1 00:00:04,880 --> 00:00:07,680 Taking breaks from running because of running related 2 00:00:07,680 --> 00:00:11,240 injuries can really be a discouragement in your process 3 00:00:11,240 --> 00:00:14,520 of training and that's why I have loved having access to the 4 00:00:14,520 --> 00:00:17,080 lever movement system both as a physical therapist and 5 00:00:17,080 --> 00:00:20,800 personally. It is a loud 8 earlier and very 6 00:00:20,800 --> 00:00:23,920 intentional and sequential return to running to really 7 00:00:23,920 --> 00:00:27,040 manage the amount of load that is being put through the tissues 8 00:00:27,040 --> 00:00:29,880 that have been injured, whether that's from a tendon issue or 9 00:00:30,040 --> 00:00:31,600 something like a bone stress injury. 10 00:00:31,840 --> 00:00:34,880 The lever movement system is extremely affordable and 11 00:00:34,880 --> 00:00:38,480 completely portable, allowing it to be used at really any 12 00:00:38,480 --> 00:00:40,640 treadmill. So if you're looking at a way to 13 00:00:40,640 --> 00:00:43,680 help you as you return back from different types of running 14 00:00:43,680 --> 00:00:47,520 injuries, you can look at levermovement.com and check out 15 00:00:47,520 --> 00:00:50,760 their systems. And you can also use Dor 20 for 16 00:00:50,760 --> 00:00:59,000 20% off your purchase. Hello everybody, and welcome to 17 00:00:59,000 --> 00:01:01,840 the Doctors of Running podcast where we, a group of doctors of 18 00:01:01,840 --> 00:01:04,200 physical therapy, discuss the art and science of running and 19 00:01:04,200 --> 00:01:07,320 the stuff that we put on our feet today at the round table, 20 00:01:07,320 --> 00:01:10,840 we have Dr. Andrea Myers and myself, I'm Nathan Brown, so 21 00:01:10,840 --> 00:01:13,920 it's just the two of us. We get to talk about a pretty 22 00:01:14,000 --> 00:01:17,760 enjoyable topic and pertinent for our personal lives at this 23 00:01:17,760 --> 00:01:20,160 time of the year. We're going to be diving in 24 00:01:20,160 --> 00:01:24,160 mostly into talking about what are the biggest tips that we 25 00:01:24,160 --> 00:01:27,520 have for really maximizing your offseason. 26 00:01:27,920 --> 00:01:30,760 A lot of people are finishing up fall races, whether that's 27 00:01:30,760 --> 00:01:35,120 marathon or whether that's local 5K or competitive 5K or whatever 28 00:01:35,120 --> 00:01:36,760 it is. And we're kind of going into a 29 00:01:36,760 --> 00:01:39,840 potential offseason and then you might pick things back up in the 30 00:01:39,840 --> 00:01:41,840 spring. So we're bringing our top tips 31 00:01:41,840 --> 00:01:46,080 that we carry through with the athletes that we coach and we're 32 00:01:46,080 --> 00:01:49,400 kind of bringing a coaching and physical therapist lens to how 33 00:01:49,400 --> 00:01:52,360 to maximize the offseason. So we each have our top tips for 34 00:01:52,360 --> 00:01:56,840 that and then we're going to go into other things as they pop 35 00:01:56,840 --> 00:01:58,520 up. But first we always want to talk 36 00:01:58,520 --> 00:02:01,800 about what we've got in for testing, what we've got on our 37 00:02:01,800 --> 00:02:03,760 feet. So we are going to talk about 38 00:02:03,760 --> 00:02:07,120 that first to this segment as always is powered and fueled by 39 00:02:07,120 --> 00:02:08,880 Scratch Labs. And so if you're wanting to 40 00:02:08,880 --> 00:02:13,160 check out any of Scratch's, you know, hydration or their 41 00:02:13,160 --> 00:02:16,240 nutrition, you can go to scratchla-bs.com and you can use 42 00:02:16,320 --> 00:02:18,840 doctors running for 20% off your first order. 43 00:02:19,280 --> 00:02:23,160 But Andrea, how you doing and what do you got on your feet? 44 00:02:24,160 --> 00:02:26,040 Doing good. We haven't recorded an episode 45 00:02:26,040 --> 00:02:28,600 together in a while. I think just the two of us. 46 00:02:29,120 --> 00:02:32,880 Yeah, I think we might have done like the winter running episode 47 00:02:32,880 --> 00:02:35,080 a few years ago. That might have been our last 48 00:02:35,080 --> 00:02:36,000 one. Yeah. 49 00:02:36,480 --> 00:02:38,320 That was a good one. We are the winter running 50 00:02:38,320 --> 00:02:41,480 experts here at Doctors of Running as the two 51 00:02:41,480 --> 00:02:44,960 Midwesterners, so check that episode out. 52 00:02:45,440 --> 00:02:48,200 But we've got some exciting shoes coming in right now. 53 00:02:49,080 --> 00:02:52,680 I would definitely say my top that I'm enjoying testing are 54 00:02:52,680 --> 00:02:58,480 the new Mizuno prototype shoes, the Elite, the Pro, and the 55 00:02:58,480 --> 00:03:02,200 Pure. So I started getting miles on 56 00:03:02,200 --> 00:03:05,520 the Pro and I've got a little over 20 miles on them. 57 00:03:06,720 --> 00:03:11,120 I'm really enjoying the shoe. We can't talk about specs yet, 58 00:03:11,120 --> 00:03:14,480 but I can just say it's definitely a stable neutral shoe 59 00:03:14,480 --> 00:03:16,200 for me. It's pretty light. 60 00:03:16,440 --> 00:03:20,000 I can, well I don't remember the weight and I don't think we can 61 00:03:20,000 --> 00:03:24,600 talk about it anyway, but to me it feels like a lighter weight 62 00:03:25,960 --> 00:03:27,520 wave. Flash 2. 63 00:03:27,920 --> 00:03:30,960 I didn't really like flash 3 because of the heel fit. 64 00:03:30,960 --> 00:03:35,120 So for me this I think will kind of fill the void that flash 2 65 00:03:35,120 --> 00:03:37,800 left. I've used it for like up tempo 66 00:03:37,800 --> 00:03:42,800 long runs, threshold intervals, easy runs and it definitely does 67 00:03:42,800 --> 00:03:46,640 best and like that up tempo pace. 68 00:03:47,080 --> 00:03:50,440 I don't really like it for anything faster than threshold, 69 00:03:51,080 --> 00:03:55,720 but it's really nice for running easy or running, you know, up to 70 00:03:55,720 --> 00:04:01,240 about marathon pace, I'd say. And then the other shoe that I'm 71 00:04:01,240 --> 00:04:05,200 getting miles on that I'm about to review is the Puma velocity 72 00:04:05,200 --> 00:04:10,720 Nitro 4, which, you know, Puma shoes always surprise me. 73 00:04:11,600 --> 00:04:14,280 I look at the specs and I'm like, oh, I'm not going to like 74 00:04:14,280 --> 00:04:16,240 this shoe. And then it's one of my 75 00:04:16,240 --> 00:04:19,800 favorites. So this shoe is A10 mil drop 76 00:04:19,800 --> 00:04:22,920 shoe, which I tend to not do well with, but I always give 77 00:04:22,920 --> 00:04:26,600 shoes a chance and I will say that it does not feel like a 78 00:04:26,600 --> 00:04:29,800 10mm drop. I haven't really noticed it's 79 00:04:29,800 --> 00:04:32,160 that the heel feels particularly clunky. 80 00:04:33,320 --> 00:04:35,440 It's been really nice for easy runs. 81 00:04:35,760 --> 00:04:38,440 Definitely wouldn't do any fast running in this shoe, although 82 00:04:38,440 --> 00:04:42,320 I'm sure other people might. But it's just it's got decent 83 00:04:42,320 --> 00:04:46,120 cushion. The stack is 36 in the heel, 26 84 00:04:46,120 --> 00:04:50,840 in the forefoot, so not super tall, particularly in the front 85 00:04:50,840 --> 00:04:55,200 of the shoe where I land and it's not super soft, which is 86 00:04:55,560 --> 00:04:58,960 what I typically like in a shoe. So yeah, it's been nice getting 87 00:04:59,120 --> 00:05:02,440 some easy miles on it. The fits pretty comfortable. 88 00:05:02,440 --> 00:05:05,720 You can see that the mid foot is really narrow, but it really 89 00:05:05,720 --> 00:05:09,960 widens out nicely here and it widens just at the right spot 90 00:05:09,960 --> 00:05:13,960 for where my Mt PS are. So some Puma shoes are often too 91 00:05:13,960 --> 00:05:17,720 narrow in the four foot for me, but this one I've really been 92 00:05:17,720 --> 00:05:22,400 happy with the fit with how it runs at easy paces, so I'll 93 00:05:22,400 --> 00:05:24,520 probably keep getting some easy miles on it. 94 00:05:24,800 --> 00:05:27,560 Have you run in this one? I've gotten one run in it. 95 00:05:27,560 --> 00:05:31,040 It was I started running it before my foot flared back up 96 00:05:31,120 --> 00:05:34,440 and so I haven't and then it wasn't the right shoe for as I 97 00:05:34,440 --> 00:05:36,840 let that foot thing kind of calm down. 98 00:05:36,840 --> 00:05:39,640 So I could probably go back to it at this point. 99 00:05:39,640 --> 00:05:43,080 I got like one run in on that and one run in the new magnify 100 00:05:43,080 --> 00:05:45,760 as well. And I, what I've enjoyed about 101 00:05:45,760 --> 00:05:50,680 all of the velocity models is they're kind of like plain and 102 00:05:50,680 --> 00:05:55,880 boring in the best way, where they, they don't shine at 103 00:05:55,880 --> 00:05:59,360 anything in particular, but they can do a lot of just daily 104 00:05:59,360 --> 00:06:03,680 training mileage price is usually middle of the road. 105 00:06:03,840 --> 00:06:05,960 And they're not like they're not breaking the bank, but they're 106 00:06:05,960 --> 00:06:08,480 going to give you a little bit of a fun ride, but not anything 107 00:06:08,480 --> 00:06:12,080 like too exciting. So I, I enjoyed my first run in 108 00:06:12,080 --> 00:06:15,400 it, but I don't have enough to really give big impressions on 109 00:06:15,400 --> 00:06:17,680 it. But it, it felt like just a nice 110 00:06:17,680 --> 00:06:20,560 push forward from the three. I liked the three, but the fit 111 00:06:20,640 --> 00:06:23,320 of the three was a little bit kind of restrictive. 112 00:06:23,320 --> 00:06:25,880 And so I think this one felt like it opened up like you said 113 00:06:25,880 --> 00:06:28,000 in the toe box a little bit. Yeah. 114 00:06:28,000 --> 00:06:30,360 And I definitely felt that way about the three, two and 115 00:06:30,360 --> 00:06:34,520 actually the magnify I received, but it's so tight in the toe 116 00:06:34,520 --> 00:06:38,560 box, I can't run it all in it. So at least I'm getting some 117 00:06:38,560 --> 00:06:41,560 miles on the velocity. Yes, that's great. 118 00:06:41,880 --> 00:06:43,600 So what shoes have you been testing? 119 00:06:44,080 --> 00:06:47,000 Yeah, I've got a couple that I'm just starting to get as I'm 120 00:06:47,000 --> 00:06:51,920 picking my own running back up. I actually had a funny like top 121 00:06:51,920 --> 00:06:55,920 of the foot pain that was right in the Les Franc region. 122 00:06:55,920 --> 00:06:58,680 So I'd like gave it a week and it's been good since that. 123 00:06:58,760 --> 00:07:02,840 So since that other foot thingy Maduder, I am now starting to 124 00:07:02,840 --> 00:07:06,960 run again and I've got a little bit on the new New Balance 125 00:07:06,960 --> 00:07:10,640 1080V15. I think that this is a pretty 126 00:07:10,640 --> 00:07:15,400 big change for this model. I've always been pretty hit or 127 00:07:15,400 --> 00:07:18,480 miss on 1080s. Like there was the 13 that just 128 00:07:18,480 --> 00:07:21,560 went like so pillowy soft that it felt like you were just 129 00:07:22,080 --> 00:07:23,720 almost bottoming out on the shoe. 130 00:07:24,760 --> 00:07:28,040 I didn't get a ton on the 14. The 15 they bring in a whole new 131 00:07:28,040 --> 00:07:31,000 midsole. So they're they they've got 132 00:07:31,000 --> 00:07:35,960 they're calling it Infineon, Infineon I I haven't asked them 133 00:07:35,960 --> 00:07:39,040 exactly how they're doing the pronunciation, but that does 134 00:07:39,040 --> 00:07:42,360 bring the weight down about an ounce from the previous version. 135 00:07:42,680 --> 00:07:45,240 And there's with the way that they're doing the rubber 136 00:07:45,240 --> 00:07:47,320 outsold. There's just slightly, it's 137 00:07:47,320 --> 00:07:50,120 still very flexible in the forefoot, but just a slight more 138 00:07:50,120 --> 00:07:52,280 rigidity. I'm still called a flexible 139 00:07:52,280 --> 00:07:56,400 forefoot, but a little bit more structure and I think that helps 140 00:07:56,440 --> 00:07:59,600 for what I've had issues with with the 1080 in the past. 141 00:07:59,600 --> 00:08:02,720 Or it's if it's too flexible and just so soft that you're almost 142 00:08:02,720 --> 00:08:05,960 like sinking in and it's flexing. 143 00:08:05,960 --> 00:08:08,800 It was like double extension on my my big toe. 144 00:08:09,600 --> 00:08:13,280 So I I like the feel of this foam feels a lot slightly more 145 00:08:13,280 --> 00:08:16,760 lively, but definitely still daily trainer, but the shoe just 146 00:08:16,760 --> 00:08:20,160 feels a little bit lighter. Fit for me is very nice. 147 00:08:20,160 --> 00:08:22,240 I haven't had any issues no slipping. 148 00:08:22,480 --> 00:08:24,440 It's not very snug around the midfoot. 149 00:08:24,440 --> 00:08:27,600 It's roomy kind of like it feels kind of like a flat. 150 00:08:27,800 --> 00:08:29,880 You can even just see the shaping if you're watching. 