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Today's episode of the doctors 
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that's inside. 
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Hello everyone. 
And welcome to the dock. 

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Burning podcast where we a group
of doctors to physical therapy 

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discuss the Art and Science of 
running in the stuff that we put

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on our feet. 
I'm Nathan Brown. 

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I'll be hosting tonight's 
episode. 

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I also have with me, dr. 
David Salas and dr. 

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Matthew Klein, we got the gang 
back together for a fun Q&A 

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episode. 
So we gathered your questions 

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through Twitter and Instagram 
and we're putting them into this

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episode to try to give as best 
of responses to these things we 

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can as you can guess a lot of 
these questions are going to be 

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ones that we can't answer 
directly, but we do like, Like 

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to take apart questions and 
figure out what are the 

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assumptions Behind these 
questions and what are other 

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considerations that you as the 
person asking this question can 

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process through to help you get 
to your own answer because just 

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spoiler alert. 
A lot of it is the whole it 

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depends answer and there's so 
many individual characteristics 

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but that doesn't mean that Q&A 
episodes aren't helpful. 

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They just don't give you direct 
specific answers all the time 

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also. 
So, sorry to Matt he has spent 

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the last out 40. 
It's trying to get his internet 

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working and it's still not 
working. 

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So he's a little grumpy Goose 
right now. 

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We got grumpy Goose, Matt on the
podcast but spotting right now 

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is running up running up a bill 
on my on my phone bill. 

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So, we'll see what happens. 
Yeah, but that's alright. 

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I'm sorry. 
Matt it's frustrating. 

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Thanks. 
So we don't have a specific 

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subjective for the week. 
However, we are always Gathering

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questions for our Q&A episodes. 
We're going to try to be doing 

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these about monthly maybe every 
six weeks or so. 

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And so if you Of a question that
we don't answer tonight or don't

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address tonight. 
Please throw it down below in 

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the video or reach out to us at 
doctors running podcast at 

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gmail.com and we will try to 
answer them there. 

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Well no we won't answer them 
there. 

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We will add them to our list of 
things to answer at Future Q&A, 

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pod, casts. 
So here we go. 

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Let's Jump Right In anything 
else that you guys have before I

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bring us to the first question. 
Yeah can I can I have the first 

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question. 
Sure. 

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Duck bill or flat brim? 
Oh, for my hat. 

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Yeah, I alternate my son Henry 
is like Daddy. 

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I like it down more and then my 
younger son raised like Daddy, I

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like it up more so it depends on
what they tell me to do. 

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Sometimes, do you have an 
answer? 

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What do you do? 
You know, I keep it flat. 

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I do like the duck-billed fun 
for a little while but like 

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full-time it's down. 
Yeah, I would say I'm down, 

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probably more. 
More often than not. 

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But I like the design on the 
bottom of the one that I'm 

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wearing, I'm wearing this yellow
hat that I wear pretty much 

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every day when I'm not at work. 
Cool. 

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Alright, so here's our first 
question from Twitter, this is 

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from Brian Moline and he wrote 
as Iran more lost weight and got

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faster. 
I found I need less stability in

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my running shoes. 
Is this a natural progression or

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is this unique to him? 
So Matt what are kind of your 

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thoughts as you hear that 
question? 

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Ian, what are the things pop 
through your head? 

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Yeah, that's not an uncommon 
situation. 

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Obviously the answer is depends 
on some factors related to each 

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person, but I think with a 
normal trajectory for a lot of 

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people, it's hey, when you first
get in there, you're kind of 

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learning how to shock absorber, 
you're learning how to deal with

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some of the forces. 
Say with running, I think 

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there's also a huge other 
problem that yeah, you're going 

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to get stronger and some people 
need this. 

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Some people don't, there is also
a huge problem that you will 

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hear frequently I see for you. 
Is a lot of people when they 

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first start running our put in a
stability shoe when they really 

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don't need one. 
So that they're running the 

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like, this isn't very 
comfortable and then they happen

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to try a neutral shoe or not 
stable neutral. 

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Like oh, this is so much better.
Why didn't I do this earlier? 

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So there's a, there's multiple 
things. 

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It could be. 
Yes, you are maturing and you're

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improving in your canoe movement
control. 

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That's a great thing or it's, 
you may have been put in a 

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stability shoe that you had no 
business being in a 

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unfortunately, you were put in 
that so there could be many 

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things. 
And if hey, Hey, if you're the 

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biggest thing is, if you've got 
a shoe or a type of shoe and 

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you're doing fine, it stick with
it. 

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If you're not having any issues 
that's fine. 

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If you do switch, you don't have
any issues. 

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That's fine to having some 
variety is good. 

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I'm not saying, saying going 
back to a stability, shoe is a 

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good idea. 
I am saying you need to find the

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type of Footwear that works best
for you. 

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That might be one or a couple 
and yeah you know you might 

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you're gonna change over time. 
That's probably one of the more 

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consistent things. 
Is that your needs will likely 

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change over the years. 
So being adaptable, it's a great

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thing. 
So, yeah, I think having things 

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change is totally normal and 
being able to adapt with. 

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It is really important David. 
Anything that you got to add on 

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to that. 
Yeah, I agree with everything 

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mad said. 
I think it's a little bit of 

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both. 
Like, as you practice running 

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running is a skill, right? 
It's multiple plyometric 

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activities. 
Built upon one another on one 

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leg and so over time you gather 
some strength, you gather some 

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motor control, Your 
proprioception probably 

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increases a little bit as far as
like, your ability to navigate 

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your own terrain and use your 
legs and feet ankles knees. 

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Hips etcetera, your skill level 
increases essentially right 

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skill as well as usually 
strength. 

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If it's training in adaptations 
and it's consistent and it's 

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built over time. 
The proper way with that said 

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though, like some people might 
need a little bit of stability, 

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right. 
Like some people that might be 

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what works for them. 
Some people might have been put 

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in that in to begin with. 
Maybe they didn't need that. 

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And so they kind of graduate out
of it graduate in quotes for 

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those listening, kind of by 
default, right? 

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Like as you do the sport longer,
you try more shoes. 

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It's not like you just wear one 
thing forever, unless it works 

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for you, and if it works for 
you, then that's great and stay 

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with it. 
You know, like not in the 

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business of changing it, if it 
works. 

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But at the end of the day, like 
it's still running is a skill. 

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And I think there was something 
that was super So cool. 

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Like this is outside of the 
question but I remember watching

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track broadcast one. 
Time inaudible Dan was saying 

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like about Bernard. 
I got. 

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It was like, speed is a skill. 
It's like this guy is like, he's

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clearly worked on his feet and 
there's genetic things and stuff

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as well and training and all 
those other things. 

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But like you work on that top 
speed and it will get better. 

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You work on running, it will get
better. 

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And so, over time, you will get 
better, at whatever it is that 

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you're practicing. 
And if you get better at that 

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depending on, we don't know what
kind of Rain that this 

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individual is running on as well
either, you know, but I think as

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you run more, you get better at 
running. 

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And so if you needed a little 
bit of stability, initially, 

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just because of, however, your 
mechanics may have been and 

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maybe you transitioned out of 
it. 

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Maybe you shouldn't have been in
the first place, but like, I'm 

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not here to make that decision 
over some over an individual. 

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I haven't met, you know, I don't
know, but I think that that is a

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in that a lot of people go 
through. 

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And if a shoe works for you, 
then ride with it. 

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Yeah. 
And I you took the words that I 

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was going to say I was going to 
say running is something that we

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take for granted. 
It's something that we can just 

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do not everybody takes for 
granted because not everyone has

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the capacity to run but running 
is almost taken for granted. 

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A lot of times where I do see 
it. 

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Like you said, David as a skill 
and we know there's 

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documentation of changes in 
biomechanics, over the years of 

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running like with years 
experience, things like your 

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Cadence change. 
Like, not because you've worked 

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on it, but just because, as you 
practice the skill, like, 

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running, cadence tends to 
increase. 

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As you get more experience 
running at the same Pace has and

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so, there are changes that 
happen with our body. 

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And I think about the the list 
that he, that this person gave 

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so they said, ran more some more
practice. 

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So they were probably getting 
more efficient in their skill of

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running, lost weight and they 
got faster. 

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So all of those things when I 
think of running and I think of 

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matching Footwear to running 
When you run, you have to 

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control whatever forces are 
going into the ground and have 

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to use them to propel forward. 
And as you run faster, there is 

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a shorter ground, contact time. 
If you've lost weight, there is 

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less force that you need to 
control and if you become more 

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efficient, you are not wasting 
energy controlling Motion One 

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Way or Another. 
So I think, in terms of this 

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progression, you're decreasing 
all of the demands that are put 

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on the shoe quote-unquote. 
Just on the shoe itself as 

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you're running. 
If you're putting less Force 

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through it for a shorter amount 
of time and you're doing it more

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efficiently within yourself. 
So, I think that does make for a

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natural progression towards not 
necessarily just going to just 

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neutral shoes, but being able to
just handle lots of kinds of 

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shoes. 
I know that like anecdotally for

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myself, I used to not be able to
run and some stability shoes 

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because my body just couldn't 
handle the change. 

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Whereas now I go and I couldn't 
run in low Drop shoes either. 

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I remember when I first started 
testing, I could barely run in 

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any Skechers for drop shoes for 
mm, drop shoes because I would 

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get irritated. 
Ation in my achilles in my post 

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tip, and my plantar fascia. 
And so I had to really 

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marginalize my time in those 
shoes. 

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Now, I can just do whatever 
because my body has adapted. 

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So, I think that's a, that's 
just a whole other piece. 

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It might not just be that you 
went to a neutral, shoot, you 

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just have more versatility in 
what's available to you as a 

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runner, because you have more 
capacity inside yourself. 

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Matt, go ahead. 
I would totally agree in Simon. 

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Barr told me I had this exact 
same discussion going to shoes 

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that you start running with are 
probably Not going to be the 

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same ones that you continue to 
advance with because as you 

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become bike, like Nathan 
mentioned, David. 

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As you mentioned, as you get 
more experience you if you often

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improve your likes again you're 
running faster, you had you lost

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some weight. 
So there's less, you know, less 

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think less you're carrying 
right. 

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And then you also running for 
other similar experience. 

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So you're going to be able to 
tolerate very different things 

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than when you first started. 
So I'll repeat were asked as 

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hey, how do we categorize 
Footwear? 

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And maybe we shouldn't be 
categorizing Things, based on, 

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you know, stability level, which
is what was done? 

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Previously thinking maybe a 
little more cushioning when 

228
00:11:02,100 --> 00:11:05,700
you're on your Runner might not 
be a bad thing and then as you 

229
00:11:05,700 --> 00:11:08,700
get better and you know the 
sport and your body knows it, 

230
00:11:08,700 --> 00:11:12,000
you might be able to handle 
lighter, neutral faster shoes. 

231
00:11:12,000 --> 00:11:15,700
But it's also why I really 
discourage new Runners from 

232
00:11:15,700 --> 00:11:18,300
trying, the carbon plated of the
super foam shoes because they're

233
00:11:18,300 --> 00:11:20,100
so aggressive. 
Your body's not going to know 

234
00:11:20,100 --> 00:11:22,900
what to do with them. 
Whereas when you start you just 

235
00:11:22,900 --> 00:11:25,500
need a space. 
Probably a simple cushion shoe 

236
00:11:25,700 --> 00:11:27,200
for maybe something stable 
neutral. 

237
00:11:27,200 --> 00:11:30,600
That's my bias. 
But as you learn, you're going 

238
00:11:30,600 --> 00:11:32,400
to be able, you're going to as 
you could do to running it by 

239
00:11:32,400 --> 00:11:34,200
experience, you also can learn 
what you like and what you can 

240
00:11:34,200 --> 00:11:35,700
handle. 
So I think this is a natural 

241
00:11:35,700 --> 00:11:38,300
progression. 
Maybe not in the way this person

242
00:11:38,300 --> 00:11:41,600
was asking but it definitely 
sounds very natural to me. 

243
00:11:42,300 --> 00:11:44,800
Yeah, and just to piggyback off 
of that the more and more you 

244
00:11:44,800 --> 00:11:48,200
practice the activity. 
In this case, running the sport 

245
00:11:48,200 --> 00:11:51,500
of running, like you get more 
and more familiar with your own 

246
00:11:51,500 --> 00:11:54,100
body, right? 
Like you get, you know what your

247
00:11:54,100 --> 00:11:58,700
tolerance load is, you know what
your body responds to and you 

248
00:11:58,700 --> 00:12:02,300
know, You start to learn like 
what you can and can't do and so

249
00:12:02,300 --> 00:12:04,500
like we got ourselves in 
situations like even as 

250
00:12:04,500 --> 00:12:07,700
experienced Runners like going 
on the track, let's say it's 

251
00:12:07,700 --> 00:12:10,300
like okay I like let's put a 
track spike on, you know. 

