1 00:00:00,360 --> 00:00:02,600 It isn't just hot outside for runners this summer season 2 00:00:02,600 --> 00:00:04,480 because things are heating up at Running Warehouse. 3 00:00:05,040 --> 00:00:07,280 Hoke is breaking new ground this month with the introduction of 4 00:00:07,280 --> 00:00:10,560 the CLO Rd. our recent podcast guest Running warehouses. 5 00:00:10,560 --> 00:00:12,800 Connor Blaylock called it a nimble shoe that makes you feel 6 00:00:12,800 --> 00:00:15,320 connected to the ground, and if you're running a 5K or 10K with 7 00:00:15,320 --> 00:00:17,600 lots of tight turns, you're going to feel a lot more 8 00:00:17,600 --> 00:00:20,080 confident in it. Featuring a piva mitzel that's 9 00:00:20,080 --> 00:00:22,040 light and fast, it's a shoe that you'll want to put on your 10 00:00:22,040 --> 00:00:25,040 shortlist this race season. Also, Justin and Running 11 00:00:25,040 --> 00:00:27,280 Warehouse is stocking his brand new Triumph 21. 12 00:00:27,800 --> 00:00:29,880 Last year's version was already one of our favorite Trainers of 13 00:00:29,880 --> 00:00:32,320 the Year, and this year's changes to the Upper have made 14 00:00:32,320 --> 00:00:34,960 it even better. Get ready to log hundreds of fun 15 00:00:34,960 --> 00:00:36,840 bouncing miles for your marathon season ahead. 16 00:00:37,680 --> 00:00:40,840 From the ASICS Kayano 30 to the Hokka Mock X to new apparel from 17 00:00:40,840 --> 00:00:43,080 Rabbit, there's lots of new exciting trainers and gear 18 00:00:43,080 --> 00:00:45,040 hitting the shelves. Find it all today at 19 00:00:45,040 --> 00:00:56,030 runningwarehouse.com. Hey everyone and welcome to the 20 00:00:56,030 --> 00:00:58,870 Doctors Running podcast where we a group of dogs, physical 21 00:00:58,870 --> 00:01:01,230 therapy, discuss the art and science of running and the stuff 22 00:01:01,230 --> 00:01:03,110 that we put on our feet. Today. 23 00:01:03,110 --> 00:01:06,270 We are having a unique episode. We're going to have two 24 00:01:06,270 --> 00:01:08,550 different sections that are going to be with different 25 00:01:09,030 --> 00:01:11,670 contributors of ours. The first segment of this 26 00:01:11,670 --> 00:01:14,110 podcast is going to be Andrea and she's going to be talking 27 00:01:14,110 --> 00:01:17,710 about her top five favorite shoes so far 2023. 28 00:01:17,950 --> 00:01:20,830 We got a taste of everyone else's in our previous episode 29 00:01:20,830 --> 00:01:22,430 with Connor, but we could. Couldn't coordinate to get 30 00:01:22,430 --> 00:01:24,510 everyone together. So we are going to have Andrea 31 00:01:24,510 --> 00:01:26,870 share hers as well because I know that's what everybody wants 32 00:01:26,870 --> 00:01:29,150 to hear and we just value her opinion a ton. 33 00:01:29,150 --> 00:01:31,590 So you're going to get her top five picks and then it's going 34 00:01:31,590 --> 00:01:34,790 to transition to Matt and he is giving a deeper dive into his 35 00:01:34,790 --> 00:01:38,630 recent systematic review that he did regarding Masters runners. 36 00:01:38,630 --> 00:01:40,790 So we're going to get a deep dive on what he's been 37 00:01:40,790 --> 00:01:43,270 researching and doing as a part of his PhD studies. 38 00:01:43,430 --> 00:01:46,510 We're excited to share all of that with you and we're so 39 00:01:46,510 --> 00:01:48,590 thankful that all of you have been following along with us. 40 00:01:48,590 --> 00:01:51,310 And if you could, it would really help us out if you take a 41 00:01:51,310 --> 00:01:54,150 second. To rate this podcast and leave a 42 00:01:54,150 --> 00:01:58,590 review of what you find beneficial or ways we can prove 43 00:01:58,590 --> 00:02:01,390 whatever it is. All of those reviews help us in 44 00:02:01,390 --> 00:02:04,870 terms of growing the podcast and continuing to do this so that we 45 00:02:04,870 --> 00:02:06,590 can create more content for you all. 46 00:02:07,170 --> 00:02:10,330 We also would love to always hear what you want to hear from 47 00:02:10,330 --> 00:02:12,210 us. So if you could drop a comment 48 00:02:12,290 --> 00:02:15,690 telling us what you want in our upcoming question and answer 49 00:02:15,690 --> 00:02:18,970 episodes, our mail bag episodes, we'd love to hear what you have 50 00:02:18,970 --> 00:02:20,570 to say. But let's kick it over to Andrea 51 00:02:20,570 --> 00:02:23,890 to hear her top five favorite shoes of 2023 so far. 52 00:02:32,520 --> 00:02:35,800 Hey everyone, this is Andrea from Doctors of Running and 53 00:02:35,800 --> 00:02:39,920 today I'm going to talk about my top five shoes so far in 2023. 54 00:02:40,520 --> 00:02:43,560 I was bummed I didn't get to join the guys in Connor from 55 00:02:43,560 --> 00:02:47,480 Running Warehouse in the episode a couple weeks ago, but I 56 00:02:47,480 --> 00:02:50,200 thought I would come on here today to tell you what shoes 57 00:02:50,200 --> 00:02:52,120 I've been loving so far this year. 58 00:02:52,960 --> 00:02:57,160 As always, we love to hear what shoes you've been enjoying, so 59 00:02:57,160 --> 00:02:59,600 shoot us an e-mail or leave us a comment below. 60 00:03:00,000 --> 00:03:01,000 We love to. Hear from you. 61 00:03:01,880 --> 00:03:05,000 So I was thinking about my top five, and I had four really 62 00:03:05,000 --> 00:03:07,320 solid choices. And then I went back and looked 63 00:03:07,320 --> 00:03:10,720 and thought, OK, well, what other shoes did I just really 64 00:03:10,720 --> 00:03:14,800 enjoy testing? And it turns out that my #5 shoe 65 00:03:14,800 --> 00:03:18,760 is actually a trail shoe. The Saucony Exodus Ultra Two. 66 00:03:19,800 --> 00:03:22,520 I don't do a ton of trailer running, but we've got a lot of 67 00:03:22,520 --> 00:03:25,840 trails here in Connecticut and a lot of really technical trails. 68 00:03:26,280 --> 00:03:29,240 And when I do go trail running, I need a shoe I can count on. 69 00:03:29,800 --> 00:03:33,400 And I've had the opportunity to test a ton of trail shoes this 70 00:03:33,400 --> 00:03:37,040 year and I've got to say this one is my favorite so far. 71 00:03:37,560 --> 00:03:41,800 The fit is secure. I really liked the fit of this 72 00:03:41,800 --> 00:03:46,800 version better than version one. I found that version 2 just had 73 00:03:46,800 --> 00:03:48,720 a little bit more room in the tow box. 74 00:03:49,120 --> 00:03:52,120 The mid foot fit a little more snug. 75 00:03:52,520 --> 00:03:55,000 Version one, the mid foot felt a little bit sloppy. 76 00:03:55,000 --> 00:03:57,680 I didn't feel like my foot was locked down as well. 77 00:03:58,460 --> 00:04:02,740 And I just every run I took this shoe on, I just felt totally 78 00:04:02,740 --> 00:04:05,060 confident and secure with my footing. 79 00:04:05,980 --> 00:04:10,340 This shoe has a power run PB midsole, which is Saucony's 80 00:04:10,340 --> 00:04:13,940 super foam and then that's inside a power run frame. 81 00:04:14,420 --> 00:04:18,920 So it's a nice balance between. Like responsive cushioning, but 82 00:04:18,920 --> 00:04:22,120 that power on frame just felt like it provides a little bit of 83 00:04:22,120 --> 00:04:28,320 stability to that super foam so that it wasn't overly cushioned. 84 00:04:28,600 --> 00:04:32,200 Soft shoe, which I don't really do well with on trails. 85 00:04:33,760 --> 00:04:38,800 This shoe has 4 1/2 millimeter lugs, which I found to give me 86 00:04:38,800 --> 00:04:41,920 really nice traction on just about any surface. 87 00:04:42,480 --> 00:04:45,480 The only place I found that it didn't work well was really deep 88 00:04:45,480 --> 00:04:47,880 mud. You need a shoe with deeper lugs 89 00:04:47,880 --> 00:04:52,880 than that, like the Peregrine St. which I think has 6 or 6 1/2 90 00:04:52,880 --> 00:04:56,760 millimeter lugs. But otherwise this shoe I can 91 00:04:56,760 --> 00:04:59,520 take anywhere, be totally confident in it. 92 00:04:59,520 --> 00:05:02,200 So that's why it's my #5 shoe of the year. 93 00:05:02,560 --> 00:05:04,720 I would definitely encourage you to check it out if you're 94 00:05:04,720 --> 00:05:07,000 looking for a. Trail running shoe. 95 00:05:08,400 --> 00:05:10,040 It's marketed as their ultra shoe. 96 00:05:10,040 --> 00:05:13,760 I could definitely see using it for a long distance trail race. 97 00:05:14,200 --> 00:05:20,720 It's a little heavy at 9.6 ounces for a men's 98.5 oz for 98 00:05:20,720 --> 00:05:23,600 women's 8 to be used for shorter races. 99 00:05:23,600 --> 00:05:27,080 But if you just need a shoe to take out on the trails for some 100 00:05:27,080 --> 00:05:30,760 runs, this is a great choice. All right. 101 00:05:31,310 --> 00:05:35,230 Moving on to my #4 shoe, I am really excited about the shoe. 102 00:05:35,230 --> 00:05:39,430 I think it's going to move up in my rankings as the year goes on, 103 00:05:39,430 --> 00:05:41,910 but I've only gotten to test it on a few runs. 104 00:05:42,350 --> 00:05:49,190 But it is the on cloud Boom E3. This shoe is awesome and it 105 00:05:49,190 --> 00:05:54,470 reminds me a lot of the original alpha fly which I love for 106 00:05:54,590 --> 00:05:57,710 races. Basically half marathon on down. 107 00:05:58,340 --> 00:06:01,540 The only thing I don't love about the original alpha fly is 108 00:06:01,860 --> 00:06:05,340 it's a little short in the toe box and I have definitely lost 109 00:06:05,340 --> 00:06:08,580 my big toenails from running a half marathon in that shoe. 110 00:06:09,140 --> 00:06:14,300 So this shoe reminds me so much of the bounce that I get at 111 00:06:14,300 --> 00:06:17,100 initial contact from the original alpha fly. 112 00:06:18,100 --> 00:06:20,900 I tend to land like at my lateral midfoot. 