151 00:08:30,120 --> 00:08:32,039 It's not like it starts narrow and widens out. 152 00:08:32,039 --> 00:08:35,760 It just kind of stays a little bit wider, but I haven't had any 153 00:08:35,760 --> 00:08:38,360 slipping around in the shoe, especially for the type of 154 00:08:38,360 --> 00:08:41,240 running that I'm doing in it. Pretty chill running and it's 155 00:08:41,240 --> 00:08:43,440 it's felt good. Is this one that you got? 156 00:08:43,559 --> 00:08:46,800 Did you get this shoe or no? I got a U PS: notification 157 00:08:46,800 --> 00:08:49,360 that's coming tomorrow so I'm excited to test it. 158 00:08:50,440 --> 00:08:54,480 Similarly, like what you said, I have not liked past ten 80s and 159 00:08:54,480 --> 00:08:58,000 because of both how soft the mental is and how flexible the 160 00:08:58,000 --> 00:09:01,080 forfeit is, it just felt like I got nothing out of the shoe. 161 00:09:01,480 --> 00:09:04,240 So your description makes me even more excited. 162 00:09:04,240 --> 00:09:07,000 And. I know I've got more to put on 163 00:09:07,000 --> 00:09:09,560 it, but I think it's a for for my preferences. 164 00:09:09,560 --> 00:09:10,960 It's a tick in the right direction. 165 00:09:10,960 --> 00:09:13,480 And I think just globally, like I think people can get more out 166 00:09:13,480 --> 00:09:17,720 of this off of my first couple times in it then I could in 167 00:09:17,720 --> 00:09:21,720 previous versions because they just felt so sink into it and 168 00:09:21,720 --> 00:09:23,800 like no push back. It just felt like you were 169 00:09:23,800 --> 00:09:27,560 losing everything. The other shoe that most of my 170 00:09:27,560 --> 00:09:32,120 testing has been in pumpkin patches is the Vomero Premium. 171 00:09:32,120 --> 00:09:37,200 So this shoe is kind of wild. So Nike has done their kind of 172 00:09:37,200 --> 00:09:41,760 three tiered system where it's like Vomero, Vomero plus Vomero 173 00:09:41,760 --> 00:09:44,640 Premium. And with that premium comes a 174 00:09:44,640 --> 00:09:48,640 lot more fancy tech and more stack and more price. 175 00:09:48,640 --> 00:09:53,120 So it's a very unique shoe. You can see if you're watching 176 00:09:53,320 --> 00:09:57,360 that there are Airpods in the front front, in the forefoot and 177 00:09:57,360 --> 00:10:01,760 in the rear foot. Kind of kind of a fun Little 178 00:10:01,760 --> 00:10:04,160 Trampolini ride to it. Like I wouldn't want to be 179 00:10:04,160 --> 00:10:06,920 pushing any paces. And I think for me having 180 00:10:06,920 --> 00:10:09,920 lateral ankle instability, I will not take this on anything 181 00:10:09,920 --> 00:10:12,680 but roads and maybe like the really crushed gravel because I 182 00:10:12,680 --> 00:10:15,560 feel like this is an ankle sprain factory. 183 00:10:15,800 --> 00:10:19,200 Even though it's got a very wide base, it's still, it's just it's 184 00:10:19,200 --> 00:10:22,960 very soft and you sink into it and it has a little bit of a 185 00:10:22,960 --> 00:10:26,640 bounce, obviously with how much foam is there. 186 00:10:26,720 --> 00:10:30,000 There's also not a lot of flexibility through the 187 00:10:30,000 --> 00:10:33,960 forefoot, so it's kind of a trampolining bouncy sensation. 188 00:10:35,120 --> 00:10:37,200 Is this one that you have that you've tried it? 189 00:10:37,360 --> 00:10:41,040 Came either Thursday or Friday, I haven't got to run in it yet, 190 00:10:41,040 --> 00:10:44,400 but just walking around in it, I am excited to try it because I 191 00:10:44,480 --> 00:10:48,080 can definitely feel the bounce, particularly in the forefoot. 192 00:10:48,400 --> 00:10:52,400 The fit is great. So often with Nikes I find the 193 00:10:52,400 --> 00:10:55,160 four foot too narrow. That's definitely not the case 194 00:10:55,160 --> 00:10:57,640 here, so I'm excited to get some miles on it too. 195 00:10:58,200 --> 00:11:00,640 The you can tell me what you think about this. 196 00:11:00,640 --> 00:11:03,880 The two shoes that popped into my head is I wonder how similar 197 00:11:03,880 --> 00:11:06,240 this is going to be by the time I get all my testing. 198 00:11:06,240 --> 00:11:13,760 And two are the first, Oh my gosh, New Balance SC trainer and 199 00:11:13,760 --> 00:11:17,240 then the second one being the Mizuno Neo Vista. 200 00:11:17,720 --> 00:11:20,480 And just kind of that like a little bit more. 201 00:11:20,480 --> 00:11:23,880 I I think the new Vista is firmer maybe, but did do either 202 00:11:23,880 --> 00:11:26,200 of those in comparison to the Vomero. 203 00:11:26,480 --> 00:11:28,720 You know your face is like, are you kidding me? 204 00:11:31,080 --> 00:11:33,000 Firmer. Oh gosh. 205 00:11:33,640 --> 00:11:37,480 Not firm, not firm. Firmer. 206 00:11:37,480 --> 00:11:38,960 OK, I don't know. I don't know. 207 00:11:39,360 --> 00:11:42,240 I we got more testing to do. But what do you think either of 208 00:11:42,240 --> 00:11:45,040 those stack up just from walking around in the house? 209 00:11:45,280 --> 00:11:46,600 This is like your favorite question. 210 00:11:46,600 --> 00:11:48,800 Like what's your impressions based on putting it on your 211 00:11:48,840 --> 00:11:50,240 foot? Just from walking, yeah. 212 00:11:50,560 --> 00:11:53,480 So actually when I was walking around the house and I was like, 213 00:11:53,480 --> 00:11:56,160 this kind of reminds me of the SC Trainer 1. 214 00:11:56,160 --> 00:12:01,080 And I really loved that shoe. I, I tested it when I was like 215 00:12:01,080 --> 00:12:04,720 in the midst of like my like busiest marathon training. 216 00:12:05,040 --> 00:12:09,400 So I appreciated the SC trainer one because it basically felt 217 00:12:09,400 --> 00:12:12,720 like it ran for you because of how rockard and stiff it was, 218 00:12:12,960 --> 00:12:19,120 which I liked. The Vomero premium feels like 219 00:12:19,880 --> 00:12:22,480 it's definitely softer than the SC trainer one. 220 00:12:22,480 --> 00:12:26,480 It has a similar rockard feeling but those Airpods just give it 221 00:12:26,840 --> 00:12:30,480 so much more of a bounce then the SC trainer did. 222 00:12:30,480 --> 00:12:33,640 I didn't find the SC trainer 1 bouncy at all. 223 00:12:34,000 --> 00:12:37,360 I liked it but it wasn't bouncy. The neo Vista. 224 00:12:37,360 --> 00:12:40,200 I mean I think neo Vista is a pretty soft shoe. 225 00:12:40,800 --> 00:12:41,560 I. Agree with you. 226 00:12:43,800 --> 00:12:48,600 So I can't really say which one is softer without having 227 00:12:48,920 --> 00:12:53,840 actually run in the Vomero Premium, but I'm going to guess 228 00:12:54,480 --> 00:12:58,520 that I will find the Vomerium Premium not as soft as the Neo 229 00:12:58,520 --> 00:13:00,520 Vista. Yeah, Yep. 230 00:13:01,040 --> 00:13:03,440 And everybody experiences softness differently. 231 00:13:04,120 --> 00:13:08,120 If you've heard us talk about we've battled before, not Andrew 232 00:13:08,120 --> 00:13:11,000 and I in specifics, but different members on our team 233 00:13:11,000 --> 00:13:13,000 battle of like what's soft and what's firm. 234 00:13:13,000 --> 00:13:17,080 And usually I think it's yes, usually you 2 experience it very 235 00:13:17,080 --> 00:13:19,200 differently. I would. 236 00:13:19,920 --> 00:13:20,600 Say, oh, go ahead. No. 237 00:13:20,800 --> 00:13:23,000 No, no, I don't have anything meaningful to say. 238 00:13:23,600 --> 00:13:26,680 You know, I think the biggest design difference in the Neo 239 00:13:26,680 --> 00:13:31,160 Vista one versus the vomero Premium is the Neo Vista one has 240 00:13:31,160 --> 00:13:36,560 that really big full length central channel, which really 241 00:13:36,560 --> 00:13:40,200 made it soft for me. Like no matter where you landed, 242 00:13:40,200 --> 00:13:43,360 you could really feel the midsole deflecting under your 243 00:13:43,360 --> 00:13:46,560 foot, whereas the vomero Premium doesn't. 244 00:13:46,560 --> 00:13:50,960 If you show the bottom of it, it's just got the two Airpods 245 00:13:50,960 --> 00:13:55,040 that are visible, but you've got a ton of outsole there and 246 00:13:55,040 --> 00:13:58,000 that's definitely going to stiffen the ride up much more 247 00:13:58,000 --> 00:14:01,720 compared to Neo Vista one. Yeah, that's a really good 248 00:14:01,720 --> 00:14:05,800 point. I I think so comparing as well. 249 00:14:05,800 --> 00:14:08,760 And again, these are all initial impressions, but comparing the 250 00:14:08,760 --> 00:14:13,840 Vomero Premium to the Pegasus Premium, the Vomero Premium 251 00:14:13,840 --> 00:14:19,840 feels like a running shoe. The Pegasus Premium I I'm 252 00:14:19,840 --> 00:14:22,160 hesitant to say that it's like a true trainer. 253 00:14:22,160 --> 00:14:26,760 Like it, it felt more lifestyle. They had the full length pod and 254 00:14:26,760 --> 00:14:29,520 it has a rocker and it was kind of bouncy, but it just like it 255 00:14:29,520 --> 00:14:34,280 was so narrow and it just had more style than substance in my 256 00:14:34,280 --> 00:14:36,120 opinion. And this feels like one of those 257 00:14:36,120 --> 00:14:39,480 shoes that if you wanted a high mileage, you know, Max stack 258 00:14:39,480 --> 00:14:41,960 trainer with a rocker and some bounce to it. 259 00:14:41,960 --> 00:14:44,000 Like you can actually get that in this shoe. 260 00:14:44,800 --> 00:14:46,480 Did you get to run in the PEG Premium? 261 00:14:47,240 --> 00:14:50,600 Yes, well, I attempted to OK, this is. 262 00:14:51,040 --> 00:14:54,320 Making my point maybe then. The fit was not great, it was 263 00:14:54,320 --> 00:14:57,840 definitely too narrow and it felt like I was running in a 264 00:14:57,840 --> 00:15:00,480 basketball shoe. It just it didn't feel like a 265 00:15:00,480 --> 00:15:03,600 running shoe to me. It looks cool but I agree with 266 00:15:03,600 --> 00:15:08,520 you, the Vomero Premium is definitely going to be a true 267 00:15:08,520 --> 00:15:12,440 running shoe, whereas Peg Premium was more of a fashion 268 00:15:12,440 --> 00:15:14,040 shoe I would say. Yes. 269 00:15:15,040 --> 00:15:20,000 And PEG Premium was very heavy. Yes, yeah, exactly. 270 00:15:20,160 --> 00:15:23,360 Like all of the it's almost like all the plastic that they put in 271 00:15:23,360 --> 00:15:26,440 to hold the air pod just like elevated the weight and there 272 00:15:26,440 --> 00:15:29,040 just wasn't, I don't know. This feels like a running shoe. 273 00:15:29,160 --> 00:15:32,120 The the the vomero premium feels like a running shoe. 274 00:15:32,320 --> 00:15:34,600 The other one does not. So I'm excited to hear more what 275 00:15:34,600 --> 00:15:38,400 you think having tested all the vomeros as as we go on because I 276 00:15:38,400 --> 00:15:41,720 didn't get to try the Vomero plus which I am selfishly 277 00:15:41,720 --> 00:15:44,920 interested in at some point. You know, I didn't get many 278 00:15:44,920 --> 00:15:48,120 miles on that either because the fit was so different. 279 00:15:48,120 --> 00:15:51,080 Again, like it was one of those Nike shoes that was just too 280 00:15:51,080 --> 00:15:55,080 narrow in the four foot for me. Shoes that are too narrow in the 281 00:15:55,080 --> 00:15:59,880 forefoot almost always give me like planter fascia irritation. 282 00:15:59,880 --> 00:16:04,440 So I'm really cautious not to push it when I start feeling 283 00:16:04,440 --> 00:16:07,960 that. So already I like the Vomero 284 00:16:08,360 --> 00:16:11,120 Premium better than the Vomero Plus. 285 00:16:11,640 --> 00:16:16,240 Because of the fit, yes, Yeah. Why do you think just to dig 286 00:16:16,240 --> 00:16:19,080 into that a little bit, what do you think it is about four foot 287 00:16:19,080 --> 00:16:22,000 width and planter fat like planter sided? 288 00:16:22,520 --> 00:16:25,360 Discomfort. So there is actually one study 289 00:16:25,360 --> 00:16:28,720 that I love to cite anytime I write a review complaining about 290 00:16:28,720 --> 00:16:33,200 shoes that are too narrow in the forehead, where they found that 291 00:16:33,200 --> 00:16:40,040 if you push the big toe towards the second toe, that puts a 292 00:16:40,040 --> 00:16:43,920 muscle called your abductor helices, which is the muscle 293 00:16:43,920 --> 00:16:47,200 that moves your big toe away from your second toe. 294 00:16:48,120 --> 00:16:49,680 That puts that muscle on stretch. 295 00:16:50,440 --> 00:16:54,520 And using ultrasound, they actually found the decreased 296 00:16:54,640 --> 00:16:57,720 blood flow through one of the arteries that supplies the 297 00:16:57,720 --> 00:17:01,840 plantar fascia. And the authors, you know, 298 00:17:02,800 --> 00:17:07,400 posited that that could be a mechanism in developing plantar 299 00:17:07,400 --> 00:17:10,920 fasciitis because we know that blood supply is definitely a 300 00:17:10,920 --> 00:17:14,880 contributing factor to whether or not something heals well. 301 00:17:15,319 --> 00:17:20,079 So it certainly held true for me that when I've tolerated shoes 302 00:17:20,079 --> 00:17:22,400 that are a little too narrow in the forefoot, I've definitely 303 00:17:22,400 --> 00:17:26,680 gotten medial heel pain. And when I switch to shoes that 304 00:17:26,680 --> 00:17:29,360 actually fit me in the forefoot, that doesn't happen anymore. 