, Chicago — flat races, 173 00:09:23,340 --> 00:09:27,538 historically really fast. So, I don't know. 174 00:09:27,539 --> 00:09:31,555 And like, the only races that are going to draw talent that 175 00:09:31,555 --> 00:09:35,563 can actually do that — Valencia, like certain races — they just 176 00:09:35,563 --> 00:09:37,678 run fast, really fast. People go to them. 177 00:09:37,679 --> 00:09:41,219 Like, I think that'll still continue into the future. 178 00:09:41,220 --> 00:09:44,987 So, I don't know. I don't think we're going to see 179 00:09:44,987 --> 00:09:48,397 people going and running super hilly courses and dropping 1:58, 180 00:09:48,397 --> 00:09:50,339 you know? I don't know about that. 181 00:09:50,340 --> 00:09:53,219 Unless it's downhill. Yeah. 182 00:09:53,220 --> 00:09:58,160 I wanted to ask y'all as well — I think if you've been listening 183 00:09:58,160 --> 00:10:01,763 to our conversation, it's all been very positive, excited, 184 00:10:01,763 --> 00:10:06,839 just really cool to see — that kind of spin on this. 185 00:10:06,840 --> 00:10:10,488 Is there any part of you that is sitting in skepticism, knowing 186 00:10:10,488 --> 00:10:13,520 the different types of doping that have existed around the 187 00:10:13,520 --> 00:10:15,944 sport? Or does that not enter your mind 188 00:10:15,944 --> 00:10:19,025 on a day like today? I'm going to say no. 189 00:10:19,025 --> 00:10:22,781 And maybe I'm naive because — why am I forgetting his name 190 00:10:22,781 --> 00:10:26,219 right now — the guy who just set the world record. 191 00:10:26,220 --> 00:10:28,739 Sorry, yeah. He was very, very clear. 192 00:10:28,740 --> 00:10:33,211 I think he spent tons of money on out-of-competition doping 193 00:10:33,211 --> 00:10:34,319 testing. It was very clear. 194 00:10:34,320 --> 00:10:36,715 He was like, "I want people to know you can do this without 195 00:10:36,715 --> 00:10:38,775 that." So I would like to trust — 196 00:10:38,775 --> 00:10:41,450 especially taking that into account — I feel like, yeah, 197 00:10:41,450 --> 00:10:43,319 he's saying, "I'm going to get tested. 198 00:10:43,320 --> 00:10:46,918 This can be done. I'm submitting myself to this." 199 00:10:46,919 --> 00:10:50,651 I would hope that it is real. I think right now I would like 200 00:10:50,651 --> 00:10:53,449 to believe it, but it might also be that right now I'm actually 201 00:10:53,449 --> 00:10:55,439 exhausted — my brain doesn't really work. 202 00:10:55,440 --> 00:10:57,479 So maybe I'm not the best person for this, to be honest. 203 00:10:57,480 --> 00:11:00,538 I mean, he literally got to be tested, though, right? 204 00:11:00,539 --> 00:11:04,257 Like, he literally asked for it — and it created a protocol to 205 00:11:04,257 --> 00:11:07,393 be tested more frequently so that people could not say he's 206 00:11:07,393 --> 00:11:09,839 doping. And then some people would argue 207 00:11:09,839 --> 00:11:12,359 that that raises even more skepticism, right? 208 00:11:12,360 --> 00:11:14,568 Like, "Oh, they just have something that's not currently 209 00:11:14,568 --> 00:11:15,719 being tested." I don't know, man. 210 00:11:15,720 --> 00:11:18,855 Like, I'm always on the side of the athlete until proven 211 00:11:18,855 --> 00:11:20,278 otherwise. It's just how I am. 212 00:11:20,279 --> 00:11:22,904 Like, they've got to go put the foot to the pavement and go do 213 00:11:22,904 --> 00:11:24,959 the thing. And who am I to be like, "Oh, 214 00:11:24,959 --> 00:11:28,193 they ran fast — they're doping." You know, that's unfair for me 215 00:11:28,193 --> 00:11:32,099 to go and do that and just be a hater because they ran fast. 216 00:11:32,100 --> 00:11:36,178 So, and Kejelcha has obviously been in the system forever now. 217 00:11:36,179 --> 00:11:39,259 I mean, he's been tested probably over and over and over 218 00:11:39,259 --> 00:11:41,279 again over the years. And if they haven't caught 219 00:11:41,279 --> 00:11:44,849 something on him by now — if he is doping — shame on the 220 00:11:44,849 --> 00:11:48,484 anti-doping system, right? Like, you should do a better job 221 00:11:48,484 --> 00:11:50,819 of testing if he gets popped for that. 222 00:11:50,820 --> 00:11:52,632 So. And like we said, this wasn't 223 00:11:52,632 --> 00:11:54,538 the runners anyway — it was just the shoes. 224 00:11:54,539 --> 00:11:56,100 Exactly. Exactly. 225 00:11:56,100 --> 00:11:57,359 Yeah. Yeah, go test the shoes. 226 00:11:57,360 --> 00:12:00,058 Go make sure the shoes aren't doping. 227 00:12:00,059 --> 00:12:05,327 I am proud of it. I am proud of Adidas — I feel 228 00:12:05,327 --> 00:12:08,687 like the last two shoes, nobody's caught up with them 229 00:12:08,687 --> 00:12:12,144 fairly quickly. Like, 361 had the Mirror that 230 00:12:12,144 --> 00:12:16,239 was way lighter than that. And ASICS with the Metaspeed 231 00:12:16,239 --> 00:12:19,789 Ray, and all these other companies that have gotten stuff 232 00:12:19,789 --> 00:12:23,339 down to that super-racing range without being the $500 range. 233 00:12:23,340 --> 00:12:26,099 I feel like I haven't tested it. I am really curious to see. 234 00:12:26,100 --> 00:12:29,423 I feel like being 3.3 ounces with that much foam might, for 235 00:12:29,423 --> 00:12:32,735 once, make the shoe actually worth the cost — where I think 236 00:12:32,735 --> 00:12:36,171 the previous two versions, I was like, "That's not worth $500." 237 00:12:36,171 --> 00:12:39,565 So I'm really curious. And I think getting it down to 238 00:12:39,565 --> 00:12:42,514 3.3, actually doing a true special world record — that 239 00:12:42,514 --> 00:12:45,754 makes it a lot more special. Kind of like almost Alphafly 240 00:12:45,754 --> 00:12:48,999 level, because with Kipchoge, they had the same thing where it 241 00:12:48,999 --> 00:12:51,359 was like, "Oh, okay, it actually feels great. 242 00:12:51,360 --> 00:12:53,278 It's crazy bouncy." People love it. 243 00:12:53,279 --> 00:12:56,987 I'm really curious to see, from the marketing side and from how 244 00:12:56,987 --> 00:13:00,375 the consumer responds to this — especially with the shoe that 245 00:13:00,375 --> 00:13:04,071 they typically limit so much in terms of output and number of 246 00:13:04,071 --> 00:13:06,899 pairs. But yeah, I'm very curious. 247 00:13:06,899 --> 00:13:10,583 I don't have answers, but I'm very curious to see what happens 248 00:13:10,583 --> 00:13:13,343 next with marketing beliefs, because there are papers written 249 00:13:13,343 --> 00:13:16,709 on the Vaporfly effect and the Alphafly effect — about what 250 00:13:16,709 --> 00:13:18,239 people's beliefs and perceptions do. 251 00:13:18,240 --> 00:13:20,715 And we've actually had some research being like, "Wow, is it 252 00:13:20,715 --> 00:13:23,182 possible that some of this is a placebo effect from marketing?" 253 00:13:23,182 --> 00:13:25,646 And there are some authors that might argue that, and I'm 254 00:13:25,646 --> 00:13:28,558 curious to see if we see this again on a whole new level. 255 00:13:28,559 --> 00:13:31,877 Cool. Well, let's jump into our 256 00:13:31,877 --> 00:13:34,242 in-for-testing segment. This is where we're going to 257 00:13:34,242 --> 00:13:37,063 talk about the different shoes or gear that we are currently 258 00:13:37,063 --> 00:13:38,859 testing. David, what are some things that 259 00:13:38,859 --> 00:13:43,979 you've got on your feet? Or not on your feet? 260 00:13:43,980 --> 00:13:46,859 You just ran Boston, right? Right. 261 00:13:46,860 --> 00:13:48,119 Oh my gosh. Yeah. 262 00:13:48,119 --> 00:13:50,936 Yeah. So I tried to go for a run this 263 00:13:50,936 --> 00:13:53,458 morning, right before the recording, and I made it about 264 00:13:53,458 --> 00:13:56,734 400 meters out the door, and my Achilles kind of strung up a 265 00:13:56,734 --> 00:13:59,758 little bit, and then my calf started cramping on me, and I 266 00:13:59,758 --> 00:14:02,278 was like, "All right, it's not time to run yet. 267 00:14:02,279 --> 00:14:05,759 We'll turn it around and come back in." 268 00:14:05,759 --> 00:14:09,905 But that was an attempt to run in the North Face Vectiv Enduris 269 00:14:09,905 --> 00:14:13,139 500 version two. Not the shoe's fault. 270 00:14:13,139 --> 00:14:17,174 No. Definitely, there was a marathon 271 00:14:17,174 --> 00:14:20,604 that impacted that. But for the little bit I did 272 00:14:20,604 --> 00:14:23,868 run, I actually did like the rocker on it — it was really 273 00:14:23,868 --> 00:14:26,136 nice. Super great platform, decently 274 00:14:26,136 --> 00:14:27,119 stable. Yeah. 275 00:14:27,120 --> 00:14:29,519 And the upper is voluminous, locks down good. 276 00:14:29,519 --> 00:14:31,798 So I think I am going to like it once I get more miles. 277 00:14:31,799 --> 00:14:35,007 Rather than a half mile of total running. 278 00:14:35,007 --> 00:14:40,219 So don't worry, we won't write the review on a half mile of 279 00:14:40,219 --> 00:14:43,182 running. So, North Face — we have the 280 00:14:43,182 --> 00:14:45,394 Vectiv Enduris 500. We've got a couple of other 281 00:14:45,394 --> 00:14:48,095 trail shoes on the docket. These will be released roughly 282 00:14:48,095 --> 00:14:52,079 weekly as I get more mileage. We have the Inov-8 Trail Fly 02. 283 00:14:52,080 --> 00:14:55,148 And once I'm able to get more running in, the Terrex Agravic 4 284 00:14:55,148 --> 00:14:56,734 from Adidas. I'm holding it, covering the 285 00:14:56,734 --> 00:14:59,459 logo there. Regular Lightstrike midsole. 286 00:14:59,460 --> 00:15:02,240 We've got the Speed 2 out already — the Agravic Speed 2, 287 00:15:02,240 --> 00:15:04,371 that is. And then a couple of road 288 00:15:04,371 --> 00:15:06,132 trainers. So we have the Brooks Ghost 18, 289 00:15:06,132 --> 00:15:08,822 just came in. So we'll get some miles on that 290 00:15:08,822 --> 00:15:12,839 and get the review out for that. I'm excited. 