252
00:12:10,300 --> 00:12:13,200
And it's like okay we gotta 
break into these things, we 

253
00:12:13,200 --> 00:12:15,200
gotta practice it. 
We got to work on it, you know. 

254
00:12:15,200 --> 00:12:18,900
Like this isn't something that 
we just put on and that we can 

255
00:12:18,900 --> 00:12:21,700
just go and do it and it's like 
I've run thousands of miles, 

256
00:12:21,700 --> 00:12:23,500
right? 
Like it's it should seem like 

257
00:12:23,500 --> 00:12:24,700
something that's simple and 
easy. 

258
00:12:24,700 --> 00:12:27,600
But every year every season, 
it's something you got to break 

259
00:12:27,600 --> 00:12:31,000
into, you got to work into And 
that's obviously the extreme 

260
00:12:31,000 --> 00:12:32,300
right. 
We're talking about like 

261
00:12:32,300 --> 00:12:36,200
positive drops and or neutral 
zero drop whatever on a track 

262
00:12:36,200 --> 00:12:39,900
spike, you don't really keep 
track of that on spikes, but 

263
00:12:39,900 --> 00:12:43,100
it's a much more aggressive 
geometry and it's in some ways, 

264
00:12:43,100 --> 00:12:46,300
a similar transition from going 
from nothing at all into 

265
00:12:46,300 --> 00:12:50,200
running, right? 
And so that's when you like you 

266
00:12:50,200 --> 00:12:52,500
start to get us, get more 
familiar with your own body, 

267
00:12:52,500 --> 00:12:55,200
your own biomechanics, and what 
you can and can't handle. 

268
00:12:55,700 --> 00:12:58,600
And so I think that's just a 
natural progression in and of 

269
00:12:58,600 --> 00:13:01,200
itself. 
If I think, I just want to wrap 

270
00:13:01,200 --> 00:13:03,900
this question up by just 
reiterating something that was 

271
00:13:03,900 --> 00:13:06,300
said, but I think, what could 
you have been heard from us is 

272
00:13:07,000 --> 00:13:10,200
yes, it's a natural progression 
to move, potentially to move 

273
00:13:10,200 --> 00:13:13,100
towards a neutral shoe and 
running in a neutral, shoe, is 

274
00:13:13,100 --> 00:13:14,800
better than running in a 
stability shoe. 

275
00:13:14,800 --> 00:13:18,900
And that last part we are not 
saying it's it is not 

276
00:13:18,900 --> 00:13:22,400
necessarily a better nor worse 
to transition to, or from, and 

277
00:13:22,400 --> 00:13:24,600
we don't recommend necessarily 
doing that. 

278
00:13:24,600 --> 00:13:27,500
But it, it's from a logical 
perspective. 

279
00:13:27,500 --> 00:13:30,400
We can definitely see how this 
And for a lot of Runners we have

280
00:13:30,400 --> 00:13:32,700
seen it happen. 
And we've experienced that we're

281
00:13:32,700 --> 00:13:35,200
kind of that the quiver of shoes
that are available to us 

282
00:13:35,200 --> 00:13:38,400
increases as we run more. 
That's not bad to transition. 

283
00:13:38,400 --> 00:13:40,900
We I also see runners go from a 
neutral shoe to a stability 

284
00:13:40,900 --> 00:13:42,600
shoe, and they tries to be able 
to shoot for the first time 

285
00:13:42,600 --> 00:13:46,800
like, wow, I feel so much better
running now, so that can be the 

286
00:13:46,800 --> 00:13:50,000
other way of the progression is 
you just have been fighting for 

287
00:13:50,000 --> 00:13:52,600
one philosophy of running. 
Like oh I started as a 

288
00:13:52,608 --> 00:13:54,700
minimalist Runner because I 
thought it was better and then 

289
00:13:54,700 --> 00:13:56,900
you learn that you do really 
well in a stability shoe. 

290
00:13:57,100 --> 00:13:59,100
So we're not saying that one is 
better than the other. 

291
00:13:59,200 --> 00:14:01,800
But yes, it could be a natural 
progression for your body to 

292
00:14:01,800 --> 00:14:04,500
build up tolerance to not need 
as much structure as you may 

293
00:14:04,500 --> 00:14:07,300
have used to have. 
So, here's a, we're going to 

294
00:14:07,300 --> 00:14:10,400
move on to question 2. 
This one is from what was Ark 

295
00:14:11,200 --> 00:14:14,200
and they are asking what are the
best shoes for the trail? 

296
00:14:14,200 --> 00:14:17,500
If possible for shifting 
workload off the Cavs? 

297
00:14:17,800 --> 00:14:20,800
I know that the stock answer 
would be higher drop shoes, but 

298
00:14:20,800 --> 00:14:24,200
they're wondering if rockers 
plates and foam that have been 

299
00:14:24,200 --> 00:14:27,500
introduced in recent years, has 
changed the equation. 

300
00:14:27,700 --> 00:14:30,800
So David do you want to start? 
This one, be sure. 

301
00:14:30,800 --> 00:14:32,900
I mean, there's a couple things 
you could look at when you break

302
00:14:32,900 --> 00:14:37,700
this question down, it starts 
off with like unloading the 

303
00:14:37,700 --> 00:14:39,500
calves, right? 
Like, okay, so how do we unload 

304
00:14:39,500 --> 00:14:41,400
the Cavs? 
There's a couple ways you can do

305
00:14:41,400 --> 00:14:46,800
that and they don't so much of 
its independent like where it's 

306
00:14:46,800 --> 00:14:49,800
individuals own biomechanics and
how they interact with the shoe.

307
00:14:49,800 --> 00:14:53,700
But when I think of trails I'm 
also thinking of terrain how or 

308
00:14:53,700 --> 00:14:57,300
navigating them here. 
We have a lot of steep trails 

309
00:14:57,600 --> 00:15:00,000
and I think of a lot of vertical
gain And drop and things like 

310
00:15:00,000 --> 00:15:01,400
that, and you're going to be 
using those calves a lot, 

311
00:15:01,400 --> 00:15:06,500
anyways, but or situations where
you might have to power hike or 

312
00:15:06,500 --> 00:15:09,300
things like that etcetera. 
But usually you take a look at 

313
00:15:09,300 --> 00:15:11,000
some of these new phones that 
are coming out. 

314
00:15:11,000 --> 00:15:13,300
They can kind of help with some 
of that Force attenuation. 

315
00:15:13,300 --> 00:15:14,800
Give you a little bit more 
rebound. 

316
00:15:15,000 --> 00:15:18,200
I think of, potentially a more 
rocker design, a little bit 

317
00:15:18,200 --> 00:15:20,000
sharper toast. 
Bring up front, take some load 

318
00:15:20,000 --> 00:15:22,300
off the Cavs shift it a little 
bit higher up the chain, 

319
00:15:25,200 --> 00:15:27,000
something little bit stiffer 
just in general. 

320
00:15:27,000 --> 00:15:29,000
So usually, this is something 
that is plated. 

321
00:15:29,200 --> 00:15:32,900
Rochard into spring, you know, 
the first one that comes to mind

322
00:15:32,900 --> 00:15:35,300
for me would be like something 
like a sock in the Endorphin 

323
00:15:35,300 --> 00:15:37,700
Edge. 
Something along those lines, you

324
00:15:37,700 --> 00:15:42,400
know, obviously that may or may 
not work for the individual but 

325
00:15:44,500 --> 00:15:47,500
basic philosophies, I look at 
something that's a little less, 

326
00:15:48,000 --> 00:15:51,100
let's say flexible flat geometry
something you're going to have 

327
00:15:51,100 --> 00:15:53,900
to really love her from off of 
the great toe. 

328
00:15:53,900 --> 00:15:55,800
The planner flexors. 
Make sure you have all that 

329
00:15:55,800 --> 00:15:58,600
range of motion. 
You're able to push off, I'm 

330
00:15:58,600 --> 00:16:01,300
Stacy. 
Clever from and I realize a lot 

331
00:16:01,300 --> 00:16:02,400
of people don't know what I 
mean. 

332
00:16:02,400 --> 00:16:08,700
When I'm saying that, but the 
the less you have to physically 

333
00:16:08,700 --> 00:16:12,300
push off of, you know, that 
four-foot the less you're in 

334
00:16:12,300 --> 00:16:14,500
theory, going to be using those 
calves. 

335
00:16:15,800 --> 00:16:18,300
It's hard though with Trail 
situation specifically though 

336
00:16:18,300 --> 00:16:20,000
because they are so variable, 
right? 

337
00:16:20,000 --> 00:16:23,500
Like regardless of the shoe I 
find myself using my calves 

338
00:16:23,500 --> 00:16:27,500
quite a bit and so and that's 
also biased we have a lot of 

339
00:16:27,500 --> 00:16:31,500
front Country Trails that A 
couple thousand feet in 56 

340
00:16:31,500 --> 00:16:37,800
miles, you know, like that's we 
have a lot of steep Trails but I

341
00:16:37,800 --> 00:16:40,500
mean, just the basic principles 
still apply from what I said 

342
00:16:40,500 --> 00:16:44,700
before, I think the base of a 
lot of that came from a study 

343
00:16:44,700 --> 00:16:48,100
that was done. 
I think, in 2015 2016 by SIA 

344
00:16:48,100 --> 00:16:52,700
Bond, I hope I showed up on. 
I'm so sorry if I'm butchering 

345
00:16:52,700 --> 00:16:56,500
your name but what they did is 
they didn't use shoes that were 

346
00:16:56,500 --> 00:16:59,800
on the market, they created 
shoes and what They did is they 

347
00:16:59,800 --> 00:17:02,700
had the same longitudinal, 
bending bending stiffness? 

348
00:17:02,800 --> 00:17:05,099
And then they would give it and 
then they would give it 

349
00:17:05,099 --> 00:17:08,300
different rockers at different 
points, along the base of the 

350
00:17:08,300 --> 00:17:10,000
shoe. 
And so, and the give it 

351
00:17:10,000 --> 00:17:12,500
different angles and then again 
different stiffnesses. 

352
00:17:12,800 --> 00:17:15,200
And what they found was that 
shoes with a certain amount of 

353
00:17:15,208 --> 00:17:17,900
stiffness where you can't bend 
it a lot with a rocker that 

354
00:17:17,900 --> 00:17:21,000
starts at a certain point and 
has a certain angle, decreases 

355
00:17:21,000 --> 00:17:23,599
the amount of load on the calf, 
that's because it's taking over 

356
00:17:23,599 --> 00:17:25,200
for the what we call the 
forefoot rocker. 

357
00:17:25,500 --> 00:17:27,500
And so, that's what you can look
for in a shoe. 

358
00:17:27,500 --> 00:17:31,300
And so you said endorphin Edge. 
One another series of shoes in 

359
00:17:31,300 --> 00:17:33,600
my head was the North Face of 
active series. 

360
00:17:33,600 --> 00:17:35,800
I know that they have a stiffer 
plate design going through, 

361
00:17:35,800 --> 00:17:41,500
there's and I've ran in the, I 
would say the tecton edge X from

362
00:17:41,500 --> 00:17:44,700
from Hoka as well. 
But it is a little bit flexible 

363
00:17:44,700 --> 00:17:46,600
which I love. 
But so I don't know if that one 

364
00:17:46,600 --> 00:17:50,300
would offload, the calf as much.
But yes, I think that in terms 

365
00:17:50,300 --> 00:17:53,200
of their original question, are 
there more things in the 

366
00:17:53,200 --> 00:17:55,300
equation now than just High 
drop? 

367
00:17:55,600 --> 00:17:59,000
I think there's definitely. 
Yes, you know, and I think that 

368
00:17:59,100 --> 00:18:03,800
Rocker and how stiff it is, is 
the main factor, but in trail 

369
00:18:03,800 --> 00:18:05,400
situations, it depends on the 
type of tray. 

370
00:18:05,400 --> 00:18:11,100
Like you said, David, and it's 
one of those where, like, if you

371
00:18:11,100 --> 00:18:13,400
are running uphill, you're gonna
use your calves all the time. 

372
00:18:13,400 --> 00:18:16,200
Anyway, actually, just to keep 
this in mind. 

373
00:18:16,200 --> 00:18:19,800
Don't find a shoe that gets rid 
of your calf demand, because 

374
00:18:19,800 --> 00:18:22,200
that's not going to happen. 
The calf does the most of any 

375
00:18:22,200 --> 00:18:24,800
muscle in our body for running, 
so you got to have strong 

376
00:18:24,800 --> 00:18:26,900
calves, regardless, and I know 
that's not what this person is 

377
00:18:26,900 --> 00:18:28,500
saying that they don't want to 
use their calves. 

378
00:18:29,400 --> 00:18:32,000
But just know that calves are 
super important. 

379
00:18:32,100 --> 00:18:35,800
And yeah that's kind of all I 
wanted to admit. 

380
00:18:35,800 --> 00:18:37,200
I want to hear it kind of from 
you. 