305 00:17:30,360 --> 00:17:33,360 I'm actually surprised there's not more research about that. 306 00:17:34,160 --> 00:17:37,960 So I will hold on to that one study until more comes out. 307 00:17:38,440 --> 00:17:41,040 Yeah. Well, how about that for a 308 00:17:41,040 --> 00:17:43,280 little nugget on the in for testing segment? 309 00:17:44,360 --> 00:17:47,360 It's good. Before we move out of this, are 310 00:17:47,360 --> 00:17:49,440 there, is there anything else you want to highlight from a 311 00:17:49,440 --> 00:17:52,960 gear perspective that you've been using whether that's for 312 00:17:52,960 --> 00:17:56,800 like the now or as winters? I shouldn't say winter is coming 313 00:17:57,000 --> 00:18:00,040 because we're still smack dab in the middle of October. 314 00:18:00,920 --> 00:18:03,440 But the winter is coming. It is coming. 315 00:18:06,280 --> 00:18:09,880 It's already in the 30s when I'm running in the morning some days 316 00:18:09,880 --> 00:18:10,640 so. Same. 317 00:18:10,680 --> 00:18:15,840 We're in the 20s, yes. But, you know, we'll just cling 318 00:18:15,840 --> 00:18:21,600 to the fact that in January, 30s and even 20s may sound warm for 319 00:18:21,720 --> 00:18:23,960 outdoor running, so we'll enjoy it. 320 00:18:24,200 --> 00:18:27,480 So yeah, Rabbit has actually sent me a fair amount of clothes 321 00:18:27,480 --> 00:18:30,360 in like the past month or so, and I'm really enjoying the 322 00:18:30,360 --> 00:18:33,440 stuff they sent. So the first thing that I want 323 00:18:33,440 --> 00:18:38,000 to highlight is the jacket. Oh yeah, it's called the 324 00:18:38,000 --> 00:18:40,640 Momentum Jacket. I have that one too. 325 00:18:40,760 --> 00:18:44,320 Yeah, it's got great reflective elements on the back, which I 326 00:18:44,320 --> 00:18:48,720 love, and I am so glad that this jacket is a bright color. 327 00:18:49,040 --> 00:18:54,080 There are so many rain and wind jackets that are black, and I'm 328 00:18:54,080 --> 00:18:56,120 sorry. I want to be seen. 329 00:18:56,120 --> 00:18:59,920 I buy the most ridiculously colored clothing to run in like 330 00:18:59,920 --> 00:19:01,960 this. So thank you, Rabbit, for 331 00:19:01,960 --> 00:19:04,480 sending me something that actually makes cars see me. 332 00:19:04,480 --> 00:19:09,480 Because drivers are idiots. This is not technically a rain 333 00:19:09,480 --> 00:19:12,400 jacket. It's not waterproof, but I wore 334 00:19:12,400 --> 00:19:17,520 it in the rain a couple weeks ago and it was sufficiently 335 00:19:17,960 --> 00:19:20,960 protective that I didn't end up cold or clammy. 336 00:19:21,320 --> 00:19:24,240 But I really like about it. There's no hood. 337 00:19:24,400 --> 00:19:26,480 I don't like running with a hood when it's raining. 338 00:19:26,480 --> 00:19:29,920 I wear a hat and I don't like the hood getting blown back when 339 00:19:29,920 --> 00:19:32,000 it's windy. So I like there's no hood on 340 00:19:32,000 --> 00:19:35,480 this. The other thing, it has two 341 00:19:35,480 --> 00:19:40,320 zippered pockets, which again, so many jackets don't have 342 00:19:40,320 --> 00:19:42,360 pockets, which is really annoying. 343 00:19:42,360 --> 00:19:45,080 You want to have a place that you can put your gels and have 344 00:19:45,080 --> 00:19:48,480 access to them. So this is a really nice jacket. 345 00:19:48,480 --> 00:19:52,160 I would wear it in the rain. I would probably wear it not in 346 00:19:52,160 --> 00:19:57,560 the rain if it was like upper 30s with like a short sleeve 347 00:19:57,560 --> 00:19:59,920 base layer under it. Like this is a really bristle 348 00:19:59,920 --> 00:20:02,480 jacket I would say. Yeah, I have the same one, 349 00:20:02,480 --> 00:20:06,360 except mine is black, so blue on the color, but the same 350 00:20:06,360 --> 00:20:10,240 reflective elements exist. And it's definitely one of those 351 00:20:10,280 --> 00:20:13,880 like non insulated shells that you can kind of throw over 352 00:20:13,880 --> 00:20:16,240 anything too. And it it's a, it's a nice 353 00:20:16,240 --> 00:20:17,600 jacket. It is, yeah. 354 00:20:17,600 --> 00:20:20,360 I like it. And then the other thing rabbit 355 00:20:20,360 --> 00:20:24,480 scent that I want to highlight is they have an updated Easy T 356 00:20:24,760 --> 00:20:27,680 long sleeve. They say the fit is updated. 357 00:20:27,880 --> 00:20:32,760 I don't think I ever got an Easy T previously, so I can't say 358 00:20:32,920 --> 00:20:36,280 anything about like the improvement in the fit, but this 359 00:20:36,280 --> 00:20:40,480 is a really nice soft material. It's then it Wicks. 360 00:20:40,480 --> 00:20:42,880 Well. I wore it on a run in like the 361 00:20:42,880 --> 00:20:46,440 upper 30's the other day with nothing, you know, just sports 362 00:20:46,440 --> 00:20:49,880 bra under it and it was like the perfect layer. 363 00:20:51,360 --> 00:20:55,880 It's, you know, got a little rabbit logo on the front that's 364 00:20:55,880 --> 00:21:00,160 not particularly reflective, little rabbit logo on the back 365 00:21:00,160 --> 00:21:03,480 that might be, but just comfortable, well fitting. 366 00:21:04,280 --> 00:21:07,000 I really like this new material they're using. 367 00:21:07,000 --> 00:21:09,120 So thanks for sending this stuff Rabbit. 368 00:21:09,120 --> 00:21:12,000 I'm definitely enjoying it. That's great. 369 00:21:12,560 --> 00:21:14,080 Yeah. I have been running. 370 00:21:14,080 --> 00:21:17,240 I'm wearing one of the things that they sent me and I'm trying 371 00:21:17,240 --> 00:21:21,840 to be really efficient as I search for what it is called, 372 00:21:22,000 --> 00:21:23,520 but I don't think I'm going to get there. 373 00:21:23,920 --> 00:21:26,480 But they sent me a long sleeve and then they sent me the 374 00:21:26,480 --> 00:21:29,520 quarter zip that has this kind of waffled material, I think 375 00:21:29,520 --> 00:21:31,560 it's called. They're like one layer or layer 376 00:21:31,560 --> 00:21:32,800 one or. Something like that. 377 00:21:33,480 --> 00:21:37,680 Layer one and I've loved it for base layer stuff and like this 378 00:21:37,680 --> 00:21:40,920 one for me is one that I can both run in, but also I double 379 00:21:40,920 --> 00:21:43,920 it for work so I can wear like quarter zips where I where I 380 00:21:43,920 --> 00:21:48,200 work, which is nice. And the thing that I actually 381 00:21:48,200 --> 00:21:51,920 wanted to bring up is something that Jana bought for me for 382 00:21:52,040 --> 00:21:56,840 Christmas last year and I was kind of hesitant on if I was 383 00:21:56,840 --> 00:22:01,680 going to like it or not, but I it's already dark when I run, so 384 00:22:01,680 --> 00:22:03,880 I'm really worried about visibility. 385 00:22:04,160 --> 00:22:07,840 And then she got me one of those Knox gear Tracer twos. 386 00:22:08,160 --> 00:22:11,560 And so this thing kind of for those who can see like it can 387 00:22:11,560 --> 00:22:14,720 light up and it's got all these different fun colors that you 388 00:22:14,720 --> 00:22:16,600 can do. It can change colors, whatever. 389 00:22:17,000 --> 00:22:20,800 So she got me this and it's actually super comfortable. 390 00:22:20,960 --> 00:22:25,440 The for me, the belt that it has basically puts all of the weight 391 00:22:25,440 --> 00:22:28,640 held through this belt that goes around your kind like lower part 392 00:22:28,640 --> 00:22:30,880 of your chest so that you don't even have to like have these 393 00:22:31,520 --> 00:22:34,000 straps hanging on you. They're just very light and 394 00:22:34,000 --> 00:22:36,880 reflective. And then she also got me the 395 00:22:36,880 --> 00:22:39,400 Tracer lamp. So this is a separate purchase, 396 00:22:39,400 --> 00:22:42,440 but it hooks onto the front And so you have a light coming out 397 00:22:42,440 --> 00:22:46,080 from like your, your chest or from your stomach and it's super 398 00:22:46,080 --> 00:22:49,760 bright, lasts a long time. This has been my favorite. 399 00:22:49,760 --> 00:22:53,560 I usually get like a $20 or like $10 like just vest that I wear, 400 00:22:53,760 --> 00:22:57,960 but I've actually liked this a lot more for visibility for 401 00:22:57,960 --> 00:23:01,400 myself, being able to see with the lamp, but then also being 402 00:23:01,400 --> 00:23:04,000 seen. It's been great. 403 00:23:04,160 --> 00:23:06,960 So I'm I'm a big fan of it. It's not cheap. 404 00:23:06,960 --> 00:23:09,880 Like it's probably a $70 purchase. 405 00:23:09,880 --> 00:23:13,160 If I'm remembering right. I can actually pull that up the 406 00:23:13,160 --> 00:23:16,840 price. But yes, right now it's on sale 407 00:23:16,840 --> 00:23:20,360 for 6495. Normally it's more than that. 408 00:23:21,480 --> 00:23:25,400 I found it to be worth it and it's I feel really safe out 409 00:23:25,400 --> 00:23:28,880 there with that on SO. I also have one. 410 00:23:29,240 --> 00:23:30,920 Oh, you do? Yeah, I bought 1. 411 00:23:30,920 --> 00:23:33,400 I bought that before the pandemic and it's still going 412 00:23:33,400 --> 00:23:34,440 strong. It's awesome. 413 00:23:34,440 --> 00:23:37,800 That's good. Is yours rechargeable or do you 414 00:23:37,800 --> 00:23:40,200 use AAA batteries? Mine's rechargeable. 415 00:23:40,200 --> 00:23:42,360 OK. The one I have is AAA battery, 416 00:23:42,360 --> 00:23:45,200 which I actually like because then you don't have to worry 417 00:23:45,200 --> 00:23:47,680 about like the rechargeable battery ever dying. 418 00:23:48,000 --> 00:23:51,720 Yeah, the same. I love it has like 20 different 419 00:23:51,920 --> 00:23:53,320 color cycles. You can. 420 00:23:53,480 --> 00:23:57,840 So if you want to be like a Christmas tree or purple or 421 00:23:57,840 --> 00:24:02,440 green or whatever, like a rainbow colored runner, it's 422 00:24:02,440 --> 00:24:03,720 awesome. And it is. 423 00:24:03,760 --> 00:24:08,400 It makes you so visible from all the way around because that back 424 00:24:08,400 --> 00:24:14,400 thing is like a bright beacon too, as well as the belt, which 425 00:24:14,400 --> 00:24:17,400 is fully reflective. Yeah, it's so comfortable. 426 00:24:17,400 --> 00:24:22,040 I've done workouts in it like it's it is one of the best 427 00:24:22,520 --> 00:24:24,760 running pieces of running gear that I've bought. 428 00:24:26,040 --> 00:24:30,560 I think it's worth saying like we have no, absolutely no 429 00:24:30,560 --> 00:24:34,200 affiliation with Knox Gear. So this is like an yeah, this is 430 00:24:34,280 --> 00:24:38,440 yeah, this is like we don't have affiliations a lot, most of the 431 00:24:38,440 --> 00:24:40,440 companies that we talked with about. 432 00:24:40,440 --> 00:24:43,240 And if we do have them, we explicitly say that we have a 433 00:24:43,240 --> 00:24:46,280 partnership with them. But it's just a great piece of 434 00:24:46,280 --> 00:24:47,520 gear. If you're, if you're running in 435 00:24:47,520 --> 00:24:49,720 the dark, like I think it's worth the investment. 436 00:24:49,800 --> 00:24:52,360 It totally is. Or find a friend who has one and 437 00:24:52,360 --> 00:24:54,520 just run with them all. Yes, they'd be good too. 438 00:24:55,440 --> 00:24:58,120 One other thing about that company, did you know they make 439 00:24:58,120 --> 00:25:03,280 dog vests like that? Peanut has one, Yeah. 440 00:25:07,520 --> 00:25:09,400 Just oh, I love. It it's hilarious. 441 00:25:09,520 --> 00:25:12,640 Oh gosh, and it it definitely makes her very visible too. 442 00:25:13,680 --> 00:25:15,360 Oh. How's Peanut doing? 443 00:25:15,720 --> 00:25:19,280 The people need an update. Peanut is 15 1/2. 444 00:25:19,520 --> 00:25:23,040 She still has all her teeth, which is, as the vet says is 445 00:25:23,040 --> 00:25:26,240 very impressive. And she just had her senior 446 00:25:26,240 --> 00:25:28,440 check up and she's in very good health. 447 00:25:28,440 --> 00:25:31,480 So yeah. Go peanut. 448 00:25:31,680 --> 00:25:36,080 Yes. Well, that was a really that was 449 00:25:36,080 --> 00:25:38,920 fun. That was a very long in for 450 00:25:38,920 --> 00:25:40,720 testing segment. We kind of went out a few 451 00:25:40,720 --> 00:25:43,720 tangents that hopefully were helpful like thinking about four 452 00:25:43,720 --> 00:25:47,080 foot width and why that might be worth paying attention to. 453 00:25:48,160 --> 00:25:51,000 I think it's important to say on that front, it doesn't need to 454 00:25:51,000 --> 00:25:55,920 be a marketed wide tow box because there are plenty of tow 455 00:25:55,920 --> 00:25:59,520 boxes that are going to be big enough for your foot that aren't 456 00:25:59,720 --> 00:26:02,440 advertised as anatomic fit and stuff like that. 457 00:26:02,640 --> 00:26:03,800 But yeah, we went into that realm. 