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Hey there everyone and welcome 

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00:00:46,440 --> 00:00:49,200
to the Doctors Running Podcast 
where we, a group of doctors, 

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00:00:49,200 --> 00:00:51,640
physical therapy, discuss the 
art and science of running and 

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the stuff that we put on our 
feet. 

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We have a great episode lined up
for today. 

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We have Doctor David Salas, 
Doctor Matthew Klein, and 

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myself. 
I'm Nathan Brown. 

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I'll be hosting today, but it's 
our monthly mailbag which should

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be a lot of fun. 
At the same time I cannot make 

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any promises about what's going 
to happen tonight because we we 

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have Matt who is just struggle 
busing with a pretty severe 

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virus of some kind just been 
hacking up the lung. 

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We also have David who had a 
gnarly workout today and kind of

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seems like he's in another world
and I'm just trying to keep the 

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ship afloat, you know, So we'll 
just we'll see what happens. 

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But we're going to get there and
it should be fun because we got 

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our mailbag and we we always 
love when we get to do. 

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These episodes, Yeah, this will 
probably be a wild episode for 

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sure. 
And for those on watching, I'm 

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really sorry, it is a running 
podcast but my nose is running. 

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And apologies for those on 
YouTube. 

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We just like a droplet would 
come out. 

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So I'm sorry. 
Terrible sorry. 

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Terrible joke. 
Although the only thing that is 

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going to, the only thing that is
going to get me through tonight 

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is my Capri Sun that I've got 
here, which is just delicious by

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the way. 
I'd really like a like an warm 

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apple cider Now this is. 
So good it's delicious. 

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This one's a Pacific cooler. 
Like a classic. 

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That's a classic. 
That's like pure high fructose 

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cord syrup. 
Oh, it's delicious. 

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It goes down. 
Well, all right. 

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That's racing fuel right there. 
Just put that in a little soft 

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flask and pull that. 
That's perfect, dude. 

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Heck yeah. 
Yeah, yeah. 

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What was your workout today, 
David, again, What did? 

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You do No man, Carnage. 
That's what it was. 

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It was 20. 
Well, supposed to be 21 miles. 

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The math was kind of wrong. 
It ended up being 23. 

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It was like 90 minutes at 5 
something pace and then another 

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like like high fives and then 
like a 10 minute break and then 

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another 20 minutes at like 520 
something pace. 

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And that was after two hours at 
that point for that 20 minute 

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portion there because it was 
like 20 minute warm up, 90 

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minute workout or tempo 10:20 
and then was far enough away 

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from the car where I had to add 
on to get back to the car, so. 

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I don't know. 
I got got today. 

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That's that was a rough one. 
I mean, like, it got done, but 

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I'm just like I was on my floor 
for the next couple hours. 

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You know, if you haven't done it
already after that, I feel like 

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you should make a special dish 
and you should call it a carnage

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ASADA. 
And either it's just a really 

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wait, like, so hear me out, OK? 
Because David loves tacos, 

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right? 
He's the Taco connoisseur. 

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So either you make, like, just 
one really big, which I guess is

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just a burrito. 
Like if you just get, oh, that's

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that's like sacrilegious. 
I'm sorry, but like, what a 

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really big Taco or a huge, like,
plate of carne asada tacos. 

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And then this is your special 
recipe called a Carnage asada. 

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Is that dumb Matt? 
No. 

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Is that going to get cut out? 
No, I don't think it'll get cut.

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Out slow, cook it while you're 
out on the carnage, long run and

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then it comes out and it's like.
All perfect. 

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And you just chose it up and 
then throw it in and make some 

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tortillas real quick and then 
slide it on. 

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I mean, it could work. 
It could work. 

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I'm not going to lie. 
The problem is I have to be 

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functioning in order to do that.
And I was not functioning for 

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about two hours after post. 
That's why you get it slow 

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cooking before so that it's 
ready later. 

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I think that's it. 
All right. 

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We've solved everything. 
Should we be done with the 

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podcast for the night? 
Yeah, it is. 

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We figured it out. 
Gave up the. 

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Greatest time, we just saw it. 
As as always, our subjective of 

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the day when we do our mailbag 
is to get your questions. 

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So again, our subjective for the
day is if you have a question 

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for us, put it down below or 
send us an e-mail at 

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docs.running@gmail.com. 
We'd love to hear your 

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questions. 
We do get a lot of them and so 

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we're sorry if we don't get to 
all your questions. 

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But we do try to pull ones 
together that kind of make a 

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cohesive conversation within 
these SO or within these 

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episodes. 
So let's just jump in here. 

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Our first one is from Bernard 
and he emailed us and he just 

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wanted to ask a question and he 
said, I would like to know how 

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the midsole hardness changes 
after 300 to 500 or 750 

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kilometers or 180 to 300 miles. 
He wants to know this for his 

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own shoes of course, but also 
for his patients. 

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He must be some kind of 
provider. 

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Is there a list where you can 
find the beginning hardness 

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values of shoes, midsoles and 
how much they may change? 

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That's that's his question. 
So Matt you clearly have 

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thoughts the the Matt thought 
finger is up. 

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So let's hear what you got to 
say. 

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I'm trying. 
I try to be nice, try to raise 

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my hand, even though it's not 
necessary. 

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You guys make fun of me for it. 
So there is not an exclusive 

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list of each choose midsole 
material. 

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That stuff is going to be 
proprietary to a lot of 

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companies, and it is going to 
vary quite a bit depending on 

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manufacturing. 
There's even been some kind of 

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initial testing done to find 
that even between different 

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color ways and different runs of
shoes, the midsole hardness can 

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be different. 
So just for example, just 'cause

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you get, I'm going to pick on 
Nike here, 'cause it's not 

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offense to them, but let's say 
you get a Nike Pegasus 1:00. 

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Every single shoe isn't going to
have the same midsole hardness. 

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They will do their best to get 
that, but there's going to be 

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small variations against this. 
Is he just based on factory 

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things, based on the chemical 
properties at the moment? 

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So there that's my way of saying
there is some variety in that 

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some companies do try to list 
some averages. 

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So please correct me wrong. 
I think HOKA typically lists 

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their missile hardness or 
gerometer on correct on the 

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side. 
I can't remember those numbers. 

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But most they did, David, They 
did, yeah. 

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There's three that they usually 
post. 

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Yeah, so there isn't a set list 
because a lot of companies don't

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measure that. 
And to be honest with you, based

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on the fact that a lot of souls 
now have multiple midsoles in 

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them, that's not a very 
effective way of looking at 

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overall midsole hardness. 
Like for example, having three 

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layers of like of foam in 
something like the Primex isn't 

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going to give you accurate 
description because there's two 

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different foams and that third 
middle one in the forefoot is 

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clearly different. 
So that's my way of saying I 

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don't think midsole hardness is 
the best measurement of this. 

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Instead, what might be a better 
way to think about this is the 

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overall foam type. 
And even there is going to be 

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some variety. 
We know, at least for some 

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research I did in my undergrad, 
that a lot of midsole foams, we 

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don't know this with P backs, a 
lot of Eva and TPU, midsole 

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foams tend to firm up after 
about 100 miles. 

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And then after that it's how 
well you can compensate and 

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learn shock, absorb the P backs 
films and some of the mixes, we 

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don't really know. 
They're probably going to last 

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longer, but all of them are 
going to start to harden up and 

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lose some whatever their 
resiliency is or or their their 

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the compliance, right. 
So resiliency is how much the 

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foam compresses and bounces 
back. 

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Compliance is how much the phone
compresses, which with each 

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footfall as you continue to 
pound through that, those foams 

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bounce back less and less and 
less and less each time. 

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So they tend to firm up. 
So yeah, depending on the shoe, 

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depending on the phone, that 
stuff is going to firm up by 

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three, 500, you know 750 
kilometers. 

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How much it's going to do that 
is going to be a little 

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dependent on you, how hard you 
land. 

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So there is, that's, that's what
we're saying. 

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To answer your question, yes, 
it's certainly it's all bits of 

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foams are going to change after 
those many kilometers. 

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There's no foam that we know of 
that will maintain it for that 

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long. 
It's everything is going to 

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compress and lose its 
resiliency. 

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How much is going to do that for
each person? 

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Going to vary totally. 
Is there a list where everybody 

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has the mid beginning, midsole 
harness values? 

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No. 
And that's not going to be 

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accurate because we have so many
dual density fault like missile 

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missiles right now that you'd 
have to measure two different 

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things. 
And I don't know if you'd 

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average that or what, but what I
would look at is hey, the 

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midsole foam type and see if you
can create some generalizations.

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But trying to create this giant 
list, I don't think that's the 

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most accurate way of doing this.
It would be nice if it was that 

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simple, but I don't think. 
I think I think something 

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interesting too is to create a 
list. 

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00:09:02,080 --> 00:09:05,320
You would probably want the 
correct metrics so anyone could 

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get could measure durometer. 
You can buy like a little tool 

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to do that, but in talking to 
the cheap on Amazon. 

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Yeah. 
And in talking to the material 

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science directors at different 
companies. 

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It's it's honestly a useless 
measure. 

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So if there is a website that 
happens to give you that data, 

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it's not useful. 
It's not helpful. 

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What you would need is somebody 
who's able to use an impactor 

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like an impact testing machine 
that can look at full compliance

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and resilience to get the 
hysteresis curve of the entire 

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midsole and and then be able to 
test that early and later and 

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put all that data out. 
I know there are some companies 

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that do that testing. 
I know we know a researcher who 

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wants to do that but it's not 
something that exists at this 

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moment. 
And the the very what we talked 

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about with the conversation with
Saucony, I can't remember how 

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00:09:52,720 --> 00:09:56,080
long ago was it now maybe two 
months ago but it was it was 

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00:09:56,080 --> 00:09:58,480
this year. 
It's pretty recent, but Andrea 

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Paulson did a good job 
explaining kind of the. 

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Difference in people's 
perceptions of softness because 

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of how they're how you strike 
the ground in the the mechanics 

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00:10:09,640 --> 00:10:12,760
in which you do so the velocity 
in which you're hitting the 

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ground that changes how much 
deformation of the foam and how 

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much rebound of the foam 
happens. 

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So that's why David and I think 
that the Bondi XI think it's 

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super soft. 
He thinks it's super firm. 

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It's because of how we interact 
with that foam, and so specific 

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measurements through an impactor
machine also have. 

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Limited utility because it 
doesn't tell you that much about

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the firmness of softness. 
There is something to say about 

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you know how soft or how much 
stack there is on a on a shoe 

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and the impact on the body. 
We actually have a question 

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about that later. 
But for the for your question, I

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think it's I I agree with Matt 
and just wanted to add that 

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little tidbit about the what's 
the value of knowing durometer 

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in particular but getting 
measurements of compliance 

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00:10:57,120 --> 00:10:59,560
resilience still may also have 
limited utility. 

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00:11:00,560 --> 00:11:04,640
Yeah, I will say to hardness 
from a material science 

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standpoint does have definition.
And so there is something called

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a shore scale where they take a 
numeric value and give something

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a quote UN quote value of 
hardness. 

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And that does apply to foams as 
well. 

226
00:11:17,840 --> 00:11:20,640
And so when you look at some of 
the footwear science research 

227
00:11:20,680 --> 00:11:23,560
out there, looking at walking or
running shoes, there are some 

228
00:11:23,560 --> 00:11:28,800
values out there, however, 
looking at it quantitatively. 

229
00:11:29,680 --> 00:11:32,920
Does the actual hardness of the 
material now that's different 

230
00:11:32,920 --> 00:11:34,640
than like let's just say the 
density of something like is it 

231
00:11:34,640 --> 00:11:36,320
heavy, is it light, is it P 
backs? 

232
00:11:36,320 --> 00:11:39,240
Is it compliant, is it not 
compliant like the literal 

233
00:11:39,240 --> 00:11:41,760
material property of how hard 
this thing is? 

234
00:11:42,160 --> 00:11:45,400
I don't know if that data is out
there and to be honest, there's 

235
00:11:45,400 --> 00:11:47,680
not that many studies that even 
look at that in the 1st place. 

236
00:11:47,680 --> 00:11:51,360
And like I said with you guys, 
like, I don't know, I agree with

237
00:11:51,360 --> 00:11:52,360
you guys. 
Like, I don't know if it's 

238
00:11:52,360 --> 00:11:56,360
really worth even looking at 
from a changing standpoint long 

239
00:11:56,360 --> 00:12:00,840
term. 
But there's nothing that I have 

240
00:12:00,840 --> 00:12:03,880
ever seen that I know of from a 
material science hardness 

241
00:12:03,880 --> 00:12:08,280
standpoint, a change in foam 
over that long period of time. 

242
00:12:08,280 --> 00:12:11,760
I imagine it probably happens, 
but it's hard to say because 

243
00:12:11,760 --> 00:12:13,800
that's different than the 
compliancy, that's different 

244
00:12:13,800 --> 00:12:16,280
than the resilience. 
Like, that's like the literal 

245
00:12:16,280 --> 00:12:18,160
nuts and bolts of like the 
chemical structure on the 

246
00:12:18,160 --> 00:12:21,120
inside, like how hard is this 
thing on how they measure it. 

247
00:12:21,120 --> 00:12:23,360
And there's different categories
for that as well, like they have

248
00:12:23,360 --> 00:12:29,000
like ABCD. 00 ranging up to 
these large numbers. 

249
00:12:29,000 --> 00:12:34,040
So there is a material science 
fields for hardness quote UN 

250
00:12:34,040 --> 00:12:37,360
quote. 
I just don't know if it applies 

251
00:12:37,400 --> 00:12:40,360
in that manner or if that 
information. 

