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Hello everyone, and welcome to 
the Doctors of Running podcast, 

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where we, a group of doctors of 
physical therapy, discuss the 

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art and the science of the stuff
that we're putting on our feet. 

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I'm Andrea Myers, and today I've
got Megan Flynn with us for 

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another special episode. 
Welcome, Megan. 

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Thanks for joining again. 
Thank you, Andrea. 

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My pleasure. 
Megan's got a lot of great life 

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and running updates for us, 
which we'll get to in a minute. 

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Today we're doing a this or that
episode where we answer your 

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questions comparing two options.
So we're really excited about 

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this format and we've got some 
great questions for you all. 

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So hang tight and we'll get to 
the questions. 

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But first, Megan, I I think the 
last episode you and I recorded 

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together was last year. 
So tell everybody what you've 

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been up to. 
Last time we talked, you were 

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coming back from an injury. 
So how is that going? 

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How's training? 
And tell us a little bit about 

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your triathlon accomplishments, 
too. 

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Yeah, yeah. 
So, yeah, it's been a while 

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since I've been on the podcast. 
I was. 

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I'm looking forward to like 
getting back into it. 

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So let's see. 
I had been kind of sidelined, 

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like I hadn't been running for a
while for probably it was pretty

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close to a year with an SI joint
issue. 

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I finally figured all that out, 
thank God, knock on wood, 

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everything's going well now. 
But I ended up getting very into

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like biking and swimming like we
discussed on. 

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I think we talked about it on 
the previous podcast that I was 

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in, but now I've been able to 
get back into running and some 

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training. 
Signed up for the Philly 

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marathon, which is coming up in 
eight weeks from yesterday. 

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I had my 1st 20 mile or 
yesterday so I'd say things are 

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going pretty well. 
But that being said, so going 

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like a little bit back into like
all the cross training and 

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everything through injury, I 
ended up getting very into 

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biking. 
As as you know I usually ask 

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Andrea as my go to for any 
questions for biking, but so I 

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ended up signing up for a couple
more triathlons. 

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I did one back in July. 
That ended up going pretty well.

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It was my first harder run since
CIM of 2022 of last year, and it

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went pretty well. 
It was kind of my test. 

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Let's see how everything feels 
during this and see if we can 

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start getting back into running.
Felt good. 

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We did another triathlon in the 
Pine Barrens on September 9th, 

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which went very, very well. 
I was actually the first one 

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that I did that I actually felt 
like I had like trained for 

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running wise. 
And of course, the run. 

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So the run on that course is 
just like a side note. 

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The run on that course is 
actually through like a soft 

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sand trail. 
So like getting off the bike, 

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usually I'm like, all right, we 
got the run now like I'm finally

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like ready for the run and I 
turn into the trail. 

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I was like, Oh my gosh, like 
this is. 

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Not ideal, but it ended up going
really well. 

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It's the first time I got onto 
like the overall podium, which 

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was pretty exciting as a goal. 
So congratulations, Thank you. 

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But since then, so that was 
September 9th. 

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I've been really transitioning 
completely to marathon training,

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going to try to go for it at 
Philly. 

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I am signed up for Chicago, so 
I'm going out there next 

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weekend. 
And I'm not really quite sure 

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how much I'm going to be doing 
of it. 

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I'm going to probably. 
So I'm going through a few few 

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options, either pacing a group 
of like friends that are trying 

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to hit a time or just going all 
out for the first half and 

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seeing what I can do and where 
I'm at in my training and then 

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trusting that I'll stop running 
after that. 

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I think that's the hardest part 
for me. 

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I don't. 
And I I know myself and I know 

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that would be difficult for me. 
So between my coach and I have 

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to decide kind of what we're 
going to do there. 

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Yeah. 
Then looking ahead to the 

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future, I don't know if I told 
you this, told you this yet, but

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we did sign up for 1/2 Iron Man.
That's all in. 

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June of next year. 
So Montremblant Nice. 

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That's a great. 
Course, I've heard it's pretty 

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hilly. 
Have you have you been out 

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there? 
I not for Iron Man, I've been up

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there for bike racing, but so 
many of my friends have done 

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Tremblant, both the half and the
full and just consistently. 

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People say it's one of their 
favorite courses, so you should 

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have a. 
Lot of fun. 

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So I'm excited, very excited for
that. 

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And then the another huge thing 
over the last six months we 

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opened up our own physical 
therapy clinic. 

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Forerunners in Hillsborough, NJ 
called Cadence Physical Therapy 

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and personal training. 
So right now I'm the only 

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physical therapist, but we also 
have 6 personal trainers that 

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work with us. 
And it's been it's been pretty 

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awesome. 
I mean, we're growing. 

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It's been an adventure, like 
figuring out the marketing. 

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I'm sure you understand having 
like your own practice as well, 

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but yeah, it's been it's been 
awesome. 

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Very busy and a goodbye. 
It's it's so cool following your

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guys on social media and just 
seeing how you're growing and I 

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love that you're busy and I mean
6 personal trainers is a big 

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deal. 
So congratulations on that and 

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runners in your area are very 
lucky to have you. 

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Thank you. 
Well, I'm excited that you're 

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doing Philly. 
I'm doing it too, Megan. 

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You're doing Philly too, so 
hopefully we'll see. 

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Oh my goodness. 
Yeah, maybe we'll see each other

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there. 
I was gonna ask what your next 

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race is. 
When are you getting down there?

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Yeah, we'll get some chat. 
The Yeah, the fighting before 

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Yeah, but we can talk more. 
Awesome. 

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Well, it's so exciting to hear 
your updates. 

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Oh, what shoe did you use for 
that? 

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Try where the run was on sand. 
And was it a good shoe for? 

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You So I went with the Saucony 
Endorphin Pro Two. 

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I don't have the threes, but I 
really, really like the twos and

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I know they do well or better 
than my usual racing shoes, 

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which I tend to go for the Nike 
Vaporified 2 or Alpha flies. 

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And I I know those don't do 
well. 

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I know it was like some sort of 
a trail. 

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So I didn't know it was soft 
sand, cuz then I don't. 

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I don't know if I would have 
made the same choice, but I know

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they have better traction in my 
opinion than the Nikes do. 

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So I went to Pro 2 nice and you 
didn't feel like you had any 

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traction issues in those? 
It was hard to tell. 

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Another reason I went with them 
is because I tried those elastic

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laces for the first time. 
And the next percent twos have 

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like a tongue that like kind of 
it would be. 

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It would still be difficult to 
get them like perfectly on, 

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whereas the endorphin pros have 
like the the gutted time. 

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So it was easier to just slide 
them on. 

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Oh yeah, I can see that for 
sure. 

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Well, that's very cool, and what
a unique triathlon of. 

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Course it was. 
It was awesome. 

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It was like the swim was great, 
like it was like an out out and 

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background of buoy and there 
were only like 20 people that 

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you started with. 
So that was like my favorite 

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swim so far. 
But yeah, that's nice to not be 

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in such a big crowd at the 
start. 

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All right, well, let's move on 
to the subjective. 

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So, you know, this is a episode 
today where we're answering your

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questions. 
So the subjective is, send us 

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more questions. 
We love to answer your 

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questions, so put them down in 
the comments. 

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Send us an e-mail at 
doctorsofrunning@gmail.com. 

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So we're going to move into the 
questions that you all submitted

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on Instagram. 
So I'm going to kick the 

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questions off to Megan and then 
we will kind of go back and 

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forth on these topics. 
So the first two questions 

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actually are from So Leah under 
score a she they have questions 

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about shoes for sprinters. 
So the first question, Megan, is

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stiffer or flexible running 
shoes for sprinters. 

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What do you think? 
So for sprinters, I would go on 

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the side of stiffer shoes for 
sprinters mostly because. 

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So when you're trying to run as 
fast as they are for a short 

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amount of time, you want that 
efficiency, that quick energy 

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return. 
So with a stiffer plate you're 

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able to get more of that, you're
able to get a quicker turnover. 

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I kind of viewed this one as 
like. 

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Like I kind of started thinking 
of it like on a spectrum of like

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sprinter to like longer 
distance. 

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So like maybe 400 down. 
I would consider like you need 

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like a stiffer plate. 
And then as you get like into 

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like those longer distances, 
we'll say 800 at the shortest, 

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it starts like you kind of like 
start the scale starts shifting 

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like, OK, there's more injury 
risk and issues discomfort with 

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a stiffer plate versus like. 
Okay, we want a little bit of of

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the flexibility or cushion as 
you get into the longer the 

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longer races. 
But overall for this one, I'd 

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say long long answer, short, 
stiffer. 

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Yeah, I would definitely agree. 
And I think you know we often 

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talk about when we're testing 
shoes like for running faster 

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intervals and all of us here on 
do are primarily distance 

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runners. 
I like a shoe that's a little 

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more flexible in the forefoot if
I'm doing like mile pace, but 

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I'm not doing all out sprints 
and I agree if I was doing all 

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out sprints like training for 
the 100 or the 200, I would want

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a really stiff shoe. 
But the longer the event the you

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do need a little more give in 
your shoe. 

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So Yep, I would agree definitely
stiffer. 

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If we're talking about like the 
one, the two are the four and 

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then going a little more 
flexible for anything 8 and 

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above. 
I know this isn't part of this 

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person's question, but just 
thinking about this question as 

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you go into the even longer 
distances though, like half, 

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marathon, marathon, a lot of 
people start preferring a shoe 

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that's a little stiffer to help 
with efficiency. 

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Like, I know that I wouldn't 
want to run a marathon, let's 

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say in the street fly, because 
it's pretty flexible. 

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What what do you think? 
Like for a longer distances, for

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your half marathon marathon? 
Are you looking for something 

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that's more flexible, a little 
stiffer? 

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Nice balance of? 
Probably a balance of both or 

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toward a little bit stiffer just
for that, like extra bounce or 

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return, excuse me, just for that
extra return. 

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But like I'm thinking of the 
shoes that I usually do like any

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races or like longer workouts in
and while they do it, like some 

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of them do have the plate, 
there's a lot of cushion 

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surrounding them, which I think 
obviously that's different than 

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like when I. 
So when I read this question I 

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saw like sprinters, I'm 
picturing them racing and spikes

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like the rigid plate underneath.
I think like like to your point,

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as the like events get longer 
and you want more of that energy

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return efficiency. 
I think that's where like the 

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plate comes in, but with that 
added foam between so you get 

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that little bit of the give too.
So it's not as doesn't feel as 

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aggressive as obviously a 
sprinting shoe, right? 

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Yeah, couldn't imagine trying to
run very far and they sprinting.

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My calves are just thinking 
about that spike. 

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Yes, yes. 
So the second part of this 

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person's question is a 
comparison of three shoes, and I

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was surprised at these choices. 
So it makes me wonder a little 

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bit if this person is talking 
about like 100 two, 100 meter 

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sprinting or maybe just strides.
But between these three shoes, 

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which would you pick for 
sprinting? 

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The New Balance Propel version 
4, New Balance SC Trainer 

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version two, or New Balance 
Rebel version 3. 

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So this is a really tough one 
for me because I haven't run in 

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any of them so. 
Yeah, it makes it a little a 

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little difficult, but I did read
a little bit through and I 

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actually saw these both as like 
separate questions. 

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So I felt like in general for 
training, which if we go on the 

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training side, just based off 
what I've read and like reviews 

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and everything, I I personally 
would choose the V4 because it 

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sounds a lot like to me, it 
sounds a lot like the endorphin 

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speed which I love to run in. 
Has the less aggressive plate. 

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I believe the V2 has the carbon 
carbon plate in it. 