291 00:15:12,840 --> 00:15:15,742 I feel like Brooks has made some good changes in terms of their 292 00:15:15,742 --> 00:15:18,195 daily training foams, and I'm excited to see how that shoe 293 00:15:18,195 --> 00:15:20,261 goes. And then the other one is going 294 00:15:20,261 --> 00:15:23,038 to be the Saucony Triumph 24. Very soft. 295 00:15:23,039 --> 00:15:25,079 I put it on, I walked around a little bit. 296 00:15:25,080 --> 00:15:28,811 I mean, it's definitely — we'll see how it goes for running — 297 00:15:28,811 --> 00:15:31,968 but I feel like if you're looking for a soft experience, 298 00:15:31,968 --> 00:15:34,833 soft and quote-unquote premium, this might be the softest thing 299 00:15:34,833 --> 00:15:37,693 I've ever tried from Saucony outside of the Endorphin Elite 300 00:15:37,693 --> 00:15:40,195 2. That PWRRUN PB midsole is so 301 00:15:40,195 --> 00:15:44,831 soft — or the Endorphin 3 even. Yeah, I was going to say, the 3 302 00:15:44,831 --> 00:15:46,918 is even softer. Yeah, the 3 is even softer. 303 00:15:46,919 --> 00:15:51,119 So, yeah, you can tell there's a shift in their direction. 304 00:15:51,120 --> 00:15:52,918 Their foams are getting really soft. 305 00:15:52,919 --> 00:15:57,029 So if you really like just mushy, pillowy soft — this is 306 00:15:57,029 --> 00:15:59,079 definitely it. We'll see if it works with the 307 00:15:59,079 --> 00:16:01,939 mechanics of things for me, but yeah, that's what I've got on my 308 00:16:01,939 --> 00:16:02,819 feet. What about you guys? 309 00:16:02,820 --> 00:16:06,317 So I'll piggyback off of you, because I've been getting some 310 00:16:06,317 --> 00:16:10,379 miles in a smattering of things. I'll start with the Triumph 22 — 311 00:16:10,379 --> 00:16:13,139 wait, wait, which Triumph are we on? 312 00:16:13,139 --> 00:16:15,139 24? 22? 313 00:16:15,139 --> 00:16:18,140 Yeah. It's just because you like the 314 00:16:18,140 --> 00:16:21,178 22 so much. Yeah, really, that's what it is. 315 00:16:21,179 --> 00:16:27,609 I do, but — I'm failing the 22. *squeak squeak squeak* This shoe 316 00:16:27,609 --> 00:16:31,620 has such a squeaky insole. Like the insole is just so 317 00:16:31,620 --> 00:16:33,658 squeaky, but that's not the point. 318 00:16:33,659 --> 00:16:36,178 I agree with you, David. This shoe is so soft. 319 00:16:36,179 --> 00:16:39,178 And you're going to have to want that if you want this shoe. 320 00:16:39,179 --> 00:16:42,658 It — you can just — you hear that? 321 00:16:42,659 --> 00:16:45,719 You are obsessed with me. I'm obsessed with squeakiness. 322 00:16:45,720 --> 00:16:47,459 I couldn't sneak around anywhere. 323 00:16:47,460 --> 00:16:52,040 I could not sneak up on anyone. No, but — yeah, it's the type of 324 00:16:52,040 --> 00:16:55,883 softness that will, in my opinion from my experiences so 325 00:16:55,883 --> 00:16:59,339 far, not even let you try to go faster. 326 00:16:59,340 --> 00:17:03,946 Like, you kind of sink into it a little bit, which some people 327 00:17:03,946 --> 00:17:06,778 might like, but for intentionally slower stuff — 328 00:17:06,779 --> 00:17:10,834 it's got a 10-millimeter drop. I would say dynamically it's 329 00:17:10,834 --> 00:17:14,669 probably a little bit less than that if you land in the heel, 330 00:17:14,669 --> 00:17:18,491 just because it is so soft. But it's so soft that you don't 331 00:17:18,491 --> 00:17:21,431 even feel the geometry of the shoe in some ways. 332 00:17:21,431 --> 00:17:25,042 For me, you kind of sink into it and then you've got to get up 333 00:17:25,042 --> 00:17:28,181 off your foot. And I tried putting even some 334 00:17:28,181 --> 00:17:30,298 strides through it. It just did not feel fun. 335 00:17:30,299 --> 00:17:34,199 So in my opinion, it's a shoe that you really want to go 336 00:17:34,199 --> 00:17:38,117 slower in. And this is my first one testing 337 00:17:38,117 --> 00:17:41,403 since the 22. I didn't test the 23, so I don't 338 00:17:41,403 --> 00:17:44,199 know if the progression has been gradually that way, but I think 339 00:17:44,199 --> 00:17:47,219 the shoe I've been testing has gotten a lot softer than the 23. 340 00:17:47,220 --> 00:17:49,412 Oh yeah. Well, the other shoe that is 341 00:17:49,412 --> 00:17:52,966 kind of in parallel that I've been testing is the — well, I 342 00:17:52,966 --> 00:17:56,159 said Paramount Plus — the Paramount Max. 343 00:17:56,160 --> 00:17:58,260 Might have to strike that. I don't know what the copyrights 344 00:17:58,260 --> 00:18:01,752 are on that one there. But the Paramount Max — that's 345 00:18:01,752 --> 00:18:05,999 the PWRRUN Lux midsole. Also wicked soft, but in a 346 00:18:05,999 --> 00:18:09,234 totally different way. So this shoe is remarkably 347 00:18:09,234 --> 00:18:12,244 heavier than the Triumph. The Paramount Max is heavier 348 00:18:12,244 --> 00:18:15,568 than the Triumph, but it felt lighter to me in my runs, 349 00:18:15,568 --> 00:18:17,507 because it actually pops back with you. 350 00:18:17,507 --> 00:18:21,371 It doesn't get firm, but it firms up as you put more into it 351 00:18:21,371 --> 00:18:24,959 in a way that makes it a little bit more enjoyable to run. 352 00:18:24,960 --> 00:18:29,741 The one thing I'm still trying to figure out if I like or not 353 00:18:29,741 --> 00:18:34,174 is the heel counter — it's like the old New Balance shoes that 354 00:18:34,174 --> 00:18:37,140 had that accentuated "elf ear." Like, I wouldn't be surprised if 355 00:18:37,140 --> 00:18:39,660 the person who designed that for New Balance is now working for 356 00:18:39,660 --> 00:18:41,970 Saucony and they're like, "Hey, let's put this into this shoe 357 00:18:41,970 --> 00:18:44,179 now." But it's basically the same 358 00:18:44,179 --> 00:18:46,946 thing. And it kind of grips a little 359 00:18:46,946 --> 00:18:49,755 uniquely on my heel. It has never irritated it yet in 360 00:18:49,755 --> 00:18:52,043 the runs that I've done, but they haven't been long because 361 00:18:52,043 --> 00:18:54,118 I'm not doing anything more than 40 minutes right now. 362 00:18:54,119 --> 00:18:58,101 So that's the only part I'm still kind of questionable 363 00:18:58,101 --> 00:19:01,268 about. But with how soft it is and how 364 00:19:01,268 --> 00:19:06,112 much foam there is, they've had to make it so wide — which is 365 00:19:06,112 --> 00:19:09,572 good, because otherwise I feel like there'd be absolutely no 366 00:19:09,572 --> 00:19:13,724 way to just run in this. But I haven't had any issues 367 00:19:13,724 --> 00:19:16,139 from a stability standpoint with this shoe. 368 00:19:16,140 --> 00:19:20,064 In fact, I found it more stable than the Triumph, just because 369 00:19:20,064 --> 00:19:23,007 the Triumph is so pillowy marshmallow soft, whereas the 370 00:19:23,007 --> 00:19:27,254 Paramount Max has a little bit more of that "firms up as you 371 00:19:27,254 --> 00:19:30,047 put more into it." It's not a run-fast shoe, but 372 00:19:30,047 --> 00:19:33,017 again, even though it's heavier than the other one, I can pick 373 00:19:33,017 --> 00:19:36,538 up the pace a little bit. I've got two more. 374 00:19:36,539 --> 00:19:39,538 And the other ones are from Brooks. 375 00:19:39,539 --> 00:19:44,360 So this is the Ghost Max 4. The thing that I've actually 376 00:19:44,360 --> 00:19:47,720 been using this the most for is standing and walking, and I 377 00:19:47,720 --> 00:19:50,519 think that's just kind of what I want to highlight. 378 00:19:50,519 --> 00:19:53,781 I just love being in this shoe and having it on my feet for 379 00:19:53,781 --> 00:19:55,679 just day-to-day stuff. I have not taken it for a run. 380 00:19:55,680 --> 00:19:59,155 But if I were to pick a walking shoe for some people right now, 381 00:19:59,155 --> 00:20:03,192 or just one to be on your feet, I would add this to that bucket 382 00:20:03,192 --> 00:20:05,907 of shoes. It's not a super soft foam, but 383 00:20:05,907 --> 00:20:08,939 that's what I think makes it work well for standing. 384 00:20:08,940 --> 00:20:11,993 It just doesn't fatigue your feet by being too mushy 385 00:20:11,993 --> 00:20:14,939 underneath. The rocker is gradual but nice. 386 00:20:14,940 --> 00:20:17,340 There's a little bit of flexibility, but not too much, 387 00:20:17,340 --> 00:20:19,618 from front to back. Upper fits nice. 388 00:20:19,619 --> 00:20:22,741 It maybe has a little bit too much of a taper — Brooks just 389 00:20:22,741 --> 00:20:25,496 has that little bit of a taper. Like, why don't you just open up 390 00:20:25,496 --> 00:20:29,039 your toe box a little bit? But that shoe's been solid for 391 00:20:29,039 --> 00:20:32,588 standing and walking. And then the last one that I've 392 00:20:32,588 --> 00:20:37,162 been getting a little bit of time in is the Hyperion Max 4 — 393 00:20:37,162 --> 00:20:41,590 the Hyperion Max 4 as well. So — what I don't understand is 394 00:20:41,590 --> 00:20:45,118 why it feels different than the 3, but it does. 395 00:20:45,119 --> 00:20:49,799 There are some small but I think meaningful changes, both in the 396 00:20:49,799 --> 00:20:54,089 construction of the upper, but then maybe some small tweaks to 397 00:20:54,089 --> 00:20:56,818 the density or something of the foam. 398 00:20:56,819 --> 00:21:00,058 Like, I think it is just a touch softer for me. 399 00:21:00,059 --> 00:21:03,949 And maybe they changed the geometry a little, because the 400 00:21:03,949 --> 00:21:09,002 toe spring on version 3 bugged me and the toe spring on version 401 00:21:09,002 --> 00:21:11,183 4 doesn't. But I don't know if they've 402 00:21:11,183 --> 00:21:14,458 really changed that geometry. So what it might be is the foam 403 00:21:14,458 --> 00:21:16,210 that is interacting with that geometry. 404 00:21:16,210 --> 00:21:20,468 But if you put these up side by side, I mean, the outsoles are 405 00:21:20,468 --> 00:21:22,469 like identical. These are just mirror images of 406 00:21:22,469 --> 00:21:23,954 each other. Got some rocks on the floor 407 00:21:23,954 --> 00:21:26,147 right now. And then even just from the 408 00:21:26,147 --> 00:21:28,919 medial and lateral sides — it's the same shoe. 409 00:21:28,920 --> 00:21:31,728 They haven't changed much, but there's something about opening 410 00:21:31,728 --> 00:21:35,674 up the upper a little bit. The tongue — I like what they 411 00:21:35,674 --> 00:21:39,226 did in the 4th version. In the 3rd, they had it directly 412 00:21:39,226 --> 00:21:42,778 connected to the heel counter, but in the 4 they separated it. 413 00:21:42,779 --> 00:21:46,775 And I think that allows for a little bit better lock-in and 414 00:21:46,775 --> 00:21:50,759 just a little bit more open toe box from an upper standpoint. 