1 00:00:08,600 --> 00:00:11,880 Hello everyone, and welcome to the Doctors of Running podcast 2 00:00:11,880 --> 00:00:15,160 where we, a group of doctors of physical therapy, discuss the 3 00:00:15,200 --> 00:00:17,520 art and the science and the stuff we're putting on our feet. 4 00:00:18,120 --> 00:00:21,600 I'm Andrea Myers, and today we have a mailbag episode where I 5 00:00:21,600 --> 00:00:24,760 answer your questions. We try to answer as many of your 6 00:00:24,760 --> 00:00:27,720 questions as we can, and these episodes are a really nice way 7 00:00:27,720 --> 00:00:30,040 to do it. If you do have a question for 8 00:00:30,040 --> 00:00:33,280 us, please leave it below in the comments on YouTube or send us 9 00:00:33,280 --> 00:00:36,720 an e-mail at doctorsofrunning@gmail.com. 10 00:00:37,440 --> 00:00:40,000 Before I get into your questions, I want to give a 11 00:00:40,000 --> 00:00:46,160 shout out to our podcast sponsor Scratch Labs, who I am so pumped 12 00:00:46,160 --> 00:00:49,280 that they are our podcast sponsor this year because I've 13 00:00:49,280 --> 00:00:51,560 been using their products for many years. 14 00:00:51,920 --> 00:00:56,280 I started using them when I was bike racing and continued using 15 00:00:56,280 --> 00:01:00,880 them as I got back into running. My favorite drink mix is their 16 00:01:00,880 --> 00:01:05,200 sport drink mix, which is here. The Strawberry lemonade is 17 00:01:05,200 --> 00:01:08,440 definitely my current favorite flavor, although the lemon lime 18 00:01:08,440 --> 00:01:12,600 is pretty good too. I like it because it has 400 19 00:01:12,600 --> 00:01:16,120 milligrams of sodium per serving in addition to 20 grams of 20 00:01:16,120 --> 00:01:18,080 carbs. Good amount of potassium, 21 00:01:18,080 --> 00:01:20,200 calcium, and magnesium per serving. 22 00:01:20,960 --> 00:01:23,880 One of the things I like the most about their products is 23 00:01:23,880 --> 00:01:27,080 they don't have artificial sweeteners unlike many other 24 00:01:27,080 --> 00:01:30,320 brands. I just don't see any reason for 25 00:01:30,320 --> 00:01:33,840 a sport nutrition product to have artificial sweetener. 26 00:01:33,840 --> 00:01:37,720 We need those calories, and there's so much evidence about 27 00:01:37,720 --> 00:01:41,600 the potential negative health effects of consuming artificial 28 00:01:41,600 --> 00:01:46,480 sweeteners that I just don't see any reason to consume them now. 29 00:01:46,480 --> 00:01:51,520 One Scratch product I hadn't tried before Scratch decided to 30 00:01:51,520 --> 00:01:56,040 sponsor us is there Everyday Hydration Mix, which has really 31 00:01:56,040 --> 00:02:00,720 become my favorite this summer. So it's been really hot and 32 00:02:00,720 --> 00:02:03,840 humid here in Connecticut this summer, more so than usual. 33 00:02:04,360 --> 00:02:08,360 And after my runs, which I almost always do in the morning, 34 00:02:08,720 --> 00:02:12,640 I really needed more than just water to help me get rehydrated. 35 00:02:12,960 --> 00:02:17,680 So this everyday drink mix also has 400 milligrams of sodium. 36 00:02:18,040 --> 00:02:21,440 It only has 10 calories, but it doesn't have artificial 37 00:02:21,440 --> 00:02:24,360 sweeteners. It's just got a nice, tart, 38 00:02:24,360 --> 00:02:28,840 pleasant taste. So I really recommend it for 39 00:02:28,840 --> 00:02:32,480 people who live in hot climates who are trying to rehydrate but 40 00:02:32,480 --> 00:02:36,000 don't necessarily need the sugar after a run. 41 00:02:36,000 --> 00:02:38,920 They just need the electrolytes to get rehydrated. 42 00:02:39,680 --> 00:02:43,640 So we love Scratch products so much that we all want you all to 43 00:02:43,640 --> 00:02:45,480 be able to try them at a reduced price. 44 00:02:45,480 --> 00:02:47,280 So we have a discount code for you. 45 00:02:47,920 --> 00:02:55,560 Use code Dor 24 for 25% off your first order at Scratch la-bs.com 46 00:02:56,720 --> 00:03:00,560 So before we get into your questions, Bach asked me to give 47 00:03:00,560 --> 00:03:03,640 you a quick update on some of the shoes that I have been 48 00:03:03,640 --> 00:03:07,680 liking recently this year. Let's see. 49 00:03:08,080 --> 00:03:11,400 Well, I was going to raise the Osaka Marathon in February, but 50 00:03:11,400 --> 00:03:16,360 I got COVID 2 weeks before, so I would have used the Mizuno Wave 51 00:03:16,360 --> 00:03:20,200 Rebellion Pro 2 for that. But alas, I didn't race so I 52 00:03:20,200 --> 00:03:21,560 didn't get to test that shoe out. 53 00:03:22,080 --> 00:03:25,680 But ever since then I've been focusing on shorter races. 54 00:03:25,680 --> 00:03:30,200 I've mainly done 5 KS. I did A7 mile race last month 55 00:03:30,200 --> 00:03:32,640 and I did a couple of mile Rd. races. 56 00:03:33,080 --> 00:03:36,160 And actually the shoe I've been racing in the most is not a shoe 57 00:03:36,160 --> 00:03:38,080 from this year, it's from last year. 58 00:03:38,080 --> 00:03:44,240 It's the On Cloud Boom E3, which I just have been loving racing 59 00:03:44,240 --> 00:03:47,080 in. I've actually found it to be 60 00:03:47,440 --> 00:03:51,600 kind of the elusive replacement for alpha Fly one that I've been 61 00:03:51,600 --> 00:03:54,400 looking for. It doesn't really have the same 62 00:03:54,400 --> 00:03:58,000 feel as Alpha Fly 1A Fly one definitely has more of that like 63 00:03:58,360 --> 00:04:03,640 explosive feeling from the air pods, but on cloud Boom E3's 4 64 00:04:03,640 --> 00:04:06,840 foot comes close. I like how light it is. 65 00:04:07,160 --> 00:04:12,240 And one thing that's surprising, this shoe has a stated 9 1/2 66 00:04:12,240 --> 00:04:15,320 millimeter drop, but it absolutely doesn't feel that 67 00:04:15,400 --> 00:04:18,519 away because of this really well done heel bevel. 68 00:04:18,920 --> 00:04:23,680 So I land at my lateral midfoot and I don't notice the heel at 69 00:04:23,680 --> 00:04:26,040 all in the shoe even if I'm running easy in it. 70 00:04:26,440 --> 00:04:31,200 So it's for me has performed best in the five KS I've used it 71 00:04:31,200 --> 00:04:33,320 in. I used it in the Vic 7 last 72 00:04:33,320 --> 00:04:36,800 month and it was great there. I'm going to use it in the New 73 00:04:36,800 --> 00:04:42,280 Haven 5K next weekend. The other 5K shoe that I really 74 00:04:42,280 --> 00:04:45,840 enjoyed running in this year was the Saucony Endorphin Pro 4. 75 00:04:46,520 --> 00:04:50,160 As I was training for the Bix, I realized I liked the Cloud Boom 76 00:04:50,160 --> 00:04:53,920 E3 better for like Hillier terrain, so that's why I've been 77 00:04:53,920 --> 00:04:57,160 racing more in it. But I think I'll definitely use 78 00:04:57,160 --> 00:05:00,800 Endorphin Pro 4 in another 5K before the end of the year 79 00:05:00,800 --> 00:05:05,160 because it just for me, it feels better the faster I run in it, 80 00:05:05,160 --> 00:05:08,360 which I know is the opposite of what a lot of people have found 81 00:05:08,360 --> 00:05:12,120 in that shoe. So I'll keep you guys updated if 82 00:05:12,120 --> 00:05:17,000 I do another 5K in that. So the most recent shoe that 83 00:05:17,000 --> 00:05:20,680 I've gotten that I've got a few easy runs and I don't have 84 00:05:20,680 --> 00:05:23,400 enough miles on it for a full review yet, but I'm getting 85 00:05:23,400 --> 00:05:25,840 there. This year has really surprised 86 00:05:25,840 --> 00:05:31,080 me with how much I like it. So it is the Puma Magmax Nitro. 87 00:05:31,880 --> 00:05:36,840 Look at that shoe. It's a 47mm stack in the heel, 88 00:05:36,840 --> 00:05:40,800 39 in the four foot. This is a beast of a shoe, but 89 00:05:40,800 --> 00:05:44,480 it doesn't feel that way when I run in it. 90 00:05:44,480 --> 00:05:48,720 It's got Pumas Nitro foam, so definitely it has a little bit 91 00:05:48,720 --> 00:05:52,280 of bounce to it. It doesn't feel super heavy on 92 00:05:52,280 --> 00:05:55,520 foot. I think the women's weight is in 93 00:05:55,520 --> 00:05:58,640 like the low 9 oz range, although I don't have exact 94 00:05:58,640 --> 00:06:02,640 specs for that. But it's just it feels great 95 00:06:02,640 --> 00:06:06,760 running easy, like slow easy. I can pick it up a little bit if 96 00:06:06,760 --> 00:06:09,080 I'm just doing like a normal easy run. 97 00:06:09,520 --> 00:06:13,280 I definitely wouldn't use it for like marathon pace or anything, 98 00:06:13,280 --> 00:06:18,400 but for a shoe, if you just want something super protective, a 99 00:06:18,400 --> 00:06:24,160 little bouncy, not soft, this shoe is definitely a contender. 