458 00:26:03,800 --> 00:26:06,600 Hopefully some of the gear that we've been using is helpful to 459 00:26:06,600 --> 00:26:10,160 you as we get into winter. So again, thanks to Scratch Labs 460 00:26:10,160 --> 00:26:12,880 for sponsoring that segment. And if you want to check out 461 00:26:12,880 --> 00:26:15,240 their stuff, again, the code is Doctors of Running and you can 462 00:26:15,240 --> 00:26:19,320 go get 20% off your first order. So let's get into the real topic 463 00:26:19,320 --> 00:26:23,920 for the day, which is looking at the offseason for runners and 464 00:26:23,920 --> 00:26:28,160 our top tips to maximize what you have going on or best ways 465 00:26:28,160 --> 00:26:32,200 to utilize your offseason. So my first question for you as 466 00:26:32,200 --> 00:26:35,640 a running coach, like what is your kind of overarching 467 00:26:35,640 --> 00:26:39,960 philosophy about the offseason? So not going into your specific 468 00:26:39,960 --> 00:26:44,040 tips, but just kind of big picture, what sort of things do 469 00:26:44,040 --> 00:26:45,560 you bring into that with your athletes? 470 00:26:45,560 --> 00:26:49,080 Yeah, so the most important thing is to actually have an 471 00:26:49,080 --> 00:26:52,920 offseason. So many runners just keep going. 472 00:26:53,120 --> 00:26:56,640 They're like, oh, I took a few days off after my marathon, then 473 00:26:56,640 --> 00:27:00,560 I got back into training. And that is absolutely a recipe 474 00:27:00,560 --> 00:27:04,400 for getting injured or getting burned out or just not 475 00:27:04,400 --> 00:27:07,040 progressing because you haven't actually given your body a 476 00:27:07,040 --> 00:27:10,600 chance to rest. So an offseason is not optional. 477 00:27:10,920 --> 00:27:13,560 You do actually have to take one. 478 00:27:14,080 --> 00:27:17,280 And of course, the thing that most runners are concerned about 479 00:27:17,280 --> 00:27:20,480 is like, well, I don't want to lose all my fitness by taking 480 00:27:20,480 --> 00:27:23,840 time off. And the whole point of an 481 00:27:23,840 --> 00:27:27,120 offseason is actually to let your fitness decline a little 482 00:27:27,120 --> 00:27:31,880 bit so that then you have the capacity to work hard again to 483 00:27:31,880 --> 00:27:34,840 build back up to an even higher level than you were at the 484 00:27:34,840 --> 00:27:38,040 previous season. And that, I think, is the 485 00:27:38,040 --> 00:27:42,560 hardest thing for athletes to grasp until you've been doing it 486 00:27:42,560 --> 00:27:47,320 long enough that, you know, like, OK, I'm going to be less 487 00:27:47,320 --> 00:27:51,880 fit after a few weeks of doing little to no running or just 488 00:27:51,880 --> 00:27:55,600 doing some cross training, but it's going to set me up to start 489 00:27:55,600 --> 00:28:00,080 my next season rested both mentally and physically. 490 00:28:00,080 --> 00:28:03,280 And the mental part is huge. It's not just about your body. 491 00:28:03,280 --> 00:28:08,240 It's about your mind being ready to work hard again, ready to get 492 00:28:08,240 --> 00:28:11,800 up early if you have to get up early to get your long runs in. 493 00:28:12,680 --> 00:28:17,080 And also, most runners are not professional athletes, right? 494 00:28:17,600 --> 00:28:22,360 We've got families, jobs, other hobbies, other responsibilities. 495 00:28:22,800 --> 00:28:25,440 And sometimes when we're in the middle of training, especially 496 00:28:25,440 --> 00:28:29,040 if we're training for longer races, those obligations kind of 497 00:28:29,040 --> 00:28:32,880 get pushed to the side, Like, maybe we don't clean our house 498 00:28:32,880 --> 00:28:37,400 as much as we, you know, should. Or like, you know, so many 499 00:28:37,400 --> 00:28:39,560 things you just don't get done right. 500 00:28:39,560 --> 00:28:44,040 So an offseason is a great time to, like, shift the focus to the 501 00:28:44,040 --> 00:28:46,720 things that maybe maybe you've been neglecting a little bit. 502 00:28:47,160 --> 00:28:51,680 So I would say if you had to sum up, my coaching philosophy about 503 00:28:51,680 --> 00:28:54,040 the offseason is you have to take one. 504 00:28:54,040 --> 00:28:56,320 It's not negotiable. How about you? 505 00:28:57,480 --> 00:28:59,680 Yeah, it's funny. Mine's basically the same. 506 00:28:59,680 --> 00:29:02,920 And you were talking about part of the why behind. 507 00:29:02,920 --> 00:29:07,000 It's a non negotiable 1. You mentioned burnout two, you 508 00:29:07,000 --> 00:29:10,880 mentioned this idea of letting your fitness drop off a little 509 00:29:10,880 --> 00:29:13,360 bit so that you can actually build higher the next time. 510 00:29:13,800 --> 00:29:18,120 And the analogy that I've used for the runners that I work with 511 00:29:18,160 --> 00:29:22,080 is that if we think about our running fitness as building your 512 00:29:22,080 --> 00:29:25,520 home, the last thing that you do is build a roof and that ends in 513 00:29:25,520 --> 00:29:27,680 a peak. And so that matches kind of that 514 00:29:27,680 --> 00:29:29,880 idea of peaking at the right time for your race. 515 00:29:30,480 --> 00:29:33,720 And you can't actually build a house higher when you're at a 516 00:29:33,720 --> 00:29:37,040 peak. You have to deconstruct the roof 517 00:29:37,280 --> 00:29:41,320 and maybe part of the siding so that you can build that stronger 518 00:29:41,520 --> 00:29:44,000 and taller so that your next peak is higher. 519 00:29:44,240 --> 00:29:46,800 And you can't do that unless you let your fitness come down. 520 00:29:46,800 --> 00:29:49,360 So you have to let the fitness come down a little bit so that 521 00:29:49,360 --> 00:29:53,360 you can build your foundation. That has been a helpful analogy 522 00:29:53,360 --> 00:29:55,960 for some people who like don't want to buy into the fact that 523 00:29:55,960 --> 00:29:58,640 it's like, but I'm going to let my fitness go down, which I 524 00:29:58,640 --> 00:30:01,200 think is particularly challenging right now because if 525 00:30:01,200 --> 00:30:06,200 you have pretty much any watch or Strava or whatever, you're 526 00:30:06,200 --> 00:30:08,240 going to look at your like fitness thing. 527 00:30:08,240 --> 00:30:11,240 And every time you exercise, it gives you one or two points on 528 00:30:11,240 --> 00:30:13,760 your fitness score. And then if you take a week off, 529 00:30:13,760 --> 00:30:15,760 it's going to drop down like 10 points. 530 00:30:16,240 --> 00:30:18,480 And then you're like, well, what did I just do all of this 531 00:30:18,480 --> 00:30:21,600 training for? And so when we have those visual 532 00:30:21,600 --> 00:30:24,560 feedbacks for what it looks like to actually be losing fitness, 533 00:30:24,880 --> 00:30:29,440 you have to buy into the idea that it's actually good to fade 534 00:30:29,440 --> 00:30:32,960 down so that you can work towards a new peak in the 535 00:30:32,960 --> 00:30:35,240 future. But yeah, I use the house 536 00:30:35,240 --> 00:30:38,080 analogy quite a bit, which isn't unique to me. 537 00:30:38,080 --> 00:30:39,800 That's not like anything special. 538 00:30:39,800 --> 00:30:43,960 But I think it is sometimes a helpful picture of why you can't 539 00:30:43,960 --> 00:30:46,040 just keep going because you're already at your peak. 540 00:30:46,240 --> 00:30:49,200 You got to get back to a foundational substance. 541 00:30:49,600 --> 00:30:51,120 Yeah, that's a very good analogy. 542 00:30:51,480 --> 00:30:56,720 Yeah. For you right now, are you 543 00:30:56,720 --> 00:31:00,160 officially in your offseason or are you still training for 544 00:31:00,160 --> 00:31:01,600 stuff? Where Where are you at? 545 00:31:02,040 --> 00:31:07,560 I took an offseason actually in mid August and now I'm kind of 546 00:31:07,560 --> 00:31:12,160 in like middle phase of building up for indoor track season, 547 00:31:12,160 --> 00:31:15,560 which my first like meet that I care about is at the end of 548 00:31:15,560 --> 00:31:18,800 December. So I'm doing kind of a throwaway 549 00:31:18,800 --> 00:31:23,360 meet at the end of November. So just stacking bricks week by 550 00:31:23,360 --> 00:31:27,280 week. Had a nice hill session this 551 00:31:27,280 --> 00:31:32,520 morning, 10 by 150 hills, did them all at sub 5 minute pace. 552 00:31:32,520 --> 00:31:37,760 So I was a little dead when I got home, but thankfully I've 553 00:31:37,760 --> 00:31:43,280 rebounded since then. So yeah, I've been just loving 554 00:31:43,600 --> 00:31:47,640 this transition to or back to mid distance racing in the past 555 00:31:47,640 --> 00:31:51,400 year. And you know, I, it's definitely 556 00:31:51,400 --> 00:31:55,800 a good illustration for me that you have to remember that when 557 00:31:55,800 --> 00:31:58,920 you're doing something new, your first season isn't going to be 558 00:31:58,920 --> 00:32:01,480 your best season. It's laying the foundation for 559 00:32:02,360 --> 00:32:04,600 next year and the year after and the year after. 560 00:32:04,600 --> 00:32:09,240 So I'm really excited to like come into a second indoor and 561 00:32:09,240 --> 00:32:14,000 outdoor season with a full year of doing the 800 and the mile in 562 00:32:14,000 --> 00:32:19,600 my legs because I just know, you know, like your analogy, we can 563 00:32:19,600 --> 00:32:23,400 build a taller house this year. Yeah, that's great. 564 00:32:24,120 --> 00:32:26,800 And now you're still kind of coming back from your foot 565 00:32:26,800 --> 00:32:30,920 injury, right? Yeah, if you look at my last 566 00:32:31,280 --> 00:32:35,440 three months of my running life, you would be like do as he says, 567 00:32:35,440 --> 00:32:39,840 not what he does because I was, I was doing a really nice like 568 00:32:39,840 --> 00:32:42,720 build over this year. This entire year was a lot of 569 00:32:42,720 --> 00:32:46,840 just like base building runs and getting back to some higher 570 00:32:46,840 --> 00:32:50,040 mileage stuff. Like I was doing my longer runs 571 00:32:50,040 --> 00:32:53,920 were up to like 13 to 15 miles. And those were going really 572 00:32:53,920 --> 00:32:55,920 well. And I would take kind of 573 00:32:55,920 --> 00:32:59,320 periodized weeks for those. And then my friends were all 574 00:32:59,320 --> 00:33:00,760 running. And I've talked about this on 575 00:33:00,760 --> 00:33:03,160 the podcast before, but a lot of my friends were going to be 576 00:33:03,280 --> 00:33:07,840 running a 50K and they're like, hey, you should do it with us. 577 00:33:07,840 --> 00:33:11,200 And I was like, externally I was like, no, I'm not going to do 578 00:33:11,200 --> 00:33:12,680 that. I'm going to be smart Internet. 579 00:33:12,680 --> 00:33:14,200 I'm like, yeah, I probably should. 580 00:33:14,400 --> 00:33:16,280 So then I just like pushed for it. 581 00:33:16,400 --> 00:33:20,000 And I was just like, fine, I'll go run, you know, 20 some miles. 582 00:33:20,000 --> 00:33:23,280 And so I just, I did too big of a jump too fast. 583 00:33:23,400 --> 00:33:25,280 And then my, my foot told me that. 584 00:33:25,800 --> 00:33:30,400 And here I am coming back. Just trying to keep it chill. 585 00:33:31,040 --> 00:33:35,600 Yep, even physical therapists make training errors at times. 586 00:33:39,040 --> 00:33:41,440 I just shouldn't run alone. I just, you know, like usually 587 00:33:41,440 --> 00:33:44,280 I'm like people get like in community, you know, get to know 588 00:33:44,280 --> 00:33:46,920 people. That's what that's been my 589 00:33:46,920 --> 00:33:49,440 Achilles heel because I can't just like be like, no, that's 590 00:33:49,440 --> 00:33:52,040 not what I can do today. I'm like, I need to go be with 591 00:33:52,040 --> 00:33:54,000 my friends. Got to go do the thing. 592 00:33:54,320 --> 00:33:57,760 I don't want to say no to them. So I got to just be more. 593 00:33:57,760 --> 00:34:02,120 Clown in the Catch Basin as a 20 Miller with friends it's. 594 00:34:05,880 --> 00:34:10,040 Not good. So yeah, I'm, I'm excited. 595 00:34:10,239 --> 00:34:12,199 I, I, you should hold me to this. 596 00:34:12,199 --> 00:34:14,120 I should have everybody hold me to this. 597 00:34:14,120 --> 00:34:19,199 But like, I'm excited for 2026 to just be a steady, consistent 598 00:34:19,199 --> 00:34:22,080 year, right? Hit 1000 miles of running, no 599 00:34:22,080 --> 00:34:25,679 time off, dude, no significant time off due to like, injury. 600 00:34:26,120 --> 00:34:27,440 Because I haven't had just niggles. 601 00:34:27,440 --> 00:34:31,080 I've had injuries and I need to avoid those in 2026. 602 00:34:31,600 --> 00:34:34,400 And I need to keep it as my North Star so you can hold me 603 00:34:34,400 --> 00:34:37,280 accountable to it. Nathan, you're being dumb. 604 00:34:37,840 --> 00:34:40,679 Don't do it. So here's a question for you. 605 00:34:41,120 --> 00:34:42,800 Yeah, do you? Do you have a coach? 