415 00:21:50,759 --> 00:21:53,853 I think it put on a little bit of weight, but that is not 416 00:21:53,853 --> 00:21:55,618 bugging me for what I've used it for. 417 00:21:55,619 --> 00:21:59,975 It's a really stiff shoe, but it has rolled pretty nicely for 418 00:21:59,975 --> 00:22:03,959 some easy runs, honestly, for what I've been using it for. 419 00:22:03,960 --> 00:22:08,519 Matt, what about you? So y'all have mentioned a lot. 420 00:22:08,519 --> 00:22:10,788 I'll mention two that you haven't, but I'll go with some 421 00:22:10,788 --> 00:22:12,953 that you have mentioned first. I also have the Paramount Max, 422 00:22:12,953 --> 00:22:17,159 which I just did a long run in. Yesterday, it did phenomenal. 423 00:22:17,160 --> 00:22:20,338 It is definitely soft. It is definitely bouncy. 424 00:22:20,339 --> 00:22:23,002 It was not as unstable as I was expecting, I think, because of 425 00:22:23,002 --> 00:22:24,838 the sidewalls and just the width of the sole. 426 00:22:24,839 --> 00:22:27,419 Right now my Achilles is flared up. 427 00:22:27,420 --> 00:22:30,500 Again — a little acute-on-chronic irritation the 428 00:22:30,500 --> 00:22:34,460 last couple days, which makes sense, just some pretty 429 00:22:34,460 --> 00:22:38,420 incredible life stresses and then not sleeping and just 430 00:22:38,420 --> 00:22:41,739 trying to get through finals. And I'm like, yeah, I have all 431 00:22:41,739 --> 00:22:43,499 the risk factors for a flare up, and that's what happened. 432 00:22:43,500 --> 00:22:46,979 So I had to put a heel lift in this, and it did fine. 433 00:22:46,980 --> 00:22:49,692 I don't think I could handle it without that, just because it's 434 00:22:49,692 --> 00:22:52,259 like a 6-millimeter drop, right? And it's so soft. 435 00:22:52,259 --> 00:22:55,007 I don't think I could handle that, but the heel lift worked 436 00:22:55,007 --> 00:22:57,320 fine in this shoe. So if anybody's asking — does an 437 00:22:57,320 --> 00:22:59,609 orthotic work in the shoe? The answer is yes, even if 438 00:22:59,609 --> 00:23:00,899 you're usually just a partial one. 439 00:23:00,900 --> 00:23:02,639 So it's great. Handled really well. 440 00:23:02,640 --> 00:23:05,604 A very hilly route that I haven't done in a while, and it 441 00:23:05,604 --> 00:23:08,648 was excellent. Yeah, so — interesting shoe, 442 00:23:08,648 --> 00:23:12,397 plenty of room. I agree with you that a lot of 443 00:23:12,397 --> 00:23:15,685 people are going to go, "What's the point of this over the 444 00:23:15,685 --> 00:23:17,719 Triumph?" It's a very different shoe than 445 00:23:17,719 --> 00:23:20,969 the Triumph — much more resilient, much more bouncy, 446 00:23:20,969 --> 00:23:24,311 much more give to the sole. And if people want that, that's 447 00:23:24,311 --> 00:23:25,968 going to be great. It doesn't feel nearly as heavy 448 00:23:25,968 --> 00:23:29,810 as you would expect. I also have the Brooks Ghost 18, 449 00:23:29,810 --> 00:23:34,307 which I am — I think something we were talking about even 450 00:23:34,307 --> 00:23:39,011 before we came on — about the Paramount Max — was kind of how 451 00:23:39,011 --> 00:23:41,027 it compared to some other models. 452 00:23:41,027 --> 00:23:45,049 And I think it was even BJ, who's our audio engineer and 453 00:23:45,049 --> 00:23:46,940 Casper-friendly-ghost-friendly character, who was talking about 454 00:23:46,940 --> 00:23:49,379 where it could sit in the Vimero lineup. 455 00:23:49,380 --> 00:23:51,690 Like, it would be somewhere between the Plus and the Premium 456 00:23:51,690 --> 00:23:56,125 — where it's not as crazy as the Premium, but it's more of that 457 00:23:56,125 --> 00:23:59,700 bouncy feel on a little bit less of a crazy platform. 458 00:23:59,700 --> 00:24:03,598 And I think that was a pretty good description of the ride. 459 00:24:03,599 --> 00:24:06,058 Yeah, that's a very good description. 460 00:24:06,059 --> 00:24:08,183 Although I would say it's actually more responsive than 461 00:24:08,183 --> 00:24:10,318 those two, to be honest. It's more responsive. 462 00:24:10,319 --> 00:24:12,778 Yeah, at least versus the Vimero Plus. 463 00:24:12,779 --> 00:24:18,166 Then I have the Ghost 18, which I just — across the board after 464 00:24:18,166 --> 00:24:21,809 the last year, I find I need to do 10.5 in everything Brooks, 465 00:24:21,809 --> 00:24:24,298 and all of this stuff is fitting so much better. 466 00:24:24,299 --> 00:24:27,539 So thank you, Nathan and Brooks, for being able to address that. 467 00:24:27,539 --> 00:24:30,806 Again, I say this to patients all the time — don't be married 468 00:24:30,806 --> 00:24:32,578 to your shoe size. If it changes, it changes. 469 00:24:32,579 --> 00:24:34,979 You've got to adapt. And so much more comfortable. 470 00:24:34,980 --> 00:24:38,412 I'm able to get lots more miles in this than the previous 471 00:24:38,412 --> 00:24:39,838 version. It's very stable neutral. 472 00:24:39,839 --> 00:24:43,441 The sidewalls, the width of the sole — it's very nice. 473 00:24:43,441 --> 00:24:47,038 For someone like me, if you're sensitive to sidewalls, you are 474 00:24:47,038 --> 00:24:49,654 not going to do well in this shoe. 475 00:24:49,654 --> 00:24:52,597 It's definitely still very traditional, not bouncy, but on 476 00:24:52,597 --> 00:24:55,271 the lighter side. So a little bit snappy underfoot 477 00:24:55,271 --> 00:24:58,086 — a very now-unique ride on the market, because everything's 478 00:24:58,086 --> 00:25:01,458 getting so bouncy and there's not a lot of stuff that's not 479 00:25:01,458 --> 00:25:03,252 bouncy. So again, not a bad midsole, 480 00:25:03,252 --> 00:25:06,276 just not the most exciting thing — just more of your standard 481 00:25:06,276 --> 00:25:08,038 "hey, can get out and roll" shoe. 482 00:25:08,039 --> 00:25:10,042 And I think it's a really awesome entry-level shoe and a 483 00:25:10,042 --> 00:25:12,408 great shoe for a high school or college athlete that wants to do 484 00:25:12,408 --> 00:25:15,534 a good amount of mileage. Then honestly, one of my 485 00:25:15,534 --> 00:25:19,078 favorite shoes is the Hurricane 26 from Saucony. 486 00:25:19,079 --> 00:25:22,199 This has been phenomenal. The update is awesome. 487 00:25:22,200 --> 00:25:27,659 The update to PWRRUN PB Lux has made the shoe way more bouncy. 488 00:25:27,660 --> 00:25:31,068 The other version I kind of felt was mushy, and I just — I got 489 00:25:31,068 --> 00:25:34,019 100 miles on it, but it wasn't my favorite thing in the world. 490 00:25:34,019 --> 00:25:36,538 This one — the foam bounces a lot more. 491 00:25:36,539 --> 00:25:39,428 It accentuates the stability mechanism, so I actually feel 492 00:25:39,428 --> 00:25:42,959 it, as opposed to — the previous version was so soft. 493 00:25:42,960 --> 00:25:46,379 I was like, "I don't feel like this is that stable" — maybe 494 00:25:46,379 --> 00:25:48,744 mildly, definitely in that moderate realm, while being one 495 00:25:48,744 --> 00:25:50,578 of the lightest stability shoes out there. 496 00:25:50,579 --> 00:25:53,090 So this is an excellent, excellent upgrade and probably 497 00:25:53,090 --> 00:25:55,318 one of my stability shoes of the year. 498 00:25:55,319 --> 00:25:57,983 The only reason it's beating out the Omni — which is also a 499 00:25:57,983 --> 00:26:00,431 really solid option — is just because it's lighter and it's a 500 00:26:00,431 --> 00:26:02,675 little bit snappier foam, which is just something that I like. 501 00:26:02,675 --> 00:26:03,899 Other people might disagree with that. 502 00:26:03,900 --> 00:26:07,282 So it's been really great. Did 7 in it this morning, just 503 00:26:07,282 --> 00:26:09,581 finished my testing miles, so hopefully I can get that review 504 00:26:09,581 --> 00:26:11,459 up if I can survive this week of finals. 505 00:26:11,460 --> 00:26:16,739 And then the crazy one — the Endorphin Elite 3. 506 00:26:16,740 --> 00:26:20,133 When I put this shoe on, it was one of those experiences you 507 00:26:20,133 --> 00:26:22,739 don't get to have very often. It was like, "Whoa." 508 00:26:22,740 --> 00:26:25,199 And especially since we get to test lots of super shoes — now a 509 00:26:25,199 --> 00:26:27,539 lot of times when you put stuff on, you're like, "Okay, this is 510 00:26:27,539 --> 00:26:29,279 kind of standard." This is not. 511 00:26:29,279 --> 00:26:33,679 Again, this took what the previous version was and made it 512 00:26:33,679 --> 00:26:36,479 softer, but way more responsive and bouncy. 513 00:26:36,480 --> 00:26:38,759 There are two different personalities to this shoe. 514 00:26:38,759 --> 00:26:41,955 When you're running slowly in the shoe, it is doable — which 515 00:26:41,955 --> 00:26:45,015 is interesting, because there are not a lot of super shoes I 516 00:26:45,015 --> 00:26:47,818 would say that about — but it's so soft and compliant. 517 00:26:47,819 --> 00:26:51,549 But then when you pick up the pace, completely different 518 00:26:51,549 --> 00:26:54,526 beast. It is so bouncy, so snappy, so 519 00:26:54,526 --> 00:26:58,246 responsive, that it actually gets more stable the faster you 520 00:26:58,246 --> 00:26:59,834 go. It just rolls you through. 521 00:26:59,834 --> 00:27:02,745 The sidewalls — again, the midsole — it's not as narrow as 522 00:27:02,745 --> 00:27:04,439 the previous version, not as many cutouts. 523 00:27:04,440 --> 00:27:07,620 But weirdly enough, when I went faster, it felt like it was 524 00:27:07,620 --> 00:27:10,534 easier for me to control the frontal plane component of this 525 00:27:10,534 --> 00:27:12,118 shoe. At slower speeds, not as much. 526 00:27:12,119 --> 00:27:15,017 So I haven't gotten to do a bunch of longer stuff in this 527 00:27:15,017 --> 00:27:16,824 yet. It's been mostly — the last week 528 00:27:16,824 --> 00:27:19,536 has been really short and fast things — but I'm really curious 529 00:27:19,536 --> 00:27:21,118 to get some longer efforts in this. 530 00:27:21,119 --> 00:27:24,044 Testing miles are almost done and the review will be out by 531 00:27:24,044 --> 00:27:27,039 the time this comes out. But it's yeah, it's very 532 00:27:27,039 --> 00:27:29,879 interesting. And the upper is so much better. 