100 00:06:24,240 --> 00:06:27,920 So I'll get some more miles on it and hang tight for the 101 00:06:27,920 --> 00:06:30,000 review. The other guys are testing it 102 00:06:30,000 --> 00:06:31,440 too. So we'll get our full team 103 00:06:31,440 --> 00:06:35,040 review out to you soon. And then the other shoe that 104 00:06:35,040 --> 00:06:38,600 I've really been enjoying, which I already wrote a review on, is 105 00:06:38,600 --> 00:06:41,760 the Brooks Hyperion 2. No surprise to you guys there. 106 00:06:42,160 --> 00:06:45,800 So when I wrote my review, I said that I thought that this 107 00:06:45,800 --> 00:06:49,440 shoe was very similar to the original Brooks Hyperion Max, 108 00:06:49,440 --> 00:06:52,400 which is one of my favorite shoes of the past several years, 109 00:06:54,080 --> 00:06:56,480 compared only to the New Balance Beacon 3. 110 00:06:56,480 --> 00:07:00,960 But we won't talk about my love and sadness for that cheer 111 00:07:00,960 --> 00:07:03,080 disappearing. I've talked enough about that. 112 00:07:03,400 --> 00:07:06,840 But the Brooks Hyperion 2 got some more miles on it since I 113 00:07:06,840 --> 00:07:09,840 reviewed it, and it is definitely the replacement for 114 00:07:10,200 --> 00:07:14,120 Hyperion Max 1. So I've used it for some longer 115 00:07:14,120 --> 00:07:17,200 easy runs for some easy runs with pickups. 116 00:07:17,200 --> 00:07:20,480 I've used it for a ton of workouts and it's just great for 117 00:07:20,480 --> 00:07:23,880 everything. So Hyperion Max 2 is definitely 118 00:07:24,080 --> 00:07:28,560 higher stack, it's firmer than the Hyperion 2. 119 00:07:28,560 --> 00:07:34,520 So if you loved Hyperion Max one like I did, just get Hyperion 2 120 00:07:34,760 --> 00:07:37,920 and you'll be happy. The only main differences 121 00:07:37,920 --> 00:07:41,920 between the two, the upper of Hyperion 2 I actually like 122 00:07:41,920 --> 00:07:44,520 better than original Hyperion Max one. 123 00:07:45,680 --> 00:07:49,880 And there's a little less of a heel bevel in Hyperion 2 124 00:07:50,240 --> 00:07:54,200 compared to Hyperion Max one. But it doesn't really. 125 00:07:54,320 --> 00:07:59,040 I don't really notice it at any pace where it's like affecting 126 00:07:59,040 --> 00:08:01,360 how I run. It is noticeable if I pay 127 00:08:01,360 --> 00:08:05,240 attention to it, but it's not. Oh I wish I was in Hyperion Max 128 00:08:05,240 --> 00:08:08,600 1. So Hyperion 2 continues to 129 00:08:08,600 --> 00:08:11,640 impress. I continue to highly recommend 130 00:08:11,640 --> 00:08:15,400 it. Hyperion Max two I've also 131 00:08:15,400 --> 00:08:20,080 really been enjoying. I did 12 miles at like 45 132 00:08:20,080 --> 00:08:23,480 seconds slower than marathon pace yesterday and it's great. 133 00:08:23,480 --> 00:08:25,800 It's just like a great rolling shoe. 134 00:08:26,240 --> 00:08:29,080 Lots of under foot protection from the additional stack 135 00:08:29,080 --> 00:08:31,160 height. It's very stiff. 136 00:08:31,160 --> 00:08:33,919 So definitely different than Hyperion Max One. 137 00:08:34,360 --> 00:08:38,240 But I really think, and I put this in my written review, that 138 00:08:38,240 --> 00:08:42,840 Hyperion Max 2 truly is what Hyperion Max I think was 139 00:08:43,000 --> 00:08:48,440 intended to be, which is like a marathon trainer, easy runs, up 140 00:08:48,440 --> 00:08:51,640 tempo runs. But it's definitely not like a 141 00:08:51,640 --> 00:08:56,000 5K pace interval shoe anymore the way that I found Hyperion 142 00:08:56,000 --> 00:09:00,880 Max One to be. Now for 5K pace intervals, I 143 00:09:00,880 --> 00:09:03,120 would definitely use Hyperion too. 144 00:09:04,160 --> 00:09:07,600 So that's my little shoe update for you guys. 145 00:09:08,080 --> 00:09:12,240 I'll be sure to get that Mag Max review written once I've got a 146 00:09:12,240 --> 00:09:16,160 few more miles on it, but so far I'm really loving running in it. 147 00:09:16,800 --> 00:09:19,160 So now we're going to move on to your questions. 148 00:09:19,160 --> 00:09:23,280 These are some really great questions this time, so I hope 149 00:09:23,280 --> 00:09:25,480 that you all learned something from them. 150 00:09:25,480 --> 00:09:29,440 So the first one is from Joseph and he asks a question related 151 00:09:29,440 --> 00:09:32,600 to our recent podcasts on Stable Neutral Shoes. 152 00:09:32,920 --> 00:09:35,280 That was really great episode by the way, if you guys haven't 153 00:09:35,280 --> 00:09:39,040 checked it out both on YouTube and on the podcast app. 154 00:09:39,720 --> 00:09:44,000 So Joseph says thanks for all of the outstanding work the team 155 00:09:44,000 --> 00:09:45,960 does on the podcast and she reviews. 156 00:09:46,320 --> 00:09:49,120 I always use your reviews before buying new shoes. 157 00:09:49,560 --> 00:09:52,880 I'm 71 years old and have been running for more than 50 years. 158 00:09:52,880 --> 00:09:55,440 That's awesome. Congratulations Joseph. 159 00:09:55,840 --> 00:09:58,880 I try to run 4 times a week for about 20 miles. 160 00:09:58,920 --> 00:10:02,440 This varies based on how I feel an injury, which seems to happen 161 00:10:02,440 --> 00:10:06,400 more often these days. I have always had issues with my 162 00:10:06,400 --> 00:10:09,480 left hip and knee, in part I believe from repeated ankle 163 00:10:09,480 --> 00:10:12,800 twist playing sports in high school and running over the 164 00:10:12,800 --> 00:10:16,000 years. I find stable slash stability 165 00:10:16,000 --> 00:10:19,360 shoes helpful, but many of the shoes on the market have more 166 00:10:19,360 --> 00:10:22,800 significant heel bevels. Have you found a more aggressive 167 00:10:22,800 --> 00:10:25,400 heel bevel to affect stability? Thanks. 168 00:10:25,800 --> 00:10:29,200 That's a great question. We like to talk a lot of a lot 169 00:10:29,200 --> 00:10:32,600 about heel bevels here, especially Matt who is 170 00:10:32,600 --> 00:10:35,960 particularly critical of heel bevels of shoes. 171 00:10:36,760 --> 00:10:39,920 So what is a heel bevel? So let me grab Hyperion Mix 2 172 00:10:39,920 --> 00:10:41,920 here for those of you watching on YouTube. 173 00:10:42,440 --> 00:10:46,320 So a heel bevel is basically a rear foot rocker of the shoe 174 00:10:46,320 --> 00:10:49,200 where under the heel is a little bit cut out. 175 00:10:49,640 --> 00:10:54,000 And the whole point of this is to mimic the shape of your heel 176 00:10:54,000 --> 00:10:56,280 bone, which is called your calcaneus. 177 00:10:56,720 --> 00:11:00,000 So if you are walking barefoot and you land on your heel, 178 00:11:00,000 --> 00:11:01,720 you're going to land on your heel and then you're going to 179 00:11:01,720 --> 00:11:05,240 roll forward. So the heel bevel is, well, 180 00:11:05,240 --> 00:11:09,600 should be designed to mimic how you would roll forward on your 181 00:11:09,600 --> 00:11:13,160 heel bone. And without a heel bevel, you'll 182 00:11:13,160 --> 00:11:16,760 potentially have an earlier heel strike than you normally would, 183 00:11:16,960 --> 00:11:20,760 which will potentially stress your tibial C anterior muscle, 184 00:11:21,320 --> 00:11:25,040 could contribute to developing shin splints or just pain in the 185 00:11:25,040 --> 00:11:29,440 front of your shin. So a good heel bevel mimics the 186 00:11:29,440 --> 00:11:32,920 shape of your heel bone. And to do that, it should also 187 00:11:32,920 --> 00:11:37,640 be angled slightly laterally to the outside, which is to mimic 188 00:11:37,640 --> 00:11:41,480 where most people land at their posterior lateral heel, meaning 189 00:11:41,480 --> 00:11:44,240 the rear outside part of their heel. 190 00:11:45,520 --> 00:11:49,920 So if you look at Hyperion Max here, you can see that it is 191 00:11:49,920 --> 00:11:52,600 angled more to the outside than to the inside. 192 00:11:52,600 --> 00:11:55,640 So if you're going to land on the heel, you're going to land 193 00:11:55,640 --> 00:12:00,400 on this part first. That's what when we talk about, 194 00:12:00,640 --> 00:12:02,760 is this heel bevel, a good heel bevel? 