606 00:34:44,120 --> 00:34:46,000 I don't right now. I should get a coach. 607 00:34:46,040 --> 00:34:48,199 You should get a coach. I have one. 608 00:34:48,520 --> 00:34:52,480 Coaches need coaches. Yes, I stopped having a coach 609 00:34:52,480 --> 00:34:56,560 when I started grad school, so that's three years ago now, and 610 00:34:56,639 --> 00:35:01,120 my healthiest season was when I was being coached, right? 611 00:35:01,120 --> 00:35:02,360 All right, that's my action step. 612 00:35:02,520 --> 00:35:04,560 Yeah. Get a coach for 2026. 613 00:35:04,560 --> 00:35:06,760 I'll do it now. Get a coach now. 614 00:35:07,840 --> 00:35:09,720 Get a coach now, of course. There we go. 615 00:35:10,080 --> 00:35:13,680 Yeah. All right, you guys heard it 616 00:35:13,680 --> 00:35:16,760 here. Nathan will report back next 617 00:35:16,760 --> 00:35:20,520 episode on who my coach is exactly. 618 00:35:20,520 --> 00:35:22,200 And you're not accepting new athletes. 619 00:35:26,680 --> 00:35:29,240 Not athletes from Stevens Point, WI. 620 00:35:29,240 --> 00:35:35,520 No, my roster is full, sorry. That's all good. 621 00:35:35,560 --> 00:35:39,240 I said that jokingly. All right, so let's let's turn 622 00:35:39,240 --> 00:35:42,160 the attention, the spotlight off of my terrible decisions and 623 00:35:42,160 --> 00:35:45,640 let's move on to how people can maximize their off seasons. 624 00:35:45,640 --> 00:35:50,160 So each of us came up with three tips and I think this we we 625 00:35:50,160 --> 00:35:52,960 shared what they were ahead of time and neither we did not 626 00:35:52,960 --> 00:35:56,000 overlap on any of these three. So we're keeping them all. 627 00:35:57,000 --> 00:35:59,960 I think that these are actually three good overarching tips to 628 00:35:59,960 --> 00:36:02,600 help maximize the offseason. So you could have 6 good ones 629 00:36:02,600 --> 00:36:06,520 walking out from here, no particular order, not least to 630 00:36:06,520 --> 00:36:10,600 most important, but what's the first thing that you have as a 631 00:36:10,800 --> 00:36:13,520 as a tip for how to maximize offseason work? 632 00:36:14,200 --> 00:36:17,840 The number one advice is you actually have to take time off 633 00:36:17,840 --> 00:36:19,960 running. Even if you're feeling great, 634 00:36:19,960 --> 00:36:24,840 even if you have no injuries, no pain, you still feel like super 635 00:36:24,840 --> 00:36:29,000 mentally fresh. If it is your offseason time, 636 00:36:29,000 --> 00:36:32,760 based on the races that you did and the races you're planning to 637 00:36:32,760 --> 00:36:36,640 do next year, then you actually need to take time off running. 638 00:36:37,280 --> 00:36:40,880 And how long that is depends on what you've been doing. 639 00:36:41,360 --> 00:36:47,120 If you just raced a marathon, that time off running might be 4 640 00:36:47,120 --> 00:36:49,160 days. If you're really experienced 641 00:36:49,160 --> 00:36:52,640 runner, it might be a week. It might even be two weeks 642 00:36:52,640 --> 00:36:56,440 depending how your training went, how your race went, and 643 00:36:56,440 --> 00:36:57,920 how your body and mind are feeling. 644 00:36:58,240 --> 00:37:03,680 But you you actually have to not run for at least three to four 645 00:37:03,680 --> 00:37:06,520 days. And then after that, again, 646 00:37:06,520 --> 00:37:11,280 depending on your athletic background, what other modes of 647 00:37:11,280 --> 00:37:14,440 endurance exercise you're accustomed to, you could add 648 00:37:14,440 --> 00:37:19,640 back end cycling or walking or hiking or the elliptical or 649 00:37:19,640 --> 00:37:22,880 swimming. But I think in general, it's 650 00:37:22,880 --> 00:37:28,320 good to take a solid week and a half to two weeks off of 651 00:37:28,320 --> 00:37:30,480 running. If you've just raced a marathon, 652 00:37:30,840 --> 00:37:34,440 that doesn't mean two weeks off of all exercise, but two weeks 653 00:37:34,440 --> 00:37:39,200 off of running. So like what I used to do used 654 00:37:39,200 --> 00:37:42,920 to do when I was racing marathons is I'd take four to 655 00:37:42,920 --> 00:37:45,720 five days off running off everything. 656 00:37:46,040 --> 00:37:50,240 And then I would add in short easy bike rides for the 657 00:37:50,240 --> 00:37:54,000 remainder of that first week. And then the second week I would 658 00:37:54,000 --> 00:37:58,640 start out running just 15 minutes easy and add 5 minutes a 659 00:37:58,640 --> 00:38:01,800 day until I got up to an hour of easy running. 660 00:38:02,320 --> 00:38:06,640 I might supplement those really short runs with some short rides 661 00:38:06,640 --> 00:38:10,320 too. But again, it depends on like 662 00:38:10,320 --> 00:38:14,000 your endurance background. Obviously if you're not 663 00:38:14,000 --> 00:38:18,760 currently a cyclist, you can't just jump into doing our rides 664 00:38:18,960 --> 00:38:23,000 right off the bat, but you might do something else that your 665 00:38:23,000 --> 00:38:27,520 body's accustomed to, like hiking, swimming, elliptical, 666 00:38:27,520 --> 00:38:29,640 something like that. Yeah, that's great. 667 00:38:30,280 --> 00:38:31,920 Here's another question I have for you. 668 00:38:31,960 --> 00:38:36,480 When and maybe just to put some legs to this part of the 669 00:38:36,480 --> 00:38:40,840 conversation, you said take a period off of running, but how 670 00:38:40,840 --> 00:38:43,320 long is an offseason? Like we're kind of throwing that 671 00:38:43,320 --> 00:38:47,080 term out there, but like, you know, what's the short? 672 00:38:47,080 --> 00:38:49,920 Maybe what are the parameters? Like how short and how long can 673 00:38:49,920 --> 00:38:52,080 an offseason be? Well, it depends. 674 00:38:52,240 --> 00:38:55,640 Again, offseason is a really general term, right? 675 00:38:55,640 --> 00:39:00,160 Like I think if you were talking to coaches, the offseason would 676 00:39:00,160 --> 00:39:03,920 be considered shorter than like what an athlete might consider 677 00:39:03,920 --> 00:39:05,040 it. So I would consider an 678 00:39:05,040 --> 00:39:08,760 offseason, the time in which you are barely running. 679 00:39:09,000 --> 00:39:12,200 So like in my example, my offseason would be two weeks. 680 00:39:12,600 --> 00:39:16,280 And then after those two weeks, you're entering basically a base 681 00:39:16,280 --> 00:39:20,960 building phase. But to an athlete, even the base 682 00:39:20,960 --> 00:39:24,400 building phase is going to feel like an offseason because your 683 00:39:24,400 --> 00:39:27,440 volume and your intensity are still going to be quite low, 684 00:39:27,760 --> 00:39:32,920 especially those initial weeks. So if you're going to be 685 00:39:32,920 --> 00:39:37,560 technical, the offseason is measured in like weeks, like 2 686 00:39:37,560 --> 00:39:41,040 weeks. But let's say you ran a full 687 00:39:41,040 --> 00:39:42,720 marathon. Let's say you ran a marathon in 688 00:39:42,720 --> 00:39:48,160 October and your next big goal race for whatever reason isn't 689 00:39:48,160 --> 00:39:50,000 until the summer. Like you're not going to do a 690 00:39:50,000 --> 00:39:53,840 spring marathon. Well, then what makes the most 691 00:39:53,840 --> 00:40:00,280 sense is to do a more extended base building period rather than 692 00:40:00,400 --> 00:40:05,200 like peeking too early for no reason and risking injury again. 693 00:40:05,720 --> 00:40:10,160 So then again, to an athlete that might feel like, oh, well, 694 00:40:10,160 --> 00:40:14,160 my offseason was three months long because I wasn't doing like 695 00:40:14,160 --> 00:40:17,320 a lot of high intensity. I wasn't doing long runs, really 696 00:40:17,320 --> 00:40:20,520 long runs. I was just, you know, kind of 697 00:40:20,800 --> 00:40:22,600 keeping things warm, if you will. 698 00:40:23,120 --> 00:40:27,560 But I, as a coach, would not term those three months an 699 00:40:27,560 --> 00:40:29,720 offseason. Perfect. 700 00:40:29,720 --> 00:40:31,480 I think that's an important distinction. 701 00:40:31,480 --> 00:40:35,800 Distinction because what what feels like offseason is base 702 00:40:35,920 --> 00:40:39,000 like base building feels like offseason to to runners because 703 00:40:39,000 --> 00:40:42,320 they're just doing easy runs and they're not, they're not tired, 704 00:40:42,440 --> 00:40:45,160 like they're not feeling exhausted at the end of like a 705 00:40:45,160 --> 00:40:46,960 training cycle or a week or whatever. 706 00:40:47,280 --> 00:40:50,640 And so we've got this kind of like short period where you're 707 00:40:50,640 --> 00:40:54,320 truly taking time away and off in weeks. 708 00:40:55,120 --> 00:40:57,600 Like you had just said, I have a runner who did their big race 709 00:40:57,600 --> 00:41:00,200 this past weekend. Their next thing probably isn't 710 00:41:00,200 --> 00:41:03,840 till, you know, some shorter race in March. 711 00:41:03,840 --> 00:41:05,880 So they have this long amount of time. 712 00:41:06,280 --> 00:41:10,480 That's not all offseason, but it doesn't look like high intensity 713 00:41:10,480 --> 00:41:15,800 training. So my first one was all about 714 00:41:15,800 --> 00:41:19,720 this concept of change it up. So if we look in the short term, 715 00:41:20,400 --> 00:41:23,360 taking those couple weeks, So I have the same kind of 716 00:41:23,920 --> 00:41:28,760 overarching recommendation to take two weeks off after a 717 00:41:28,760 --> 00:41:31,920 marathon. Week off after 1/2 marathon is 718 00:41:31,920 --> 00:41:35,680 particular if you're racing it and making sure that in that 719 00:41:35,680 --> 00:41:38,400 time you're changing it up, you're not trying to run through 720 00:41:38,400 --> 00:41:42,280 that rest period, you're actually taking true rest time. 721 00:41:42,680 --> 00:41:45,560 Then when you get back, try something new for your aerobic 722 00:41:45,560 --> 00:41:47,920 exercise that either you've done in the past or you haven't. 723 00:41:48,320 --> 00:41:50,680 Elliptical biking, very similar to what you said. 724 00:41:51,480 --> 00:41:57,040 And then I also say for that longer base building period or 725 00:41:57,040 --> 00:42:00,360 if somebody does have this really long between marathon A 726 00:42:00,480 --> 00:42:04,840 and marathon B is like a year in that off time, change it up 727 00:42:04,840 --> 00:42:08,440 drastically so that you have this like mini cycle of training 728 00:42:08,640 --> 00:42:12,040 for something maybe faster. So maybe you train for a 10K or 729 00:42:12,040 --> 00:42:16,680 A5K and really give your body a new stimulus than just the long 730 00:42:16,680 --> 00:42:18,920 miles that you've been putting in for marathoning. 731 00:42:19,320 --> 00:42:22,120 And so again, that's not like true offseason, but that's 732 00:42:22,120 --> 00:42:25,600 within this kind of cycling of your training. 733 00:42:25,840 --> 00:42:28,800 I really recommend that people try to change it up and do 734 00:42:28,800 --> 00:42:32,840 something maybe they don't love to do or that they're not as 735 00:42:32,840 --> 00:42:36,040 naturally good at, but it gives your body a new stimulus. 736 00:42:36,040 --> 00:42:38,320 It's going to keep your mind fresh that when you get back to 737 00:42:38,320 --> 00:42:42,360 the marathon, which becomes a lot of work, a lot of mental 738 00:42:42,360 --> 00:42:45,080 work, you're fresh and you've like done something new. 739 00:42:45,080 --> 00:42:48,160 You get to go back to your first love in some ways. 740 00:42:48,160 --> 00:42:52,200 So I, I like changing it up as a, as one of those tips as well 741 00:42:52,200 --> 00:42:56,520 for the, the kind of micro offseason, but also that larger 742 00:42:56,800 --> 00:42:59,800 offseason as well. I agree with that. 743 00:42:59,800 --> 00:43:03,960 I would say I've certainly noticed that some coaches and I 744 00:43:03,960 --> 00:43:07,800 would say less than knowledgeable coaches take that 745 00:43:08,360 --> 00:43:11,800 in the wrong direction and they will have someone come back. 746 00:43:12,280 --> 00:43:14,400 You know, they took their two weeks off running. 747 00:43:14,400 --> 00:43:18,240 They do a little, you know, two or three-week base phase where 748 00:43:18,240 --> 00:43:21,080 they're mainly doing easy running and then they'll throw 749 00:43:21,080 --> 00:43:25,480 someone right into like 5K pace work or even a mile work. 750 00:43:25,920 --> 00:43:29,280 And that is really not the way to do things. 751 00:43:29,280 --> 00:43:31,200 That's a recipe for getting injured. 752 00:43:32,000 --> 00:43:38,080 The best way to improve your 5K pace or your mile pace is to 1st 753 00:43:38,080 --> 00:43:41,280 elevate your lactate threshold as high as you can get it 754 00:43:41,720 --> 00:43:45,120 because that's going to in turn elevate those faster paces. 