381
00:18:37,200 --> 00:18:40,100
Some recommendations that you 
have any other considerations 

382
00:18:40,300 --> 00:18:43,000
that we haven't mentioned in 
other specific shoes. 

383
00:18:43,600 --> 00:18:45,500
Yeah. 
So to jump back and kind of 

384
00:18:45,500 --> 00:18:48,200
bringing things together agree 
with both of you. 

385
00:18:48,200 --> 00:18:51,200
I think it as always, the answer
is depends a lot of these new 

386
00:18:51,200 --> 00:18:55,300
factors. 
If utilized correctly, can be 

387
00:18:55,300 --> 00:18:58,600
beneficial, I think for trail, 
you get into when you talk 

388
00:18:58,600 --> 00:18:59,400
about. 
Foams. 

389
00:18:59,400 --> 00:19:02,600
You get into a little bit of 
challenge because softer shoes 

390
00:19:02,800 --> 00:19:05,300
plus softer surface. 
You're going to actually get 

391
00:19:05,300 --> 00:19:07,400
more calf work because you're 
gonna have to work on 

392
00:19:07,400 --> 00:19:09,000
stabilizing. 
So instead of just being a 

393
00:19:09,008 --> 00:19:11,900
propulsive muscle all of a 
sudden the Cavs get engaged 

394
00:19:11,900 --> 00:19:14,700
because they're also postural 
muscles for standing and in some

395
00:19:14,700 --> 00:19:17,400
degree for any kind of 
locomotion, now you can ask them

396
00:19:17,400 --> 00:19:19,500
to do more. 
So softer shoes, I would be 

397
00:19:19,500 --> 00:19:21,400
careful what they're gonna do. 
The opposite. 

398
00:19:21,600 --> 00:19:24,500
The same thing with plates. 
If the plate lines up with your 

399
00:19:24,500 --> 00:19:27,200
first metatarsal, which you're 
not going to know how to do 

400
00:19:27,200 --> 00:19:28,900
that, it's just kind of. 
Does it roll noise it? 

401
00:19:29,100 --> 00:19:32,600
Good is roll nicely. 
If it does that then yes and 

402
00:19:32,600 --> 00:19:34,600
there you got this. 
Nice for foot rocker, that is 

403
00:19:34,600 --> 00:19:37,800
going to be really good if the 
plate does not and that rocker 

404
00:19:37,800 --> 00:19:41,300
does not line up with your foot.
You are going to increase the 

405
00:19:41,300 --> 00:19:44,000
demand on your cap because 
you're trying to push off as an 

406
00:19:44,000 --> 00:19:46,500
overly stiff surface. 
So the plate that needs to be 

407
00:19:46,500 --> 00:19:49,300
curved and The forefoot Rocker 
needs to line up with your 

408
00:19:49,300 --> 00:19:53,200
mechanics a shoe. 
And obviously, the high drop 

409
00:19:53,200 --> 00:19:58,000
typically will reduce some calf 
activity. 

410
00:19:58,000 --> 00:20:00,400
I think the better way that we 
Need to think about this as it 

411
00:20:00,400 --> 00:20:03,300
reduces the range of motion 
required at the Caps. 

412
00:20:03,300 --> 00:20:07,300
You don't have to go as low. 
So in some people that'll reduce

413
00:20:07,300 --> 00:20:09,600
the look right, because if you 
aren't at that and range of 

414
00:20:09,600 --> 00:20:12,400
motion, you like there's not as 
much stress on the tendon or the

415
00:20:12,400 --> 00:20:14,200
cab. 
You stay in a little bit more, 

416
00:20:14,200 --> 00:20:16,700
mid-range your muscles work, 
much better in the middle that 

417
00:20:16,700 --> 00:20:20,200
either the extremes. 
He said, be careful, you're not 

418
00:20:20,200 --> 00:20:22,800
immune because you're still if 
you work in that very short 

419
00:20:22,800 --> 00:20:24,200
range, you can still have some 
issues. 

420
00:20:24,200 --> 00:20:28,600
So, again, yes, you can do it 
with some of the new things and 

421
00:20:28,600 --> 00:20:33,900
I think, Hi, drop a good for 
foot rocker and a plate that 

422
00:20:33,900 --> 00:20:38,000
support not supports but works 
and keeps all those things 

423
00:20:38,000 --> 00:20:40,400
working together. 
Well is what would be really 

424
00:20:40,400 --> 00:20:41,500
good in the shoe that comes to 
mind? 

425
00:20:41,500 --> 00:20:44,200
Is the craft Ultra carbon? 
Am I saying that right? 

426
00:20:45,700 --> 00:20:47,000
What p.m. 
Altra carbon? 

427
00:20:47,000 --> 00:20:50,100
Yeah, the ctm ultra or to the 
carbon is I'm actually one that 

428
00:20:50,100 --> 00:20:51,700
impressed. 
I was able to Rattle that off 

429
00:20:51,700 --> 00:20:52,600
the top. 
Yeah. 

430
00:20:55,300 --> 00:20:57,300
That's the shoe. 
That came to mind immediately. 

431
00:20:57,300 --> 00:20:59,500
Yeah it's a little pricey but 
it's got Everything that was 

432
00:20:59,500 --> 00:21:03,600
mentioned where it has a higher 
drop its inherently stable 

433
00:21:03,600 --> 00:21:08,000
because it's so stiff from that 
plate that curves really nicely.

434
00:21:08,000 --> 00:21:11,100
It's got a really lengthen Eva 
transition, isn't it? 

435
00:21:12,000 --> 00:21:14,900
That's why I like it in terms of
being a little bit more stable 

436
00:21:14,900 --> 00:21:18,400
because it's not soft, right? 
So yeah, you know, in terms of 

437
00:21:18,400 --> 00:21:22,000
reducing workload in the way 
that's being asked, that is kind

438
00:21:22,000 --> 00:21:25,800
of what came to my mind. 
That's a good one to a Dye. 

439
00:21:25,900 --> 00:21:29,900
That one I haven't thought about
in a while The other apps that 

440
00:21:29,900 --> 00:21:32,500
is the update. 
Yeah, yeah it would be fun to 

441
00:21:32,500 --> 00:21:36,300
test it. 
I think something interesting to

442
00:21:36,300 --> 00:21:38,500
think about to as you talked 
about the softness of Foams. 

443
00:21:38,500 --> 00:21:41,300
We've talked about drop and we 
talk about this all the time and

444
00:21:41,300 --> 00:21:44,400
we just had a post on high and 
low Drop even on our media 

445
00:21:44,400 --> 00:21:48,100
channels and what that does for 
different workload but drop is 

446
00:21:48,100 --> 00:21:51,100
measured statically, it's not 
measured dynamically. 

447
00:21:51,100 --> 00:21:55,200
So that basically that means 
there's the drop that you read 

448
00:21:55,200 --> 00:21:58,200
from our reviews of the drop 
that you read on websites is all

449
00:21:58,200 --> 00:21:59,700
based on. 
Measurements that are done 

450
00:21:59,700 --> 00:22:02,900
without any weight through the 
shoe when you start running that

451
00:22:02,900 --> 00:22:05,400
changes, what the actual drop of
the shoes. 

452
00:22:05,400 --> 00:22:09,800
If you have a really soft and 
compliant heal, your your drop 

453
00:22:09,800 --> 00:22:12,600
is really lower than what it's 
listed because you're just 

454
00:22:12,600 --> 00:22:17,300
compressing into that foam. 
So, in that way, how soft your 

455
00:22:17,300 --> 00:22:22,300
heel foam is and how that 
interacts with the rest of the 

456
00:22:22,300 --> 00:22:25,400
shoe can really have an impact 
on the, the loading through the 

457
00:22:25,408 --> 00:22:26,600
calf. 
Because Matt was talking about 

458
00:22:26,600 --> 00:22:30,700
how higher drops bring your Go 
through less range of motion. 

459
00:22:31,000 --> 00:22:32,800
That's only true. 
If it doesn't compress all the 

460
00:22:32,800 --> 00:22:35,800
way down to like a - drop shoe 
which can happen. 

461
00:22:35,800 --> 00:22:39,500
So I think that's just the other
consideration to put in there, 

462
00:22:39,500 --> 00:22:42,200
but I like that. 
So, the shoes that we had listed

463
00:22:42,300 --> 00:22:46,200
David, you had said, what was 
the other Northern Edge? 

464
00:22:46,500 --> 00:22:50,400
We got the effective series, 
Matt mentions, this ctm Ultra 

465
00:22:50,400 --> 00:22:53,200
Carbon 2. 
So there's some good shoes in 

466
00:22:53,200 --> 00:22:55,400
there for you in that room to 
try out. 

467
00:22:55,700 --> 00:22:57,700
I really want to try that new 
Ed. 

468
00:22:57,700 --> 00:22:58,900
I know we just talked about, it 
depends. 

469
00:22:59,000 --> 00:23:00,900
But that new special phone make 
it more. 

470
00:23:00,900 --> 00:23:02,800
It's called shoe from North 
Face. 

471
00:23:02,800 --> 00:23:05,900
They had their like first true 
like plated Trail racer. 

472
00:23:06,200 --> 00:23:08,300
I mean they had the other one 
but now this one actually has a 

473
00:23:08,308 --> 00:23:11,100
new foam and I'm really I can't 
remember his call but I really 

474
00:23:11,100 --> 00:23:13,500
wanna try that. 
I don't even know what you're 

475
00:23:13,500 --> 00:23:15,600
talking about. 
That's called go look it up, 

476
00:23:15,600 --> 00:23:17,500
hold on. 
Yeah, I know you'll find it. 

477
00:23:18,100 --> 00:23:21,200
All right, so here's here's the 
next question. 

478
00:23:21,700 --> 00:23:25,700
Our third question is from Laura
McKean and they're asking what 

479
00:23:25,700 --> 00:23:29,700
are the best shoes if you're a 
supinator, and Been off and 

480
00:23:29,700 --> 00:23:34,100
achilles tendonitis injury. 
So I'm going to kind of Kick 

481
00:23:34,100 --> 00:23:36,400
this one off and then I'll let 
Matt kind of talked about it. 

482
00:23:36,400 --> 00:23:39,300
Mr. Achilles so it's just with 
what you're doing through 

483
00:23:39,300 --> 00:23:43,300
dissertation but my the first 
thing that I read in this 

484
00:23:43,300 --> 00:23:46,700
question are a couple things 
like links that are being made, 

485
00:23:46,700 --> 00:23:48,400
that we don't know if they 
exist. 

486
00:23:48,600 --> 00:23:53,000
So the question includes that, 
you're a supinator and you're 

487
00:23:53,000 --> 00:23:56,400
coming off an Achilles injury 
and so the there's kind of this 

488
00:23:56,400 --> 00:23:58,800
assumption that those two things
could be. 

489
00:23:59,000 --> 00:24:01,500
Linked together. 
There's also an assumption that 

490
00:24:01,800 --> 00:24:05,300
a type of shoe is better for 
someone with supination that you

491
00:24:05,300 --> 00:24:08,000
can match that together. 
There's the assumption that they

492
00:24:08,000 --> 00:24:11,400
are supinating and we don't 
Laurie, don't know you. 

493
00:24:11,600 --> 00:24:14,100
So we don't know how, you know, 
that or how you've come to the 

494
00:24:14,100 --> 00:24:16,100
soup in English. 
But there's a lot in there about

495
00:24:16,100 --> 00:24:19,500
Connections being made between 
supination Achilles injury, 

496
00:24:19,500 --> 00:24:23,700
supinator and shoe Choice, 
Achilles injury, and shoot and 

497
00:24:23,700 --> 00:24:26,500
shoot choice. 
There's a lot of connections 

498
00:24:26,500 --> 00:24:30,000
that we could talk about. 
And I think it's just worth 

499
00:24:30,000 --> 00:24:33,200
knowing that are considering 
that we don't have perfect 

500
00:24:33,200 --> 00:24:36,900
answers for all of those links. 
Those aren't those aren't Givens

501
00:24:38,000 --> 00:24:41,000
for the most part, but that's 
what I wanted to bring some 

502
00:24:41,200 --> 00:24:43,400
Nuance to the question. 
But Matt, why don't you take it 

503
00:24:43,400 --> 00:24:45,800
away from there? 
Yeah, so obviously, the answer 

504
00:24:45,800 --> 00:24:48,400
depends. 
So if you are someone who truly 

505
00:24:48,400 --> 00:24:51,800
supinate sits, not surprising 
given some of the early 

506
00:24:52,100 --> 00:24:54,200
suggestion, you know, everybody 
talked about, oh, you know, 

507
00:24:54,200 --> 00:24:58,100
pronation May excessive 
uncontrolled pronation is the 

508
00:24:58,100 --> 00:25:01,300
right term because prone Nation 
and supination are normal by 

509
00:25:01,300 --> 00:25:06,900
mechanical motions, excessive or
uncontrolled motion, or you 

510
00:25:06,900 --> 00:25:09,600
having extra and then you over 
training beyond, what your 

511
00:25:09,600 --> 00:25:13,600
body's capacity to deal with 
that force is potentially can 

512
00:25:13,600 --> 00:25:17,200
lead to some some issues, right?
Because both excessive Motion in

513
00:25:17,200 --> 00:25:19,700
those planes and those 
supination pronation or try. 