195 00:12:02,920 --> 00:12:05,520 That's what we're talking about. Is it designed well? 196 00:12:05,960 --> 00:12:08,560 Does it mimic the natural shape of the heel bone? 197 00:12:09,000 --> 00:12:14,400 Does it help a person who heel strikes progress smoothly from 198 00:12:14,400 --> 00:12:17,960 initial contact on their heel to mid stands where they're 199 00:12:17,960 --> 00:12:19,880 progressing from the heel to the mid foot? 200 00:12:20,920 --> 00:12:26,120 If you have a heel bevel that is very large, it can potentially 201 00:12:26,120 --> 00:12:32,120 make you land and roll forward quicker than your body is ready 202 00:12:32,120 --> 00:12:37,000 for, and that can create feelings of instability 203 00:12:37,440 --> 00:12:42,040 depending on your muscular control, depending on your ankle 204 00:12:42,040 --> 00:12:45,600 and foot mobility, depending how flexible the midfoot and 205 00:12:45,600 --> 00:12:49,240 forefoot of the shoe are. A heel bevel that is too 206 00:12:49,240 --> 00:12:53,840 aggressive or place too far forward can make a shoe feel 207 00:12:53,840 --> 00:12:56,520 more unstable. And of course, this will depend 208 00:12:56,520 --> 00:13:01,400 on your individual mechanics. Specifically for Joseph, if you 209 00:13:01,400 --> 00:13:05,080 have lateral ankle stability issues because of all of your 210 00:13:05,080 --> 00:13:08,440 ankle sprains, you're going to want a shoe that helps you 211 00:13:08,440 --> 00:13:12,880 transition your weight from posterior lateral initial 212 00:13:12,880 --> 00:13:17,680 contact and progress your weight medially instead of allowing you 213 00:13:17,680 --> 00:13:22,000 to stay on the lateral aspect of your foot for too long, which is 214 00:13:22,000 --> 00:13:25,360 often something that happens to people who have sprained their 215 00:13:25,360 --> 00:13:27,480 ankle. Many times when you have that 216 00:13:27,480 --> 00:13:31,280 ligamentous laxity on the outside of your ankle, it makes 217 00:13:31,280 --> 00:13:36,560 your foot more likely to stay in an inverted position or turned 218 00:13:36,560 --> 00:13:39,600 in. And you know, if you're running 219 00:13:39,600 --> 00:13:43,280 on uneven ground, you're running on like a gravel trail, that 220 00:13:43,280 --> 00:13:45,920 could even make it more likely that you're going to roll your 221 00:13:45,920 --> 00:13:49,320 ankle. So for Joseph specifically, 222 00:13:49,320 --> 00:13:53,720 you're, you will not want a heel bevel that is angled too far 223 00:13:53,720 --> 00:13:58,360 laterally or a heel bevel or sorry, a running shoe that has 224 00:13:58,560 --> 00:14:01,400 more medial sole flare than lateral sole flare. 225 00:14:01,400 --> 00:14:04,960 Because again, that's going to keep you on the outside of your 226 00:14:04,960 --> 00:14:09,680 foot for too long. And if your ankle sprains truly 227 00:14:09,680 --> 00:14:13,440 are a significant problem for you, then that is going to make 228 00:14:14,000 --> 00:14:17,560 the shoe feel more unstable. So I hope that answers your 229 00:14:17,560 --> 00:14:19,800 question, Joseph. If not, send us an e-mail and 230 00:14:19,800 --> 00:14:23,280 let us know if we can give any follow up answers. 231 00:14:24,040 --> 00:14:26,480 So the next question is from Irwin. 232 00:14:26,720 --> 00:14:29,280 He's got a unique shoe question. But I love this because I've 233 00:14:29,280 --> 00:14:33,920 actually just heard about High Rocks and it's interesting to 234 00:14:33,920 --> 00:14:35,800 hear what kind of shoes people are wearing. 235 00:14:35,800 --> 00:14:39,840 So Irwin says hello. I recently purchased a pair of 236 00:14:39,840 --> 00:14:42,200 Hyperion Tears to train for High Rocks. 237 00:14:42,680 --> 00:14:45,920 If unaware, high rocks is an obstacle style race where you 238 00:14:45,920 --> 00:14:48,880 alternate between 1K runs and stations. 239 00:14:49,440 --> 00:14:52,320 Row, erg, farmer carry, sled, push, etcetera. 240 00:14:53,320 --> 00:14:57,280 General consensus is to train and race in an up tempo shoe 241 00:14:57,720 --> 00:15:01,080 because the running portion is the most important but have 242 00:15:01,080 --> 00:15:03,040 enough stability for the stations. 243 00:15:03,400 --> 00:15:07,360 Most pros use deviate Nitro twos or endorphin pro threes. 244 00:15:08,320 --> 00:15:11,320 I was originally training in the endorphin speed fours but I 245 00:15:11,320 --> 00:15:14,640 would get calf tightness every run and I think in general the 246 00:15:14,640 --> 00:15:17,680 shoe was too soft for me. I'm used to training and 247 00:15:17,680 --> 00:15:21,720 minimalist training shoes like Vivo barefoots or MEC Cons but 248 00:15:21,720 --> 00:15:25,120 haven't run since the pandemic when I ran in Endorphin speed 249 00:15:25,120 --> 00:15:27,560 shoes. All that to say, I ran in the 250 00:15:27,560 --> 00:15:30,840 Hyperion shoes and loved the light nimble feeling and the 251 00:15:30,840 --> 00:15:34,560 firmness of the midsole for the stations but felt a bit of 252 00:15:34,560 --> 00:15:38,480 Achilles pain as I was running when I got fit in. 253 00:15:38,480 --> 00:15:42,600 I moderately pronate so it may be my gait but I was thinking of 254 00:15:42,600 --> 00:15:46,200 purchasing the GTS but as I'm strapped for cash I don't want 255 00:15:46,200 --> 00:15:49,360 to be spending and returning every shoe I get without giving 256 00:15:49,360 --> 00:15:52,920 them a chance to break in. Any thoughts or recommendations 257 00:15:52,920 --> 00:15:55,800 would be appreciated. So this is a great question. 258 00:15:55,800 --> 00:15:59,160 I actually really enjoyed thinking about what would be 259 00:15:59,160 --> 00:16:02,320 good options for your cuz High rocks is definitely a unique 260 00:16:02,320 --> 00:16:07,880 event. So Hyperion 2 and Hyperion GTS 2 261 00:16:07,920 --> 00:16:09,880 are both relatively flexible shoes. 262 00:16:10,240 --> 00:16:13,080 And for those who don't know, the difference between Hyperion 263 00:16:13,080 --> 00:16:19,400 2 and Hyperion GTS 2 is that Hyperion GTS is a mild stability 264 00:16:19,400 --> 00:16:23,560 shoe compared to Hyperion 2 which is really a neutral shoe. 265 00:16:24,040 --> 00:16:29,160 So I've got Hyperion 2 here. I don't have the GTS 2, but the 266 00:16:29,160 --> 00:16:32,920 four foot's got some decent flex to it and when running in it, it 267 00:16:32,920 --> 00:16:36,840 actually feels even more flexible than it looks here. 268 00:16:37,400 --> 00:16:41,960 So I actually think that it's the lower longitudinal bending 269 00:16:41,960 --> 00:16:45,560 stiffness that is contributing to your Achilles pain as 270 00:16:45,560 --> 00:16:48,920 compared to the lack of medial guidance in the regular Hyperion 271 00:16:48,920 --> 00:16:52,200 2. So thinking about the shoes that 272 00:16:52,200 --> 00:16:56,400 you've run in, if you liked the Endorphin Speed fours but found 273 00:16:56,400 --> 00:17:00,240 them too soft, you might actually like the Endorphin Pro 274 00:17:00,240 --> 00:17:04,720 4, which is significantly firmer than the Pro 3 or Speed for 275 00:17:04,800 --> 00:17:08,359 Speed 4, but very responsive at faster paces. 276 00:17:08,359 --> 00:17:10,000 Let's see, I've got that shoe here. 277 00:17:10,359 --> 00:17:14,480 So here's Endorphin Pro 4. Of course, it's just about as 278 00:17:14,480 --> 00:17:17,240 stiff as they get. It's a racing shoe. 279 00:17:17,520 --> 00:17:22,839 He mentioned that a lot of pros use Endorphin Pro threes. 280 00:17:23,200 --> 00:17:26,599 The Endorphin Pro 3 is definitely a softer shoe, and 281 00:17:26,599 --> 00:17:30,240 softer might also contribute to some Achilles painter 282 00:17:30,240 --> 00:17:32,880 instability. So if you're looking for a 283 00:17:32,880 --> 00:17:36,960 firmer racing shoe, Endorphin Pro 4 might be really good one 284 00:17:36,960 --> 00:17:40,480 for you to try. If you are looking for a 285 00:17:40,480 --> 00:17:44,800 somewhat lower stack shoe with a stiffer sole, 1 shoe you might 286 00:17:44,800 --> 00:17:47,560 try is the ASICS and you so try 16. 