755 00:43:45,680 --> 00:43:49,360 So even if you are playing, you know, you raced a marathon, not 756 00:43:49,360 --> 00:43:52,920 doing one for another year, you want to work on speed a little 757 00:43:52,920 --> 00:43:55,680 bit. You still first need to do a 758 00:43:56,120 --> 00:43:58,800 phase of your training where you're mostly focusing on 759 00:43:58,800 --> 00:44:03,320 improving your threshold and then you can add on like those 760 00:44:03,320 --> 00:44:06,080 5K and mile paces on top of that. 761 00:44:06,480 --> 00:44:11,840 But doing the faster paces too soon is a recipe for peaking 762 00:44:11,840 --> 00:44:15,760 very early and getting injured, and I've seen it time and time 763 00:44:15,760 --> 00:44:18,280 again with patients. Yes, that's huge. 764 00:44:19,080 --> 00:44:21,080 Awesome. What do you have for your second 765 00:44:21,080 --> 00:44:24,480 tip? All right, so the next one is a 766 00:44:24,480 --> 00:44:26,840 dual tip. There are two, two parts so 767 00:44:27,360 --> 00:44:31,480 hidden in your offseason, like actually as as soon as you can 768 00:44:31,480 --> 00:44:34,400 after your goal race, whether it was a marathon, half, whatever, 769 00:44:34,400 --> 00:44:38,280 like your big a race for that season is, you need to look back 770 00:44:38,480 --> 00:44:43,320 and then plan ahead. So maybe not the day of your 771 00:44:43,320 --> 00:44:45,880 goal race, maybe the day or two after. 772 00:44:46,280 --> 00:44:49,920 You need to look back on the race and your preparation and 773 00:44:49,920 --> 00:44:53,200 write down the things you think you did well and the things that 774 00:44:53,200 --> 00:44:57,400 you think you can improve on. You need to do it soon because 775 00:44:57,400 --> 00:45:00,080 all of that stuff is going to be fresh in your mind. 776 00:45:00,440 --> 00:45:04,160 It's amazing how quickly we forget all of the little things 777 00:45:04,160 --> 00:45:07,560 that we were struggling with or, you know, things that were 778 00:45:07,560 --> 00:45:11,320 hurting or things that we just weren't sure about after a few 779 00:45:11,320 --> 00:45:13,320 days of rest. So I really encourage my 780 00:45:13,320 --> 00:45:16,960 athletes to like write that stuff down as soon as they can 781 00:45:16,960 --> 00:45:21,000 after a big race. So examples of that, if you're a 782 00:45:21,000 --> 00:45:25,920 marathoner, maybe in your next training block, you need to work 783 00:45:25,920 --> 00:45:29,840 on not stopping as often during your long runs so that you're 784 00:45:29,840 --> 00:45:32,800 better prepared for racing the marathon distance. 785 00:45:33,440 --> 00:45:38,280 Or maybe you struggled with in race nutrition, whereas you 786 00:45:38,280 --> 00:45:41,200 thought during your training you were fine, but during the race 787 00:45:41,200 --> 00:45:46,560 you cramped or you're bonged to mile 16, which is, you know, a 788 00:45:46,560 --> 00:45:50,600 little bit early. So in write down the things that 789 00:45:50,920 --> 00:45:53,160 for next time you want to be better. 790 00:45:53,280 --> 00:45:56,200 And then either with your coach or on your own, figure out what 791 00:45:56,200 --> 00:45:58,440 you're going to do about it, whether that's, you know, 792 00:45:58,440 --> 00:46:02,600 consulting with the Sports Rd. or in the case of not walking as 793 00:46:02,600 --> 00:46:05,760 much during your or stopping during your long runs in the 794 00:46:05,760 --> 00:46:10,080 future, just telling yourself like, look, I'm going to carry a 795 00:46:10,080 --> 00:46:13,680 bottle instead of keeping it at my car or planning on stopping 796 00:46:13,680 --> 00:46:17,640 at these water fountains along the way along the way, whatever 797 00:46:17,640 --> 00:46:21,200 you need to do to minimize stopping so that you're actually 798 00:46:21,200 --> 00:46:23,720 practicing what you're hoping to do during the race. 799 00:46:25,000 --> 00:46:28,280 I know you know, in my own case, something that I wrote down a 800 00:46:28,280 --> 00:46:31,360 few times was get serious about strength training. 801 00:46:31,360 --> 00:46:35,120 And I finally did this year. And I can tell you, I wish that 802 00:46:35,120 --> 00:46:38,480 I hadn't waited as long. So if that's one of your things, 803 00:46:39,920 --> 00:46:44,400 get on it now. But once you've looked back at 804 00:46:44,400 --> 00:46:49,480 what you did well and didn't do well in the past season, you 805 00:46:49,480 --> 00:46:51,840 need to start planning for next season. 806 00:46:52,560 --> 00:46:56,200 And at base it's just, well, what do you want to do next 807 00:46:56,200 --> 00:46:57,680 year? And do you want to race another 808 00:46:57,680 --> 00:47:01,560 marathon in the spring? Do you want to see if you can 809 00:47:01,840 --> 00:47:04,520 race a fast 5K? Do you want to change it up 810 00:47:04,520 --> 00:47:07,320 completely and do mid distance track racing? 811 00:47:07,760 --> 00:47:11,000 But you need to decide that pretty early because that's 812 00:47:11,000 --> 00:47:14,720 really going to dictate how even the base phase of your training 813 00:47:14,720 --> 00:47:17,400 goes. So you don't have to have 814 00:47:17,400 --> 00:47:21,040 everything figured out, but you need to have like the bones of 815 00:47:21,040 --> 00:47:23,240 it figured out. So if you have a coach, you can 816 00:47:23,240 --> 00:47:26,760 communicate that with them. If you don't have a coach, it 817 00:47:26,760 --> 00:47:29,960 will give you some guidelines to figure out. 818 00:47:30,280 --> 00:47:33,160 All right, how am I going to structure this base phase? 819 00:47:33,640 --> 00:47:37,880 What, you know, B&C races, do I need to look for at what point 820 00:47:37,880 --> 00:47:41,600 to be ready for my a race in the spring or summer? 821 00:47:42,600 --> 00:47:45,640 Planning. We're athletes, we have to plan, 822 00:47:45,640 --> 00:47:48,080 we have to have goals. Without goals, we have no 823 00:47:48,080 --> 00:47:52,240 direction. So make those decisions that 824 00:47:52,240 --> 00:47:54,600 those goals and then the structure of your next season 825 00:47:54,600 --> 00:47:57,760 really falls into place. That's really good. 826 00:47:57,840 --> 00:48:02,440 I know there are lots of different types of people who 827 00:48:02,440 --> 00:48:05,200 run. Something that I've noticed with 828 00:48:05,320 --> 00:48:08,280 a lot of the runners I work with is they get really stuck on the 829 00:48:08,280 --> 00:48:11,640 things that didn't work. And I think in that reflect back 830 00:48:11,640 --> 00:48:16,880 as well, it's like, don't forget to also write down and figure 831 00:48:16,880 --> 00:48:20,120 out what you'd actually mastered this cycle compared to previous 832 00:48:20,120 --> 00:48:23,280 ones and let that be a foundation that you don't lose. 833 00:48:23,560 --> 00:48:26,680 And also just don't beat yourself up sometimes, you know, 834 00:48:27,000 --> 00:48:30,160 especially if you have a bad race experience, it's easy to 835 00:48:30,160 --> 00:48:33,480 just be like, it was all crap when really it probably wasn't 836 00:48:33,480 --> 00:48:35,560 all crap. I know there were just those 837 00:48:35,560 --> 00:48:39,320 things that didn't go on that day how it was supposed to go. 838 00:48:39,600 --> 00:48:41,240 Right. I think, you know, to your 839 00:48:41,240 --> 00:48:45,440 point, training for a marathon, it's such a long time, time and 840 00:48:45,440 --> 00:48:50,320 energy commitment and a merit to have a marathon go well. 841 00:48:50,320 --> 00:48:53,880 So many things have to come together and it's all, it's not 842 00:48:53,880 --> 00:48:56,800 a miracle, but it's close. When it all does and your PR, 843 00:48:56,800 --> 00:49:00,200 you just have a great race. So if you don't have a great 844 00:49:00,200 --> 00:49:03,480 marathon or if you don't have a great half marathon, it doesn't 845 00:49:03,480 --> 00:49:05,920 negate all of the great work that you did. 846 00:49:06,440 --> 00:49:10,240 In fact, like the race is just kind of like the pinnacle of all 847 00:49:10,240 --> 00:49:13,560 of the training that you did, but you still got fitter from 848 00:49:13,560 --> 00:49:16,680 all of that training. Even if you didn't run the time 849 00:49:16,680 --> 00:49:21,360 that you wanted, you didn't set APR, you still got fitter and 850 00:49:21,360 --> 00:49:23,880 you still learned a lot from that race. 851 00:49:23,880 --> 00:49:27,720 And often we learn more from the races that don't go well than 852 00:49:27,720 --> 00:49:30,880 the ones that do, because if a race goes well, we're like, Oh 853 00:49:31,160 --> 00:49:33,160 well, I did everything perfectly, so I don't need to 854 00:49:33,160 --> 00:49:34,960 change anything. Yes, yes. 855 00:49:35,280 --> 00:49:37,920 But if something doesn't go well, then that's when we are 856 00:49:37,920 --> 00:49:41,240 more likely to reflect on, well, what do I need to do better so 857 00:49:41,240 --> 00:49:45,480 this doesn't happen again. So just racing is about the 858 00:49:45,480 --> 00:49:48,200 journey, and I know that's so corny to say, but it really is. 859 00:49:48,200 --> 00:49:49,720 It's so true. Yeah. 860 00:49:50,960 --> 00:49:54,760 It's what coaches every every professional college coach, 861 00:49:55,400 --> 00:49:58,520 every hopefully a lot of running coaches kind of preach like the 862 00:49:58,520 --> 00:50:01,400 process over product. Like it's all about the process. 863 00:50:01,400 --> 00:50:04,560 It's not about what happens. You hope it turns out certain 864 00:50:04,560 --> 00:50:08,360 ways, but like you have to perfect your process, not the 865 00:50:08,360 --> 00:50:10,560 product. And then the product is a just 866 00:50:10,560 --> 00:50:12,680 that product. Absolutely, yeah. 867 00:50:13,440 --> 00:50:16,360 What is your second tip? Yes. 868 00:50:16,360 --> 00:50:23,320 So my last two actually bleed into the that idea of plan 869 00:50:23,320 --> 00:50:24,960 ahead. And then this is kind of like 870 00:50:24,960 --> 00:50:28,240 what I would recommend planning ahead to do during your next 871 00:50:28,240 --> 00:50:30,400 base building phase, particularly if you're doing 872 00:50:30,400 --> 00:50:33,360 this part on your own. So the first one goes to 873 00:50:33,360 --> 00:50:35,400 something that you referenced when you thought about planning 874 00:50:35,400 --> 00:50:38,120 ahead and getting a getting serious about lifting. 875 00:50:38,760 --> 00:50:43,360 My first one is about have a consistent weightlifting routine 876 00:50:43,480 --> 00:50:47,520 that ramps up because usually I don't know what what your plans 877 00:50:47,520 --> 00:50:49,640 look like with coach it or with your athletes. 878 00:50:49,960 --> 00:50:53,120 But usually as like for the long distance runners as their 879 00:50:53,120 --> 00:50:56,560 mileage is getting really high in the workouts, they're lifting 880 00:50:56,600 --> 00:50:59,080 starts to come down, they're not doing as much consistent 881 00:50:59,080 --> 00:51:01,080 lifting. And I just think that during 882 00:51:01,080 --> 00:51:04,080 your base building, bring that lifting back up like that should 883 00:51:04,080 --> 00:51:06,760 be higher, more time, more weight. 884 00:51:07,760 --> 00:51:11,120 And just, I think what matters more is consistency over exactly 885 00:51:11,120 --> 00:51:14,240 what you're doing. When they've had they, they try 886 00:51:14,240 --> 00:51:16,680 to figure out injury prevention. It's really tricky to do. 887 00:51:17,000 --> 00:51:19,400 But the studies that look at strength training and runners 888 00:51:19,400 --> 00:51:22,160 basically say the best thing is to be consistent. 889 00:51:22,400 --> 00:51:24,480 And if you're consistent, that gives you the best chance of 890 00:51:24,480 --> 00:51:27,240 injury prevention. That's oversimplified, but I 891 00:51:27,240 --> 00:51:32,080 think holds very, very true. And so my, my second tip is 892 00:51:32,080 --> 00:51:36,880 like, figure out how you're going to get a consistent weight 893 00:51:36,880 --> 00:51:40,040 lifting routine. And this is more like the heavy, 894 00:51:40,040 --> 00:51:42,200 slow, slight type strength training. 895 00:51:42,200 --> 00:51:44,120 So I'm going to talk about a different type of exercise 896 00:51:44,120 --> 00:51:47,600 later, but that's going to help you both with performance and 897 00:51:47,600 --> 00:51:50,600 with kind of creating a robustness of your 898 00:51:50,600 --> 00:51:55,000 musculoskeletal system so that it can handle and be resilient 899 00:51:55,280 --> 00:51:57,160 towards all the stress you're going to put on it in the next 900 00:51:57,160 --> 00:51:59,680 cycle. So my next thing is get a plan 901 00:51:59,680 --> 00:52:04,680 for strengthening and plan to lift consistently and heavier. 