1 00:00:08,260 --> 00:00:12,060 Recovering from an injury can take really intentional ways to 2 00:00:12,060 --> 00:00:15,140 return to your running and sometimes that means decreasing 3 00:00:15,140 --> 00:00:16,580 the amount of stress on your body. 4 00:00:16,940 --> 00:00:20,020 The lever movement system is something that I have used as a 5 00:00:20,020 --> 00:00:23,220 physical therapist with patients and also used personally when I 6 00:00:23,220 --> 00:00:25,900 have been returning from injuries or guiding people in 7 00:00:25,900 --> 00:00:29,460 their return back because it can offload some of the stress that 8 00:00:29,460 --> 00:00:32,380 the body takes with running, allowing you to do a really 9 00:00:32,540 --> 00:00:36,440 intentional and sequential turn without overloading the tissues. 10 00:00:36,720 --> 00:00:39,640 One of the great parts about it is that it's a completely mobile 11 00:00:39,640 --> 00:00:42,560 device and it can be connected to pretty much any treadmill. 12 00:00:42,880 --> 00:00:46,560 And the affordability is so low, I've had multiple patients be 13 00:00:46,560 --> 00:00:49,320 able to purchase it on their own where sometimes offloading 14 00:00:49,320 --> 00:00:51,600 systems can cost 10s of thousands of dollars. 15 00:00:51,760 --> 00:00:55,080 The lever movement system actually starts under 1000. 16 00:00:55,520 --> 00:00:58,880 And so if you are looking to try to find a way to continue to 17 00:00:58,880 --> 00:01:01,840 return back to running smart or just to manage some of the 18 00:01:01,840 --> 00:01:03,960 little niggles that come along with running, but keep your 19 00:01:03,960 --> 00:01:06,560 running, running volume, I would take a look at the lever 20 00:01:06,560 --> 00:01:08,680 movement system. So if you want to learn more, 21 00:01:08,680 --> 00:01:12,000 you can go to levermovement.com. And if you end up purchasing you 22 00:01:12,000 --> 00:01:15,040 can get 20% off using the code Dor 20. 23 00:01:20,760 --> 00:01:23,680 Hey everyone and welcome to the Doctors Running podcast where we 24 00:01:23,680 --> 00:01:26,360 a group of doctors and physical therapy talked about the art and 25 00:01:26,360 --> 00:01:27,640 the scientific things on our feet. 26 00:01:27,880 --> 00:01:31,320 Today we have a trio of us going to talk about some very 27 00:01:31,320 --> 00:01:34,120 interesting topics that might diverge a little bit from the 28 00:01:34,120 --> 00:01:35,720 normal footwear stuff. With those footwear will 29 00:01:35,720 --> 00:01:38,720 probably involved. We have Doctor Myers and Doctor 30 00:01:38,720 --> 00:01:41,680 Sloss with us and myself. Matt, as the founder of Doctor 31 00:01:41,680 --> 00:01:44,640 running, how are you 2 doing? It's good to finally have all 32 00:01:44,640 --> 00:01:46,920 three of us on because we don't always get to have Andrea on 33 00:01:46,920 --> 00:01:51,640 because usually we record around like 5:00 PM PST and that's and 34 00:01:51,640 --> 00:01:53,360 Andrea doesn't always work for that. 35 00:01:53,360 --> 00:01:55,240 So this is where we get a little earlier in the day. 36 00:01:55,240 --> 00:01:58,800 So it's a Sunday or about 1:00, although it's 115 now because 37 00:01:58,800 --> 00:02:02,680 we've been talking for so long about Marionberry cold foam, 38 00:02:02,800 --> 00:02:06,240 which for the listeners out there, if you're in Oregon from 39 00:02:06,520 --> 00:02:09,400 Burgerville, does not taste very good, but that is totally off 40 00:02:09,400 --> 00:02:10,919 topic. How are you? 41 00:02:10,919 --> 00:02:14,120 2 doing. There goes our sponsorship from 42 00:02:14,120 --> 00:02:16,440 them. I know I was really looking 43 00:02:16,440 --> 00:02:18,000 forward to that Burgerville. Like. 44 00:02:18,000 --> 00:02:19,960 Sponsorship. I I will say I guess. 45 00:02:20,000 --> 00:02:21,480 In and out, still alive, so I guess. 46 00:02:22,080 --> 00:02:24,160 Yep, fingers crossed this is. Probably sacrilegious. 47 00:02:24,160 --> 00:02:27,560 Having been in California for 15 plus years, I still think that 48 00:02:27,560 --> 00:02:29,520 Burgerville is better than in and out, although in. 49 00:02:29,520 --> 00:02:32,920 And out is is. Currently invading the Oregon 50 00:02:32,920 --> 00:02:35,040 area and they're opening a bunch here so that might have to 51 00:02:35,040 --> 00:02:38,120 change, I don't know. I will say, I think in and out, 52 00:02:39,720 --> 00:02:44,920 I will say it's overrated, but it's not from the standpoint of 53 00:02:44,920 --> 00:02:50,640 like, I think it's very, it's a quality standpoint. 54 00:02:50,640 --> 00:02:52,520 It's actually pretty good, right? 55 00:02:52,520 --> 00:02:54,880 Like it doesn't cost as much as a lot of the other places. 56 00:02:54,880 --> 00:02:57,680 But after you wait in that giant line, get your food. 57 00:02:57,680 --> 00:02:59,160 Like I don't know if it's worth that. 58 00:02:59,160 --> 00:03:02,120 Like I feel like it could be a whole full 30 to 45 minute 59 00:03:02,120 --> 00:03:05,680 process to get your burger. And I'm like, I saved what, 60 00:03:05,680 --> 00:03:07,880 $2.00? Andrew, do you have an opinion 61 00:03:07,880 --> 00:03:10,160 on this? I'm trying to think if I've ever 62 00:03:10,160 --> 00:03:12,400 had In-n-out Burger, and I don't think I have. 63 00:03:12,760 --> 00:03:13,840 It's not. Bad though it actually. 64 00:03:13,840 --> 00:03:16,520 Is pretty good, yeah. So I don't know. 65 00:03:16,840 --> 00:03:19,840 OK, got it. Anyway, Speaking of nutrition, 66 00:03:19,840 --> 00:03:23,280 we're going to go into our scratch labs, what's on our feet 67 00:03:23,280 --> 00:03:24,920 right now, which again is sponsored by them. 68 00:03:25,080 --> 00:03:27,200 If you are interested in trying out under their products, which 69 00:03:27,200 --> 00:03:30,040 a lot of us have really, really enjoyed them over quite some 70 00:03:30,040 --> 00:03:32,880 period of time. I having the, the chocolate 71 00:03:32,880 --> 00:03:35,680 recovery is a staple in my recovery stuff and it's great as 72 00:03:35,680 --> 00:03:38,440 we're getting into winter to be able to use that as basically a 73 00:03:38,440 --> 00:03:40,960 hot cocoa substitute. And it's great after runs. 74 00:03:41,240 --> 00:03:43,560 If you want to try anything for the first time for them, you can 75 00:03:43,560 --> 00:03:47,760 use our name, Doctors of Running as a code to get 20% off your 76 00:03:47,760 --> 00:03:50,560 first order. But as we're talking about what 77 00:03:50,560 --> 00:03:54,240 we're testing right now, Andrew, what are you currently testing? 78 00:03:54,240 --> 00:03:56,080 That's interesting. What's on your feet? 79 00:03:56,560 --> 00:04:00,280 So I've been testing the TYR Maverick, which is a really 80 00:04:00,280 --> 00:04:01,880 interesting shoe. It's super light. 81 00:04:03,240 --> 00:04:07,400 They sent a scale with our pairs so my pair which is woman's 9 82 00:04:07,400 --> 00:04:13,440 1/2 weighs 7 oz which is crazy. The stack height is like 4438 I 83 00:04:13,440 --> 00:04:18,120 think. PYR is known for having wider 84 00:04:18,120 --> 00:04:21,560 toe box shoes and the shoe definitely has a wider toe box. 85 00:04:21,880 --> 00:04:24,080 It's super light, it's super bouncy. 86 00:04:24,400 --> 00:04:27,480 I would say one thing I haven't liked about it is it's really 87 00:04:27,480 --> 00:04:31,400 low volume in the toe box and it's kind of been pinching like 88 00:04:31,400 --> 00:04:35,440 my 5th toe. So it's limited how far I've run 89 00:04:35,440 --> 00:04:39,160 in the shoe, but I've really liked it just for easy runs. 90 00:04:39,160 --> 00:04:43,080 I tried it for a workout with I think like threshold intervals 91 00:04:43,320 --> 00:04:45,440 and it just didn't feel responsive enough. 92 00:04:45,440 --> 00:04:48,640 Like it felt a little too soft. But for people who are looking 93 00:04:48,640 --> 00:04:53,120 for just a good shoe that's lightweight, bouncy, wider toe 94 00:04:53,120 --> 00:04:56,520 box, but you don't necessarily need that high volume for like 95 00:04:56,520 --> 00:05:00,320 easier or like up tempo runs, this might be a nice option. 96 00:05:01,120 --> 00:05:04,000 Got to get a few more miles on it and then review coming soon. 97 00:05:06,200 --> 00:05:08,800 What are your guys running in? Your guys fools about that 98 00:05:08,800 --> 00:05:11,640 chair, right? Yeah, I like it a lot actually. 99 00:05:12,440 --> 00:05:15,880 Yeah, really light. It's not the most responsive, 100 00:05:15,880 --> 00:05:19,800 like you said, but I think for just shuffling my feet like it, 101 00:05:19,960 --> 00:05:23,880 I kind of forget they're on my feet and that 4 foot rocker is 102 00:05:23,880 --> 00:05:26,160 pretty aggressive, but it's it feels nice. 103 00:05:26,160 --> 00:05:29,080 Like I can just kind of fall into rhythm and just like just 104 00:05:29,080 --> 00:05:32,640 take my steps and for like being at 44mm of stack and being like 105 00:05:32,640 --> 00:05:35,840 low sevens in my size, like that's kind of crazy. 106 00:05:36,320 --> 00:05:39,040 It is right. Like, so it's a nice shoe, you 107 00:05:39,040 --> 00:05:41,160 know, I don't think it's anything and it's not really 108 00:05:41,160 --> 00:05:42,240 meant to be. You know, it's nothing 109 00:05:42,240 --> 00:05:44,840 groundbreaking from like a material standpoint, at least 110 00:05:44,840 --> 00:05:48,120 not to my knowledge. But so it doesn't feel like a 111 00:05:48,120 --> 00:05:50,200 super shoe or anything. But they were able to keep the 112 00:05:50,200 --> 00:05:53,600 weight down and still have it be a decently stable platform. 113 00:05:53,600 --> 00:05:57,480 And it's just nice and rhythmic for just super easy days like 114 00:05:57,480 --> 00:05:59,240 that could easily be a trainer for me. 115 00:05:59,400 --> 00:06:04,760 So I yeah, but I guess I'm also like for a continuing on the 116 00:06:04,760 --> 00:06:07,880 running conversation. By the time this airs, the 117 00:06:07,880 --> 00:06:10,440 written review should be out for the Brooks Hyperion 3. 118 00:06:11,520 --> 00:06:16,920 Mixed feelings on this one. I, I liked the Hyperion 2A lot 119 00:06:17,320 --> 00:06:19,480 and I feel like some of the things I liked about the 120 00:06:19,480 --> 00:06:25,160 Hyperion 2, they changed and they almost it felt like they 121 00:06:25,160 --> 00:06:28,440 wanted to make it a little bit more daily training friendly. 122 00:06:29,160 --> 00:06:32,120 But in doing so, it kind of took away from some of the 123 00:06:32,120 --> 00:06:35,000 responsiveness and some of the speediness that the the previous 124 00:06:35,000 --> 00:06:38,320 version had and made it not quite as good as some of the 125 00:06:38,320 --> 00:06:40,640 other daily trainers out there. So now it just feels like it's 126 00:06:40,640 --> 00:06:44,240 in this limbo where I'm like, I don't like hate the shoe, but 127 00:06:44,240 --> 00:06:47,040 it's just like I don't think it's as good as a lot of the 128 00:06:47,040 --> 00:06:49,960 other things on the market. So it kind of pains me to say it 129 00:06:49,960 --> 00:06:52,920 because I mean, we I know Klein and I both loved the Hyperion 2 130 00:06:52,920 --> 00:06:55,040 GTS. Like then they did away with the 131 00:06:55,040 --> 00:07:00,520 GTS as well, like stab, you know, like, so I don't know, 132 00:07:00,520 --> 00:07:03,200 like the upper got more plush, but then the lockdowns really 133 00:07:03,200 --> 00:07:06,280 snug and like that. I don't know if I love that. 134 00:07:06,640 --> 00:07:09,840 Like a lot of the speediness that you felt in the previous 135 00:07:09,840 --> 00:07:12,120 version kind of went away. So they just made it a little 136 00:07:12,120 --> 00:07:15,000 bit more training friendly, I guess, but it just doesn't feel 137 00:07:15,000 --> 00:07:16,600 as nice as some of the other trainers. 138 00:07:16,600 --> 00:07:19,480 So I I don't know, I got very mixed feelings. 139 00:07:19,480 --> 00:07:21,960 It's not a bad shoe, I just don't know if it's a great shoe. 140 00:07:22,600 --> 00:07:24,640 Very neutral. All the things that used to 141 00:07:24,640 --> 00:07:26,800 apply still apply. It's just a little bit more of 142 00:07:26,800 --> 00:07:28,920 it and it's a little bit more plush and maybe some people will 143 00:07:28,920 --> 00:07:31,400 like that more. But one of the things I liked 144 00:07:31,400 --> 00:07:34,320 about it was it was still one of those shoes that was kind of on 145 00:07:34,320 --> 00:07:36,480 the lighter end, Lowered the ground, snappy. 146 00:07:36,480 --> 00:07:39,240 Like I could easily trust it for track workouts. 147 00:07:39,240 --> 00:07:42,840 And not that I can't run on the track with this, but it feels 148 00:07:42,840 --> 00:07:44,800 like it's getting away from it where I'm like, I'm just going 149 00:07:44,800 --> 00:07:45,880 to opt for something else, you know? 150 00:07:45,880 --> 00:07:49,880 I just don't feel like that's what I'd be choosing anymore and 151 00:07:49,880 --> 00:07:52,120 then other things. Sorry, just give me a quick 152 00:07:52,120 --> 00:07:53,800 shout out for some apparel stuff. 153 00:07:55,640 --> 00:07:57,520 Some of the stuff I've been running and now I've gotten more 154 00:07:57,520 --> 00:07:59,880 miles on it. This will be kind of a surprise 155 00:07:59,880 --> 00:08:02,560 one, but this is the 2XU5 inch short. 