252
00:12:41,000 --> 00:12:44,080
Is as relevant. 
I think one of the one of the 

253
00:12:44,080 --> 00:12:47,840
things he's getting at with his,
with his question as well as he 

254
00:12:47,840 --> 00:12:50,200
wants to know for his own shoes,
what's the change here, maybe 

255
00:12:50,200 --> 00:12:53,120
when do I need to change my 
shoes out and also for his 

256
00:12:53,120 --> 00:12:54,440
patience. 
And I think that's kind of the 

257
00:12:54,440 --> 00:12:56,120
question is how do we know to 
change our shoes out. 

258
00:12:56,120 --> 00:12:59,800
So we have two questions from 
people that relate to this. 

259
00:12:59,800 --> 00:13:02,200
So Kim Yash. 
Shout out to Kim Yesh. 

260
00:13:02,200 --> 00:13:05,160
I have the privilege of working 
with her through coaching. 

261
00:13:05,840 --> 00:13:07,680
She's awesome. 
This one. 

262
00:13:07,920 --> 00:13:10,680
She was asking how long is too 
long to keep running in your 

263
00:13:10,680 --> 00:13:12,960
running shoes? 
And then tangentially related to

264
00:13:12,960 --> 00:13:17,920
that, Bob Mackless asked When I 
buy an older shoe model from 

265
00:13:17,920 --> 00:13:21,840
eBay. 
Is the midsole foam still fresh?

266
00:13:21,840 --> 00:13:24,640
So what sort of guidelines can 
we give people on this? 

267
00:13:24,680 --> 00:13:26,280
I don't think Matt has anything 
to say. 

268
00:13:26,280 --> 00:13:29,360
He's not waving his hand or 
anything, so it's not like I the

269
00:13:29,400 --> 00:13:32,440
second question is not like I've
messed with that for years and 

270
00:13:32,440 --> 00:13:34,360
had severe consequences or 
anything. 

271
00:13:34,600 --> 00:13:36,440
With the eBay, with the eBay 
question. 

272
00:13:36,440 --> 00:13:37,840
So eBay. 
Problem. 

273
00:13:37,840 --> 00:13:40,520
No, I'd never put any of the. 
Same sentence. 

274
00:13:41,640 --> 00:13:44,480
Matt $400.00 eBay Shoe. 
That was stock. 

275
00:13:44,520 --> 00:13:47,120
Come on. 
That was stock X, to be fair. 

276
00:13:47,160 --> 00:13:48,240
That was stock X. 
It wasn't eBay. 

277
00:13:48,240 --> 00:13:51,400
To be fair, I remember this. 
That is my only only stock X 

278
00:13:51,400 --> 00:13:55,160
person purchase. 
OK, anyway Matt, actually to be 

279
00:13:55,200 --> 00:13:59,480
fair, actually the Vaporfly. 
The original Vaporfly? 

280
00:13:59,480 --> 00:14:05,840
No, the Vaporfly 2 was it. 
I don't remember the real 

281
00:14:05,840 --> 00:14:06,440
question. 
I think it. 

282
00:14:06,440 --> 00:14:09,320
Was one of us going to drop 5 
hundo on the EVO Ones on that 

283
00:14:09,320 --> 00:14:10,800
second release? 
The answer is no. 

284
00:14:10,800 --> 00:14:12,880
I've made this mistake twice, 
then I'm not doing that again. 

285
00:14:13,920 --> 00:14:16,880
That said, we got a ton of views
on the website from those those.

286
00:14:17,320 --> 00:14:19,120
Well, not from the Adios Pro, 
but the the. 

287
00:14:19,200 --> 00:14:20,880
Dang, I'd love to try that, shoe
man. 

288
00:14:22,360 --> 00:14:23,840
The Evo Pro. 
Come on, Adidas. 

289
00:14:23,840 --> 00:14:25,560
Like you said, everybody else 
won. 

290
00:14:25,960 --> 00:14:27,000
I'm just kidding. 
I'm being. 

291
00:14:27,760 --> 00:14:32,760
All right, so let me answer. 
OK, so the answer to this is 

292
00:14:32,760 --> 00:14:37,440
yes, if you if the shoe has not 
been run in, the phones are 

293
00:14:37,440 --> 00:14:40,120
still going to degrade. 
My story for this, and I think 

294
00:14:40,120 --> 00:14:44,680
I've told this on this podcast 
before, is I remember in when I 

295
00:14:44,680 --> 00:14:48,760
was working in running stores 
that I was looking at one of the

296
00:14:48,760 --> 00:14:51,600
old streak flies and it was on 
the wall. 

297
00:14:51,600 --> 00:14:53,320
It was like 15 years old at this
point. 

298
00:14:53,320 --> 00:14:54,680
This is long after those have 
been out. 

299
00:14:54,680 --> 00:14:57,360
When I was working in running 
stores and it was one of like 

300
00:14:57,360 --> 00:14:59,840
really cool colour ways and I 
was like can I go run in that? 

301
00:15:00,080 --> 00:15:03,880
So I grabbed it off the wall and
I ran in it and it basically the

302
00:15:03,880 --> 00:15:07,040
soul fell apart like like 1/4 of
a mile into the run. 

303
00:15:07,200 --> 00:15:10,840
It felt it was like super stiff 
and super hard and I was like 

304
00:15:10,840 --> 00:15:13,360
why do people like these? 
So when I came back, it was a 

305
00:15:13,360 --> 00:15:16,040
really great lesson to me that I
should have learned but have not

306
00:15:16,040 --> 00:15:19,600
because I repeated this two or 
three more times on my own. 

307
00:15:19,840 --> 00:15:22,880
That foams will break down. 
It doesn't matter if it's P 

308
00:15:22,880 --> 00:15:24,960
backs, it doesn't matter if it's
EVATPU. 

309
00:15:25,240 --> 00:15:26,760
Different ones will have 
different longevity. 

310
00:15:26,760 --> 00:15:29,760
But yes, shoes will change over 
time just sitting there. 

311
00:15:30,040 --> 00:15:32,400
Some of these changes will 
accelerate if they're sitting in

312
00:15:32,400 --> 00:15:35,160
an area that's especially cold 
or especially hot. 

313
00:15:35,360 --> 00:15:38,120
There can be temperature damage.
That also happens to the shoes 

314
00:15:38,120 --> 00:15:39,800
as well. 
That will change the midsole 

315
00:15:39,800 --> 00:15:42,280
properties and the upper and all
the other stuff. 

316
00:15:42,600 --> 00:15:46,440
So the midsole foam is not going
to be fresh. 

317
00:15:46,800 --> 00:15:50,640
If it's, you know, one or so one
or two years old, you might be 

318
00:15:50,640 --> 00:15:52,840
able to get away with that. 
But beyond that, those films are

319
00:15:52,840 --> 00:15:55,920
going to start changing and we 
really don't know how long some 

320
00:15:55,920 --> 00:15:59,920
like the PBX films last. 
So it can be a great deal to get

321
00:15:59,920 --> 00:16:02,560
stuff that's a year or two old, 
but once you start going beyond 

322
00:16:02,560 --> 00:16:06,000
that, the foams, the structure, 
all this kind of stuff is going 

323
00:16:06,000 --> 00:16:07,960
to be changing because it's 
starting to age. 

324
00:16:08,120 --> 00:16:11,240
Once that thing finishes on the 
processes line, once those foams

325
00:16:11,240 --> 00:16:14,720
have expanded and the chemical 
process is finished, there's a 

326
00:16:14,720 --> 00:16:17,400
natural degradation that's 
already starting to happen, just

327
00:16:17,400 --> 00:16:22,200
like everything in this world. 
So my warning to you is that 

328
00:16:22,200 --> 00:16:24,080
yes, one or two years might be 
OK. 

329
00:16:24,080 --> 00:16:27,240
As soon as you start getting 
beyond that time, that's where 

330
00:16:27,240 --> 00:16:29,680
you're kind of starting to run 
into murky waters and you need 

331
00:16:29,680 --> 00:16:32,400
to be a little bit careful. 
I've done this with like a New 

332
00:16:32,400 --> 00:16:34,880
Balance Nine O 5, for example, 
which was a favorite shoe of 

333
00:16:34,880 --> 00:16:36,680
mine when I was just starting 
out. 

334
00:16:36,880 --> 00:16:38,720
I got a pair like one or two 
years ago. 

335
00:16:38,720 --> 00:16:40,320
That shoe was like 1015 years 
old. 

336
00:16:40,520 --> 00:16:45,800
It felt terrible. 
The midsole was so hard and so 

337
00:16:45,800 --> 00:16:49,200
uncomfortable because it had 
broken down and and the midsole,

338
00:16:49,200 --> 00:16:50,920
it just stiffened and compressed
over time. 

339
00:16:50,920 --> 00:16:54,320
So there was no foam compliance 
or resiliency anymore because 

340
00:16:54,320 --> 00:16:57,080
they're already compressed. 
So to answer that question, just

341
00:16:57,080 --> 00:16:59,600
be careful and no, it's not 
going to be fresh when you buy 

342
00:16:59,600 --> 00:17:02,800
older stuff on eBay. 
Yeah, I I think this is an 

343
00:17:02,800 --> 00:17:06,640
interesting question too and I 
think I have a pretty non 

344
00:17:06,640 --> 00:17:10,200
satisfying response to How long 
can I keep running in my running

345
00:17:10,200 --> 00:17:13,040
shoes? 
And I I just think it's it's 

346
00:17:13,040 --> 00:17:15,720
ultimately one of those things 
that's really individual to your

347
00:17:15,720 --> 00:17:19,000
experience in the shoe and to 
your running goals and 

348
00:17:19,000 --> 00:17:21,720
experiences and what what you're
using the shoes for. 

349
00:17:22,000 --> 00:17:24,839
Are these shoes that you are 
running only in and then they 

350
00:17:24,839 --> 00:17:27,760
just sit in your closet until 
you run again or are you running

351
00:17:27,760 --> 00:17:29,480
in them and you're walking in 
them all day? 

352
00:17:29,480 --> 00:17:32,000
That will change. 
You know how long these things 

353
00:17:32,000 --> 00:17:33,320
will last. 
If you're going to walk in it 

354
00:17:33,320 --> 00:17:35,920
all day and you're going to be 
running in it, you can expect 

355
00:17:35,920 --> 00:17:38,200
the shelf life of them to 
potentially be a little bit 

356
00:17:38,200 --> 00:17:41,040
shorter as Matt kind of 
referenced, there's. 

357
00:17:41,520 --> 00:17:44,680
The change in the foam 
properties happen over the first

358
00:17:44,680 --> 00:17:49,480
even 100 miles and so if your 
body is able to tolerate the 

359
00:17:49,480 --> 00:17:53,040
changes that happen in the 
footwear, keep keep going. 

360
00:17:53,080 --> 00:17:57,200
I know people who run it for 
shoes at over a thousand 1500 

361
00:17:57,200 --> 00:18:00,080
miles and they just pound miles 
on shoes and they don't have any

362
00:18:00,080 --> 00:18:01,840
issues with it. 
I mean for goodness sakes, 

363
00:18:01,840 --> 00:18:04,200
people run in sandals for 100 
mile races, right? 

364
00:18:04,200 --> 00:18:06,800
So it's like. 
If your body can tolerate the 

365
00:18:06,800 --> 00:18:10,160
changes in the foam, great. 
But that does mean that the foam

366
00:18:10,160 --> 00:18:15,120
isn't going to give you the same
experience, both qualitatively, 

367
00:18:15,120 --> 00:18:17,840
but also if it's a performance 
shoe, it's not going to give you

368
00:18:17,840 --> 00:18:19,520
the kickback that it did early 
on. 

369
00:18:19,760 --> 00:18:22,240
How long it takes for that foam 
to degrade to a point where it's

370
00:18:22,240 --> 00:18:25,720
not giving you like running 
economy changes, we don't really

371
00:18:25,720 --> 00:18:29,080
know individually, but we we 
know it can be pretty quick for 

372
00:18:29,080 --> 00:18:32,880
some of these shoes. 
But again my my response is a 

373
00:18:32,880 --> 00:18:35,800
little bit non satisfying 
because it I think that it's 

374
00:18:35,800 --> 00:18:42,200
going to take you learning how a
shoe experience changes over 

375
00:18:42,200 --> 00:18:44,320
time. 
How long do you take to wear out

376
00:18:44,320 --> 00:18:48,240
of midsole versus how long does 
it take your friend. 

377
00:18:48,520 --> 00:18:53,040
So I I think that like I can. 
Shoes last a long time for me. 

378
00:18:53,560 --> 00:18:56,440
I never really had issues for 
you know, I would have a shoe 

379
00:18:56,440 --> 00:18:59,800
for like 6 months to a year. 
I don't wear wear through my 

380
00:18:59,800 --> 00:19:02,840
outsole like some people I know,
but I also don't beat up the 

381
00:19:02,840 --> 00:19:06,120
midsole and I feel like I can 
just keep going, whereas I 

382
00:19:06,120 --> 00:19:07,160
think. 
Some of us are gonna. 

383
00:19:07,560 --> 00:19:14,920
Be a lot some are gonna be a lot
shorter so so I don't you also 

384
00:19:15,400 --> 00:19:17,640
supplements. 
Having like systemic reactions 

385
00:19:17,640 --> 00:19:21,440
to your words. 
So Nathan, I I wouldn't call 

386
00:19:21,440 --> 00:19:24,640
your answer your unsatisfactory.
I would say it is also evidence 

387
00:19:24,640 --> 00:19:29,000
based because we know that again
shoes tend to break down in the 

388
00:19:29,000 --> 00:19:31,960
midsoles and the thing tends to 
break down after about 100 miles

389
00:19:31,960 --> 00:19:33,400
on average. 
And after that it's really how 

390
00:19:33,400 --> 00:19:35,520
long you can compensate someone 
like me. 