113 00:06:21,220 --> 00:06:23,860 So if you think about those air pods on the alpha fly. 114 00:06:24,350 --> 00:06:28,510 You're really landing right on that the most cushioned part of 115 00:06:28,510 --> 00:06:31,470 that shoe and then it just rockets you forward. 116 00:06:31,990 --> 00:06:37,070 And I get that same feeling at initial contact in the shoe and 117 00:06:37,070 --> 00:06:41,190 I would say it's a little more controlled feeling than the 118 00:06:41,230 --> 00:06:45,430 alpha fly. But I just like that really 119 00:06:45,430 --> 00:06:50,870 immediately responsive initial contact and then the four foot 120 00:06:50,870 --> 00:06:53,030 rocker kind of pushes you and to push off. 121 00:06:53,840 --> 00:06:57,800 I've used it for a workout with threshold intervals. 122 00:06:57,880 --> 00:07:02,560 I've used it for workout at like 10K pace intervals and then on 123 00:07:02,560 --> 00:07:08,000 Sunday yesterday I used it for a 35 minute hilly tempo at like 124 00:07:08,000 --> 00:07:11,520 marathon effort. And I've got to say I just I 125 00:07:11,520 --> 00:07:15,160 love this shoe. I'm doing the New Haven 20K 126 00:07:15,600 --> 00:07:18,360 Labor Day and I think this is going to be my ratio. 127 00:07:18,960 --> 00:07:21,120 I'm not sure I would use it in a marathon. 128 00:07:21,880 --> 00:07:24,760 Although I think I'll know better after the 20 K and maybe 129 00:07:24,760 --> 00:07:28,000 testing it on a couple more marathon pace runs. 130 00:07:28,600 --> 00:07:31,960 I think it might be a little firm for a marathon, but you 131 00:07:31,960 --> 00:07:36,880 never know. So I would this is an expensive 132 00:07:36,880 --> 00:07:40,320 shoe. It's 290 dollars, $40 more than 133 00:07:40,440 --> 00:07:44,440 the Vapor Flyer, the Alpha fly. But I think it's worth it. 134 00:07:45,000 --> 00:07:48,160 Especially if you're someone like me who loved the original 135 00:07:48,160 --> 00:07:50,400 alpha fly. It's not available anymore. 136 00:07:50,400 --> 00:07:54,760 Or it's only available in a couple sizes, Especially if you 137 00:07:54,760 --> 00:07:56,720 land at your midfoot or your forefoot. 138 00:07:57,320 --> 00:08:02,480 This feels like the original alpha Fly, so check it out on 139 00:08:02,480 --> 00:08:03,040 cloud. Boom. 140 00:08:03,040 --> 00:08:09,160 E3 is my #4 shoe of the year, but will it be my #2 or #1 by 141 00:08:09,160 --> 00:08:10,440 the end of the year? We'll see. 142 00:08:11,680 --> 00:08:17,790 All right, my #3 shoe. Is the Topo Cyclone Two, which I 143 00:08:17,790 --> 00:08:20,230 have put a ton of miles on this year. 144 00:08:20,430 --> 00:08:22,670 I think it's coming to the end of its life. 145 00:08:22,670 --> 00:08:27,750 I used it last week on some Dirt Rd. so you can see I kind of 146 00:08:27,750 --> 00:08:30,710 destroyed the the exposed midsole there. 147 00:08:31,470 --> 00:08:36,470 But this shoe, I've used it literally for everything easy 148 00:08:36,470 --> 00:08:38,830 runs. I've used it for a long run of 149 00:08:38,830 --> 00:08:42,280 17 miles. I've used it for workouts with 150 00:08:42,360 --> 00:08:45,160 intervals. Hill springs mile pace 151 00:08:45,160 --> 00:08:51,440 intervals, 5K pace, 10K pace, long marathon tempos. 152 00:08:51,440 --> 00:08:53,760 This you can do it all. It's light. 153 00:08:54,240 --> 00:08:58,160 For a women's size 7, it's 5 1/2 ounces, which is crazy. 154 00:08:59,280 --> 00:09:01,120 The stack height is pretty reasonable. 155 00:09:01,120 --> 00:09:05,560 It's 27 in the heel, 22 in the four foot and it's got a Pbex 156 00:09:05,560 --> 00:09:10,650 midsole, so it's a super foam. Topo did an amazing job with 157 00:09:10,650 --> 00:09:17,370 their first super foam shoe and I I just can't say enough good 158 00:09:17,370 --> 00:09:21,250 things about it. I I've got, like I said, 250 159 00:09:21,250 --> 00:09:23,970 miles on mine. I think it's time to get a new 160 00:09:23,970 --> 00:09:26,170 pair. The cushioning in the forefoot 161 00:09:26,170 --> 00:09:29,930 is feeling a little bit flat. Like I I feel like it's 162 00:09:29,930 --> 00:09:34,250 bottoming out a little bit. I'll probably still run a little 163 00:09:34,250 --> 00:09:36,690 bit more in it, but I'm going to order a new pair just to 164 00:09:36,690 --> 00:09:39,530 compare. The new version to what my 165 00:09:39,530 --> 00:09:43,770 version feels now. I think the reason I like this 166 00:09:43,770 --> 00:09:49,250 shoe so much, #1 topos toebox is the best in the business. 167 00:09:49,370 --> 00:09:53,810 It's wide without being sloppy, My foot doesn't move around in 168 00:09:53,810 --> 00:09:56,090 it. But also my Mt p's have plenty 169 00:09:56,090 --> 00:09:59,250 of room. It's they just strike a nice 170 00:09:59,250 --> 00:10:03,770 balance between a roomy toebox and not allowing any foot 171 00:10:03,770 --> 00:10:07,880 translation in the shoe. I also get along really well 172 00:10:07,880 --> 00:10:13,680 with the late tow Spring Topo has and the Cyclone Two is no 173 00:10:13,680 --> 00:10:19,520 exception. Nice wide base gives me a really 174 00:10:19,520 --> 00:10:25,200 nice place to land right around here and you just roll really 175 00:10:25,200 --> 00:10:28,560 nicely and to push off. But you can see the four foot 176 00:10:28,800 --> 00:10:32,920 still has some flexibility to it, which I think is what helps 177 00:10:32,920 --> 00:10:35,640 make it comfortable at faster paces. 178 00:10:36,010 --> 00:10:39,930 I know David loves the shoe for track workouts, and while I 179 00:10:39,930 --> 00:10:43,090 don't do many workouts on the track when I do like mile pace 180 00:10:43,090 --> 00:10:46,050 work, this is the shoe that I go to 1st. 181 00:10:46,250 --> 00:10:50,450 It just feels the most natural. It provides enough cushioning 182 00:10:50,730 --> 00:10:55,810 without feeling unstable, and it still provides plenty of ground 183 00:10:55,810 --> 00:10:59,850 field because the stack height really isn't that much so. 184 00:11:00,480 --> 00:11:04,320 This shoe can't wait to get a fresh pair, but Topo really hit 185 00:11:04,320 --> 00:11:09,120 it out of the park with this one, My #2 shoe, which no one 186 00:11:09,120 --> 00:11:11,680 will be surprised about. Although you might wonder why 187 00:11:11,680 --> 00:11:13,560 it's not. My number one is the Brooks 188 00:11:13,560 --> 00:11:18,160 Hyperion Max. This shoe has 100% been my do it 189 00:11:18,160 --> 00:11:20,920 all. I'm traveling. 190 00:11:20,920 --> 00:11:24,520 This is the shoe I'm bringing because I can use it for every 191 00:11:24,520 --> 00:11:29,500 run of the week. It fits really comfortably, 192 00:11:29,500 --> 00:11:33,620 although for me I do use where the men's version to get a 193 00:11:33,620 --> 00:11:35,460 little bit extra room in the toe box. 194 00:11:35,820 --> 00:11:41,020 So I would recommend that if you have a wider 4 foot women just 195 00:11:41,100 --> 00:11:45,500 go up to the men's size men. I do believe they make the shoe 196 00:11:45,500 --> 00:11:49,180 in the wide version, so I would check that out, but. 197 00:11:49,550 --> 00:11:52,950 This shoe is amazing. First of all, it's light. 7 1/2 198 00:11:52,950 --> 00:11:57,670 ounces for men's size 96.7 oz for women's size 8. 199 00:11:57,950 --> 00:11:59,950 That's really light for a training shoe. 200 00:12:00,430 --> 00:12:05,990 I've used it for 20 mile easy runs and my feet have felt 201 00:12:06,470 --> 00:12:08,830 cushioned, protected from the ground. 202 00:12:09,230 --> 00:12:13,230 It's just for me the right balance of stack height, 203 00:12:13,230 --> 00:12:17,390 cushioning and responsiveness. I also find because of the. 204 00:12:18,260 --> 00:12:21,420 Slightly firmer ride and the rocker geometry. 205 00:12:21,460 --> 00:12:25,220 You can see there's a pretty good heel bevel, pretty good 4 206 00:12:25,220 --> 00:12:27,380 foot rocker, some toe spring here. 207 00:12:28,060 --> 00:12:32,700 It works really well for intervals, almost any pace and 208 00:12:32,700 --> 00:12:34,700 kind of like the Topo Cyclone too. 209 00:12:34,700 --> 00:12:40,660 I've used it for every pace workout from mile pace to longer 210 00:12:40,660 --> 00:12:45,180 marathon tempos and it just it responds to the pace you ask of 211 00:12:45,180 --> 00:12:47,420 it. So I've. 212 00:12:47,830 --> 00:12:51,030 I just loved having the shoe in my rotation because I know it 213 00:12:51,030 --> 00:12:56,150 can take anything I throw at it. This is actually my second pair 214 00:12:56,190 --> 00:13:01,030 of the Hyperion Max this year. My first pair I got to about 300 215 00:13:01,030 --> 00:13:05,270 miles and then felt like the midsole had just compressed too 216 00:13:05,270 --> 00:13:07,870 much, particularly where I land in the midfoot. 