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So in in my opinion I would have
gone with the V4 just thinking 

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of regular training for 
sprinting. 

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What's do you remember off the 
top of your head with the like 

226
00:13:11,700 --> 00:13:13,220
stack height? 
I'm thinking stack height for 

227
00:13:13,220 --> 00:13:15,380
sprinters because you want that 
like ground field too. 

228
00:13:15,680 --> 00:13:17,040
Yeah, Do you remember? 
There we go. 

229
00:13:17,160 --> 00:13:20,520
So here's here's the SC trainer 
version two. 

230
00:13:20,520 --> 00:13:24,960
So really thick sole 40 at least
40 in the heel. 

231
00:13:25,960 --> 00:13:29,280
I would not Sprint in this, it's
just it's too much shoe. 

232
00:13:30,160 --> 00:13:33,840
The Rebel V3 that it would 
actually be my pick. 

233
00:13:33,960 --> 00:13:36,200
I didn't. 
The Rebel didn't work too well 

234
00:13:36,200 --> 00:13:38,800
for me just because of where the
toe spring starts. 

235
00:13:40,080 --> 00:13:44,400
But this would be a good 
sprinting shoe out of the three.

236
00:13:44,400 --> 00:13:48,680
Just because it's This is not a 
super low stack height shoe, but

237
00:13:48,680 --> 00:13:52,280
it feels like one. 
If I remember right, the stacks 

238
00:13:52,280 --> 00:13:58,800
like in the 30s, but it still 
has a fair amount of ground feel

239
00:13:58,800 --> 00:14:03,200
to it despite the thicker 
midsole and it's pretty flexible

240
00:14:03,200 --> 00:14:06,760
in the forefoot. 
The Propel is the only one I 

241
00:14:06,760 --> 00:14:10,920
haven't run in, but I would 
agree with you from just reading

242
00:14:10,920 --> 00:14:13,160
the reviews, you could Sprint in
that one. 

243
00:14:15,210 --> 00:14:17,890
So I would say between the 
Propel and the Rebel, definitely

244
00:14:17,890 --> 00:14:21,530
not the SC trainer, version one 
or version two, although version

245
00:14:21,530 --> 00:14:26,210
two would be more suited to 
faster running than version one 

246
00:14:26,570 --> 00:14:29,090
because version two has lost 
some weight. 

247
00:14:29,690 --> 00:14:32,730
The midsole isn't. 
The stack height isn't quite as 

248
00:14:32,730 --> 00:14:35,330
thick as version one. 
All right. 

249
00:14:35,330 --> 00:14:38,930
So the next question comes from 
Andre Palma. 

250
00:14:39,570 --> 00:14:43,570
And that person wants to know 
best ways to find the right shoe

251
00:14:43,570 --> 00:14:46,420
for you. 
Do you go by cheapest or the 

252
00:14:46,420 --> 00:14:49,340
most expensive? 
This this is an interesting one.

253
00:14:49,860 --> 00:14:54,940
So I think, I think the best way
to find the right shoe for you 

254
00:14:54,940 --> 00:14:57,460
is to try a bunch of to try 
different ones. 

255
00:14:57,460 --> 00:15:01,460
Go to like your local running 
store see what feels right on 

256
00:15:01,460 --> 00:15:04,900
your foot. 
Some stores are like okay with 

257
00:15:04,900 --> 00:15:10,020
you taking them for like a short
test run to try it out to go 

258
00:15:10,020 --> 00:15:11,820
cheapest versus expensive, I 
mean. 

259
00:15:12,340 --> 00:15:14,460
There are a lot of very 
expensive shoes out there that 

260
00:15:14,460 --> 00:15:17,260
do not work for everybody and 
vice versa. 

261
00:15:17,260 --> 00:15:19,580
There's some like I don't even 
want to say cheaper shoes, but 

262
00:15:19,580 --> 00:15:23,980
less expensive shoes that are 
out there that might be perfect 

263
00:15:23,980 --> 00:15:27,700
for you versus like a 275, 
three, $100 pair of shoe out 

264
00:15:27,700 --> 00:15:31,020
there like going based off 
price. 

265
00:15:31,020 --> 00:15:35,700
I think that's more difficult 
of, I don't know it's that's a 

266
00:15:35,980 --> 00:15:39,020
difficult thing to put as like 
one of the first. 

267
00:15:39,750 --> 00:15:43,110
The first things to look at when
choosing the right shoe, I would

268
00:15:43,110 --> 00:15:46,230
think more of like like get 
that, like gait analysis. 

269
00:15:46,230 --> 00:15:49,510
Test out the shoes, see what 
kind of a foot you have, what 

270
00:15:49,510 --> 00:15:52,070
fits, what fits better, any 
injury history, anything like 

271
00:15:52,070 --> 00:15:53,790
that. 
What do you, what do you think? 

272
00:15:54,350 --> 00:15:57,870
I totally agree. 
I think price is not indicative 

273
00:15:57,870 --> 00:16:00,830
of how a shoe is going to 
perform for an individual. 

274
00:16:01,150 --> 00:16:05,270
I mean, these days, price is 
indicative of the type of shoe 

275
00:16:05,270 --> 00:16:07,510
you're getting. 
If you're looking at a shoe over

276
00:16:07,510 --> 00:16:12,190
$200.00, you're probably getting
a shoe that has P backs. 

277
00:16:12,550 --> 00:16:15,710
You're probably getting a shoe 
that has at least a nylon plate,

278
00:16:15,710 --> 00:16:18,590
if not a carbon plate. 
So it's a shoe that's designed 

279
00:16:18,590 --> 00:16:24,910
for racing. 
Most, like decent trainers these

280
00:16:24,910 --> 00:16:29,470
days are in the 130 to $150.00 
range, but there are plenty of 

281
00:16:29,470 --> 00:16:33,190
trainers and like the 90 to $100
range that performed just as 

282
00:16:33,190 --> 00:16:36,150
well, if not better. 
And the only way to know is to 

283
00:16:36,150 --> 00:16:40,000
test them out. 
So I definitely wouldn't use 

284
00:16:40,000 --> 00:16:44,880
price as a way to as the primary
means of choosing your shoe. 

285
00:16:44,920 --> 00:16:46,560
You've definitely got to go try 
them out. 

286
00:16:46,880 --> 00:16:50,560
And remember, all of these shoes
go on sale and some of them go 

287
00:16:50,560 --> 00:16:54,160
on sale really quickly. 
So if there's an expensive shoe 

288
00:16:54,160 --> 00:16:57,160
that you've tried at the running
store and you really love it, 

289
00:16:57,160 --> 00:17:01,400
but it's just too much for you, 
wait three months because it 

290
00:17:01,400 --> 00:17:04,880
very well could be 30% off or 
even more. 

291
00:17:04,880 --> 00:17:07,000
Yeah, and I know there there are
also. 

292
00:17:07,920 --> 00:17:10,760
Like some websites have like 
comparison tools. 

293
00:17:11,040 --> 00:17:14,720
So like say you try on a pair of
shoes that Oh my gosh, they're 

294
00:17:14,720 --> 00:17:17,079
perfect. 
They're so comfortable, but I 

295
00:17:17,079 --> 00:17:19,400
can't afford them. 
You can see like, OK, what shoe 

296
00:17:19,400 --> 00:17:22,119
is similar to it. 
Test that one out and see if 

297
00:17:22,119 --> 00:17:24,359
that works. 
Like if if price really is a 

298
00:17:24,359 --> 00:17:28,880
limiting factor then that's 
another another thing to to try 

299
00:17:29,040 --> 00:17:32,040
look at definitely. 
And the other thing I would say 

300
00:17:32,040 --> 00:17:36,290
is you could have three shoes 
that are the same price, one of 

301
00:17:36,290 --> 00:17:41,570
them you could get 500 miles out
of, one you could get 200 miles 

302
00:17:41,570 --> 00:17:43,650
out of and 1:00 you could get 
300 out of. 

303
00:17:44,010 --> 00:17:49,930
So durability also factors into 
like the the value of a shoe. 

304
00:17:50,290 --> 00:17:54,050
So that's where reading she 
reviews and especially like the 

305
00:17:54,050 --> 00:17:58,330
longer term she reviews. 
That's why at Dor we try to 

306
00:17:58,330 --> 00:18:02,610
publish like 100 mile updates. 
200 mile updates, 300 mile 

307
00:18:02,610 --> 00:18:06,560
updates so people know how these
shoes perform over time. 

308
00:18:07,240 --> 00:18:10,040
Lots of shoes are going to feel 
great after 30 miles. 

309
00:18:10,320 --> 00:18:14,480
But if at 200 miles you've 
completely chewed through the 

310
00:18:14,480 --> 00:18:18,440
exposed midsole and you can't 
run in it anymore, that shoe 

311
00:18:18,440 --> 00:18:21,880
isn't a very good value. 
Whereas if you had a shoe that 

312
00:18:21,880 --> 00:18:26,150
that was the same price and you 
could get 3 or 400 miles out of 

313
00:18:26,150 --> 00:18:30,790
it, well you've essentially made
that shoe half as expensive for 

314
00:18:30,790 --> 00:18:33,870
you compared to buying that shoe
that wears out at 200. 

315
00:18:35,110 --> 00:18:38,110
All right. 
So next question comes from P/E 

316
00:18:38,110 --> 00:18:41,550
J under score 2018. 
And I let this is a great 

317
00:18:41,550 --> 00:18:44,310
question. 
I'm interested to hear your 

318
00:18:44,310 --> 00:18:47,530
thoughts, Megan. 
So stability shoes for neutral 

319
00:18:47,530 --> 00:18:51,050
runners or only neutral shoes 
for neutral runners? 

320
00:18:51,130 --> 00:18:54,610
So I would go towards neutral 
shoes for neutral runners, 

321
00:18:54,610 --> 00:18:58,690
because stability shoes end up 
doing a lot of the work for. 

322
00:18:58,810 --> 00:19:01,370
I think they have a time and a 
place for stability shoes, 

323
00:19:01,370 --> 00:19:05,970
obviously, but they do a lot of 
the work for the smaller muscles

324
00:19:05,970 --> 00:19:08,810
in your foot and ankle. 
So if you're already like if 

325
00:19:08,810 --> 00:19:11,490
you're already a neutral runner,
why are we going to give that 

326
00:19:11,490 --> 00:19:13,800
support? 
To muscles that already are kind

327
00:19:13,800 --> 00:19:15,800
of figuring out how to do their 
job that you're not having any 

328
00:19:15,800 --> 00:19:19,520
issues with. 
I think if you throw a stability

329
00:19:19,520 --> 00:19:22,680
shoe at a neutral runner, that 
might actually end up leading to

330
00:19:22,680 --> 00:19:25,360
more weaknesses down the line. 
Whereas like a neutral shoe 

331
00:19:25,680 --> 00:19:31,680
gives more of that ability or 
opportunity for those muscles to

332
00:19:31,680 --> 00:19:34,920
perform, for the smaller muscles
to work and support the arter on

333
00:19:34,920 --> 00:19:38,320
their own instead of having that
stability shoe control any 

334
00:19:38,320 --> 00:19:40,140
movement. 
So for this one, I would 

335
00:19:40,460 --> 00:19:41,980
definitely go toward a neutral 
shoe. 

336
00:19:42,340 --> 00:19:43,780
Yeah. 
And I would agree with what you 

337
00:19:43,780 --> 00:19:46,060
said. 
And I would also say that, you 

338
00:19:46,060 --> 00:19:48,940
know, back in the day when you 
talked about a stability shoe, 

339
00:19:49,220 --> 00:19:51,740
you were talking about a shoe 
with a medial post. 