514
00:25:19,700 --> 00:25:21,700
Planner motions. 
Mean there's a couple different 

515
00:25:21,700 --> 00:25:23,300
movements happening at the same 
time. 

516
00:25:23,700 --> 00:25:27,300
Either one excessively, if 
you're, if you are over training

517
00:25:27,300 --> 00:25:30,100
or training beyond what your 
body can recover, Her from you, 

518
00:25:30,100 --> 00:25:33,400
do that rotation of, the tendon 
that happens from either one of 

519
00:25:33,400 --> 00:25:36,600
those as you shift can cause 
some irritation. 

520
00:25:36,600 --> 00:25:39,300
However you need to figure out 
if correcting that actually 

521
00:25:39,300 --> 00:25:40,300
changes. 
What? 

522
00:25:40,300 --> 00:25:44,400
You feel one of the common 
misconceptions is oh I see this 

523
00:25:44,400 --> 00:25:45,800
movement. 
This is my problem. 

524
00:25:45,800 --> 00:25:48,300
I need to change it. 
If you don't make that 

525
00:25:48,300 --> 00:25:51,200
assumption, don't assume that 
because you supinate or pronate,

526
00:25:51,200 --> 00:25:55,200
that that is the cause of your 
Achilles tendon or any issue you

527
00:25:55,200 --> 00:25:58,500
need to find out and check. 
So there are I'm going to give 

528
00:25:58,500 --> 00:26:01,900
you Some answers of what might 
help with supination. 

529
00:26:01,900 --> 00:26:05,800
It's going to be very general 
but don't make that assumption 

530
00:26:05,800 --> 00:26:08,200
because a lot of people go oh 
they pick what they think is the

531
00:26:08,200 --> 00:26:10,500
low-hanging fruit in the problem
is that's not related to the 

532
00:26:10,500 --> 00:26:14,200
tree or the bigger issue. 
So like to reiterate here 

533
00:26:14,200 --> 00:26:16,400
earlier. 
Yeah and just to reiterate the 

534
00:26:16,400 --> 00:26:19,200
person asking this question may 
have done a ton of work on the 

535
00:26:19,200 --> 00:26:20,700
front end. 
Yeah we're asking this question 

536
00:26:20,700 --> 00:26:23,100
so we're not saying this to you.
Laura this is. 

537
00:26:23,200 --> 00:26:25,400
Yeah. 
This is to like just in general 

538
00:26:25,400 --> 00:26:28,000
if you're approaching something 
like this, these are just 

539
00:26:28,000 --> 00:26:30,000
considerations you should. 
I just don't want to feel like, 

540
00:26:30,000 --> 00:26:32,400
we're, you know, know when it 
turns out that Laura. 

541
00:26:32,400 --> 00:26:34,000
Yeah. 
No, Laura, sorry. 

542
00:26:34,000 --> 00:26:38,000
Laura, nothing per scarce and 
just get this a lot odd. 

543
00:26:38,000 --> 00:26:41,800
So to address that, if you are, 
if supination in, you're looking

544
00:26:41,800 --> 00:26:45,400
to give yourself a little bit 
more control over that motion to

545
00:26:45,400 --> 00:26:48,100
have a shoe that helps you with 
that, you're going to want to 

546
00:26:48,100 --> 00:26:52,000
look for something that has side
walls on the lateral side. 

547
00:26:52,000 --> 00:26:54,400
So it really good example. 
This is not what I would 

548
00:26:54,400 --> 00:26:59,300
probably suggest suggest but 
something that has like a Bump 

549
00:26:59,300 --> 00:27:00,900
on the midsole. 
It comes up a little louder lie.

550
00:27:00,900 --> 00:27:02,900
It's a sidewall. 
So that's going to help create a

551
00:27:02,900 --> 00:27:04,800
little resistance there. 
What? 

552
00:27:05,900 --> 00:27:08,500
That's not right. 
That's the lateral side, my bad,

553
00:27:08,500 --> 00:27:09,700
my camera guys. 
That's okay. 

554
00:27:10,000 --> 00:27:12,400
Yeah, Rebellion flash that 
holding up high. 

555
00:27:12,600 --> 00:27:14,400
Forget that people are also 
listening to, so she'll probably

556
00:27:14,400 --> 00:27:16,200
talk through what I'm actually 
pointing at. 

557
00:27:16,500 --> 00:27:18,600
Nathan sitting over there 
rolling, his eyes going to have 

558
00:27:18,600 --> 00:27:21,300
been doing this for how many 
years and he's forgotten that on

559
00:27:21,300 --> 00:27:23,600
a side wall. 
In the lateral side can be very 

560
00:27:23,600 --> 00:27:25,100
very helpful. 
So therefore people that are 

561
00:27:25,100 --> 00:27:27,800
watching the Rebellion flashes, 
a larger one on the lateral side

562
00:27:27,800 --> 00:27:29,800
which is really helpful. 
The other thing that could be 

563
00:27:29,800 --> 00:27:32,600
really helpful is any kind of 
lateral Soul flare. 

564
00:27:32,600 --> 00:27:35,400
So anything that kind of comes 
out the side, the shoe I have 

565
00:27:35,400 --> 00:27:38,700
your The asking about a training
shoe, but if you're not a shoe 

566
00:27:38,700 --> 00:27:41,000
that's been on the top, my mind 
that has a lot of lateral. 

567
00:27:41,000 --> 00:27:46,100
Soul Flair has been the Asics 
meta, speed Sky+ actually only 

568
00:27:46,100 --> 00:27:50,200
because it's not as firm as a 
lot of Super Shoes and it tends 

569
00:27:50,200 --> 00:27:52,700
to have a lot of motion. 
Not not a lot of motion, has a 

570
00:27:52,700 --> 00:27:54,400
lot of resistance to lateral 
motion. 

571
00:27:54,400 --> 00:27:58,300
I feel that because I get pushed
really heavily medially with 

572
00:27:58,300 --> 00:28:00,100
that shoe another possible 
option. 

573
00:28:00,100 --> 00:28:03,900
So Nathan grab that is the Asics
souperblast and the reason that 

574
00:28:03,900 --> 00:28:06,600
might be a good issue. 
To make sure if that thing is 

575
00:28:06,600 --> 00:28:09,800
lining up with your mechanics 
initially that show actually bug

576
00:28:09,800 --> 00:28:12,800
me a little bit because it was 
so stiff, but it's a good shoe. 

577
00:28:12,800 --> 00:28:15,300
That's got a lot of lot of soul 
flare side to side. 

578
00:28:15,600 --> 00:28:18,500
It's pretty said are at least. 
Yeah, it once. 

579
00:28:18,500 --> 00:28:21,200
And then it's got a decent 
rocker once it breaks in. 

580
00:28:21,200 --> 00:28:25,100
So I think the two things will 
be helpful would be lateral Soul

581
00:28:25,100 --> 00:28:27,500
flare or lateral side wall 
because there's not a lot of 

582
00:28:27,500 --> 00:28:31,100
shoes that have lateral, 
posting, so it's easy to kind of

583
00:28:31,100 --> 00:28:33,600
go in you, if you take a look, 
we've got some stuff on the 

584
00:28:33,600 --> 00:28:36,700
website that, that talks about 
that, but Sue that's stable. 

585
00:28:36,700 --> 00:28:39,800
Neutral is definitely going to 
be something that might interest

586
00:28:39,800 --> 00:28:42,600
you as well as a shoot that has 
a good for foot rocker that 

587
00:28:42,600 --> 00:28:46,800
lines up with your mechanics on 
just to take some pressure 

588
00:28:46,800 --> 00:28:48,400
potentially off the Achilles 
initially. 

589
00:28:48,400 --> 00:28:51,500
But again, as Nathan mentioned 
earlier you don't want to take 

590
00:28:51,500 --> 00:28:54,400
away that load. 
We know from tendon pathologies 

591
00:28:54,600 --> 00:28:58,200
you need to reintroduce that 
load and because you want that 

592
00:28:58,200 --> 00:29:00,900
tendon to adapt and you need to 
be aware even though this is not

593
00:29:00,900 --> 00:29:03,300
what you asked when you start in
this journey. 

594
00:29:03,300 --> 00:29:05,500
If you really want to dress 
this, you got to load it. 

595
00:29:05,600 --> 00:29:08,500
Ali and this is going to take 
consistent loading, 49 plus 

596
00:29:08,500 --> 00:29:10,400
months. 
It's how it take a long, it 

597
00:29:10,400 --> 00:29:12,300
takes, at least that's what 
tendinopathy, I think it was 

598
00:29:12,300 --> 00:29:15,700
tendonitis, but most tendinitis 
or usually tendinopathy stood by

599
00:29:15,700 --> 00:29:18,400
the time you figure it out. 
So that sort of answer your 

600
00:29:18,400 --> 00:29:22,100
question more succinctly lateral
soulflayer, which is where this,

601
00:29:22,100 --> 00:29:25,800
the sole extends out toward the 
outside or lateral side would be

602
00:29:25,800 --> 00:29:28,500
probably helpful for you. 
But please try that out and let 

603
00:29:28,500 --> 00:29:32,500
us know if it actually helps in 
combination with things like 

604
00:29:32,500 --> 00:29:35,300
rocker and drop that are no net 
increase in loading of those 

605
00:29:35,300 --> 00:29:37,300
things. 
But the more important part is 

606
00:29:37,300 --> 00:29:40,100
not the shoe, and we say that 
emotive times. 

607
00:29:40,100 --> 00:29:44,500
But in this situation, the shoe 
is the ancillary, but it's the 

608
00:29:44,500 --> 00:29:46,000
night. 
It's the next logical step. 

609
00:29:46,100 --> 00:29:47,500
Oh, I'm ready to start running 
again. 

610
00:29:47,900 --> 00:29:49,200
Is there something I should do 
in? 

611
00:29:49,400 --> 00:29:53,100
These could be tools for you. 
Our next question comes from 

612
00:29:53,800 --> 00:29:56,700
Amelia bun, which is awesome. 
We just had her on the podcast 

613
00:29:56,700 --> 00:30:00,200
few weeks ago. 
I recommend highly listen to 

614
00:30:00,200 --> 00:30:01,900
that episode. 
I was not part of that 

615
00:30:01,900 --> 00:30:03,900
recording. 
I just loved hearing her 

616
00:30:03,900 --> 00:30:08,800
experience in her story as As 
like an obstacle racer and just 

617
00:30:08,800 --> 00:30:11,500
very obviously extremely 
successful one and she 

618
00:30:11,500 --> 00:30:14,700
participated in to Barclays 
marathons which I think is 

619
00:30:14,700 --> 00:30:19,800
fascinating because that whole 
series of races and kind of what

620
00:30:19,800 --> 00:30:23,600
what he does with his racing now
weird it is just fun to hear 

621
00:30:23,600 --> 00:30:25,200
from somebody who's participated
in it. 

622
00:30:25,200 --> 00:30:29,100
So anyway, you can go back in 
here that her episode with 

623
00:30:29,100 --> 00:30:31,500
Andrea. 
But the question that she's 

624
00:30:31,500 --> 00:30:34,300
asking us is what are your shoe 
recommendations for hallux 

625
00:30:34,300 --> 00:30:35,900
Limitless? 
At Art. 

626
00:30:35,900 --> 00:30:39,800
Howe, cos so first, can somebody
say what? 

627
00:30:39,900 --> 00:30:41,200
Maybe David, you start with 
this. 

628
00:30:41,400 --> 00:30:45,300
Tell us what hallux limit is is 
and then you can start to answer

629
00:30:45,300 --> 00:30:46,500
the question. 
We'll go from there. 

630
00:30:47,300 --> 00:30:49,600
Sure. 
So anatomically speaking, I 

631
00:30:49,600 --> 00:30:50,800
mean, it's kind of in the name, 
right? 

632
00:30:50,800 --> 00:30:53,900
Alex limit is essentially means 
the hallux, the great toe isn't 

633
00:30:53,900 --> 00:30:56,000
moving limits. 
Us is limited. 

634
00:30:56,500 --> 00:30:59,400
And so the movement you're 
having a little bit of stiffness

635
00:30:59,400 --> 00:31:02,800
of the joint line, its ability 
to move usually into extension, 

636
00:31:03,300 --> 00:31:07,100
have it come up and over so that
you you can lever from it. 