533 00:27:29,880 --> 00:27:33,180 Oh my goodness — flexible heel counter without the ribs that 534 00:27:33,180 --> 00:27:36,480 kind of tore up my Achilles. Much more flexible upper that 535 00:27:36,480 --> 00:27:38,578 stretches a little bit. It's really nice. 536 00:27:38,579 --> 00:27:41,098 So Saucony did a great job with the shoe. 537 00:27:41,099 --> 00:27:42,778 I just need to get — I'll have enough. 538 00:27:42,779 --> 00:27:44,519 I have enough testing miles, but I'm going to keep getting tons 539 00:27:44,519 --> 00:27:46,535 of miles in this thing because I want to see how it does long 540 00:27:46,535 --> 00:27:48,012 term. But yeah, that's some of the 541 00:27:48,012 --> 00:27:49,979 stuff I got in. Great. 542 00:27:49,980 --> 00:27:52,948 Okay, well, that was our in-for-testing segment. 543 00:27:52,948 --> 00:27:56,338 As always, that is fueled by Scratch Labs. 544 00:27:56,339 --> 00:28:01,379 If you want to check out any of Scratch's stuff for in-run 545 00:28:01,379 --> 00:28:04,284 hydration, post-run recovery, in-run nutrition — they've got 546 00:28:04,284 --> 00:28:06,609 lots of stuff. You can head over to 547 00:28:06,609 --> 00:28:09,151 scratchlabs.com. If you want 20% off your first 548 00:28:09,151 --> 00:28:11,338 order, you can use the code DOCTORSOFRUNNING. 549 00:28:11,339 --> 00:28:14,699 We are now going to dip into the mailbag. 550 00:28:14,700 --> 00:28:18,252 We have a lot of great questions, and as we always say 551 00:28:18,252 --> 00:28:21,212 with these — sometimes they're very specific to individuals — 552 00:28:21,212 --> 00:28:23,876 but our goal is not to provide medical advice. 553 00:28:23,876 --> 00:28:26,833 We're just trying to talk through the concepts, and maybe 554 00:28:26,833 --> 00:28:30,078 we can learn together about how different ideas may inform one 555 00:28:30,078 --> 00:28:33,028 way to move forward with the context that is provided, 556 00:28:33,028 --> 00:28:36,598 knowing we don't have it all. So let's get started. 557 00:28:36,599 --> 00:28:39,844 This question is from Bob. And Bob writes, "I have a 558 00:28:39,844 --> 00:28:43,078 specific need, which I'm just asking for your best guess on. 559 00:28:43,079 --> 00:28:47,446 I had three knee surgeries 50-plus years ago and now have 560 00:28:47,446 --> 00:28:51,803 osteoarthritis in his knees, and I'm trying to avoid a knee 561 00:28:51,803 --> 00:28:54,720 replacement. My walking — never running — is 562 00:28:54,720 --> 00:28:59,400 down to about 40 minutes at a time, only on firm trails or 563 00:28:59,400 --> 00:29:01,374 pavement. I keep reading about lower-drop 564 00:29:01,374 --> 00:29:04,927 shoes to address this knee pain problem, but I'm still confused 565 00:29:04,927 --> 00:29:09,118 about how much drop and all of the other build factors come in. 566 00:29:09,119 --> 00:29:13,035 With price and durability not concerns, could you suggest the 567 00:29:13,035 --> 00:29:17,727 best walking shoes for me — knee pain being the number one 568 00:29:17,727 --> 00:29:20,069 priority? And since I keep coming back to 569 00:29:20,069 --> 00:29:23,405 the On Cloud brand, could you suggest which one of those might 570 00:29:23,405 --> 00:29:26,038 suit me best?" Go ahead, Matt. 571 00:29:26,039 --> 00:29:29,344 Can I take the first part? Yeah, and then somebody else can 572 00:29:29,344 --> 00:29:30,719 take the more shoe-specific suggestion. 573 00:29:30,720 --> 00:29:33,456 Sure. So I want to address the fact — 574 00:29:33,456 --> 00:29:37,402 I want to be very cautious with the phrase "lower drop shoes to 575 00:29:37,402 --> 00:29:40,129 address this knee pain problem," because there's good evidence 576 00:29:40,129 --> 00:29:44,329 right now — this is very new — that osteoarthritis is not a 577 00:29:44,329 --> 00:29:46,961 local problem, that it's actually a systemic, body-wide 578 00:29:46,961 --> 00:29:49,587 thing, that there are inflammatory markers, and we're 579 00:29:49,587 --> 00:29:53,195 actually looking at it very similarly to how you would look 580 00:29:53,195 --> 00:29:55,440 at rheumatoid arthritis. And people generally know that 581 00:29:55,440 --> 00:29:57,960 rheumatoid arthritis — even though you'll see a lot of 582 00:29:57,960 --> 00:30:00,179 changes in the hands — is not a local thing. 583 00:30:00,180 --> 00:30:02,832 It's systemic. And we're realizing that 584 00:30:02,832 --> 00:30:04,919 osteoarthritis is exactly the same thing. 585 00:30:04,920 --> 00:30:08,388 So I want to be cautious with the phrase "knee pain" because 586 00:30:08,388 --> 00:30:11,567 pain is a very complex thing that often extends beyond where 587 00:30:11,567 --> 00:30:14,735 the tissue damage is, and there are different types of pain. 588 00:30:14,735 --> 00:30:17,039 And especially when you have osteoarthritis, there's a 589 00:30:17,039 --> 00:30:19,379 chronic pain component to that. It's not the only thing. 590 00:30:19,380 --> 00:30:23,278 So just want to realize this is multifactorial. 591 00:30:23,279 --> 00:30:26,479 From a shoe perspective — lower-drop shoes typically, 592 00:30:26,479 --> 00:30:30,479 unless you don't have enough calf or ankle motion (which 593 00:30:30,479 --> 00:30:34,477 would then cause you to hyperextend your knee) — will 594 00:30:34,477 --> 00:30:36,472 shift load, not necessarily pain. 595 00:30:36,472 --> 00:30:41,260 They'll shift load away from the hip and knee and more towards 596 00:30:41,260 --> 00:30:43,618 the ankle. And so shoes that I really like 597 00:30:43,618 --> 00:30:46,282 that often have really good build qualities for this — and 598 00:30:46,282 --> 00:30:50,712 this is not all-inclusive — but Topo, especially their Ultra 599 00:30:50,712 --> 00:30:53,342 Experience line. The zero drop can be extreme for 600 00:30:53,342 --> 00:30:56,081 a lot of people, but the Experience with the formula and 601 00:30:56,081 --> 00:30:59,567 the drop — and then Topo stuff in my opinion tends to be really 602 00:30:59,567 --> 00:31:01,558 good ways to kind of ease into this. 603 00:31:01,559 --> 00:31:04,618 As a way to kind of redirect load. 604 00:31:04,619 --> 00:31:07,677 Be aware that there are complex factors — typically the more 605 00:31:07,677 --> 00:31:10,179 cushioning a shoe has underneath, the more things also 606 00:31:10,179 --> 00:31:13,230 tend to get rolled upward because you need a more rockered 607 00:31:13,230 --> 00:31:15,169 midsole. So maybe a more moderate stack 608 00:31:15,169 --> 00:31:17,662 height might be best, but everybody's a little bit 609 00:31:17,662 --> 00:31:19,872 different. And Nathan and I — we've talked 610 00:31:19,872 --> 00:31:23,179 about this — the fact that some people with knee issues actually 611 00:31:23,179 --> 00:31:26,479 do better because a softer shoe makes you land stiffer, so you 612 00:31:26,479 --> 00:31:28,679 don't actually go through as much joint excursion. 613 00:31:28,680 --> 00:31:31,439 So maybe they miss whatever their irritable threshold is. 614 00:31:31,440 --> 00:31:35,496 And then the other component is — is there any frontal plane 615 00:31:35,496 --> 00:31:37,858 stability issue? So we don't know this. 616 00:31:37,859 --> 00:31:41,135 Know that there are a lot of things that go into this, and 617 00:31:41,135 --> 00:31:44,407 you can certainly try this and see if it reduces the load, and 618 00:31:44,407 --> 00:31:47,168 if that reduces some of the symptoms you're having, it may 619 00:31:47,168 --> 00:31:49,929 allow you to walk more. I would encourage you to also 620 00:31:49,929 --> 00:31:52,439 think beyond just the shoe and beyond just your knee. 621 00:31:52,440 --> 00:31:55,377 But yeah, there's some factors that can all build into that. 622 00:31:55,377 --> 00:31:58,848 I really like Topo — and now more, and Altra does a pretty 623 00:31:58,848 --> 00:32:02,052 good job as well — while also allowing some kind of foot 624 00:32:02,052 --> 00:32:03,921 intrinsic work. That's kind of my go-to. 625 00:32:03,921 --> 00:32:07,387 But On, I'm sure, can work, and somebody else can take that if 626 00:32:07,387 --> 00:32:08,550 they want. I don't need to talk the whole 627 00:32:08,550 --> 00:32:09,485 time. I think a few things. 628 00:32:09,485 --> 00:32:12,411 I thought it was all good. Yeah, I think a few things for 629 00:32:12,411 --> 00:32:15,428 this person in particular. I totally agree with you, Matt, 630 00:32:15,428 --> 00:32:18,638 on the whole systemic factors relating to OA, across the 631 00:32:18,638 --> 00:32:20,724 board. There is also the reality that 632 00:32:20,724 --> 00:32:23,664 when you have knee surgeries, that is a pretty major 633 00:32:23,664 --> 00:32:27,051 predisposing factor as well. So it wouldn't be surprising for 634 00:32:27,051 --> 00:32:30,731 this individual if that's one of the primary factors here. 635 00:32:30,731 --> 00:32:36,251 But I think that said — just to round out what that low drop is 636 00:32:36,251 --> 00:32:41,035 in theory doing — I would combine it with not just a low 637 00:32:41,035 --> 00:32:43,979 drop, but also the flexibility of the forefoot. 638 00:32:43,980 --> 00:32:47,939 Lower drop with a flexible forefoot is going to maximize 639 00:32:47,939 --> 00:32:52,679 the environment that will allow the foot and ankle to do work. 640 00:32:52,680 --> 00:32:56,348 And if your foot and ankle are able to do more work, then in 641 00:32:56,348 --> 00:32:59,492 theory your knee needs to do less work, because it's the same 642 00:32:59,492 --> 00:33:03,160 amount of work that needs to be done every time you take a step 643 00:33:03,160 --> 00:33:06,814 — but where that work gets done can depend a little bit on the 644 00:33:06,814 --> 00:33:08,759 construction of the shoe. Yeah. 645 00:33:08,759 --> 00:33:11,639 Also recognize, though — you're not eliminating forces. 646 00:33:11,639 --> 00:33:13,439 You're just moving them. Yeah. 647 00:33:13,440 --> 00:33:17,136 And with the low drop and the flexibility and not operating on 648 00:33:17,136 --> 00:33:21,058 a rocker — maybe you can move them down to the foot and ankle. 649 00:33:21,059 --> 00:33:22,858 I think that would be one thing to look for. 650 00:33:22,859 --> 00:33:27,769 Right now, On doesn't have a shoe that really fits the 651 00:33:27,769 --> 00:33:29,999 profile of those metrics perfectly. 