287 00:17:48,000 --> 00:17:51,480 I didn't bring that one up here with me, but it has a 5mm drop. 288 00:17:51,880 --> 00:17:56,800 It's 7.6 ounces in the min size 9 and the stack height is 34 289 00:17:56,800 --> 00:17:59,960 five and the heel 29 five in the four foot. 290 00:18:00,920 --> 00:18:06,040 The new so try might actually be like a pretty ideal shoe for 291 00:18:06,040 --> 00:18:09,040 what you're doing. It's got like a fairly wide 292 00:18:09,040 --> 00:18:13,640 base, so it would be good for like the obstacle type part of 293 00:18:13,640 --> 00:18:18,040 the run or part of the event. But it's certainly a light 294 00:18:18,040 --> 00:18:22,960 enough shoe to handle the 1K runs in between the obstacles, 295 00:18:23,320 --> 00:18:27,680 so definitely try that one out. If you want something a little 296 00:18:27,680 --> 00:18:31,400 higher stack but still on the firm side, you might try the 297 00:18:31,400 --> 00:18:35,760 original Topo Spectrum. I wouldn't recommend Specter 2 298 00:18:35,840 --> 00:18:40,320 because they extended the posterior soul flare in version 299 00:18:40,320 --> 00:18:44,480 2, and Matt and I both found it kind of clunky, but the original 300 00:18:44,480 --> 00:18:50,720 Topo Specter was great for like 10K pays, half marathon pays. 301 00:18:51,440 --> 00:18:56,320 I know that you're doing 1K runs in between these obstacles, but 302 00:18:56,800 --> 00:19:01,000 you might like Spectre for these events, so you might give that 303 00:19:01,000 --> 00:19:03,360 one a try to. And again, it's got a nice broad 304 00:19:03,360 --> 00:19:07,160 base, so it's still going to be nice and stable for the obstacle 305 00:19:07,160 --> 00:19:11,000 parts. All right, so let's move on to 306 00:19:11,000 --> 00:19:14,400 Stephanie's question. She has a question about shoes 307 00:19:14,400 --> 00:19:17,720 for metatarsalgia. Stephanie says. 308 00:19:17,720 --> 00:19:21,040 Hi doctors, I was just one. I was just diagnosed with 309 00:19:21,040 --> 00:19:24,720 metatarsalgia for the second time in the last three years and 310 00:19:24,720 --> 00:19:27,960 I'm wondering if there are any shoes that may be helpful for 311 00:19:27,960 --> 00:19:30,880 someone with this condition because man it is painful. 312 00:19:31,000 --> 00:19:33,640 Yes it is. I currently run in the New 313 00:19:33,640 --> 00:19:38,520 Balance 860 and Ultra experience form for the rumored for their 314 00:19:38,520 --> 00:19:42,440 roomier toe boxes and foot shape fit as aside from the 315 00:19:42,440 --> 00:19:45,880 metatarsalgia, I've always had discomfort in my toes when 316 00:19:45,880 --> 00:19:48,640 running. The ultras however feel very 317 00:19:48,640 --> 00:19:53,080 tight on my upper foot and I do not have a wide foot so I'm not 318 00:19:53,080 --> 00:19:56,040 running in them as much lately and have been relying on my 319 00:19:56,040 --> 00:19:59,000 eight 60s. Do I want to look for a shoe 320 00:19:59,000 --> 00:20:00,800 with more cushion? Thanks Steph. 321 00:20:02,120 --> 00:20:05,480 So I think the reason that you're not liking the ultra 322 00:20:05,480 --> 00:20:09,640 experience form is that it has a significantly no narrower toe 323 00:20:09,640 --> 00:20:12,440 box as compared to most other ultra shoes. 324 00:20:13,240 --> 00:20:16,960 I didn't get to test the experience form, but I tested 325 00:20:16,960 --> 00:20:20,360 the original ultra forward experience and I'm another 326 00:20:20,360 --> 00:20:24,640 person who has just loved ultra shoes, particularly for their 327 00:20:24,640 --> 00:20:27,600 foot shaped toe box. But I would say in the past 328 00:20:27,600 --> 00:20:31,360 couple of years, they have definitely narrowed several of 329 00:20:31,360 --> 00:20:35,680 their shoes, the Escalante 4 in particular. 330 00:20:36,040 --> 00:20:41,600 But the experience forward and the experience form are both 331 00:20:41,600 --> 00:20:46,920 narrower and lower volume than almost any other ultra shoe I've 332 00:20:46,960 --> 00:20:48,720 tried. So for someone with 333 00:20:48,720 --> 00:20:52,000 metatarsalgia, that's pretty much the worst thing you can 334 00:20:52,120 --> 00:20:56,320 choose because it's one, going to squeeze your forefoot, 335 00:20:56,720 --> 00:21:00,840 compressing your metatarsals and likely increasing your pain. 336 00:21:01,960 --> 00:21:07,320 And two, that shoe has a pretty significant toe spring and that 337 00:21:07,320 --> 00:21:12,680 is going to put your toes in more extension just sitting in 338 00:21:12,680 --> 00:21:16,560 the shoe, and that also could potentially contribute to your 339 00:21:16,560 --> 00:21:20,160 pain. The 860 is a New Balance 860 is 340 00:21:20,160 --> 00:21:25,040 a great shoe for you because it's got a nice stiff sole. 341 00:21:25,440 --> 00:21:29,720 It doesn't have toe spraying. It's got some stability, which 342 00:21:29,720 --> 00:21:33,120 it sounds like you might need just based on the two shoes that 343 00:21:33,320 --> 00:21:38,440 you've been running in. But besides those two shoes, I 344 00:21:38,440 --> 00:21:41,080 would recommend that you look for a shoe that has a stiffer 345 00:21:41,080 --> 00:21:46,160 forefoot and minimal toe spring. So let's see if I have a shoe 346 00:21:46,160 --> 00:21:48,880 that demonstrates toe spring. Here we go. 347 00:21:49,600 --> 00:21:55,960 So here's the Endorphin Pro 4. You can see how the toes bend up 348 00:21:55,960 --> 00:21:58,160 here. That's toe spring. 349 00:21:58,640 --> 00:22:01,960 A four foot rocker is where the front of the shoe comes up off 350 00:22:01,960 --> 00:22:07,280 the ground, helps you roll off. But some shoes also have toe 351 00:22:07,280 --> 00:22:11,960 spring, where your toes are actually bend upwards when 352 00:22:11,960 --> 00:22:14,480 you're in the shoe. And that can work for some 353 00:22:14,480 --> 00:22:17,720 people, but it definitely doesn't work for people who 354 00:22:17,720 --> 00:22:21,520 don't have the range of motion to be in that extended position. 355 00:22:21,960 --> 00:22:26,080 But two, for people with metatarsalgia, positioning those 356 00:22:26,080 --> 00:22:30,720 joints in an extended position is also more likely to 357 00:22:30,760 --> 00:22:34,640 contribute to pain. So you will want to avoid shoes 358 00:22:34,640 --> 00:22:37,760 with toe spring. As far as whether you need a 359 00:22:37,760 --> 00:22:41,800 shoe with more cushion or not, maybe maybe not, but it doesn't 360 00:22:41,800 --> 00:22:44,400 actually sound like that's your primary problem. 361 00:22:44,920 --> 00:22:48,680 You really just need to focus on finding a four foot that is 362 00:22:48,680 --> 00:22:52,000 pretty stiff, it doesn't bend much, and that does not place 363 00:22:52,000 --> 00:22:56,280 your toes in an extended position due to toe spring. 364 00:22:57,280 --> 00:23:00,520 Besides the eight 60s, you might check out the original Brooks 365 00:23:00,520 --> 00:23:04,000 Ghost Max, which are actually currently on sale because 366 00:23:04,000 --> 00:23:06,000 version 2 is coming out very soon. 367 00:23:07,200 --> 00:23:10,440 I would definitely recommend the original Ghost Max over version 368 00:23:10,440 --> 00:23:15,640 2 because the toe box in version 2 is not quite as wide or high 369 00:23:15,640 --> 00:23:19,000 volume. So check out the original Ghost 370 00:23:19,000 --> 00:23:22,920 Max or just stick with your eight 60s if those are working 371 00:23:22,920 --> 00:23:25,880 well for you. But I wouldn't just assume that 372 00:23:25,880 --> 00:23:29,800 you need a softer shoe or a shoe with more stack height. 373 00:23:31,680 --> 00:23:34,120 All right. Our next question is from Adam 374 00:23:34,880 --> 00:23:37,280 and he has a question about trail shoes. 375 00:23:37,280 --> 00:23:40,600 He says. Do you have any advice regarding 376 00:23:40,600 --> 00:23:42,840 trail running shoes without a heel counter? 377 00:23:43,400 --> 00:23:46,440 I've been dealing with Hagelin's deformity and the associated 378 00:23:46,440 --> 00:23:50,080 issues for the last decade or so, but I'm currently struggling 379 00:23:50,080 --> 00:23:53,040 mightily to find a trail shoe that doesn't leave my heel and 380 00:23:53,040 --> 00:23:55,880 Achilles screaming. Now that's a great question. 