902 00:52:04,680 --> 00:52:07,320 I don't know what your thoughts are on it. 903 00:52:07,680 --> 00:52:11,080 I agree 100%. I will I have two comments. 904 00:52:11,080 --> 00:52:14,680 One, I think runners, especially runners without a strength 905 00:52:14,680 --> 00:52:18,040 training background, like lifting weights seems very 906 00:52:18,040 --> 00:52:21,680 foreign and like there's a lot of bad information like oh, you 907 00:52:21,680 --> 00:52:24,280 shouldn't lift because it's going to make you gain weight 908 00:52:24,640 --> 00:52:26,720 and you don't want to gain weight because that'll make you 909 00:52:26,720 --> 00:52:30,760 slower. One, it is so hard to actually 910 00:52:30,760 --> 00:52:34,960 put on muscle when you're doing any amount of long distance 911 00:52:34,960 --> 00:52:38,480 running because the amount that you would have to to eat to 912 00:52:38,480 --> 00:52:43,000 actually gain muscle on top of all the running you're doing is 913 00:52:43,440 --> 00:52:49,160 quite a bit. 2 The Internet ruins a lot of things and I 914 00:52:49,160 --> 00:52:52,960 think the Internet ruins people's intentions to start a 915 00:52:52,960 --> 00:52:57,160 strength training program because so many influencers try 916 00:52:57,160 --> 00:53:00,800 to make things seem as complicated as possible so that 917 00:53:00,800 --> 00:53:02,680 you will buy whatever they are selling. 918 00:53:03,280 --> 00:53:05,440 Strength training is not complicated. 919 00:53:05,760 --> 00:53:10,720 You don't need to do like these five magical exercises that are 920 00:53:10,720 --> 00:53:15,040 the top five exercises for runners that are really complex 921 00:53:15,040 --> 00:53:16,480 and you need a bunch of equipment for. 922 00:53:16,800 --> 00:53:20,880 It's not true, especially if you haven't been doing any lifting. 923 00:53:21,240 --> 00:53:26,720 Literally anything that is not no lifting is going to be better 924 00:53:26,880 --> 00:53:28,440 than what you're currently doing. 925 00:53:28,880 --> 00:53:31,240 So it doesn't have to be perfect. 926 00:53:31,480 --> 00:53:33,960 Perfection is the enemy of the good, right? 927 00:53:34,320 --> 00:53:38,880 So just start with the basic lower extremity strength 928 00:53:38,880 --> 00:53:42,880 exercises that you can do wherever you have access to. 929 00:53:42,880 --> 00:53:45,280 If it's at home, do body weight stuff. 930 00:53:45,440 --> 00:53:49,840 If you can go to Planet Fitness, use the machines that they have 931 00:53:49,840 --> 00:53:52,760 there. If you have access to like a 932 00:53:52,760 --> 00:53:54,640 true weightlifting gym, that's awesome. 933 00:53:54,640 --> 00:53:57,440 So you've got squat racks and dumbbells and barbells and 934 00:53:57,440 --> 00:53:59,960 everything. Then you can get more complex, 935 00:54:00,600 --> 00:54:04,320 but it doesn't have to be what you see on Instagram, so just 936 00:54:04,320 --> 00:54:07,920 keep that in mind. The second thing. 937 00:54:08,520 --> 00:54:12,280 Now what was the second thing? I'm so wound up on the first 938 00:54:12,280 --> 00:54:15,160 thing. I do have another question for 939 00:54:15,200 --> 00:54:18,160 you about this. All right, ask me a question. 940 00:54:18,160 --> 00:54:21,760 I'll probably remember. Because I think you know, we, we 941 00:54:21,760 --> 00:54:24,080 talk about keeping it simple, particularly if you don't have a 942 00:54:24,080 --> 00:54:28,360 weightlifting background and yet you walk into the gym and you're 943 00:54:28,360 --> 00:54:30,480 like, I don't know how. Let's say it's just a leg press 944 00:54:30,480 --> 00:54:34,000 machine with selectorized weight where you can put it on a stack. 945 00:54:34,000 --> 00:54:36,000 It's like, how many do I do? How many? 946 00:54:36,080 --> 00:54:39,200 Like, there's still a lot of things to decide when you get 947 00:54:39,200 --> 00:54:42,680 there. Do you have like A and, and what 948 00:54:42,680 --> 00:54:48,000 we don't want to do is prescribe anything to anybody because it's 949 00:54:48,000 --> 00:54:50,280 going to look different for you depending on your experience 950 00:54:50,280 --> 00:54:52,440 where you're at. But do you have just like a 951 00:54:52,440 --> 00:54:54,200 where, what would you, where would you go first? 952 00:54:54,200 --> 00:54:57,400 What would you do? OK, so first let's assume that 953 00:54:57,400 --> 00:55:00,680 you have a $10 a month membership to Planet Fitness or 954 00:55:00,680 --> 00:55:04,160 somewhere similar. The best thing you can do first 955 00:55:04,160 --> 00:55:07,840 is use the person who works there, it's part of your 956 00:55:07,840 --> 00:55:12,160 membership, and have them show you how to use the machines and 957 00:55:12,160 --> 00:55:15,000 how to set the machines up for your height. 958 00:55:15,480 --> 00:55:18,160 All of these weight machines have different settings so that 959 00:55:18,160 --> 00:55:22,080 the machine will move correctly with your body and be aligned 960 00:55:22,080 --> 00:55:25,080 correctly. And it's really hard to figure 961 00:55:25,080 --> 00:55:27,920 it out for yourself unless you know what you're doing. 962 00:55:28,360 --> 00:55:32,320 So take advantage of the free benefit that you get when you 963 00:55:32,320 --> 00:55:35,680 join these gyms. They might try to talk you into 964 00:55:35,680 --> 00:55:38,640 personal training. And if you don't want that, just 965 00:55:38,640 --> 00:55:40,880 tell them that, but tell them that you want to learn how to 966 00:55:40,880 --> 00:55:45,080 use the machine safely and one of the employees will do that 967 00:55:45,080 --> 00:55:48,320 for you. So then second, if you know 968 00:55:48,320 --> 00:55:52,720 you've never lifted and you're in your offseason, I think a 969 00:55:52,720 --> 00:55:57,040 good basic recommendation for lower body strengthening, 970 00:55:57,040 --> 00:56:01,840 whether it's the leg press, the seated hamstring curl, standing 971 00:56:01,840 --> 00:56:05,680 calf raises, whatever, is if you choose a weight that you can 972 00:56:05,680 --> 00:56:10,880 lift with good form for between 8:00 and 12:00 reps, where on 973 00:56:10,880 --> 00:56:15,400 the final Rep you're fatigued but your form is still good, 974 00:56:16,160 --> 00:56:18,040 then that is the correct weight for you. 975 00:56:18,520 --> 00:56:22,680 And if you do three to four sets at that weight, then that is a 976 00:56:22,680 --> 00:56:25,920 good routine. You don't need to do 10 977 00:56:25,920 --> 00:56:29,200 exercises. You can choose an exercise that 978 00:56:29,200 --> 00:56:32,160 targets your quads, one that targets your glutes, one that 979 00:56:32,160 --> 00:56:35,160 targets your hamstrings, one that targets your calves, and 980 00:56:35,160 --> 00:56:40,400 that could be all that you do. If you want to do more than 981 00:56:40,400 --> 00:56:44,160 obviously strengthen, doing some core strengthening exercises 982 00:56:44,160 --> 00:56:47,920 would be beneficial as well as strengthening your upper body, 983 00:56:48,760 --> 00:56:52,000 especially if you're going to try to run fast. 984 00:56:52,000 --> 00:56:56,960 I can tell you that lifting heavy in your upper body is very 985 00:56:56,960 --> 00:56:59,240 beneficial. And again, it doesn't have to be 986 00:56:59,240 --> 00:57:05,200 a ton like choose two at core exercises to do and choose one 987 00:57:05,200 --> 00:57:08,520 exercise for each major part of your upper body. 988 00:57:08,960 --> 00:57:12,320 And I can tell you from what I have my coaching clients do, 989 00:57:12,360 --> 00:57:16,000 that a program like that at a gym, like Gold's Gym takes less 990 00:57:16,000 --> 00:57:18,640 than 1/2 hour. And now I remembered what my 991 00:57:18,640 --> 00:57:20,880 second point was. And it we got there. 992 00:57:21,880 --> 00:57:25,000 And it does have to do with not letting perfection get in the 993 00:57:25,000 --> 00:57:28,600 way of the gun. So when is the best time to 994 00:57:28,600 --> 00:57:31,400 strength train? Well, ideally it's the same day 995 00:57:31,400 --> 00:57:34,080 as your hard workout, but afterwards. 996 00:57:34,080 --> 00:57:37,640 So if you do your hard workout in the morning, ideally you'd do 997 00:57:37,640 --> 00:57:40,000 your strength training later that day. 998 00:57:41,080 --> 00:57:42,840 Reality. That's probably not going to 999 00:57:42,840 --> 00:57:46,280 happen for a lot of people and I can't do it with my schedule. 1000 00:57:46,280 --> 00:57:51,560 So I do my very heavy strength training on my easy days the day 1001 00:57:51,560 --> 00:57:54,000 after my workouts. Is it perfect? 1002 00:57:54,040 --> 00:57:56,480 No. Has it worked well for me for 1003 00:57:56,480 --> 00:57:58,280 the past year? Absolutely. 1004 00:57:58,520 --> 00:58:01,320 And it's the only way I'm going to get it done because it can't 1005 00:58:01,320 --> 00:58:03,880 happen on the days that I do my hard workouts. 1006 00:58:04,200 --> 00:58:07,440 So figure out where you can fit it in. 1007 00:58:07,520 --> 00:58:09,600 It doesn't have to be 3 days a week. 1008 00:58:09,600 --> 00:58:13,040 Honestly, I can't imagine lifting three days a week with 1009 00:58:13,040 --> 00:58:15,400 the training that I'm doing plus having a job. 1010 00:58:16,040 --> 00:58:20,400 So just again, if you're doing nothing for strength training, 1011 00:58:20,760 --> 00:58:24,440 literally anything more than that is going to help you. 1012 00:58:24,840 --> 00:58:29,280 So even if you only do one day a week, that's better than what 1013 00:58:29,280 --> 00:58:32,000 you're currently doing and you will get a benefit from it. 1014 00:58:32,520 --> 00:58:34,760 Yep, start where you're at, not where you want to be. 1015 00:58:34,800 --> 00:58:36,880 Exactly. And then build it up, yeah. 1016 00:58:39,680 --> 00:58:42,080 OK, what do you got next? Is this your third or your 1017 00:58:42,080 --> 00:58:44,800 second I've lost? It is my third. 1018 00:58:45,120 --> 00:58:47,640 You know what, I'm going to go first then because yours is 1019 00:58:47,640 --> 00:58:50,320 going to be better than mine. So then we can end on yours. 1020 00:58:50,320 --> 00:58:54,280 So I'll do my third one. And it's also in the exercise 1021 00:58:54,280 --> 00:58:57,320 realm. And I think that this is a type 1022 00:58:57,320 --> 00:59:02,760 of exercise that especially for longer distance people and 1023 00:59:02,760 --> 00:59:06,880 especially for younger runners are kind of imperative during 1024 00:59:06,880 --> 00:59:10,560 that kind of building from your offseason back to a base 1025 00:59:10,560 --> 00:59:13,760 building phase. And that's like plyometric 1026 00:59:13,920 --> 00:59:17,640 exercises and the reasons why that these should be 1027 00:59:17,640 --> 00:59:21,680 incorporated is 1 is injury prevention, particularly for 1028 00:59:21,680 --> 00:59:24,000 bone health. So looking at medial tibial 1029 00:59:24,000 --> 00:59:28,040 stress syndrome, metatarsal stress fractures, this is 1030 00:59:28,040 --> 00:59:32,760 something that's shown to help when done consistently over like 1031 00:59:32,760 --> 00:59:38,000 9 plus months, helps with bone density along with the heavy 1032 00:59:38,000 --> 00:59:40,280 lifting. So all these kind of lifting 1033 00:59:40,280 --> 00:59:43,360 things in my mind are like a build the foundations that you 1034 00:59:43,360 --> 00:59:45,840 don't even more resilient system that doesn't get as easily 1035 00:59:45,840 --> 00:59:48,720 injured. The plyometrics do not have to 1036 00:59:48,720 --> 00:59:50,480 be crazy and they don't have to be fancy. 1037 00:59:50,560 --> 00:59:53,240 If you have a chair in your house and you jump down from 1038 00:59:53,240 --> 00:59:59,000 that chair 30 times on Tuesday and 35 times on Thursday, you've 1039 00:59:59,000 --> 01:00:02,240 hit a dosage of jumping. That's probably enough. 1040 01:00:02,840 --> 01:00:06,400 Ideally, it's probably 50 each of those days, but that's not 1041 01:00:06,400 --> 01:00:10,560 it's. 50 foot contacts with the ground two times a week and 1042 01:00:10,560 --> 01:00:14,840 you're done. It's very quick, very simple and 1043 01:00:14,960 --> 01:00:18,120 it does not need to be fancy. I think plyometrics get even 1044 01:00:18,120 --> 01:00:24,400 crazier on the on the influenza gram then then even lifting 1045 01:00:24,400 --> 01:00:26,600 does. You just got to jump down from a 1046 01:00:26,600 --> 01:00:31,040 box or from a chair and just land and that gives a new 1047 01:00:31,040 --> 01:00:34,840 stimulus to your bones in particular that they do not get 1048 01:00:34,840 --> 01:00:37,760 with running. Although running is a high 1049 01:00:37,760 --> 01:00:41,760 impact sport. Our our bones fall asleep after 1050 01:00:41,760 --> 01:00:45,120 about 20 steps because they are used to the stimulus and they 1051 01:00:45,120 --> 01:00:47,840 don't build bone off of that. So you have to give it a 1052 01:00:47,840 --> 01:00:50,000 different type of stimulus for the bone building. 