637
00:31:07,100 --> 00:31:10,600
It creates a literal lever arm 
that you can get up and over and

638
00:31:10,600 --> 00:31:13,300
move from and creates what we 
call The Windlass mechanism to 

639
00:31:13,308 --> 00:31:15,100
help. 
Create some intrinsic stiffness 

640
00:31:15,500 --> 00:31:18,200
through the lower foot, through 
the, you just the whole lower 

641
00:31:18,200 --> 00:31:22,200
chain there. 
And when that's not working 

642
00:31:22,200 --> 00:31:24,800
appropriately, we're not moving 
to the normal range and it's 

643
00:31:24,800 --> 00:31:26,900
actually kind of funny because I
was going to bring this up with 

644
00:31:26,900 --> 00:31:30,600
the previous question. 
If this was something that was 

645
00:31:30,600 --> 00:31:34,500
asked of me but it wasn't but 
sometimes people will sue Panay 

646
00:31:34,500 --> 00:31:36,100
because of that, they Get over 
it. 

647
00:31:36,100 --> 00:31:38,700
So they will literally rotate 
over the outside of their foot 

648
00:31:38,700 --> 00:31:42,400
if they truly are supinating 
because of a stiffness there or 

649
00:31:42,400 --> 00:31:45,000
an instability elsewhere. 
And I feel like we didn't really

650
00:31:45,000 --> 00:31:48,100
touch on that much, but 
conversation for another time. 

651
00:31:48,500 --> 00:31:49,500
Well, thanks for bringing that 
up. 

652
00:31:49,500 --> 00:31:50,200
Send some big. 
Yeah. 

653
00:31:50,200 --> 00:31:53,500
Right. 
Like cancer shade at me for not 

654
00:31:53,500 --> 00:31:56,100
asking you the question 2. 
Yeah, I know everyone listening.

655
00:31:56,100 --> 00:31:58,300
Why didn't a not asked me my 
thoughts on that question? 

656
00:31:58,300 --> 00:32:01,000
That's that's cool. 
But what I really got biased is 

657
00:32:01,000 --> 00:32:03,500
there was Achilles in it because
like what Master Suite ation. 

658
00:32:03,500 --> 00:32:06,200
So here is our kids doing a PhD 
D and achilles. 

659
00:32:06,200 --> 00:32:10,100
So us ask him at school. 
David's opinion, no longer 

660
00:32:10,100 --> 00:32:14,400
matters, but now, that's 
essentially what I mean. 

661
00:32:14,400 --> 00:32:16,600
So, the meant essentially means 
you can't move through the full 

662
00:32:16,600 --> 00:32:19,500
range of motion through the 
great, so while we're literally 

663
00:32:19,500 --> 00:32:23,900
Levering off of it and so when 
people can't move through the 

664
00:32:23,900 --> 00:32:27,600
full range of motion and start 
doing other things, regardless, 

665
00:32:27,600 --> 00:32:31,800
with that may look like at the 
hip knee or ankle or foot. 

666
00:32:31,900 --> 00:32:34,400
And so, that's essentially what 
it means is just, it's stiff, 

667
00:32:34,400 --> 00:32:37,700
it's not moving to the fore in 
Ocean, that's how the shooting 

668
00:32:37,700 --> 00:32:39,600
is done, right? 
Xero shoes. 

669
00:32:40,000 --> 00:32:44,200
Yes, yeah, yeah. 
Most range of motion possible. 

670
00:32:44,200 --> 00:32:47,000
You know what, it's like to 
think of our comfortable. 

671
00:32:47,000 --> 00:32:51,000
Yeah, man, every time you take a
step, it's like a grade 5 by 

672
00:32:51,000 --> 00:32:52,200
manipulation. 
It's fine. 

673
00:32:52,600 --> 00:32:54,400
Crack crack crack crack, why is 
it cracking? 

674
00:32:54,400 --> 00:32:56,200
I love Italy. 
I wear xero shoes. 

675
00:32:56,200 --> 00:32:59,600
Every day to work me too. 
So I'm not that I was not trying

676
00:32:59,600 --> 00:33:03,900
to, like poopoo on them. 
I really enjoy using them but 0,

677
00:33:03,900 --> 00:33:07,100
I want to try your leather ones 
by The way if anybody from them 

678
00:33:07,100 --> 00:33:08,800
is listening, the leather ones, 
they do look cool. 

679
00:33:08,800 --> 00:33:11,200
When you think you're a stock to
try a pair of zeros. 

680
00:33:11,500 --> 00:33:12,900
Yeah they're Never Gonna Get You
her. 

681
00:33:15,600 --> 00:33:17,200
Oh man, I totally lost my train 
of thought. 

682
00:33:17,200 --> 00:33:19,500
Oh, hallux limited as okay, so 
that's kind of what's Happening 

683
00:33:19,500 --> 00:33:22,700
of stiffness there. 
I think you have to know, is it 

684
00:33:22,700 --> 00:33:25,100
true? 
Least, if irreversibly or is it 

685
00:33:25,100 --> 00:33:28,200
something that you can work on 
from a PT standpoint doing joint

686
00:33:28,200 --> 00:33:30,000
mobilizations and getting 
Mobility back? 

687
00:33:30,100 --> 00:33:32,700
There are some people that I've 
worked with who have fusions 

688
00:33:32,700 --> 00:33:35,200
which means that they put a pin 
through that joint because of 

689
00:33:35,600 --> 00:33:39,400
Advanced arthritis. 
And so, the pain is mitigated by

690
00:33:39,600 --> 00:33:42,800
using. 
Yeah, using a rod to prevent any

691
00:33:42,800 --> 00:33:45,000
joint motion. 
So they have true, hallux 

692
00:33:45,000 --> 00:33:47,600
libidus it will not move because
it is pinned together. 

693
00:33:48,100 --> 00:33:50,800
Some people just have 
Progressive stiffness, due to 

694
00:33:50,900 --> 00:33:53,900
potentially something like 
Osteo, arthritis in that joint. 

695
00:33:53,900 --> 00:33:57,400
So what type of stiffness you 
have and what is leading to your

696
00:33:57,400 --> 00:34:00,900
hallux Limitless matters as well
in terms of you if you should 

697
00:34:00,900 --> 00:34:05,000
try to address it clinically 
versus just using a shoe as a 

698
00:34:05,008 --> 00:34:05,900
band. 
Paid. 

699
00:34:06,200 --> 00:34:09,100
But in there's a plenty of 
situations where using shoes has

700
00:34:09,100 --> 00:34:13,699
bandaids is helpful and even 
Beyond Band-Aids. 

701
00:34:13,699 --> 00:34:17,100
It's might be your only option. 
So when you think of specific 

702
00:34:17,100 --> 00:34:20,600
shoes, Matt what shoes come to 
your mind and what components of

703
00:34:20,600 --> 00:34:24,300
shoes are important, you do, I'm
going to need both of your help 

704
00:34:24,300 --> 00:34:25,500
because I'm having a brain fart 
right now. 

705
00:34:25,500 --> 00:34:27,300
I can tell you the components, 
but I'm trying to think of 

706
00:34:27,300 --> 00:34:29,900
something that exactly matches 
and I'm having a little trouble.

707
00:34:30,199 --> 00:34:33,300
All right, go with it. 
And actually polka is not on 

708
00:34:33,300 --> 00:34:36,199
there because of something. 
I'm bringing In just a second. 

709
00:34:36,199 --> 00:34:38,400
It's been a little different 
recently, David, you're going 

710
00:34:38,400 --> 00:34:41,100
to, yeah. 
It depends how stiff we're 

711
00:34:41,100 --> 00:34:43,400
talking. 
I mean, normally you think of 

712
00:34:43,400 --> 00:34:45,600
something that's a little bit 
rockered as a sharper toe 

713
00:34:45,600 --> 00:34:48,699
spring, you don't have to use 
that range of motion as much. 

714
00:34:48,699 --> 00:34:52,600
However, if you can't get into 
extension in the first place, 

715
00:34:52,600 --> 00:34:55,900
something like an A6. 
Glide ride might be a little 

716
00:34:55,900 --> 00:34:57,900
much. 
It might write push you into 

717
00:34:57,900 --> 00:35:01,000
that range and be uncomfortable 
but I think of something like a 

718
00:35:01,000 --> 00:35:03,500
sock in the endorphins shift I 
think of. 

719
00:35:03,900 --> 00:35:05,300
Yep. 
Just really are we doing this? 

720
00:35:05,400 --> 00:35:07,900
She's a 6 e. 
Vo ride, try new so really 

721
00:35:07,900 --> 00:35:09,600
anything that's got a little bit
of a toast. 

722
00:35:09,600 --> 00:35:11,600
Bring up front. 
That just kind of takes that 

723
00:35:11,600 --> 00:35:14,200
edge off a little bit as far as 
the range of motion that the 

724
00:35:14,200 --> 00:35:17,300
great toe has to move through. 
But there's so many other great 

725
00:35:17,300 --> 00:35:21,100
options as well and like, I 
think of something almost like a

726
00:35:21,100 --> 00:35:24,100
non Cloud monster as well at 
that has a little bit more 

727
00:35:24,100 --> 00:35:26,400
flexibility. 
So you will have to use that but

728
00:35:26,400 --> 00:35:27,900
it's a little bit more 
suspensive. 

729
00:35:27,900 --> 00:35:30,000
It doesn't quite make you use it
as much. 

730
00:35:30,700 --> 00:35:33,300
I'll let you continue, though. 
I know you got to yank. 

731
00:35:33,500 --> 00:35:35,800
The the shift was a great. 
Apple. 

732
00:35:35,800 --> 00:35:37,000
I don't know why I didn't think 
of that. 

733
00:35:37,000 --> 00:35:40,000
Since it's one of my favorite 
shoes, but what you're going to 

734
00:35:40,000 --> 00:35:44,600
be looking for is something that
is a proprietary stiff that has 

735
00:35:44,600 --> 00:35:48,000
a good for foot rocker. 
But hat, you got to be very 

736
00:35:48,000 --> 00:35:49,800
careful with toe Springtime 
spring. 

737
00:35:49,800 --> 00:35:52,200
Refers to how much your toes are
held in extension. 

738
00:35:52,200 --> 00:35:54,700
So you see the upward curve, 
that happens at the front of the

739
00:35:54,700 --> 00:35:58,500
shoe needs to happen. 
Below your toes and not up into 

740
00:35:58,500 --> 00:36:01,000
them. 
So I my greatest example is, I 

741
00:36:01,000 --> 00:36:04,400
really enjoy the A6 meta speed 
Edge plus. 

742
00:36:04,400 --> 00:36:07,900
It was one of my Who's one of my
favorites didn't quite make the 

743
00:36:07,900 --> 00:36:11,400
top, but it was one of my 
favorites for last year and I 

744
00:36:11,400 --> 00:36:13,800
recently messed up. 
One of my toes that hadn't had a

745
00:36:13,808 --> 00:36:16,700
lot of trouble with extension 
and found, I could not wear this

746
00:36:16,700 --> 00:36:19,300
shoe because of the amount of 
it, the extension that my toe, 

747
00:36:19,300 --> 00:36:22,000
had to go into just to sit there
normally, so that's called Toe 

748
00:36:22,000 --> 00:36:24,100
spring. 
The thing underneath there is 

749
00:36:24,100 --> 00:36:25,700
called, it's a 4-foot rocker, 
right? 

750
00:36:25,700 --> 00:36:29,700
So, you want to make sure that 
your toes can rest in neutral in

751
00:36:29,700 --> 00:36:32,400
the shoe, right? 
So not an extension, not 

752
00:36:32,400 --> 00:36:36,800
inflection in the middle and 
then have a A bit meets the toes

753
00:36:36,800 --> 00:36:39,400
but doesn't Jam them upward. 
That is appropriately. 

754
00:36:39,400 --> 00:36:42,300
Stiff in the shoe doesn't change
who can roll off of it. 

755
00:36:42,700 --> 00:36:44,800
So the shift I think is a great 
example. 

756
00:36:44,800 --> 00:36:47,200
I can see both Nathan and David 
looking and they're both 

757
00:36:47,200 --> 00:36:50,200
thinking. 
You just got to be careful with 

758
00:36:50,200 --> 00:36:52,700
that because I've had people and
I think the Glide right is a 

759
00:36:52,708 --> 00:36:56,400
great example where it's a great
shoe, it's super awkward but it 

760
00:36:56,400 --> 00:36:58,300
also has an incredible out of 
toast. 

761
00:36:58,300 --> 00:37:01,600
Brings you need to have good toe
extension handle at shoe and 

762
00:37:01,600 --> 00:37:04,400
that may not work for somebody 
that has hallux rigidus and 

763
00:37:04,400 --> 00:37:06,500
can't go there. 
Anyway, so you can't just be 

764
00:37:06,500 --> 00:37:09,200
held there. 
Tipo Specter that cuts. 

765
00:37:09,200 --> 00:37:17,000
Another good idea is slightly 
flexible why I wanted to grab 

766
00:37:17,000 --> 00:37:18,100
it? 
I just can't reach it. 

767
00:37:18,100 --> 00:37:21,300
Like I can see it, I got it. 
I'm like, yeah. 