381 00:23:55,880 --> 00:23:59,560 And actually there aren't a lot of trail shoes that don't have a 382 00:23:59,560 --> 00:24:03,600 heel counter. So the only ones that one I 383 00:24:03,600 --> 00:24:05,400 could think of. And then I confirmed with the 384 00:24:05,400 --> 00:24:10,280 other guys there's the Ultra Temp 5, the Ultra Lone Peak, 385 00:24:10,840 --> 00:24:12,440 neither of which I have here to show you. 386 00:24:12,600 --> 00:24:16,240 But then you might also check out the Saucony Endorphin Edge. 387 00:24:16,760 --> 00:24:20,440 Let me grab that here. So the Saucony Endorphin Edge is 388 00:24:20,640 --> 00:24:23,840 a plated trail shoe. It's actually one of my favorite 389 00:24:23,840 --> 00:24:26,440 trail shoes. This shoe came out three years 390 00:24:26,440 --> 00:24:29,880 ago, I think. But you can see that the counter 391 00:24:29,880 --> 00:24:35,360 is very flexible. It's just got this little 392 00:24:35,480 --> 00:24:39,720 plastic piece here. But there's a significant enough 393 00:24:39,720 --> 00:24:43,680 amount of padding in here that I don't think it would bother you. 394 00:24:44,960 --> 00:24:48,160 It's certainly not like completely without a counter. 395 00:24:48,160 --> 00:24:51,440 So if you're super sensitive, this might not be the shoe for 396 00:24:51,440 --> 00:24:54,160 you. But if you can, you know, order 397 00:24:54,160 --> 00:24:56,960 it from from some place that allows you to return it, this 398 00:24:56,960 --> 00:25:02,280 might also be a good option. So, yeah, not a lot of options 399 00:25:02,280 --> 00:25:04,840 out there for trail shoes for people with Hagglunds. 400 00:25:05,560 --> 00:25:10,720 Just so you know, Adam, we do have a page on our website of a 401 00:25:10,720 --> 00:25:13,880 list of shoes that are great for people with Hagglunds, so you 402 00:25:13,880 --> 00:25:17,560 can check that out. All right, let's move on to the 403 00:25:17,560 --> 00:25:21,760 next question here. This question is from Kuba, who 404 00:25:21,760 --> 00:25:25,320 says, hey there, I've been researching for a while, but I'm 405 00:25:25,320 --> 00:25:27,760 still unsure about which shoes to pick. 406 00:25:28,200 --> 00:25:32,120 I currently own the Puma Deviate Nitro 2 for tempo runs which I 407 00:25:32,120 --> 00:25:36,320 bought last year. I weigh 220 lbs and recently 408 00:25:36,320 --> 00:25:41,120 underwent ACL reconstruction surgery in January 2024, so I'm 409 00:25:41,120 --> 00:25:44,800 still in the recovery process. I have strong muscles from doing 410 00:25:44,800 --> 00:25:46,720 a lot of CrossFit before my surgery. 411 00:25:47,360 --> 00:25:50,920 I think I need stability or stable neutral shoes due to my 412 00:25:50,920 --> 00:25:54,240 surgery and the need to build stability for my knee. 413 00:25:54,920 --> 00:25:58,200 I also want shoes with a good amount of cushioning to support 414 00:25:58,200 --> 00:26:01,040 my weight. It's important for me to avoid 415 00:26:01,040 --> 00:26:04,000 the sinking and sensation which may cause instability. 416 00:26:04,600 --> 00:26:07,680 I'm not sure what drop I should have since I had some plantar 417 00:26:07,680 --> 00:26:10,840 fasciitis before and it comes back sometimes. 418 00:26:11,800 --> 00:26:13,760 I've been looking at the topo atmos. 419 00:26:14,120 --> 00:26:19,320 I have wider feet, Saucony Tempest, Nimbus 26, and any 420 00:26:19,320 --> 00:26:21,920 other shoes worth considering in my situation. 421 00:26:22,000 --> 00:26:24,360 Would you mind sharing doctors runnings advice? 422 00:26:24,360 --> 00:26:27,200 Thank you, this is a great question. 423 00:26:27,200 --> 00:26:31,040 I'm really glad that your recovery is going well and that 424 00:26:31,040 --> 00:26:33,200 you are strong going into your surgery. 425 00:26:33,600 --> 00:26:37,000 That is key for coming out with a successful outcome. 426 00:26:37,400 --> 00:26:43,080 I hope you're still keeping to your PT exercises, really 427 00:26:43,080 --> 00:26:45,800 focusing on higher level strength at this point, but it 428 00:26:45,800 --> 00:26:47,360 sounds like you're well on your way. 429 00:26:47,960 --> 00:26:50,800 So without knowing more about your particular running 430 00:26:50,800 --> 00:26:55,520 mechanics or current needs, here are some firmer stable neutral 431 00:26:55,520 --> 00:26:58,480 trainers to consider. So yes, I agree with the Saucony 432 00:26:58,480 --> 00:27:02,320 Tempest out of the shoes that you mentioned, that is 433 00:27:02,320 --> 00:27:07,440 definitely the firmest and I would say just the most overall 434 00:27:07,440 --> 00:27:11,200 stable neutral. It works well for people with a 435 00:27:11,200 --> 00:27:13,800 variety of like mild stability needs. 436 00:27:13,800 --> 00:27:17,360 It worked really well for me and I tend to do poorly with shoes 437 00:27:17,360 --> 00:27:19,360 with any sort of stability features. 438 00:27:20,120 --> 00:27:22,480 It worked well for Matt. He and I pretty much have 439 00:27:22,480 --> 00:27:26,720 opposite stability needs. So and it is definitely on the 440 00:27:26,720 --> 00:27:28,840 firmer side. There is no sinking in 441 00:27:28,840 --> 00:27:31,320 sensation. It doesn't feel soft. 442 00:27:31,640 --> 00:27:36,600 It's got enough stack height to be very protective under foot, 443 00:27:36,920 --> 00:27:39,560 but it is absolutely not a soft shoe. 444 00:27:40,360 --> 00:27:43,360 I've used it. I probably have 200 miles on my 445 00:27:43,360 --> 00:27:47,840 pair and I've used it a lot on a dirt rail trail near us and even 446 00:27:47,840 --> 00:27:51,280 with like the rocks on the trail I don't feel them very much. 447 00:27:51,280 --> 00:27:53,880 So that would be a great option for you. 448 00:27:54,680 --> 00:27:57,520 The Topo Atmos is another nice option. 449 00:27:57,520 --> 00:28:02,680 I brought that one up here. So the Atmos has a pretty high 450 00:28:02,680 --> 00:28:04,720 stack height. I don't remember off the top of 451 00:28:04,720 --> 00:28:08,440 my head but I'm pretty sure it's like high to mid 30s in the heel 452 00:28:08,840 --> 00:28:13,000 and it's a 5 mil drop shoe so it's probably like 3433 in the 453 00:28:13,000 --> 00:28:15,920 forefoot. Even though it's higher stack. 454 00:28:15,920 --> 00:28:19,760 This has topo zip foam so it's not soft. 455 00:28:20,040 --> 00:28:25,480 I love the shoe for easy runs. I think I've probably got 150 456 00:28:25,480 --> 00:28:29,840 miles on this shoe and it's all just easy recovery runs, cool 457 00:28:29,840 --> 00:28:33,920 downs after races. So this would be another great 458 00:28:33,920 --> 00:28:36,720 option. It is definitely stable neutral. 459 00:28:36,720 --> 00:28:41,240 It's got a wide base. It's got nice balanced soul 460 00:28:41,240 --> 00:28:45,800 flare. The rocker profile isn't 461 00:28:45,800 --> 00:28:48,520 aggressive. Of course it does have topos 462 00:28:48,520 --> 00:28:51,000 late toe spring. So as long as you don't have any 463 00:28:51,000 --> 00:28:54,720 reasons why toe spring doesn't work for you then I think this 464 00:28:54,720 --> 00:28:57,800 would be a nice option. It is slightly softer than The 465 00:28:57,800 --> 00:29:02,000 Tempest, but I would also say this is not a soft shoe. 466 00:29:02,000 --> 00:29:05,120 It definitely does not have a sinking and feeling to me 467 00:29:05,120 --> 00:29:09,480 either. Another shoe you might try is 468 00:29:09,480 --> 00:29:14,280 the Brooks Hyperion Max 2. Definitely stable, neutral, 469 00:29:14,720 --> 00:29:18,720 really well done, balanced sole, flare in the rear foot and 470 00:29:18,720 --> 00:29:24,360 forefoot, well designed heel bevel, nice 4 foot rocker 471 00:29:24,360 --> 00:29:27,640 without being aggressive. You heard me talking about it 472 00:29:27,640 --> 00:29:29,480 earlier. It's one of my favorite shoes 473 00:29:29,480 --> 00:29:32,000 for easy runs and up tempo long runs. 474 00:29:32,640 --> 00:29:39,200 Again, not soft, plenty of stack to be protective, but no sinking 475 00:29:39,200 --> 00:29:42,720 and feeling. It really feels oriented towards 476 00:29:42,720 --> 00:29:46,920 forward motion, but never feels like it's forcing motion. 477 00:29:47,240 --> 00:29:49,480 So this would be another one to check out. 478 00:29:50,000 --> 00:29:53,360 And then the fourth option I would recommend would be the 479 00:29:53,360 --> 00:29:56,600 Brooks Ghostmax one. Again, I recommend the Ghostmax 480 00:29:56,600 --> 00:29:59,680 one over the two. The fit of the two just isn't as 481 00:29:59,680 --> 00:30:02,680 nice as the one the two is heavier. 482 00:30:03,040 --> 00:30:06,160 Our review on that is coming out pretty soon, actually maybe even 483 00:30:06,160 --> 00:30:10,200 before this podcast is released, but Ghost Max 1 is one of the 484 00:30:10,200 --> 00:30:12,360 best stable, neutral shoes out there. 