156 00:08:03,480 --> 00:08:05,360 Just ran a long run in it today. So they're a little stinky. 157 00:08:05,360 --> 00:08:09,840 So I'll put them over there away from here, but they're really 158 00:08:09,840 --> 00:08:11,720 nice. They're they're super nice and I 159 00:08:11,720 --> 00:08:13,920 believe they're the arrow 5 inch short. 160 00:08:14,440 --> 00:08:18,000 I got a Fact Check that, but I looked on their website and the 161 00:08:18,000 --> 00:08:20,560 air O 5 inch short currently is on sale for like 30 something 162 00:08:20,560 --> 00:08:23,400 bucks, you know, full price 45. So for the price, I actually 163 00:08:23,400 --> 00:08:25,040 think it's a very, very good short. 164 00:08:25,520 --> 00:08:30,040 And then we're also doing I had the New York City collaboration 165 00:08:30,040 --> 00:08:32,600 with Rabbit sent to me and I've been running in those. 166 00:08:32,600 --> 00:08:35,880 And so technically it's Boko gear at the hat, but also to the 167 00:08:35,880 --> 00:08:40,520 long run with this today, great hat, lightweight Wicks material 168 00:08:40,520 --> 00:08:42,159 really well. And then one thing I've been 169 00:08:42,159 --> 00:08:44,880 really gravitating towards now, now that our weather is starting 170 00:08:44,880 --> 00:08:48,680 to cool down a little bit is the sweats and the go to sweats 171 00:08:48,680 --> 00:08:50,160 here. This is the New York City 172 00:08:50,880 --> 00:08:54,600 Marathon hoodie. It's got all the Burrows on 173 00:08:54,600 --> 00:08:59,520 there and the course there. But I've never been to New York, 174 00:08:59,520 --> 00:09:00,880 so that's kind of a funny thing for me to wear. 175 00:09:00,880 --> 00:09:05,840 But from a material standpoint, it is very, very cozy, both the 176 00:09:05,840 --> 00:09:08,760 hoodie and the sweats. And I have been wearing them a 177 00:09:08,760 --> 00:09:11,200 lot more than I actually thought I was going to be wearing. 178 00:09:11,760 --> 00:09:15,120 So yeah, they are really nice. So that's what I've got on my 179 00:09:15,120 --> 00:09:20,480 feet and or torso and legs. Sweet Andrew, you're gonna be on 180 00:09:20,480 --> 00:09:23,760 the Hyperion 3 review as well. Any thoughts on that shoe? 181 00:09:24,040 --> 00:09:27,920 Oh yes, I have thoughts. She's getting much more I. 182 00:09:28,280 --> 00:09:31,080 I did not make it on there because that upper it just did 183 00:09:31,080 --> 00:09:33,200 not work with my feet and I couldn't I couldn't even run in 184 00:09:33,200 --> 00:09:35,200 it. So I passed on on this, but you 185 00:09:35,200 --> 00:09:36,400 2 will be on the review with Andrew it's. 186 00:09:36,400 --> 00:09:39,000 Like good cop, bad cop. I'll like kind of like soften it 187 00:09:39,000 --> 00:09:40,480 and then. Yeah, you're nice about it. 188 00:09:40,520 --> 00:09:45,120 Yeah, Yeah, Hyperion 2 has, I've probably put the most miles on 189 00:09:45,120 --> 00:09:47,600 that shoe this year. And I just bought a second pair 190 00:09:47,600 --> 00:09:50,640 because I think mine are coming to the end of their life at 191 00:09:50,640 --> 00:09:56,360 around 300 miles in Hyperion 3, one, I had to go up a half size 192 00:09:56,360 --> 00:10:01,480 because they made the padding of the heel color so large that it 193 00:10:01,480 --> 00:10:05,160 pushes my foot forward. So one, it makes the shoe feel 194 00:10:05,160 --> 00:10:09,800 short but 2, they made the toe box a lot narrower and lower 195 00:10:09,800 --> 00:10:15,280 volume than Hyperion 2 so the fit is nowhere near as good as 196 00:10:15,280 --> 00:10:18,280 Hyperion 2. I think I have no complaints 197 00:10:18,280 --> 00:10:21,440 about the fit of Hyperion 2 and this year just doesn't fit me 198 00:10:21,440 --> 00:10:25,080 right. In addition to the fit, like 199 00:10:25,280 --> 00:10:27,680 David said, it's just it's not the same shoe. 200 00:10:27,680 --> 00:10:29,400 It feels like a daily trainer now. 201 00:10:29,760 --> 00:10:33,040 Similarly, I could use Hyperion 2 for any track workout. 202 00:10:33,040 --> 00:10:37,840 I could use it for a long run, marathon, pace run, 5K pace, 203 00:10:37,840 --> 00:10:39,960 mile pace, whatever, and it felt great. 204 00:10:40,320 --> 00:10:45,560 Hyperion 3 it's just softer, higher stack you don't feel the 205 00:10:45,560 --> 00:10:47,960 ground. But the I think the biggest 206 00:10:47,960 --> 00:10:53,400 change for me is it has more posterior sole flare and both of 207 00:10:53,600 --> 00:10:56,080 Hyperion 2 and three are 8mm drop. 208 00:10:56,080 --> 00:11:00,080 But Hyperion 2 I never really was aware of the heel with where 209 00:11:00,080 --> 00:11:04,160 I land at my midfoot. But Hyperion 3 I just feel the 210 00:11:04,160 --> 00:11:08,480 rear foot hitting every step and it's just in the way and kind of 211 00:11:08,480 --> 00:11:11,600 annoying. So unfortunately for me, 212 00:11:12,000 --> 00:11:15,040 Hyperion 3 is not what I had hoped it to be. 213 00:11:15,440 --> 00:11:18,600 But fortunately I bought a near pair of Hyperion Tears like I 214 00:11:18,600 --> 00:11:21,880 said, so at least I can console myself with that. 215 00:11:22,120 --> 00:11:25,040 I was making fun of for Andrea that like she really loved the 216 00:11:25,040 --> 00:11:29,600 Hyperion 2 and the Hyperion Max one and one and two to some 217 00:11:29,600 --> 00:11:31,120 degree correct. It wasn't as. 218 00:11:31,120 --> 00:11:33,040 Good as it was Okay, It was okay. 219 00:11:33,480 --> 00:11:36,880 Yeah, I can use it for everything like 1, but it was 220 00:11:36,880 --> 00:11:39,280 still decent. So I was making fun of her 221 00:11:39,280 --> 00:11:40,840 because they've ruined all of her favorite shoes. 222 00:11:40,840 --> 00:11:43,440 Whereas for me, the I really other than the upper, I really 223 00:11:43,440 --> 00:11:45,880 enjoyed the Hyperion Max 3 like the mid. 224 00:11:45,880 --> 00:11:48,240 So even though it's not that that midfoot gap isn't the most 225 00:11:48,240 --> 00:11:50,240 stable for me, it was starting to work for me and then they've 226 00:11:50,240 --> 00:11:52,320 ruined her series. So poor Adria. 227 00:11:52,320 --> 00:11:53,840 It's. Very depressing. 228 00:11:53,920 --> 00:11:58,640 I hope that some company will replace my beloved shoes. 229 00:11:59,040 --> 00:12:00,680 Who will it be? Who will it be? 230 00:12:00,680 --> 00:12:02,960 Who will be the make the true beacon replacement? 231 00:12:02,960 --> 00:12:03,920 That's right. But yeah. 232 00:12:05,160 --> 00:12:07,280 The OG listeners will understand that. 233 00:12:07,280 --> 00:12:10,480 The major shoe that I have right now, most of the stuff that I'm 234 00:12:10,480 --> 00:12:13,000 doing is just trying to get miles on some other shoes and 235 00:12:13,000 --> 00:12:16,200 get some 100 mile reviews out. But the new one that just came 236 00:12:16,200 --> 00:12:18,600 in and been getting some miles on it is actually the Mount to 237 00:12:18,600 --> 00:12:22,640 Coast H1, and I've had some hit or miss stuff with Mount to 238 00:12:22,640 --> 00:12:24,640 Coast. I've really enjoyed the P1 239 00:12:25,160 --> 00:12:27,440 because it has stability specifically designed in the 240 00:12:27,440 --> 00:12:28,920 forefoot. I didn't really like how they 241 00:12:28,920 --> 00:12:31,440 kind of talked about stability and being like the source of all 242 00:12:31,440 --> 00:12:33,600 injuries, but we've had some conversations about that, that 243 00:12:33,960 --> 00:12:35,800 the one thing that I've struggled with with a lot of 244 00:12:35,800 --> 00:12:38,320 their souls is they would advertise them as people like 245 00:12:38,320 --> 00:12:40,280 and they wouldn't be very bouncy. 246 00:12:40,280 --> 00:12:43,560 It just kind of they absorb shock really well, but there'd 247 00:12:43,560 --> 00:12:46,080 be no, there wouldn't be any give back to them. 248 00:12:46,080 --> 00:12:48,360 So it's great for it makes sense for ultra marathon shoe, but 249 00:12:48,360 --> 00:12:50,880 just for what I was using them for, I kind of struggle with 250 00:12:50,880 --> 00:12:52,600 that. I feel like I think it's called 251 00:12:52,600 --> 00:12:57,720 circle cell or yeah, circle cell is the new material they're 252 00:12:57,720 --> 00:13:00,320 using here and it's apparently not people, but it has people 253 00:13:00,320 --> 00:13:03,040 like qualities and man it. I think they're getting closer 254 00:13:03,040 --> 00:13:06,360 to truly making that nice responsive midsole and an ultra 255 00:13:06,360 --> 00:13:08,760 marathon shoe. What's really interesting about 256 00:13:08,760 --> 00:13:10,480 this shoe is it's a road to trail shoe. 257 00:13:10,480 --> 00:13:14,440 So the outsole works very well on both rail on both road and 258 00:13:14,440 --> 00:13:16,880 mild trail. And it's got some nice bounce. 259 00:13:16,880 --> 00:13:18,960 But they also went to a 6mm drop. 260 00:13:18,960 --> 00:13:21,320 All their other stuff was 10 if I remember correctly. 261 00:13:21,480 --> 00:13:24,120 This is now 6 upper. They're getting a little bit 262 00:13:24,120 --> 00:13:25,760 better. I think this shoe still fits a 263 00:13:25,760 --> 00:13:27,760 little bit short. So for most people doing ultras, 264 00:13:27,800 --> 00:13:31,520 I would go up half a size. But outside of that, it's cool 265 00:13:31,520 --> 00:13:33,840 to see them focusing on doing some adjustments, adjusting to 266 00:13:33,840 --> 00:13:36,360 the laces. This isn't really that kind of 267 00:13:36,360 --> 00:13:37,760 new. I think a lot of this that have 268 00:13:37,760 --> 00:13:39,680 been in the running industry know about adjusting laces. 269 00:13:39,680 --> 00:13:44,000 They just allow two separate places to do 4 foot versus heel. 270 00:13:44,000 --> 00:13:45,800 But they're definitely getting better. 271 00:13:45,800 --> 00:13:47,840 So I'm really appreciating this shoe and Bach and I should have 272 00:13:47,840 --> 00:13:50,880 a review on it really quickly. But yeah, definitely getting 273 00:13:50,880 --> 00:13:53,600 bouncer and getting that better midsole material under foot, 274 00:13:53,600 --> 00:13:54,960 which I think is going to really, really help. 275 00:13:55,200 --> 00:13:57,440 They are getting a little bit better heel bevel. 276 00:13:57,440 --> 00:13:59,480 Unfortunately, it's not quite in the right place. 277 00:13:59,480 --> 00:14:02,200 It's still a little bit on the medial side, but at least one 278 00:14:02,200 --> 00:14:05,560 exists now in the shoe. So semi plant complaints being 279 00:14:05,560 --> 00:14:07,520 addressed. All the other stuff I'm getting 280 00:14:08,080 --> 00:14:10,360 like I've just put some more miles on the socketty Endorphin 281 00:14:10,360 --> 00:14:13,400 pro 4 and reminding how Andrew and I disagreed on that shoe. 282 00:14:13,400 --> 00:14:16,400 And I think it's become one of my favorite super shoes, even 283 00:14:16,400 --> 00:14:19,120 though it's not the balancing, it's it's definitely the like 284 00:14:19,120 --> 00:14:22,400 the pinnacle stable neutral racer out there. 285 00:14:22,400 --> 00:14:25,400 And I think if I have anything right now, I did a pretty 286 00:14:25,400 --> 00:14:28,280 serious workout in that shoe. My Achilles was fine the day out 287 00:14:28,280 --> 00:14:30,280 and the day after. And that's a pretty good tell 288 00:14:30,280 --> 00:14:31,600 right now of what things are going like. 289 00:14:31,600 --> 00:14:36,200 So yeah, it's might have to retract some words that I argue 290 00:14:36,200 --> 00:14:38,600 with Andrea that she's been pretty solid actually. 291 00:14:38,640 --> 00:14:43,120 So anyway, Speaking of mistakes, that's actually what this 292 00:14:43,120 --> 00:14:45,200 episode is about. I'm really sadly kidding. 293 00:14:45,400 --> 00:14:48,720 But all seriousness, we are going to talk about the biggest 294 00:14:48,720 --> 00:14:50,320 mistakes that we think runners make. 295 00:14:50,320 --> 00:14:52,200 And a lot of this is obviously going to come from personal 296 00:14:52,200 --> 00:14:54,880 experience of us trying to share with you what mistakes have we 297 00:14:54,880 --> 00:14:56,800 maybe made? What have we seen people that 298 00:14:56,800 --> 00:14:59,600 end up in our offices made? Because our goal is we don't 299 00:14:59,600 --> 00:15:01,440 want you to be making these same mistakes you want. 300 00:15:01,440 --> 00:15:03,960 We want you to learn and obviously be able to be able to 301 00:15:03,960 --> 00:15:06,080 make better decisions so you stay healthy and can enjoy the 302 00:15:06,080 --> 00:15:08,400 simple sport. But like I said, we're going to 303 00:15:08,400 --> 00:15:11,560 talk about what we think each one of us, the top three 304 00:15:11,560 --> 00:15:14,320 mistakes that runners make across a variety of ages. 305 00:15:14,320 --> 00:15:16,640 So we're going to go and soak around. 306 00:15:16,640 --> 00:15:18,240 These are in no particular order. 307 00:15:18,240 --> 00:15:20,280 We were talking about this as we planned beforehand going. 