391
00:19:35,760 --> 00:19:38,480
I will rip through a shoe and 
like I'm lucky if I get 100 and 

392
00:19:38,480 --> 00:19:42,280
5200 miles out of them, although
there are some that are more 

393
00:19:42,280 --> 00:19:43,840
durable than others. 
OK. 

394
00:19:44,880 --> 00:19:48,560
Also, there's the fact that if 
you wear them a lot and the foam

395
00:19:48,560 --> 00:19:51,880
never has time to recover, there
is evidence that that actually 

396
00:19:52,360 --> 00:19:55,200
wears them out faster. 
That's why having a rotation of 

397
00:19:55,200 --> 00:19:57,960
shoes can be helpful, because if
you run in a shoe and then you 

398
00:19:57,960 --> 00:20:00,440
give it a break, the foam 
actually has more time to 

399
00:20:00,440 --> 00:20:02,560
recover, believe it or not, as 
opposed to continually 

400
00:20:02,560 --> 00:20:05,240
compressing it and losing that 
resiliency and compliance. 

401
00:20:05,720 --> 00:20:08,040
That's a real thing. 
So the answer is it depends. 

402
00:20:08,040 --> 00:20:10,160
I know you don't like that, but 
it's very individual to the 

403
00:20:10,160 --> 00:20:11,800
person and how much you're using
it. 

404
00:20:12,200 --> 00:20:15,240
That's why it's really suggested
not to wear your running shoes 

405
00:20:15,240 --> 00:20:17,560
for walking in all day use, 
because they will wear out 

406
00:20:17,560 --> 00:20:18,960
faster. 
That is the thing. 

407
00:20:19,520 --> 00:20:23,440
So it it it is an individual 
thing and it is very important 

408
00:20:23,440 --> 00:20:25,960
that you learn and you go 
through experience, kind of 

409
00:20:25,960 --> 00:20:28,920
check stuff, going like how long
do shoes usually last. 

410
00:20:29,120 --> 00:20:31,760
If you're in a shoe and you 
haven't done anything different,

411
00:20:31,760 --> 00:20:34,000
all of a sudden things start to 
ache and like, you're like, God,

412
00:20:34,000 --> 00:20:36,400
this doesn't feel good. 
That's probably an indication 

413
00:20:36,400 --> 00:20:39,040
the shoe's broken down beyond 
your capacity to compensate. 

414
00:20:39,040 --> 00:20:41,080
But if it feels fine, you're 
like, everything's good. 

415
00:20:41,080 --> 00:20:42,480
I haven't changed anything. 
It's great. 

416
00:20:43,360 --> 00:20:44,960
Yeah, you might be able to hold 
out a little longer. 

417
00:20:45,200 --> 00:20:50,400
My my sister is a is a fun case 
study so she she'll message me. 

418
00:20:51,120 --> 00:20:54,000
It's basically like I don't know
I should keep tabs on how long 

419
00:20:54,000 --> 00:20:55,160
this message come and she's 
like. 

420
00:20:55,800 --> 00:20:58,240
All right, Nate, I'm starting to
get that weird feeling in my 

421
00:20:58,240 --> 00:20:59,840
knee. 
What shoes should I get? 

422
00:21:00,040 --> 00:21:02,600
Then she'll get new shoes, and 
that niggle in her knee will go 

423
00:21:02,600 --> 00:21:05,040
away every single time. 
But it's always the same one. 

424
00:21:05,240 --> 00:21:08,120
It's always just that exact same
feeling, And she gets a 

425
00:21:08,120 --> 00:21:10,440
different shoe. 
And I think that's just your 

426
00:21:10,440 --> 00:21:13,040
body telling you that the shoe 
has changed to the point where 

427
00:21:13,040 --> 00:21:14,720
your body is not compensated 
anymore. 

428
00:21:16,000 --> 00:21:18,600
And that's not the case for 
everybody, but for her it works 

429
00:21:18,600 --> 00:21:20,600
out that way. 
It's great that she's got a 

430
00:21:20,600 --> 00:21:22,960
little, like, stimulus and cue 
that she knows. 

431
00:21:22,960 --> 00:21:23,720
All right. 
It's time. 

432
00:21:23,720 --> 00:21:26,120
And some people will learn that 
if you pay attention enough, you

433
00:21:26,160 --> 00:21:29,000
you might be able to figure that
out, which is why you'll kind of

434
00:21:29,000 --> 00:21:31,040
start to notice, yeah, there's 
kind of a consistent number of 

435
00:21:31,040 --> 00:21:32,280
miles they tend to get out of 
shoes. 

436
00:21:32,280 --> 00:21:35,160
And before you get there, if 
you're going to stick with one 

437
00:21:35,160 --> 00:21:37,760
pair, it might be good to go, 
hey, you know, like 50 miles. 

438
00:21:37,760 --> 00:21:40,080
Before I get to that, it might 
be good to get another pair and 

439
00:21:40,080 --> 00:21:43,160
start kind of like oscillating 
that back end and ease into my 

440
00:21:43,160 --> 00:21:46,640
new shoe and just give your body
some time to like ease out of it

441
00:21:46,640 --> 00:21:47,920
and into something new. 
Yep. 

442
00:21:48,240 --> 00:21:50,600
David, do you have anything to 
add on this one? 

443
00:21:50,760 --> 00:21:57,840
No, I think the only thing that 
thought stimulus here that I 

444
00:21:58,720 --> 00:22:04,880
might try is so my alpha flies 
behind me are what they're 

445
00:22:04,880 --> 00:22:09,200
they're about 2 1/2 years old, 
probably, and I've only really 

446
00:22:09,200 --> 00:22:12,240
ever used them for. 
Special ish efforts. 

447
00:22:12,240 --> 00:22:15,800
So they they mean they maybe 
have 150 to 200 miles on them, 

448
00:22:15,960 --> 00:22:19,120
which I mean over the course of 
two years that's nothing you 

449
00:22:19,120 --> 00:22:21,560
know. 
So I am now thinking of taking 

450
00:22:21,560 --> 00:22:23,960
them for a very hard, long run 
next weekend. 

451
00:22:24,880 --> 00:22:27,080
Just to see what the experience.
Looks like. 

452
00:22:27,760 --> 00:22:29,440
Yeah, that'd be cool. 
That'd be interesting. 

453
00:22:29,440 --> 00:22:32,640
But then if I get injured out of
that too, that also doesn't help

454
00:22:32,640 --> 00:22:33,240
things. 
Awkward. 

455
00:22:33,960 --> 00:22:36,040
No it doesn't. 
Because you got three weeks till

456
00:22:36,520 --> 00:22:37,280
you. 
Ever take? 

457
00:22:37,280 --> 00:22:38,600
Yeah. 
I mean, yeah. 

458
00:22:38,720 --> 00:22:42,640
What is it We got so. 
Going to a friend's wedding this

459
00:22:42,640 --> 00:22:45,080
week, then Thanksgiving. 
Then say I am 3 weeks. 

460
00:22:45,200 --> 00:22:47,160
So you know, what this means is 
we got to get this episode as 

461
00:22:47,160 --> 00:22:49,560
quick cookie as possible and get
Nike to send you the the Alpha 

462
00:22:49,560 --> 00:22:52,200
Flight 3. 
Hey, if they send me the Alpha 

463
00:22:52,200 --> 00:22:54,080
Flight 3, that's kind of what 
happened with the Endorphin 

464
00:22:54,080 --> 00:22:55,720
Elite, right? 
Like I got the Endorphin Elite 

465
00:22:55,720 --> 00:22:58,720
right before Ventura and I was 
like, oh, I actually really like

466
00:22:58,720 --> 00:23:00,080
this. 
And then I ended up racing in 

467
00:23:00,080 --> 00:23:01,520
it. 
So who knows? 

468
00:23:01,520 --> 00:23:03,800
I mean if I had, at least if I 
had a couple weeks. 

469
00:23:04,320 --> 00:23:05,560
You know, to play around with 
it. 

470
00:23:05,560 --> 00:23:06,840
I'm sure it could happen. 
All right. 

471
00:23:06,840 --> 00:23:08,320
Let's move forward to our next 
question. 

472
00:23:08,880 --> 00:23:13,760
This is from Michael Karaku. 
They ask what are the best ways 

473
00:23:13,760 --> 00:23:17,000
to prevent overuse injuries if 
you're a marathon training and 

474
00:23:17,000 --> 00:23:20,320
on your feet all day. 
So I think, I think one of the 

475
00:23:20,320 --> 00:23:25,160
things that that we, our bodies 
do over time is they adapt to 

476
00:23:25,160 --> 00:23:26,560
the stresses that we put on 
them. 

477
00:23:26,680 --> 00:23:29,800
That's just kind of reality. 
There are, you know, with 

478
00:23:29,800 --> 00:23:32,480
running, we know that. 
You know, certain body 

479
00:23:32,480 --> 00:23:35,240
structures don't adapt after a 
certain amount of time, and 

480
00:23:35,240 --> 00:23:37,240
that's where you get some 
problems and some breakdown. 

481
00:23:37,520 --> 00:23:40,960
But that said, if you've had a 
job where you're on your feet 

482
00:23:40,960 --> 00:23:44,800
all day and your body is used to
that stress, it's basically 

483
00:23:44,800 --> 00:23:48,440
overall load management. 
Not so much like your total 

484
00:23:48,440 --> 00:23:53,000
volume matters, but like, you 
know if your body has that 

485
00:23:53,000 --> 00:23:55,200
baseline of the work that you're
doing. 

486
00:23:55,720 --> 00:23:59,200
It should be a pretty standard 
progression On top of that, 

487
00:23:59,200 --> 00:24:02,840
unless your job has a lot of 
variation that could actually 

488
00:24:02,840 --> 00:24:04,640
change what you might want to do
with some. 

489
00:24:04,680 --> 00:24:07,760
If I was coaching somebody in 
that scenario, if they have a 

490
00:24:07,760 --> 00:24:10,920
really hard work project where 
they're lifting a lot more than 

491
00:24:10,920 --> 00:24:14,160
they typically do, that might be
a week where you drop, you know,

492
00:24:14,160 --> 00:24:16,680
some of your hard workouts or 
your mileage or something like 

493
00:24:16,680 --> 00:24:19,120
that. 
But if it's just being on your 

494
00:24:19,120 --> 00:24:22,080
feet and walking around and 
standing, I think that it's 

495
00:24:22,120 --> 00:24:25,640
you're getting a lot of stimulus
for muscular endurance. 

496
00:24:25,880 --> 00:24:27,720
Postural control of those 
muscles. 

497
00:24:27,880 --> 00:24:31,360
What I would say is probably 
what you want is a good baseline

498
00:24:31,400 --> 00:24:35,400
of heavy strengthening and 
loading so that your tissues get

499
00:24:35,400 --> 00:24:40,840
a varied type of of. 
Stimulus versus just that 

500
00:24:40,840 --> 00:24:45,200
continual low load that's always
going day after day after day. 

501
00:24:45,360 --> 00:24:48,800
Getting yourself that heavy 
lifting will be helpful for your

502
00:24:48,800 --> 00:24:50,640
tendons. 
It'll be helpful for your bones.

503
00:24:50,640 --> 00:24:52,720
Getting a little bit of 
plyometric work, I think that 

504
00:24:52,720 --> 00:24:55,800
would probably be my, you know, 
that'd be great to add in. 

505
00:24:56,120 --> 00:24:59,800
Early before your marathon 
training session, and then 

506
00:24:59,800 --> 00:25:02,840
during the season of your 
training, that's where you would

507
00:25:02,840 --> 00:25:04,880
back some of that stuff off. 
But I think that your 

508
00:25:04,880 --> 00:25:06,880
progression, if your body's 
adapted to the work you're 

509
00:25:06,880 --> 00:25:08,600
doing, it should be pretty 
typical. 

510
00:25:09,080 --> 00:25:12,320
Do you have any contrary 
thoughts to that? 

511
00:25:12,320 --> 00:25:16,120
Not necessarily. 
But what I hear is you're on 

512
00:25:16,120 --> 00:25:17,800
your feet all day. 
Your muscles are working all 

513
00:25:17,800 --> 00:25:19,320
day. 
You're also doing a lot of 

514
00:25:19,320 --> 00:25:21,000
running. 
You're probably really tired. 

515
00:25:22,480 --> 00:25:25,480
I think eating a lot and 
sleeping a lot goes a very, very

516
00:25:25,480 --> 00:25:28,800
long way in this conversation 
and I don't think that gets 

517
00:25:28,800 --> 00:25:31,120
talked about enough. 
I think everyone always talks 

518
00:25:31,120 --> 00:25:32,640
about training stimulus, 
everyone. 

519
00:25:32,720 --> 00:25:36,040
It's we have a very like 
productive mindset on these and 

520
00:25:36,040 --> 00:25:38,560
I think people don't always view
eating and sleeping as 

521
00:25:38,560 --> 00:25:44,240
productive, but I call sleeping 
free doping and like that. 

522
00:25:44,640 --> 00:25:48,960
If you're able to have that 
reset and really let everything 

523
00:25:48,960 --> 00:25:51,360
set in from a hormonal 
standpoint and. 

524
00:25:52,280 --> 00:25:56,400
Get some of those androgenic 
effects, like why not do it? 