340
00:19:52,780 --> 00:19:57,180
But now stability has really 
been expanded in terms of what 

341
00:19:57,180 --> 00:19:59,060
type of stability you can 
provide. 

342
00:19:59,060 --> 00:20:03,220
So if you're a very neutral 
runner and you run in, let's say

343
00:20:03,220 --> 00:20:05,540
a traditional stability shoe 
with a medial post. 

344
00:20:05,990 --> 00:20:09,310
Not only could that potentially 
weaken the muscles in your feet,

345
00:20:09,310 --> 00:20:13,310
but it could also push you too 
far laterally and give you an 

346
00:20:13,310 --> 00:20:17,670
injury. 
So a stability issue for a 

347
00:20:17,670 --> 00:20:22,270
person who doesn't need to avoid
excess medial motion can 

348
00:20:22,270 --> 00:20:24,550
actually be detrimental to the 
runner. 

349
00:20:25,270 --> 00:20:29,150
So similar like for me, I I have
the opposite problem. 

350
00:20:29,190 --> 00:20:33,710
I often land too far laterally, 
so if I ran in a shoe that tried

351
00:20:33,710 --> 00:20:39,510
to prevent or control pronation 
at all, it tends to give me pain

352
00:20:39,510 --> 00:20:43,630
at my lateral midfoot because 
it's essentially keeping me even

353
00:20:43,630 --> 00:20:48,110
further out for longer, which is
a problem I have even without a 

354
00:20:48,110 --> 00:20:52,630
stability shoe. 
However, that being said, there 

355
00:20:52,630 --> 00:20:56,470
are some neutral runners who 
their favorite shoe in the world

356
00:20:56,470 --> 00:20:59,990
is a stability shoe. 
So if you're comfortable in that

357
00:20:59,990 --> 00:21:03,750
shoe, there's absolutely nothing
wrong with using that. 

358
00:21:03,750 --> 00:21:07,110
And you know, we talk about a 
lot about the comfort filter, 

359
00:21:08,590 --> 00:21:12,870
which basically states that a 
shoe that is comfortable for a 

360
00:21:12,870 --> 00:21:16,230
runner is most likely to be the 
right shoe for a runner. 

361
00:21:16,780 --> 00:21:19,980
So if you're a, you know, 
neutral runner out there, but 

362
00:21:19,980 --> 00:21:24,140
your favorite shoe is a 
traditional stability shoe, that

363
00:21:24,140 --> 00:21:26,580
doesn't necessarily mean you 
have to stop running in it. 

364
00:21:27,020 --> 00:21:31,860
But you also might consider 
adding in a shoe that has less 

365
00:21:31,860 --> 00:21:37,100
most motion control elements and
see how what effects that has on

366
00:21:37,100 --> 00:21:41,700
your running and your mechanics.
Yes, and also like 100% agree 

367
00:21:41,700 --> 00:21:44,780
with that if if you found a shoe
that's comfortable and works for

368
00:21:44,780 --> 00:21:45,780
you and you're not getting 
injured. 

369
00:21:47,100 --> 00:21:51,260
Great. 
But maybe like as the PT and me 

370
00:21:51,260 --> 00:21:55,220
wants to come out and say, make 
sure you're doing like your foot

371
00:21:55,220 --> 00:21:57,900
and ankle exercises, keeping 
those muscles working like all 

372
00:21:57,900 --> 00:21:59,140
that. 
But that goes for every runner 

373
00:21:59,140 --> 00:22:01,900
out there. 
Absolutely, Yeah. 

374
00:22:03,660 --> 00:22:06,180
All right. 
The next question is from Angie 

375
00:22:06,180 --> 00:22:10,380
runs Foam rolling or Massage Gun
Megan. 

376
00:22:10,820 --> 00:22:15,350
I would go toward sorry. 
I would go toward the foam 

377
00:22:15,350 --> 00:22:18,270
rolling, not massage gun. 
I don't have anything against 

378
00:22:18,270 --> 00:22:23,350
massage guns personally, but I 
find the foam roller to be more 

379
00:22:23,390 --> 00:22:27,390
effective and more controlled. 
I guess. 

380
00:22:28,550 --> 00:22:32,190
I think I I like it because you 
can start more with like a 

381
00:22:32,190 --> 00:22:37,110
broad, like a broad area and 
then find those like focal 

382
00:22:37,110 --> 00:22:39,390
points that you want to spend a 
little bit more time on with the

383
00:22:39,470 --> 00:22:41,910
foam roller. 
Or is it the fair gun Or the 

384
00:22:41,910 --> 00:22:42,950
massage gun? 
Or? 

385
00:22:43,760 --> 00:22:49,520
Whatever brand you have, I find 
like I tend to either miss spots

386
00:22:49,520 --> 00:22:54,120
or I focus too much on one spot 
to the point that it actually is

387
00:22:54,120 --> 00:22:57,720
counterproductive. 
But I would say for this one 

388
00:22:57,920 --> 00:23:02,920
foam rolling, I would say both. 
But if I had to only use one or 

389
00:23:02,920 --> 00:23:06,080
only recommend one to somebody, 
I would recommend using a foam 

390
00:23:06,080 --> 00:23:10,040
roller because I think that it 
is more effective overall, 

391
00:23:10,780 --> 00:23:14,620
improving facial mobility and 
decreasing soreness. 

392
00:23:15,060 --> 00:23:18,500
But I use both and I use them 
for different purposes. 

393
00:23:18,820 --> 00:23:22,980
So I use the foam roller to roll
out like when I when my muscles 

394
00:23:22,980 --> 00:23:27,780
feel tight or sore, I've done a 
hard workout or I sat on a plane

395
00:23:27,780 --> 00:23:31,220
for five hours. 
The foam roller definitely works

396
00:23:31,220 --> 00:23:34,620
better at making me feel like I 
can move better. 

397
00:23:35,540 --> 00:23:39,860
The massage gun really works at 
a neuromuscular, neuromuscular 

398
00:23:39,860 --> 00:23:42,940
level to help your muscles 
relax. 

399
00:23:43,380 --> 00:23:48,900
And I actually primarily use my 
massage gun before I run as kind

400
00:23:48,900 --> 00:23:53,260
of like not an activation tool 
because the whole premise of 

401
00:23:53,260 --> 00:23:57,780
activation is a little dubious, 
but it feels like it just 

402
00:23:57,780 --> 00:24:02,020
prepares me to run. 
I spend a couple minutes on each

403
00:24:02,020 --> 00:24:06,680
major muscle group in my legs 
and I feel ready to move after 

404
00:24:06,680 --> 00:24:11,680
that, But if I had to only use 
one tool, it would definitely be

405
00:24:11,680 --> 00:24:14,720
the foam roller. 
So question I have a question 

406
00:24:14,720 --> 00:24:17,880
for you. 
So would you do you use the foam

407
00:24:17,880 --> 00:24:20,280
roller ever before? 
You just do like the massage gun

408
00:24:20,280 --> 00:24:22,600
before and then foam roller 
after. 

409
00:24:23,040 --> 00:24:26,960
Yeah, foam roller after. 
I've I've experimented with all 

410
00:24:26,960 --> 00:24:32,200
sorts of stuff over the years 
and I just, I find that if I 

411
00:24:32,200 --> 00:24:36,610
foam roll before I run, it's 
almost too much. 

412
00:24:36,810 --> 00:24:39,290
I don't know if you've ever had 
the experience of like getting a

413
00:24:39,290 --> 00:24:42,370
deep tissue massage the day 
before a workout or race and 

414
00:24:42,370 --> 00:24:44,210
like your legs feel dead 
afterwards. 

415
00:24:44,210 --> 00:24:48,690
Yeah, I kind of feel that way. 
If I foam roll before running, 

416
00:24:50,050 --> 00:24:55,890
it's just it's too much pressure
on my fascia and muscles right 

417
00:24:55,890 --> 00:24:59,210
before needing to perform. 
So for me it works better 

418
00:24:59,210 --> 00:25:01,050
afterwards. 
I'm going to try that. 

419
00:25:03,060 --> 00:25:04,180
Yeah. 
Report back please. 

420
00:25:04,340 --> 00:25:08,100
I will. 
I will, and this actually brings

421
00:25:08,100 --> 00:25:15,140
us nicely into our next question
from Chai Bree 9 Massage post 

422
00:25:15,140 --> 00:25:18,220
Marathon or no? 
And if yes, best time. 

423
00:25:18,380 --> 00:25:21,860
So for me, the thought of 
getting a massage the day after 

424
00:25:21,860 --> 00:25:27,860
a marathon sounds horrible. 
That being said, as a PT I've 

425
00:25:28,180 --> 00:25:31,420
given massages the day after 
somebody are in a marathon. 

426
00:25:31,820 --> 00:25:36,180
And they swear by it. 
But for me, I would say probably

427
00:25:36,180 --> 00:25:43,060
not until three days after, just
because I I don't think, I I 

428
00:25:43,060 --> 00:25:49,060
don't think I would respond well
to having anyone work on my legs

429
00:25:49,060 --> 00:25:52,340
right after a marathon. 
Like just like, you know, like 

430
00:25:52,340 --> 00:25:55,620
I'd go back to like the previous
question, I'd rather take a 

431
00:25:55,620 --> 00:25:57,980
phone roller where it's 
something that I'm in control 

432
00:25:57,980 --> 00:25:59,140
of. 
Like I'm not saying don't do any

433
00:25:59,140 --> 00:26:01,380
mobility or any like recovery 
work, but. 

434
00:26:02,250 --> 00:26:05,570
I would say more of something 
that you're able to control the 

435
00:26:05,570 --> 00:26:07,930
amount of pressure, you know 
what you're feeling and can 

436
00:26:07,930 --> 00:26:12,130
control it like just some light 
foam rolling mobility until that

437
00:26:12,130 --> 00:26:14,370
like third day when you're when 
you're feeling better. 

438
00:26:15,050 --> 00:26:17,410
Yeah, I would agree. 
I you know, this question 

439
00:26:17,410 --> 00:26:20,770
assumes that like, you can't get
a massage multiple times a week,

440
00:26:20,770 --> 00:26:26,710
but I think let's say you're 
getting 160 to 90 minute massage

441
00:26:26,710 --> 00:26:30,150
in the week after the marathon. 
I think waiting at least two or 

442
00:26:30,150 --> 00:26:33,910
three days makes the most sense 
because then the massage 

443
00:26:33,910 --> 00:26:37,310
therapist will be able to do 
some deeper work on your legs. 

444
00:26:37,670 --> 00:26:41,230
If you were to get a massage 
like the day after or even the 

445
00:26:41,230 --> 00:26:44,430
second day after, the massage 
therapist would probably just 

446
00:26:44,430 --> 00:26:47,710
have to stick to gentler 
techniques to help with 

447
00:26:47,710 --> 00:26:50,710
relaxation to help get any 
swelling out. 

448
00:26:50,710 --> 00:26:55,020
Maybe do some lymphatic type 
work, but most people probably 

449
00:26:55,020 --> 00:26:58,060
aren't going to tolerate deep 
tissue work one to two days 

450
00:26:58,060 --> 00:27:01,500
afterwards. 
Personally, I like to get a 

451
00:27:01,500 --> 00:27:05,180
massage like either the 2nd or 
the 3rd day after the marathon. 