308 00:15:20,440 --> 00:15:23,080 Are we going to do our top three and what was going to happen if 309 00:15:23,080 --> 00:15:25,480 somebody had the same 1? So we're just going to pick 3 310 00:15:25,480 --> 00:15:27,200 and go around. If we agree or disagree, we're 311 00:15:27,200 --> 00:15:30,280 going to conversate about this, but I'm going to put this on 312 00:15:30,280 --> 00:15:33,320 Andrew to go first. So Andrew, what is your first of 313 00:15:33,320 --> 00:15:35,880 your top three mistakes that runners make? 314 00:15:35,880 --> 00:15:39,200 And this is going to include anything from shoes, from 315 00:15:39,360 --> 00:15:44,320 training mistakes, from nutrition recover, anything that 316 00:15:44,320 --> 00:15:46,680 you think is a major thing. So Andrea, I'll have you go 317 00:15:46,680 --> 00:15:49,360 first. All right, so I think as a coach 318 00:15:49,360 --> 00:15:53,920 and APT, the number one mistake that people make in my eyes, and 319 00:15:54,120 --> 00:15:57,400 I'm going to say a more specific thing and then go out more 320 00:15:57,400 --> 00:16:01,600 broadly, is of course not keeping your easy runs easy. 321 00:16:02,160 --> 00:16:04,760 But as I was thinking about this, I was like, you know what 322 00:16:04,760 --> 00:16:08,720 the other problem is, is people compare themselves to others too 323 00:16:08,720 --> 00:16:12,280 much, particularly on social media apps like Strava. 324 00:16:12,720 --> 00:16:16,280 So when I say keep your easy runs easy, you've got to think 325 00:16:16,280 --> 00:16:19,200 about, well, what is the purpose of this run today? 326 00:16:19,600 --> 00:16:22,800 And I'm mostly talking about people who are following a 327 00:16:22,800 --> 00:16:25,760 training plan. Have a coach like you know, each 328 00:16:25,760 --> 00:16:28,480 day you have a specific workout to do. 329 00:16:28,960 --> 00:16:32,800 And if your coach tells you to go out and do you know 5 miles 330 00:16:32,800 --> 00:16:35,240 easy, well, what is the reason for that? 331 00:16:35,240 --> 00:16:38,480 Well, it's probably because you had a harder workout the day 332 00:16:38,480 --> 00:16:42,200 before and your coach wants you to still get some active 333 00:16:42,200 --> 00:16:47,400 recovery, like keep moving while not pushing too hard and 334 00:16:47,400 --> 00:16:50,160 hampering your recovery from the harder workout you did the day 335 00:16:50,160 --> 00:16:52,960 before. But so many people, you know, we 336 00:16:52,960 --> 00:16:56,680 love looking at like how fast our friends ran on Strava that 337 00:16:56,680 --> 00:16:59,080 day. And it's not exciting to go 338 00:16:59,080 --> 00:17:03,000 throw down a five mile run at 9 minute pace or 10 minute pace or 339 00:17:03,000 --> 00:17:07,160 whatever, but that's exactly what you need to do that day. 340 00:17:08,680 --> 00:17:10,560 Why is that a problem for runners? 341 00:17:10,560 --> 00:17:13,640 Well, if you're not recovering, you're putting yourself at much 342 00:17:13,640 --> 00:17:16,920 greater risk for injury, for burnout. 343 00:17:17,280 --> 00:17:20,920 So listen to your coach, listen to your training plan. 344 00:17:21,240 --> 00:17:24,280 If it says easy day, keep it an easy day. 345 00:17:24,640 --> 00:17:27,640 And then as far as like the broader thing, like comparing 346 00:17:27,640 --> 00:17:29,880 yourself to others, I mean, we're all guilty of that, right? 347 00:17:29,880 --> 00:17:31,720 Like I do that, your guys do that. 348 00:17:32,200 --> 00:17:36,760 But I think getting too wrapped up in what like our friends or 349 00:17:36,760 --> 00:17:40,360 people we follow on Strava do, it just can make you feel bad 350 00:17:40,360 --> 00:17:43,280 about what you're doing and like, who cares? 351 00:17:43,280 --> 00:17:46,240 Like, why are you running in the 1st place unless if you're a 352 00:17:46,240 --> 00:17:48,440 professional runner, you're doing it because you like it. 353 00:17:48,960 --> 00:17:52,960 And who cares if your friend is 10 seconds per mile faster than 354 00:17:52,960 --> 00:17:55,040 you were one minute per mile faster than you. 355 00:17:55,040 --> 00:17:57,160 You're both out there enjoying running. 356 00:17:57,680 --> 00:18:00,400 And that's the whole point. And I mean, I know this has 357 00:18:00,400 --> 00:18:02,480 happened to me before. I'll have a great workout. 358 00:18:02,800 --> 00:18:06,520 I'll go on Strava and I'll see like someone I compete against 359 00:18:06,520 --> 00:18:10,160 like did some workout and it's like, oh, they did that. 360 00:18:10,160 --> 00:18:13,520 And all of a sudden, like you felt great about yourself 10 361 00:18:13,520 --> 00:18:17,080 minutes ago and now you feel like crap because like that 362 00:18:17,080 --> 00:18:19,640 person, you know, ran a tougher workout than you. 363 00:18:20,360 --> 00:18:23,960 Literally nothing changed except the way that you feel about 364 00:18:23,960 --> 00:18:27,040 yourself. So I think it's just helpful to 365 00:18:27,040 --> 00:18:30,840 like, try to unplug a little bit from mainly Strava because 366 00:18:30,840 --> 00:18:34,120 that's where most people see like what other people are doing 367 00:18:34,120 --> 00:18:36,120 for workouts. Of course, people share stuff on 368 00:18:36,120 --> 00:18:40,200 like Instagram and Facebook, but just try to not let it get in 369 00:18:40,200 --> 00:18:43,280 your head because none of it matters, right? 370 00:18:43,280 --> 00:18:46,160 Like we're all just doing it because we enjoy it. 371 00:18:46,440 --> 00:18:50,160 And what your friend did has no bearing on your running 372 00:18:50,400 --> 00:18:53,000 whatsoever. Yeah, at the end of the day, 373 00:18:53,000 --> 00:18:56,320 it's just running, right? It's an activity that you do 374 00:18:56,320 --> 00:18:57,720 because you enjoy it. Yeah. 375 00:18:58,480 --> 00:19:00,960 We are not, none of us, most of us are not professional 376 00:19:00,960 --> 00:19:02,240 athletes. Number that are actually 377 00:19:02,240 --> 00:19:04,560 professionals rule is really, really tiny. 378 00:19:04,560 --> 00:19:07,360 And I say that being married to one of them who was previously 379 00:19:07,360 --> 00:19:09,760 professional athlete. And she is very happy to now be 380 00:19:10,000 --> 00:19:12,200 more, although still fast, more on the recreational side where 381 00:19:12,200 --> 00:19:13,880 she can do pretty much whatever she wants. 382 00:19:13,880 --> 00:19:16,040 So enjoy it. That was great. 383 00:19:16,240 --> 00:19:19,600 David, what would be yours? What's one of your 3? 384 00:19:20,080 --> 00:19:22,400 Yeah, I think that was great for me. 385 00:19:22,400 --> 00:19:26,800 It'll be something semi similar, not necessarily kind of building 386 00:19:26,800 --> 00:19:29,840 off the comparison thing, but it doesn't necessarily have to be 387 00:19:29,840 --> 00:19:33,760 from a place of comparison. But it's basically, I think a 388 00:19:33,760 --> 00:19:36,760 lot of runners don't necessarily meet themselves where they are 389 00:19:36,760 --> 00:19:40,160 AT. And I mean, it's in the nicest 390 00:19:40,160 --> 00:19:42,240 way possible. And that might be like, maybe 391 00:19:42,240 --> 00:19:45,240 you're new to the sport, maybe you've been doing it for 20 392 00:19:45,240 --> 00:19:50,560 years. But a lot of people, they kind 393 00:19:50,560 --> 00:19:54,160 of jump the gun and they can kind of ramp things up a little 394 00:19:54,160 --> 00:19:57,160 bit too quickly or go a little bit too hard. 395 00:19:57,200 --> 00:20:02,040 Or if they are comparing either to other people or themselves. 396 00:20:02,040 --> 00:20:05,000 I used to be able to run this. I used to run this all the time. 397 00:20:05,000 --> 00:20:07,520 Like, why is this hard? It shouldn't be hard. 398 00:20:07,520 --> 00:20:09,520 I'll just keep running at this, you know? 399 00:20:09,520 --> 00:20:11,720 And it's like, well, that's just not where you're at right now, 400 00:20:12,280 --> 00:20:14,720 you know? And it's there was a reason why 401 00:20:14,720 --> 00:20:16,520 you were where you were 20 years ago. 402 00:20:17,040 --> 00:20:20,280 And maybe you can get back to that, but you do have to scale 403 00:20:20,280 --> 00:20:22,720 things and kind of start from the bottom again, if that's 404 00:20:22,720 --> 00:20:25,880 where you're coming from. But I think taking a second to 405 00:20:25,880 --> 00:20:28,760 just take a look at like, OK, what is easy, what is hard? 406 00:20:28,760 --> 00:20:31,640 And I think in the last podcast episode, client actually talked 407 00:20:31,640 --> 00:20:35,400 about kind of doing some effort based things and kind of looking 408 00:20:35,400 --> 00:20:39,200 at like, let's see, like how hard am I working at, you know, 409 00:20:39,360 --> 00:20:42,960 at XYZ and not really necessarily looking at the pace, 410 00:20:42,960 --> 00:20:45,440 you know, like keeping yourself in check by your feeling. 411 00:20:46,120 --> 00:20:48,200 And then you could take a look at the numbers after. 412 00:20:48,200 --> 00:20:49,920 And then you can be like, OK, that's kind of roughly where 413 00:20:49,920 --> 00:20:51,240 it's at. And then see if that kind of 414 00:20:51,240 --> 00:20:53,480 keeps going. And then you can kind of get a 415 00:20:53,480 --> 00:20:55,120 feel for like, OK, that is my easy pace. 416 00:20:55,120 --> 00:20:57,080 OK, I felt good. I finished the run. 417 00:20:57,080 --> 00:20:59,840 I wasn't dead. I was talking the whole time, 418 00:20:59,840 --> 00:21:02,880 you know, I recovered like, OK, I, I guess that that is easy for 419 00:21:02,880 --> 00:21:04,800 me. And then same thing goes for 420 00:21:04,800 --> 00:21:06,800 like tempo runs. OK, that was pretty hard. 421 00:21:06,800 --> 00:21:09,360 But like, I was able to do it and I got through the whole 422 00:21:09,360 --> 00:21:10,920 thing. I wasn't dead, you know, I was 423 00:21:10,920 --> 00:21:13,080 able to recover, come back the next day. 424 00:21:13,080 --> 00:21:16,440 I wasn't overly sore. Unless it's like some 15 mile 425 00:21:16,440 --> 00:21:17,800 tempo run or something for a marathon. 426 00:21:17,800 --> 00:21:21,280 That's different. Yeah. 427 00:21:21,280 --> 00:21:24,240 I think a lot of people don't necessarily meet themselves 428 00:21:24,240 --> 00:21:28,240 where they are AT and whether that's yeah, comparing to others 429 00:21:28,240 --> 00:21:32,400 and seeing what people are doing on Strava or I feel like we're 430 00:21:32,400 --> 00:21:33,760 just saying a lot of bad things about Strava. 431 00:21:33,760 --> 00:21:39,400 Strava's great in its own way. Sorry, Strava, but I or just 432 00:21:39,400 --> 00:21:42,400 looking at other things like the other person in the run club is 433 00:21:42,400 --> 00:21:44,400 running that fast. I should just run that fast 434 00:21:44,400 --> 00:21:46,240 because we're all at the same club, so why not? 435 00:21:46,720 --> 00:21:49,640 Or within a respective team on the high school team, everyone 436 00:21:49,640 --> 00:21:51,320 runs together. College team, everyone runs 437 00:21:51,320 --> 00:21:54,160 together, right? Like stuff like that. 438 00:21:54,160 --> 00:21:57,160 So just making sure to meet yourself where you're at and go 439 00:21:57,160 --> 00:21:59,240 from there and scale things appropriately. 440 00:21:59,240 --> 00:22:02,400 And running can be whatever you want it to be. 441 00:22:02,400 --> 00:22:05,520 So that's also like if you just want to run a couple times a 442 00:22:05,520 --> 00:22:09,240 week, you know, for, you know, 2-3 miles at a time at 10 minute 443 00:22:09,240 --> 00:22:11,400 pace, there's nothing wrong with that, right? 444 00:22:11,400 --> 00:22:14,520 Like, and if that's where you're at from a, you know, performance 445 00:22:14,520 --> 00:22:16,480 standpoint, that's great. Like keep doing it. 446 00:22:17,600 --> 00:22:20,120 You don't have to go and push. And if you want to push, then go 447 00:22:20,120 --> 00:22:21,480 for it. And then just make sure you can 448 00:22:21,480 --> 00:22:24,840 recover and do those things. So it actually goes right into 449 00:22:24,840 --> 00:22:27,920 mine and mine is is somewhat similar, but it's the idea that 450 00:22:27,920 --> 00:22:32,400 most people, their major mistake is they do too much too quickly. 451 00:22:33,080 --> 00:22:35,840 I like to talk about different variables and running, but there 452 00:22:35,840 --> 00:22:39,400 is duration, frequency and intensity. 453 00:22:39,400 --> 00:22:40,680 And I'm sure there's a couple other ones. 454 00:22:40,680 --> 00:22:43,080 But if you're going to be training, if you're going to try 455 00:22:43,080 --> 00:22:46,760 to actually improve something, you need to pick one of those at 456 00:22:46,760 --> 00:22:49,680 a time. When you do all three or two, 457 00:22:50,000 --> 00:22:53,240 often times that stress can exceed what your body can adapt 458 00:22:53,240 --> 00:22:56,000 to and you don't get better during a workout. 459 00:22:56,200 --> 00:22:59,640 You get better when your body is able to actually recover and 460 00:22:59,640 --> 00:23:02,200 absorb the training, which doesn't happen in 24 hours. 