768
00:37:21,300 --> 00:37:22,800
So that's another one right, 
where? 

769
00:37:22,800 --> 00:37:26,300
It's like, it's present, it's 
there, but it's balanced. 

770
00:37:26,300 --> 00:37:29,600
It's not plated, you know, so 
there's still a little bit of 

771
00:37:29,608 --> 00:37:34,100
flexibility to it, but yeah, 
that's one that could work is 

772
00:37:34,100 --> 00:37:36,700
off topic. 
I would, I can, Dan, why the no 

773
00:37:36,700 --> 00:37:38,400
hoko thing? 
It's nothing against hoko is 

774
00:37:38,400 --> 00:37:41,000
just a lot of their toe boxes 
tend to run kind of narrow. 

775
00:37:41,000 --> 00:37:43,100
Like, I'm experiencing that with
the Challenger right now. 

776
00:37:43,500 --> 00:37:46,500
My toe is finally healed that I 
can handle being an issue which 

777
00:37:46,500 --> 00:37:50,400
is great but yeah, it can be a 
little rough on the toes and 

778
00:37:50,400 --> 00:37:52,500
they've over the years have 
increased, the amount of toe 

779
00:37:52,500 --> 00:37:56,200
Sprint, like the upward 
extension required, so that I 

780
00:37:56,208 --> 00:37:59,200
can understand why maybe that's 
not working, but obviously, it 

781
00:37:59,200 --> 00:38:02,100
depends on the whole kashew. 
So, don't I'm not hating on them

782
00:38:02,100 --> 00:38:05,500
and I encourage you not to push 
him out, but I think Yeah, 

783
00:38:05,500 --> 00:38:09,400
there's some factors that have 
to be combined all the right way

784
00:38:09,400 --> 00:38:12,100
to get what you want. 
And then question did ask for 

785
00:38:12,100 --> 00:38:16,000
non hookah or sponsors this is 
probably guess what I think. 

786
00:38:16,200 --> 00:38:18,800
I think, what's interesting, 
most of the shoes that we use 

787
00:38:18,800 --> 00:38:21,900
specific examples for? 
We're Saucony shoes but that's 

788
00:38:21,900 --> 00:38:24,800
because they do a lot. 
They don't put tow spring really

789
00:38:24,800 --> 00:38:28,500
much in any of their yeah, their
shoes, even their Racers, like 

790
00:38:28,500 --> 00:38:31,600
I'm holding. 
You know, I have both the elite 

791
00:38:31,600 --> 00:38:36,800
and the Pro 3 they leave and 
they It's not too much though. 

792
00:38:36,900 --> 00:38:39,000
In competitive. 
Looks pretty sharp toes, Frank. 

793
00:38:39,400 --> 00:38:42,400
It looks like more than it is 
because of the color of the 

794
00:38:42,700 --> 00:38:46,900
color of the foam, but the the 
toe Springs pretty flat the the 

795
00:38:46,900 --> 00:38:50,900
platform's pretty flat itself. 
But especially the I think even 

796
00:38:50,900 --> 00:38:55,100
the the speed and the pro from 
the endorphins speed and pro, 

797
00:38:55,100 --> 00:38:57,700
they're relatively flat for tow 
spring as well. 

798
00:38:59,200 --> 00:39:01,800
But the the my number one was 
going to be the shift as well. 

799
00:39:01,800 --> 00:39:03,800
That's the one that I've had. 
A lot of patients who have 

800
00:39:03,800 --> 00:39:05,900
worked with who've had the Pin 
put in. 

801
00:39:05,900 --> 00:39:08,100
That's the one that they've had 
a lot of success with. 

802
00:39:08,100 --> 00:39:11,700
So it's almost like the whole 
team of Saucony listens to a 

803
00:39:11,700 --> 00:39:18,800
certain podcast and actually 
that's was Cool. 

804
00:39:19,100 --> 00:39:21,000
Alright, so we're going to move 
on to our next question. 

805
00:39:23,700 --> 00:39:27,900
The this next question is from, 
oh gosh, hopefully I can do this

806
00:39:27,900 --> 00:39:33,400
right, Alexandra? 
Maquettes Sigler, that's my best

807
00:39:33,400 --> 00:39:36,000
take at it. 
What are the best exercises to 

808
00:39:36,000 --> 00:39:39,000
loosen hips? 
That's the question. 

809
00:39:39,500 --> 00:39:42,800
What, what questions? 
Come into your head, Matt, when 

810
00:39:42,800 --> 00:39:47,700
you get asked that question. 
My question is, why are your 

811
00:39:47,700 --> 00:39:52,100
hips tight in the first place? 
So if it's coming No, the 

812
00:39:52,100 --> 00:39:54,100
students note that we all say. 
It depends. 

813
00:39:54,800 --> 00:40:01,000
If your issue is coming from a 
muscle flexibility problem, then

814
00:40:01,000 --> 00:40:02,900
yeah, you're going to need to 
probably get that move in a 

815
00:40:02,900 --> 00:40:05,100
little bit. 
So, some Dynamic stretching 

816
00:40:05,100 --> 00:40:06,900
would probably be good. 
You need to work on that for a 

817
00:40:06,900 --> 00:40:10,200
significant amount of time. 
If it's joint related, you're 

818
00:40:10,200 --> 00:40:12,400
going to treat that differently 
and there's some good 

819
00:40:12,400 --> 00:40:15,700
techniques, I think David 
haven't you put some stuff out 

820
00:40:15,700 --> 00:40:18,200
on like, hip mobility stuff, 
right. 

821
00:40:19,200 --> 00:40:21,500
Singing like study on your 
stuff. 

822
00:40:22,200 --> 00:40:26,400
On your inside your Instagram? 
Yeah, I'm sure I probably have. 

823
00:40:26,400 --> 00:40:28,600
Yeah, but a lot of random 
things. 

824
00:40:29,100 --> 00:40:31,000
Yeah. 
So doing some like hip openers 

825
00:40:31,000 --> 00:40:34,300
and again not necessarily static
hold but some like mobile 

826
00:40:34,300 --> 00:40:38,100
mobilizations and stuff like 
that is a good one but there's 

827
00:40:38,100 --> 00:40:41,500
also the possibility that your 
hips are tight because you need 

828
00:40:41,500 --> 00:40:44,600
a little bit more strength from 
some of your smaller muscles, 

829
00:40:44,600 --> 00:40:47,700
like your deep hip rotators and 
stuff like that, you can have 

830
00:40:47,700 --> 00:40:50,300
tightness for a variety of 
reasons and if you're trying 

831
00:40:50,300 --> 00:40:52,700
something and it's not working, 
it may Because the you're not 

832
00:40:52,700 --> 00:40:56,100
treating the right thing. 
So if it's a if it's 

833
00:40:56,100 --> 00:40:58,400
everything's tightening down 
because it's easier for the 

834
00:40:58,400 --> 00:41:01,700
muscles to stabilize if they're 
just tight, you might need to 

835
00:41:01,700 --> 00:41:03,600
work on some strength of some of
those little muscles. 

836
00:41:04,100 --> 00:41:06,900
If it's a joint Mobility 
problem, The Joint, they actual 

837
00:41:06,900 --> 00:41:08,600
capsule of the joint that 
surrounds it. 

838
00:41:08,600 --> 00:41:11,000
That makes it a living tissue is
stiff, you're going to do some 

839
00:41:11,000 --> 00:41:14,300
joint Mobility stuff. 
If it's a flexibility problem 

840
00:41:14,400 --> 00:41:17,300
you're going to need to work on 
stretching out, whatever muscle 

841
00:41:17,300 --> 00:41:20,700
is tight and then strengthening 
through that new Range, you get 

842
00:41:20,700 --> 00:41:23,700
because just stretching Often 
isn't enough, you've got to make

843
00:41:23,700 --> 00:41:27,500
sure your body can utilize that 
new motion that David, you might

844
00:41:27,500 --> 00:41:30,300
have some better better ideas 
than me in terms of. 

845
00:41:30,300 --> 00:41:30,900
No. 
No. 

846
00:41:30,900 --> 00:41:33,700
I, I agree completely. 
I think one thing that's 

847
00:41:33,700 --> 00:41:37,100
important to look at what this 
question and you hit the sides, 

848
00:41:37,100 --> 00:41:38,600
just think of this might be a 
more. 

849
00:41:38,600 --> 00:41:40,800
Clear way to say it in one word.
Is it tightness? 

850
00:41:40,800 --> 00:41:45,200
Or is it tension right? 
Like like is it genuinely tight?

851
00:41:45,200 --> 00:41:49,500
Is it short is the length of the
literal muscle short is it is it

852
00:41:49,500 --> 00:41:51,700
literally tight and you can't 
move or lever. 

853
00:41:51,800 --> 00:41:55,100
On it, or is it 10th? 
You know, is it short? 

854
00:41:55,100 --> 00:41:58,600
Because it's tightening itself 
up to try and protect something.

855
00:41:58,600 --> 00:42:02,700
And so that's a conversation, 
you know, beyond the scope of 

856
00:42:02,700 --> 00:42:06,500
this podcast. 
But if it's tension, it's 

857
00:42:06,500 --> 00:42:09,300
usually because it doesn't quite
feel safe, letting a joint go 

858
00:42:09,300 --> 00:42:11,900
through that full range of 
motion because of those hip 

859
00:42:11,900 --> 00:42:14,100
rotators because of the 
stabilizers and things around 

860
00:42:14,100 --> 00:42:16,200
it. 
And so, working on that 

861
00:42:16,200 --> 00:42:19,300
stability, as a whole. 
And also like there's this thing

862
00:42:19,300 --> 00:42:21,600
called autogenic inhibition, 
that you can use that. 

863
00:42:21,800 --> 00:42:25,200
Muscle to relax itself, create 
an increased range of motion. 

864
00:42:25,200 --> 00:42:27,800
A lot of pmf activities per 
perceptive neuromuscular 

865
00:42:27,800 --> 00:42:30,900
facilitation as far as the 
acronym goes, but there's a lot 

866
00:42:30,900 --> 00:42:34,700
of those types of activities and
techniques out there to help, 

867
00:42:34,700 --> 00:42:37,100
relax that. 
And then, once you have that 

868
00:42:37,100 --> 00:42:38,900
gateway to use that range of 
motion. 

869
00:42:38,900 --> 00:42:42,000
Now you work on stabilizing and 
actually using it, right? 

870
00:42:43,000 --> 00:42:45,500
That's if it's tense that's if 
that's if you don't have that 

871
00:42:45,500 --> 00:42:47,900
strength there let's say it 
doesn't have to necessarily be 

872
00:42:47,900 --> 00:42:51,200
those hip flexors but that seems
to be a common corporate but 

873
00:42:51,200 --> 00:42:54,000
like Doesn't have to be in the 
hip itself. 

874
00:42:54,000 --> 00:42:55,600
It could be on the back, it 
could be in the core, it could 

875
00:42:55,600 --> 00:42:57,900
be something that's just not 
quite doing its job. 

876
00:42:57,900 --> 00:43:01,600
So something else is having to 
do makeup slack so that you can 

877
00:43:01,600 --> 00:43:04,500
put one foot in front of the 
other in a slightly efficient 

878
00:43:04,500 --> 00:43:08,200
way and that's the tension side 
of it. 

879
00:43:08,200 --> 00:43:09,700
Then there's also the tight side
of it, right? 

880
00:43:09,700 --> 00:43:12,100
Like, let's say you drive for 
work, let's say you have a 

881
00:43:12,100 --> 00:43:14,400
sedentary desk job. 
Let's say that you're in a 

882
00:43:14,408 --> 00:43:17,200
position where you're literally 
in hip flexion for long periods 

883
00:43:17,200 --> 00:43:18,600
of time. 
You're going to be a little 

884
00:43:18,600 --> 00:43:20,600
tight. 
You are like you're just stuck 

885
00:43:20,600 --> 00:43:23,000
there your body. 
Adapts. 

886
00:43:23,000 --> 00:43:26,100
And it's one of those things. 
Why am I blinking right now? 

887
00:43:26,100 --> 00:43:30,200
It's called Shoot with aperture 
Collective. 

888
00:43:30,300 --> 00:43:32,100
Yeah, there we go. 
Adaptive shortening. 

889
00:43:32,100 --> 00:43:36,400
That's that's the word I'm 
looking for and so it it because

890
00:43:36,400 --> 00:43:38,800
you don't use that range of 
motion on a normal basis. 

891
00:43:38,800 --> 00:43:42,100
It's something that your body 
adaptively shortens into, it's 

892
00:43:42,100 --> 00:43:45,100
like, okay, well you use me in 
this range of motion on a normal

893
00:43:45,100 --> 00:43:46,500
basis. 
I'll just stay in this range of 

894
00:43:46,500 --> 00:43:48,100
motion. 
This is where our bodies happy. 