452
00:27:06,300 --> 00:27:10,340
I will be on my foam roller the 
day of the marathon actually, 

453
00:27:11,060 --> 00:27:14,820
and my massage gun, because I 
know that even though it might 

454
00:27:14,820 --> 00:27:17,980
feel uncomfortable when I start,
it's going to feel better when 

455
00:27:17,980 --> 00:27:21,570
it's done. 
Coming back to running from 

456
00:27:21,570 --> 00:27:24,930
cycling, I've just been struck 
how differently the body 

457
00:27:24,930 --> 00:27:29,210
responds to like a hard bike 
race versus a hard running race,

458
00:27:30,210 --> 00:27:35,090
and how important movement is 
after a marathon or even a half 

459
00:27:35,090 --> 00:27:39,460
marathon or a shorter race. 
Whereas after a bike race you 

460
00:27:39,460 --> 00:27:42,100
just kind of feel like laying 
around and like, walking really 

461
00:27:42,100 --> 00:27:45,740
doesn't make you feel better. 
But after a marathon, if you 

462
00:27:45,740 --> 00:27:50,820
don't walk, you're going to be a
crumpled ball of pain very 

463
00:27:50,820 --> 00:27:52,260
quickly. 
So. 

464
00:27:52,780 --> 00:27:55,420
It's almost like subconsciously 
you know that too. 

465
00:27:55,420 --> 00:27:59,260
Because the last thing I want to
do is sit down or like, not move

466
00:27:59,260 --> 00:28:01,740
for an extended period of time 
right after a marathon. 

467
00:28:01,740 --> 00:28:05,300
Like sitting down for lunch and 
then like or whatever meal after

468
00:28:05,300 --> 00:28:06,980
the marathon and then standing 
back up. 

469
00:28:07,590 --> 00:28:09,910
Like, oh, now we got to keep 
moving. 

470
00:28:10,910 --> 00:28:16,550
Yeah, I did Grandma's in June. 
My friend and I did it together,

471
00:28:16,550 --> 00:28:19,910
and we flew back from Minnesota 
the day after. 

472
00:28:20,510 --> 00:28:23,910
And my friend is also a PT. 
So we're at the airport and 

473
00:28:23,910 --> 00:28:26,790
she's like, I think we should 
take the stairs. 

474
00:28:27,420 --> 00:28:31,100
And we had to go down, you know,
the giant flight of stairs at 

475
00:28:31,100 --> 00:28:32,700
the airport. 
And I was like, all right, and 

476
00:28:32,700 --> 00:28:35,820
we're carrying our carryons and 
we're struggling. 

477
00:28:35,860 --> 00:28:38,940
And there's this little girl at 
the bottom of the stairs looking

478
00:28:38,940 --> 00:28:42,060
at us like, What is wrong with 
these two ladies? 

479
00:28:42,180 --> 00:28:43,940
Those are that. 
That's the time when you have to

480
00:28:44,020 --> 00:28:47,860
wear the race shirt, the metal. 
So everyone's like, OK, you just

481
00:28:47,860 --> 00:28:52,520
ran in there. 
Yeah, That's why not, like, call

482
00:28:52,520 --> 00:28:55,760
911 for these four people, 
right. 

483
00:28:56,720 --> 00:28:58,480
But we'll be okay, don't worry 
that. 

484
00:28:58,680 --> 00:29:05,200
Was a couple days, Yeah, okay. 
So let's move on to the next 

485
00:29:05,200 --> 00:29:07,520
question, which is a really good
question. 

486
00:29:08,080 --> 00:29:12,120
I'm looking forward to talking 
about the lack thereof of 

487
00:29:12,120 --> 00:29:15,680
research on this topic. 
So Jen Chavarro asked 

488
00:29:16,250 --> 00:29:18,690
cryotherapy versus red light 
therapy. 

489
00:29:19,130 --> 00:29:21,970
So Megan, could you tell us a 
little bit about what both of 

490
00:29:21,970 --> 00:29:26,210
those terms mean? 
And if you were going to pick 

491
00:29:26,210 --> 00:29:29,690
one of them as a runner, which 
one would you choose? 

492
00:29:30,250 --> 00:29:35,050
So I haven't actually done 
either of these. 

493
00:29:35,050 --> 00:29:39,410
I'm not big on like these kinds 
of like recovery techniques 

494
00:29:39,410 --> 00:29:41,410
where but I do think they have 
like a time and place. 

495
00:29:41,410 --> 00:29:45,610
I think this is just more of 
like a side note I guess, but. 

496
00:29:47,380 --> 00:29:50,060
There's a lot of like recovery 
techniques and tools out there 

497
00:29:50,060 --> 00:29:53,100
that work for some people and 
work wonders but don't do 

498
00:29:53,100 --> 00:29:56,060
anything for other people. 
So I think if you're looking for

499
00:29:56,100 --> 00:29:59,060
a new recovery technique, these 
are good ones to try. 

500
00:29:59,860 --> 00:30:05,220
So cryotherapy is basically like
a quick I think it's usually 2 

501
00:30:05,220 --> 00:30:09,500
1/2 minutes of freezing, 
freezing, cold environment. 

502
00:30:09,700 --> 00:30:12,460
I was talking to one of my 
clients before, I said. 

503
00:30:12,460 --> 00:30:14,540
It's like you walk into this 
chamber. 

504
00:30:15,040 --> 00:30:18,760
And it's extremely cold and you 
stand there for 2 1/2 minutes 

505
00:30:18,760 --> 00:30:22,800
and then you come out and 
usually feel well besides cold 

506
00:30:22,800 --> 00:30:27,000
and you feel great after. 
Whereas like red light therapy. 

507
00:30:27,440 --> 00:30:29,680
I don't know if you want to 
expand on this a little bit 

508
00:30:29,680 --> 00:30:33,360
more, Andrea, but it sounds like
it's more of, it uses certain 

509
00:30:34,680 --> 00:30:39,520
like waves and frequencies to a 
specific area of your body to 

510
00:30:39,520 --> 00:30:42,280
promote more blood flow and more
of like the. 

511
00:30:44,450 --> 00:30:46,210
That's what I'm looking for, 
more of the cells that you want 

512
00:30:46,210 --> 00:30:49,690
to repair the tissue. 
So it sounds like cryotherapy is

513
00:30:49,690 --> 00:30:54,650
more of like a broad recovery, 
like general whole body recovery

514
00:30:55,490 --> 00:30:58,490
technique, whereas the red light
therapy is more focused and 

515
00:30:58,490 --> 00:31:01,490
helps with recovery toward the 
next session. 

516
00:31:01,890 --> 00:31:04,810
Yeah, yeah, I would agree with 
everything you said. 

517
00:31:05,690 --> 00:31:09,490
Yeah, cryotherapy being an 
extreme, an extremely cold 

518
00:31:09,490 --> 00:31:14,410
environment produces whole body 
and localized effects. 

519
00:31:14,410 --> 00:31:16,970
Of course, one of the main 
things that's going to happen is

520
00:31:16,970 --> 00:31:20,450
vasoconstriction, right? 
And that's why we put ice packs 

521
00:31:20,450 --> 00:31:24,210
on people. 
So after like a hard workout, 

522
00:31:25,090 --> 00:31:29,050
actually there are different sex
differences in how your body 

523
00:31:29,050 --> 00:31:33,090
responds to a workout. 
But it can be helpful to create 

524
00:31:33,090 --> 00:31:36,970
an environment where the blood 
vessels in your legs constrict 

525
00:31:37,510 --> 00:31:40,710
to help push blood flow back to 
your core. 

526
00:31:41,190 --> 00:31:44,550
And then when you come out of 
that cold environment, your 

527
00:31:44,550 --> 00:31:49,030
blood vessels dilate or widen, 
bringing blood flow back to the 

528
00:31:49,070 --> 00:31:51,470
area. 
And during that time of 

529
00:31:51,470 --> 00:31:55,750
vasoconstriction, all of those 
metabolites of your hard 

530
00:31:55,750 --> 00:32:01,030
workout, inflammatory chemicals,
maybe some muscle breakdown, 

531
00:32:01,310 --> 00:32:04,630
those concentrate at the 
capillary border. 

532
00:32:05,220 --> 00:32:09,700
And then as you vasodilate, your
blood basically washes all of 

533
00:32:09,700 --> 00:32:14,100
that away, brings it back, your 
kidneys process it and you get 

534
00:32:14,100 --> 00:32:19,780
rid of it. 
So cryotherapy is thought to do 

535
00:32:19,780 --> 00:32:23,660
all of that. 
But in terms of what it actually

536
00:32:23,660 --> 00:32:26,780
does for athletes, depends on 
what your goal is. 

537
00:32:26,780 --> 00:32:30,540
So like if your strength 
training and you're trying to 

538
00:32:30,580 --> 00:32:37,230
get hypertrophy benefits or 
you're trying to get all of the 

539
00:32:37,230 --> 00:32:41,070
inflammatory benefits of having 
overloaded your muscles, 

540
00:32:41,070 --> 00:32:45,390
cryotherapy is actually not a 
great thing to do because we all

541
00:32:45,390 --> 00:32:49,390
know that the way we get 
stronger is by breaking down so 

542
00:32:49,390 --> 00:32:51,910
that you can build up. 
But if you blunt that 

543
00:32:51,910 --> 00:32:55,750
inflammatory response, you're 
not going to get as big of a 

544
00:32:55,750 --> 00:33:02,120
building up response. 
So doing cryotherapy after a big

545
00:33:02,120 --> 00:33:05,800
workout in the gym might not be 
the best choice. 

546
00:33:06,880 --> 00:33:11,200
There is limited evidence for 
cryotherapy for endurance 

547
00:33:11,280 --> 00:33:17,160
athletes, but kind of the 
consensus on both of these 

548
00:33:17,240 --> 00:33:22,040
treatments is there's not enough
research to really say, and 

549
00:33:22,040 --> 00:33:24,960
there's not enough research to 
really say what the best 

550
00:33:24,960 --> 00:33:30,230
protocol is. 
Specifically to Jen Chavar's 

551
00:33:30,230 --> 00:33:34,870
question, like if you had to 
pick between one of these two, I

552
00:33:34,870 --> 00:33:39,350
actually found a study that 
compared the two trials. 

553
00:33:39,350 --> 00:33:45,190
So they looked at, they did a 
overview of articles that 

554
00:33:45,190 --> 00:33:49,150
compared cryotherapy and red 
light therapy, and they only 

555
00:33:49,150 --> 00:33:53,110
found five trials, Two of them 
were in rats. 

556
00:33:53,110 --> 00:33:55,230
So again, there's really limited
evidence. 

557
00:33:55,960 --> 00:33:58,280
The study is called the 
effectiveness of photo 

558
00:33:58,280 --> 00:34:02,160
biomodulation therapy versus 
cryotherapy for skeletal muscle 

559
00:34:02,160 --> 00:34:05,320
recovery. 
Critically a priest talk topic, 

560
00:34:05,600 --> 00:34:07,680
we will put the link in the show
notes. 

561
00:34:08,159 --> 00:34:14,040
This was in Journal of Sport 
Rehab in 2017 and basically they

562
00:34:14,040 --> 00:34:18,360
found that let me just scroll 
through here. 

563
00:34:18,800 --> 00:34:23,659
So they recommend delight 
therapy over cryotherapy for 

564
00:34:23,780 --> 00:34:27,980
post exercise muscle recovery. 
But they did emphasize that the 

565
00:34:28,060 --> 00:34:31,739
number of studies and the 
quality of the studies were not 

566
00:34:31,739 --> 00:34:34,500
high. 
So really more research is 

567
00:34:34,500 --> 00:34:38,500
needed. 
My view about recovery 

568
00:34:38,500 --> 00:34:44,540
modalities like this is a lot of
these recovery modalities use 

569
00:34:44,540 --> 00:34:47,420
the placebo effect to make their
differences. 