461 00:23:02,200 --> 00:23:04,200 That can actually take quite a bit of time. 462 00:23:04,200 --> 00:23:07,600 So when you're actually ready to push that, we'll totally vary. 463 00:23:07,600 --> 00:23:10,360 There are some of us that are highly trained that can adapt 464 00:23:10,360 --> 00:23:12,640 very quickly and those are the kind of people that can be doing 465 00:23:12,640 --> 00:23:16,680 2 to 3 hard workouts a week. Other of us may not be able to 466 00:23:16,680 --> 00:23:18,720 handle that. And where they start, as David 467 00:23:18,720 --> 00:23:20,840 mentioned and where Andrew mentioned, you might actually 468 00:23:20,840 --> 00:23:23,840 just have to start up just doing easy runs initially just to give 469 00:23:23,840 --> 00:23:26,880 your body time to adapt that and maybe one workout a week. 470 00:23:27,080 --> 00:23:29,720 I have definitely learned this the hard way is last year I 471 00:23:29,720 --> 00:23:32,160 really was getting into doing double threshold workouts and 472 00:23:32,160 --> 00:23:33,960 honestly, I think it didn't help me. 473 00:23:34,200 --> 00:23:37,280 I think when I prefer, you know, I'm adapted bad. 474 00:23:37,280 --> 00:23:40,240 I've got multiple jobs before a lot of that that actually made 475 00:23:40,240 --> 00:23:42,280 an impact because I was able to actually adapt to it. 476 00:23:42,280 --> 00:23:44,960 But you add the stress of life and it end up overtraining me. 477 00:23:45,000 --> 00:23:49,200 So understanding, trying to do the right amount is key. 478 00:23:49,200 --> 00:23:51,720 More is not necessarily better. And I think a lot of people go, 479 00:23:52,000 --> 00:23:54,040 oh, you know, here's what this elite athletes doing. 480 00:23:54,040 --> 00:23:56,080 I think you'd be doing double threshold and do all these 481 00:23:56,080 --> 00:23:58,320 workouts and this and this instead of going, I think it's a 482 00:23:58,320 --> 00:24:01,360 lot better if you know your body and you have training experience 483 00:24:01,360 --> 00:24:03,760 to go. OK, let me ease into this and 484 00:24:03,760 --> 00:24:06,760 let workouts be an indicator of where I am rather than a 485 00:24:07,280 --> 00:24:10,280 indication of by like how good or bad I am as a runner. 486 00:24:10,520 --> 00:24:12,360 Like using that to kind of figure out where you're 487 00:24:12,360 --> 00:24:13,640 training. If you're not good at that, I'd 488 00:24:13,640 --> 00:24:15,320 highly suggest looking at a coach. 489 00:24:15,560 --> 00:24:17,240 Andrew does coaching. David, I don't remember. 490 00:24:17,240 --> 00:24:19,760 Do you do coaching? No, so Dave and I are similar. 491 00:24:19,760 --> 00:24:22,360 We don't do this coaching stuff, but Andrew does it, Nathan does 492 00:24:22,360 --> 00:24:23,760 it. Being able to have someone who 493 00:24:23,760 --> 00:24:26,320 could look at the bigger picture so you don't get lost in it can 494 00:24:26,320 --> 00:24:29,760 be very helpful and actually have a strategic plan that plan 495 00:24:29,760 --> 00:24:33,120 that you can adapt to. And so just jumping in, I think 496 00:24:33,320 --> 00:24:35,520 this, this is I'm going to not to poo poo on run clubs. 497 00:24:35,520 --> 00:24:37,560 I think this run clubs are great because there's a really 498 00:24:37,560 --> 00:24:40,800 phenomenal social aspect. But really find a run club that 499 00:24:40,800 --> 00:24:43,840 matches you where you're at or you can find groups because it 500 00:24:43,840 --> 00:24:46,080 can be a quick place where you start overtraining. 501 00:24:46,080 --> 00:24:49,040 And I say that because I've had a lot of runners recently that 502 00:24:49,040 --> 00:24:52,280 are overtrained and get injured. And honestly, it's not that they 503 00:24:52,280 --> 00:24:54,000 have some kind of biomechanical fault. 504 00:24:54,000 --> 00:24:56,880 They just jumped in, got excited, didn't too much too 505 00:24:56,880 --> 00:24:59,680 soon. Your body does not respond as 506 00:24:59,680 --> 00:25:02,760 quickly as you would like. It takes time. 507 00:25:02,760 --> 00:25:05,880 So I think again, a mistake is doing too much too quickly and 508 00:25:05,880 --> 00:25:08,640 not enjoying the process of letting your body adapt to it. 509 00:25:09,160 --> 00:25:10,760 And I'm learning that as I get older too. 510 00:25:10,760 --> 00:25:15,200 All right, Andrea, on to your number 2. 511 00:25:15,200 --> 00:25:16,720 So what is it all? Right. 512 00:25:16,760 --> 00:25:20,560 So as APTI would say, one of the most important things that I 513 00:25:20,560 --> 00:25:23,440 look at when I have an injured runner besides like all of the 514 00:25:23,440 --> 00:25:26,880 usual things like how much are you running? 515 00:25:26,880 --> 00:25:29,720 Strength, range of motion, alignment, bio mechanics, all 516 00:25:29,720 --> 00:25:33,600 that is we talk a lot about, well, what are you doing outside 517 00:25:33,600 --> 00:25:36,680 of running? If your job has you're standing 518 00:25:36,680 --> 00:25:41,120 for 8 hours a day and you used to wear a great pair of 519 00:25:41,120 --> 00:25:44,440 sneakers, but for some reason now you're wearing like a crappy 520 00:25:44,440 --> 00:25:49,360 pair of flat shoes and suddenly you developed plantar fasciitis. 521 00:25:49,960 --> 00:25:54,360 Well, your foot pain may not have to do as much with running 522 00:25:54,360 --> 00:25:57,680 as it does the shoes that you're standing 8 hours a day in. 523 00:25:58,400 --> 00:26:02,640 If you have a desk job. And let's say you know, you've 524 00:26:02,640 --> 00:26:06,040 been like a 20-30 mile per week runner and all of a sudden you 525 00:26:06,040 --> 00:26:08,680 decided like this year I'm going to run a marathon so your 526 00:26:08,680 --> 00:26:11,440 mileage is up. Well, all of that sitting of 527 00:26:11,440 --> 00:26:13,840 course makes your hamstring stiff. 528 00:26:14,240 --> 00:26:18,720 It may just be too much of A combination of more running plus 529 00:26:18,720 --> 00:26:21,720 sitting all day. And that's the recipe for 530 00:26:21,800 --> 00:26:24,960 something hurting now and again. Like you could look at all of 531 00:26:24,960 --> 00:26:27,520 these like running related things, but you're missing the 532 00:26:27,520 --> 00:26:31,160 elephant in the room that this person sits 8 hours a day. 533 00:26:31,200 --> 00:26:34,360 And maybe their posture at their desk isn't ideal. 534 00:26:34,720 --> 00:26:38,320 Maybe they need a standing desk or an adjustable desk so they 535 00:26:38,320 --> 00:26:40,040 can take standing breaks during the day. 536 00:26:40,640 --> 00:26:44,320 One thing I really recommend to people who have desk jobs is 537 00:26:44,320 --> 00:26:48,200 because I know it's hard to like force yourself to stand up 538 00:26:48,200 --> 00:26:50,880 during the day, even if you have an adjustable desk. 539 00:26:51,240 --> 00:26:56,120 So if you can figure out what tasks you do are more conducive 540 00:26:56,120 --> 00:26:59,720 to standing, then just tell yourself, OK, every time I'm on 541 00:26:59,720 --> 00:27:03,560 a call I'm going to stand up. Or if I have like a wireless 542 00:27:03,560 --> 00:27:07,400 headset, I'm going to take my call and walk around my office. 543 00:27:07,920 --> 00:27:10,640 If you have an office you can do that in, or at least like stand 544 00:27:10,640 --> 00:27:15,280 up at your cubicle or okay, I can't like type while I'm 545 00:27:15,280 --> 00:27:17,840 standing, but I can read a document when I'm standing. 546 00:27:17,840 --> 00:27:20,720 So then if you've got that adjustable height desk, that's 547 00:27:20,720 --> 00:27:23,120 when you put your desk up and you stand and you read it. 548 00:27:23,360 --> 00:27:26,640 So you're getting those little micro breaks from sitting all 549 00:27:26,640 --> 00:27:29,240 day. I remember when standing desks 550 00:27:29,240 --> 00:27:34,360 became, I feel like became more popular maybe like 10 years ago 551 00:27:34,360 --> 00:27:37,880 as I feel more and more of my patients were using them. 552 00:27:38,640 --> 00:27:43,240 And all of a sudden I had like desk workers coming in with foot 553 00:27:43,240 --> 00:27:47,960 pain, calf pain, back pain. And it was because OK, these 554 00:27:47,960 --> 00:27:52,080 guys and women had been sitting all day, but now they're 555 00:27:52,080 --> 00:27:56,240 standing 8 hours a day but wearing high heels or wearing 556 00:27:56,240 --> 00:27:59,520 men's dress shoes. And no wonder something is 557 00:27:59,520 --> 00:28:03,400 hurting because you just traded one problem for another. 558 00:28:03,400 --> 00:28:06,280 So if you're going to use a standing desk, then you need to 559 00:28:06,720 --> 00:28:09,120 make sure that you have good standing shoes. 560 00:28:09,400 --> 00:28:13,600 Maybe get like a anti fatigue mat to put to stand on if your 561 00:28:13,920 --> 00:28:16,840 office floor is hardwood or concrete or whatever. 562 00:28:17,400 --> 00:28:19,600 So you've got to take those factors into account. 563 00:28:19,960 --> 00:28:24,800 I would say the other major factor for runners that I always 564 00:28:24,800 --> 00:28:28,040 ask about is driving one. Have you gotten a new car 565 00:28:28,040 --> 00:28:32,040 recently or it has somebody else been driving your car and maybe 566 00:28:32,040 --> 00:28:34,040 messed with your car seat position? 567 00:28:34,040 --> 00:28:36,960 So you know, you used to have this great position, but now 568 00:28:36,960 --> 00:28:39,640 like your right hamstring is just always tight. 569 00:28:40,080 --> 00:28:42,800 Well, it could be because someone moved your seat and now 570 00:28:42,800 --> 00:28:45,520 your seat is too far back. You're driving with your 571 00:28:45,520 --> 00:28:47,320 hamstring on stretch all the time. 572 00:28:48,320 --> 00:28:51,480 If you got a new car, maybe you haven't figured out you're right 573 00:28:51,480 --> 00:28:54,120 car seat position yet. And something I do with my 574 00:28:54,120 --> 00:28:56,880 patients is we go out to the parking lot and get their car 575 00:28:56,880 --> 00:28:59,360 seat set up. You know, newer cars at least 576 00:28:59,360 --> 00:29:02,800 have like those memory buttons. So once you have a position set, 577 00:29:02,800 --> 00:29:05,680 it'll remember it. But just going out and seeing 578 00:29:05,680 --> 00:29:09,120 like, OK, show me how you typically sit when you drive. 579 00:29:09,560 --> 00:29:12,800 And I can't tell you how many people like lean on the center 580 00:29:12,800 --> 00:29:17,600 console or lean on the window or driving like this. 581 00:29:17,960 --> 00:29:22,400 And if you spend any significant amount of time in the car, of 582 00:29:22,400 --> 00:29:25,440 course, that's going to result in some things being tighter 583 00:29:25,440 --> 00:29:28,520 than others. And if that's a new change for 584 00:29:28,520 --> 00:29:33,480 you and you're having new pain while running, again, your pain 585 00:29:33,480 --> 00:29:35,640 while running might have nothing to do with running. 586 00:29:35,640 --> 00:29:39,280 It might have to do with your change in driving habits. 587 00:29:39,760 --> 00:29:42,720 So I would definitely encourage both physical therapists who 588 00:29:42,720 --> 00:29:45,560 listen to this podcast, coaches, but also runners. 589 00:29:46,040 --> 00:29:49,960 If you are having a problem, you need to make sure that you 590 00:29:49,960 --> 00:29:52,400 consider all of the things in your life that could be 591 00:29:52,400 --> 00:29:55,680 contributing, not just focusing on the running part. 592 00:29:58,840 --> 00:30:00,640 David, do you mind if I that's great? 593 00:30:00,880 --> 00:30:03,720 Do you mind if I jump in really quick to add to that? 594 00:30:04,240 --> 00:30:06,200 Yeah, not to to skip you. I promise we'll come back. 595 00:30:06,800 --> 00:30:11,080 I would say the to go off of that is adapting your the 596 00:30:11,080 --> 00:30:16,040 training to life stressors. So if you have a change in your 597 00:30:16,040 --> 00:30:18,920 job or you're someone that has to stand for long periods, 598 00:30:18,920 --> 00:30:21,280 that's going to be fatiguing. And Andrea mentioned this. 599 00:30:21,280 --> 00:30:23,840 I had the same thing words. I have a standing desk and I 600 00:30:23,840 --> 00:30:25,840 think what's really important with those desks is and 601 00:30:25,880 --> 00:30:28,560 emphasizes there is no such thing as a perfect posture. 602 00:30:28,680 --> 00:30:30,960 The best posture is the one you're in for the least amount 603 00:30:30,960 --> 00:30:35,120 of time, IE you should be moving and kind of going in and out and 604 00:30:35,120 --> 00:30:38,960 being able to adjust frequently. So those of us with ADHD tend to 605 00:30:38,960 --> 00:30:41,160 be a little bit better because we're always adjusting, whereas 606 00:30:41,160 --> 00:30:44,240 those who may not, you may be in a more static position. 607 00:30:44,280 --> 00:30:49,560 So that can be one factor. But also understanding that your 608 00:30:49,560 --> 00:30:51,600 training extends beyond just running. 609 00:30:51,600 --> 00:30:54,720 If you had to go walk and you walk a lot for your work or you 610 00:30:54,720 --> 00:30:57,520 suddenly had to do some kind of new physical activity or you 611 00:30:57,520 --> 00:31:01,200 suddenly don't, those changes can impact your activity. 612 00:31:01,200 --> 00:31:03,920 If you have more stress in your life is something I'm doing as a 613 00:31:03,920 --> 00:31:07,200 parent with multiple jobs that like that's going to decrease my 614 00:31:07,200 --> 00:31:10,280 threshold for how much I can train because it's the life 615 00:31:10,280 --> 00:31:13,520 stress plus the training stress that combined together and your 616 00:31:13,520 --> 00:31:15,400 body doesn't know the difference between those. 