217 00:13:08,310 --> 00:13:12,510 So I ordered the second pair. I love this colorway, by the 218 00:13:12,510 --> 00:13:16,290 way. The out sole on my first pair 219 00:13:16,570 --> 00:13:18,130 didn't really wear out much at all. 220 00:13:18,490 --> 00:13:21,370 There's pretty significant rubber coverage and you can see. 221 00:13:21,370 --> 00:13:24,690 So this pair I've got I think like 170 miles on. 222 00:13:25,250 --> 00:13:29,010 It's just a little bit worn where the exposed mid sole is, 223 00:13:29,410 --> 00:13:33,250 but the rubber, there's almost nowhere on it good. 224 00:13:33,650 --> 00:13:36,810 If it came down to just the rubber, this shoe would like 225 00:13:36,810 --> 00:13:41,330 probably last 500 miles for me, but the DNA flash definitely 226 00:13:41,330 --> 00:13:43,820 felt like it. Had broken down pretty 227 00:13:43,820 --> 00:13:48,580 significantly by 300 miles. The rubber gives it great 228 00:13:48,580 --> 00:13:52,220 traction in the rain like it's just it's a dependable, 229 00:13:52,220 --> 00:13:56,740 comfortable, light, well performing shoe. 230 00:13:58,020 --> 00:14:01,580 If Super Shoes didn't exist, I'd run a marathon this tomorrow, no 231 00:14:01,580 --> 00:14:05,580 question. So I this is $170 shoe. 232 00:14:05,580 --> 00:14:09,620 I think it's worth every penny. I really highly recommend it. 233 00:14:10,540 --> 00:14:13,740 It's definitely been the replacement for the New Balance 234 00:14:13,740 --> 00:14:18,940 Beacon for me, which many of you know is my primary love in 235 00:14:18,940 --> 00:14:22,140 running shoes but does not exist anymore. 236 00:14:22,140 --> 00:14:26,100 So if you're a Beacon fan like me, check the Hyperion Max out. 237 00:14:26,460 --> 00:14:28,140 I don't think you'll be disappointed. 238 00:14:29,660 --> 00:14:34,980 So now moving on to my #1 shoe of the year that is hands down 239 00:14:35,420 --> 00:14:39,490 the Vapor Fly 3. This shoe I ran Grandma's 240 00:14:39,490 --> 00:14:45,890 marathon in in June. I had 0 foot irritation or 241 00:14:45,890 --> 00:14:50,290 discomfort during the race. But even more importantly, after 242 00:14:50,290 --> 00:14:55,130 the race my feet felt fine. My quads and hamstrings were 243 00:14:55,130 --> 00:14:59,420 tired, but my feet felt like. You know, I hadn't done anything 244 00:14:59,420 --> 00:15:03,860 special the day before, so I'm really impressed with the 245 00:15:03,900 --> 00:15:07,820 updates they made to the shoe. I have the Vapor Fly one, I've 246 00:15:07,820 --> 00:15:10,620 got the Vapor Fly two, and obviously I've got this. 247 00:15:11,060 --> 00:15:13,540 This is my hands down favorite version. 248 00:15:14,660 --> 00:15:18,900 They some people may not know they shifted the four foot 249 00:15:18,900 --> 00:15:22,820 platform medially in version three and while. 250 00:15:24,660 --> 00:15:27,740 Logically, I thought that perhaps I would not like that 251 00:15:27,740 --> 00:15:30,900 because I do tend to land pretty far laterally. 252 00:15:31,420 --> 00:15:35,620 It actually made the four foot feel more stable and feel like 253 00:15:35,620 --> 00:15:40,020 it was more directly underneath my foot from initial contact to 254 00:15:40,020 --> 00:15:44,980 push off. So I again, the proof is in the 255 00:15:44,980 --> 00:15:48,060 pudding of how I felt during and after the marathon. 256 00:15:49,220 --> 00:15:53,060 Definitely the most comfortable, best performing Vapor Fly for 257 00:15:53,060 --> 00:15:56,530 me. They also updated the upper. 258 00:15:56,930 --> 00:16:01,450 This flying material is a lot more breathable than version one 259 00:16:01,450 --> 00:16:04,370 or two. There's a little bit more volume 260 00:16:04,410 --> 00:16:08,810 in the tow box. I had to size up for version one 261 00:16:08,810 --> 00:16:11,210 and two a half size. Not this one. 262 00:16:11,210 --> 00:16:14,050 This one's true to size. Had plenty of room for my big 263 00:16:14,050 --> 00:16:18,930 toe and length. Had no irritation at my Mtp's in 264 00:16:18,930 --> 00:16:23,570 the width. And again, I just can't say how 265 00:16:23,570 --> 00:16:25,330 much more breathable this version is. 266 00:16:25,330 --> 00:16:28,090 You can see how big the perforations are here. 267 00:16:30,010 --> 00:16:33,610 Same asymmetrical lacing like previous versions. 268 00:16:34,330 --> 00:16:38,570 I never experienced any like irritation or hotspots from the 269 00:16:38,570 --> 00:16:43,530 laces and any of the versions of the shoe, but just great fit, 270 00:16:43,890 --> 00:16:49,360 incredible performance. I and Matt also found this. 271 00:16:49,480 --> 00:16:54,080 We both thought that this version felt a little bit firmer 272 00:16:54,080 --> 00:16:57,200 than versions one and two, and I know a lot of people disagreed 273 00:16:57,200 --> 00:16:59,160 with us. I thought maybe that would 274 00:16:59,160 --> 00:17:00,960 change as I put more miles on it. 275 00:17:00,960 --> 00:17:04,720 I've got 100 miles now on it. After the marathon it still 276 00:17:04,720 --> 00:17:08,720 feels the same. So when I say it feels firmer 277 00:17:08,720 --> 00:17:13,680 than versions one or two when you had initial contact in the 278 00:17:13,680 --> 00:17:17,240 1st 2 versions. You get that sinking feeling 279 00:17:17,240 --> 00:17:20,520 before you kind of roll forward and push off. 280 00:17:21,040 --> 00:17:24,119 I just don't get that sinking in feeling with the shoe. 281 00:17:24,440 --> 00:17:28,200 It feels like you land and like you're immediately pushed 282 00:17:28,200 --> 00:17:30,560 forward. So one, it feels more 283 00:17:30,560 --> 00:17:34,480 responsive, but it also feels a little more stable because you 284 00:17:34,480 --> 00:17:37,480 don't get that sinking in feeling, and that may be 285 00:17:37,480 --> 00:17:40,920 specific to my mechanics. As a midfoot striker, the shoe 286 00:17:41,600 --> 00:17:44,760 probably feels different to people who land further back. 287 00:17:45,230 --> 00:17:49,670 But for me as a lateral mid foot striker and this shoe feels more 288 00:17:49,670 --> 00:17:52,150 responsive than the previous versions, which is something 289 00:17:52,150 --> 00:17:57,190 that I like a lot. So 5.6 ounces for women's size 290 00:17:57,190 --> 00:17:59,870 8, you can't beat that weight. They actually figured out how to 291 00:17:59,870 --> 00:18:04,110 make it lighter than versions one or two, even with a little 292 00:18:04,110 --> 00:18:09,470 bit more rubber coverage on the sole you can see. 293 00:18:09,630 --> 00:18:12,110 So this is 100 miles. It's dirty. 294 00:18:13,330 --> 00:18:15,570 But there's really no areas of major wear. 295 00:18:15,810 --> 00:18:19,130 I think I'm going to get maybe another marathon out of these. 296 00:18:19,490 --> 00:18:22,690 I'm running Philly in November, so I've got to decide between 297 00:18:22,690 --> 00:18:25,650 these. Or maybe cloud Boom E3. 298 00:18:25,650 --> 00:18:28,650 We'll see. But there's definitely some life 299 00:18:28,650 --> 00:18:31,930 left in these shoes, so I'll keep you guys updated about what 300 00:18:31,930 --> 00:18:36,440 I choose. So thank you for listening to my 301 00:18:37,280 --> 00:18:42,160 top five shoes so far of 2023. There are some really exciting 302 00:18:42,360 --> 00:18:45,200 shoes coming out in the second-half that I am really 303 00:18:45,200 --> 00:18:47,600 excited to try. Can't talk about them yet, but 304 00:18:47,600 --> 00:18:50,920 hopefully soon. So I will keep you updated on 305 00:18:50,920 --> 00:18:54,360 what my thoughts are for the rest of the year, especially as 306 00:18:54,360 --> 00:18:56,720 I get further into marathon training. 307 00:18:58,290 --> 00:19:00,250 Like I said, we love hearing from you. 308 00:19:00,610 --> 00:19:04,290 Let us know what you think about shoe so far this year, what your 309 00:19:04,290 --> 00:19:06,450 favorites are. Shoot us an e-mail 310 00:19:06,450 --> 00:19:09,850 doctorsofrunning@gmail.com or leave us a comment. 311 00:19:11,090 --> 00:19:28,860 And thanks for listening. So today is just going to be me 312 00:19:28,860 --> 00:19:32,780 solo Matt talking about an article that I was after a lot 313 00:19:32,780 --> 00:19:35,300 of work was very fortunate to get published in the Journal of 314 00:19:35,300 --> 00:19:37,620 Sports Biomechanics. And this is an area that I'm 315 00:19:37,620 --> 00:19:39,540 going to talk about that's very special to me. 316 00:19:39,540 --> 00:19:42,980 It's also very personal. And so the title of the article 317 00:19:42,980 --> 00:19:45,660 was Changes and Running Biomechanics in Masters Runners 318 00:19:45,660 --> 00:19:49,580 Over Age 50A Systematic Review. And why this special to me? 319 00:19:49,700 --> 00:19:52,540 Because a my dissertation that I'm working on, and this by the 320 00:19:52,540 --> 00:19:55,580 way, was the 2nd chapter of my dissertation and I've got three 321 00:19:55,580 --> 00:19:57,210 done. Hopefully gonna be starting the 322 00:19:57,210 --> 00:19:59,090 4th one out of five very soon here. 323 00:19:59,650 --> 00:20:02,890 The reason this was important because I have really turned my 324 00:20:02,890 --> 00:20:06,330 focus and a lot of my private clinical practice to working 325 00:20:06,330 --> 00:20:08,690 with Master's runners. It's something I really am 326 00:20:08,690 --> 00:20:11,210 passionate about. I am besides being an orthopedic 327 00:20:11,210 --> 00:20:14,210 clinical specialist, I am also a geriatric clinical specialist. 328 00:20:14,840 --> 00:20:17,840 And I love working with older individuals because I want to 329 00:20:17,840 --> 00:20:21,480 know a what's happening to our bodies, both my body and others, 330 00:20:21,760 --> 00:20:24,640 and what we can do about it, to be able to age gracefully. 331 00:20:24,720 --> 00:20:26,960 It's one of those things, you know, everybody, you know 332 00:20:27,080 --> 00:20:28,520 everybody's going to get older, right? 