895
00:43:48,600 --> 00:43:52,000
And then when you try and do 
something that, isn't that, It 

896
00:43:52,000 --> 00:43:55,400
starts barking back at you a 
little bit and so it's just 

897
00:43:55,400 --> 00:43:58,600
important to find out why it is 
quote, unquote tight and or 

898
00:43:58,600 --> 00:44:00,700
tents and to move forward from 
there. 

899
00:44:01,300 --> 00:44:03,200
I'm going to bring us to our 
next question. 

900
00:44:03,300 --> 00:44:05,200
I know Mets pitching to 
continue. 

901
00:44:05,200 --> 00:44:07,200
You want to say one more thing. 
Alright. 

902
00:44:07,200 --> 00:44:10,900
My one thing to actually give an
exercise instead of explanation 

903
00:44:10,900 --> 00:44:13,500
is one of the things that I will
calmly give patients to continue

904
00:44:13,500 --> 00:44:17,100
to keep things open, I'm a big 
fan of giving as little as 

905
00:44:17,100 --> 00:44:19,200
possible, making it easy as 
possible to do. 

906
00:44:19,200 --> 00:44:22,100
So before and after runs one of 
my favorite things, I forget the

907
00:44:22,108 --> 00:44:23,600
individuals named. 
What I learned this from 

908
00:44:23,600 --> 00:44:25,400
someone. 
There's like, it's just 

909
00:44:25,400 --> 00:44:28,100
basically doing lunges, like, 
lunges as a warm-up lunges at a 

910
00:44:28,100 --> 00:44:30,400
cool down to kind of, try to 
maintain that motions. 

911
00:44:30,400 --> 00:44:32,400
You're going to join. 
As far as you comfortably, can 

912
00:44:32,600 --> 00:44:36,600
front laterally, reverse couple,
different directions, just and 

913
00:44:36,600 --> 00:44:39,200
just kind of a circle just to 
open things up on both sides of 

914
00:44:39,208 --> 00:44:40,900
the hips. 
Because you get strengthening, 

915
00:44:41,100 --> 00:44:44,200
you get a nice Dynamic stretch, 
and you also loaded the end 

916
00:44:44,200 --> 00:44:46,100
range, which tells your body. 
Oh, I can do this. 

917
00:44:46,100 --> 00:44:50,100
So lunges in different and in 
multiple planes of motion, can 

918
00:44:50,100 --> 00:44:53,300
be really helpful before and 
after One grass is you know that

919
00:44:53,300 --> 00:44:55,300
as soon as you stop, you're 
going to feel like if we give 

920
00:44:55,300 --> 00:44:58,100
you a specific exercise to go, 
we need to do this certain, 

921
00:44:58,100 --> 00:45:01,300
you're not going to do it but if
you add something into part of 

922
00:45:01,308 --> 00:45:03,400
your running routine, you're 
more likely to do it. 

923
00:45:03,400 --> 00:45:06,100
So I would say it's a nice 
lunges in different planes of 

924
00:45:06,100 --> 00:45:08,900
motion, can be really helpful to
work on RIT just an easy way to 

925
00:45:08,900 --> 00:45:11,900
work on hip range of motion. 
Then see what happens and let us

926
00:45:11,900 --> 00:45:14,300
know that is not miss 
prescribing that that 

927
00:45:14,300 --> 00:45:15,500
suggestion. 
So you can. 

928
00:45:17,600 --> 00:45:21,400
All right, so I've got a couple 
questions come in now and these 

929
00:45:21,400 --> 00:45:23,500
will be Be a well, there's one 
that's probably gonna be a 

930
00:45:23,508 --> 00:45:25,600
little bit longer, but a couple 
of these will be a little bit 

931
00:45:25,600 --> 00:45:28,600
quicker. 
The first one is going to be the

932
00:45:28,608 --> 00:45:31,500
slightly longer one, but it's 
what's the best Marathon racing 

933
00:45:31,500 --> 00:45:36,500
shoe for a heel Striker and I'll
start answering that question. 

934
00:45:36,500 --> 00:45:39,300
I haven't just to, just to kind 
of start the conversation. 

935
00:45:39,600 --> 00:45:43,000
I think the first thing is 
there's a, there's a big 

936
00:45:43,000 --> 00:45:46,200
assumption there that heel 
striking really matters. 

937
00:45:46,500 --> 00:45:50,800
And I think that first, you have
to differentiate a little bit 

938
00:45:50,800 --> 00:45:54,200
from heel. 
In and rear foot striking and 

939
00:45:54,200 --> 00:45:57,000
over-striding. 
So like rear foot striking and 

940
00:45:57,000 --> 00:46:01,300
landing on your heel is not a 
bad thing period. 

941
00:46:01,400 --> 00:46:03,800
I think we there's enough 
research to show that it's not 

942
00:46:03,800 --> 00:46:07,000
bad to land on your heel is not 
bad land on your forefoot. 

943
00:46:07,100 --> 00:46:12,600
They are just different so it 
but it does matter how far in 

944
00:46:12,600 --> 00:46:15,100
front of your body. 
Your foot lands in terms of 

945
00:46:15,100 --> 00:46:17,400
loading profiles and kind of 
what it does to our bodies. 

946
00:46:17,400 --> 00:46:21,600
So if you're landing on, he'll 
weigh in front of your body. 

947
00:46:21,800 --> 00:46:24,300
Where your shin is straight out 
in front of your knee is 

948
00:46:24,300 --> 00:46:25,900
extended when you're hitting the
ground. 

949
00:46:25,900 --> 00:46:28,200
That's very different than 
landing on your heel, with your 

950
00:46:28,200 --> 00:46:30,200
foot under kind of closer 
underneath your body. 

951
00:46:31,200 --> 00:46:33,500
If that's the case where your 
foot is landing underneath your 

952
00:46:33,500 --> 00:46:36,200
body. 
Pretty much all of these Super 

953
00:46:36,200 --> 00:46:38,100
Shoes. 
Marathon shoes would work for 

954
00:46:38,100 --> 00:46:40,900
you as a heel Striker. 
I don't think that's the factor 

955
00:46:40,900 --> 00:46:44,300
that would drive me to recommend
a shoe for one person. 

956
00:46:44,300 --> 00:46:46,600
Other is where they land on 
their foot. 

957
00:46:47,300 --> 00:46:50,800
The thing that would, that would
lead me to choose a shoe for 

958
00:46:50,800 --> 00:46:54,200
somebody is More about like how 
they again, how they hit the 

959
00:46:54,200 --> 00:46:56,900
ground where their foot is when 
they hit the ground and what 

960
00:46:56,900 --> 00:46:58,900
their stride looks like is 
they're coming through. 

961
00:46:58,900 --> 00:47:01,500
What's the length of their toes?
In terms of the different tow 

962
00:47:01,500 --> 00:47:04,900
Springs and all these shoes but 
where they land for me, does not

963
00:47:04,900 --> 00:47:08,700
change what my recommendation is
for one shoe versus another. 

964
00:47:08,800 --> 00:47:14,000
Do you guys have a different 
opinion than that or not? 

965
00:47:15,600 --> 00:47:18,400
I personally don't because you 
realize seven eighty percent of 

966
00:47:18,408 --> 00:47:20,000
the population is going to heel 
strike. 

967
00:47:20,000 --> 00:47:21,700
So it makes sense for the 
running industry to go. 

968
00:47:21,700 --> 00:47:25,100
Hey, better make that we better 
make sure this feels decent for 

969
00:47:25,100 --> 00:47:28,600
that population. 
I think more shoes have gotten 

970
00:47:28,600 --> 00:47:31,000
more companies have gotten 
really good at having some 

971
00:47:31,000 --> 00:47:33,300
variety going, no matter where 
you land the shoes, probably 

972
00:47:33,300 --> 00:47:35,900
going to work for you. 
You're just going to have 

973
00:47:35,900 --> 00:47:38,800
different stresses depending on 
where you land now, so that's 

974
00:47:38,800 --> 00:47:42,300
really it. 
So, but I think for the most 

975
00:47:42,300 --> 00:47:44,500
part you're going to be pretty 
good with most things. 

976
00:47:44,600 --> 00:47:46,700
There's some other factors I 
would we would need to know I 

977
00:47:46,700 --> 00:47:49,200
think in terms of being able to 
suggest a shoe but your foot 

978
00:47:49,200 --> 00:47:54,800
strike type is not one of them, 
it will depend on. 

979
00:47:54,800 --> 00:47:57,100
Hey do you want a softer ride in
the heel? 

980
00:47:57,100 --> 00:47:59,000
Do you want a firmer ride in the
heel? 

981
00:47:59,400 --> 00:48:01,900
That is going to be more helpful
than foot strike? 

982
00:48:01,900 --> 00:48:04,500
Because your preference in 
Footwear is going to be more 

983
00:48:04,500 --> 00:48:07,600
helpful than that because you're
going to my opinions, you'll 

984
00:48:07,600 --> 00:48:12,600
find heel Strikers that really 
like something that is stable 

985
00:48:12,600 --> 00:48:16,900
and the heel or, or Or really 
narrow in the heel or really 

986
00:48:16,900 --> 00:48:19,900
soft really firm, but I don't 
think that's because you land 

987
00:48:19,900 --> 00:48:20,800
there. 
I think that's just your 

988
00:48:20,800 --> 00:48:23,700
preference David. 
What were you gonna say? 

989
00:48:24,300 --> 00:48:26,300
Yeah just comes back to that 
Comfort filter. 

990
00:48:26,300 --> 00:48:29,100
What you prefer, what works with
your own biomechanics kind of 

991
00:48:29,100 --> 00:48:31,400
just coming down to the shoes, 
you prefer in the style, you 

992
00:48:31,400 --> 00:48:36,100
like it. 
And I think one General theme 

993
00:48:36,100 --> 00:48:39,500
and you had this earlier is 
something that is kind of gently

994
00:48:39,700 --> 00:48:41,900
at least gently but sometimes a 
little bit harsh, really 

995
00:48:41,900 --> 00:48:44,500
beveled, you know, in the heel 
kind of usually transition. 

996
00:48:44,600 --> 00:48:46,800
Is into a toast. 
Bring kind of checks the Box on 

997
00:48:46,800 --> 00:48:48,500
every racing show on the market 
at this point. 

998
00:48:48,500 --> 00:48:53,000
So just finding the feel you 
like, and I was talking to 

999
00:48:53,000 --> 00:48:55,300
someone about this the other day
about a shoe that really worked 

1000
00:48:55,300 --> 00:48:57,600
for them and they were like, oh 
yeah, they just hit the fit like

1001
00:48:57,600 --> 00:49:00,500
they just hit the feel of it. 
Like I just like the way that 

1002
00:49:00,500 --> 00:49:04,000
she feels, it had nothing to do 
with, you know, what foam was in

1003
00:49:04,000 --> 00:49:06,100
it? 
What plate was in it like that 

1004
00:49:06,100 --> 00:49:09,000
like that just works for my 
mechanics and something that is 

1005
00:49:09,000 --> 00:49:11,800
nice and so I think it's just 
trying to shoes on finding out 

1006
00:49:11,800 --> 00:49:14,300
what you like you know for the 
most part they're all going to 

1007
00:49:14,300 --> 00:49:15,300
be pretty. 
Agreeable. 

1008
00:49:15,700 --> 00:49:18,400
It's going to be more like, what
do you actually like Light 

1009
00:49:18,400 --> 00:49:22,900
Strike Pro does not feel the 
same as the shoe that the craft 

1010
00:49:22,900 --> 00:49:26,800
Rebel feels like or the Asics 
flight. 

1011
00:49:26,800 --> 00:49:31,800
Phloem turbo does not feel the 
same as zoomx or Etc, you know, 

1012
00:49:31,900 --> 00:49:36,200
power and PB does not feel like 
power on HG even within the same

1013
00:49:36,200 --> 00:49:39,900
company. 
So yeah, yeah and Foams only 

1014
00:49:39,900 --> 00:49:42,400
part of the equation, right? 
Like how large is this beveled? 

1015
00:49:42,400 --> 00:49:44,200
What's the stack? 
What's the drop? 

1016
00:49:44,200 --> 00:49:46,400
What's the The plate like 
there's so many variable factors

1017
00:49:46,400 --> 00:49:49,000
like just find something that 
works for you that you like and 

1018
00:49:49,200 --> 00:49:52,600
I think you hit it on the head. 
Like as far as like like having 

1019
00:49:52,600 --> 00:49:54,700
the heel security. 
What is the upper feel like? 

1020
00:49:54,700 --> 00:49:56,700
What is the fit of the shoe? 
Is there a counter? 

1021
00:49:57,200 --> 00:49:59,700
You know, just how does that 
transition feel for you through 

1022
00:49:59,700 --> 00:50:02,400
the rear foot? 
I do think one other 

1023
00:50:02,400 --> 00:50:07,400
consideration for those people 
who are very heavy heel Strikers

1024
00:50:07,400 --> 00:50:09,900
meaning they reach out in front 
of them, may be a very low 

1025
00:50:09,900 --> 00:50:12,400
Cadence, and they really pound 
the ground. 