617 00:31:15,400 --> 00:31:17,760 Yeah, I'm at a higher risk for injury right now, which is why 618 00:31:17,760 --> 00:31:19,440 I've actually backed off some mileage. 619 00:31:19,640 --> 00:31:21,160 Just trying to make sure I can make it through it. 620 00:31:21,160 --> 00:31:24,520 So understanding the big picture rather than thinking running is 621 00:31:24,520 --> 00:31:26,960 in its isolation. And the other piece of that is 622 00:31:27,040 --> 00:31:29,880 cross training is a big thing is if runners, runners are injured 623 00:31:29,880 --> 00:31:32,320 or if they suddenly go, oh, I'm going to add cross training in, 624 00:31:32,680 --> 00:31:35,400 that's additional stress, that's additional training. 625 00:31:35,400 --> 00:31:39,120 And you need to factor that in and realize that you can injure 626 00:31:39,120 --> 00:31:41,160 yourself doing cross training too. 627 00:31:41,520 --> 00:31:45,160 So those people that I've, I've had so many times where I'm 628 00:31:45,160 --> 00:31:46,920 like, what happened? Like, I don't know, like I 629 00:31:46,920 --> 00:31:48,600 started cross training more. I thought it'd be better. 630 00:31:48,600 --> 00:31:50,080 I'm like, oh, great, what are you doing? 631 00:31:50,200 --> 00:31:52,880 Oh, I'm at like Orangetheory now for like an hour and a half 632 00:31:52,920 --> 00:31:55,760 every single day. And like, did you ease into 633 00:31:55,760 --> 00:31:57,160 that? No, I just started because I 634 00:31:57,160 --> 00:31:58,400 thought it'd help my fitness, you know? 635 00:32:01,760 --> 00:32:05,440 So you added you going six days a week. 636 00:32:05,680 --> 00:32:11,760 It's like that's a expensive and B, how many hours 3, 6 like 9 637 00:32:11,760 --> 00:32:14,880 hours additional of training a week that wasn't there before 638 00:32:14,880 --> 00:32:17,720 that you just add suddenly added, yeah, like something was 639 00:32:17,720 --> 00:32:21,000 going to give your body needs time to adapt to stuff. 640 00:32:21,000 --> 00:32:23,120 And it doesn't necessarily know difference between a life 641 00:32:23,120 --> 00:32:24,880 stressor, cross training or running. 642 00:32:25,120 --> 00:32:27,600 So making sure you think about the big picture and not being 643 00:32:27,600 --> 00:32:29,520 afraid to push. We're not trying to scare you, 644 00:32:29,760 --> 00:32:33,000 but just really think about what is too much too soon and being 645 00:32:33,000 --> 00:32:36,160 able to adapt to the constant changes and what happens each 646 00:32:36,160 --> 00:32:38,160 week is what's going to really, really help you most. 647 00:32:38,160 --> 00:32:41,480 So yeah, adapting training to life stressors in the the 648 00:32:41,480 --> 00:32:44,440 overall pictures where I would say if people make mistakes, but 649 00:32:44,760 --> 00:32:46,640 David didn't mean to cut you off there. 650 00:32:46,880 --> 00:32:50,000 What is your second biggest mistake that you think people 651 00:32:50,000 --> 00:32:51,640 make? Well, I was just going to go off 652 00:32:51,640 --> 00:32:54,960 of that too, to kind of just look and like stress is stress, 653 00:32:54,960 --> 00:32:59,120 whether it's physiologic, whether it's acute physical or 654 00:32:59,120 --> 00:33:01,120 even just psychologic stress, right? 655 00:33:01,120 --> 00:33:02,480 Like you just got a lot of things going on. 656 00:33:02,480 --> 00:33:04,280 Your body doesn't know the difference like you said. 657 00:33:04,280 --> 00:33:08,040 And so over time, like I almost compare it to like a scab. 658 00:33:08,040 --> 00:33:10,040 If you have a scab and you kind of just keep picking at it, the 659 00:33:10,040 --> 00:33:12,800 thing never really feel like heals fully right? 660 00:33:13,400 --> 00:33:15,760 And that's kind of how your body is with stress and you don't 661 00:33:15,760 --> 00:33:17,320 want to dig yourself into a well. 662 00:33:17,320 --> 00:33:20,680 So I just kind of encourage people to take that step back 663 00:33:20,680 --> 00:33:22,920 and really just look at yourself and how you're feeling. 664 00:33:23,360 --> 00:33:25,440 And it's OK if you're a little tired every once in a while. 665 00:33:25,440 --> 00:33:27,960 No one does this sport without being tired every once in a 666 00:33:27,960 --> 00:33:29,800 while. But if you're noticing a 667 00:33:29,800 --> 00:33:33,040 constant trend of just having lower and lower energy levels, 668 00:33:33,040 --> 00:33:35,160 that's not a good thing. So you got to have to kind of 669 00:33:35,160 --> 00:33:38,040 look and be like, maybe I got to adjust a couple things. 670 00:33:38,040 --> 00:33:42,240 So just building off of everything you guys just said, I 671 00:33:42,240 --> 00:33:45,480 think for my next one, this is going to be more on the 672 00:33:45,480 --> 00:33:47,720 performance side of things. And I think we're looking 673 00:33:47,720 --> 00:33:50,160 probably more at the high school, college, post collegiate 674 00:33:50,160 --> 00:33:55,400 kind of crowds here. But I think too many runners 675 00:33:55,440 --> 00:34:01,160 link their athletic performance with their self esteem, their 676 00:34:01,160 --> 00:34:06,880 success, how they are doing, you know, even outside of running, 677 00:34:06,880 --> 00:34:10,199 like if they don't podium, they don't place, they don't get the 678 00:34:10,199 --> 00:34:12,360 time that they wanted. They somehow, like a lot of 679 00:34:12,360 --> 00:34:16,480 people internally, almost feel the sense of failure, that they 680 00:34:16,480 --> 00:34:18,360 aren't enough because they didn't do it. 681 00:34:19,040 --> 00:34:22,760 And I think that I think there's a lot of runners that fall into 682 00:34:22,760 --> 00:34:25,000 that trap. And I think part of it is the 683 00:34:25,000 --> 00:34:28,520 system that we've set up, You know, we're running is a very 684 00:34:28,520 --> 00:34:32,080 performance oriented sport. You need time standards to make 685 00:34:32,080 --> 00:34:34,840 certain events, you need certain placements to win certain 686 00:34:34,840 --> 00:34:36,520 things. But at the end of the day, like 687 00:34:36,520 --> 00:34:38,639 we were saying, it's just running, right? 688 00:34:39,320 --> 00:34:43,840 And I think like, there are things beyond this sport and if 689 00:34:43,840 --> 00:34:47,239 you put your best foot forward on that day, that was your best 690 00:34:47,239 --> 00:34:48,760 day, that's the best thing you could have done. 691 00:34:49,159 --> 00:34:52,520 It's OK, You know, And I think we're seeing a little bit of a 692 00:34:52,520 --> 00:34:55,719 shift in the culture, even at the professional level now where 693 00:34:55,719 --> 00:34:57,880 people are starting to embrace that a little bit more. 694 00:34:58,600 --> 00:35:00,920 And from what I'm noticing, the people that are starting to 695 00:35:00,920 --> 00:35:04,000 embrace that are actually going faster, you know? 696 00:35:04,000 --> 00:35:06,480 And so it's kind of cool to see. I remember like Anna Cockrell 697 00:35:06,480 --> 00:35:10,840 was talking about that a little bit with the 400 hurdles and she 698 00:35:10,840 --> 00:35:12,600 was working with the sports psyched about some of those 699 00:35:12,600 --> 00:35:14,480 things. You know, that year she went 700 00:35:14,480 --> 00:35:18,040 from what, like 54 to 52 or something in the 400 hurdles. 701 00:35:18,040 --> 00:35:23,360 It's like then got a medal. And it's not, it's not just 702 00:35:23,360 --> 00:35:24,480 track, you know, it's everything. 703 00:35:24,480 --> 00:35:27,080 And that goes to the recreational population as well. 704 00:35:27,080 --> 00:35:29,680 I think a lot of people put a lot of weight into like, well, 705 00:35:29,680 --> 00:35:32,720 darn, I didn't make Boston. I was trying so hard. 706 00:35:32,720 --> 00:35:35,040 Like, it doesn't mean that all those miles were lost, right? 707 00:35:35,040 --> 00:35:37,160 Like you had a good time doing it. 708 00:35:37,160 --> 00:35:38,760 You put it, you put your best foot forward. 709 00:35:38,760 --> 00:35:40,720 And at the end of the at the end of the day, it's still a great 710 00:35:40,720 --> 00:35:45,120 effort and a lot of people can't do what you're doing, regardless 711 00:35:45,120 --> 00:35:46,840 of whatever level you're competing at. 712 00:35:46,840 --> 00:35:50,080 And I think to take the step back and to look at the work 713 00:35:50,080 --> 00:35:53,560 that you've put in and really just appreciate yourself for the 714 00:35:53,560 --> 00:35:56,480 amount of work that you've done. I don't think enough people do 715 00:35:56,480 --> 00:35:59,840 that. I think, yeah, they just get 716 00:35:59,840 --> 00:36:01,680 really down and then they get down again. 717 00:36:01,680 --> 00:36:03,320 And then like, maybe you don't have the best season. 718 00:36:03,320 --> 00:36:05,560 Maybe you get hurt. Maybe there's like there's other 719 00:36:05,560 --> 00:36:09,360 factors. Maybe life happens, but I think 720 00:36:09,360 --> 00:36:12,280 too many people link performance with how they are doing 721 00:36:12,280 --> 00:36:14,960 internally and I I don't think that's the most healthy 722 00:36:14,960 --> 00:36:16,480 relationship to have with the sport. 723 00:36:18,240 --> 00:36:21,240 So speaking out to all the people that do you have that 724 00:36:21,240 --> 00:36:23,360 problem? I've just got to say I totally 725 00:36:23,360 --> 00:36:27,440 agree with you, David. When I was bike racing, I had a 726 00:36:27,440 --> 00:36:30,840 neck injury and I couldn't run. I couldn't ride for a year. 727 00:36:31,560 --> 00:36:33,560 And that was like, devastating to me. 728 00:36:33,560 --> 00:36:37,520 And it really made me realize how much being a bike racer was 729 00:36:37,520 --> 00:36:42,160 such a major part of my identity that when I didn't have that, it 730 00:36:42,160 --> 00:36:44,480 was like, oh, well, what do I have? 731 00:36:44,480 --> 00:36:46,840 And, you know, I had lots of great things in my life, right? 732 00:36:46,840 --> 00:36:50,560 But losing that, like, I actually ended up talking to a 733 00:36:50,560 --> 00:36:52,840 friend who's a sports psychologist to kind of work 734 00:36:52,840 --> 00:36:57,400 through it and figure out like, OK, if I can't ride a bike again 735 00:36:57,400 --> 00:37:00,760 because I really felt like that was going to be the case, then 736 00:37:00,760 --> 00:37:02,920 what? What do I fill that with? 737 00:37:02,920 --> 00:37:05,400 Like, how do I reshape my identity? 738 00:37:05,840 --> 00:37:09,000 And, you know, fortunately, fortunately, after a year, I 739 00:37:09,000 --> 00:37:12,520 actually was able to get back on the bike and I got back to 740 00:37:12,520 --> 00:37:17,240 racing for a while. But it definitely reshaped how I 741 00:37:17,240 --> 00:37:19,520 approach the sport. I think it made me a better 742 00:37:19,520 --> 00:37:24,800 athlete because I didn't tie, like my whole self worth to the 743 00:37:24,800 --> 00:37:28,800 outcome of my bike races. And I definitely was doing that 744 00:37:28,800 --> 00:37:32,520 for a long time. So I would absolutely encourage 745 00:37:32,520 --> 00:37:36,520 people who have the resources work with a sports psychologist. 746 00:37:36,800 --> 00:37:39,560 A lot of them do like small group sessions. 747 00:37:39,560 --> 00:37:43,800 Shannon Thompson, who was on the podcast maybe two years ago, she 748 00:37:43,800 --> 00:37:46,000 does really great ones with runners. 749 00:37:46,360 --> 00:37:48,520 So I would encourage you to check those out. 750 00:37:48,520 --> 00:37:52,720 But yeah, there's there's more to life than sports, whether 751 00:37:52,720 --> 00:37:55,560 you're a professional athlete or just doing it because you love 752 00:37:55,560 --> 00:37:58,320 it. So like, if you start to feel 753 00:37:58,320 --> 00:38:01,640 like your whole self worth is wrapped up in how your race 754 00:38:01,640 --> 00:38:05,560 goes, it might be worth like exploring that, working on that 755 00:38:05,560 --> 00:38:07,560 a little bit. It'll actually make your 756 00:38:07,560 --> 00:38:11,760 enjoyment of your sport better. One, one of the ways I've helped 757 00:38:11,760 --> 00:38:14,560 refrain this is if anybody has seen me racing knows that I am a 758 00:38:14,560 --> 00:38:18,280 grump if I do not do well, and my wife will certainly attest to 759 00:38:18,280 --> 00:38:20,000 that. So recently as I'm getting 760 00:38:20,000 --> 00:38:22,920 through some Achilles stuff and this Isabel is getting heavier, 761 00:38:23,200 --> 00:38:24,520 I'm pushing that strollers harder. 762 00:38:24,520 --> 00:38:27,360 One of the the the mental reframings that I've done is I'm 763 00:38:27,360 --> 00:38:29,680 just trying to survive. So if I get through workout, I 764 00:38:29,680 --> 00:38:31,640 didn't die. I'm like, thank you, God, I 765 00:38:31,640 --> 00:38:33,760 didn't die today. So that's my thought. 766 00:38:33,760 --> 00:38:35,360 I'm going to go with the next race that we do. 767 00:38:35,360 --> 00:38:36,760 So Regina's trying to pick a race right now. 768 00:38:36,760 --> 00:38:39,360 I'm like, I'm not going to go with like, oh, I want to try to 769 00:38:39,360 --> 00:38:40,520 win. I'm just going, I just don't 770 00:38:40,520 --> 00:38:42,680 want to die. I just want to survive. 