333 00:20:29,040 --> 00:20:32,080 But we need to figure out what does that mean for each one of 334 00:20:32,080 --> 00:20:33,480 us. So we know there are changes 335 00:20:33,480 --> 00:20:36,600 that happen as we get older. We know of some changes a lot 336 00:20:36,600 --> 00:20:39,830 better than other changes, but how is that going to affect our 337 00:20:39,830 --> 00:20:41,590 function? And that's why I'm so interested 338 00:20:41,590 --> 00:20:44,950 in in older individuals and aging is because I just, like I 339 00:20:44,950 --> 00:20:47,870 said, want to know what's happening and what we can do 340 00:20:47,870 --> 00:20:50,790 about it is kind of the big key. The problem with figuring out 341 00:20:50,790 --> 00:20:53,990 what to do about it is, as I've gone through my dissertation 342 00:20:53,990 --> 00:20:58,550 work, written now published, discovered, there was not as 343 00:20:58,550 --> 00:21:00,510 much as I was hoping in this area. 344 00:21:00,510 --> 00:21:04,380 Which is kind of a little disappointing because aging, 345 00:21:04,380 --> 00:21:05,660 right? There's lots of literature on 346 00:21:05,660 --> 00:21:07,860 aging. There's not as much literature 347 00:21:07,860 --> 00:21:11,620 on being athletic and aging. There's very basic stuff like, 348 00:21:11,860 --> 00:21:14,660 oh, you make sure you do basic exercise, don't sit on the 349 00:21:14,660 --> 00:21:16,510 couch. It's like OK, cool for those 350 00:21:16,510 --> 00:21:19,630 people who actually want to still be running and working out 351 00:21:19,630 --> 00:21:22,630 of the high intensity, what do, what does that mean for us? 352 00:21:22,630 --> 00:21:26,150 And I have a little bit of that for you, but I also, this is one 353 00:21:26,150 --> 00:21:28,990 of the reasons why I wanted to do this systematic review is 354 00:21:28,990 --> 00:21:33,390 because yes, there's some literature reviews on kind of 355 00:21:33,390 --> 00:21:35,870 what happens. In the masters runner there was 356 00:21:35,950 --> 00:21:38,270 a systematic reverse Literature review is different because this 357 00:21:38,270 --> 00:21:40,510 direct review is actual research on research. 358 00:21:40,510 --> 00:21:43,150 If that tells you how boring I am, I'm just kidding. 359 00:21:43,950 --> 00:21:46,110 The literature review is kind of like an expert opinion where 360 00:21:46,190 --> 00:21:47,790 like we bring some stuff together, but it's not this 361 00:21:47,790 --> 00:21:50,550 systematic study of what actually has been done and how 362 00:21:50,550 --> 00:21:51,990 do we make sure we don't miss anything. 363 00:21:52,230 --> 00:21:54,550 So there wasn't anything on biomechanical changes in masters 364 00:21:54,550 --> 00:21:56,310 runners. There's not very much on masters 365 00:21:56,310 --> 00:21:59,630 runners to begin with. There are a couple studies on 366 00:21:59,630 --> 00:22:03,310 systematic reviews on the muscle morphology changes. 367 00:22:03,310 --> 00:22:05,990 From what There's a wonderful article Mckendree at All on 368 00:22:06,190 --> 00:22:09,390 muscle morphology changes and that includes strength athletes, 369 00:22:09,390 --> 00:22:11,550 endurance athletes. Not specific to runners, but 370 00:22:11,550 --> 00:22:15,540 there's some good stuff that can bleed gleaned from there, but 371 00:22:15,540 --> 00:22:19,740 nothing specific to and certainly no consensus on 372 00:22:19,740 --> 00:22:22,580 masters runners. So the purpose of this because 373 00:22:22,820 --> 00:22:27,300 my research is on this group and if I want to do research I need 374 00:22:27,300 --> 00:22:30,420 to have a good stable foundation to stand on it before I do this. 375 00:22:30,420 --> 00:22:33,340 Like well, how am I going to argue something about, well this 376 00:22:33,340 --> 00:22:35,540 has changed, this biomechanical change is happening so I can 377 00:22:35,540 --> 00:22:37,980 look at this. I didn't have that consistently. 378 00:22:37,980 --> 00:22:41,540 So the purpose was to finally get a consensus on in the 379 00:22:41,540 --> 00:22:45,540 current literature about what by mechanically happens for those 380 00:22:45,540 --> 00:22:49,940 of us running as we get older. So so basically it was the 381 00:22:49,940 --> 00:22:53,820 looking at research comparing younger runners to masters 382 00:22:53,820 --> 00:22:59,380 runners and let me clarify one thing in just a second and the 383 00:22:59,380 --> 00:23:03,850 reason I said over age 50 is because we got to define masters 384 00:23:03,850 --> 00:23:05,410 runners first and explain what that is. 385 00:23:05,410 --> 00:23:08,130 So for those who haven't heard this I'm sure most hopefully 386 00:23:08,130 --> 00:23:10,090 most people have and probably the masters runners listener 387 00:23:10,090 --> 00:23:15,690 going, no offense. Masters runners are defined as 388 00:23:15,850 --> 00:23:18,730 any runner over the IT depends on who you ask, any runner over 389 00:23:18,730 --> 00:23:22,890 the age of 35 to 40 who is continuing to compete in road 390 00:23:22,890 --> 00:23:27,490 running events, trail running events, USA track and field 391 00:23:27,490 --> 00:23:31,410 generally defines it 35 to 40. I have a problem with this 392 00:23:31,410 --> 00:23:34,370 because if you look at the literature on when we say the 393 00:23:34,370 --> 00:23:38,450 largest musculoskeletal changes, it's not 35 to 40 in fact. 394 00:23:38,730 --> 00:23:41,370 So you start seeing just little Q as what happens when you start 395 00:23:41,370 --> 00:23:44,690 getting older. Age 30 is about the first time 396 00:23:44,810 --> 00:23:46,490 on average. You start seeing some 397 00:23:46,490 --> 00:23:49,450 significant changes and they're like not significant but start 398 00:23:49,450 --> 00:23:51,290 seeing change in the musculoskeletal system. 399 00:23:51,290 --> 00:23:53,850 When you're younger, you get stronger, everything's moving 400 00:23:53,850 --> 00:23:55,890 forward, right. It's like life is great. 401 00:23:56,910 --> 00:24:00,110 As you hit 30, some of that stuff starts to slow down and 402 00:24:00,110 --> 00:24:02,910 you're going to start seeing some changes and little declines 403 00:24:02,910 --> 00:24:04,670 in function. I say little because, yeah, 404 00:24:04,710 --> 00:24:05,870 you're still seeing 30 year olds. 405 00:24:05,870 --> 00:24:08,750 That's like some of the best time for endurance athletes and 406 00:24:09,030 --> 00:24:12,190 some incredible masters athletes who are setting records and all 407 00:24:12,190 --> 00:24:14,310 this stuff. So you see a lot of elite 408 00:24:14,310 --> 00:24:16,990 athletes actually frequently peaking in 30. 409 00:24:16,990 --> 00:24:20,230 So that's why I'm like, I don't know if you can label this 410 00:24:20,870 --> 00:24:24,540 fairly going, OK, this group is older, like has significant 411 00:24:24,540 --> 00:24:26,740 changes where they need to have their own age group, right. 412 00:24:26,980 --> 00:24:32,500 I'm not meaning to like say oh, you know, if you're 35, like you 413 00:24:32,500 --> 00:24:33,860 don't deserve your own age category. 414 00:24:33,860 --> 00:24:35,380 I'm not saying that. I am saying that from the 415 00:24:35,420 --> 00:24:37,620 evidence. A lot of the changes that you 416 00:24:37,620 --> 00:24:42,140 really start to see don't happen until about on average age. 50 417 00:24:42,140 --> 00:24:45,860 is a great article by Hall which kind of looking at this not in 418 00:24:45,860 --> 00:24:49,080 runners but in like huge volumes of people throughout the age 419 00:24:49,080 --> 00:24:51,240 span. What we found was they found was 420 00:24:51,400 --> 00:24:54,000 30 is kind of the first thing that starts to happen, 50 is 421 00:24:54,000 --> 00:24:57,800 where this starts to accelerate and then 75 ish is when this 422 00:24:57,800 --> 00:25:01,200 really starts to accelerate. And I can tell you this and this 423 00:25:01,200 --> 00:25:03,920 is anecdotal, but I can also tell you this from a clinical 424 00:25:03,960 --> 00:25:07,040 practice standpoint. But those age periods is where 425 00:25:07,040 --> 00:25:11,430 you start seeing major changes. Now you obviously want to do 426 00:25:11,430 --> 00:25:14,710 something about them, right. And that's where I'm coming in 427 00:25:14,710 --> 00:25:17,990 and with this article is kind of trying to start some of the what 428 00:25:17,990 --> 00:25:20,950 do we need to do about this? What do we, how do we maintain 429 00:25:20,950 --> 00:25:22,310 our function as long as possible? 430 00:25:22,310 --> 00:25:24,870 Can we maintain the same function we did that we were 25 431 00:25:24,870 --> 00:25:27,790 / 75? Probably not, but we can at 432 00:25:27,790 --> 00:25:31,070 least maintain that in age as well as possible and keep moving 433 00:25:31,070 --> 00:25:33,230 as well as possible for as long as possible. 434 00:25:33,230 --> 00:25:36,270 So that's where this comes in. So I, to be honest, disagree 435 00:25:36,270 --> 00:25:39,070 with having 35 to 40 be the start of masters running 436 00:25:39,070 --> 00:25:41,830 category. I think that it should be 4550 437 00:25:42,110 --> 00:25:45,430 based on current evidence, but I'm not the one in charge of 438 00:25:45,430 --> 00:25:47,430 that. That said, because I wanted to 439 00:25:47,430 --> 00:25:51,390 make sure I saw changes, I focused on masters run or 440 00:25:51,430 --> 00:25:54,750 masters runners over the age 50 and older and then younger 441 00:25:54,750 --> 00:25:57,310 runners 40 and younger because that middle group kind of like 442 00:25:57,310 --> 00:25:59,790 that was that transition period I was really concerned about. 443 00:25:59,790 --> 00:26:01,690 And you're welcome. And anybody that's curious, you 444 00:26:01,690 --> 00:26:04,250 are welcome to see my full methodology and pick it apart 445 00:26:04,250 --> 00:26:06,490 because any feedback I am more than open to. 446 00:26:06,810 --> 00:26:09,090 So again, that's the definition of masters runners. 