485 00:30:13,320 --> 00:30:18,920 Again, not soft, very balanced. Sole flare works well for people 486 00:30:18,920 --> 00:30:21,280 with a range of mild stability needs. 487 00:30:21,280 --> 00:30:24,960 So and it's on sale, so you can check that one out too. 488 00:30:25,560 --> 00:30:28,720 So hopefully one of those four shoes will work well for you. 489 00:30:29,640 --> 00:30:32,520 The only shoe I really wouldn't recommend that you mentioned is 490 00:30:32,520 --> 00:30:37,320 the ASICS Nimbus 26. That shoe is definitely soft and 491 00:30:37,320 --> 00:30:42,120 it definitely has both a sinking in feeling and to me it just 492 00:30:42,120 --> 00:30:45,760 felt a little unstable because of how soft it was as I was 493 00:30:45,760 --> 00:30:48,200 progressing from initial contact to push off. 494 00:30:48,640 --> 00:30:52,280 I definitely did not enjoy running in that shoe because of 495 00:30:52,280 --> 00:30:57,280 its softness, so I wouldn't recommend it over the other 496 00:30:57,280 --> 00:31:00,680 shoes that we just talked about. And probably the number one 497 00:31:00,680 --> 00:31:03,360 recommendation I would have for you is the Saucony Tempest. 498 00:31:04,080 --> 00:31:07,760 So let's move on to Dan's question, which is a question 499 00:31:07,760 --> 00:31:10,320 about shoes and hip flexor injuries. 500 00:31:10,880 --> 00:31:14,760 So Dan says hi, I'm a long time listener of the Dorr Podcast and 501 00:31:14,760 --> 00:31:17,920 I appreciate all of the work and content you guys make for the 502 00:31:17,920 --> 00:31:21,600 running community. He's 26 years old, fairly 503 00:31:21,600 --> 00:31:25,440 experienced runner that averages about 50 to 55 miles a week. 504 00:31:26,000 --> 00:31:30,040 A few months ago he started to wear the Vomero Seventeens for 505 00:31:30,040 --> 00:31:34,800 easy runs and was previously using the Nova Blast Threes and 506 00:31:34,800 --> 00:31:39,080 on Cloud Monsters for a while. I noticed after a few weeks of 507 00:31:39,080 --> 00:31:42,600 using the Vomeros that I started to develop hip flexor pain and 508 00:31:42,600 --> 00:31:45,440 tightness. I took it easy for a week and 509 00:31:45,440 --> 00:31:48,720 switched back to the Cloud Monsters for easy runs while 510 00:31:48,720 --> 00:31:50,440 doing some rehab on the hip area. 511 00:31:51,200 --> 00:31:54,560 Once the pain was gone, I decided to try the Vomeros again 512 00:31:54,960 --> 00:31:57,920 and noticed that after a week or so, the pain and tightness came 513 00:31:57,920 --> 00:32:01,640 back in the same way. I switched back to the Cloud 514 00:32:01,640 --> 00:32:04,080 Monsters and the pain slowly went away again. 515 00:32:04,800 --> 00:32:08,240 Do you think it's possible that a specific shoe can cause pain 516 00:32:08,240 --> 00:32:11,680 in the hip flexor area? If so, what aspect of the 517 00:32:11,680 --> 00:32:14,640 Vomeros could be causing it? Since I never experienced that 518 00:32:14,640 --> 00:32:18,200 issue while using the Nova Blast Twos or Threes, the Cloud 519 00:32:18,200 --> 00:32:22,200 Monsters, and the Nimbus 20 Fives, does that have something 520 00:32:22,200 --> 00:32:24,720 to do with the softness or drop of the shoe? 521 00:32:25,200 --> 00:32:30,080 Thanks for all that you guys. Dear Dan OK, so the main 522 00:32:30,080 --> 00:32:34,520 difference between the vomero 17 and the Nova blast twos and 523 00:32:34,520 --> 00:32:40,920 threes and the clown monsters is that the vomero 17 has zumex 524 00:32:40,920 --> 00:32:43,760 foam. So it's got nikes super foam in 525 00:32:43,760 --> 00:32:46,520 it same one that's in the vapor fly and then the elf fly. 526 00:32:47,480 --> 00:32:51,000 I loved running in the Vomero, but it definitely feels like 527 00:32:51,000 --> 00:32:57,000 Zumex, meaning it is a soft bouncy super foam and there's no 528 00:32:57,000 --> 00:33:01,080 plate in here. So this shoe both has more 529 00:33:01,080 --> 00:33:05,480 compliance, meaning when you load it, it sinks in, but it 530 00:33:05,480 --> 00:33:10,280 also has more resilience. It's quite bouncy when you it's 531 00:33:10,280 --> 00:33:15,280 going to push back at you as you push off the rocker profile 532 00:33:15,280 --> 00:33:18,760 really isn't anything to write home about The four foot rocker 533 00:33:18,760 --> 00:33:22,200 is pretty tame. So it's not like it's the rocker 534 00:33:22,200 --> 00:33:25,080 that's adding to the propulsion, but it really is the difference 535 00:33:25,080 --> 00:33:28,960 in the foam. So the Nova blast 3 is on the 536 00:33:28,960 --> 00:33:31,960 firmer side. It's definitely not a super 537 00:33:31,960 --> 00:33:37,880 foam, it's not super soft, it's not super firm, but it feels 538 00:33:37,880 --> 00:33:40,400 nothing like the Zoom X in the Vomero. 539 00:33:40,840 --> 00:33:42,440 Same thing with the Cloud Monster. 540 00:33:42,560 --> 00:33:47,680 That's a pretty firm shoe. So I think that the main 541 00:33:47,680 --> 00:33:52,960 variable here is just the softness of the Vomero 17 and 542 00:33:52,960 --> 00:33:55,800 the responsiveness of the Zoom X foam. 543 00:33:56,520 --> 00:33:59,320 So why is that affecting your hip? 544 00:34:00,720 --> 00:34:06,800 When you run in a bouncier shoe, it may move you into push off 545 00:34:06,800 --> 00:34:09,840 more quickly than you do in less bouncy shoes. 546 00:34:10,360 --> 00:34:15,440 So of course, when we're pushing off our hip, knee and ankle are 547 00:34:15,440 --> 00:34:17,719 all an extension. That's if you've ever heard 548 00:34:17,719 --> 00:34:19,880 people talking about triple extension, that's what they're 549 00:34:19,880 --> 00:34:22,639 talking about. So as you're pushing off and 550 00:34:22,639 --> 00:34:27,159 your hip is moving into extension, if a bouncier shoe is 551 00:34:27,159 --> 00:34:31,679 pushing your hip into extension faster, that means that your hip 552 00:34:31,679 --> 00:34:37,520 flexors have to stretch or elongate faster than they would 553 00:34:38,000 --> 00:34:42,480 if you were running in let's say your Cloud Monsters or your Nova 554 00:34:42,480 --> 00:34:45,960 Blast. If your hip flexors are not 555 00:34:45,960 --> 00:34:50,080 accustomed to running like this, especially if you're using a 556 00:34:50,080 --> 00:34:54,400 bouncier shoe for your recovery runs, your recovery runs, your 557 00:34:54,400 --> 00:34:58,080 limbs should be moving slower. But it's possible that the 558 00:34:58,080 --> 00:35:02,560 bounciness of the foam is making your limbs move differently at a 559 00:35:02,560 --> 00:35:05,240 slower pace than you normally would. 560 00:35:05,880 --> 00:35:10,720 Then that could over stress your hip flexors and overtime lead to 561 00:35:10,720 --> 00:35:14,920 pain and injury. So I think, I mean, obviously 562 00:35:14,920 --> 00:35:17,640 you figured it out already, but the Vomero probably isn't the 563 00:35:17,640 --> 00:35:20,800 shoe for you for easy, easy runs. 564 00:35:21,360 --> 00:35:24,440 You seem to do better in firmer shoes. 565 00:35:24,440 --> 00:35:27,080 So I would stick with what's been working for you. 566 00:35:27,640 --> 00:35:31,760 You might find that you can do, you know, faster runs in the 567 00:35:31,760 --> 00:35:37,160 Vomero. Maybe if like you're longer runs 568 00:35:37,160 --> 00:35:40,720 or at a, you know, slightly more up tempo pace, it might work 569 00:35:40,720 --> 00:35:43,760 better for you there. Or it might just be a shoe that 570 00:35:44,040 --> 00:35:46,800 you donate or, you know, sits in your closet. 571 00:35:48,680 --> 00:35:50,920 Let's move on to Michael's question. 572 00:35:50,920 --> 00:35:54,320 This is a very timely question about heat training. 573 00:35:55,240 --> 00:35:58,240 So Michael says hi. I started listening to your 574 00:35:58,240 --> 00:36:00,840 podcast a few months ago and I'm really hooked on it now. 575 00:36:01,840 --> 00:36:04,920 In a recent podcast about long runs, you had a section on how 576 00:36:04,920 --> 00:36:08,040 to adjust for heat. I'm curious if your advice 577 00:36:08,040 --> 00:36:13,160 changes as runners get older. I'm 57 and living at the live in 578 00:36:13,160 --> 00:36:16,800 the Atlanta area and I've been running competitively since high 579 00:36:16,800 --> 00:36:19,760 school, so more than 40 years. That's awesome. 