771 00:38:42,960 --> 00:38:46,000 I just like, let me not have a heart attack because the last in 772 00:38:46,000 --> 00:38:48,440 the half marathon I ran with Isabella, I really thought it 773 00:38:48,440 --> 00:38:50,480 like mild 9 like I might drop dead. 774 00:38:50,600 --> 00:38:54,080 I think I'm gonna have a heart attack because yeah, pushing a 775 00:38:54,120 --> 00:38:55,680 stroller through half marathon is nutty. 776 00:38:55,680 --> 00:38:57,920 So it's like reframing going. I really. 777 00:38:57,960 --> 00:39:01,000 Yeah, focus on enjoying this, be competitive, get the most out of 778 00:39:01,000 --> 00:39:02,680 yourself. But you will notice that as you 779 00:39:02,680 --> 00:39:06,000 take some of those stressors off, which again, training and 780 00:39:06,000 --> 00:39:08,240 life stressors, if you take some of that stuff up, you're going 781 00:39:08,240 --> 00:39:10,480 to perform better. And even if you don't, you put 782 00:39:10,480 --> 00:39:13,400 your just put your best out there and just be thankful you 783 00:39:13,400 --> 00:39:16,200 can do this because not everybody gets the chance to do 784 00:39:16,200 --> 00:39:18,920 that and not everybody, you know, has the opportunity. 785 00:39:18,920 --> 00:39:21,680 So really enjoy it. That's great. 786 00:39:22,120 --> 00:39:25,560 Andrea, what is your final of the three? 787 00:39:25,840 --> 00:39:29,960 For biggest mistakes, I also work with a lot of masters 788 00:39:29,960 --> 00:39:33,560 athletes, as do both of you. And you know, one thing that 789 00:39:33,560 --> 00:39:37,160 I've been talking to people about a lot is the importance of 790 00:39:37,160 --> 00:39:41,840 your healthcare practitioners understanding the level of 791 00:39:41,840 --> 00:39:45,520 fitness that you are at. Because especially for older 792 00:39:45,520 --> 00:39:49,040 people, if you're in your 60s and you're a marathon runner, 793 00:39:49,320 --> 00:39:53,240 you are a massive anomaly in the eyes of like your family 794 00:39:53,240 --> 00:39:56,760 practitioner, right? So if you go in and say to your 795 00:39:56,760 --> 00:39:59,840 family doctor, you know, now, like, I've been feeling more 796 00:39:59,840 --> 00:40:02,600 tired lately. Like I used to be able to run 60 797 00:40:02,600 --> 00:40:06,960 miles a week, but now, like 40 miles a week, I just feel wiped 798 00:40:06,960 --> 00:40:10,120 out. Unless that doctor is well 799 00:40:10,120 --> 00:40:13,160 versed in endurance athletes, they're going to be like, well, 800 00:40:13,160 --> 00:40:15,880 you're fine. That 40 miles a week is enough. 801 00:40:15,880 --> 00:40:17,480 You don't need to run more than that. 802 00:40:18,160 --> 00:40:21,320 But you know that that is a big change for you. 803 00:40:21,880 --> 00:40:24,680 And that is probably a sign that something is wrong. 804 00:40:24,680 --> 00:40:30,000 That needs further explorer. So if possible, make sure that 805 00:40:30,040 --> 00:40:32,920 at least your General practitioner, and you should 806 00:40:32,920 --> 00:40:37,000 have a General practitioner even if you're younger, Make sure 807 00:40:37,000 --> 00:40:41,040 that that person, if they're not an athlete themselves, is 808 00:40:41,400 --> 00:40:44,800 somewhat literate in working with endurance athletes or at 809 00:40:44,800 --> 00:40:49,640 least listens to you and really understands what normal is for 810 00:40:49,680 --> 00:40:52,320 you. Because if they don't and 811 00:40:52,320 --> 00:40:56,760 someday you have an issue where like energy levels are off or 812 00:40:57,120 --> 00:41:00,880 just some new symptom that is affecting the level of training 813 00:41:00,880 --> 00:41:04,760 that you're doing is off if they don't get what is normal for 814 00:41:04,760 --> 00:41:06,840 you. And because normal is so high 815 00:41:06,840 --> 00:41:11,240 level and so unusual, unfortunately for doctors who 816 00:41:11,240 --> 00:41:15,520 deal with, you know, the general population, you really need to 817 00:41:15,720 --> 00:41:19,160 almost advocate for yourself to make sure that that doctor 818 00:41:19,160 --> 00:41:22,720 understands what's normal for you and that your current 819 00:41:22,720 --> 00:41:26,040 symptom is not normal. And I will even say that for 820 00:41:26,040 --> 00:41:29,040 orthopedist, I mean, we're all PTS here. 821 00:41:29,440 --> 00:41:32,320 How many times do we get a referral from an orthopedist 822 00:41:32,320 --> 00:41:35,600 that is just completely wrong about a runner's pain? 823 00:41:36,440 --> 00:41:41,520 I recently had a runner who had groin pain with running. 824 00:41:41,960 --> 00:41:43,640 Sounded kind of suspicious to me. 825 00:41:43,640 --> 00:41:46,160 I told this person to go see an orthopedist. 826 00:41:46,560 --> 00:41:50,200 Orthopedist sent back a diagnosis that didn't make any 827 00:41:50,200 --> 00:41:54,440 sense and I had to push back and say, look, this really sounds 828 00:41:54,440 --> 00:41:57,000 like a stress fracture. You need to order an MRI. 829 00:41:57,520 --> 00:42:01,080 Unfortunately the doctor did and unfortunately the patient does 830 00:42:01,080 --> 00:42:06,200 have a stress fracture. So I think for newer P TS, it's 831 00:42:06,400 --> 00:42:12,200 hard to understand that oh, what the script says isn't like the 832 00:42:12,200 --> 00:42:15,560 be all and all, like the script can be wrong and it is actually 833 00:42:15,560 --> 00:42:19,880 your professional duty to reach out to that doctor and be like, 834 00:42:20,320 --> 00:42:22,400 look, these are my exam findings. 835 00:42:22,760 --> 00:42:25,800 They don't really agree with the diagnosis that you wrote down. 836 00:42:26,440 --> 00:42:29,320 I think that, you know, this person would benefit from an 837 00:42:29,320 --> 00:42:34,160 X-ray or an MRI or whatever test needs to be done to rule out the 838 00:42:34,160 --> 00:42:35,440 condition that you're worried about. 839 00:42:35,840 --> 00:42:41,920 So if you are just a runner, not a healthcare provider, don't be 840 00:42:41,920 --> 00:42:45,880 afraid to, one, get a second opinion if you don't feel like 841 00:42:45,880 --> 00:42:50,840 the doctor or even the PT that you saw really understands what 842 00:42:50,840 --> 00:42:54,720 you're doing, what your training is like, and what's wrong. 843 00:42:55,480 --> 00:43:00,480 And two, when possible, see people who say that they are 844 00:43:00,480 --> 00:43:04,760 well versed in treating runners because it is really important 845 00:43:04,880 --> 00:43:07,080 when it comes to getting the diagnosis right. 846 00:43:07,400 --> 00:43:11,360 Just like any other sport, if you're a soccer player, you need 847 00:43:11,360 --> 00:43:13,720 someone who understands the sport of soccer. 848 00:43:14,120 --> 00:43:16,480 Baseball player, swimmer, whatever. 849 00:43:17,440 --> 00:43:22,200 You know, as PTS, we're educated in the general information about 850 00:43:22,200 --> 00:43:25,360 most sports, but we are certainly not experts in every 851 00:43:25,360 --> 00:43:29,560 sport. So it is very helpful to see 852 00:43:29,560 --> 00:43:34,680 someone who actually is well educated and hopefully either is 853 00:43:34,680 --> 00:43:38,320 a current practitioner of that sport or used to do it when they 854 00:43:38,320 --> 00:43:40,920 were younger because that's where you're going to get the 855 00:43:40,920 --> 00:43:44,440 best diagnostic and treatment options. 856 00:43:44,440 --> 00:43:47,960 Totally agreed. Not sure I could have said that 857 00:43:47,960 --> 00:43:53,720 better myself. I was going back and forth on 858 00:43:53,720 --> 00:43:58,040 this one and I'm trying to figure out, I've got a little 859 00:43:58,040 --> 00:44:03,520 list written right here. So I think I'm going to switch. 860 00:44:03,520 --> 00:44:06,320 I was going to have this one out of my top three, but I think I'm 861 00:44:06,320 --> 00:44:11,440 going to move it in. And it's this idea of metal 862 00:44:11,440 --> 00:44:17,720 chasing and what I mean by that. And when I say metal, I know a 863 00:44:17,720 --> 00:44:20,880 lot of times you guys think top three at some given race. 864 00:44:21,640 --> 00:44:24,600 I'm talking about getting a finishing medal at some race 865 00:44:24,640 --> 00:44:28,200 that you wanted to do because you get a lot of people where 866 00:44:28,200 --> 00:44:30,920 they're like, Oh yeah, I'm going to go run 10 marathons. 867 00:44:31,040 --> 00:44:34,600 It's 10 half marathon or I don't know, seven half marathons and 868 00:44:34,600 --> 00:44:37,200 three marathons this year. And I want to go here here and 869 00:44:37,200 --> 00:44:39,040 here and here. And I think it's great for the 870 00:44:39,040 --> 00:44:44,600 sport to like to be able to link travel and to go see different 871 00:44:44,600 --> 00:44:46,840 places, highlight a city, have a race. 872 00:44:46,840 --> 00:44:50,080 I I think it's a beautiful thing, but I do think people can 873 00:44:50,080 --> 00:44:51,840 get a little wrapped up in it sometimes. 874 00:44:51,840 --> 00:44:56,800 And I can almost, it can be too much for a lot of people where 875 00:44:56,800 --> 00:44:59,640 they're just like, well, I want like, I just want the finishing 876 00:44:59,640 --> 00:45:01,240 metal. Like I don't care about like 877 00:45:01,240 --> 00:45:03,600 whatever. And so like they'll kind of 878 00:45:03,600 --> 00:45:06,600 force themselves into certain situations so that they can get 879 00:45:06,600 --> 00:45:09,520 it and then they'll do another one immediately after. 880 00:45:09,520 --> 00:45:13,400 And I think a lot of people aren't developing the foundation 881 00:45:13,400 --> 00:45:17,040 or the base to, to do that. You know, and if you are high 882 00:45:17,040 --> 00:45:20,560 mileage, like athlete and you're, you know, you're running 883 00:45:20,560 --> 00:45:24,840 8090 mile weeks and a marathon, like running an easy marathon 884 00:45:24,840 --> 00:45:27,280 isn't that hard for you, that's a little bit different. 885 00:45:27,280 --> 00:45:29,040 You know, you'll probably recover from that a little bit 886 00:45:29,040 --> 00:45:30,880 quicker if you're not racing it all out. 887 00:45:31,920 --> 00:45:35,240 But I think there's a lot of people that will go and they'll 888 00:45:35,240 --> 00:45:38,240 just line up a full onslaught of race for the entire year. 889 00:45:38,240 --> 00:45:44,160 And I'm like, wow, you did that much And what like good for you, 890 00:45:44,160 --> 00:45:46,160 I guess, but you're in my office. 891 00:45:46,160 --> 00:45:52,440 So I don't know what that means. No, But all jokes aside, I do 892 00:45:52,440 --> 00:45:55,480 think it's it kind of comes with like the ramping up too quickly 893 00:45:55,480 --> 00:45:56,720 that we were talking about earlier. 894 00:45:56,720 --> 00:45:59,720 But I think people kind of like like the idea of like, I'm going 895 00:45:59,720 --> 00:46:01,480 to do this and then I'm going to do this and then I'm going to do 896 00:46:01,480 --> 00:46:03,320 this and I'm going to do this. And then I'm in the lottery for 897 00:46:03,320 --> 00:46:05,760 these three or four other races. And if I get them, I'm going to 898 00:46:05,760 --> 00:46:07,440 run them because I don't know if I'm going to get in. 899 00:46:07,440 --> 00:46:10,400 So like before you know it, they've caught a bunch of 900 00:46:10,400 --> 00:46:12,560 different races on the schedule. They do all of them and then 901 00:46:12,560 --> 00:46:16,920 they almost always get hurt. So I think the chasing of the 902 00:46:16,920 --> 00:46:21,600 finishing medals, you know, or like, I'm not opposed to people 903 00:46:21,600 --> 00:46:24,600 doing more than 3 or 4 marathons a year if they're ready for it. 904 00:46:24,600 --> 00:46:26,600 And they probably, if they're doing that many a year, they're 905 00:46:26,600 --> 00:46:28,200 probably not running all of them all out. 906 00:46:28,320 --> 00:46:30,920 You know, like I, there is a difference between running a 907 00:46:30,920 --> 00:46:32,400 marathon and running a marathon hard. 908 00:46:32,520 --> 00:46:37,040 I, I do genuinely believe that. And like, I look at the people 909 00:46:37,040 --> 00:46:39,200 like, oh, I'm going to run all the majors in the same year, you 910 00:46:39,200 --> 00:46:40,320 know, like those types of things. 911 00:46:40,320 --> 00:46:43,240 And it's like, well, Shalane Flanagan is not a normal person. 912 00:46:44,080 --> 00:46:47,440 Like she was one of the top American athletes at that 913 00:46:47,440 --> 00:46:51,120 distance we've ever had. So like if she goes and runs a 914 00:46:51,120 --> 00:46:52,800 few two 40s, it's not the end of the world. 915 00:46:53,120 --> 00:46:55,400 She'll recover from it. She'll be able to turn it around 916 00:46:55,400 --> 00:46:56,880 the next week and do another one. 917 00:46:57,480 --> 00:47:02,920 I'm not Chelane Flanagan and I I think it just kind of I don't 918 00:47:02,920 --> 00:47:04,680 know. I think people like really tie 919 00:47:04,680 --> 00:47:08,440 up like the finishing metals with again, like, and this kind 920 00:47:08,440 --> 00:47:10,040 of comes back to the self worth thing too. 921 00:47:10,040 --> 00:47:13,520 Like if I don't do it, like, I don't know, they get there's a 922 00:47:13,520 --> 00:47:15,360 lot of pressure to do it for the finishing metals. 