447 00:26:09,210 --> 00:26:12,890 What happens or at least what do we know happens as we get older. 448 00:26:12,930 --> 00:26:16,330 So what we do know so far some of the stuff I told you age 50 449 00:26:16,530 --> 00:26:20,250 approximately tends to be a major time point. 450 00:26:20,610 --> 00:26:24,720 We do know that, not specifically in runners, but we 451 00:26:24,720 --> 00:26:28,520 know that as you get actually, yeah, as you get older, in the 452 00:26:28,520 --> 00:26:32,000 general population we tend to lose strength most 453 00:26:32,000 --> 00:26:33,760 significantly. And muscle eyes. 454 00:26:33,760 --> 00:26:36,360 Let me start over. We tend to lose muscle mass, 455 00:26:36,360 --> 00:26:38,560 most significantly in the extremities. 456 00:26:38,840 --> 00:26:42,320 So you tend to maintain trunk hip function a lot better than 457 00:26:42,320 --> 00:26:45,680 you maintain wrist, and especially calf and foot 458 00:26:45,680 --> 00:26:48,440 function. The calf function is something 459 00:26:48,440 --> 00:26:51,520 that has been studied extensively in older individuals 460 00:26:51,520 --> 00:26:54,720 as a risk for falls, right? Because your calf really is how 461 00:26:54,720 --> 00:26:56,640 you propel. It's also how you your ankle 462 00:26:56,640 --> 00:26:59,000 strategy. It's how you really get used to 463 00:26:59,000 --> 00:27:02,890 or like accommodate to any kind of weird changes on your foot. 464 00:27:02,890 --> 00:27:04,690 i.e., it's how you maintain balance. 465 00:27:04,890 --> 00:27:07,370 What you don't want to have happen is if you have a small 466 00:27:07,370 --> 00:27:09,810 change in the surface underneath you, you don't want to have an 467 00:27:09,810 --> 00:27:12,530 exaggerated balance reaction because that can actually cause 468 00:27:12,530 --> 00:27:14,650 you to fall. You want to have a balance 469 00:27:14,650 --> 00:27:19,130 reaction that matches to the perturbation that that you 470 00:27:19,130 --> 00:27:20,890 experience, right? So if you kind of slip a little 471 00:27:20,890 --> 00:27:23,250 bit, you should be able to like use your ankle and your calf 472 00:27:23,250 --> 00:27:25,610 muscles kind of balance yourself really quickly instead of having 473 00:27:25,610 --> 00:27:29,170 the whole thing get involved, which can be a risk factor for 474 00:27:29,760 --> 00:27:32,840 falls. We do know again power, let me 475 00:27:32,840 --> 00:27:35,160 let me keep, I keep going the wrong way with this and I think 476 00:27:35,160 --> 00:27:36,200 appreciate your patience on this. 477 00:27:36,440 --> 00:27:39,520 So we know that overall, but especially in the extremities 478 00:27:39,520 --> 00:27:43,440 like calf and things like that, we tend to lose muscle mass as 479 00:27:43,440 --> 00:27:44,840 we get older. That's just something that 480 00:27:44,840 --> 00:27:46,960 happens. There's this, you know, power 481 00:27:46,960 --> 00:27:50,400 and strength athletes tend to be able to maintain that better. 482 00:27:50,640 --> 00:27:53,240 They don't maintain it 100%, but they maintain it a lot better as 483 00:27:53,240 --> 00:27:57,040 we get older. So we lose muscle mass, we lose 484 00:27:57,120 --> 00:28:00,870 more muscle strength then we do muscle mass, right. 485 00:28:00,870 --> 00:28:02,910 So that's been fair. This is not specific to mass 486 00:28:02,910 --> 00:28:05,670 drones, it's just across like the general population. 487 00:28:06,030 --> 00:28:10,750 We also tend to lose more muscle power and power generation than 488 00:28:10,750 --> 00:28:13,070 we do muscle strength and muscle mass. 489 00:28:13,070 --> 00:28:15,750 So there's there's a mystery here that I'm not going to 490 00:28:15,750 --> 00:28:18,950 address today that we are definitely losing function as we 491 00:28:18,950 --> 00:28:20,270 get older. Okay. 492 00:28:21,470 --> 00:28:26,020 The further question is, So what does that mean and what other 493 00:28:26,020 --> 00:28:27,740 changes are we seeing? So we talked about 494 00:28:27,740 --> 00:28:30,060 musculoskeletal stuff, like muscleskeletal stuff you're 495 00:28:30,060 --> 00:28:32,700 seeing. We also know that there's a 496 00:28:32,700 --> 00:28:35,740 dramatic change in the injury types as we get older. 497 00:28:35,740 --> 00:28:38,580 So when you're younger, the more common ones you'll see kind of 498 00:28:38,580 --> 00:28:41,780 the top ones are Patel femoral or knee stuff, right? 499 00:28:41,780 --> 00:28:43,100 A lot of people have had some knee stuff. 500 00:28:43,100 --> 00:28:45,740 It's really common when you're younger, not everyone, but a lot 501 00:28:45,740 --> 00:28:49,100 of people. So top ones are like knee stuff, 502 00:28:49,100 --> 00:28:53,710 patellar tendonopathy, Patel femoral issues, IT band stuff, 503 00:28:53,710 --> 00:28:56,430 shin splint IE medial tibial stress syndrome, shin splints 504 00:28:56,630 --> 00:28:59,310 and then Achilles stuff is down there a little bit as you get 505 00:28:59,830 --> 00:29:01,790 older and you become a master's owner. 506 00:29:01,790 --> 00:29:03,390 This is a great study from McKean at all. 507 00:29:04,430 --> 00:29:07,710 Found that as you get older you tend to experience a lot more 508 00:29:07,710 --> 00:29:12,270 Achilles issues, which is #1, calf problems and hamstring 509 00:29:12,270 --> 00:29:14,880 issues. That's not to say that you don't 510 00:29:14,880 --> 00:29:18,600 have knee problems, that's you. But the the most common ones are 511 00:29:18,600 --> 00:29:25,280 calf #1, sorry, Achilles #1, calf #1 two, and hamstring #3, 512 00:29:25,440 --> 00:29:28,440 and we have no idea why. So that's where my interest is 513 00:29:28,440 --> 00:29:30,520 going. Okay, I'm a physical therapist. 514 00:29:31,240 --> 00:29:34,000 I treat injuries. Why is this happening? 515 00:29:34,000 --> 00:29:39,120 And we really don't know. There's some, some literature 516 00:29:39,120 --> 00:29:41,880 views that suggested, you know, oh, maybe it has to do with loss 517 00:29:41,880 --> 00:29:43,520 of cast strength. We don't know for sure. 518 00:29:43,800 --> 00:29:46,320 There's some kind of, I'm not going to say stereotypes, but 519 00:29:46,320 --> 00:29:49,080 like some commonly accepted things that happen in master 520 00:29:49,080 --> 00:29:51,000 runners when there's not a consistence on research. 521 00:29:51,000 --> 00:29:54,520 And this is where I came in. So some of the previous general 522 00:29:54,520 --> 00:29:57,840 evidence, not a systematic view, had suggested that master 523 00:29:57,840 --> 00:30:00,160 runners shouldn't have shorter stride lengths. 524 00:30:00,360 --> 00:30:02,560 They tend to have higher stride rates. 525 00:30:03,040 --> 00:30:05,520 They tend to obviously have a lot less bounce. 526 00:30:05,520 --> 00:30:07,320 They tend to be a lot more level because they're generating, 527 00:30:07,320 --> 00:30:08,920 supposedly generating a lot less force. 528 00:30:09,240 --> 00:30:12,480 But if you look at a consensus in literature using a systemic 529 00:30:12,480 --> 00:30:16,760 review, we really didn't know. So you can't really make any 530 00:30:16,760 --> 00:30:19,760 consensus any like hypotheses because you have nothing to 531 00:30:19,760 --> 00:30:21,520 stand on because you're not really sure. 532 00:30:21,520 --> 00:30:24,440 We were not really sure what was happening as you're going from 533 00:30:24,560 --> 00:30:26,800 being a younger runner to a masters runner. 534 00:30:26,800 --> 00:30:29,760 So that's where I came in. So I did the Systemic review. 535 00:30:30,490 --> 00:30:33,330 It took six months to just do the RE, like do the review 536 00:30:33,330 --> 00:30:35,970 because it was myself and my advisor Dr. Chris Patterson over 537 00:30:35,970 --> 00:30:37,730 at APU that were working on this. 538 00:30:38,610 --> 00:30:40,290 It's probably closer to 7-8 months. 539 00:30:40,290 --> 00:30:42,490 This took a lot of time and a lot of work. 540 00:30:42,650 --> 00:30:44,970 If you've never done a Systemic Review and you don't understand 541 00:30:44,970 --> 00:30:47,410 what it takes to do these, it's an insane amount of work of 542 00:30:47,410 --> 00:30:50,690 going through thousands if not more articles trying to figure 543 00:30:50,690 --> 00:30:53,730 out what matches the inclusion exclusion criteria. 544 00:30:53,730 --> 00:30:58,640 IE1 of the components was being over age 50 and then the younger 545 00:30:58,640 --> 00:31:02,200 owners being underage 40, just to have something to compare, 546 00:31:02,400 --> 00:31:04,960 making sure the data was looking at the right stuff and I found 547 00:31:04,960 --> 00:31:08,600 things all over the place. Another challenge is doing good 548 00:31:08,600 --> 00:31:11,200 research is really hard and I'm really glad I did this because I 549 00:31:11,200 --> 00:31:13,400 am getting ready for my full study, which I'll talk about at 550 00:31:13,400 --> 00:31:15,800 the end here and you got to really make sure your stuff is 551 00:31:15,800 --> 00:31:18,720 all in order to do this. It's hard not to do these, it's 552 00:31:18,720 --> 00:31:23,280 even harder to get published. So the publishing part took me, 553 00:31:23,880 --> 00:31:26,880 I submitted to one journal, they said it wasn't appropriate for 554 00:31:26,880 --> 00:31:29,400 them because it's biomechanics. And then I submitted to sports 555 00:31:29,400 --> 00:31:33,400 biomechanics back in November of 2022. 