525
00:25:56,400 --> 00:26:00,560
It only makes you better. 
And I know life can be very 

526
00:26:00,560 --> 00:26:03,120
busy. 
It can be very, I don't know, 

527
00:26:03,240 --> 00:26:04,960
complicated. 
There's a lot of factors that go

528
00:26:04,960 --> 00:26:07,920
into things for why Americans 
specifically probably don't 

529
00:26:07,920 --> 00:26:12,040
sleep very much. 
But I think it is important and 

530
00:26:12,040 --> 00:26:15,160
that's something that I myself 
am still trying to work on. 

531
00:26:15,160 --> 00:26:18,240
But I think when you can get 
consistent sleep underneath you 

532
00:26:18,240 --> 00:26:20,200
and you can actually recover 
from what you're doing. 

533
00:26:20,840 --> 00:26:25,720
You can push so much farther. 
And you see that sometimes on 

534
00:26:25,720 --> 00:26:28,160
people when it's like, oh, they 
had like this miraculous season 

535
00:26:28,160 --> 00:26:31,000
and it's like, oh wait, they had
time to actually have some 

536
00:26:31,000 --> 00:26:32,720
downtime or they had time to 
sleep. 

537
00:26:32,720 --> 00:26:35,040
They had like, it's all the 
things that you don't always 

538
00:26:35,040 --> 00:26:37,440
associate as being quote, UN 
quote productive, but they can 

539
00:26:37,440 --> 00:26:39,440
go very far. 
That's an awesome. 

540
00:26:39,440 --> 00:26:41,440
Point. 
All right, next question. 

541
00:26:41,440 --> 00:26:43,840
This is a shoe question and 
Matt, I'm going to kind of pitch

542
00:26:43,840 --> 00:26:45,880
it to you. 
Although David, you can jump 

543
00:26:45,880 --> 00:26:48,920
into but E Run? 
Ammo asks. 

544
00:26:49,440 --> 00:26:53,360
Kiano 30 or Vongo V6 for a 
marathon. 

545
00:26:54,080 --> 00:26:58,640
So personally I would choose the
Kiano 30 no events of the Vongo 

546
00:26:58,640 --> 00:27:01,640
6, but that shoe is totally 
different than previous versions

547
00:27:01,640 --> 00:27:04,960
of it. 
If you only want a mild guidance

548
00:27:04,960 --> 00:27:08,600
shoe, the Vongo V6 might be a 
better option for you because if

549
00:27:08,600 --> 00:27:12,320
you can get over that it's 
great, but the OR not, it's OK. 

550
00:27:12,960 --> 00:27:18,280
The Kiano 30 is definitely the 
moderate to higher guidance shoe

551
00:27:18,560 --> 00:27:20,920
that I have really enjoyed. 
I have it well over 100 miles of

552
00:27:20,920 --> 00:27:26,040
my parent have both a written, 
not both but a written in like 

553
00:27:26,560 --> 00:27:28,600
beginning review and 100 mile 
review on that shoe. 

554
00:27:28,600 --> 00:27:31,160
So I think from a stability 
standpoint, Keanu 30 is 

555
00:27:31,160 --> 00:27:34,120
definitely going to win. 
If you want a mild guidance like

556
00:27:34,120 --> 00:27:38,440
borderline neutral shoe, the 
Vongo V6 might be a better 

557
00:27:38,440 --> 00:27:40,840
option. 
The Vongo does have a little bit

558
00:27:40,840 --> 00:27:43,040
smoother of a ride. 
The Keanu's kind of got that 

559
00:27:43,040 --> 00:27:47,000
classic like like big, bulky 
kind of feel to it, but it does 

560
00:27:47,000 --> 00:27:48,680
break into a little bit more 
Rockford Ride. 

561
00:27:48,680 --> 00:27:51,040
The Vargo winds a little bit on 
the Rockford Ride thing there, 

562
00:27:51,040 --> 00:27:55,000
but stability, again, if that's 
what you're focusing on, Kyoto 

563
00:27:55,200 --> 00:27:57,920
30 for sure. 
So if it's a stability. 

564
00:27:57,920 --> 00:28:01,640
Question you go Kyano, what if 
it's like a speed question or 

565
00:28:02,080 --> 00:28:05,760
like a comfort or springy 
question like? 

566
00:28:06,520 --> 00:28:08,520
Yeah, well, there'll be some 
people who might lean either. 

567
00:28:08,520 --> 00:28:10,600
Way, yeah. 
To be honest with you, neither 

568
00:28:10,600 --> 00:28:13,000
one of them are fast shoes. 
Is not something I would ever 

569
00:28:13,000 --> 00:28:16,480
consider for speed. 
The Vos does. 

570
00:28:16,880 --> 00:28:19,400
Feel. 
I mean, OK, so. 

571
00:28:20,480 --> 00:28:23,000
You're running a marathon. 
Tomorrow you have the Keanu 30 

572
00:28:23,000 --> 00:28:26,640
or the Vongo 6 Go. 
I would pick the the Keanu 30. 

573
00:28:26,640 --> 00:28:29,320
There you go, because I trust it
more for speed, For speed. 

574
00:28:29,840 --> 00:28:34,480
Yeah, yeah, there's similar 
weights, but again, the the 

575
00:28:34,480 --> 00:28:37,440
midsole feels a little bit 
snappier to me, even though it's

576
00:28:37,440 --> 00:28:40,960
feels slightly more clunky in 
the Keanu 30, So I would go 

577
00:28:40,960 --> 00:28:43,080
Keanu 30 personally. 
No, I agree completely. 

578
00:28:43,200 --> 00:28:45,040
I feel like if you like 
something that's a little bit 

579
00:28:45,040 --> 00:28:47,360
firmer, it has a little bit more
toast spring up front. 

580
00:28:47,800 --> 00:28:51,120
I think over the course of 26 
miles for me personally, I'm 

581
00:28:51,120 --> 00:28:54,360
going to choose the Keanu. 
I feel like that Vongo has a 

582
00:28:54,360 --> 00:28:59,200
pretty soft platform, not that 
it's unstable necessarily, but I

583
00:28:59,200 --> 00:29:01,880
feel like. 
I feel like my muscles 

584
00:29:02,160 --> 00:29:04,920
intrinsically are probably 
working a little bit harder and 

585
00:29:04,920 --> 00:29:07,120
I don't necessarily want to push
as much. 

586
00:29:07,120 --> 00:29:10,760
Whereas the Keanu I feel like if
I really had to, I could a 

587
00:29:10,760 --> 00:29:12,320
little bit. 
And if it's a choice between 

588
00:29:12,320 --> 00:29:15,880
just those two, I'm going to go.
Keanu Vongo was weirdly neutral.

589
00:29:16,080 --> 00:29:19,040
Yeah, yeah. 
It was stability here, yeah, 

590
00:29:19,720 --> 00:29:21,920
because V. 
Five Y'all loved the version 5. 

591
00:29:21,920 --> 00:29:25,880
Version 5 was awesome. 
Yeah, that was a great shoe. 

592
00:29:25,880 --> 00:29:28,760
And and what was the? 
Major change between those They 

593
00:29:28,800 --> 00:29:30,800
changed everything. 
They they changed. 

594
00:29:31,080 --> 00:29:33,240
That was an overall they they 
took out. 

595
00:29:33,480 --> 00:29:36,960
They changed the posting, they 
changed the upper, they changed.

596
00:29:36,960 --> 00:29:38,560
It's not even posted they 
changed. 

597
00:29:39,240 --> 00:29:40,960
Yeah, I mean, well, they had 
posting in the five. 

598
00:29:40,960 --> 00:29:43,920
The fit is yeah. 
Well, it's like, I mean it was 

599
00:29:43,920 --> 00:29:45,960
like a. 
Gradual thickening of the phone,

600
00:29:45,960 --> 00:29:49,440
but that's a post essentially 
like a winch. 

601
00:29:50,000 --> 00:29:52,920
I guess you could say, yeah. 
No, I. 

602
00:29:52,920 --> 00:29:54,480
Don't test any of the stability.
Stuff. 

603
00:29:54,480 --> 00:29:56,120
So this isn't. 
Yeah, I don't just. 

604
00:29:56,120 --> 00:29:58,800
And then five. 
Five was definitely white, like 

605
00:29:58,800 --> 00:30:01,720
more comfortable fit. 
I feel like the six like is 

606
00:30:01,720 --> 00:30:03,720
narrower, not necessarily in a 
bad way. 

607
00:30:03,720 --> 00:30:06,720
It's just more snug. 
And it was like, yeah, so Keanu 

608
00:30:06,720 --> 00:30:08,560
for sure. 
What about Keanu? 

609
00:30:08,560 --> 00:30:12,080
30 versus Vongo 50, I think I'm 
still gonna. 

610
00:30:12,080 --> 00:30:15,560
Go Keanu. 
I would choose Vongo 5. 

611
00:30:15,920 --> 00:30:18,200
I think I just have. 
A little bit more responsiveness

612
00:30:18,200 --> 00:30:21,280
out of that Keanu Mitzel like 
that kind of firm rocker. 

613
00:30:21,280 --> 00:30:23,960
I think you're right. 
I could see my but the Vongo V5 

614
00:30:23,960 --> 00:30:27,120
was a bit easier there. 
If I if I was trying to race it,

615
00:30:27,200 --> 00:30:29,360
the Vongo 5 is like an 
outslider, though I am. 

616
00:30:29,360 --> 00:30:31,320
I'm now reconsidering, but I 
will say if it's. 

617
00:30:31,320 --> 00:30:34,800
Purely comfort if I'm just 
running 26, I would choose the 

618
00:30:34,800 --> 00:30:36,960
Vongo, yeah? 
The Vongo 5. 

619
00:30:37,040 --> 00:30:39,920
The Keanu. 
Over the, Vongo 55, over the. 

620
00:30:39,960 --> 00:30:42,200
Keanu 30 Purely comfort, purely 
comfort. 

621
00:30:42,200 --> 00:30:43,080
I'm going to go. 
Vongo. 

622
00:30:43,480 --> 00:30:46,800
But if I'm like, if it's like, 
oh, I only have these two shoes 

623
00:30:46,800 --> 00:30:49,120
and I have a marathon tomorrow, 
I'm probably going to pick the 

624
00:30:49,120 --> 00:30:52,800
Keanu just a tiny bit more 
snappier for me, and I feel like

625
00:30:52,800 --> 00:30:55,520
I could probably fall into 
rhythm a little bit easier. 

626
00:30:55,880 --> 00:30:59,080
But if I'm just like having a 
jolly old time and jogging 

627
00:30:59,080 --> 00:31:03,040
around and taking freebies from 
every person I see that's 

628
00:31:03,160 --> 00:31:07,440
cheering on. 
Then I will choose the bongo. 

629
00:31:07,600 --> 00:31:08,440
All right, let's move to our 
next. 

630
00:31:08,440 --> 00:31:11,160
Question This is a question from
Instagram from Tim. 

631
00:31:11,520 --> 00:31:14,760
Are there any studies that show 
that Max cushion shoes are 

632
00:31:14,760 --> 00:31:18,040
beneficial? 
I'm ready to rattle these off. 

633
00:31:18,360 --> 00:31:21,440
Let's do it. 
So I'm going to be very cautious

634
00:31:21,440 --> 00:31:24,680
with the word beneficial. 
So there's been a lot of mixed 

635
00:31:24,680 --> 00:31:27,920
research so far. 
The one group that has found a 

636
00:31:28,120 --> 00:31:31,400
when you say beneficial, meaning
a decrease in like injury risk. 

637
00:31:32,000 --> 00:31:34,320
Lauren Maslow, who we've had the
pleasure of having on this 

638
00:31:34,320 --> 00:31:37,720
podcast before, published a 
study called Shoe Cushioning 

639
00:31:37,720 --> 00:31:40,280
Influences the Running Injuries 
According to Body Mass or 

640
00:31:40,280 --> 00:31:44,440
Randomized Control Trial. 
That's from 2020, so be aware 

641
00:31:44,440 --> 00:31:47,960
though, the only group that had 
a decrease in injury risk was 

642
00:31:47,960 --> 00:31:51,640
lighter runners. 
So lighter runners that were 

643
00:31:51,640 --> 00:31:55,280
using maximal cushion shoot had 
it at a decrease in injury risk.

644
00:31:55,400 --> 00:31:58,600
The other groups did not. 
It was about the same. 

645
00:31:59,160 --> 00:32:03,920
So for lighter runners, this may
be a benefit in terms of like, 

646
00:32:03,920 --> 00:32:05,960
hey, like injury risk and things
like that. 

647
00:32:06,160 --> 00:32:09,240
From a performance benefit, 
there is so much variability. 

648
00:32:09,240 --> 00:32:11,840
There hasn't really been seen it
that a performance benefit 

649
00:32:11,840 --> 00:32:13,800
hasn't really been seen in terms
of economy. 

650
00:32:14,360 --> 00:32:17,200
Christine Pollard and a couple 
others have looked on this, and 

651
00:32:17,200 --> 00:32:20,240
there's too many variable 
factors that extend beyond just 

652
00:32:20,240 --> 00:32:23,280
how much Cushing it has in terms
of the geometry, the middle 

653
00:32:23,280 --> 00:32:26,840
resiliency and stuff like that, 
I do think. 

654
00:32:26,840 --> 00:32:29,320
That for this question, this 
question gets a little squirrely

655
00:32:29,320 --> 00:32:32,800
because Max cushioned shoes the 
you know super shoes are 

656
00:32:32,800 --> 00:32:36,360
maximally cushioned rocker with 
a plate shoes have been shown to

657
00:32:36,360 --> 00:32:39,560
have a benefit for running 
economy for you know in certain 

658
00:32:39,560 --> 00:32:44,480
populations and stuff with you 
know Dustin Jobert and but just 

659
00:32:44,960 --> 00:32:46,680
greater cushioning not 
necessarily. 