923 00:47:15,360 --> 00:47:18,600 So do it because you want to do it, but like, don't do it. 924 00:47:18,600 --> 00:47:21,760 Don't force yourself to do it because you're chasing X amount 925 00:47:21,760 --> 00:47:25,160 of medals in a certain year or you, I don't know, want to force 926 00:47:25,160 --> 00:47:29,080 too many things. That was kind of a roundabout 927 00:47:29,200 --> 00:47:32,280 one, but what do y'all think about that? 928 00:47:32,960 --> 00:47:35,760 I agree. I think it's again like, are you 929 00:47:35,760 --> 00:47:38,680 doing this because it's in your best interest? 930 00:47:38,680 --> 00:47:43,000 Are you doing it because like you want to be able to say like, 931 00:47:43,000 --> 00:47:46,520 oh, I did 8 half marathons this year, like, because you want 932 00:47:46,520 --> 00:47:49,840 that external validation of like, oh, I got these cool 933 00:47:49,840 --> 00:47:52,520 metals. Like it's fine to do that. 934 00:47:52,520 --> 00:47:55,600 But then where it becomes a problem is if somebody's 935 00:47:55,600 --> 00:47:58,960 constantly injured because they're chasing those external 936 00:47:58,960 --> 00:48:01,400 factors rather than listening to their body. 937 00:48:01,760 --> 00:48:07,960 So I think it's so normal for people to not be good at, you 938 00:48:07,960 --> 00:48:10,400 know, finding that line. Like it's good to have goals. 939 00:48:10,400 --> 00:48:14,080 Like I like to have a, you know, a race planned, even if it's a 940 00:48:14,080 --> 00:48:16,840 few months out, because it gives structure to my training. 941 00:48:17,320 --> 00:48:21,840 But if you have too many goals or too many events too close 942 00:48:21,840 --> 00:48:25,680 together, then it kind of creates this pressure situation 943 00:48:25,680 --> 00:48:29,760 where like, OK, I just finished a marathon and I know that I 944 00:48:29,760 --> 00:48:33,960 need to recover. But I got into Berlin, so I've 945 00:48:33,960 --> 00:48:37,800 got a, you know, not recover and get back into training. 946 00:48:37,800 --> 00:48:40,120 So I'm ready to do that in two weeks. 947 00:48:40,600 --> 00:48:43,360 And that's where it's like, OK, it's, you know, it's hard to get 948 00:48:43,360 --> 00:48:48,600 into these like big races, but you also have to do your best. 949 00:48:48,600 --> 00:48:51,480 And that's probably where like a coach or PT comes in. 950 00:48:52,080 --> 00:48:55,400 OK, you've got this plan. It's probably not the smartest 951 00:48:55,400 --> 00:49:02,680 plan, but how can we make it the least, the least negative for 952 00:49:02,680 --> 00:49:03,720 your body? Exactly. 953 00:49:03,720 --> 00:49:06,920 Yeah. Like when I, I think the first 954 00:49:06,920 --> 00:49:11,760 year that I was APT, one of my patients broke their collarbone 955 00:49:11,760 --> 00:49:15,480 like falling off a horse. And it was 2 weeks before the 956 00:49:15,480 --> 00:49:18,400 New York City Marathon, which they had been training for. 957 00:49:19,240 --> 00:49:22,520 This patient came in. He's like, look, I'm gonna run 958 00:49:22,520 --> 00:49:27,160 New York City no matter what, so your job is to help me, like, 959 00:49:27,160 --> 00:49:29,880 not get injured because of it. So. 960 00:49:30,080 --> 00:49:31,640 Yeah. And his doctor had told him it 961 00:49:31,640 --> 00:49:33,440 was fine. It wasn't like an unstable 962 00:49:33,440 --> 00:49:36,720 fracture. But they are injured. 963 00:49:37,840 --> 00:49:42,320 Right, More injured. More injured okay got yeah you 964 00:49:42,320 --> 00:49:45,520 know I don't need my brachial plexus if it collapses on there 965 00:49:45,520 --> 00:49:47,960 it's fine we'll. Be so that it's fine. 966 00:49:48,400 --> 00:49:52,560 So fortunately, and you know, this was a long time ago, I've 967 00:49:52,560 --> 00:49:57,280 been PT for a long time. I'm pretty sure that the doctor 968 00:49:57,280 --> 00:50:00,280 had told this person that they didn't have to be in a sling, 969 00:50:01,160 --> 00:50:03,160 which was good because that would have been worse. 970 00:50:03,160 --> 00:50:05,640 Like you run a marathon in a sling, you're going to mess up 971 00:50:05,640 --> 00:50:09,520 your back for sure. So I, I'm pretty sure I just 972 00:50:10,000 --> 00:50:13,760 like taped up the whole shoulder to provide some stability so 973 00:50:13,760 --> 00:50:16,040 they could still have a decent arm swing. 974 00:50:16,520 --> 00:50:19,040 This person went and did New York City and was fine. 975 00:50:19,440 --> 00:50:24,040 But runners are notorious for stuff like that, right? 976 00:50:24,040 --> 00:50:25,400 Like. And not stopping. 977 00:50:25,800 --> 00:50:27,160 Exactly. It doesn't stop. 978 00:50:27,320 --> 00:50:29,000 With one like it just kind of keeps. 979 00:50:29,000 --> 00:50:31,920 Yes. So as APT, you know, we have a 980 00:50:31,920 --> 00:50:36,280 duty to not harm our patients, but at the same time, if a 981 00:50:36,280 --> 00:50:39,600 patient is like, look, I'm going to do this. 982 00:50:39,800 --> 00:50:43,640 I know that you know, you don't think I should do this, but 983 00:50:43,640 --> 00:50:45,320 because I'm going to do it anyway. 984 00:50:45,800 --> 00:50:49,240 But often times, I'm sure you guys have had this experience 985 00:50:49,240 --> 00:50:52,040 many times, right? Like someone's like, look, I 986 00:50:52,040 --> 00:50:55,720 know I shouldn't do this race, but I'm going to so help me 987 00:50:56,040 --> 00:51:00,560 minimize the damage, right? And I think that the best thing 988 00:51:00,560 --> 00:51:06,760 we can do as PTS is to help them as long as them doing whatever 989 00:51:06,760 --> 00:51:11,520 they want to do isn't going to cause like severe injury or 990 00:51:11,520 --> 00:51:14,000 lasting injury. You know, if there's an 991 00:51:14,000 --> 00:51:17,280 orthopedist involved, communicate with that person. 992 00:51:18,640 --> 00:51:23,680 But runners, you know, endurance athletes do some really dumb 993 00:51:23,680 --> 00:51:27,040 things and I am in that group 100% right. 994 00:51:27,040 --> 00:51:27,840 Me too. So. 995 00:51:28,240 --> 00:51:31,720 We've been there. Yeah, so of course as PTS, 996 00:51:32,200 --> 00:51:37,120 sometimes we just have to help people make the least bad 997 00:51:37,120 --> 00:51:38,680 decision. Yeah. 998 00:51:38,960 --> 00:51:41,480 And I will say to to kind of clarify my point too. 999 00:51:41,480 --> 00:51:47,480 I don't, I must say, like I don't want to say I don't 1000 00:51:47,480 --> 00:51:51,360 support like metal chasing for like if a certain race means the 1001 00:51:51,360 --> 00:51:54,160 world to you and it's like 1 race, you know, like I've always 1002 00:51:54,160 --> 00:51:56,960 wanted to run the LA Marathon. I've always wanted to run New 1003 00:51:56,960 --> 00:52:00,160 York City or whatever it is and you're training for it and you 1004 00:52:00,160 --> 00:52:02,320 go and do it. I fully support that. 1005 00:52:02,760 --> 00:52:06,880 You know, like it's more the cascade that follows when people 1006 00:52:06,880 --> 00:52:10,680 like what Andrea was saying where it can become a little 1007 00:52:10,680 --> 00:52:13,880 problematic. That's more what I'm not 1008 00:52:13,880 --> 00:52:16,200 supporting. All right, so I'm going to pull 1009 00:52:16,200 --> 00:52:19,320 this back here and I'm a little disappointed that nobody said 1010 00:52:19,320 --> 00:52:21,760 any shoe stuff. I was saving my shoe stuff for 1011 00:52:21,760 --> 00:52:23,720 last. So here's what we're going to 1012 00:52:23,720 --> 00:52:25,560 do. And by the way, Andrea and David 1013 00:52:25,560 --> 00:52:28,720 had no, I have no idea that I'm about ready to do this, so I'm 1014 00:52:28,720 --> 00:52:32,800 going to do 1, but then I want all of us, so I'll do an 1015 00:52:32,800 --> 00:52:35,960 additional one as well. Do it like a shoe mistake. 1016 00:52:35,960 --> 00:52:39,720 Hot take just like off the top of your head, it could be 1017 00:52:39,720 --> 00:52:44,040 controversial but what is a mistake Easy OK all right well 1018 00:52:44,040 --> 00:52:45,560 then it should be easy then great. 1019 00:52:45,560 --> 00:52:49,560 This would be straightforward so I think my mistake that I think 1020 00:52:49,560 --> 00:52:52,680 people make is that they jump into racing shoes too soon 1021 00:52:53,000 --> 00:52:56,680 either post injury is 1. I think the other one is a lot 1022 00:52:56,680 --> 00:52:59,400 of people that are recreational athletes jump into racing shoes 1023 00:52:59,400 --> 00:53:01,080 too quickly. That when there's a lot, and I 1024 00:53:01,080 --> 00:53:03,080 know we talk about this and we're not trying to be what 1025 00:53:03,080 --> 00:53:06,160 shoeists and say or like gatekeepers say, don't do this. 1026 00:53:06,400 --> 00:53:08,720 But I think a lot of recreational athletes can do a 1027 00:53:08,720 --> 00:53:11,680 lot better in something like a super trainer or a lightweight 1028 00:53:11,680 --> 00:53:14,080 trainer and saving the racing stuff for when they've actually 1029 00:53:14,080 --> 00:53:17,080 gotten their legs on them and understand have a bit more 1030 00:53:17,080 --> 00:53:19,720 experience because those shoes are designed specific. 1031 00:53:19,720 --> 00:53:21,440 Are they comfortable? Absolutely. 1032 00:53:21,640 --> 00:53:23,040 Are they cushioned now? Yeah. 1033 00:53:23,040 --> 00:53:26,400 The ones of aid of of old where that the three of us started in. 1034 00:53:26,920 --> 00:53:30,320 You couldn't get away with stuff in those a Mizuna Wave universe, 1035 00:53:30,320 --> 00:53:32,640 like there was nothing there. So a lot of people didn't run in 1036 00:53:32,640 --> 00:53:34,640 those because there wasn't any cushioning. 1037 00:53:34,880 --> 00:53:38,760 The new ones are really aggressive, really unstable 1038 00:53:38,760 --> 00:53:41,000 frequently. We've got some some stable 1039 00:53:41,000 --> 00:53:43,640 options like stocking a door from Pro 4, which is I think a 1040 00:53:43,640 --> 00:53:46,520 great option for those just looking to get into something, 1041 00:53:46,520 --> 00:53:48,520 although Andrea may disagree with me on that one. 1042 00:53:49,080 --> 00:53:52,400 We'll see. But I think people jump into 1043 00:53:52,400 --> 00:53:55,120 racing shoes too quickly when they're coming back, and that's 1044 00:53:55,120 --> 00:53:58,960 just to be something that you not only work into slowly, but 1045 00:53:58,960 --> 00:54:01,880 also something you should go, hey, let me wait a little bit 1046 00:54:01,880 --> 00:54:04,200 and get my legs under me first before I jump in. 1047 00:54:04,680 --> 00:54:08,560 So Andrea, what's your shoe hot take mistake? 1048 00:54:08,920 --> 00:54:10,720 All right. I was actually talking to 1049 00:54:10,720 --> 00:54:12,200 somebody about this the other day. 1050 00:54:12,200 --> 00:54:17,240 So it's been really illuminating for me this year doing like 40 1051 00:54:17,240 --> 00:54:20,320 miles a week training for like mid distance stuff as compared 1052 00:54:20,320 --> 00:54:25,000 to like 55 to 70 miles a week that I was doing the years prior 1053 00:54:25,000 --> 00:54:29,440 training for marathon. So I've certainly found that I 1054 00:54:29,440 --> 00:54:33,360 am gravitating towards like lower stack, like boring, like 1055 00:54:33,360 --> 00:54:35,600 trainer type shoes. And like I'm not even really 1056 00:54:35,600 --> 00:54:37,640 that interested in running in super shoes. 1057 00:54:38,080 --> 00:54:41,520 Whereas when I was marathon training and doing higher 1058 00:54:41,520 --> 00:54:45,040 mileage, I almost needed to run in them because I was so 1059 00:54:45,040 --> 00:54:47,640 fatigued. And it got me thinking about 1060 00:54:47,640 --> 00:54:52,600 like, well, where's that line? And is that line a bad thing? 1061 00:54:52,600 --> 00:54:55,080 Right. So one, super shoes can help 1062 00:54:55,080 --> 00:54:58,800 people do more training, can help people train at faster 1063 00:54:58,800 --> 00:55:01,400 paces. They certainly helped me get 1064 00:55:01,400 --> 00:55:04,360 more miles in when fatigued, right? 1065 00:55:05,120 --> 00:55:09,760 But does that also potentially lead to a point where like 1066 00:55:09,760 --> 00:55:13,880 muscle strength changes, you see gait changes, and that has a 1067 00:55:14,240 --> 00:55:16,640 longer term effect on somebody's running? 1068 00:55:17,520 --> 00:55:23,600 So I think my hot take is if you find yourself increasingly 1069 00:55:23,600 --> 00:55:29,360 reaching for super shoes for like weekly workouts or even 1070 00:55:29,360 --> 00:55:33,560 more than once a week workouts, ask yourself why that is. 1071 00:55:33,720 --> 00:55:38,120 And like, is it because Oh well, I'm so tired or my legs are 1072 00:55:38,120 --> 00:55:40,120 sore, I need these to help me get through it? 1073 00:55:40,600 --> 00:55:43,800 Well, if that's the case, then what you probably actually need 1074 00:55:43,800 --> 00:55:47,240 is to run in, you know, a more normal pair of shoes. 1075 00:55:47,600 --> 00:55:51,920 Run slower or back off the mileage so that your body 1076 00:55:51,920 --> 00:55:55,920 doesn't so you don't start seeing those changes associated 1077 00:55:55,920 --> 00:55:58,720 with only running in super shoes because we know how they shift 1078 00:55:59,080 --> 00:56:01,880 loads off the calf and foot and on to the hip. 1079 00:56:02,640 --> 00:56:07,680 So I think it's important to expose the body to varying 1080 00:56:07,680 --> 00:56:12,120 stressors and when we it gets so fatigued with our training that 1081 00:56:12,120 --> 00:56:15,160 we come to rely more and more on super shoes, I think that's 1082 00:56:15,160 --> 00:56:17,840 where we're going to start seeing more and more injuries. 