652 00:33:30,000 --> 00:33:34,399 I think the ones that were in my mind were the Cloud Runner, 653 00:33:34,399 --> 00:33:38,117 maybe the Cloud Surfer, the Cloud Swift — some of these 654 00:33:38,117 --> 00:33:41,159 shoes that hopefully — Matt, what do you have? 655 00:33:41,160 --> 00:33:43,703 Is that the Surfer Next? I have a Surfer Next, actually, 656 00:33:43,703 --> 00:33:46,078 which is something I was kind of thinking about. 657 00:33:46,079 --> 00:33:50,279 My only thing is it's not as wide as I might want for certain 658 00:33:50,279 --> 00:33:51,778 situations, but it's definitely lower. 659 00:33:51,779 --> 00:33:53,759 It's got a little rocker, but not significant. 660 00:33:53,759 --> 00:33:55,318 It's not max stack height, for sure. 661 00:33:55,319 --> 00:33:57,479 There's some flexibility to it, which is nice. 662 00:33:57,480 --> 00:34:01,080 I think in this situation, I'd love for whoever this would be 663 00:34:01,080 --> 00:34:05,580 to go into a store and find a shoe that they can bend — that 664 00:34:05,580 --> 00:34:08,880 is flexible in the forefoot — and then feels comfortable when 665 00:34:08,880 --> 00:34:11,759 they get it on. I think that would be the 666 00:34:11,759 --> 00:34:15,119 direction that I would go with when trying to find the exact 667 00:34:15,119 --> 00:34:17,835 shoe for you. And then as Matt said — keep 668 00:34:17,835 --> 00:34:19,438 working on all the other factors. 669 00:34:19,440 --> 00:34:22,199 I think maintaining your mobility and your strength 670 00:34:22,199 --> 00:34:24,958 within your lower extremity will be super important. 671 00:34:24,960 --> 00:34:27,598 David, do you have anything to add for this one? 672 00:34:27,599 --> 00:34:30,358 Definitely. Two shoes came to mind. 673 00:34:30,360 --> 00:34:32,458 I think of the Topo Athletic Terra Venture 5. 674 00:34:32,460 --> 00:34:36,143 And if we're staying within the On lineup, the Cloud Soma is 675 00:34:36,143 --> 00:34:37,678 also a flexible-soled, moderate-stack shoe. 676 00:34:37,679 --> 00:34:39,418 Oh, cool, yeah. That's a great idea. 677 00:34:39,420 --> 00:34:40,797 Got you guys. Don't worry. 678 00:34:40,800 --> 00:34:44,338 Should have gone to David first for the On shoe. 679 00:34:44,340 --> 00:34:46,138 Yeah, pretty much. I thought of those immediately. 680 00:34:46,139 --> 00:34:49,438 Oh, I was just like — I mean, that's why I didn't comment. 681 00:34:49,440 --> 00:34:51,621 Yeah. So the Terra Venture — we're 682 00:34:51,621 --> 00:34:54,452 looking at 25mm in the heel, 22mm in the forefoot, 683 00:34:54,452 --> 00:34:56,869 3-millimeter drop. Not really meant for aggressive 684 00:34:56,869 --> 00:34:58,769 running. It's actually my favorite hiking 685 00:34:58,769 --> 00:35:01,694 shoe right now, like period. I love that thing for walking 686 00:35:01,694 --> 00:35:04,455 and hiking. And then the Cloud Soma — I 687 00:35:04,455 --> 00:35:08,707 don't know if they actually have the specs as far as stack goes, 688 00:35:08,707 --> 00:35:12,631 but it can't be any higher than like — we're probably looking 689 00:35:12,631 --> 00:35:14,193 mid-30s. With a flexible design and Pebax 690 00:35:14,193 --> 00:35:17,759 midsole. And it's meant to bend. 691 00:35:17,760 --> 00:35:19,978 Like, it's literally a new direction for On. 692 00:35:19,980 --> 00:35:22,798 So, yeah, that's what I was thinking. 693 00:35:22,800 --> 00:35:25,900 And then also just — work with a physical therapist, like Nate 694 00:35:25,900 --> 00:35:28,164 said. I mean, having three previous 695 00:35:28,164 --> 00:35:31,773 surgeries does predispose you to having more arthritic changes 696 00:35:31,773 --> 00:35:35,682 than someone who has not. That's just the fact of the 697 00:35:35,682 --> 00:35:37,890 matter. But at the same time, arthritis 698 00:35:37,890 --> 00:35:41,664 is not a death sentence, either. You know, there are plenty of 699 00:35:41,664 --> 00:35:45,118 other things that can impact it in a very beneficial way. 700 00:35:45,119 --> 00:35:48,107 And whether — like Matt was saying — with the frontal plane 701 00:35:48,107 --> 00:35:50,594 instabilities and things like that, there are so many things 702 00:35:50,594 --> 00:35:53,570 that can go into knee pain, and knee pain specifically is very 703 00:35:53,570 --> 00:35:55,479 complex. Because it is just kind of in 704 00:35:55,479 --> 00:35:58,322 the middle of two very complex joints — your hip and your 705 00:35:58,322 --> 00:36:00,337 ankle. And those are the fun ones that 706 00:36:00,337 --> 00:36:02,868 have multi-planar ranges of motion, while the knee has a 707 00:36:02,868 --> 00:36:05,398 little bit, but it's really more just a hinge joint. 708 00:36:05,400 --> 00:36:08,906 So it just does what the other two tell it to do — being the 709 00:36:08,906 --> 00:36:11,520 ankle and the hip. So there are a lot of factors 710 00:36:11,520 --> 00:36:14,150 that can go into knee pain, and arthritis isn't a death 711 00:36:14,150 --> 00:36:16,062 sentence. There are a lot of things you 712 00:36:16,062 --> 00:36:18,691 can do, but I think starting with a physical therapist and 713 00:36:18,691 --> 00:36:21,081 looking at those things is probably step number one before 714 00:36:21,081 --> 00:36:23,949 jumping to shoe changes. But if you were to jump to shoe 715 00:36:23,949 --> 00:36:26,578 changes, those are a couple of things that I thought of. 716 00:36:26,579 --> 00:36:30,538 Cool. Our next question is from Adam. 717 00:36:30,539 --> 00:36:34,800 He says this: "I'm currently a second-year student physical 718 00:36:34,800 --> 00:36:37,738 therapist at Virginia Commonwealth University, VCU. 719 00:36:37,739 --> 00:36:40,618 I love what you're all doing at Doctors of Running. 720 00:36:40,619 --> 00:36:43,958 I did my undergrad in kinesiology and exercise science 721 00:36:43,958 --> 00:36:45,940 at JMU. Hey, they went to the playoffs 722 00:36:45,940 --> 00:36:47,158 for football — that's pretty cool. 723 00:36:47,159 --> 00:36:50,638 And I hope — I hope Adam had fun with that. 724 00:36:50,639 --> 00:36:56,158 They kind of got blown out, but sorry, Adam. 725 00:36:56,159 --> 00:36:58,538 All right, let's move forward. And in that time, running became 726 00:36:58,538 --> 00:37:00,898 a bit of a hobby and a passion of mine." 727 00:37:00,900 --> 00:37:05,450 This is the question: "Do you have any idea of how I can get 728 00:37:05,450 --> 00:37:08,618 more into the physical therapy running space that you currently 729 00:37:08,618 --> 00:37:12,299 work in, as a student? We learn about such a wide 730 00:37:12,299 --> 00:37:15,789 variety of topics, and job selection out of school feels 731 00:37:15,789 --> 00:37:17,909 overwhelming. How do you suggest entering into 732 00:37:17,909 --> 00:37:22,978 this space as a new grad?" This is kind of a fun question. 733 00:37:22,980 --> 00:37:27,480 What I think about — coming out of school — it feels like if you 734 00:37:27,480 --> 00:37:31,080 don't land the right thing right away, it could feel like a 735 00:37:31,080 --> 00:37:34,678 failure, or like you didn't get exactly where you need to go. 736 00:37:34,679 --> 00:37:39,216 But I think we're in a space where you shouldn't let too much 737 00:37:39,216 --> 00:37:42,008 ride on your first attempt at a job. 738 00:37:42,008 --> 00:37:46,545 You're going to learn a ton in your first year of clinic work, 739 00:37:46,545 --> 00:37:49,678 regardless of the setting that you end up in. 740 00:37:49,679 --> 00:37:52,899 And if you want to go and work with runners, it doesn't need to 741 00:37:52,899 --> 00:37:55,661 be on day one. You might get lucky and have a 742 00:37:55,661 --> 00:37:58,812 connection, but I think there are a few things that I would 743 00:37:58,812 --> 00:38:01,956 keep in mind as you go through your first few years of 744 00:38:01,956 --> 00:38:04,774 practice. I think one way to really start 745 00:38:04,774 --> 00:38:08,424 working with runners is to be integrated in your running 746 00:38:08,424 --> 00:38:10,978 community in the space that you're in. 747 00:38:10,980 --> 00:38:14,334 So for me, I live in Stevens Point, and I got to start 748 00:38:14,334 --> 00:38:17,430 working with runners because I'm a runner, and I went to running 749 00:38:17,430 --> 00:38:21,300 clubs and got to know them — not to have them be a project for 750 00:38:21,300 --> 00:38:24,804 me, not like "hey, when you need me, I'm here, I'm your physical 751 00:38:24,804 --> 00:38:27,877 therapist" — but genuinely, I just became integrated in the 752 00:38:27,877 --> 00:38:31,384 running community here. And at the same time that I was 753 00:38:31,384 --> 00:38:34,520 integrating into a running community, I also was going to 754 00:38:34,520 --> 00:38:37,255 coursework that was helping me learn about this specialty 755 00:38:37,255 --> 00:38:40,807 practice. So I went to a course with Chris 756 00:38:40,807 --> 00:38:44,053 Powers in California to learn about lower extremity 757 00:38:44,053 --> 00:38:46,920 biomechanics. I did some online learning 758 00:38:46,920 --> 00:38:51,838 through RunDNA and with Tom Goom and with Rich Willy. 759 00:38:51,840 --> 00:38:54,763 Like, there are so many good resources right now to really 760 00:38:54,763 --> 00:38:57,546 hone your expertise. But you don't have to have it 761 00:38:57,546 --> 00:39:01,235 all happen at once. Go and invest in your community, 762 00:39:01,235 --> 00:39:04,907 invest in your learning. And like I said, your first job 763 00:39:04,907 --> 00:39:07,998 — you're going to learn a ton, regardless of the setting. 764 00:39:07,998 --> 00:39:10,808 And there might even be some beauty to not pigeonholing 765 00:39:10,808 --> 00:39:14,458 yourself too early, and to being in a space that allows you to 766 00:39:14,458 --> 00:39:16,978 utilize all the skills and knowledge and refine your 767 00:39:16,978 --> 00:39:18,658 clinical reasoning in that first year. 768 00:39:18,659 --> 00:39:21,178 So, that's some of the thoughts that I had. 769 00:39:21,179 --> 00:39:23,038 David, did you have any thoughts? 770 00:39:23,039 --> 00:39:27,157 Uh, yeah. So kind of a mixture of what 771 00:39:27,157 --> 00:39:32,743 both of you guys said — I think doing something that is true to 772 00:39:32,743 --> 00:39:35,971 you is step number one. Make sure it makes sense for you 773 00:39:35,971 --> 00:39:37,378 and it's something you actually want to do. 774 00:39:37,380 --> 00:39:40,623 Step number two — ask questions, stay curious. 