1053 01:00:50,000 --> 01:00:54,000 So that's my last one is plyometrics and just creating a 1054 01:00:54,000 --> 01:00:56,640 plan to integrate them into your life. 1055 01:00:56,880 --> 01:01:00,720 Yep I agree 100%. Plyometrics are non negotiable 1056 01:01:00,720 --> 01:01:02,840 for runners. They're super simple to do. 1057 01:01:03,160 --> 01:01:05,920 If you don't have a cherry you can jump off of you can just 1058 01:01:05,920 --> 01:01:10,000 jump in place. You don't even need a chair. 1059 01:01:12,760 --> 01:01:17,920 So yeah, figure out how to and think about it like you could do 1060 01:01:17,920 --> 01:01:21,080 that at the end of a run, right? You need to be warmed up. 1061 01:01:21,080 --> 01:01:23,800 You can't just be like watching TV and then get up during the 1062 01:01:23,800 --> 01:01:27,000 commercial and jump off a chair 30 times. 1063 01:01:27,360 --> 01:01:30,160 You've got to actually have a little bit of blood flow going 1064 01:01:30,160 --> 01:01:34,000 to your legs. But all of this stuff doesn't 1065 01:01:34,000 --> 01:01:36,440 have to be like a big time commitment, right? 1066 01:01:36,440 --> 01:01:40,800 Like, how long does it take to do like 32 footed pogos? 1067 01:01:40,800 --> 01:01:44,120 Probably a minute. You can do that at the end of a 1068 01:01:44,120 --> 01:01:47,000 couple of runs. Yeah, it's great. 1069 01:01:47,000 --> 01:01:48,480 Yes, good choice. What's your last one? 1070 01:01:48,480 --> 01:01:52,120 I like that. OK, so my last one is so you're 1071 01:01:52,120 --> 01:01:56,040 at the end of your season, maybe like your whole marathon 1072 01:01:56,040 --> 01:01:59,920 training block, you had this like nagging like foot pain or 1073 01:01:59,920 --> 01:02:03,000 hip pain or whatever. Something hurt you. 1074 01:02:03,880 --> 01:02:06,400 It didn't get in the way of your race, but it was kind of 1075 01:02:06,400 --> 01:02:08,840 annoying. And now you've taken a few days 1076 01:02:08,840 --> 01:02:11,960 off and it doesn't hurt anymore. Does that mean you're good? 1077 01:02:12,760 --> 01:02:19,080 No, now is the time to get that addressed because one, you've 1078 01:02:19,080 --> 01:02:21,640 got time, right, you're not running as much. 1079 01:02:22,000 --> 01:02:26,760 So maybe you have time to go see APT or go to an ortho 1080 01:02:26,760 --> 01:02:30,640 appointment if it needs, you know, a doctor's evaluation. 1081 01:02:31,240 --> 01:02:34,520 But you've got to address these little issues that came up in 1082 01:02:34,520 --> 01:02:38,080 your last training block because if you don't figure out why that 1083 01:02:38,080 --> 01:02:42,560 was happening, what makes you think it's going to be gone when 1084 01:02:42,560 --> 01:02:45,520 you resume that training load? It's probably not. 1085 01:02:46,080 --> 01:02:49,800 So get those little nagging issues addressed, and it might 1086 01:02:49,800 --> 01:02:51,840 not even be like a physical injury. 1087 01:02:52,200 --> 01:02:54,040 Maybe you need help with your diet. 1088 01:02:54,040 --> 01:02:57,840 Like maybe you know that you should be eating more protein, 1089 01:02:57,840 --> 01:03:01,160 but you just have no idea how to actually make that happen. 1090 01:03:01,720 --> 01:03:04,160 That's where having a consultation with a sports 1091 01:03:04,160 --> 01:03:07,960 dietitian can be so beneficial. And there's so many good ones 1092 01:03:07,960 --> 01:03:11,200 who do Zoom consultation. So it's not like you have to 1093 01:03:11,200 --> 01:03:14,640 have somebody local. You can find somebody good 1094 01:03:14,640 --> 01:03:19,120 online, but again, you've got to make sure they're actually a 1095 01:03:19,120 --> 01:03:23,920 registered dietitian who are certified in sports dietetics. 1096 01:03:24,920 --> 01:03:27,360 There's so many people who call themselves like sports 1097 01:03:27,360 --> 01:03:31,600 nutritionists who have literally 0 qualification to be giving 1098 01:03:31,600 --> 01:03:34,160 nutritional advice. So just make sure you're 1099 01:03:34,160 --> 01:03:37,680 actually consulting with somebody who has a degree in the 1100 01:03:37,680 --> 01:03:41,640 appropriate field. But that's my third advice. 1101 01:03:41,640 --> 01:03:45,120 Just whatever. You looked back, you identified 1102 01:03:45,360 --> 01:03:47,680 what you did well and you what didn't go well. 1103 01:03:48,080 --> 01:03:50,720 You've planned ahead for what you want to do, but now you've 1104 01:03:50,720 --> 01:03:55,080 got to take action in your offseason to address those 1105 01:03:55,080 --> 01:03:57,640 things. That's what we do. 1106 01:03:57,640 --> 01:04:01,640 So at the university, we partner with the cross country team and 1107 01:04:02,040 --> 01:04:05,600 the every semester they come in and they get a full evaluation, 1108 01:04:05,600 --> 01:04:08,880 3D run analysis, strength, mobility, functional movement. 1109 01:04:09,200 --> 01:04:14,240 And, and what's a hard turning point for both the students who 1110 01:04:14,240 --> 01:04:17,960 are doing the evaluations, but even the runners is they'll ask 1111 01:04:17,960 --> 01:04:20,280 a question, their subjective exam, be like, hey, have you had 1112 01:04:20,280 --> 01:04:23,320 any injuries this year? And the runner answers no. 1113 01:04:23,320 --> 01:04:26,080 And then I'll come over and be like, hey, do you need like feel 1114 01:04:26,080 --> 01:04:28,840 anything in your feet, knees, whatever, any niggles, whatever. 1115 01:04:28,960 --> 01:04:30,920 And they're like, Oh yeah, well, this, this, this, and they have. 1116 01:04:30,920 --> 01:04:33,120 This laundry list. Of things that hurt, but it's 1117 01:04:33,120 --> 01:04:34,680 not an injury so it doesn't need to. 1118 01:04:34,720 --> 01:04:35,680 It's fine. I'm fine. 1119 01:04:35,680 --> 01:04:40,440 I'm just here for my just check up, you know, and, and we got to 1120 01:04:40,440 --> 01:04:44,680 work with a, a junior who has had to sit out every spring 1121 01:04:44,680 --> 01:04:48,880 track because of shin pain. And we saw her last year. 1122 01:04:49,120 --> 01:04:51,920 We saw her the year before and has never wanted to like really 1123 01:04:51,920 --> 01:04:55,120 jump on taking action. This is the first year where he 1124 01:04:55,120 --> 01:04:58,040 made the same pitch of like, hey, now is the time where you 1125 01:04:58,040 --> 01:05:00,080 know, you're she's not running conference. 1126 01:05:00,080 --> 01:05:02,120 So it's like, OK, let's go, let's try this now. 1127 01:05:02,520 --> 01:05:06,560 And it's the, it's the time you can figure out what is that 1128 01:05:06,560 --> 01:05:11,360 thing or those multiple things that are continuing continually 1129 01:05:11,360 --> 01:05:13,360 contributing to it. And it's not always the things 1130 01:05:13,360 --> 01:05:14,600 that we test in the running clinic. 1131 01:05:14,600 --> 01:05:17,680 Like you said, maybe it's something within nutrition 1132 01:05:17,680 --> 01:05:20,640 that's just a miss. And so therefore the body can't 1133 01:05:20,640 --> 01:05:23,320 hold up because it needs all of those systems working together. 1134 01:05:23,320 --> 01:05:28,000 But it's, it's like what we're most passionate about is like, 1135 01:05:28,440 --> 01:05:30,640 in my opinion, like preventing things from happening again in 1136 01:05:30,640 --> 01:05:33,200 the future. So find the people on your team 1137 01:05:33,200 --> 01:05:36,520 who can help you do that, and then you're going to be rocking 1138 01:05:36,520 --> 01:05:38,640 and having fun. Absolutely and. 1139 01:05:38,720 --> 01:05:40,400 And if you're like me, I need to get a run coach. 1140 01:05:40,520 --> 01:05:43,360 That's right. Yeah, that's Nathan's action 1141 01:05:43,360 --> 01:05:46,240 item. So I believe now in all 50 1142 01:05:46,240 --> 01:05:49,960 states, PTS have direct access. Is that right, Nathan? 1143 01:05:51,160 --> 01:05:55,400 So what that means is you do not need a prescription from a 1144 01:05:55,400 --> 01:05:58,800 doctor to be evaluated by a physical therapist. 1145 01:05:59,320 --> 01:06:02,880 Now, your health insurance may require you to get a 1146 01:06:02,880 --> 01:06:06,000 prescription, and you can easily find that out by going on your 1147 01:06:06,000 --> 01:06:10,080 health insurance website. But legally you do not need a 1148 01:06:10,080 --> 01:06:12,360 prescription. So if you know that your local 1149 01:06:12,360 --> 01:06:16,000 run PT doesn't take insurance, you can just go straight to that 1150 01:06:16,000 --> 01:06:20,080 person and without worrying about having to get an 1151 01:06:20,080 --> 01:06:23,200 appointment with the doctor, which can take weeks, get a 1152 01:06:23,200 --> 01:06:27,160 prescription and then get in, you can go straight through PT. 1153 01:06:27,520 --> 01:06:31,360 So just keep that in mind that the barrier is low for getting 1154 01:06:31,360 --> 01:06:34,040 help. And Wisconsin itself has really 1155 01:06:34,040 --> 01:06:37,800 good laws on this front. But for for us, let's say 1156 01:06:37,800 --> 01:06:42,000 somebody's insurance requires A physician referral, it can 1157 01:06:42,000 --> 01:06:43,960 actually happen after the evaluation. 1158 01:06:43,960 --> 01:06:47,400 So like we evaluate, we can send the note and they sign it and 1159 01:06:47,400 --> 01:06:50,880 then we're good to go. So it's a pretty, it's pretty 1160 01:06:50,880 --> 01:06:56,040 accessible for most people at at this point and having having a 1161 01:06:56,040 --> 01:06:59,720 good PT in your back pocket. Obviously tons of bias infused 1162 01:06:59,720 --> 01:07:04,440 into this because if it's what we do, but but we see the 1163 01:07:04,440 --> 01:07:08,320 benefit and and it's worth it. So find find somebody. 1164 01:07:08,840 --> 01:07:12,440 And I would just say one more thing Tooting our own physical 1165 01:07:12,440 --> 01:07:15,680 therapy horn. If you've been to PT in the past 1166 01:07:15,680 --> 01:07:19,160 where your PT spent like 5 minutes with you and then turned 1167 01:07:19,160 --> 01:07:24,240 you over to like a tech or an aide to do exercises, that is 1168 01:07:24,240 --> 01:07:26,880 not what quality physical therapy is. 1169 01:07:27,360 --> 01:07:30,960 So if that's the type, if that's your only experience with PT, 1170 01:07:31,880 --> 01:07:35,240 there are many good PTS who will not do that to you. 1171 01:07:35,240 --> 01:07:38,480 They will actually spend your entire session one-on-one with 1172 01:07:38,480 --> 01:07:40,680 you. So don't go back to that place 1173 01:07:40,680 --> 01:07:43,200 where you barely got to spend time with your PT. 1174 01:07:43,840 --> 01:07:47,520 What you want to look for on physical therapy clinic websites 1175 01:07:47,800 --> 01:07:53,040 are clinics that say one-on-one appointments, no texts or aids, 1176 01:07:53,440 --> 01:07:57,080 and that's where you're going to get the best attention from AP 1177 01:07:57,080 --> 01:07:59,400 Team. Fantastic. 1178 01:08:01,000 --> 01:08:03,120 Is there anything else that you want to add before we wrap 1179 01:08:03,120 --> 01:08:05,000 things up? I think we're good. 1180 01:08:05,680 --> 01:08:08,080 I mean, I think we could probably talk for a couple more 1181 01:08:08,080 --> 01:08:12,360 hours about. I just we're at an hour 7. 1182 01:08:12,360 --> 01:08:16,040 What the heck happened? I know, but well, thanks you 1183 01:08:16,080 --> 01:08:18,399 thank thank you to everybody for joining with us in this 1184 01:08:18,399 --> 01:08:19,439 conversation. Andrea. 1185 01:08:19,439 --> 01:08:23,200 It's always fun when we get to usually so Andrea's bedtime and 1186 01:08:23,200 --> 01:08:26,359 my post kid to bedtime like line up. 1187 01:08:26,359 --> 01:08:29,120 So we just never get to usually match up. 1188 01:08:29,120 --> 01:08:31,840 So this was the day I could switch my schedule around. 1189 01:08:31,840 --> 01:08:34,439 So we have to hang out. And so I I always enjoy getting 1190 01:08:34,439 --> 01:08:35,800 to chat with you and learn from you this. 1191 01:08:36,520 --> 01:08:39,479 Kind of stuff. So and maybe if I bug you 1192 01:08:39,479 --> 01:08:41,840 enough, I can get into your coaching team. 1193 01:08:41,840 --> 01:08:43,240 I'm just kidding. I won't do that. 1194 01:08:43,560 --> 01:08:45,880 But if if you have more questions for us at Doctors of 1195 01:08:45,880 --> 01:08:49,800 Running, you can reach out to us at doctorsofrunning@gmail.com 1196 01:08:50,040 --> 01:08:52,960 and we will either be able to answer your question or more 1197 01:08:52,960 --> 01:08:55,840 likely throw it into one of our mailbag episodes where we keep 1198 01:08:55,840 --> 01:08:58,920 talking about all the stuff that you all want to hear our 1199 01:08:58,920 --> 01:09:01,120 perspectives on. So thanks again for joining us.