660
00:32:46,680 --> 00:32:49,280
So the other thing Lauren Maslow
again there's another study 

661
00:32:49,280 --> 00:32:51,600
called lower impact forces but 
greater burden for the 

662
00:32:51,600 --> 00:32:54,080
musculoskeletal system and 
choose with greater cushioning 

663
00:32:54,360 --> 00:32:59,360
showed that those that had 
softer foams, yes lowered some 

664
00:32:59,360 --> 00:33:02,840
of the impact forces but your 
body had to compensate more to 

665
00:33:02,840 --> 00:33:06,240
create stability and to adjust 
for the excessive softness. 

666
00:33:06,240 --> 00:33:10,480
It's like running on pavement 
versus running on sand, right? 

667
00:33:10,480 --> 00:33:12,800
Sand, each one's going to have 
its own difficulty. 

668
00:33:12,800 --> 00:33:15,920
But running on sand, like you 
muscles get tired just because 

669
00:33:15,920 --> 00:33:18,320
you're having to also stabilize 
at the same time. 

670
00:33:19,440 --> 00:33:22,000
So that's another study that 
shows, again, it's going to 

671
00:33:22,000 --> 00:33:26,480
depend on the situation. 
The final one is from Why am I 

672
00:33:26,480 --> 00:33:30,640
blanking on their name? 
It's Kumala because I've cited 

673
00:33:30,640 --> 00:33:33,440
this multiple time from 2018 and
said running in highly cushioned

674
00:33:33,440 --> 00:33:36,040
juice increases leg stiffness 
and amplifies impact loading. 

675
00:33:36,360 --> 00:33:40,600
Found that some people with 
higher cushioning actually land 

676
00:33:40,600 --> 00:33:43,320
harder. 
So you might have, if you look 

677
00:33:43,320 --> 00:33:46,440
at the ground reaction forces, 
like just where you're hitting 

678
00:33:46,440 --> 00:33:48,480
the ground, things might look 
lower. 

679
00:33:48,480 --> 00:33:51,000
But when you measure it at the 
actual joints, there's actually 

680
00:33:51,000 --> 00:33:54,360
increased joint loading because 
you land harder because your 

681
00:33:54,360 --> 00:33:55,920
body goes, oh, that's the softer
thing. 

682
00:33:55,920 --> 00:33:57,280
I can land harder. 
I don't have to. 

683
00:33:57,280 --> 00:33:59,640
I don't have to worry about as 
much a shock absorption. 

684
00:34:00,080 --> 00:34:03,840
So the answer is not what you're
going to like, but it's it 

685
00:34:03,840 --> 00:34:06,320
really depends on the person. 
It seems to be a very, very 

686
00:34:06,320 --> 00:34:09,400
individual thing, but across the
board, I can't say this is 

687
00:34:09,400 --> 00:34:11,520
necessarily beneficial for 
everyone. 

688
00:34:11,760 --> 00:34:14,639
It's going to be individual 
again unless you've got the 

689
00:34:14,639 --> 00:34:19,080
right rocker geometry, things 
like and other factors in there 

690
00:34:19,280 --> 00:34:22,280
as well as things like do you 
have the optimal. 

691
00:34:22,719 --> 00:34:25,320
I'm going to throw this out here
as a theory, muscle tuning 

692
00:34:25,320 --> 00:34:27,120
right? 
Does your does the loading of 

693
00:34:27,120 --> 00:34:31,880
the foam match how your muscles 
contract and some other factors.

694
00:34:31,880 --> 00:34:37,639
So maximal shoes are not like a 
a end all be all people like 

695
00:34:37,639 --> 00:34:40,080
them. 
They feel really soft and 

696
00:34:40,080 --> 00:34:41,480
cushioned. 
That doesn't necessarily mean 

697
00:34:41,480 --> 00:34:43,159
it's better for your 
musculoskeletal system. 

698
00:34:43,159 --> 00:34:45,960
It just means forces are going 
to be changed and they're going 

699
00:34:45,960 --> 00:34:47,840
to move places. 
It's like foot strike. 

700
00:34:47,840 --> 00:34:50,280
One's not necessarily better 
than the other, it just shifts 

701
00:34:50,280 --> 00:34:52,880
the loading forces. 
Different places do you think? 

702
00:34:52,880 --> 00:34:58,680
That the pace that someone is 
running impacts that. 

703
00:34:59,120 --> 00:35:01,240
Oh, that's a good question. 
I'm going to throw that to you. 

704
00:35:01,240 --> 00:35:03,480
What do you think? 
Did you run a lot faster than 

705
00:35:03,480 --> 00:35:06,520
the two of? 
Us And because if I keep 

706
00:35:06,520 --> 00:35:08,480
talking, I'm going to sneeze and
cough, I'm. 

707
00:35:11,080 --> 00:35:13,080
Sorry. 
Yeah. 

708
00:35:13,080 --> 00:35:15,080
I mean, the answer is obviously 
yes, right? 

709
00:35:15,560 --> 00:35:17,720
You're having higher peak loads.
You're landing harder, you're 

710
00:35:17,720 --> 00:35:20,280
running faster, you're you're 
just interacting with the ground

711
00:35:20,280 --> 00:35:22,120
a whole lot more with more 
force, yes. 

712
00:35:23,320 --> 00:35:25,720
So yeah, if you add speed as 
additional variable, I don't you

713
00:35:25,720 --> 00:35:30,040
know that that might provide 
more benefit if if the shoe 

714
00:35:30,040 --> 00:35:32,720
maintains the same weight, if it
gets heavier that as you add 

715
00:35:32,720 --> 00:35:35,440
more Cushing, that might not 
necessarily be a good thing, 

716
00:35:35,440 --> 00:35:37,760
'cause it's a trade off there, 
'cause we know weight has an 

717
00:35:37,760 --> 00:35:40,520
impact on efficiency and 
benefit. 

718
00:35:41,840 --> 00:35:45,520
But again, if you can get that 
sole softness up that maintains 

719
00:35:45,520 --> 00:35:47,960
that lightweight, that's where 
that question really begins to 

720
00:35:47,960 --> 00:35:48,760
go. 
I don't know. 

721
00:35:49,840 --> 00:35:53,000
I think the other part to to 
consider too are just long term 

722
00:35:53,000 --> 00:35:54,600
changes that we don't fully know
yet. 

723
00:35:54,600 --> 00:35:57,560
But there are studies on 
minimalist footwear and use of 

724
00:35:57,560 --> 00:36:01,960
minimalist shoes that you do see
changes in muscle, hypertrophy 

725
00:36:01,960 --> 00:36:05,040
of the intrinsic muscles and a 
little bit of bone density stuff

726
00:36:05,560 --> 00:36:08,080
and. 
We don't know if the reverse 

727
00:36:08,080 --> 00:36:10,560
happens where if you go in 
maximally cushioned shoes, what 

728
00:36:10,560 --> 00:36:13,160
happens to your intrinsic 
musculature, blah blah blah. 

729
00:36:13,520 --> 00:36:15,400
But I think that's a 
consideration where if you're 

730
00:36:15,400 --> 00:36:18,200
always training in maximally 
cushioned shoes, your transition

731
00:36:18,400 --> 00:36:21,680
to a minimalist footwear for 
running might take you longer. 

732
00:36:22,280 --> 00:36:25,920
Or at least if I were doing that
myself, I would take longer if I

733
00:36:25,920 --> 00:36:28,960
had a because of what we test. 
I'm running in a lot of maximal 

734
00:36:28,960 --> 00:36:30,680
stuff because that's the world 
we live in. 

735
00:36:31,240 --> 00:36:33,760
So if I was going to try to 
transition and use minimalist 

736
00:36:33,760 --> 00:36:36,160
footwear, I would take even 
longer just to make sure that my

737
00:36:36,160 --> 00:36:39,320
body can adapt to how different 
it would be from what I'm 

738
00:36:39,480 --> 00:36:41,000
currently doing. 
You know what I would bet? 

739
00:36:41,000 --> 00:36:43,680
I would bet that if you go like 
as we've seen with the the 

740
00:36:43,680 --> 00:36:47,480
minimal route, you see a lot of 
hypertrophy or increased muscle 

741
00:36:47,480 --> 00:36:51,480
size of the intrinsic foot 
muscles and some like lower like

742
00:36:51,480 --> 00:36:55,120
lower, lower Shank area. 
But I would bet if you did a 

743
00:36:55,120 --> 00:36:58,120
longitudinal study and maybe I'm
wrong, I would love to hear some

744
00:36:58,120 --> 00:37:00,760
comments when people tell me I'm
completely wrong on this or you 

745
00:37:00,760 --> 00:37:04,400
two that if you run in more 
maximal shoes, based on what we 

746
00:37:04,400 --> 00:37:08,200
know, I think it's Savani that 
demonstrated that you have a 

747
00:37:08,200 --> 00:37:10,880
shift in workload and forces up 
to the knee and the hip. 

748
00:37:11,160 --> 00:37:16,480
I would bet your intrinsic hip 
muscles hypertrophy and change 

749
00:37:16,520 --> 00:37:19,040
as you train more in maximal 
shoes. 

750
00:37:19,040 --> 00:37:22,040
But I might be wrong just 
because of the inherent like 

751
00:37:22,120 --> 00:37:24,840
softer and incivility maybe, but
I might be if you're not 

752
00:37:24,840 --> 00:37:26,440
working. 
On them actively, they're pretty

753
00:37:26,440 --> 00:37:28,840
small to begin with, so I mean 
if they're getting worked a 

754
00:37:28,840 --> 00:37:31,360
little bit more it wouldn't, 
wouldn't surprise me. 

755
00:37:31,720 --> 00:37:33,840
Harder to get out though though 
in terms of like ultrasound 

756
00:37:33,840 --> 00:37:36,720
stuff because the deep hip 
muscles are so like difficult, 

757
00:37:36,720 --> 00:37:38,600
like because a lot of the 
studies use diagnostic 

758
00:37:38,600 --> 00:37:41,320
ultrasound, it is much easier to
look at the foot. 

759
00:37:41,320 --> 00:37:43,320
Hip would be really hard, yeah. 
I mean if you can get a. 

760
00:37:43,320 --> 00:37:46,000
Great glute Max, but like to 
really get in there and look at 

761
00:37:46,000 --> 00:37:48,040
the deep rotator. 
It's like that would be that'd 

762
00:37:48,040 --> 00:37:49,480
be tricky. 
Really hard to do that. 

763
00:37:50,040 --> 00:37:51,960
All right, let's move to. 
Our next question, that was a 

764
00:37:51,960 --> 00:37:52,960
great question. 
Thanks Tim. 

765
00:37:54,440 --> 00:37:56,240
So this is Miguel from 
Instagram. 

766
00:37:56,520 --> 00:38:00,400
And their question is what are 
suitable race shoes for over 

767
00:38:00,400 --> 00:38:01,640
pronation. 
So that's. 

768
00:38:01,720 --> 00:38:04,800
Kind of a loaded question, but 
Matt, you recently did a video 

769
00:38:04,800 --> 00:38:07,240
on this, I believe on the 
YouTube channel. 

770
00:38:07,240 --> 00:38:11,320
But I think can you talk about 
that, you know, suitable shoes 

771
00:38:11,320 --> 00:38:13,280
for overpronation? 
I feel like we should talk about

772
00:38:13,280 --> 00:38:16,200
that concept 1st and then you 
can talk about footwear. 

773
00:38:16,400 --> 00:38:19,480
Yeah, so be aware if you are 
having trouble with 

774
00:38:19,480 --> 00:38:23,080
overpronation, that's where the 
what my answer is gonna benefit 

775
00:38:23,080 --> 00:38:25,880
you if you're someone that over 
pronates quote UN quote. 

776
00:38:25,880 --> 00:38:29,080
By the way, we've never defined 
over pronation like it. 

777
00:38:29,280 --> 00:38:33,000
Pronation is a natural movement.
Like you if you watch me run you

778
00:38:33,000 --> 00:38:35,960
will see me pronate heavily and 
probably like one of my faculty 

779
00:38:36,200 --> 00:38:38,000
in my underground was like I 
don't even know how you move 

780
00:38:38,000 --> 00:38:40,600
forward and then like a week 
later I won the conference 

781
00:38:40,600 --> 00:38:45,400
championship of the 10K. 
So you know, but if you are 

782
00:38:45,400 --> 00:38:48,600
having issues with pronation, if
it is stressing tissues like 

783
00:38:48,600 --> 00:38:51,240
your Achilles or post your 
tibiality giving you issues with

784
00:38:51,240 --> 00:38:53,600
things that we know are 
associated with it, that is 

785
00:38:53,600 --> 00:38:54,760
where this is going to benefit 
you. 

786
00:38:55,120 --> 00:38:57,920
So I'm going to stay away from 
super shoes for the moment, but 

787
00:38:57,920 --> 00:39:02,360
a couple of issues I've really 
enjoyed for faster efforts. 

788
00:39:02,760 --> 00:39:04,640
I haven't used them for racing 
because typically I stick with 

789
00:39:04,640 --> 00:39:06,040
super shoe stuff because I can 
handle it. 

790
00:39:06,040 --> 00:39:09,520
But for faster efforts, the 
Brooke Hyperion GTS has been a 

791
00:39:09,560 --> 00:39:12,320
really great shoe for me. 
It's one of the few mild, 

792
00:39:12,320 --> 00:39:14,880
stability light racing shoes 
left on the market. 

793
00:39:15,080 --> 00:39:18,120
It's got guide rails in it, it 
is snappy, it's quick. 

794
00:39:18,120 --> 00:39:20,920
It's not a super shoe, but it's 
simply light enough to be used 

795
00:39:20,920 --> 00:39:23,080
for a lot of racing knees, 
especially like 5K10K. 