556 00:31:33,680 --> 00:31:36,360 And then after going back and forth, the back and forth, all 557 00:31:36,360 --> 00:31:41,480 these revision finally got published in June of 2023. 558 00:31:41,680 --> 00:31:44,320 So that's a long time, took a long time. 559 00:31:44,320 --> 00:31:49,080 So please, patience would be as necessary and realize a lot of 560 00:31:49,080 --> 00:31:50,800 work in this and these are really hard to do. 561 00:31:51,200 --> 00:31:54,330 So tons of studies looked through all this stuff, read 562 00:31:54,330 --> 00:31:56,170 through all this stuff, found a consensus, pulled the stuff 563 00:31:56,170 --> 00:32:02,090 together and what we what I found was kind of surprising but 564 00:32:02,090 --> 00:32:04,410 also kind of not surprising. So let's go through what the 565 00:32:04,410 --> 00:32:07,330 basic results were and then we'll talk about kind of what 566 00:32:07,530 --> 00:32:11,570 might that mean And to be very, very careful with this because I 567 00:32:11,570 --> 00:32:14,210 can't make definite conclusions on, oh, This is why we get 568 00:32:14,210 --> 00:32:15,610 injured, this is this, this is that. 569 00:32:15,650 --> 00:32:18,010 Because there's still a lot more to be done, but this is part of 570 00:32:18,010 --> 00:32:20,730 building the foundation to actually go, OK, This is why we 571 00:32:20,730 --> 00:32:23,400 do these interventions. This is an observational system. 572 00:32:23,400 --> 00:32:25,160 If we mean, I'm just looking at stuff going, hey, we're just 573 00:32:25,160 --> 00:32:29,280 watching and seeing differences. So be careful with the 574 00:32:29,280 --> 00:32:31,320 conclusions you make with this. I will be careful with them. 575 00:32:31,640 --> 00:32:35,600 So here's the things we found by mechanically meaning kinematics 576 00:32:35,600 --> 00:32:37,960 and kinetics. Kinematics is looking at motion, 577 00:32:38,160 --> 00:32:41,320 kinetics is looking at forces. I didn't look at strength 578 00:32:41,320 --> 00:32:43,800 because there was enough stuff on that and I knew early on I 579 00:32:43,800 --> 00:32:45,760 wasn't going to be able to find a consensus on that stuff. 580 00:32:45,760 --> 00:32:50,360 So movement and forces during masters runners versus younger 581 00:32:50,360 --> 00:32:53,400 runners stride. What I found initially, which 582 00:32:53,400 --> 00:32:57,480 was a little surprising at first, was that in masters 583 00:32:57,480 --> 00:33:00,960 runners, the majority of studies out there found there was no 584 00:33:00,960 --> 00:33:04,080 change in stride rate. So cadence, so you remember 585 00:33:04,080 --> 00:33:06,120 earlier one of the things that people say, oh, they generally 586 00:33:06,120 --> 00:33:09,760 have a higher cadence that turned out to not be true on the 587 00:33:09,760 --> 00:33:12,640 whole, right, maybe there might be a small population, but 588 00:33:12,640 --> 00:33:15,120 overall most of the research just that there wasn't a change 589 00:33:15,120 --> 00:33:17,840 in stride rate or cadence. They generally have the same 590 00:33:17,840 --> 00:33:20,620 cadence as younger runners. What they have a different 591 00:33:20,940 --> 00:33:23,860 difference compared to younger runners is their stride length 592 00:33:23,860 --> 00:33:25,820 tends to shorten. This is kind of known like that 593 00:33:25,820 --> 00:33:30,660 short stride like you know this but that doesn't that overall 594 00:33:30,660 --> 00:33:34,340 that changes and gets shorter. What is weird though, and was a 595 00:33:34,340 --> 00:33:37,340 very strong consensus, the majority of articles I found is 596 00:33:37,340 --> 00:33:40,660 that hip extension I your hip going behind you right? 597 00:33:41,140 --> 00:33:44,920 That actually increases as you get older, which I would have 598 00:33:44,920 --> 00:33:48,240 suspected the opposite. I would have expected a loss of 599 00:33:48,240 --> 00:33:51,960 hip flexor mobility. I would have expected joint 600 00:33:51,960 --> 00:33:53,600 stiffness. I would not have expected that 601 00:33:53,600 --> 00:33:56,600 to increase. But hip although overall stride 602 00:33:56,600 --> 00:34:00,200 length is decreasing, hip extension decreases, which I'm 603 00:34:00,200 --> 00:34:02,920 assuming means that some you got to lose that from somewhere. 604 00:34:02,920 --> 00:34:04,880 So hip flexion might be decreasing. 605 00:34:05,200 --> 00:34:08,000 I can't say that for sure, but we know stride length, shorter 606 00:34:08,400 --> 00:34:12,199 hip extension increases compared to younger runners in masters 607 00:34:12,199 --> 00:34:14,850 runners. So that was very uninteresting. 608 00:34:14,850 --> 00:34:17,330 First thing to find. The second thing we're starting 609 00:34:17,330 --> 00:34:19,370 to look at kinematics, which is forces. 610 00:34:20,050 --> 00:34:23,050 And I should tell you that by the way, none of the other like 611 00:34:23,210 --> 00:34:26,210 joints, range of motion stuff was changing like peak range of 612 00:34:26,210 --> 00:34:28,570 motion and the knee and ankle wasn't changing. 613 00:34:28,570 --> 00:34:30,010 And I was like that was surprising. 614 00:34:30,010 --> 00:34:31,690 I was really expecting the ankle to change. 615 00:34:32,889 --> 00:34:36,730 The range of motion, like how much you moved didn't change. 616 00:34:36,889 --> 00:34:39,449 And I was like consistently throughout the different studies 617 00:34:39,449 --> 00:34:40,610 and I was like that's interesting. 618 00:34:40,610 --> 00:34:43,219 So hip seems to be the big thing range of motion change that you 619 00:34:43,219 --> 00:34:48,139 see from a force perspective very consistently like consensus 620 00:34:48,139 --> 00:34:51,380 across all the all the research that included was that you have 621 00:34:51,380 --> 00:34:54,780 lower peak propulsive ground reaction forces. 622 00:34:55,060 --> 00:34:58,700 Now in English, what that means ground reaction forces. 623 00:34:58,700 --> 00:35:01,460 When you put force into the ground, a ground reaction force 624 00:35:01,460 --> 00:35:04,500 is the. So if you all forces must have 625 00:35:04,500 --> 00:35:06,700 an equal and opposite force into them, right. 626 00:35:06,940 --> 00:35:08,860 So if that's how we measure this stuff. 627 00:35:08,860 --> 00:35:11,340 So if you're running over a force plate, which we chip is 628 00:35:11,340 --> 00:35:14,660 typically how we do this, which I'm doing right now, when you 629 00:35:14,660 --> 00:35:18,260 put force into the ground, that's how the plate measures 630 00:35:18,260 --> 00:35:19,660 that. So it's the ground reaction, 631 00:35:19,660 --> 00:35:21,820 it's reacting to the amount of force you put into the ground. 632 00:35:21,820 --> 00:35:25,720 That's how this is measured. So propulsive ground reaction 633 00:35:25,720 --> 00:35:29,000 forces tend to come most strongly from the calf. 634 00:35:29,000 --> 00:35:32,520 There's a study by Hammer it all long ago, not that long, that 635 00:35:32,520 --> 00:35:35,840 found that the a large portion of the propulsion that happens 636 00:35:35,840 --> 00:35:38,280 during the running gate is from the calf. 637 00:35:38,800 --> 00:35:41,600 So a decrease in lower peak propulsive ground reaction 638 00:35:41,600 --> 00:35:45,690 forces might suggest that masters runners aren't putting 639 00:35:45,690 --> 00:35:47,690 as much force into the ground and certainly are propelling 640 00:35:47,690 --> 00:35:50,570 themselves forward as much, Which kind of makes sense 641 00:35:50,570 --> 00:35:53,290 because as we get older, we typically tend to slow down, 642 00:35:53,330 --> 00:35:56,290 right? That's kind of a microscopic 643 00:35:56,290 --> 00:36:00,930 view into a much bigger thing going on, but that's kind of 644 00:36:00,930 --> 00:36:02,970 what it sounds like, right? So you're not pushing off as 645 00:36:02,970 --> 00:36:05,810 hard essentially in your term of the end of your gate. 646 00:36:06,870 --> 00:36:09,590 We also found that we're looking at joint moments. 647 00:36:09,590 --> 00:36:12,070 And for those of you who don't know, moments are kind of the 648 00:36:12,070 --> 00:36:15,390 sum of all the forces happening around a joint, right? 649 00:36:15,390 --> 00:36:19,030 So generally these tend to come mostly for muscles, although 650 00:36:19,030 --> 00:36:21,430 some soft tissue structures like ligaments and some other stuff 651 00:36:21,670 --> 00:36:23,910 can actually produce these just a teeny bit at very end. 652 00:36:23,910 --> 00:36:26,950 But for the most part, it's all the sum, especially of muscle 653 00:36:26,950 --> 00:36:28,510 forces that are happening around a joint. 654 00:36:28,870 --> 00:36:33,270 So we know and we found from this like a significant 655 00:36:33,270 --> 00:36:37,510 consensus across all literature that among the different joints, 656 00:36:37,790 --> 00:36:40,310 hip didn't really change, knee didn't really change. 657 00:36:40,430 --> 00:36:45,550 But ankle, the planner flexion moments significantly decreased 658 00:36:45,670 --> 00:36:48,230 compared to younger runners. So master runners significantly 659 00:36:48,230 --> 00:36:49,550 decreased planner flexion moments. 