1083 00:56:18,040 --> 00:56:21,880 So if you as an individual runner find yourself like going 1084 00:56:21,880 --> 00:56:26,440 down that path of, oh, I need to run in, you know, my vapor flies 1085 00:56:26,440 --> 00:56:31,600 for my long run and my threshold day and you know, my speed day, 1086 00:56:32,080 --> 00:56:35,680 well, ask yourself why that is and see if you can kind of 1087 00:56:35,680 --> 00:56:40,000 reverse that trend and do more of your workouts in non super 1088 00:56:40,000 --> 00:56:41,800 shoes and see if that helps your running. 1089 00:56:43,360 --> 00:56:46,480 I also have it David. I've got the most boring of the 1090 00:56:46,480 --> 00:56:48,760 three of us now. I think it's a little less 1091 00:56:48,760 --> 00:56:53,000 common now, I think with media and people talking about things. 1092 00:56:53,000 --> 00:56:57,120 But my hot take was like, there's too many people buying 1093 00:56:57,120 --> 00:57:00,440 brand new shoes at these major marathon Expos the day before 1094 00:57:00,720 --> 00:57:03,080 and then just running in them and they've never run any issues 1095 00:57:03,080 --> 00:57:06,520 in their life. They're at the event, they're 1096 00:57:06,520 --> 00:57:08,720 riding a high. They're like, Oh yeah, this is 1097 00:57:08,720 --> 00:57:10,600 cool. Like they're like, I don't know, 1098 00:57:10,600 --> 00:57:12,600 let's just say Nike, ASICS, Adidas, I don't know, like 1099 00:57:12,600 --> 00:57:14,760 Sockney, someone's hosting the race, right? 1100 00:57:14,760 --> 00:57:18,040 So they're going to they're going to showcase what they got 1101 00:57:18,040 --> 00:57:20,800 some of the new offerings. They might even have a special 1102 00:57:20,800 --> 00:57:24,840 edition version for that race if it's a major, if you're a 1103 00:57:24,840 --> 00:57:28,600 consumer, like if you're riding that high, it's like you're in 1104 00:57:28,600 --> 00:57:30,320 Hawaii or something, right? Like, yeah, I'll take that. 1105 00:57:30,320 --> 00:57:32,040 I'll take that. Like you're in there. 1106 00:57:32,040 --> 00:57:35,480 You're like, yeah, I would love a New York City special edition 1107 00:57:35,480 --> 00:57:38,360 version of whatever that is. And I'll run the race in it and 1108 00:57:38,360 --> 00:57:41,600 it's going to be double, like double special and cool. 1109 00:57:41,600 --> 00:57:43,400 And then a lot of people get hurt. 1110 00:57:44,040 --> 00:57:47,720 So I think there's, I, I do think there's less people doing 1111 00:57:47,720 --> 00:57:50,000 that now. I feel like it was a very normal 1112 00:57:50,000 --> 00:57:52,120 thing. You go to this major race, you 1113 00:57:52,120 --> 00:57:57,360 buy the shoe, you run the race. Like now, I think with the, with 1114 00:57:57,360 --> 00:58:00,560 podcasts like this or different YouTube videos, like people talk 1115 00:58:00,560 --> 00:58:02,960 about this stuff enough now. And I think people are like, Oh 1116 00:58:02,960 --> 00:58:06,480 no, we're what's tried and true. Or at least like if you're 1117 00:58:06,480 --> 00:58:08,520 getting a new pair, it's something you've run in before 1118 00:58:08,520 --> 00:58:11,040 and you're familiar with it. I think that conversation's been 1119 00:58:11,040 --> 00:58:15,640 had more than it ever has been. So I hear these stories less and 1120 00:58:15,640 --> 00:58:19,520 less, but they still happen, and I think there's still a pretty 1121 00:58:19,520 --> 00:58:21,840 healthy amount of people doing it because they still have those 1122 00:58:21,840 --> 00:58:23,320 shots at those races for a reason. 1123 00:58:24,160 --> 00:58:27,800 Didn't Nike do that at the 2020 Olympic Marital? 1124 00:58:27,880 --> 00:58:31,440 Trail, yeah, do that. Yeah, like we'll give you these 1125 00:58:31,440 --> 00:58:33,760 if you race in them and they run brand new to. 1126 00:58:33,840 --> 00:58:35,120 Everyone, they just came. Oh, they did. 1127 00:58:35,560 --> 00:58:38,400 Yeah, so I had to talk in it. I had to talk Regina out of this 1128 00:58:38,400 --> 00:58:41,440 because I was there with her and Curley was also there as well. 1129 00:58:41,440 --> 00:58:43,720 Yeah, yeah. So Regina was like, OK, I've 1130 00:58:43,720 --> 00:58:46,360 been running and and vapor flies this. 1131 00:58:46,360 --> 00:58:48,760 I have a pair that I've broken and I'm ready to run in. 1132 00:58:49,040 --> 00:58:52,680 But then I have these alpha flies like I've never run in 1133 00:58:52,680 --> 00:58:55,840 this before and I'm like don't. It's the latest and greatest. 1134 00:58:55,840 --> 00:58:59,960 Don't do that and actually a study as in my PHDI was 1135 00:58:59,960 --> 00:59:01,520 originally thinking about doing running shoes. 1136 00:59:01,520 --> 00:59:04,440 So one of my classes and I'm kicking for myself for never 1137 00:59:04,440 --> 00:59:07,240 publishing this. I wrote this up as a part of a 1138 00:59:07,240 --> 00:59:10,720 stats class to go, hey, what percent of people like shifted 1139 00:59:10,880 --> 00:59:13,360 during the trials and like what were they wearing beforehand in 1140 00:59:13,360 --> 00:59:15,840 the previous PR marathon? I forgot what the results were, 1141 00:59:16,120 --> 00:59:20,480 but I was like a good like 40 to 50% of people switched, 1142 00:59:20,480 --> 00:59:23,560 including those that were sponsored by other companies to 1143 00:59:23,760 --> 00:59:28,200 the E alpha flies and their performance did not do well. 1144 00:59:28,200 --> 00:59:30,480 Now that course was also insanely hard, and there was no. 1145 00:59:30,480 --> 00:59:32,600 Variables that last for that Atlanta. 1146 00:59:32,600 --> 00:59:33,800 And I was like, I don't know if I could. 1147 00:59:33,920 --> 00:59:35,520 I was before I was getting better at publishing. 1148 00:59:35,520 --> 00:59:38,000 I'm like, I can't publish this. Like there's too many variables, 1149 00:59:38,000 --> 00:59:39,600 like they can't control. Of course it's going to be 1150 00:59:39,600 --> 00:59:42,120 different. But they had notable performance 1151 00:59:42,120 --> 00:59:44,920 decrements and it was more frequent than the ones that wore 1152 00:59:44,920 --> 00:59:48,040 the the new shoe compared to the ones that stuck with their 1153 00:59:48,040 --> 00:59:49,640 traditional ones. That wasn't across the board. 1154 00:59:49,640 --> 00:59:51,760 There obviously some variation. And that's something kind of, 1155 00:59:52,200 --> 00:59:55,760 yeah, some people did beer for well in the Alpha Flies and had 1156 00:59:55,760 --> 00:59:59,200 these massive performance, yes, massive performance increases, 1157 00:59:59,600 --> 01:00:03,920 but the majority did worse. Although they, I remember when I 1158 01:00:03,920 --> 01:00:05,840 was looking at the split, so I was doing some more advanced 1159 01:00:05,840 --> 01:00:07,840 stats analysis, like everybody went out really hard. 1160 01:00:08,040 --> 01:00:10,520 But then it was that last part where like, oh, I don't, I'm not 1161 01:00:10,520 --> 01:00:13,080 used to this. Then people started to fall off. 1162 01:00:13,360 --> 01:00:16,320 All right, I'm going to do my last shoe hot take. 1163 01:00:16,720 --> 01:00:20,280 And I, I think, and maybe this is a little bias, but as, and 1164 01:00:20,280 --> 01:00:22,240 I'm going to shoot, shoot us in the foot a little bit. 1165 01:00:22,520 --> 01:00:25,880 I think a lot of people tend to focus a lot more on their shoes 1166 01:00:26,160 --> 01:00:28,720 than on the like really important aspects of their 1167 01:00:28,720 --> 01:00:30,000 training. And I think there's some bias 1168 01:00:30,000 --> 01:00:32,120 here is that I think footwear is important. 1169 01:00:32,320 --> 01:00:34,920 It's important to find something that really works well for you. 1170 01:00:35,280 --> 01:00:38,280 And then once you find that, if it could be around for a while, 1171 01:00:38,320 --> 01:00:41,360 if you have the basic things you need, you know, something as 1172 01:00:41,360 --> 01:00:43,440 simple as your daily trainer, right? 1173 01:00:43,480 --> 01:00:47,360 And then maybe a faster shoe for workout days or if you really 1174 01:00:47,360 --> 01:00:50,760 need to diversify out this enough, a daily training shoe, 1175 01:00:50,760 --> 01:00:52,680 an up tempo shoe and a racing shoe. 1176 01:00:52,720 --> 01:00:58,120 You know, that's find what works for you and then focus on, if 1177 01:00:58,120 --> 01:01:01,240 you're really focused on training, focus on the training, 1178 01:01:01,240 --> 01:01:04,320 get your tools in order and then get the training stuff. 1179 01:01:04,320 --> 01:01:06,760 And I will tell you this from personal experience that 1180 01:01:06,760 --> 01:01:10,120 switching shoes all the time isn't necessarily the greatest 1181 01:01:10,120 --> 01:01:12,480 thing because you're always trying to get used to something 1182 01:01:12,480 --> 01:01:13,960 new. And that is one of the 1183 01:01:13,960 --> 01:01:16,440 challenges of reviewing shoes. It's one of the reasons why. 1184 01:01:16,440 --> 01:01:18,640 And if somebody was like making fun of me their day for this, 1185 01:01:18,640 --> 01:01:21,680 but like the reason I try to post 100 mile reviews is I want 1186 01:01:21,680 --> 01:01:23,920 to know what happens as I get more miles on the shoe, what 1187 01:01:23,920 --> 01:01:26,720 happens to my body. But switching things up all the 1188 01:01:26,720 --> 01:01:29,600 time isn't the most comfortable thing. 1189 01:01:29,600 --> 01:01:32,400 Sometimes I just want to go, I just want the whatever shoe I'm 1190 01:01:32,400 --> 01:01:34,040 running in right now. I just want to stick with that 1191 01:01:34,040 --> 01:01:36,200 for a couple runs. We don't always get that 1192 01:01:36,200 --> 01:01:38,040 opportunity. And we know from a stimulus and 1193 01:01:38,040 --> 01:01:40,800 an adaptation standpoint, some variation is good. 1194 01:01:41,040 --> 01:01:44,000 But what wasn't talked about is sometimes having something, a 1195 01:01:44,000 --> 01:01:48,440 consistent team of shoes is just what you need and then move 1196 01:01:48,440 --> 01:01:50,240 forwards, right? You don't have to keep buying 1197 01:01:50,240 --> 01:01:52,200 the newest and all the shoe companies are going to hate me 1198 01:01:52,200 --> 01:01:53,760 for this. You don't always need the 1199 01:01:53,760 --> 01:01:56,800 newest, newest, newest thing. Figure out what's working for 1200 01:01:56,800 --> 01:02:00,240 you and focus on your training. The training is what's going to 1201 01:02:00,240 --> 01:02:02,800 make you better. The shoes, they may have some 1202 01:02:02,800 --> 01:02:05,440 economy improvements, but there is a limit to what they can do 1203 01:02:05,440 --> 01:02:08,680 to compare to smart training, good recovery, which includes 1204 01:02:08,680 --> 01:02:11,240 good sleep and good nutrition and not all the other garbage 1205 01:02:11,240 --> 01:02:14,600 and other people overly focus on and just get out the door and 1206 01:02:14,600 --> 01:02:17,920 get what you need to do. So that's my last hot take. 1207 01:02:18,120 --> 01:02:21,040 We are going to end this now. We always appreciate you really 1208 01:02:21,040 --> 01:02:22,840 listening and we hope this stuff helps. 1209 01:02:22,960 --> 01:02:25,120 We also want you to comment below. 1210 01:02:25,120 --> 01:02:27,720 If you're listening to this on a YouTube, for example, or if 1211 01:02:27,720 --> 01:02:29,800 you're listening on Spotify, please send us a message. 1212 01:02:29,800 --> 01:02:33,120 We really want to know what do you think is the biggest mistake 1213 01:02:33,120 --> 01:02:34,720 that runners make? We'll look forward to hearing 1214 01:02:34,720 --> 01:02:36,880 from you below. And as always, you can find us 1215 01:02:36,880 --> 01:02:39,680 on a lot of different channels. This will come out on both all 1216 01:02:39,680 --> 01:02:43,120 the places you can listen to podcasts, iTunes, Spotify, where 1217 01:02:43,120 --> 01:02:44,240 have you. And then of course, we're going 1218 01:02:44,240 --> 01:02:46,360 to put this up. You'll see the video on YouTube, 1219 01:02:46,520 --> 01:02:49,000 but you can also find our other reviews on our main website, 1220 01:02:49,000 --> 01:02:51,160 which is the OG place that you'll find this stuff and all 1221 01:02:51,160 --> 01:02:53,200 of our content. You can, of course, find some 1222 01:02:53,200 --> 01:02:56,040 other reviews that come out on YouTube and you'll always find 1223 01:02:56,040 --> 01:02:59,120 amazing Bach, who's always considered the Wizard of social 1224 01:02:59,120 --> 01:03:01,040 media. Can we'll have this stuff out on 1225 01:03:01,040 --> 01:03:03,800 a variety of social channels, including Instagram X and 1226 01:03:03,920 --> 01:03:06,880 Facebook and wherever you tend to go for information. 1227 01:03:07,080 --> 01:03:09,600 We really hope this is helpful. We're always opening feedback, 1228 01:03:09,600 --> 01:03:12,120 so let us know what you think of this episode and we'll catch you 1229 01:03:12,120 --> 01:03:13,120 on a run soon.