775 00:39:40,623 --> 00:39:43,695 If there are events that come up and you're interested in doing 776 00:39:43,695 --> 00:39:46,767 them, especially when you're young and you have the time — go 777 00:39:46,767 --> 00:39:48,178 do them. Why not? 778 00:39:48,179 --> 00:39:51,143 What's holding you back? You know, maybe you don't get 779 00:39:51,143 --> 00:39:56,003 paid for it, but there are a lot of great things you can learn — 780 00:39:56,003 --> 00:39:59,243 whether it be from traditional academia, from a clinician, or 781 00:39:59,243 --> 00:40:02,159 just literally learning about the event space in general, 782 00:40:02,159 --> 00:40:05,066 about people, about running, about culture — just embedding 783 00:40:05,066 --> 00:40:09,666 yourself and being present. I think that in itself is huge, 784 00:40:09,666 --> 00:40:12,568 right? And then building off of there — 785 00:40:12,568 --> 00:40:17,418 the beauty of what we do, if you are a physical therapist, is in 786 00:40:17,418 --> 00:40:22,929 theory — I joke that if we do our job well, you won't need us 787 00:40:22,929 --> 00:40:24,914 much. But we're there if you need us, 788 00:40:24,914 --> 00:40:27,711 right? And we don't want you to need 789 00:40:27,711 --> 00:40:29,262 us. And so when you go and you're 790 00:40:29,262 --> 00:40:34,431 doing these things — Nate said it well — you're not going out 791 00:40:34,431 --> 00:40:37,918 there to try and get more patients. 792 00:40:37,920 --> 00:40:40,198 You're not going out there for those reasons. 793 00:40:40,199 --> 00:40:41,849 You're going out there because you actually care about that 794 00:40:41,849 --> 00:40:43,498 community and you want to be a part of it. 795 00:40:43,500 --> 00:40:47,610 And I think finding the places where you can take that step and 796 00:40:47,610 --> 00:40:51,402 just integrate yourself with the community that you want to be in 797 00:40:51,402 --> 00:40:57,694 — finding your community, your tribe — the people you ascribe 798 00:40:57,694 --> 00:41:04,858 to and like being around — it will organically go from there. 799 00:41:04,860 --> 00:41:08,398 And that can be from a local running standpoint. 800 00:41:08,400 --> 00:41:10,738 Again, that could be from a higher education standpoint. 801 00:41:10,739 --> 00:41:14,448 That can also be from just sports events — working the 802 00:41:14,448 --> 00:41:17,818 local high school meet, working a local 5K or 10K. 803 00:41:17,820 --> 00:41:20,460 If you do have your clinician credentials — working, let's 804 00:41:20,460 --> 00:41:23,100 say, the Mt. SAC Relays if you're in the LA 805 00:41:23,100 --> 00:41:25,738 area, or going and doing collegiate stuff or pro stuff. 806 00:41:25,739 --> 00:41:28,689 There are opportunities all around you, if you go looking, 807 00:41:28,689 --> 00:41:31,336 and if you ask questions and you stay curious. 808 00:41:31,336 --> 00:41:35,158 And if you want to go down those avenues — whatever those avenues 809 00:41:35,158 --> 00:41:38,980 may be — you can pivot. You do not have to put yourself 810 00:41:38,980 --> 00:41:41,626 in one bucket. It can be whatever interests you 811 00:41:41,626 --> 00:41:44,860 and whatever you want to pursue. That could be running, that 812 00:41:44,860 --> 00:41:46,918 could be not running at all, right? 813 00:41:46,920 --> 00:41:50,464 And that's how people kind of find their way into certain 814 00:41:50,464 --> 00:41:53,040 spaces. I think you find the crowd that 815 00:41:53,040 --> 00:41:57,870 you want to be in — and this is much more of a sociologic type 816 00:41:57,870 --> 00:42:01,139 of answer and question. But yeah, I think taking the 817 00:42:01,139 --> 00:42:04,439 steps forward to build and/or join the community that speaks 818 00:42:04,439 --> 00:42:09,045 to you, matters to you, and has the people you want to be around 819 00:42:09,045 --> 00:42:12,335 — because ultimately that's where it's going to stem from, 820 00:42:12,335 --> 00:42:14,638 and that's where the roots get grown. 821 00:42:14,639 --> 00:42:17,218 So, yeah, that's what I would have to say. 822 00:42:17,219 --> 00:42:21,748 Thanks, David. I — this is — I actually just 823 00:42:21,748 --> 00:42:24,359 led a panel. We had a conference this past 824 00:42:24,359 --> 00:42:29,111 Friday that was on our campus. Matt spoke at it, but then I led 825 00:42:29,111 --> 00:42:32,567 a panel of experienced clinicians — from new grad 826 00:42:32,567 --> 00:42:36,023 clinicians to 20-year clinicians — about that transition from 827 00:42:36,023 --> 00:42:39,863 student to practicing. And a lot of the wisdom shared 828 00:42:39,863 --> 00:42:44,855 from them was all about this reality: when you enter as a new 829 00:42:44,855 --> 00:42:48,689 clinician, you aren't expected to be an expert by your peers 830 00:42:48,689 --> 00:42:50,825 around you. Like, obviously, when you get 831 00:42:50,825 --> 00:42:55,160 out as a DPT, you are going to be equipped to be a doctor of 832 00:42:55,160 --> 00:42:57,754 physical therapy who's providing really great care for people, 833 00:42:57,754 --> 00:43:00,922 but you can't be a running specialist on day one because 834 00:43:00,922 --> 00:43:04,378 you just became a doctor of physical therapy — which is this 835 00:43:04,378 --> 00:43:05,818 baseline, high level of knowledge. 836 00:43:05,820 --> 00:43:09,346 So take some of the pressure off yourself to be where you want to 837 00:43:09,346 --> 00:43:12,358 be five years from now — today. Just enjoy that next step. 838 00:43:12,360 --> 00:43:15,778 There's a lot of joy in it. Who knows where you'll end up. 839 00:43:15,780 --> 00:43:18,634 A lot of people on the panel were in places they didn't think 840 00:43:18,634 --> 00:43:20,386 they would be when they started their career. 841 00:43:20,386 --> 00:43:22,138 And that's just kind of how it goes. 842 00:43:22,139 --> 00:43:25,454 That's true for me too. All right, our next question is 843 00:43:25,454 --> 00:43:27,359 from Jignesh. And they say this: "I'm 844 00:43:27,359 --> 00:43:30,359 currently looking to refine my shoe rotation and would love 845 00:43:30,359 --> 00:43:33,958 your expert advice on a specific gap that I'm trying to fill. 846 00:43:33,960 --> 00:43:37,886 I've always run according to training plans, and as my 847 00:43:37,886 --> 00:43:42,198 mileage evolves, I've realized the need for a specific tool for 848 00:43:42,198 --> 00:43:45,859 those crucial Zone 2 days." So this is their current 849 00:43:45,859 --> 00:43:51,298 rotation: ASICS Gel-Kayano 30 for easy and recovery runs. 850 00:43:51,300 --> 00:43:54,898 Adidas Adizero Ego SL for tempo runs. 851 00:43:54,900 --> 00:43:58,969 Puma Deviate Nitro 3 in the wide for intervals and track 852 00:43:58,969 --> 00:44:01,360 sessions. New Balance FuelCell Rebel V4 853 00:44:01,360 --> 00:44:04,996 for hill workouts and incline treadmill sessions, and the 854 00:44:04,996 --> 00:44:09,032 ASICS Metaspeed Sky+ for long runs, progressive long runs, and 855 00:44:09,032 --> 00:44:10,858 race day. And this is their dilemma: 856 00:44:10,860 --> 00:44:14,680 "Looking at my lineup, I feel like every shoe I own except for 857 00:44:14,680 --> 00:44:18,534 the Kayano is built for speed. I'm now looking to either retire 858 00:44:18,534 --> 00:44:22,722 or replace the Kayano, and I want a dedicated shoe for the 859 00:44:22,722 --> 00:44:25,858 sole purpose of slow, easy Zone 2 type runs. 860 00:44:25,860 --> 00:44:29,080 I need something that specifically helps me — in bold 861 00:44:29,080 --> 00:44:33,266 — stay slow, protect my legs so I can keep running for hours, 862 00:44:33,266 --> 00:44:36,157 and is durable enough to rack up serious mileage. 863 00:44:36,157 --> 00:44:40,009 Not looking for energy return or pop for this shoe, just comfort 864 00:44:40,009 --> 00:44:42,898 and steady pacing, but still a fun enough ride." 865 00:44:42,900 --> 00:44:50,166 They have their own short list. I'm going to read it — at risk 866 00:44:50,166 --> 00:44:53,142 of just inundating people with names of random shoes — but I'm 867 00:44:53,142 --> 00:44:56,366 going to read the list and let's talk about what we think would 868 00:44:56,366 --> 00:45:01,280 be the best option. So their short list is the Nike 869 00:45:01,280 --> 00:45:07,440 Vomero Plus, the Rad UFO, New Balance 1080 V15, Kiprun Max, 870 00:45:07,440 --> 00:45:10,798 Adidas Hyperboost Edge, ASICS Superblast 3. 871 00:45:10,800 --> 00:45:15,960 What do y'all think? I'm going to go right away on 872 00:45:15,960 --> 00:45:19,866 this and say — if he doesn't want pop or energy return, the 873 00:45:19,866 --> 00:45:23,242 Vomero Plus is kind of out. Adidas Hyperboost Edge is out 874 00:45:23,242 --> 00:45:26,302 because that shoe was actually designed also for speed, even 875 00:45:26,302 --> 00:45:30,358 though it's a huge chunky shoe. It's a very bouncy shoe. 876 00:45:30,360 --> 00:45:33,960 We have not tried — I've only tried one thing from Kiprun, and 877 00:45:33,960 --> 00:45:36,206 it was pretty bouncy. I don't know what the Kiprun Max 878 00:45:36,206 --> 00:45:38,578 is like. The Rad UFO is a great shoe. 879 00:45:38,579 --> 00:45:41,186 It is definitely a very light, responsive ride that's going to 880 00:45:41,186 --> 00:45:44,504 make it really easy to pick up the pace, and Rad has done a 881 00:45:44,504 --> 00:45:47,102 great job with their initial stuff, and I'm very curious to 882 00:45:47,102 --> 00:45:49,558 see some of the new models they're putting out. 883 00:45:49,559 --> 00:45:53,579 The 1080 V15 might be on there. I didn't find the outsole that 884 00:45:53,579 --> 00:45:55,738 durable and started chewing through it a little quicker. 885 00:45:55,739 --> 00:45:59,534 The ASICS Superblast 3 might be another potential option, but it 886 00:45:59,534 --> 00:46:03,329 is a super trainer. And kind of my gut instinct is 887 00:46:03,329 --> 00:46:07,469 to go back to one of the traditional trainers — like the 888 00:46:07,469 --> 00:46:09,884 newest Kayano, for example, or a Nimbus. 889 00:46:09,884 --> 00:46:13,903 Or the Triumph is super soft — maybe not the best if soft isn't 890 00:46:13,903 --> 00:46:16,422 the goal, but just a traditional daily trainer might be good. 891 00:46:16,422 --> 00:46:18,478 But the Superblast and the 1080 are maybe options. 