660 00:36:49,830 --> 00:36:52,830 And these happened most significantly during the 661 00:36:52,830 --> 00:36:55,670 second-half of when your foot's on the ground, also called the 662 00:36:55,670 --> 00:36:58,230 stance face. So as you're resisting your body 663 00:36:58,230 --> 00:37:00,430 collapsing, right? And your foot, your your calves 664 00:37:00,430 --> 00:37:02,750 are kicking on and holding you off to the point where they 665 00:37:02,750 --> 00:37:07,370 actually push off that whole phase, right from like 666 00:37:07,370 --> 00:37:09,010 controlling your body to pushing your off. 667 00:37:09,170 --> 00:37:12,810 There's a significant decrease in plantar flexion moments, 668 00:37:12,810 --> 00:37:15,850 which again, combined with the peak propulsive most ground 669 00:37:15,850 --> 00:37:18,370 reaction force suggests that you're not pushing off through 670 00:37:18,370 --> 00:37:21,130 your ankle nearly as hard as when you're younger. 671 00:37:21,570 --> 00:37:26,330 Which again, I'm going to emphasize the calf is the 672 00:37:26,330 --> 00:37:31,400 primary thing that does this. So in conclusion, there is some 673 00:37:31,400 --> 00:37:33,640 differences between younger and older runners. 674 00:37:33,640 --> 00:37:36,960 We already knew this, but this brings a better consensus as to 675 00:37:36,960 --> 00:37:39,800 kind of what specifically movement in force wise is 676 00:37:39,800 --> 00:37:43,080 changing. It looks like your hip extension 677 00:37:43,080 --> 00:37:46,880 is increasing but your calf function is decreasing. 678 00:37:47,040 --> 00:37:50,360 And now my hypothesis for why this might happening is a lot of 679 00:37:50,360 --> 00:37:54,040 what happens at the end of your stances when you're pushing off 680 00:37:54,360 --> 00:37:55,760 affects a lot of different things. 681 00:37:56,040 --> 00:38:01,320 So you need to time when you push off to get adequate to 682 00:38:01,320 --> 00:38:04,120 start the swing phase. I get your leg forward so you 683 00:38:04,120 --> 00:38:07,240 can start pushing off again, you can land, get back, push off 684 00:38:07,240 --> 00:38:09,360 again. If you're not pushing off very 685 00:38:09,360 --> 00:38:12,240 much, you're not going to start that phase earlier. 686 00:38:12,240 --> 00:38:14,280 You're not going to start the swing phase when your leg is in 687 00:38:14,280 --> 00:38:18,880 the air until later. So my hypothesis is that because 688 00:38:18,880 --> 00:38:20,600 you're not pushing off at the right time, you're not 689 00:38:20,600 --> 00:38:23,910 generating enough force to start that you're actually delaying 690 00:38:23,910 --> 00:38:25,750 when that happens. So instead of pushing off 691 00:38:25,750 --> 00:38:28,830 directly under or just a little bit behind you, it's taking more 692 00:38:28,830 --> 00:38:30,750 time for you to push because you're not generating as much 693 00:38:30,750 --> 00:38:33,030 force. So your stride behind you, it's 694 00:38:33,070 --> 00:38:35,590 taking longer for you to get your foot off the ground. 695 00:38:36,070 --> 00:38:39,470 A compensation for that would be you need to extend your hip more 696 00:38:39,470 --> 00:38:42,790 to be able to handle that. I would suspect, although I 697 00:38:42,790 --> 00:38:45,950 didn't really see anybody comment on this, I would expect 698 00:38:45,950 --> 00:38:48,470 you to see less hip flexion because the more you push off, 699 00:38:48,710 --> 00:38:50,510 the more your leg tends to swing forward. 700 00:38:50,510 --> 00:38:53,350 I don't know if people know that most people think that your hip 701 00:38:53,350 --> 00:38:56,590 flexors are the primary thing that pull your leg forwards, but 702 00:38:56,590 --> 00:38:59,470 it's really a combination of your calf pushing off and a 703 00:38:59,470 --> 00:39:02,750 little bit of a small bit of your hip flexors at the later 704 00:39:02,750 --> 00:39:05,750 part of you pushing off that really pull your leg forward. 705 00:39:05,750 --> 00:39:10,390 A lot of swing phase is not active in the way, it's not 706 00:39:10,390 --> 00:39:13,350 pulling you forward. Most of it is actually like a 707 00:39:13,350 --> 00:39:15,470 very small thing. When your foot lifts off the 708 00:39:15,470 --> 00:39:18,830 ground, a small kick from the hip and the ankle to bring you 709 00:39:18,830 --> 00:39:21,620 forwards a little bit from the knee, and then the rest of it is 710 00:39:21,620 --> 00:39:24,220 your body slowing down your limbs so it can handle landing. 711 00:39:24,540 --> 00:39:30,060 So my in English, my suspicion is that it's because the cat, 712 00:39:30,060 --> 00:39:33,220 the master runners, are losing calf function that they have to 713 00:39:33,220 --> 00:39:37,740 compensate with hip extension. They probably have less hip 714 00:39:37,740 --> 00:39:41,300 flexion because of that because your stride is a result of many 715 00:39:41,300 --> 00:39:44,620 different components. But I really suspect that 716 00:39:44,620 --> 00:39:48,820 masters runners are losing calf function similar to how what 717 00:39:48,820 --> 00:39:50,580 we've seen in the general population. 718 00:39:51,250 --> 00:39:57,130 So that's if you if you're going to try to make some further 719 00:39:57,130 --> 00:39:59,330 conclusions from this, it's kind of hard because now we need to 720 00:39:59,330 --> 00:40:03,810 actually somebody needs to look at, hey let me measure lower 721 00:40:03,810 --> 00:40:06,930 extremity muscle function, muscle strength in younger 722 00:40:06,930 --> 00:40:09,450 versus older runners and see is there a difference. 723 00:40:09,730 --> 00:40:12,290 There's been a couple studies that have kind of looked at 724 00:40:12,290 --> 00:40:13,650 this. Not as well as I would have 725 00:40:13,930 --> 00:40:17,130 hoped, but I really think a large study or a system like a 726 00:40:17,530 --> 00:40:20,980 really needs to look at this. Now, this is not where I'm going 727 00:40:21,220 --> 00:40:24,020 because that's just looking at the general, like masters 728 00:40:24,020 --> 00:40:26,180 runners. I'm more interested in looking 729 00:40:26,180 --> 00:40:28,860 at what is happening in terms of that injury thing I talked about 730 00:40:28,860 --> 00:40:30,540 earlier. Because I'm a PT, I want to stay 731 00:40:30,540 --> 00:40:33,260 healthy, you know, I want to keep people around me healthy. 732 00:40:33,260 --> 00:40:35,940 That's it makes it easier to treat because right now I have 733 00:40:35,940 --> 00:40:38,420 these suspicions. But I can't make general 734 00:40:38,420 --> 00:40:42,380 prescriptions across masters runners because we still aren't 735 00:40:42,380 --> 00:40:44,100 really sure what's happening in a function standpoint. 736 00:40:44,100 --> 00:40:46,980 We have some pieces, but not all of them. 737 00:40:47,460 --> 00:40:49,780 So if you don't have all the pieces, it's really going to be 738 00:40:50,180 --> 00:40:52,300 an individual basis, a case by case basis. 739 00:40:52,300 --> 00:40:54,300 You have to evaluate the individual, figure out what's 740 00:40:54,300 --> 00:40:58,020 driving their symptoms, and you can't make blanket stuff about 741 00:40:58,020 --> 00:40:59,900 the rest of the population because we're still missing 742 00:40:59,900 --> 00:41:01,860 things like, like I said, strength. 743 00:41:02,420 --> 00:41:05,860 However, I'm still going to make some hypothesis about. 744 00:41:05,860 --> 00:41:08,700 Like I said, I think we're losing calf muscle function, 745 00:41:08,780 --> 00:41:12,380 which would totally make sense that Achilles tendinopathy and 746 00:41:12,380 --> 00:41:15,620 calf problems are the number one things that people as they get 747 00:41:15,620 --> 00:41:18,530 older are risk for. Because guess what, one of the 748 00:41:18,530 --> 00:41:20,770 biggest risk factors for Achilles tendinopathy is 749 00:41:21,250 --> 00:41:22,930 decreased calf function. That makes sense. 750 00:41:22,970 --> 00:41:24,610 There's other other things. There's actually some really 751 00:41:24,610 --> 00:41:28,050 interesting research that fluoroquinoline antibiotics are 752 00:41:28,050 --> 00:41:31,490 actually risk factor, but the big biomechanical force things 753 00:41:31,490 --> 00:41:37,250 is either too much dorsiflexion, too little dorsiflexions, you 754 00:41:37,250 --> 00:41:39,850 can be too mobile, you can be not mobile enough. 755 00:41:39,850 --> 00:41:41,570 So don't assume that you should stretch this. 756 00:41:41,570 --> 00:41:43,090 And there's a whole other topic we have on Achilles, 757 00:41:43,210 --> 00:41:46,410 tendinopathy and stretching. But don't assume stretching is 758 00:41:46,410 --> 00:41:49,090 always the answer. We definitely know that muscle 759 00:41:49,090 --> 00:41:52,850 strength loss in the calves really is a risk factor for 760 00:41:52,850 --> 00:41:55,250 Achilles aninopathy. And I say this because I've had 761 00:41:55,250 --> 00:41:57,250 Achilles issues. I know a lot of masters have had 762 00:41:57,250 --> 00:41:59,730 Achilles issues. That is testimonial data until I 763 00:41:59,730 --> 00:42:02,210 saw the evidence many years ago as I was part of doing my 764 00:42:02,210 --> 00:42:07,190 dissertation going oh, so if we want to keep running as we're 765 00:42:07,190 --> 00:42:10,270 older and as we get older, and I'm sure masters run at master 766 00:42:10,270 --> 00:42:12,790 runners know this is when you get injured when you're older, 767 00:42:13,070 --> 00:42:15,110 it takes longer to come back from that. 768 00:42:15,110 --> 00:42:16,670 And they could be really frustrating because running is 769 00:42:16,670 --> 00:42:20,830 so much more than exercise. It is like something near and to 770 00:42:20,830 --> 00:42:22,750 our hearts. It's part of us who we are as 771 00:42:22,750 --> 00:42:25,820 human beings, at least those of us who are runners, and it's 772 00:42:25,820 --> 00:42:27,340 really frustrating not to be able to do that. 773 00:42:27,580 --> 00:42:29,780 Everybody, most people been injured, they know that really 774 00:42:29,780 --> 00:42:32,660 frustrate that big frustration. It's what motivated me to become 775 00:42:32,660 --> 00:42:34,820 a physical therapist because like I need to figure out how to 776 00:42:34,820 --> 00:42:37,060 do this because I'm tired of having to get injured and it's 777 00:42:37,060 --> 00:42:39,460 been a really great experience to be able to share that with 778 00:42:39,460 --> 00:42:41,220 others, help them get through these journeys. 