580 00:36:19,760 --> 00:36:22,320 Love hearing from people who are lifelong runners. 581 00:36:22,880 --> 00:36:26,640 I run 40 to 65 miles a week just depending on whether I'm 582 00:36:26,640 --> 00:36:30,760 training for a marathon or not. Since I turned 50, it seems like 583 00:36:30,760 --> 00:36:33,120 every year it gets harder to handle the summer heat. 584 00:36:33,680 --> 00:36:36,360 Drinking water and electrolytes only helps so much. 585 00:36:36,800 --> 00:36:40,520 I spandana's get me through up to 12 miles at 830 pace. 586 00:36:41,040 --> 00:36:44,440 I'm a heavy sweater. I can lose 3% of my body weight 587 00:36:44,440 --> 00:36:47,520 in an hour even running in the early morning, so maybe that's 588 00:36:47,520 --> 00:36:50,360 part of it. Is it typical of older runners 589 00:36:50,360 --> 00:36:52,920 to struggle with heat more as they get older? 590 00:36:53,760 --> 00:36:57,640 Mike, this is a great question. You know, many of us have been 591 00:36:57,640 --> 00:37:02,600 suffering through a very hot and humid summer, and we've all been 592 00:37:02,600 --> 00:37:05,160 trying to figure out how to deal best with it. 593 00:37:05,160 --> 00:37:10,120 So yes, absolutely. As we get older, our ability to 594 00:37:10,120 --> 00:37:14,960 exercise in the heat decreases. There are a few main reasons for 595 00:37:14,960 --> 00:37:19,000 that. So 1 is our body's control of 596 00:37:19,000 --> 00:37:23,400 blood flow to the skin can be altered where we just don't 597 00:37:23,640 --> 00:37:27,360 release heat as effectively as we did when we were 20. 598 00:37:28,520 --> 00:37:31,640 Some people as they get older also experienced decreased 599 00:37:31,640 --> 00:37:36,080 thirst. So typically we don't feel 600 00:37:36,080 --> 00:37:39,160 thirsty until we're already dehydrated, even at younger 601 00:37:39,160 --> 00:37:42,200 ages. But as we get older, the 602 00:37:42,200 --> 00:37:46,120 sensation of thirst can be delayed even longer, so by the 603 00:37:46,120 --> 00:37:49,200 time we actually have that drive to drink, we're even more 604 00:37:49,200 --> 00:37:52,560 dehydrated than we would have been when we started feeling 605 00:37:52,560 --> 00:37:57,360 thirsty at age 20. The third reason is potential 606 00:37:57,360 --> 00:38:00,320 increased excretion of water by our kidneys. 607 00:38:01,160 --> 00:38:04,480 There are a multitude of reasons why this happens, but basically 608 00:38:04,760 --> 00:38:09,160 our bodies get rid of more water than they used to when we were 609 00:38:09,160 --> 00:38:11,360 younger. Now that doesn't mean that all 610 00:38:11,360 --> 00:38:15,120 three of these things are happening with you, but those 611 00:38:15,120 --> 00:38:18,560 are the main causes of age-related heat intolerance. 612 00:38:18,560 --> 00:38:21,400 Now, you're a lifelong athlete, it's not like you took up 613 00:38:21,400 --> 00:38:26,240 running a couple of years ago. So your body is probably better 614 00:38:26,240 --> 00:38:30,080 trained to deal with heat than the average person. 615 00:38:30,080 --> 00:38:35,520 Of course, other reasons that you could develop heat 616 00:38:35,520 --> 00:38:39,480 intolerance related to age are thyroid issues. 617 00:38:40,080 --> 00:38:43,840 Both hypothyroidism, meaning having too low of thyroid 618 00:38:43,840 --> 00:38:47,480 hormone in your body, and hyperthyroidism, meaning having 619 00:38:47,480 --> 00:38:52,600 too much, can both cause heat intolerance during exercise. 620 00:38:52,600 --> 00:38:56,000 So if you haven't had your thyroid levels checked recently, 621 00:38:56,440 --> 00:38:58,600 I would recommend having your doctor do that. 622 00:38:59,640 --> 00:39:03,240 But the other thing is there a lot of common medications that 623 00:39:03,240 --> 00:39:07,040 can affect our heat tolerance during exercise. 624 00:39:07,520 --> 00:39:10,920 A few examples are beta blockers, antihistamines, and 625 00:39:10,920 --> 00:39:14,200 antidepressants. Now, if you're on any of these, 626 00:39:14,200 --> 00:39:18,000 that doesn't mean stop taking them, but it also might mean 627 00:39:18,000 --> 00:39:21,920 have a conversation with your doctor about, OK, I'm on these 628 00:39:21,920 --> 00:39:25,760 medications. This is I'm a marathon runner, 629 00:39:25,760 --> 00:39:29,360 I'm lifelong runner. I've noticed I don't respond as 630 00:39:29,360 --> 00:39:34,240 well in the heat as I used to. What can I do to mitigate this? 631 00:39:34,480 --> 00:39:36,760 If you're on a medication, you're on it for a reason. 632 00:39:37,480 --> 00:39:41,560 But your doctor may advise switching to one that is less 633 00:39:41,560 --> 00:39:45,480 likely to cause heat intolerance or have some other suggestions. 634 00:39:45,800 --> 00:39:50,160 So no matter what, next time you see your primary care doctor, I 635 00:39:50,160 --> 00:39:53,280 would just bring it up and they might run some blood tests to 636 00:39:53,280 --> 00:39:57,280 look at your thyroid levels and you might also just talk about 637 00:39:57,280 --> 00:39:58,760 your medications with the doctor. 638 00:39:59,640 --> 00:40:02,680 So what else can you do besides talking to your doctor? 639 00:40:03,320 --> 00:40:07,040 1 Figure out your sweat rate and plan your hydration electrolytes 640 00:40:07,040 --> 00:40:09,640 accordingly. You've already calculated how 641 00:40:09,640 --> 00:40:14,520 much of your body weight you lose in sweat during a run, but 642 00:40:14,520 --> 00:40:18,800 you also need to figure out how much sodium you lose per hour. 643 00:40:19,680 --> 00:40:21,400 There are different ways to do that. 644 00:40:21,680 --> 00:40:25,360 You can look that up online. There are sports dietitians who 645 00:40:25,360 --> 00:40:28,760 can help you with that. There are patches you can wear. 646 00:40:29,440 --> 00:40:32,400 That connect to apps. So figuring out your sweat rate 647 00:40:32,400 --> 00:40:36,160 is important because it helps you figure out how much sodium 648 00:40:36,160 --> 00:40:38,440 you need to take in per hour of exercise. 649 00:40:39,240 --> 00:40:43,120 Continue to use cooling strategies like ice bandanas, 650 00:40:43,520 --> 00:40:47,120 but also remember that your wrist, the inside your wrist, 651 00:40:47,480 --> 00:40:50,360 and the back of your neck are both cooling points that are 652 00:40:50,360 --> 00:40:55,200 easily accessed while running. So you might take your bandana 653 00:40:55,200 --> 00:40:58,320 off and just touch it to your wrists a few times while you're 654 00:40:58,320 --> 00:41:00,400 running or put it on the back of your neck. 655 00:41:01,400 --> 00:41:05,280 Or maybe you can plan shorter loops where you have a cooler 656 00:41:05,280 --> 00:41:08,600 outside your house and you stop by and grab some ice cubes, you 657 00:41:08,600 --> 00:41:11,520 know, every 3 miles just to help yourself cool off. 658 00:41:12,560 --> 00:41:16,040 And during races you can also use those same strategies if 659 00:41:16,040 --> 00:41:20,160 they have ice available. The third thing you can do, make 660 00:41:20,160 --> 00:41:22,960 sure you go into your workouts properly hydrated. 661 00:41:23,320 --> 00:41:26,240 I know during the summer, hydration can feel like a 24 662 00:41:26,240 --> 00:41:28,760 hour job. It's not just hydration during 663 00:41:28,760 --> 00:41:31,920 the run, it's hydration beforehand and afterwards. 664 00:41:31,920 --> 00:41:35,440 Because after your run you've got to rehydrate so you're ready 665 00:41:35,440 --> 00:41:38,400 for your run tomorrow. So just keep that in mind. 666 00:41:38,960 --> 00:41:43,280 It's so easy to mess up and not rehydrate well enough. 667 00:41:43,600 --> 00:41:47,080 And then the next day you just feel terrible because you didn't 668 00:41:47,080 --> 00:41:49,400 get enough sodium back in your body. 669 00:41:49,400 --> 00:41:51,440 You didn't get your plasma levels back up. 670 00:41:51,880 --> 00:41:56,000 So just you probably are already very aware of this, but just 671 00:41:56,000 --> 00:42:00,320 make sure that you're staying on top of your hydration 24 hours a 672 00:42:00,320 --> 00:42:03,600 day. Great question and I hope that 673 00:42:03,840 --> 00:42:06,360 some of this helps you figure out some better solutions. 