892 00:46:18,480 --> 00:46:21,444 Superblast 3 is still fun. If you like soft, it's bouncy, 893 00:46:21,444 --> 00:46:24,875 but that may not stop you from picking up the pace for some 894 00:46:24,875 --> 00:46:27,219 people. So the 1080 of that group might 895 00:46:27,219 --> 00:46:31,626 be the best option — but that's going to depend on whether it 896 00:46:31,626 --> 00:46:34,676 actually fits your foot, if it's comfortable, if it's 897 00:46:34,676 --> 00:46:37,042 transitioning well. Because comfort is, again, one 898 00:46:37,042 --> 00:46:38,732 of the biggest predicting factors. 899 00:46:38,732 --> 00:46:41,921 But if you're looking to avoid pop, you've got a lot of stuff 900 00:46:41,921 --> 00:46:43,558 on that list that has a lot of pop and energy return. 901 00:46:43,559 --> 00:46:46,259 Yeah, that's what I thought when Nate was listing it. 902 00:46:46,260 --> 00:46:50,420 I will say for the 1080 — I agree with Klein — but this is a 903 00:46:50,420 --> 00:46:51,778 new 1080. It's softer. 904 00:46:51,780 --> 00:46:54,238 It's more flexible — a lot more flexible. 905 00:46:54,239 --> 00:46:59,398 Yeah, very flexible. So it's an easy shuffling shoe. 906 00:46:59,400 --> 00:47:01,819 It checks all the boxes, but it's a very different geometry 907 00:47:01,819 --> 00:47:05,104 and design from a lot of the things on that list and a lot of 908 00:47:05,104 --> 00:47:06,418 the things currently on the market. 909 00:47:06,420 --> 00:47:10,494 So you just have to try it on and see if that type of design 910 00:47:10,494 --> 00:47:13,469 even works for you. What was wrong with the original 911 00:47:13,469 --> 00:47:16,007 Kayano, though? Like, I think they're looking to 912 00:47:16,007 --> 00:47:20,160 maybe replace it — not totally, but I think they're also looking 913 00:47:20,160 --> 00:47:21,958 for something a little different. 914 00:47:21,960 --> 00:47:24,904 It's also version 30, which is a couple years old now, so they've 915 00:47:24,904 --> 00:47:26,938 probably had it for a good amount of time. 916 00:47:26,940 --> 00:47:29,098 But that's why I said the 32 might fit. 917 00:47:29,099 --> 00:47:32,511 Yeah, so I was thinking that. Yeah, the Kayano 32 is a great 918 00:47:32,511 --> 00:47:35,544 shoe. I might just stay with Kayano, 919 00:47:35,544 --> 00:47:37,555 honestly. It's a more traditional trainer 920 00:47:37,555 --> 00:47:41,730 that isn't super fast, you know? It's just kind of a nice daily 921 00:47:41,730 --> 00:47:44,038 trainer with a little bit of stability. 922 00:47:44,039 --> 00:47:48,239 It's better than prior versions, though, because I feel like 923 00:47:48,239 --> 00:47:52,859 prior ones were super clunky and just a little uncomfortable over 924 00:47:52,859 --> 00:47:55,415 time. Version 32 was the best one — 925 00:47:55,415 --> 00:47:58,812 again, not a fast shoe. It's still a daily trainer, but 926 00:47:58,812 --> 00:48:01,618 a much smoother ride, and I love that shoe. 927 00:48:01,619 --> 00:48:02,518 I ran that thing into the ground. 928 00:48:02,519 --> 00:48:08,049 So — Can y'all hear that? You really love squeaking that 929 00:48:08,049 --> 00:48:10,478 thing. For the listeners — you can 930 00:48:10,478 --> 00:48:13,612 hear, again, the Triumph 24. I think that's kind of how I 931 00:48:13,612 --> 00:48:16,078 felt about what the shoe does. Like, it didn't let me run fast. 932 00:48:16,079 --> 00:48:20,119 So I think that could be one to add to the list when you go to a 933 00:48:20,119 --> 00:48:21,778 running store, if you have that availability. 934 00:48:21,780 --> 00:48:24,404 Go try that. From your list, though — I 935 00:48:24,404 --> 00:48:26,959 agreed with y'all. I think the 1080 checked those 936 00:48:26,959 --> 00:48:29,125 boxes the most. The other ones have a lot more 937 00:48:29,125 --> 00:48:32,008 pop to them in general. I had two other shoes come to my 938 00:48:32,008 --> 00:48:35,216 mind as well. One of them is on the edge, but 939 00:48:35,216 --> 00:48:39,508 I think the newer foam they use sinks a little bit more and has 940 00:48:39,508 --> 00:48:42,874 a little bit more of that controlled pacing — that's the 941 00:48:42,874 --> 00:48:46,307 NeoZen 2 from Mizuno. I think it doesn't have a lot of 942 00:48:46,307 --> 00:48:49,619 snappiness to it, but it does have a rocker platform and the 943 00:48:49,619 --> 00:48:52,990 foam isn't like squishy soft. So I could see you trying to 944 00:48:52,990 --> 00:48:56,398 pick up the pace, but it stays really good at easy paces. 945 00:48:56,400 --> 00:48:58,918 So that was why I wanted to throw that one in there. 946 00:48:58,920 --> 00:49:04,618 The other one that I thought of was from Topo — the Phantom 4. 947 00:49:04,619 --> 00:49:09,754 I think the Phantom 4 softened up a lot, and it's a lower drop, 948 00:49:09,754 --> 00:49:14,275 a little bit flexible. But I feel like I could get a 949 00:49:14,275 --> 00:49:18,088 lot of long-run mileage in it — it feels great. 950 00:49:18,088 --> 00:49:21,898 And it's not snappy by any stretch of the imagination. 951 00:49:21,900 --> 00:49:23,698 They have other shoes that go into the snappy realm. 952 00:49:23,699 --> 00:49:26,458 So I think that one could be added to the list as well. 953 00:49:26,460 --> 00:49:29,338 Yeah, I was thinking the Phantom and the Atmos. 954 00:49:29,340 --> 00:49:32,759 Those two came to my mind. Atmos 2, from Topo. 955 00:49:32,760 --> 00:49:36,750 Great. All right, let's move to our 956 00:49:36,750 --> 00:49:38,338 next question. This is from Brendan. 957 00:49:38,340 --> 00:49:42,118 He's asking a follow-up to our recent episode on strengthening. 958 00:49:42,119 --> 00:49:44,580 He says, "Hi, DOR. I really appreciated your 959 00:49:44,580 --> 00:49:46,738 podcast that shared each of your lifting routines. 960 00:49:46,739 --> 00:49:49,964 I'm a middle-aged runner and a big believer in strength 961 00:49:49,964 --> 00:49:52,862 training for injury prevention, but I've always struggled with 962 00:49:52,862 --> 00:49:55,438 the guidance to lift heavy with low reps. 963 00:49:55,440 --> 00:49:59,319 As someone who runs nearly every day, I find that heavier lifting 964 00:49:59,319 --> 00:50:03,294 leaves me sore for at least two days, which interferes with at 965 00:50:03,294 --> 00:50:06,599 least one quality day. I unfortunately don't have time 966 00:50:06,599 --> 00:50:11,351 to lift on my quality days. Is the problem that I'm likely 967 00:50:11,351 --> 00:50:14,527 lifting too heavy? Would it be better to back off 968 00:50:14,527 --> 00:50:16,798 the weights to interfere less with my running? 969 00:50:16,800 --> 00:50:20,100 I've dealt with lower leg injuries in the past, but I'm 970 00:50:20,100 --> 00:50:23,100 unsure of the best way to balance injury prevention with 971 00:50:23,100 --> 00:50:24,658 maximizing run performance. Thanks." 972 00:50:24,659 --> 00:50:26,218 I think this is a great question. 973 00:50:26,219 --> 00:50:29,949 Yeah, very practical. It's like, "Here's the great 974 00:50:29,949 --> 00:50:32,338 advice, but I can't make it work for me. 975 00:50:32,340 --> 00:50:35,998 What should I do?" What do y'all think? 976 00:50:36,000 --> 00:50:39,131 Yeah. I think step one is establishing 977 00:50:39,131 --> 00:50:44,543 the intensity of the lifting and whether or not it's in the 978 00:50:44,543 --> 00:50:49,319 productive window that he wants. I don't know what the set counts 979 00:50:49,319 --> 00:50:51,926 are. Like, if we're talking sets of 3 980 00:50:51,926 --> 00:50:56,418 to 5, or sets of 8 to 12, 15-plus — if you're doing more 981 00:50:56,418 --> 00:51:00,258 of a traditional strength set, probably in that 4 to 6 rep 982 00:51:00,258 --> 00:51:02,818 range — roughly — for that rep count. 983 00:51:02,820 --> 00:51:06,298 The good thing with that is the stimulus is high enough. 984 00:51:06,300 --> 00:51:09,732 Now, again, this is something where when you're lifting it — 985 00:51:09,732 --> 00:51:14,412 you want this to be pretty hard. You know, on rep number 5 or 6 986 00:51:14,412 --> 00:51:17,218 and then you're taking quite a bit of rest. 987 00:51:17,219 --> 00:51:21,379 And if you're beat up for two days, the good thing is the 988 00:51:21,379 --> 00:51:23,939 neuromuscular stimulus of lifting something that heavy is 989 00:51:23,939 --> 00:51:26,556 already pretty large. So you don't necessarily have to 990 00:51:26,556 --> 00:51:29,592 hammer the volume quite as much. You could just decrease the 991 00:51:29,592 --> 00:51:33,453 volume a little bit — let's say you're doing a 5x5, maybe do a 992 00:51:33,453 --> 00:51:36,478 3x5 and see if you feel a little bit more fresh. 993 00:51:36,480 --> 00:51:38,338 You'll still get something out of it, you know? 994 00:51:38,340 --> 00:51:42,118 Assuming that the five reps are quality reps, right? 995 00:51:42,119 --> 00:51:44,158 That needs to get established first. 996 00:51:44,159 --> 00:51:47,921 And just taking a look at how comfortable you are even 997 00:51:47,921 --> 00:51:50,998 lifting, because he did mention the guidance piece, right? 998 00:51:51,000 --> 00:51:54,842 So I don't know if it's like 10 to 12 reps and just nervous to 999 00:51:54,842 --> 00:51:58,170 go heavier — but if you have those higher rep counts of like 1000 00:51:58,170 --> 00:52:00,986 8 to 12, and they're quality 8 to 12s, those hypertrophy-type 1001 00:52:00,986 --> 00:52:04,570 sets are going to beat you up a little bit more and you're going 1002 00:52:04,570 --> 00:52:06,874 to have more soreness. Whereas even though you're going 1003 00:52:06,874 --> 00:52:09,690 heavier, if the volume is lower, it's more of that neuromuscular 1004 00:52:09,690 --> 00:52:12,506 stimulus and you're not going to have quite as much soreness, 1005 00:52:12,506 --> 00:52:15,578 because you're not dipping into the well quite as hard from a 1006 00:52:15,578 --> 00:52:18,394 metabolic standpoint — outside of the nervous system side of it 1007 00:52:18,394 --> 00:52:20,698 where you're really getting it up a few times. 1008 00:52:20,699 --> 00:52:26,009 So it's a loaded question, and I feel like I just wish I had more 1009 00:52:26,009 --> 00:52:28,133 information to address it more specifically. 