570
00:34:47,760 --> 00:34:52,239
So if you feel better after you 
go into a cold chamber, after 

571
00:34:52,239 --> 00:34:56,679
you do a hard long run or hard 
workout, then you should keep 

572
00:34:56,679 --> 00:35:01,320
doing it. 
But if you don't do cryotherapy 

573
00:35:01,320 --> 00:35:05,160
currently, are you missing out 
on some giant performance 

574
00:35:05,160 --> 00:35:09,480
benefit by starting to go? 
Maybe, maybe not. 

575
00:35:09,600 --> 00:35:11,760
And these places aren't cheap 
either. 

576
00:35:12,680 --> 00:35:15,040
The other thing that I would 
point out, I don't know about 

577
00:35:15,040 --> 00:35:17,740
where you live, Megan, but 
they're all of these like 

578
00:35:17,780 --> 00:35:24,020
recovery centers cropping up and
there aren't any medical people 

579
00:35:24,020 --> 00:35:26,780
there there. 
You know, it's usually staffed 

580
00:35:26,780 --> 00:35:30,820
by like one person who 
definitely is not a healthcare 

581
00:35:30,820 --> 00:35:35,220
practitioner and you can get 
hurt if the settings in a 

582
00:35:35,220 --> 00:35:39,860
cryotherapy chamber are 
incorrect or even if a red light

583
00:35:39,860 --> 00:35:43,580
therapy board is not set 
correctly. 

584
00:35:44,030 --> 00:35:47,590
So if you're going to try 
modalities like this, I would 

585
00:35:47,590 --> 00:35:52,590
highly recommend using them in a
place that is run and staffed by

586
00:35:52,590 --> 00:35:56,470
healthcare practitioners. 
A lot of PT clinics have these 

587
00:35:56,470 --> 00:35:59,630
modalities, so I would look for 
a place like that. 

588
00:35:59,630 --> 00:36:03,070
If you're going to try them, 
don't go to some, you know, fly 

589
00:36:03,070 --> 00:36:08,060
by night operation that looks 
shiny from the outside, but the 

590
00:36:08,060 --> 00:36:10,620
staff on the inside doesn't 
really know what they're. 

591
00:36:10,620 --> 00:36:12,620
Doing Yeah, 100% agree with 
that. 

592
00:36:12,620 --> 00:36:15,540
There are a lot popping up all 
over the place. 

593
00:36:15,540 --> 00:36:18,620
Honestly, we just had one open 
up like probably 5 minutes down 

594
00:36:18,620 --> 00:36:22,140
the street from us and I kind of
want to go there, check it out. 

595
00:36:22,140 --> 00:36:26,940
Just so I know like if it's a 
trustworthy site or if I can 

596
00:36:26,940 --> 00:36:30,300
send people there if they're 
looking for new recovery or to 

597
00:36:30,300 --> 00:36:34,260
try new recovery modalities. 
Another thing, so with this 

598
00:36:34,300 --> 00:36:37,140
question that I was thinking is 
the timing of it with your 

599
00:36:37,140 --> 00:36:40,380
workouts. 
So I know like back in college 

600
00:36:40,380 --> 00:36:43,620
we used to all take ice baths 
after these workouts and we do 

601
00:36:43,620 --> 00:36:47,020
like a hard interval workout, 
jump in the ice bath And then 

602
00:36:47,020 --> 00:36:50,100
later on like probably like 
halfway through college I found 

603
00:36:50,100 --> 00:36:54,340
I started learning about like 
Physiology and the effects of 

604
00:36:54,420 --> 00:36:58,500
ice on recovery and how it 
actually stops that inflammatory

605
00:36:58,500 --> 00:37:00,590
process. 
That you want that. 

606
00:37:00,590 --> 00:37:02,910
It's the first step of rewriting
that tissue. 

607
00:37:02,910 --> 00:37:07,550
So I wouldn't say like, based on
that, I wouldn't say like jump 

608
00:37:07,550 --> 00:37:11,270
into a cryotherapy chamber or 
even into an ice bath 

609
00:37:11,550 --> 00:37:14,750
immediately after a hard workout
or even the day of like maybe 

610
00:37:14,750 --> 00:37:19,510
wait until like an easy day or 
recovery day where you're not 

611
00:37:19,510 --> 00:37:21,590
stressing your body that much. 
You've already began that 

612
00:37:21,590 --> 00:37:23,830
recovery process and are well 
into it. 

613
00:37:24,950 --> 00:37:27,630
That I think would be, if it 
does have an effect, any that 

614
00:37:27,630 --> 00:37:30,800
would be the optimal time. 
Yeah, I would definitely agree 

615
00:37:30,800 --> 00:37:34,080
with that. 
That's why like you'll notice in

616
00:37:34,080 --> 00:37:40,600
like recovery shakes or even 
like during exercise hydration 

617
00:37:40,600 --> 00:37:43,840
options. 
You're not seeing antioxidants 

618
00:37:43,840 --> 00:37:47,320
included on the ingredient list 
like maybe 5 or 10 years ago. 

619
00:37:47,640 --> 00:37:51,400
And that's because come these 
companies have figured out that 

620
00:37:51,680 --> 00:37:54,440
inflammation is actually good. 
Like, we want to create 

621
00:37:54,440 --> 00:37:57,200
inflammation because that's how 
we get stronger. 

622
00:37:57,850 --> 00:38:00,530
Now it's different. 
If you're talking about like a 

623
00:38:00,530 --> 00:38:04,770
multiday event like the Tour de 
France, then yeah, you do want 

624
00:38:04,770 --> 00:38:07,450
to blunt inflammation 
immediately after you finish 

625
00:38:07,450 --> 00:38:10,010
because you've got to perform 
the next day and the next day 

626
00:38:10,010 --> 00:38:14,130
for 21 more days. 
So if you're doing some sort of 

627
00:38:14,130 --> 00:38:19,130
like multiday running race, then
you might consider using 

628
00:38:19,330 --> 00:38:22,370
modalities that decrease 
inflammation. 

629
00:38:23,490 --> 00:38:29,160
But even after a marathon, like 
the marathon just created a 

630
00:38:29,160 --> 00:38:33,000
whole ton of really worthwhile 
inflammation. 

631
00:38:33,320 --> 00:38:36,840
Why would you blunt that? 
Because all of that is what's 

632
00:38:36,840 --> 00:38:39,960
going to make you fitter for 
your next marathon. 

633
00:38:40,360 --> 00:38:43,960
So And of course that's like a 
whole nother topic. 

634
00:38:43,960 --> 00:38:48,400
Like what to do immediately 
after your marathon, which maybe

635
00:38:48,400 --> 00:38:52,880
we should do. 
That topic? 

636
00:38:53,120 --> 00:38:54,280
Maybe. 
Don't get drunk. 

637
00:38:57,470 --> 00:39:02,270
Nice burger, that's my go to. 
But anyway, Oh yeah, oh, burger 

638
00:39:02,270 --> 00:39:06,070
and fries after a marathon are 
just about the best thing. 

639
00:39:07,830 --> 00:39:11,190
Yeah, I just want to say one 
more quick thing about 

640
00:39:11,190 --> 00:39:15,350
cryotherapy before we move on. 
There are differences in how 

641
00:39:15,350 --> 00:39:19,110
women and men respond to 
cryotherapy. 

642
00:39:19,110 --> 00:39:22,910
Cold water immersion. 
So women are more sensitive to 

643
00:39:22,910 --> 00:39:24,910
cold. 
We start shivering at a higher 

644
00:39:24,910 --> 00:39:29,540
temperature than men. 
We feel colder, sooner and less 

645
00:39:29,540 --> 00:39:32,660
comfortable than men during the 
same cooling protocol. 

646
00:39:33,100 --> 00:39:37,420
So it may be that if you are 
going to use a cryotherapy 

647
00:39:37,420 --> 00:39:41,020
center or you're going to do 
cold water immersion, you want 

648
00:39:41,020 --> 00:39:45,060
to do it at a slightly warmer 
temperature than what would be 

649
00:39:45,060 --> 00:39:47,940
used for men. 
But that also depends on 

650
00:39:48,140 --> 00:39:50,700
researchers really dialing in 
well. 

651
00:39:50,700 --> 00:39:55,020
What are the right protocols for
male endurance athletes and 

652
00:39:55,020 --> 00:39:57,820
female endurance athletes? 
And we're just not there yet, 

653
00:39:58,860 --> 00:40:03,900
but women, because we women 
actually tend to vasodilate 

654
00:40:03,900 --> 00:40:06,900
after exercise, where men 
actually do get some 

655
00:40:06,900 --> 00:40:10,900
vasoconstriction. 
Women actually can benefit more 

656
00:40:10,900 --> 00:40:15,740
from cold immersion because that
vasoconstriction from the cold 

657
00:40:16,060 --> 00:40:19,180
helps us return that blood to 
our core. 

658
00:40:21,550 --> 00:40:24,990
Stacy Sims has a lot of good 
stuff to say about this if you 

659
00:40:24,990 --> 00:40:27,750
want to check out her blog. 
I. 

660
00:40:28,230 --> 00:40:30,110
You follow her, right? 
Yeah. 

661
00:40:30,430 --> 00:40:33,870
Yeah, very helpful. 
Helping women kind of figure out

662
00:40:33,870 --> 00:40:35,910
what is the best approach for 
them. 

663
00:40:37,390 --> 00:40:44,750
All right, so let's move on. 
So Josh James Co has a question 

664
00:40:44,750 --> 00:40:50,190
about 10K racing shoes. 
So would you choose to Kumi Sen 

665
00:40:50,820 --> 00:40:53,980
SC Pacer or the Vapor Fly for 
10K? 

666
00:40:54,460 --> 00:40:56,900
Oh, I would always choose the 
Vapor Flies are my favorite 

667
00:40:56,900 --> 00:40:59,260
racing shoes. 
Yes, mine too. 

668
00:41:00,900 --> 00:41:03,860
Here's the Vapor Fly three. 
I mean it's I would wear the 

669
00:41:03,860 --> 00:41:08,580
shoe for a mile and I've worn it
for a marathon like you can use 

670
00:41:08,580 --> 00:41:13,380
it for. 
I love the vapor flies, the SC 

671
00:41:13,380 --> 00:41:16,780
pacer. 
I love the shoe for workouts, 

672
00:41:17,340 --> 00:41:21,340
but it just doesn't have the 
same snap as the Vapor Fly for 

673
00:41:21,340 --> 00:41:24,980
races. 
Although M Sisson apparently has

674
00:41:24,980 --> 00:41:29,780
run her past at least two 
marathons in the Pacer, so 

675
00:41:30,580 --> 00:41:33,020
that's pretty interesting. 
I I don't know if she's running 

676
00:41:33,020 --> 00:41:37,140
in the one that I have here or 
if she has her own special one, 

677
00:41:37,580 --> 00:41:40,900
but yeah, she runs in the pacer,
which is pretty interesting. 

678
00:41:40,980 --> 00:41:43,340
And imagine they're probably 
made especially for her. 

679
00:41:43,340 --> 00:41:46,550
She's American record. 
I think so, yeah. 

680
00:41:46,910 --> 00:41:48,790
Yeah. 
They might have a slightly 

681
00:41:48,790 --> 00:41:54,550
different midsole material or a 
different type of plate, but who

682
00:41:54,550 --> 00:41:56,950
are we to know? 
I have run in the Takumi 

683
00:41:56,950 --> 00:42:01,150
sentence for a workout I had. 
I just had some problems, some 

684
00:42:01,270 --> 00:42:04,830
difficulty with that, getting 
the right heel lock on those 

685
00:42:05,790 --> 00:42:08,190
that I couldn't. 
It was either like way too tight

686
00:42:08,190 --> 00:42:10,390
or way too loose. 
So it took me like a few times 

687
00:42:10,390 --> 00:42:13,210
to. 
Get it just right. 