796
00:39:23,080 --> 00:39:24,280
Maybe longer if you can handle 
it. 

797
00:39:24,600 --> 00:39:27,000
So that's a really great race 
type shoe. 

798
00:39:27,560 --> 00:39:29,560
Another really great shoe if you
want something for a little 

799
00:39:29,560 --> 00:39:31,800
longer distance is going to be 
the Saucony Tempest, which I 

800
00:39:31,800 --> 00:39:35,360
have just loved and have many 
miles on on multiple versions. 

801
00:39:35,360 --> 00:39:37,960
It's not plated, but again, it's
got a combination of a super 

802
00:39:37,960 --> 00:39:41,440
foam and some Eva in it and you 
did some really good guidance 

803
00:39:41,440 --> 00:39:43,640
concepts. 
If you pronate or supinate, it 

804
00:39:43,640 --> 00:39:44,760
actually tends to work really 
well. 

805
00:39:44,760 --> 00:39:47,360
I was really surprised at a lot 
of our testers, Nathan and 

806
00:39:47,360 --> 00:39:49,080
Andrea also did really well in 
it. 

807
00:39:49,080 --> 00:39:51,960
But again, for that kind of 
stuff, for longer distance, if 

808
00:39:51,960 --> 00:39:54,640
you want a super foam for 
racing, that is going to do 

809
00:39:54,640 --> 00:39:57,240
really, really well. 
The next couple things, if 

810
00:39:57,240 --> 00:40:02,560
you're like, OK, I specifically 
want a super shoe for this. 

811
00:40:03,000 --> 00:40:07,160
That doesn't quite exist. 
There are some super shoes in my

812
00:40:07,160 --> 00:40:09,160
mind that tend to be a little 
bit better. 

813
00:40:09,400 --> 00:40:12,080
So like one that works for me is
the endorphin elite because of 

814
00:40:12,080 --> 00:40:14,680
the wider platform and the side 
walls tend to work really, 

815
00:40:14,680 --> 00:40:15,920
really well. 
For somebody like me that 

816
00:40:15,920 --> 00:40:18,440
pronates a lot. 
And the other one is going to be

817
00:40:18,440 --> 00:40:22,800
the Adidas Adios pro because the
torch, the the rods are so stiff

818
00:40:23,120 --> 00:40:26,760
and the way the lateral bevel is
set up that it kind of throws me

819
00:40:26,760 --> 00:40:30,640
lateral and keeps me lateral as 
I transition through to heal. 

820
00:40:30,800 --> 00:40:33,840
So hopefully that answers that. 
How do you feel about which is 

821
00:40:33,960 --> 00:40:36,800
the? 
Ultra vanish carbon, that was. 

822
00:40:36,800 --> 00:40:39,440
Exactly my question. 
I also asked that question to 

823
00:40:39,440 --> 00:40:42,040
both of you. 
I I think it's a great shoe. 

824
00:40:42,040 --> 00:40:44,480
It doesn't provide to me 
personally. 

825
00:40:44,480 --> 00:40:47,160
It's more on the neutral side of
things and kind of like 

826
00:40:47,400 --> 00:40:50,920
unnaturally stable, but not one 
that I would consider some for 

827
00:40:50,920 --> 00:40:53,320
somebody who pronates quite a 
bit. 

828
00:40:55,600 --> 00:40:58,200
Yeah, just personally, I mean, I
think it does a. 

829
00:40:58,200 --> 00:41:01,960
Pretty good job it's but it it's
lower stack right It's like what

830
00:41:01,960 --> 00:41:04,040
33? 
The foam's a little firmer. 

831
00:41:04,040 --> 00:41:07,000
They got some sole flaring in 
there like and it's a pretty 

832
00:41:07,000 --> 00:41:09,160
wide, yeah, it's like, I feel 
like it. 

833
00:41:09,480 --> 00:41:11,520
I feel like it does a pretty 
good job. 

834
00:41:11,920 --> 00:41:14,120
Would I choose to race? 
It's done better for me as I 

835
00:41:14,200 --> 00:41:17,320
ripped off the lateral sole. 
Like, would I? 

836
00:41:17,320 --> 00:41:18,880
Would I? 
Choose that shoe to race in over

837
00:41:18,880 --> 00:41:20,440
a lot of the other shoes on the 
market? 

838
00:41:20,440 --> 00:41:22,760
No, I wouldn't. 
That's just me being honest. 

839
00:41:22,760 --> 00:41:26,800
But I mean if it's a. 
Simply a question of whether or 

840
00:41:26,800 --> 00:41:30,080
not do I feel like relatively 
stable in it, because I tend to 

841
00:41:30,080 --> 00:41:32,960
pronate quite a bit too. 
When I'm fatigued like I feel 

842
00:41:32,960 --> 00:41:34,480
like it does a pretty good job 
for me. 

843
00:41:34,920 --> 00:41:37,120
I would but some of the 
requirements that I'd normally 

844
00:41:37,120 --> 00:41:40,280
have to make me feel more 
confident for like for like rate

845
00:41:40,280 --> 00:41:42,040
longer. 
Maybe I'm doing this for longer 

846
00:41:42,040 --> 00:41:44,000
racing. 
But to be like a, hey, this 

847
00:41:44,000 --> 00:41:47,200
stuff has some guidance as I 
would want some side walls, I 

848
00:41:47,200 --> 00:41:50,440
think I'd want things to be a 
little bit more stable than mid 

849
00:41:50,440 --> 00:41:53,080
foot because the challenge is 
like they they don't have that 

850
00:41:53,280 --> 00:41:55,640
that outsole foam in the mid 
foot. 

851
00:41:55,640 --> 00:41:58,520
So when you transition through 
it, he'll feel good, forefoot 

852
00:41:58,520 --> 00:42:00,880
feels good, but it feels just a 
little unstable, like not 

853
00:42:00,880 --> 00:42:03,080
unstable but just very neutral 
for me in the mid foot. 

854
00:42:03,080 --> 00:42:05,400
So that's why I'm kind of 
hesitating and to be fair. 

855
00:42:05,400 --> 00:42:08,440
Like to Some of these shoes 
aren't necessarily like what I 

856
00:42:08,440 --> 00:42:11,520
would pin as a stability shoe. 
Like, they're all neutral, 

857
00:42:11,720 --> 00:42:13,720
right? 
Except for The Tempest. 

858
00:42:13,720 --> 00:42:16,120
And, well, yeah, The Tempest. 
Yes, Hyperion GTS. 

859
00:42:16,320 --> 00:42:21,240
Yeah, but totally agree on that.
But yeah, Tempest, Hyperion GTS,

860
00:42:21,240 --> 00:42:22,920
If you're not looking for a 
super, super shoe. 

861
00:42:23,520 --> 00:42:26,040
Super, super. 
How do you feel about, yeah, 

862
00:42:26,040 --> 00:42:27,720
super duper shoe. 
Never mind. 

863
00:42:28,080 --> 00:42:29,320
Continue. 
No, no. 

864
00:42:29,320 --> 00:42:30,080
Keep. 
Well, yeah. 

865
00:42:30,080 --> 00:42:31,240
Keep going. 
No, no, no, you have to. 

866
00:42:31,240 --> 00:42:31,960
Bring it up now. 
I was. 

867
00:42:31,960 --> 00:42:34,600
Thinking more? 
Supinating, but the Super Blast 

868
00:42:34,680 --> 00:42:37,880
A6 Super Blast? 
Oh, that's a great question. 

869
00:42:37,880 --> 00:42:41,400
I, you know, I think the Super 
blast could work because the 

870
00:42:41,400 --> 00:42:43,320
side walls and what, you know, 
how could I forget? 

871
00:42:44,000 --> 00:42:47,360
I think you forget about it For 
racing, I would definitely 

872
00:42:47,360 --> 00:42:49,560
consider that shoe. 
If you're not like worried about

873
00:42:49,560 --> 00:42:51,680
like the stack height limits or 
whatever, which the most of us 

874
00:42:51,680 --> 00:42:54,080
that doesn't apply to us. 
I think that could be a really, 

875
00:42:54,080 --> 00:42:57,200
really great option given it's 
got a more super phone, which 

876
00:42:57,200 --> 00:42:58,920
I'm still not exactly sure what 
that is. 

877
00:42:59,200 --> 00:43:02,320
It's got the side walls, it's 
got the lat like the the frontal

878
00:43:02,320 --> 00:43:05,240
plane stiffness in it. 
Yeah, I think that that could be

879
00:43:05,760 --> 00:43:07,560
an option along with those other
ones. 

880
00:43:07,560 --> 00:43:09,000
Yeah, I think it's a great idea.
Sweet. 

881
00:43:09,480 --> 00:43:10,840
Well. 
I'm gonna, I'm gonna pitch us 

882
00:43:10,840 --> 00:43:12,840
two more, maybe three more 
questions. 

883
00:43:12,840 --> 00:43:14,360
But this first one is a little 
bit longer. 

884
00:43:14,360 --> 00:43:19,360
So Francisco emailed and they 
said I'm a 46 year old male 

885
00:43:19,360 --> 00:43:22,240
runner that has run long 
distance since the age of 15. 

886
00:43:22,520 --> 00:43:24,880
During the last three years have
had problems with Achilles 

887
00:43:24,880 --> 00:43:27,200
tendinosis. 
Then in parentheses, said had 

888
00:43:27,200 --> 00:43:30,320
lots of physical therapy. 
And have been trying to prepare 

889
00:43:30,320 --> 00:43:33,240
for marathons. 
I recently completed Half an 

890
00:43:33,240 --> 00:43:34,560
Iron Man. 
I'm able to run again. 

891
00:43:35,200 --> 00:43:38,040
I've been having trouble getting
into racing shape due to the 

892
00:43:38,040 --> 00:43:41,440
injury and recovery time. 
I'm not able to run after hard 

893
00:43:41,440 --> 00:43:45,560
workouts the way I once did. 
I'm not sure if it's nutrition 

894
00:43:45,560 --> 00:43:49,560
or age, however my old ways of 
running are not working for me. 

895
00:43:49,840 --> 00:43:52,680
I'm wondering if you know of any
good books, coaches, or if you'd

896
00:43:52,680 --> 00:43:55,640
recommend a physical therapist 
to help put together an exercise

897
00:43:55,640 --> 00:43:59,000
plan and modifications. 
So I can start racing again. 

898
00:43:59,960 --> 00:44:02,320
It's not like this is my 
dissertation or it is this is 

899
00:44:02,320 --> 00:44:04,760
literally Francisco, this is my 
dissertation. 

900
00:44:04,760 --> 00:44:10,760
So we I just recorded an episode
last week on this exact topic 

901
00:44:10,760 --> 00:44:14,320
about what I am learning in this
So if you've had Achilles 

902
00:44:14,320 --> 00:44:16,440
tendinosis, you need to be aware
of the fact I'm gonna try to 

903
00:44:16,440 --> 00:44:17,520
give you the Cliff notes 
version. 

904
00:44:17,520 --> 00:44:19,720
So, Nathan, Dave, if I go too 
long, just tell me. 

905
00:44:19,920 --> 00:44:22,520
Yeah, go short because. 
That episode will be out by the 

906
00:44:22,520 --> 00:44:24,960
time they hear this. 
So go back to that one. 

907
00:44:25,200 --> 00:44:27,840
Go back and listen to that. 
The Cliff Notes version is that 

908
00:44:27,840 --> 00:44:30,800
your Achilles tend in terms of 
propulsion, your calf and 

909
00:44:30,800 --> 00:44:34,200
Achilles tendon are two of the 
most important areas for getting

910
00:44:34,200 --> 00:44:36,440
you forward as you. 
If you've had Achilles 

911
00:44:36,440 --> 00:44:39,400
tendinosis and there's an 
increased as you age, you are 

912
00:44:39,400 --> 00:44:42,400
losing a lot of the elastic 
properties that help propel you 

913
00:44:42,400 --> 00:44:45,480
forward and store energy and 
elastically release it. 

914
00:44:45,960 --> 00:44:50,840
Now, Achilles tend like 
irritated tendons don't like 

915
00:44:50,840 --> 00:44:53,080
really fast things if they're 
not ready, so it's not 

916
00:44:53,080 --> 00:44:55,720
surprising harder and faster 
workouts piss this off. 

917
00:44:55,720 --> 00:44:58,000
Like you're checking boxes 
going, yeah, this is definitely 

918
00:44:58,320 --> 00:45:01,720
an ongoing tendinosis. 
And it gets harder because your 

919
00:45:01,720 --> 00:45:05,880
calf muscles, actually, when you
run, they really are supposed to

920
00:45:05,880 --> 00:45:08,680
contract fairly isometrically, 
and a lot of the length change 

921
00:45:08,680 --> 00:45:11,640
happens from your tendon. 
So if the tendon is losing its 

922
00:45:11,640 --> 00:45:13,760
function, IE it's not 
functioning at the same level 

923
00:45:13,760 --> 00:45:15,800
because of ongoing tendinosis, 
yeah, it makes sense. 

924
00:45:15,800 --> 00:45:17,840
You're losing some of the speed,
things are harder to do. 

925
00:45:18,240 --> 00:45:21,640
So you need to have to work with
somebody that really understands

926
00:45:21,640 --> 00:45:26,280
tendon pathology and basic calf 
raises and like your classic 

927
00:45:26,280 --> 00:45:28,240
LIKE like ISIS sent what you 
know. 