1010 00:52:28,133 --> 00:52:31,673 But I'd probably start by just decreasing the volume of 1011 00:52:31,673 --> 00:52:36,266 whatever you're doing — maybe by a set or two, depending on how 1012 00:52:36,266 --> 00:52:39,311 many sets you're doing. And then just making sure that 1013 00:52:39,311 --> 00:52:42,567 the reps are quality, and you will still get something out of 1014 00:52:42,567 --> 00:52:45,150 it. And then the other flip side of 1015 00:52:45,150 --> 00:52:49,110 this is you've got to determine what your priority is in terms 1016 00:52:49,110 --> 00:52:52,078 of where you want your training to go, direction-wise. 1017 00:52:52,079 --> 00:52:56,385 So if your direction is running-focused, you're going to 1018 00:52:56,385 --> 00:52:59,660 run first before you lift. And that's just going to be how 1019 00:52:59,660 --> 00:53:01,858 it is if you're going to double up on the day. 1020 00:53:01,860 --> 00:53:06,768 And then you're going to make sure that the lifting doesn't 1021 00:53:06,768 --> 00:53:10,512 overlap with a quality session, so that you're not limiting your 1022 00:53:10,512 --> 00:53:12,778 quality sessions and you can actually recover from them. 1023 00:53:12,780 --> 00:53:17,550 Now, if it's the flip side — which I don't think it is — but 1024 00:53:17,550 --> 00:53:21,048 if the cardio would complement the training in the weight room, 1025 00:53:21,048 --> 00:53:24,864 and the weight room would be the emphasis, and that's what you're 1026 00:53:24,864 --> 00:53:28,361 focusing more on, you can't have them both be number one, 1027 00:53:28,361 --> 00:53:30,520 unfortunately. So you have to kind of choose 1028 00:53:30,520 --> 00:53:32,887 one or the other, especially if you're struggling with 1029 00:53:32,887 --> 00:53:34,198 management of volume and intensity. 1030 00:53:34,199 --> 00:53:36,538 You just have to find what works for you there. 1031 00:53:36,539 --> 00:53:41,089 But the honest truth is — a lot of people are going to say 5x5, 1032 00:53:41,089 --> 00:53:45,331 3 to 4 by 8 to 12 — these classic set counts, and they 1033 00:53:45,331 --> 00:53:48,058 exist for a reason, but they are basic frameworks. 1034 00:53:48,059 --> 00:53:51,399 You can still have a very productive session on less 1035 00:53:51,399 --> 00:53:53,398 volume, and that is very possible. 1036 00:53:53,400 --> 00:53:57,239 And that especially goes for strength and plyometric-type 1037 00:53:57,239 --> 00:53:59,518 loads. That's what I've got. 1038 00:53:59,519 --> 00:54:03,699 I think that's — yeah, I definitely agree with David on 1039 00:54:03,699 --> 00:54:05,229 that. Sorry, Nathan, let me interrupt 1040 00:54:05,229 --> 00:54:06,478 you. Go ahead, you start. 1041 00:54:06,480 --> 00:54:09,914 I think that's great. And I think David hit it on the 1042 00:54:09,914 --> 00:54:12,070 head going, "Hey, knowing — you've got to figure out what 1043 00:54:12,070 --> 00:54:14,089 your priority is." We had this conversation about 1044 00:54:14,089 --> 00:54:17,233 HYROX and some of the multisport athletes a couple episodes ago, 1045 00:54:17,233 --> 00:54:18,658 and there's nothing against them. 1046 00:54:18,659 --> 00:54:22,479 It's just going — there's the reality that aerobic and 1047 00:54:22,479 --> 00:54:25,153 anaerobic exercises intervene. The stimulus is completely 1048 00:54:25,153 --> 00:54:29,033 different and they do interfere. So you have to figure out which 1049 00:54:29,033 --> 00:54:31,798 one to prioritize. And if running is your priority, 1050 00:54:31,800 --> 00:54:35,849 the lifting has to be supplemental, not a main 1051 00:54:35,849 --> 00:54:37,840 replacement. So you may — as David mentioned 1052 00:54:37,840 --> 00:54:40,480 — need to drop sets. You might have to drop weight a 1053 00:54:40,480 --> 00:54:43,120 little bit, so it's still hard, but realize you don't have to 1054 00:54:43,120 --> 00:54:46,075 kill yourself in the gym. You know, Jack Daniels says only 1055 00:54:46,075 --> 00:54:48,238 do enough that you can recover from. 1056 00:54:48,239 --> 00:54:51,238 And so you don't get bonus points for doing more. 1057 00:54:51,239 --> 00:54:54,838 So only do what doesn't affect your training. 1058 00:54:54,840 --> 00:54:57,751 And so yeah — you might need to drop the weight just a little 1059 00:54:57,751 --> 00:54:59,505 bit. You might need to drop a set or 1060 00:54:59,505 --> 00:55:01,780 two. You know, even like two sets of 1061 00:55:01,780 --> 00:55:04,453 something is great and can provide some stimulus, because 1062 00:55:04,453 --> 00:55:07,944 that's not your priority, right? Running is, and this needs to 1063 00:55:07,944 --> 00:55:11,278 support that — not replace it or interfere with it. 1064 00:55:11,280 --> 00:55:12,778 So yeah, I think David said it perfectly. 1065 00:55:12,780 --> 00:55:16,006 I had just a few thoughts as I was reading this. 1066 00:55:16,006 --> 00:55:19,522 And one of them is this concept that the best strengthening that 1067 00:55:19,522 --> 00:55:23,038 you can do is the one that you're going to do consistently. 1068 00:55:23,039 --> 00:55:28,792 So the study that I'm thinking of is one that gave a few 1069 00:55:28,792 --> 00:55:32,501 different exercise regimens. And one of the groups benefited 1070 00:55:32,501 --> 00:55:35,674 from their particular regimen, which focused on proximal 1071 00:55:35,674 --> 00:55:39,238 strengthening — like of the hips and the core. 1072 00:55:39,239 --> 00:55:43,151 But of all the people that were given that program, the only 1073 00:55:43,151 --> 00:55:46,737 ones who had injury reduction were the ones who were highly 1074 00:55:46,737 --> 00:55:49,988 compliant — meaning they only missed two sessions over a 1075 00:55:49,988 --> 00:55:52,722 six-month period. Anyone else who missed more than 1076 00:55:52,722 --> 00:55:55,498 that ended up not benefiting from the program. 1077 00:55:55,500 --> 00:55:59,098 So that was not high weight, low rep. 1078 00:55:59,099 --> 00:56:02,174 That was very simple exercises. So the best strengthening that 1079 00:56:02,174 --> 00:56:04,652 you can do is the one that you're going to be consistent 1080 00:56:04,652 --> 00:56:07,498 with. So that was thing one. 1081 00:56:07,500 --> 00:56:12,120 I think thing two that was in my mind was this concept — for 1082 00:56:12,120 --> 00:56:15,420 really high weight, low rep, like hitting into pretty high 1083 00:56:15,420 --> 00:56:19,710 percentages of your one-rep max — are the goal end spot, not the 1084 00:56:19,710 --> 00:56:23,603 beginning start spot. And I know, for a lot of the 1085 00:56:23,603 --> 00:56:27,596 people that I've worked with as well as just personal experience 1086 00:56:27,596 --> 00:56:32,920 — I am so sore when I start a new type of load through my 1087 00:56:32,920 --> 00:56:35,398 musculoskeletal system and I get knocked out. 1088 00:56:35,400 --> 00:56:37,956 And especially if it's not consistently happening over and 1089 00:56:37,956 --> 00:56:41,080 over, I have really bad delayed onset muscle soreness for days. 1090 00:56:41,080 --> 00:56:44,193 And it really does mess with performance on the running side 1091 00:56:44,193 --> 00:56:46,608 of things. So I think it's still a good 1092 00:56:46,608 --> 00:56:50,029 idea to work up towards that, but it might take you six months 1093 00:56:50,029 --> 00:56:53,070 to get there. So don't treat high weight, low 1094 00:56:53,070 --> 00:56:57,570 rep as your start-it-today goal. Set it as your "I'm going to 1095 00:56:57,570 --> 00:57:01,695 slowly increase my intensity and start decreasing my reps" goal — 1096 00:57:01,695 --> 00:57:05,818 all the way up until three to six months from now. 1097 00:57:05,820 --> 00:57:10,438 So that was the second thing that kind of came to mind. 1098 00:57:10,440 --> 00:57:15,547 The third is that I pretty strongly believe that any good 1099 00:57:15,547 --> 00:57:19,259 performance running program is going to be periodized. 1100 00:57:19,260 --> 00:57:21,580 Meaning — you're going to have moments of really high 1101 00:57:21,580 --> 00:57:24,124 intensity, high volume running, and then it's going to dip down 1102 00:57:24,124 --> 00:57:26,434 and you're going to have less focus on your running 1103 00:57:26,434 --> 00:57:30,128 performance in that moment. And as your running volume comes 1104 00:57:30,128 --> 00:57:34,738 down, what would come up is this opportunity for lifting. 1105 00:57:34,739 --> 00:57:38,491 So you might not do high weight, low rep 12 months out of the 1106 00:57:38,491 --> 00:57:40,635 year. You might end up doing it just 1107 00:57:40,635 --> 00:57:44,110 for a short period of time, in this kind of flux of the 1108 00:57:44,110 --> 00:57:46,421 intensity of your running. So I agreed with what everyone 1109 00:57:46,421 --> 00:57:48,900 else had said, but then the other stuff is — whatever you're 1110 00:57:48,900 --> 00:57:51,166 going to do consistently is going to be better than what 1111 00:57:51,166 --> 00:57:53,638 you're going to try and then stop doing after a couple weeks. 1112 00:57:53,639 --> 00:57:57,559 Two — if you're going to go for high weight, low rep, which is 1113 00:57:57,559 --> 00:58:00,639 great for tendon and bone health stuff, you should definitely do 1114 00:58:00,639 --> 00:58:02,879 that. But not as your starting spot — 1115 00:58:02,879 --> 00:58:05,920 do it as your goal spot. And then the third thing would 1116 00:58:05,920 --> 00:58:07,709 be to periodize. So you're going to have periods 1117 00:58:07,709 --> 00:58:08,818 where you do more heavier lifting. 1118 00:58:08,820 --> 00:58:11,317 And then when you're getting closer to the race and you're 1119 00:58:11,317 --> 00:58:12,904 working through your heavy training blocks, your 1120 00:58:12,904 --> 00:58:14,938 weightlifting is going to come down a little bit. 1121 00:58:14,940 --> 00:58:18,838 And those three things should maybe help. 1122 00:58:18,840 --> 00:58:22,558 All right, that is everything for the mailbag today. 1123 00:58:22,559 --> 00:58:25,034 We have a million other questions that we did not even 1124 00:58:25,034 --> 00:58:28,409 get to, but if you are looking to check out more of what we do 1125 00:58:28,409 --> 00:58:30,650 here at Doctors of Running, you can go to doctorsofrunning.com 1126 00:58:30,650 --> 00:58:33,114 to read any of our written material, as well as checking 1127 00:58:33,114 --> 00:58:35,578 out our YouTube to see what we've got going on there. 1128 00:58:35,579 --> 00:58:36,000 Thanks, everybody.