688
00:42:13,210 --> 00:42:15,690
But the Vapor flies never have 
never failed me. 

689
00:42:16,850 --> 00:42:19,370
No neither. 
I've never run the two crew. 

690
00:42:19,370 --> 00:42:21,330
Me son. 
I would definitely like to test 

691
00:42:21,330 --> 00:42:25,130
it. 
But yeah, the Vapor Fly it 

692
00:42:25,130 --> 00:42:28,370
really can do anything. 
It's when you think about some 

693
00:42:28,370 --> 00:42:32,050
of these super shoes that are, 
you know, more expensive than 

694
00:42:32,050 --> 00:42:36,810
the Vapor Fly 290. 
Now you've got the new Adidas 

695
00:42:37,740 --> 00:42:42,300
Evo Pro, one that just broke the
women's world record this 

696
00:42:42,300 --> 00:42:45,580
weekend. 
Two, $11500. 

697
00:42:46,100 --> 00:42:48,700
I mean, the Vapor Flies. 
I don't want to say this because

698
00:42:48,700 --> 00:42:50,940
I don't want Nike to raise their
prices. 

699
00:42:50,940 --> 00:42:53,300
Not that they're listening to 
our podcast. 

700
00:42:53,300 --> 00:42:58,220
Maybe they are, but 250 for the 
vapor flies is steel, especially

701
00:42:58,300 --> 00:43:03,100
with its longevity. 
I've got, I think, 125 miles on 

702
00:43:03,100 --> 00:43:05,340
my pair and they're still in 
great. 

703
00:43:05,580 --> 00:43:10,060
Yeah, same mine I've been using.
I've I've raced in them multiple

704
00:43:10,060 --> 00:43:13,860
times workouts and they're still
like, they still have a similar 

705
00:43:13,860 --> 00:43:16,140
pop to like when I first started
running in them. 

706
00:43:17,180 --> 00:43:21,260
Oh yeah, yeah, and the outsole 
has lasted really nicely. 

707
00:43:22,460 --> 00:43:24,580
Yeah, they know what they're 
doing for sure. 

708
00:43:26,460 --> 00:43:30,620
All right, another shoe 
comparison, this time for a 5K 

709
00:43:30,820 --> 00:43:36,740
cross country race from Apple 
saw theater. 

710
00:43:38,060 --> 00:43:42,740
So Saucony sinister or Nike 
streak fly for a 5K XC. 

711
00:43:43,500 --> 00:43:46,860
I haven't run in the Saucony 
sinisters, I've run in the 

712
00:43:46,860 --> 00:43:49,860
Streak flies a few times and I 
liked them. 

713
00:43:50,140 --> 00:43:53,140
I think for cross country, if 
we're going with a. 

714
00:43:54,080 --> 00:43:57,360
Regular shoe with like a plate 
in there. 

715
00:43:57,720 --> 00:44:00,240
I think the streak flies have, 
they don't have the carbon plate

716
00:44:00,240 --> 00:44:03,760
in there. 
So I think that's better for 

717
00:44:03,760 --> 00:44:08,120
cross country race just because 
it gives you a little bit more 

718
00:44:08,120 --> 00:44:10,440
of that, that's what I'm looking
for. 

719
00:44:11,600 --> 00:44:16,720
Not stiffness adapt, it adapts 
better to the surface that 

720
00:44:16,720 --> 00:44:21,200
you're on and it's very light. 
So I would say, I guess I'd say 

721
00:44:21,200 --> 00:44:24,400
more of the streak fly. 
I don't know. 

722
00:44:24,640 --> 00:44:28,360
I haven't tried the Sinister, 
though, so so I have both shoes.

723
00:44:29,400 --> 00:44:32,640
Here's the sinister I have the 
shoe. 

724
00:44:33,360 --> 00:44:35,320
I could barely walk around in 
it. 

725
00:44:35,480 --> 00:44:38,760
I asked for the men's version 
because I knew that the shoe 

726
00:44:38,760 --> 00:44:43,240
would be narrow in the toe box, 
and it's so narrow and low 

727
00:44:43,240 --> 00:44:46,960
volume in the toe box. 
I couldn't run, you know, five 

728
00:44:46,960 --> 00:44:49,640
steps in it. 
So if you have a narrow foot, 

729
00:44:50,200 --> 00:44:52,040
this could be a really great 
shoe for you. 

730
00:44:52,790 --> 00:44:57,470
Just looking at the outsole, 
it's got kind of a it's got a 

731
00:44:57,470 --> 00:45:01,990
pretty good tread. 
It almost reminds me of the 

732
00:45:01,990 --> 00:45:06,070
Reebok Float Right Adventures 
tread, which is a really nice 

733
00:45:06,070 --> 00:45:10,310
light trail shoe. 
So this could work really well 

734
00:45:10,310 --> 00:45:15,190
for a XE race. 
This is much stiffer. 

735
00:45:15,750 --> 00:45:19,510
You can see the four foot and 
has some give to it, but the mid

736
00:45:19,510 --> 00:45:23,100
and rear foot is very stiff. 
So if you're looking for a 

737
00:45:23,100 --> 00:45:27,780
stiffer exe shoe and you have a 
very narrow foot, the sinister 

738
00:45:27,780 --> 00:45:32,300
could be a good option. 
Now the street fly. 

739
00:45:32,340 --> 00:45:36,460
I love this shoe. 
I have put a lot of miles on it.

740
00:45:36,460 --> 00:45:40,100
As you can see this shoe feels 
like a slipper. 

741
00:45:40,540 --> 00:45:43,940
It has really good ground feel. 
I would guess a lot better than 

742
00:45:43,940 --> 00:45:48,100
the Sinister, just based on the 
nature of the outsole. 

743
00:45:49,170 --> 00:45:53,810
I would probably run a cross 
country race in it, similar to 

744
00:45:53,810 --> 00:45:56,170
the Vapor Fly. 
Just really nice upper fits 

745
00:45:56,170 --> 00:46:02,730
nicely, no irritation of my foot
whatsoever and it's just got the

746
00:46:02,730 --> 00:46:08,530
right balance with that P back 
Shank and the Zoom X midsole. 

747
00:46:08,530 --> 00:46:12,170
So it's got some flexibility. 
You can feel the ground, but 

748
00:46:12,170 --> 00:46:14,810
it's super light so you can 
still run fast in it. 

749
00:46:14,810 --> 00:46:20,370
So I would personally choose the
streak fly, both for its fit and

750
00:46:20,370 --> 00:46:24,370
for its midsole characteristics.
The fact that there's more 

751
00:46:24,370 --> 00:46:26,050
ground feel and better 
flexibility. 

752
00:46:26,690 --> 00:46:32,010
But if you have a narrow foot 
and you like a stiffer XC shoe, 

753
00:46:32,090 --> 00:46:36,210
the sinister might be great. 
But you need to have a really 

754
00:46:36,210 --> 00:46:39,170
narrow foot for this to fit, so 
be warned. 

755
00:46:40,010 --> 00:46:41,810
Pretty sure that she was on 
sale. 

756
00:46:41,810 --> 00:46:45,460
So if you want to try it and you
think it'll fit you, I think you

757
00:46:45,460 --> 00:46:48,540
can get a good deal on it. 
I was really bummed that the 

758
00:46:48,540 --> 00:46:51,060
shoe didn't work for me, cuz I 
think I would really like it if 

759
00:46:51,060 --> 00:46:54,180
it fit my foot. 
If you were gonna run an EXE 

760
00:46:54,180 --> 00:46:56,020
race, Megan, what would be your 
top choice? 

761
00:46:57,140 --> 00:47:03,260
Outside of these two, yeah. 
Dragonfly exe Yeah, yeah, I 

762
00:47:03,260 --> 00:47:05,260
would love. 
I want to try that. 

763
00:47:05,380 --> 00:47:06,420
Shoe. 
I mean all. 

764
00:47:06,420 --> 00:47:10,340
So I also I coach at high school
at Somerville High School in New

765
00:47:10,340 --> 00:47:13,820
Jersey. 
And all the all the kids have 

766
00:47:13,820 --> 00:47:16,140
the Dragonfly XC shoes. 
They look awesome. 

767
00:47:16,140 --> 00:47:20,460
I mean I've I've raced in the 
regular track shoes and they're 

768
00:47:20,460 --> 00:47:24,180
my favorite spikes by far, so I 
can't imagine the cross country 

769
00:47:24,180 --> 00:47:29,140
ones being much different. 
So I would 100% choose the 

770
00:47:29,140 --> 00:47:30,300
Dragonfly. 
XC is nice. 

771
00:47:31,740 --> 00:47:34,860
What about you? 
Well, I would probably buy a 

772
00:47:34,860 --> 00:47:39,260
pair of those out of the shoes 
that I own. 

773
00:47:40,570 --> 00:47:41,810
I don't know. 
I'd probably use the vapor. 

774
00:47:42,250 --> 00:47:44,370
Yeah, why not? 
I'm sure it'd be good there too.

775
00:47:45,810 --> 00:47:49,850
Yeah. 
I because the Vapor Fly for me 

776
00:47:49,850 --> 00:47:54,410
has very good traction, like in 
dirt or on wet roads. 

777
00:47:57,170 --> 00:47:59,090
Yeah, that would. 
I would go with the Vapor Fly 

778
00:47:59,090 --> 00:48:04,650
for sure. 
It's the do it all shoe best 

779
00:48:04,650 --> 00:48:07,020
value in running. 
All right. 

780
00:48:07,020 --> 00:48:09,260
So we're going to move on to 
some fueling questions. 

781
00:48:09,260 --> 00:48:13,460
So Zonti Monti asks. 
Easy long run with complete 

782
00:48:13,460 --> 00:48:17,260
fueling strategy or easy long 
run with less to no fueling? 

783
00:48:17,580 --> 00:48:22,860
So this one is a definite 
complete fueling strategy for 

784
00:48:22,860 --> 00:48:24,940
me. 
It seemed like a very obvious 

785
00:48:24,940 --> 00:48:27,540
choice for me. 
I've run long, plenty of long 

786
00:48:27,540 --> 00:48:30,740
runs under fueled and it is not 
a good feeling. 

787
00:48:31,700 --> 00:48:33,780
Get cramps all over the place 
you. 

788
00:48:34,330 --> 00:48:35,850
And have to work harder. 
Like it. 

789
00:48:35,850 --> 00:48:41,250
The paces feel harder 100% say 
with a fueling strategy. 

790
00:48:42,050 --> 00:48:46,050
Bring bring a couple. 
Even if it's like bringing 11 

791
00:48:46,050 --> 00:48:49,930
gel with you on the run. 
Definitely, definitely A 

792
00:48:50,090 --> 00:48:52,930
complete fueling strategy makes 
a huge difference. 

793
00:48:53,530 --> 00:48:55,690
Totally agree, and especially 
for women. 

794
00:48:56,730 --> 00:49:00,130
Women definitely perform best in
a fueled state. 

795
00:49:01,080 --> 00:49:06,160
The idea of doing a fasted easy 
workout for a female does not 

796
00:49:06,160 --> 00:49:08,280
work as well as it can for a 
male. 

797
00:49:08,680 --> 00:49:15,720
Males can benefit from shorter 
fasted training runs, but women,

798
00:49:15,720 --> 00:49:19,900
because we have a different 
cortisol response, we actually 

799
00:49:20,140 --> 00:49:22,980
get a detriment if we train 
fasted. 