674 00:42:07,600 --> 00:42:11,920 So our last question is from our scratch social media takeover 675 00:42:11,920 --> 00:42:13,680 last week, which was a lot of fun. 676 00:42:13,680 --> 00:42:17,760 We got a lot of questions from scratch followers and maybe 677 00:42:17,760 --> 00:42:19,880 people who had not heard of us before. 678 00:42:20,720 --> 00:42:25,800 So we got to answer a lot of your questions in the stories on 679 00:42:25,800 --> 00:42:29,280 Scratches Instagram page, but we didn't get to all of your 680 00:42:29,280 --> 00:42:32,720 questions. So I chose one question to 681 00:42:32,720 --> 00:42:34,720 answer today. And of course, it's a little 682 00:42:34,720 --> 00:42:40,680 biased because of what I like. So Sharik 1989 asks, can bike 683 00:42:40,680 --> 00:42:44,720 rides be used to replace easy or recovery runs during the week? 684 00:42:45,240 --> 00:42:49,320 Well, as a former professional cyclist, I would like to say you 685 00:42:49,360 --> 00:42:53,960 absolutely can use bike rides to replace easy and recovery runs. 686 00:42:54,400 --> 00:43:00,560 Cycling is such a great adjunct to running in your overall 687 00:43:00,560 --> 00:43:03,440 training. So if you're injured, you can 688 00:43:03,440 --> 00:43:07,600 use cycling as a way to get workouts in without, you know, 689 00:43:07,600 --> 00:43:10,520 putting stress on your body if you're dealing with like a 690 00:43:10,520 --> 00:43:15,000 tendon issue. But if you're just looking to 691 00:43:15,000 --> 00:43:19,760 maybe not run as many miles per week but still get the duration 692 00:43:19,760 --> 00:43:25,160 in, replacing maybe two of your or two or even three of your 693 00:43:25,160 --> 00:43:28,600 easy runs during the week with a bike ride is a great idea. 694 00:43:28,600 --> 00:43:32,240 It's less pounding, it still helps you loosen up and recover 695 00:43:32,240 --> 00:43:34,000 from your harder training sessions. 696 00:43:34,400 --> 00:43:37,640 There are just a couple of things to remember if you do 697 00:43:37,640 --> 00:43:42,160 this biking because you can coast. 698 00:43:43,080 --> 00:43:47,880 You don't take a 60 minute bike and say that it's the equivalent 699 00:43:47,880 --> 00:43:51,320 of a 60 minute run. Depending on the level of 700 00:43:51,320 --> 00:43:56,640 cyclist you are, you might need to bike up to twice as long as 701 00:43:56,640 --> 00:43:59,360 you run to get the same stimulus. 702 00:43:59,680 --> 00:44:04,920 That's kind of the math that I do if I'm using cycling as a 703 00:44:04,920 --> 00:44:08,320 replacement for running. If I would have done a 30 minute 704 00:44:08,320 --> 00:44:11,880 easy run, I'm going to do a 60 minute easy bike. 705 00:44:13,160 --> 00:44:17,200 Second thing is make sure you're probably set up properly set up 706 00:44:17,200 --> 00:44:19,720 on your bike. You don't want to get a new 707 00:44:19,720 --> 00:44:23,360 injury because your saddle is too high or your handlebars are 708 00:44:23,360 --> 00:44:26,520 too low or too far away. So if you're going to be 709 00:44:26,520 --> 00:44:29,520 spending a fair amount of time on the bike, then it's 710 00:44:29,520 --> 00:44:31,640 worthwhile to get a bike fit on it. 711 00:44:31,840 --> 00:44:34,880 I'm also a bike fitter so I'm also biased towards that, but 712 00:44:34,880 --> 00:44:37,840 bike fitting is just as essential as getting the right 713 00:44:37,840 --> 00:44:41,800 pair of running shoes. So do some research, see who the 714 00:44:41,800 --> 00:44:43,680 good bike fitters are in your area. 715 00:44:44,040 --> 00:44:46,400 There are some physical therapists who are bike fitters 716 00:44:46,400 --> 00:44:49,040 so you've if you have one of those around I would recommend 717 00:44:49,040 --> 00:44:52,840 going to one of them. If you don't have APT bike 718 00:44:52,840 --> 00:44:57,000 fitter around, ask around for who the good bike fitters are 719 00:44:57,360 --> 00:44:59,440 and make an appointment with one of them. 720 00:45:00,640 --> 00:45:03,760 Another thing to keep in mind when riding is that you want to 721 00:45:03,760 --> 00:45:07,520 focus on using a higher cadence and choose flatter routes to 722 00:45:07,520 --> 00:45:09,800 make sure that your rides are actually easy. 723 00:45:10,280 --> 00:45:14,400 If you're new to riding, it's common to self select A lower 724 00:45:14,400 --> 00:45:19,480 cadence, but that puts more work on your muscles, which if your 725 00:45:19,480 --> 00:45:24,280 goal is to recover from your running, it's not going to be as 726 00:45:24,280 --> 00:45:27,840 effective as if you're able to spend a spin at a slightly 727 00:45:27,840 --> 00:45:31,400 higher cadence. A good initial goal for newer 728 00:45:31,400 --> 00:45:35,520 cyclists is to be in like the 80 to 90 RPM range. 729 00:45:36,080 --> 00:45:38,960 If you are a more experienced cyclist, it would be good to 730 00:45:38,960 --> 00:45:42,080 keep your cadence in the 90 to 100 RPM range. 731 00:45:43,320 --> 00:45:46,680 Also remember that your maximum heart rate and heart rate zones 732 00:45:46,680 --> 00:45:49,480 on the bike are going to be potentially different than 733 00:45:49,480 --> 00:45:52,160 running, so make sure to go by feel. 734 00:45:52,160 --> 00:45:55,960 So if you're just setting out to do an easy bike ride, make sure 735 00:45:55,960 --> 00:45:59,720 it feels like an easy bike ride. Your breathing should be normal. 736 00:45:59,720 --> 00:46:02,400 You should be able to carry on a conversation. 737 00:46:02,640 --> 00:46:06,640 Your legs shouldn't be burning. Don't go by your running heart 738 00:46:06,640 --> 00:46:09,680 rate zones because again, if you're newer to cycling, you're 739 00:46:09,680 --> 00:46:12,640 going to notice that it's harder to get your heart rate up during 740 00:46:12,640 --> 00:46:14,680 your bike ride. That's OK. 741 00:46:14,680 --> 00:46:17,800 Just go by how it feels. If you're an experienced 742 00:46:17,800 --> 00:46:22,320 cyclist, use your heart rate and power zones for cycling. 743 00:46:23,440 --> 00:46:28,240 But cycling, cycling and running go really well together. 744 00:46:28,680 --> 00:46:33,320 I've had people who are coming back from injury and training 745 00:46:33,320 --> 00:46:37,400 for marathon or even an ultra who just can't get their running 746 00:46:37,400 --> 00:46:41,560 mileage in, but we're able to successfully train and complete 747 00:46:41,560 --> 00:46:45,920 their race by using a large amount of cycling to get volume 748 00:46:45,920 --> 00:46:50,960 in to save their legs from too much mileage too soon. 749 00:46:51,560 --> 00:46:57,920 So cycling can be a huge part of your training no matter what 750 00:46:57,920 --> 00:47:01,240 distance you're training for. When I was getting back into 751 00:47:01,240 --> 00:47:03,120 running, I was coming from cycling. 752 00:47:03,600 --> 00:47:07,960 I think I was running 20 to 25 miles a week, probably cycling 753 00:47:07,960 --> 00:47:15,160 another like 06 to 8 hours. And that amount of training got 754 00:47:15,160 --> 00:47:17,920 me to an hour and a half half marathon. 755 00:47:18,400 --> 00:47:22,640 So you absolutely can do it. You've just got to be smart with 756 00:47:22,640 --> 00:47:26,680 your training, know where you're at with your cycling, and plan 757 00:47:26,680 --> 00:47:31,120 your routes accordingly. So I hope that you guys learned 758 00:47:31,120 --> 00:47:33,080 a lot from today's mailbag episode. 759 00:47:33,560 --> 00:47:36,280 Like I said, we really love answering your questions and we 760 00:47:36,280 --> 00:47:39,440 like that you ask us more complex questions. 761 00:47:39,800 --> 00:47:42,920 That's what we're here for. We love being able to use our PT 762 00:47:42,920 --> 00:47:45,920 backgrounds and our racing and training backgrounds to really 763 00:47:45,920 --> 00:47:49,520 help you guys figure out these complex questions that aren't 764 00:47:49,520 --> 00:47:53,160 just like, you know, basic running shoe questions. 765 00:47:53,160 --> 00:47:56,520 So keep them coming. The more interesting the better. 766 00:47:57,520 --> 00:48:01,640 Thanks for listening and don't forget to leave us a review that 767 00:48:01,640 --> 00:48:07,000 really helps out the podcast. So on your favorite podcast app 768 00:48:07,400 --> 00:48:12,000 or on YouTube, make sure to like and subscribe and we'll see you 769 00:48:12,000 --> 00:48:12,480 next time.