779 00:42:41,420 --> 00:42:43,900 But the biggest thing is I want to know how do we stop this from 780 00:42:43,900 --> 00:42:46,700 happening in the 1st place or at least significantly decrease the 781 00:42:46,700 --> 00:42:51,060 risk of this happening. So my suspicion is decrease calf 782 00:42:51,060 --> 00:42:54,670 muscle function. I think that you certainly need 783 00:42:54,670 --> 00:42:56,510 to maintain your hip muscle function. 784 00:42:56,750 --> 00:42:59,590 So if I was going to give some suggestions on what to do 785 00:42:59,950 --> 00:43:02,310 without enough evidence behind what I'm saying right now, it 786 00:43:02,310 --> 00:43:04,870 would be you better make sure your calf muscles are strong. 787 00:43:04,910 --> 00:43:07,990 And that might mean doing some strength and even some jumping 788 00:43:07,990 --> 00:43:12,150 stuff and ease into that. But you also need to make sure 789 00:43:12,150 --> 00:43:14,230 that your hips don't get stiff because you need to be able to 790 00:43:14,230 --> 00:43:16,750 generate force and but also make sure you can compensate. 791 00:43:16,750 --> 00:43:20,030 So making sure you have enough hip extension and keeping your 792 00:43:20,030 --> 00:43:23,350 calf muscles strong is probably the biggest takeaways I can tell 793 00:43:23,350 --> 00:43:25,630 you from what I hypothesize what needs to happen. 794 00:43:25,910 --> 00:43:29,430 I don't know that for sure because we still need further 795 00:43:29,430 --> 00:43:31,470 evidence. But here's the other thing and a 796 00:43:31,470 --> 00:43:35,270 little pitch for what I'm doing. So I am studying Masters runners 797 00:43:35,270 --> 00:43:38,870 with Achilles tendinopathy. If you are at my study as of 798 00:43:38,870 --> 00:43:42,370 this point, is still in the process of being approved. 799 00:43:42,370 --> 00:43:43,970 It should be approved any day now. 800 00:43:43,970 --> 00:43:49,210 It's in a P U's IRB program. If you are interested when it 801 00:43:49,210 --> 00:43:53,210 gets approved and being a participant, please reach out to 802 00:43:53,210 --> 00:43:54,370 us. You can reach out to the doctors 803 00:43:54,370 --> 00:43:57,730 running Gmail. If you know me on Instagram, any 804 00:43:57,730 --> 00:44:01,090 of those places, let us know. And if the key is you have to be 805 00:44:01,090 --> 00:44:04,530 in Southern California, close to Azusa, it's because that's where 806 00:44:04,530 --> 00:44:06,090 I'm doing all the biomechanical testing. 807 00:44:06,090 --> 00:44:08,780 When this thing goes live, I am going to, as soon as it's 808 00:44:08,780 --> 00:44:11,380 approved, I'm going to try to get as many subjects as possible 809 00:44:11,380 --> 00:44:13,260 in there to finish this. I've done a power analysis. 810 00:44:13,260 --> 00:44:15,180 I need at least 30 plus people for this. 811 00:44:16,180 --> 00:44:21,140 So I need those who are healthy and those who have a history of 812 00:44:21,140 --> 00:44:24,060 Achilles tendonopathy, right. Assuming you're not doing any 813 00:44:24,060 --> 00:44:26,140 rehab. And if you are interested in 814 00:44:26,140 --> 00:44:28,180 this, don't start doing what I just said going, oh, I need to 815 00:44:28,180 --> 00:44:29,940 do calf strength and all that stuff because that's going to 816 00:44:29,940 --> 00:44:31,660 impact the stuff. Just be who you are. 817 00:44:31,980 --> 00:44:34,450 Be natural. And I'm looking to see like 818 00:44:34,450 --> 00:44:36,570 compare those and figure out kind of what is there any 819 00:44:36,570 --> 00:44:39,450 influence further on a couple additional variables that I'm 820 00:44:39,450 --> 00:44:43,130 not going to talk about yet on what may be influencing some of 821 00:44:43,130 --> 00:44:45,570 these changes in masters runner. So if you're interested, you're 822 00:44:45,570 --> 00:44:47,890 in the Southern California area, please reach out to us. 823 00:44:47,890 --> 00:44:50,490 I would love to have you. The study has not been approved 824 00:44:50,490 --> 00:44:53,490 yet, so hopefully by the time this is released, it'll be 825 00:44:53,490 --> 00:44:55,010 approved and it'll start data collection. 826 00:44:55,210 --> 00:44:56,730 But feel free to reach out to us. 827 00:44:57,330 --> 00:44:59,970 I really love this. And again, Doctor Running 828 00:44:59,970 --> 00:45:03,770 started as a teaching tool. I was kind of frustrated that I 829 00:45:04,050 --> 00:45:06,610 was in running stores and I was getting into physical therapy 830 00:45:06,610 --> 00:45:09,730 and I didn't see a lot of stuff that was really consensus driven 831 00:45:09,730 --> 00:45:12,090 and evidence based. And Doctor Running has been 832 00:45:12,090 --> 00:45:14,970 really an attempt to bring more evidence and research into the 833 00:45:14,970 --> 00:45:18,090 general population to help you make better decision with 834 00:45:18,090 --> 00:45:19,690 footwear. But also we're going to start 835 00:45:19,690 --> 00:45:22,050 reaching into how do we keep you healthy, right. 836 00:45:22,250 --> 00:45:25,400 And there's a lot of stuff out there, a lot of complicated 837 00:45:25,400 --> 00:45:27,080 stuff. And our job is to keep this 838 00:45:27,080 --> 00:45:29,480 really simple. There's enough stuff out there 839 00:45:29,840 --> 00:45:31,600 just like me. I like simple. 840 00:45:31,600 --> 00:45:33,680 My students know this. I like to keep things simle 841 00:45:33,680 --> 00:45:36,360 because the more complicated. Yes, life is complicated, but 842 00:45:36,830 --> 00:45:39,990 through that complexity to find out common themes of how to 843 00:45:39,990 --> 00:45:41,630 address some of the stuff because we just want to keep 844 00:45:41,630 --> 00:45:42,750 moving. We just want to run. 845 00:45:42,950 --> 00:45:44,750 You know as all the shoes you see behind me. 846 00:45:44,750 --> 00:45:46,990 I just want to go for a run. I don't want to get interrupted 847 00:45:46,990 --> 00:45:49,350 and I want to overthink things which still happens. 848 00:45:49,590 --> 00:45:52,110 So I appreciate you coming on this journey and I hope that was 849 00:45:52,110 --> 00:45:53,870 helpful. So this again this is what my 850 00:45:53,870 --> 00:45:56,350 study, my assist back review found and I hope that was 851 00:45:56,350 --> 00:45:58,750 helpful. If you are interested in helping 852 00:45:58,750 --> 00:46:01,960 me out and the participating and not only helping me out but 853 00:46:01,960 --> 00:46:04,840 helping the entire group of master runners in certainly the 854 00:46:04,840 --> 00:46:08,800 world figure out what's changing and why some some kinds of 855 00:46:08,800 --> 00:46:11,200 injuries might be a little more common, let us know. 856 00:46:11,440 --> 00:46:14,400 I'm also really curious if you have anything else we would want 857 00:46:14,400 --> 00:46:17,240 us to review because as we're going through footwear stuff, we 858 00:46:17,240 --> 00:46:20,760 are PTS, we're interested in biomechanics, we're interested 859 00:46:20,760 --> 00:46:22,320 in forces strengthen all that stuff. 860 00:46:22,690 --> 00:46:26,050 So I'm hoping to continue doing this because I want to teach all 861 00:46:26,050 --> 00:46:29,610 of you how not only to keep healthy footwear choices, but 862 00:46:29,610 --> 00:46:32,730 all has to stay. Also how to stay healthy because 863 00:46:32,730 --> 00:46:35,890 I'm in one of the rare professions where I want people 864 00:46:35,970 --> 00:46:38,250 to stay healthy and not need me, right. 865 00:46:38,330 --> 00:46:41,530 I'm very lucky to be a PT and people are always getting 866 00:46:41,530 --> 00:46:42,850 injured. If we can decrease that and 867 00:46:42,850 --> 00:46:44,850 improve people's function, that's part of the preventative 868 00:46:44,850 --> 00:46:46,730 aspect of the American Physical Therapy Association. 869 00:46:46,930 --> 00:46:50,620 Really emphasize is part of our scope, so I appreciate you 870 00:46:50,620 --> 00:46:52,660 sticking around. Hope that was helpful. 871 00:46:52,820 --> 00:46:54,780 We'll have more research stuff soon, especially as they get 872 00:46:54,780 --> 00:46:56,700 published, but that's probably not going to be any time soon 873 00:46:56,700 --> 00:46:58,420 because it's like I got more interest to go, but I appreciate 874 00:46:58,420 --> 00:47:00,340 you listening to stuff. Hope it was helpful. 875 00:47:00,500 --> 00:47:03,660 If you have any comments, as always, please leave stuff in 876 00:47:03,660 --> 00:47:06,340 the comments section wherever you're listening or viewing 877 00:47:06,340 --> 00:47:07,980 this. I do realize for those of you 878 00:47:07,980 --> 00:47:10,580 watching this on YouTube that I keep moving my computer and 879 00:47:10,580 --> 00:47:12,300 jossing. So thanks for tolerating that. 880 00:47:12,900 --> 00:47:15,220 Have a wonderful evening, daytime, whatever you're doing 881 00:47:15,220 --> 00:47:17,020 and thanks for listening and we will catch you soon.