800
00:49:23,300 --> 00:49:27,980
So I don't again, I don't know 
who's Auntie Monte is, but if 

801
00:49:27,980 --> 00:49:31,820
you're a female, definitely not.
If you're a male, I would maybe 

802
00:49:31,820 --> 00:49:35,100
consider doing your shorter easy
runs in a fasted state. 

803
00:49:35,100 --> 00:49:38,260
Not all of them, but some. 
Especially if your goal is to 

804
00:49:38,260 --> 00:49:40,100
improve your ability to burn 
fat. 

805
00:49:40,500 --> 00:49:43,780
But for females, every runs got 
to be fueled. 

806
00:49:45,170 --> 00:49:49,970
All right, next question, very 
controversial questions that 

807
00:49:49,970 --> 00:49:51,450
we've got here. 
Katie. 

808
00:49:51,450 --> 00:49:54,930
F55 wants to know liquid or gel 
fuel. 

809
00:49:55,170 --> 00:50:00,650
So I think it depends. 
For this one, I typically go gel

810
00:50:00,650 --> 00:50:04,770
fuel because I know when and 
where I'll be getting water with

811
00:50:04,770 --> 00:50:08,970
it. 
But if you're going out on a 

812
00:50:08,970 --> 00:50:11,290
long training run for a 
marathon? 

813
00:50:11,870 --> 00:50:13,470
And you're bringing just gels, 
but you don't know if you're 

814
00:50:13,470 --> 00:50:15,710
going to have water. 
I'd say go more on the liquid 

815
00:50:15,710 --> 00:50:19,470
route. 
I know there are some liquid. 

816
00:50:19,470 --> 00:50:20,950
I don't want to call them liquid
gels. 

817
00:50:20,950 --> 00:50:26,790
But like power gel has power gel
hydro, and it's actually in the 

818
00:50:26,790 --> 00:50:30,350
form of a liquid in a gel pouch.
So the whole point of it is that

819
00:50:30,350 --> 00:50:33,070
you have enough liquid in there 
that you don't need water with 

820
00:50:33,070 --> 00:50:35,030
it, and your body can still 
absorb everything. 

821
00:50:37,830 --> 00:50:41,630
That being said, for races 
you're typically going to have, 

822
00:50:43,030 --> 00:50:46,110
you're going to have water 
stations and most big races, 

823
00:50:46,110 --> 00:50:49,470
most half marathons, marathons, 
even down to some 10KS5KS. 

824
00:50:50,430 --> 00:50:51,990
So you'll have that water 
option. 

825
00:50:51,990 --> 00:50:55,430
So you might even want to think 
about like training with both 

826
00:50:55,510 --> 00:50:58,750
and seeing like, OK, if I take a
gel around when the water 

827
00:50:58,750 --> 00:51:03,950
station is, then I I can 
actually, I I can actually get 

828
00:51:03,950 --> 00:51:07,630
the benefits of this because. 
Sometimes the gels are easier to

829
00:51:07,630 --> 00:51:10,270
take, they're quicker, so you 
can get them done and then just 

830
00:51:10,870 --> 00:51:13,830
get back to locking it on a pace
wherever you're settling in. 

831
00:51:14,550 --> 00:51:17,390
Whereas with the liquid, if 
you're carrying a bottle or 

832
00:51:17,390 --> 00:51:21,150
anything, it might be a little 
bit, I don't know, it might 

833
00:51:21,190 --> 00:51:23,230
change your form, it might be a 
little more uncomfortable. 

834
00:51:23,230 --> 00:51:25,990
So if I had to choose on, well 
first, I'd say both. 

835
00:51:25,990 --> 00:51:29,270
If I had to choose one, I would 
go with the gel. 

836
00:51:30,390 --> 00:51:33,790
Yeah, I I agree one you have to 
whatever you're going to choose,

837
00:51:33,790 --> 00:51:36,590
you have to practice with so 
that you're you know, it works 

838
00:51:36,590 --> 00:51:40,230
for you on race day. 
Personally, I go with gels. 

839
00:51:40,590 --> 00:51:42,790
What you're talking about with 
the powering gels are called 

840
00:51:42,870 --> 00:51:49,910
isotonic gels, where the the 
concentration of glucose 

841
00:51:49,910 --> 00:51:56,430
fructose electrolytes is similar
to that in your bloodstream so 

842
00:51:56,430 --> 00:51:59,310
that you don't need to take 
water with it to improve 

843
00:51:59,630 --> 00:52:04,190
absorption. 
Some people have no problem 

844
00:52:04,190 --> 00:52:07,990
carrying a handheld bottle while
they're running or racing. 

845
00:52:07,990 --> 00:52:13,830
So if that's you and it's easier
for you to have like let's say 

846
00:52:13,830 --> 00:52:17,910
Morton 360 in your bottle, or 
like the Scratch high carb or 

847
00:52:17,910 --> 00:52:22,460
something similar, and you 
aren't good at taking gels, then

848
00:52:22,460 --> 00:52:26,100
drinking that can be a good way 
to get your carbs in without 

849
00:52:26,100 --> 00:52:29,580
having to carry or swallow so 
many gels. 

850
00:52:30,980 --> 00:52:33,700
So I think it just depends what 
works best for you. 

851
00:52:33,700 --> 00:52:38,060
But whatever you decide, you 
need to practice in the months 

852
00:52:38,060 --> 00:52:42,300
leading up to your goal race. 
And then, on a similar note, 

853
00:52:42,420 --> 00:52:47,990
Yard Day asks Berry or dessert 
coffee flavored gels, obviously 

854
00:52:47,990 --> 00:52:50,310
the most important debate of 
them all. 

855
00:52:50,630 --> 00:52:57,110
So what do you say, Megan? 
I go Barry 100% my so quick 

856
00:52:57,110 --> 00:52:58,990
story. 
So my first long run training 

857
00:52:58,990 --> 00:53:02,150
for my first marathon. 
I brought agent my first gel 

858
00:53:02,150 --> 00:53:05,190
with me and it was a chocolate 
fudge. 

859
00:53:05,670 --> 00:53:09,510
And I ever since then I don't 
think I could ever go to a 

860
00:53:09,510 --> 00:53:12,670
dessert flavored gel. 
I I almost. 

861
00:53:12,670 --> 00:53:14,230
I stopped my long run. 
I was like, you know what? 

862
00:53:14,770 --> 00:53:17,050
Maybe maybe marathons are just 
not for me. 

863
00:53:18,210 --> 00:53:23,170
I I felt so nauseous. 
I don't think the sweet like the

864
00:53:23,170 --> 00:53:27,010
sweeter ones like your dessert 
flavored are for me. 

865
00:53:27,010 --> 00:53:33,570
So 100% Berry, always Berry. 
I definitely like Berry, but I 

866
00:53:33,570 --> 00:53:35,370
also like the coffee flavored 
ones. 

867
00:53:35,410 --> 00:53:38,170
I don't like chocolate gels 
because nothing actually tastes 

868
00:53:38,170 --> 00:53:40,010
like chocolate and it is too 
sweet. 

869
00:53:40,490 --> 00:53:45,800
But I actually alternate between
Berry Liquid shot, coffee Liquid

870
00:53:45,800 --> 00:53:49,920
shot, and Morton during a 
marathon, so I kind of I get a 

871
00:53:49,920 --> 00:53:53,720
nice balance of Berry coffee and
no flavor. 

872
00:53:58,080 --> 00:54:01,160
So our answer is Berry or both. 
Yes. 

873
00:54:04,520 --> 00:54:07,240
All right. 
OK, another controversial 

874
00:54:07,240 --> 00:54:16,960
question from Multazan Track 
suit out or back or loop? 

875
00:54:17,240 --> 00:54:21,440
So I get bored very easily if I 
do the same thing over and over 

876
00:54:21,440 --> 00:54:27,000
again. 
I would prefer loop probably for

877
00:54:27,600 --> 00:54:30,960
most of my all of my easy runs. 
I'd say a loop. 

878
00:54:31,800 --> 00:54:35,480
Sometimes for like a tempo or 
progression run, I do like an 

879
00:54:35,480 --> 00:54:38,560
out and back just for like that 
mental component and it's more 

880
00:54:38,560 --> 00:54:41,690
of a controlled course. 
Like I'm picturing, I have a 

881
00:54:41,690 --> 00:54:46,850
towpath nearby that I like to 
use for a lot of either tempos 

882
00:54:46,850 --> 00:54:48,610
or progressive progressive long 
runs. 

883
00:54:48,610 --> 00:54:52,330
So you know, once you get to 
that turnaround point, okay, now

884
00:54:52,690 --> 00:54:54,850
we're we're on our way home, 
like we're on our way back. 

885
00:54:54,850 --> 00:54:57,770
I think that does help and 
whatever hills you hit on the 

886
00:54:57,770 --> 00:55:00,130
way out, you're going to get 
them on the way back and vice 

887
00:55:00,130 --> 00:55:01,970
versa. 
So it makes it like more of a 

888
00:55:01,970 --> 00:55:04,730
fairer workout course. 
But. 

889
00:55:06,440 --> 00:55:09,640
Most of the time, if I find a 
loop that works really well for 

890
00:55:09,640 --> 00:55:12,360
a tempo, I'm for sure going to 
choose the loop versus an 

891
00:55:12,360 --> 00:55:14,960
Outback. 
Oh yeah, I agree, loop all the 

892
00:55:14,960 --> 00:55:17,320
way. 
Only time I do out and back is 

893
00:55:17,320 --> 00:55:20,800
if I'm doing like a really 
controlled workout where I need 

894
00:55:20,800 --> 00:55:23,400
to know what the root's going to
be like. 

895
00:55:24,480 --> 00:55:27,280
And it's cool to see what your 
loop looks like on Strava 

896
00:55:27,280 --> 00:55:29,840
afterwards. 
If you got like a bonus Strava 

897
00:55:29,840 --> 00:55:33,480
art that you didn't realize. 
Yeah, we like to look back at 

898
00:55:34,120 --> 00:55:36,600
like any new loops that we make 
or like if we decide to like 

899
00:55:36,600 --> 00:55:41,480
explore on an easier on and like
name this new loop now based off

900
00:55:41,480 --> 00:55:44,520
whatever shape, make or whatever
we see in the shape. 

901
00:55:45,840 --> 00:55:51,160
Yes, when I was bike racing, one
of my interval loops if I was 

902
00:55:51,160 --> 00:55:54,980
doing like 10 minute hill climb 
intervals ended up looking like 

903
00:55:54,980 --> 00:55:58,740
an axe, which I thought was 
perfect for the type. 

904
00:55:58,780 --> 00:56:06,460
Of workout I was steering all 
right fox in socks in box with 

905
00:56:06,460 --> 00:56:09,820
knocks, asks shorts or 
halftights. 

906
00:56:10,620 --> 00:56:17,220
Shorts I like well, I like 
halftights that are very short. 

907
00:56:17,580 --> 00:56:22,010
I like, you know, like boy 
shorts, so I'm not sure if that 

908
00:56:22,010 --> 00:56:26,210
was one of the options, but. 
Yeah, I'd say for shorts, I'd 

909
00:56:26,210 --> 00:56:28,810
say probably like, I don't know,
they measure like the inseam, 

910
00:56:28,810 --> 00:56:33,010
I'd say like 4 inches or or 
less, but enough to store gels 

911
00:56:33,010 --> 00:56:34,810
in the side pockets. 
That's yes. 