928
00:45:28,240 --> 00:45:30,880
All this like fairly 
stereotypical stuff doesn't make

929
00:45:30,880 --> 00:45:33,880
the same long term benefit when 
we know about tendons is you 

930
00:45:33,880 --> 00:45:38,680
need to load that thing heavy 
and slow for a minimum of 9012 

931
00:45:38,680 --> 00:45:40,840
months. 
It takes that long for the 

932
00:45:40,840 --> 00:45:43,480
tissue to actually change and 
you need to have an appropriate 

933
00:45:43,480 --> 00:45:46,480
progression back to function and
be able to go hey, if I really 

934
00:45:46,480 --> 00:45:49,160
want this to go like pain, by 
the way, is not a good indicator

935
00:45:49,160 --> 00:45:51,600
of this because you will, your 
pain will disappear long before 

936
00:45:51,600 --> 00:45:54,600
this thing is truly changed. 
You need to work with somebody 

937
00:45:54,600 --> 00:45:56,720
that really understands tendons 
going to be able to progress you

938
00:45:56,720 --> 00:46:00,440
through heavy eccentrics or 
heavy slow resistance training 

939
00:46:00,440 --> 00:46:02,320
appropriately. 
And it's not, it's not a three 

940
00:46:02,320 --> 00:46:04,440
sets of 10. 
This is like you're loading this

941
00:46:04,440 --> 00:46:08,000
thing really hard for like 3 to 
5 reps, three to five sets a 

942
00:46:08,000 --> 00:46:10,400
couple times a week 
appropriately to get the tendon 

943
00:46:10,400 --> 00:46:13,200
to increase and it's stiffness. 
And then you have to have 

944
00:46:13,200 --> 00:46:17,240
somebody that appropriately gets
you to, to learn how to get that

945
00:46:17,240 --> 00:46:20,560
tendon to become elastic and 
with appropriate plyometrics. 

946
00:46:20,920 --> 00:46:24,080
So who that is specifically in 
your area, I don't know, but I'm

947
00:46:24,080 --> 00:46:26,240
going to say go listen to the 
episode I just did. 

948
00:46:26,240 --> 00:46:29,800
That may help guide you a little
bit more Cliff note on. 

949
00:46:29,800 --> 00:46:33,640
Tendinopathy in general, like 
tendons, take time to change. 

950
00:46:34,520 --> 00:46:38,360
To physically change the 
structure of that, like, like 

951
00:46:38,360 --> 00:46:40,840
you said, you have to have a 
pretty rigorous function. 

952
00:46:40,840 --> 00:46:43,160
Yeah, exactly. 
You got to train these things 

953
00:46:43,160 --> 00:46:46,400
because they they do a lot of 
absorbing, they do a lot of 

954
00:46:46,400 --> 00:46:49,280
lengthening, but they do a lot 
of exploding too. 

955
00:46:50,120 --> 00:46:54,800
And so that's like they have a 
lot of jobs, a lot of roles and 

956
00:46:54,800 --> 00:46:57,560
in order for them to do that 
effectively and to truly have a 

957
00:46:57,560 --> 00:47:01,520
change at that like microscopic 
level that it takes time. 

958
00:47:02,000 --> 00:47:06,080
So I think having some patience 
with that process as well is 

959
00:47:06,080 --> 00:47:09,800
huge and eight to 12 weeks like 
this kind of the classic 

960
00:47:09,800 --> 00:47:11,440
physical therapy run isn't 
enough. 

961
00:47:11,440 --> 00:47:13,760
Even up to six months there's 
been some evidence to just 

962
00:47:13,760 --> 00:47:15,360
that's not enough. 
You have to keep going and 

963
00:47:15,360 --> 00:47:18,480
continue to load that thing to 
get it to really change. 

964
00:47:18,480 --> 00:47:20,160
And there's also some 
interesting evidence suggests 

965
00:47:20,160 --> 00:47:23,160
that you may not actually change
the actual structure of the 

966
00:47:23,160 --> 00:47:25,720
tendon. 
But the function is what takes 

967
00:47:25,720 --> 00:47:28,440
sometimes that long to change, 
and your function and your pain 

968
00:47:28,520 --> 00:47:31,360
and all that kind of stuff can 
certainly improve, I think. 

969
00:47:32,560 --> 00:47:34,360
Wow, almost lost my voice for a 
second. 

970
00:47:35,560 --> 00:47:38,280
I do think getting you sick just
by talking to you. 

971
00:47:38,760 --> 00:47:42,640
Yeah, through the computer, no. 
But I think in terms of your 

972
00:47:42,640 --> 00:47:46,800
question of books, coaches, PTS,
etc, I think if you have a local

973
00:47:46,800 --> 00:47:49,960
PT, that's always my go to. 
If you have a local PT who works

974
00:47:49,960 --> 00:47:52,480
with runners. 
That's that's awesome. 

975
00:47:52,720 --> 00:47:57,000
If you don't, I think your next 
best step is to find a coach who

976
00:47:57,000 --> 00:48:00,320
is a PT because they'll be able 
to work with you longitudinally 

977
00:48:00,320 --> 00:48:02,080
over. 
Like if you're willing to enable

978
00:48:02,080 --> 00:48:05,760
to invest in that, they could 
work with you over the course of

979
00:48:05,760 --> 00:48:09,560
years to help you get to the 
point where not only can they 

980
00:48:09,560 --> 00:48:12,800
help progress kind of the 
loading program but. 

981
00:48:12,880 --> 00:48:15,520
They can also help you 
understand your response to 

982
00:48:15,520 --> 00:48:18,800
harder workouts and then help 
you tailor your program to the 

983
00:48:18,800 --> 00:48:20,880
function of that that region and
stuff. 

984
00:48:21,120 --> 00:48:25,640
I think that's where finding a 
coach with a PT background. 

985
00:48:26,240 --> 00:48:29,520
That's the you're in the sweet 
spot for that in my opinion and 

986
00:48:29,520 --> 00:48:33,000
I guess shameless plug for 
Andrea Myers. 

987
00:48:33,000 --> 00:48:34,680
So she's on our team. 
She does some coaching. 

988
00:48:34,680 --> 00:48:38,080
I don't know if she's accepting 
people accepting new athletes, 

989
00:48:38,080 --> 00:48:41,560
but I know she does coaching. 
I know that I and I have a team 

990
00:48:41,560 --> 00:48:46,160
of coaches who are PTS. 
So our team has some people but 

991
00:48:46,160 --> 00:48:50,680
I think there's there's many 
other ones there's we're going 

992
00:48:50,680 --> 00:48:51,680
to have. 
I think we're going to have a 

993
00:48:51,680 --> 00:48:56,400
guest on soon. 
Train smart, run strong. 

994
00:48:56,400 --> 00:48:59,720
I think it's her Instagram 
handle Victoria but she she does

995
00:48:59,720 --> 00:49:02,600
a lot of coaching and strength 
training but I think that's the 

996
00:49:02,600 --> 00:49:07,400
perfect match up is you know PT 
and coach can give you the 

997
00:49:07,840 --> 00:49:11,320
modifications to your training 
program and help you through the

998
00:49:11,320 --> 00:49:13,280
progression of the loading 
program. 

999
00:49:13,520 --> 00:49:16,720
I would also say, you know. 
Going back to David's comment on

1000
00:49:16,720 --> 00:49:20,600
nutrition, tendon health and 
nutrition are are are pretty 

1001
00:49:20,600 --> 00:49:23,120
tied as well, so. 
If you're looking. 

1002
00:49:23,840 --> 00:49:26,680
In hydration, if you're looking 
for a coach, another one would 

1003
00:49:26,680 --> 00:49:30,160
be A a sports dietitian who also
coaches. 

1004
00:49:30,160 --> 00:49:33,760
So that'd be my other my other 
two cents on that shout out to A

1005
00:49:33,760 --> 00:49:36,240
previous guest. 
Brody Sharp also is not a bad 

1006
00:49:36,240 --> 00:49:39,600
person to look at since he does 
both physiotherapy and coaching 

1007
00:49:39,800 --> 00:49:42,080
those that are international all
right. 

1008
00:49:42,080 --> 00:49:46,160
So one more question for us 
before we sign off. 

1009
00:49:46,760 --> 00:49:50,480
This is from Matt McKenzie on 
Instagram and they asked, can 

1010
00:49:50,480 --> 00:49:53,720
there be too many shoes in your 
rotation? 

1011
00:49:54,600 --> 00:49:56,280
There can never be. 
Too many shoes? 

1012
00:49:56,280 --> 00:50:00,000
What kind of a question is that?
Why would there ever be too many

1013
00:50:00,000 --> 00:50:03,440
shoes? 
No, In all seriousness, there's 

1014
00:50:03,480 --> 00:50:06,560
one there probably could be. 
Like, yeah, if you're having. 

1015
00:50:06,680 --> 00:50:08,960
Too much variance in. 
Load and you're not able to 

1016
00:50:08,960 --> 00:50:10,880
actually get any consistency 
under you. 

1017
00:50:12,120 --> 00:50:14,080
And you're just constantly being
loaded in different ways. 

1018
00:50:14,080 --> 00:50:18,680
Can't get into a rhythm, like 
sometimes that can actually 

1019
00:50:18,680 --> 00:50:20,240
increase some of that risk, 
Like. 

1020
00:50:20,920 --> 00:50:24,040
With that said, variability can 
help with decreasing risk. 

1021
00:50:24,040 --> 00:50:27,280
So there's a middle ground. 
So you just just find something 

1022
00:50:27,280 --> 00:50:28,680
like. 
I don't recommend running in a 

1023
00:50:28,680 --> 00:50:32,200
different chute every single day
That I don't recommend. 

1024
00:50:32,960 --> 00:50:34,760
Like for a monster? 
Yeah, exactly like. 

1025
00:50:34,760 --> 00:50:37,800
If that was like literally your 
long term like. 

1026
00:50:38,160 --> 00:50:41,120
Way of doing this, I would 
probably say like I don't even 

1027
00:50:41,120 --> 00:50:46,200
do that, like don't do that. 
But I mean if you have like, I 

1028
00:50:46,200 --> 00:50:49,240
don't know, like let's say you 
have an easy day shoe, you have 

1029
00:50:49,240 --> 00:50:52,520
a long run shoe, you have a 
workout shoe, you have a track 

1030
00:50:52,520 --> 00:50:56,320
shoe, you've got like you could 
have a pretty solid amount of 

1031
00:50:56,320 --> 00:51:00,800
shoes and kind of rotate things 
around and have it be fine. 

1032
00:51:00,800 --> 00:51:04,680
But I don't think running in a 
different shoe every single day,

1033
00:51:04,680 --> 00:51:06,640
all of the time. 
Or. 

1034
00:51:07,600 --> 00:51:09,880
Every other day, you know, I 
think it's also. 

1035
00:51:09,880 --> 00:51:13,400
Possible to if you're if you're 
rotating through tons of shoes 

1036
00:51:13,400 --> 00:51:15,560
it's possible to run in it's 
you're increasing your 

1037
00:51:15,560 --> 00:51:18,240
likelihood of running into a 
shoe that gives you a problem. 

1038
00:51:18,440 --> 00:51:22,120
So I am of the persuasion that 
shoes don't fix injuries but 

1039
00:51:22,120 --> 00:51:24,920
they can cause them and so I 
think that if you're rotating a 

1040
00:51:24,920 --> 00:51:27,720
ton you're increasing your 
likelihood of running into one 

1041
00:51:27,720 --> 00:51:31,240
that doesn't match you. 
And honestly, so I, you know, I,

1042
00:51:31,240 --> 00:51:35,320
I've run into a number of 
random, you know, injuries over 

1043
00:51:35,320 --> 00:51:38,920
the last year since. 
Dor stuff and I I think it's 

1044
00:51:38,960 --> 00:51:41,040
partially that isn't. 
Yeah, you've had a couple. 

1045
00:51:41,040 --> 00:51:44,440
Individual shoes that just 
really messed you up, Yes. 

1046
00:51:44,560 --> 00:51:46,960
I've had a couple shoes that 
have really messed me up and 

1047
00:51:46,960 --> 00:51:49,280
I've had a couple too. 
Where it's like you put it on, 

1048
00:51:49,280 --> 00:51:51,840
you run one run, you're like, 
I'm not running in that again. 

1049
00:51:52,840 --> 00:51:55,080
And then I had another shoe 
where I wanted. 

1050
00:51:55,080 --> 00:51:58,440
I was so excited about that shoe
that I was like, I'm going to 

1051
00:51:58,440 --> 00:52:00,760
give it another go. 
And then I was like, I can't 

1052
00:52:00,760 --> 00:52:04,320
physically run in that again 
Audio's, yeah, that was that 

1053
00:52:04,320 --> 00:52:07,320
one. 
I got 2 two runs in that shoe 

1054
00:52:07,320 --> 00:52:08,640
and I was like this. 
I can't. 

1055
00:52:08,760 --> 00:52:12,040
I'm literally limping right now.
Like, right. 

1056
00:52:12,960 --> 00:52:15,520
And this isn't just to scare 
anybody by the way of having a 

1057
00:52:15,520 --> 00:52:18,840
decent shoe rotation, if you can
afford it, because the only 

1058
00:52:18,840 --> 00:52:21,920
evidence we have out there on 
decreasing injuries has been 

1059
00:52:21,920 --> 00:52:24,040
strength training and having a 
shoe rotation. 

1060
00:52:25,080 --> 00:52:28,560
So and nobody's done that on the
other side though, So what, You 

1061
00:52:28,560 --> 00:52:30,360
know, I don't. 
Nobody's. 