1026
00:50:12,800 --> 00:50:15,500
One thing you might want to 
consider Going back to an 

1027
00:50:15,600 --> 00:50:19,500
earlier conversation that we had
one of these questions that we 

1028
00:50:19,500 --> 00:50:22,500
answered earlier is what is the 
drop of the shoe because most of

1029
00:50:22,500 --> 00:50:25,400
these Marathon Racers have very 
soft and compliant Foams. 

1030
00:50:25,700 --> 00:50:28,600
So something like the meta speed
sky or something. 

1031
00:50:28,600 --> 00:50:32,400
Like the original Alpha fly that
have a 4 millimeter drop or a 5 

1032
00:50:32,400 --> 00:50:34,900
millimeter drop and are very 
compliant Foams. 

1033
00:50:34,900 --> 00:50:39,100
They can feel more zero drop or 
even I remember when I was 

1034
00:50:39,100 --> 00:50:42,100
running in the original sky at 
felt like a - drop to me and it 

1035
00:50:42,108 --> 00:50:43,200
was a little bit tough. 
I know. 

1036
00:50:43,200 --> 00:50:44,900
I personally also had problems 
Problems. 

1037
00:50:44,900 --> 00:50:50,300
I'm a rear foot Striker but I 
also had problems in the Mizuno 

1038
00:50:50,300 --> 00:50:55,100
Wave Rebellion Pro. 
And so depending on again like 

1039
00:50:55,100 --> 00:50:58,700
if you're really far out there 
that drop would be maybe the one

1040
00:50:58,700 --> 00:51:01,700
consideration not that you 
should chew, but that should 

1041
00:51:01,700 --> 00:51:03,500
choose. 
But maybe is the one like that 

1042
00:51:03,500 --> 00:51:05,200
you might steer yourself away 
from. 

1043
00:51:05,400 --> 00:51:08,500
And now the new Alpha Phi 2 is 
an 8 millimeter drop statically.

1044
00:51:08,500 --> 00:51:10,700
And that's probably in my 
opinion, probably. 

1045
00:51:10,700 --> 00:51:12,800
Because they were noticing how 
much it compressed and they 

1046
00:51:12,800 --> 00:51:14,400
wanted to open it up to more 
people. 

1047
00:51:14,700 --> 00:51:18,500
Because it's listed at 8:00, but
it probably runs like a, four or

1048
00:51:18,500 --> 00:51:21,500
less. 
Mm, drop shoe, which I have 

1049
00:51:21,500 --> 00:51:24,500
never ran in it. 
But just what I know about zoomx

1050
00:51:24,500 --> 00:51:26,700
in the other, she's I've ran and
I wouldn't be surprised. 

1051
00:51:27,200 --> 00:51:31,500
I'm still trying to get a. 
All right, you guys ready for 

1052
00:51:31,500 --> 00:51:33,200
the final? 
Question of the night? 

1053
00:51:33,600 --> 00:51:35,900
Yep. 
All right, here we go. 

1054
00:51:35,900 --> 00:51:38,600
Running on and orphans. 
Their question is what's 

1055
00:51:38,600 --> 00:51:41,400
everyone's favorite post-race 
food? 

1056
00:51:41,800 --> 00:51:44,400
What you guys got? 
David was recording this. 

1057
00:51:44,500 --> 00:51:48,200
We got a marathon is coming up 
this weekend, so he's probably 

1058
00:51:48,200 --> 00:51:49,900
thinking about what am I going 
to eat after? 

1059
00:51:49,900 --> 00:51:51,800
So David. 
What is your? 

1060
00:51:52,000 --> 00:51:54,600
What's your answer for your 
favorite post-race? 

1061
00:51:54,600 --> 00:52:00,800
Food Nathan, my dude. 
Do you know me at all? 

1062
00:52:01,600 --> 00:52:04,900
Hey, I gotta I gotta let the 
people you gotta answer it for 

1063
00:52:04,900 --> 00:52:08,400
the people, you know, you know, 
it was the messenger talking 

1064
00:52:08,400 --> 00:52:10,800
post-race. 
I want something Savory. 

1065
00:52:11,200 --> 00:52:15,300
I want something quick. 
I want something that I can just

1066
00:52:15,300 --> 00:52:19,300
murder into three bites but have
numerous infinite amounts of it.

1067
00:52:19,800 --> 00:52:25,600
That my friend is street tacos, 
I can have my cake and eat it 

1068
00:52:25,600 --> 00:52:27,600
too. 
I can have a Sava, I can have 

1069
00:52:27,600 --> 00:52:31,100
Barbacoa, I have language. 
Get her, whatever I want. 

1070
00:52:32,700 --> 00:52:38,500
And just go and just go to town,
you know, after after twenty, 

1071
00:52:38,500 --> 00:52:42,900
six months old and it's salty. 
Like it's so seems like it goes 

1072
00:52:42,900 --> 00:52:45,400
down. 
Well, like, and even if your 

1073
00:52:45,400 --> 00:52:48,400
stomach's mad afterwards like 
you're not mad, you know, like 

1074
00:52:50,700 --> 00:52:58,300
that's a risk I'm willing to 
take, you know, like, so that's 

1075
00:52:58,300 --> 00:53:01,500
that's what I gotta go with. 
I gotta go with street tacos, we

1076
00:53:01,500 --> 00:53:03,500
knew everyone knew. 
New, the whole world knew. 

1077
00:53:03,500 --> 00:53:05,400
This was the answer, but it's 
still a good one. 

1078
00:53:06,400 --> 00:53:10,300
That what's your answer? 
You know, immediately afterwards

1079
00:53:10,300 --> 00:53:12,600
over the years of actually had a
little bit more trouble with 

1080
00:53:12,600 --> 00:53:16,500
solid food and I know especially
my body and brain with the 

1081
00:53:16,500 --> 00:53:18,100
amount of stuff that I need to 
do. 

1082
00:53:18,400 --> 00:53:21,800
I got to get something in quick 
because if I start running on 

1083
00:53:21,800 --> 00:53:24,100
empty, it's going to ruin the 
rest of my day and I don't I 

1084
00:53:24,100 --> 00:53:29,300
can't afford to just sit there 
like anymore so I really 

1085
00:53:29,300 --> 00:53:33,200
encourage considering recovery 
drink so I really Really like 

1086
00:53:33,400 --> 00:53:35,700
Skratch labs and they have a 
couple really good ones. 

1087
00:53:35,700 --> 00:53:38,000
The horchata one, the chocolate 
melt the chocolate one. 

1088
00:53:38,000 --> 00:53:41,200
The coffee is really good 
because it tastes great, but 

1089
00:53:41,200 --> 00:53:43,300
it's still super light in. 
Your stomach can get a good 

1090
00:53:43,300 --> 00:53:46,800
amount of calories carbohydrates
and protein in really quick if 

1091
00:53:46,800 --> 00:53:49,300
you want some caffeine. 
That's also just people know 

1092
00:53:49,300 --> 00:53:53,500
that I put scratch coffee and my
coffee in your coffee. 

1093
00:53:54,000 --> 00:53:57,300
Yeah, by poor students. 
I got to give them a shout out 

1094
00:53:57,300 --> 00:54:00,200
for for dealing with me. 
I come in like hyper caffeinated

1095
00:54:00,200 --> 00:54:03,400
and I have this huge bug that's 
filled with Light roast coffee. 

1096
00:54:03,900 --> 00:54:06,900
And I had one student who like I
was opening up and I like, what 

1097
00:54:06,900 --> 00:54:09,000
is that paint thinner and like 
no, it's just really strong 

1098
00:54:09,000 --> 00:54:11,700
coffee realized like it was 
really curious so strong, the 

1099
00:54:11,700 --> 00:54:16,600
like, okay, so yeah, there's 
there's that. 

1100
00:54:16,800 --> 00:54:19,500
But I for those who can't handle
solid food, initial like, my 

1101
00:54:19,500 --> 00:54:22,200
stomach's been having more 
trouble with it recovery, drinks

1102
00:54:22,200 --> 00:54:27,500
can be helpful afterwards and 
then yeah, whatever you enjoy, 

1103
00:54:27,500 --> 00:54:29,400
right? 
Like there's I think from the 

1104
00:54:29,400 --> 00:54:32,300
individuals I've talked to David
is a great example of this that 

1105
00:54:32,500 --> 00:54:35,200
Find something you like, right? 
You just like ran your butt off.

1106
00:54:35,200 --> 00:54:39,300
Find something you like eating 
my mind comes from a story after

1107
00:54:39,300 --> 00:54:42,600
my first marathon. 
And so now this is what I crave 

1108
00:54:42,600 --> 00:54:46,900
after every like hard race. 
But I got done with the Chicago 

1109
00:54:46,900 --> 00:54:52,500
marathon and we had to walk like
two miles to get back to where 

1110
00:54:52,500 --> 00:54:55,800
our car was, just the nature of.
I feel like the Chicago marathon

1111
00:54:55,800 --> 00:54:59,600
is, you gotta get to where you 
gotta get to, but on our way 

1112
00:54:59,600 --> 00:55:00,900
there, we didn't know what 
you're going to eat, but there 

1113
00:55:00,900 --> 00:55:03,000
was a Shake Shack. 
The side of their. 

1114
00:55:03,000 --> 00:55:05,700
Oh, yeah, yeah, let's just go 
there and I just got a big 

1115
00:55:05,700 --> 00:55:08,100
burger and fries and it was gone
in like, 2 seconds. 

1116
00:55:08,100 --> 00:55:12,200
It was like, the fastest most 
easily down burger that I could 

1117
00:55:12,200 --> 00:55:14,600
ever take. 
So, anytime I have a big raise, 

1118
00:55:14,600 --> 00:55:17,400
I am always craving, like, 
Burgers and Fries. 

1119
00:55:17,800 --> 00:55:20,400
Just it's that fattiness, the 
salt. 

1120
00:55:20,400 --> 00:55:24,700
It just feels really good and 
the carbs of the just feels good

1121
00:55:24,700 --> 00:55:27,400
from the bread, too. 
So that's, that's my pick. 

1122
00:55:27,400 --> 00:55:31,100
But there's lots of good stuff 
out there. 

1123
00:55:31,400 --> 00:55:34,400
So thank you. 
For participating in our Q&A 

1124
00:55:34,400 --> 00:55:36,900
episode. 
We again, we're planning to do 

1125
00:55:36,900 --> 00:55:40,200
these more regularly than we 
have in the past as we sat down 

1126
00:55:40,200 --> 00:55:43,500
and talked about 20-23, this was
one thing that we knew we wanted

1127
00:55:43,500 --> 00:55:46,600
to do more because there are a 
lot of good questions that 

1128
00:55:46,600 --> 00:55:48,300
people had last year that we 
just didn't get to. 

1129
00:55:48,300 --> 00:55:50,800
So we're starting to keep a log 
of stuff, and if your questions 

1130
00:55:50,800 --> 00:55:52,900
didn't get answered today, it 
might pop up in a future 

1131
00:55:52,900 --> 00:55:55,800
episode. 
So, keep, and if you didn't get 

1132
00:55:55,800 --> 00:55:58,500
it to, you really wanted 
answered shoot it to us again. 

1133
00:55:58,500 --> 00:56:02,100
So we can just continue to log 
it and make sure that we we get 

1134
00:56:02,100 --> 00:56:02,700
to it. 
It. 

1135
00:56:02,700 --> 00:56:05,000
So if you want to follow what 
you're doing, what we're doing 

1136
00:56:05,000 --> 00:56:09,400
here, you can hop over to dr. 
Virani.com as well as Instagram,

1137
00:56:09,400 --> 00:56:12,800
Facebook, Twitter, and follow 
all those social media channels.

1138
00:56:12,900 --> 00:56:15,600
And if you can, it really does 
help us out if you leave a 

1139
00:56:15,600 --> 00:56:20,900
review for this podcast and and 
write a little bit of what you 

1140
00:56:20,900 --> 00:56:23,000
like about it. 
Super helpful for us. 

1141
00:56:23,000 --> 00:56:26,200
So thanks everybody for joining 
us for this episode. 

1142
00:56:02,400 --> 00:56:04,000
It. 
So if you want to follow what 

1143
00:56:04,000 --> 00:56:07,400
you're doing, what we're doing 
here, you can hop over to dr. 

1144
00:56:07,400 --> 00:56:11,300
Virani.com as well as Instagram,
Facebook, Twitter, and follow 

1145
00:56:11,300 --> 00:56:14,500
all those social media channels.
And if you can, it really does 

1146
00:56:14,500 --> 00:56:19,700
help us out if you leave a 
review for this podcast and and 

1147
00:56:19,700 --> 00:56:21,700
write a little bit of what you 
like about it. 

1148
00:56:21,700 --> 00:56:25,200
Super helpful for us. 
So thanks everybody for joining 

1149
00:56:25,200 --> 00:56:26,200
us for this episode.