1062
00:52:30,400 --> 00:52:32,960
Yeah, yeah, studied that. 
But I would, I think you're 

1063
00:52:32,960 --> 00:52:35,800
totally right to going. 
If you have too many pairs of 

1064
00:52:35,800 --> 00:52:39,120
shoes, you run the risk of 
running into one that might 

1065
00:52:39,120 --> 00:52:40,680
injure you. 
And that is certainly a risk 

1066
00:52:40,680 --> 00:52:43,600
that we all carry for those of 
us who like we are very 

1067
00:52:43,600 --> 00:52:45,600
fortunate to get to test a lot 
of different shoes. 

1068
00:52:45,840 --> 00:52:48,520
But that also means it increases
the risk of us getting one that 

1069
00:52:48,520 --> 00:52:51,200
really doesn't work for us and 
then having to try to run 

1070
00:52:51,200 --> 00:52:54,160
through it, you know, just to 
get the review out at our own 

1071
00:52:54,280 --> 00:52:56,520
peril. 
So that does happen. 

1072
00:52:57,200 --> 00:53:00,000
I mean, or you could. 
Just run an alpha fly for every 

1073
00:53:00,000 --> 00:53:01,680
single run and just call it a 
day. 

1074
00:53:01,680 --> 00:53:03,720
That's it. 
I would not do that. 

1075
00:53:05,000 --> 00:53:06,880
Can we We can we do one more 
question? 

1076
00:53:06,920 --> 00:53:08,160
Oh man, what? 
What? 

1077
00:53:08,200 --> 00:53:09,680
What? 
Question Do you want to do the 

1078
00:53:09,760 --> 00:53:12,960
very the very, very last? 
No, the very, very last 10 

1079
00:53:12,960 --> 00:53:18,000
regarding the. 
Trochanteric Yes, yes we can. 

1080
00:53:18,440 --> 00:53:21,520
Just for you Matt. 
So this is an e-mail from Nico 

1081
00:53:21,520 --> 00:53:24,320
Rivera. 
They said, big fan of your 

1082
00:53:24,320 --> 00:53:26,160
podcast. 
From your experiences working 

1083
00:53:26,160 --> 00:53:29,160
with injured runners who are 
either new or experienced with 

1084
00:53:29,160 --> 00:53:32,040
super shoes, how frequent is the
occurrence of Trochanteric 

1085
00:53:32,040 --> 00:53:34,040
Bursitis? 
And if so, have you discovered 

1086
00:53:34,040 --> 00:53:37,640
that this is due to super shoe 
use or other factors like 

1087
00:53:37,640 --> 00:53:41,160
strength chain, subpar warm up, 
subpar warm up and cooldown 

1088
00:53:41,160 --> 00:53:44,080
routine, lack of sleep and or 
rest to just to name a few. 

1089
00:53:45,800 --> 00:53:49,080
That's the question. 
There's other really nice things

1090
00:53:49,080 --> 00:53:52,880
that they say after that like, 
yeah, to all the dads of Dor 

1091
00:53:52,880 --> 00:53:55,120
hang in there, which I 
appreciate as. 

1092
00:53:55,480 --> 00:53:59,200
I now have a child and they 
bring diseases in the house all 

1093
00:53:59,200 --> 00:54:00,360
the time. 
I'm just going to be sick for 

1094
00:54:00,360 --> 00:54:01,440
the next I don't know how many 
years. 

1095
00:54:02,080 --> 00:54:03,880
I'm just kidding. 
I love my kid 18. 

1096
00:54:03,880 --> 00:54:04,320
Yeah. 
Thanks. 

1097
00:54:04,920 --> 00:54:06,800
So what do you do you get? 
Well, me. 

1098
00:54:06,800 --> 00:54:09,520
Oh, I have to answer this. 
I have my question. 

1099
00:54:09,800 --> 00:54:11,960
All right, fine. 
We were ready to call. 

1100
00:54:11,960 --> 00:54:14,480
It a day, man. 
All right, fine. 

1101
00:54:14,480 --> 00:54:16,400
We want to go to Ronald. 
'S we're wanted. 

1102
00:54:16,440 --> 00:54:21,960
All right, let's talk about. 
All right. 

1103
00:54:21,960 --> 00:54:23,720
We're still at 50 4 minutes. 
I'll I'll get this. 

1104
00:54:24,440 --> 00:54:28,600
So to answer your question on 
this, running injuries are 

1105
00:54:28,600 --> 00:54:32,160
always multifactorial. 
So not doing enough strength 

1106
00:54:32,160 --> 00:54:34,320
training, not warming up well 
enough. 

1107
00:54:34,320 --> 00:54:37,640
Sleep is a huge factor obviously
for injury risk and we've talked

1108
00:54:37,640 --> 00:54:41,240
about this extensively, not 
optimal nutrition. 

1109
00:54:41,240 --> 00:54:44,920
Like go listen to my talk with 
Rich Willie on, like running an 

1110
00:54:45,120 --> 00:54:47,760
like an A relative energy 
deficiency and how bad that is 

1111
00:54:47,760 --> 00:54:51,000
for you, just not only for your 
skeletal system but also your 

1112
00:54:51,000 --> 00:54:54,800
musculoskeletal system. 
I will say that it's not that I 

1113
00:54:54,800 --> 00:54:58,240
see trochanteric Bursitis 
specifically because that's just

1114
00:54:58,240 --> 00:55:01,400
one pathology. 
And I really see a lot, a lot of

1115
00:55:01,400 --> 00:55:05,760
increased injuries for those who
are really overusing super shoes

1116
00:55:06,120 --> 00:55:08,640
that a lot of stuff going on at 
the hip, right. 

1117
00:55:08,640 --> 00:55:11,800
Because a lot of super shoes 
with some exceptions tend to 

1118
00:55:11,800 --> 00:55:14,160
shift the workload up to the 
knee and the hip. 

1119
00:55:14,880 --> 00:55:18,120
They tend to extend your stride,
they tend to be a little less 

1120
00:55:18,120 --> 00:55:21,120
stable, so the deep hip muscles 
have to work a lot harder. 

1121
00:55:21,280 --> 00:55:24,000
You tend to increase your stride
length which kind of works your 

1122
00:55:24,000 --> 00:55:26,360
hip flexors and and stretches 
them a lot more. 

1123
00:55:26,560 --> 00:55:29,240
Some of your your IT tend to 
extend kind of your back a 

1124
00:55:29,240 --> 00:55:31,000
little more if you don't have 
enough hip extensions. 

1125
00:55:31,000 --> 00:55:33,320
You can also see some lumbar 
issues with that because you'll 

1126
00:55:33,320 --> 00:55:37,680
be compensating. 
But again, that's all on top of 

1127
00:55:37,680 --> 00:55:41,320
if you are strong enough if and 
you've prepared yourself to run 

1128
00:55:41,320 --> 00:55:45,000
in super shoes and you're using 
them appropriately because they 

1129
00:55:45,000 --> 00:55:47,440
are tools and they're not meant 
to be used all the time. 

1130
00:55:47,840 --> 00:55:50,520
If you are getting enough sleep,
if you've got adequate 

1131
00:55:50,520 --> 00:55:52,800
nutrition, a lot of that 
together is going to help keep 

1132
00:55:52,800 --> 00:55:55,720
you healthy. 
But that said, the shoes 

1133
00:55:55,720 --> 00:55:58,160
typically do increase stress in 
that area. 

1134
00:55:58,160 --> 00:56:01,080
So it just means if you're going
to use them, you need to be 

1135
00:56:01,080 --> 00:56:03,160
smarter about them. 
Make sure you're maintaining 

1136
00:56:03,160 --> 00:56:05,520
your sleep, make sure you don't 
over train, make sure you got 

1137
00:56:05,520 --> 00:56:08,640
good nutrition, make sure you do
strengthening the whole lower 

1138
00:56:08,640 --> 00:56:10,640
extremity. 
But especially look at some of 

1139
00:56:10,640 --> 00:56:13,680
the talks I've done on strength 
and preparing yourself for super

1140
00:56:13,680 --> 00:56:14,360
shoes. 
That's it. 

1141
00:56:14,360 --> 00:56:17,040
There's a great episode that I 
did on that and that we've 

1142
00:56:17,040 --> 00:56:20,080
talked about. 
I think there's a reason you 

1143
00:56:20,080 --> 00:56:22,040
might see that. 
I can't specifically say 

1144
00:56:22,040 --> 00:56:24,960
Trochanteric Bursitis, but I can
definitely say that there's been

1145
00:56:24,960 --> 00:56:29,400
an increase in hip and and like 
lumbo pelvic pathology, but 

1146
00:56:29,400 --> 00:56:32,000
nobody's actually done any like 
studies on that yet. 

1147
00:56:32,000 --> 00:56:33,720
That's just been kind of 
testimonial. 

1148
00:56:34,840 --> 00:56:36,640
Curious if you 2 have any 
thoughts on that, even though I 

1149
00:56:36,640 --> 00:56:38,000
know brought this question about
myself. 

1150
00:56:38,240 --> 00:56:41,320
Yeah, I haven't. 
Seen anecdotally, I haven't seen

1151
00:56:41,720 --> 00:56:46,800
more trochanteric pain syndrome.
Things I also I just whenever I 

1152
00:56:46,800 --> 00:56:49,400
see trachenteric Bursitis, I 
just I always have to say that 

1153
00:56:49,400 --> 00:56:52,480
that is one of the most overly 
diagnosed conditions that 

1154
00:56:52,480 --> 00:56:56,000
exists. 
Over 85%, this is a study on 

1155
00:56:56,000 --> 00:56:59,280
this, but over 85% of lateral 
hip pain is actually due to 

1156
00:56:59,280 --> 00:57:02,840
gluteal tendinopathy and not the
Bursa itself, which means that 

1157
00:57:02,840 --> 00:57:04,800
your treatment approach is very,
very different. 

1158
00:57:04,800 --> 00:57:08,000
If it's not an issue, Yeah, If 
you're doing, yeah. 

1159
00:57:08,080 --> 00:57:09,240
So it's just. 
Yeah. 

1160
00:57:09,240 --> 00:57:11,160
So if you're trying to treat 
Bursa, it's not going to help 

1161
00:57:11,160 --> 00:57:12,000
you. 
It's got to be something 

1162
00:57:12,000 --> 00:57:15,000
different, so. 
Which is which I think is a 

1163
00:57:15,000 --> 00:57:17,480
positive thing because when 
it's, you know, some kind of 

1164
00:57:17,480 --> 00:57:20,120
tendinopathy, tendons want to be
loaded. 

1165
00:57:20,120 --> 00:57:23,560
So it's a very fun treatment 
approach and rehabilitation. 

1166
00:57:23,800 --> 00:57:27,440
So I have to always say that, 
but I agree with, you know, in 

1167
00:57:27,440 --> 00:57:29,840
the question you kind of answer,
you kind of answered a little 

1168
00:57:29,840 --> 00:57:32,000
bit where there are just so many
factors and I think there's a 

1169
00:57:32,000 --> 00:57:34,000
really good framework for 
running injuries. 

1170
00:57:34,000 --> 00:57:38,240
In the Bertelsen article from 
2017, I'm just going to read one

1171
00:57:38,240 --> 00:57:40,400
quote from it. 
It says injury occurs as a 

1172
00:57:40,400 --> 00:57:43,720
result of the runner possessing 
multiple risk factors. 

1173
00:57:43,960 --> 00:57:46,240
And then participating in 
running under certain 

1174
00:57:46,240 --> 00:57:50,040
circumstances to a degree where 
the structures load capacity was

1175
00:57:50,040 --> 00:57:53,160
exceeded. 
So it takes a lot of factors in 

1176
00:57:53,160 --> 00:57:56,840
the right moment where it just 
exceeds kind of the the tissue 

1177
00:57:56,840 --> 00:57:59,400
capacity. 
In the case of this that like 

1178
00:57:59,400 --> 00:58:02,520
Matt mentioned it could be due 
to shifting of loads maybe you 

1179
00:58:02,520 --> 00:58:05,600
decrease some of the maybe you 
fatigue out some of those you 

1180
00:58:05,600 --> 00:58:08,200
know other stabilizing hip 
muscles and then some of the 

1181
00:58:08,200 --> 00:58:11,200
other glute I mean and that can 
a lot of those stabilizing hip 

1182
00:58:11,200 --> 00:58:15,120
muscles attach into the the. 
Greater trochanter of the hip, 

1183
00:58:15,120 --> 00:58:17,240
which is that bone on the 
outside where that Bursa sits. 

1184
00:58:17,240 --> 00:58:21,840
So that's where I I totally, I 
think it matters that it might 

1185
00:58:21,840 --> 00:58:25,680
not be trochanteric Bursitis and
more likely isn't and it might 

1186
00:58:25,680 --> 00:58:29,080
be due to the stabilizing 
demands that are put on our hip 

1187
00:58:29,080 --> 00:58:32,200
when we run in super shoes. 
And so there's there's my two 

1188
00:58:32,200 --> 00:58:36,720
cents, but that's it. 
But thank you all for joining us

1189
00:58:36,720 --> 00:58:39,160
on this mailbag episode and 
submitting your questions. 

1190
00:58:39,280 --> 00:58:42,480
We'll be reaching out again in 
another month to be asking for 

1191
00:58:42,480 --> 00:58:45,040
some more and we're coming 
closer to the end of the year. 

1192
00:58:45,040 --> 00:58:47,360
So we'll probably be putting out
some content about some of our 

1193
00:58:47,360 --> 00:58:49,880
favorite footwear for this past 
year. 

1194
00:58:50,320 --> 00:58:52,600
And so if you have specific 
questions or shoes that you want

1195
00:58:52,600 --> 00:58:54,840
us to talk about, please let us 
know that as well. 

1196
00:58:55,240 --> 00:58:57,320
We hope to talk to you all next 
time. 

1197
00:58:57,320 --> 00:58:58,120
Thanks for joining us.