912
00:56:35,010 --> 00:56:39,530
Yeah, the shorter the shorts, 
the rabbit leggy 2.5 inch and 

913
00:56:39,530 --> 00:56:41,770
the four inch with the pockets 
are my. 

914
00:56:41,770 --> 00:56:44,810
Favorite I think I is that like 
the the speed leggy. 

915
00:56:45,770 --> 00:56:47,890
OK, yeah, that's what I used 
yesterday on my long run. 

916
00:56:48,820 --> 00:56:49,260
They're great. 
Yeah. 

917
00:56:49,580 --> 00:56:50,900
Those are awesome, aren't they? 
Yeah. 

918
00:56:53,020 --> 00:56:56,780
All right. 
Ek Freezin, 87, wants to know 

919
00:56:57,260 --> 00:56:59,460
easy run when you have a cold or
no. 

920
00:57:01,860 --> 00:57:04,740
So for me, I guess it depends on
the severity of the cold. 

921
00:57:05,260 --> 00:57:08,860
If you're like super congested, 
have a hard time breathing, like

922
00:57:08,860 --> 00:57:13,020
just doing your daily stuff, I'd
say probably no run. 

923
00:57:13,020 --> 00:57:15,820
But for me, sometimes if it's 
like, yeah, I'm a little like. 

924
00:57:16,350 --> 00:57:17,910
Congested, I'd feel a little 
off. 

925
00:57:17,910 --> 00:57:21,710
Sometimes I run helps clear 
clear it up of it. 

926
00:57:23,190 --> 00:57:26,950
That being said, like I would, I
wouldn't attempt to work out on 

927
00:57:26,950 --> 00:57:29,270
that day or a harder run. 
I'd say more of like a shorter 

928
00:57:29,270 --> 00:57:31,430
easy run. 
Like just sometimes even just 

929
00:57:31,430 --> 00:57:35,070
being outside helps helps helps 
feel better. 

930
00:57:35,390 --> 00:57:39,070
But if you if you're questioning
it and you're like, I don't know

931
00:57:39,070 --> 00:57:42,590
if I should run, I don't know, 
chances are you probably 

932
00:57:42,590 --> 00:57:45,670
shouldn't. 
Because it could also delay that

933
00:57:45,670 --> 00:57:49,190
healing, that not healing, that 
recovering. 

934
00:57:49,190 --> 00:57:53,190
And like bouncing back from 
whatever, whatever, your body's 

935
00:57:53,190 --> 00:57:55,590
fighting. 
Because then it's your body's 

936
00:57:55,590 --> 00:57:59,390
already working to get you 
back-to-back to normal, back to 

937
00:57:59,390 --> 00:58:02,550
100%. 
And then if you throw a hard run

938
00:58:02,550 --> 00:58:06,630
at it when it's not in the right
state to do that, it could end 

939
00:58:06,630 --> 00:58:10,380
up actually prolonging that. 
That illness, that sickness cold

940
00:58:11,100 --> 00:58:14,140
a little bit longer than it 
otherwise would have, whereas a 

941
00:58:14,140 --> 00:58:18,100
day off you might be fine the 
next day or two days later 

942
00:58:18,100 --> 00:58:21,380
instead of like forcing a run. 
But there are definitely times 

943
00:58:21,380 --> 00:58:24,700
that I've gone out there and 
little sniffly that I feel 

944
00:58:24,700 --> 00:58:26,020
better after a run. 
But I wouldn't. 

945
00:58:26,020 --> 00:58:30,100
I wouldn't go out there if I had
like a fever, cough, anything 

946
00:58:30,100 --> 00:58:32,620
like that. 
Yeah, totally agree. 

947
00:58:33,420 --> 00:58:36,270
Also, it doesn't have to be a 
run. 

948
00:58:36,270 --> 00:58:40,270
Maybe just go for a walk, like 
just get outside and get moving 

949
00:58:40,270 --> 00:58:42,110
without getting your heart rate 
up. 

950
00:58:42,310 --> 00:58:44,670
And that can help you feel a 
little better too. 

951
00:58:45,470 --> 00:58:48,710
So our last two questions are 
from a very special listener, 

952
00:58:48,710 --> 00:58:53,150
Bach, our social media wizard. 
Bach has a question for Megan, 

953
00:58:53,150 --> 00:58:57,070
and Bach has a question for me. 
So Bach's question for Megan is 

954
00:58:57,950 --> 00:59:00,710
Stride or Cadence. 
Why is your clinic named 

955
00:59:00,710 --> 00:59:02,920
Cadence? 
I mean, obviously I have to 

956
00:59:02,920 --> 00:59:05,440
choose Cadence, so my shirt says
Cadence too. 

957
00:59:05,440 --> 00:59:14,560
So it's not only my clinic name,
but so I'll explain why the 

958
00:59:14,560 --> 00:59:17,560
clinic has named Cadence. 
So it's been like a dream of 

959
00:59:17,560 --> 00:59:21,240
mine for a while to open up a PT
clinic for runners specifically.

960
00:59:21,640 --> 00:59:24,600
It was like a five year goal, 
but everything just kind of fell

961
00:59:24,600 --> 00:59:27,400
into place. 
But my partner and I had already

962
00:59:27,400 --> 00:59:31,040
created an Instagram. 
Before Cadence, the actual 

963
00:59:31,040 --> 00:59:35,360
physical therapy clinic was born
because it applied to for a few 

964
00:59:35,360 --> 00:59:37,040
reasons. 
It applied to all three 

965
00:59:37,040 --> 00:59:41,520
disciplines of triathlons, which
both of us he does Triathlons 

966
00:59:41,520 --> 00:59:46,200
and everything's done half 
Ironman, but we're like, okay. 

967
00:59:46,200 --> 00:59:50,520
This word applies to swimming 
for your strokes per minute, 

968
00:59:51,440 --> 00:59:54,440
biking for revolutions per 
minute, and running steps per 

969
00:59:54,440 --> 00:59:55,720
minute. 
So. 

970
00:59:56,520 --> 00:59:58,160
We're like okay. 
That's something that can apply.

971
00:59:58,160 --> 01:00:00,760
We can take it to all three, 
which is where the three circles

972
01:00:00,760 --> 01:00:04,640
of cadence came in, which they 
all like overlap. 

973
01:00:05,680 --> 01:00:11,160
And then the word cadence means 
repetition, consistency, which 

974
01:00:11,160 --> 01:00:14,000
is what you need to reach your 
goals ultimately. 

975
01:00:15,480 --> 01:00:18,200
Now outside of that, if I want 
to go, if I would take this 

976
01:00:18,200 --> 01:00:21,800
question to like say we're doing
a gait analysis. 

977
01:00:21,840 --> 01:00:23,920
If I want to like stride or 
cadence, I know. 

978
01:00:24,540 --> 01:00:28,940
A lot, a lot of times, a lot of 
issues and with mechanics in 

979
01:00:29,260 --> 01:00:33,420
your gait can be resolved with a
change in your cadence. 

980
01:00:33,620 --> 01:00:36,420
So say you're over striding, 
let's try to increase your 

981
01:00:36,420 --> 01:00:39,460
cadence. 
That's going to promote like a 

982
01:00:39,460 --> 01:00:41,500
quicker turnover. 
It's going to promote your 

983
01:00:41,500 --> 01:00:44,420
promote you to get your feet 
down faster instead of like 

984
01:00:44,420 --> 01:00:48,660
taking those long long strides, 
spending a lot of time up in the

985
01:00:48,660 --> 01:00:53,940
air. 
It also helps helps to correct 

986
01:00:54,510 --> 01:00:57,910
like any like for vertical 
oscillation it helps decrease 

987
01:00:57,910 --> 01:01:00,990
that. 
But yeah, I I would go Cadence 

988
01:01:00,990 --> 01:01:05,950
obviously have to love. 
It, yeah, that's great. 

989
01:01:05,950 --> 01:01:09,150
I actually didn't know why you. 
I mean, I had an idea why you're

990
01:01:09,150 --> 01:01:10,910
named it Cadence, but I I love 
it. 

991
01:01:11,310 --> 01:01:13,270
And Congrats again on your 
clinic. 

992
01:01:13,470 --> 01:01:17,270
Yeah, we actually started the 
Instagram for like our triathlon

993
01:01:18,150 --> 01:01:20,950
ventures and like biking and and
all that. 

994
01:01:21,150 --> 01:01:24,310
And then when everything kind of
fell and started like falling 

995
01:01:24,310 --> 01:01:27,350
into place, like, wow, we're 
gonna do this right now. 

996
01:01:27,350 --> 01:01:30,870
We're doing this. 
We switched over obviously to 

997
01:01:31,950 --> 01:01:34,710
physical therapy and running 
specifically. 

998
01:01:35,790 --> 01:01:37,590
Nice. 
That's awesome. 

999
01:01:38,580 --> 01:01:40,980
All right. 
And box question to me, which 

1000
01:01:40,980 --> 01:01:43,060
you know, we really can't get 
through an episode without 

1001
01:01:43,060 --> 01:01:44,740
talking about the New Balance 
Beacon. 

1002
01:01:44,740 --> 01:01:48,380
So Bach, and this is an 
important question, Bach wants 

1003
01:01:48,380 --> 01:01:52,620
to know if I would choose the 
New Balance Beacon V3 or the 

1004
01:01:52,620 --> 01:01:56,820
Brooks Hyperion Max. 
And for those who don't know, I 

1005
01:01:56,820 --> 01:02:00,220
don't know who doesn't know who 
listens to this podcast, but I 

1006
01:02:00,220 --> 01:02:03,700
am on a campaign to save the 
Beacon, which New Balance has 

1007
01:02:03,700 --> 01:02:07,620
discontinued because it is the 
greatest you ever made. 

1008
01:02:08,560 --> 01:02:12,600
That being said, since the 
Brooks Hyperion Max actually 

1009
01:02:12,600 --> 01:02:17,120
exists and is available for 
purchase, I choose it. 

1010
01:02:18,200 --> 01:02:20,400
Thank you Brooks for making that
shoe. 

1011
01:02:20,840 --> 01:02:25,760
And the other reason I choose it
is the Hyperion Max is much, 

1012
01:02:25,920 --> 01:02:28,120
much more durable than the 
beacon was. 

1013
01:02:28,600 --> 01:02:32,200
I was lucky to get 200 miles out
of the beacon because there was 

1014
01:02:32,200 --> 01:02:35,400
so much exposed mental Hyperion 
Max. 

1015
01:02:35,860 --> 01:02:39,740
I'm on my second pair of 
Hyperion Maxes with 300 miles on

1016
01:02:39,740 --> 01:02:41,260
them and they're still going 
strong. 

1017
01:02:41,660 --> 01:02:45,460
So while I still would like New 
Balance to bring the beacon 

1018
01:02:45,460 --> 01:02:50,740
back, please New Balance do it. 
Maybe when you bring it back you

1019
01:02:50,740 --> 01:02:55,100
can give it a little more rubber
out to coverage, but until then 

1020
01:02:55,220 --> 01:02:58,380
I choose the Hyperion, she said.
When you bring it back. 

1021
01:02:59,700 --> 01:03:01,820
That's right. 
I I know you will. 

1022
01:03:02,340 --> 01:03:04,060
You'll do the right thing 
eventually. 

1023
01:03:06,870 --> 01:03:12,910
Listen to the people. 
Well, Megan, this has been a lot

1024
01:03:12,910 --> 01:03:15,590
of fun. 
Thank you for joining me for 

1025
01:03:15,630 --> 01:03:21,670
this or that Volume one. 
Maybe we can get back on later 

1026
01:03:21,670 --> 01:03:25,590
in the year and talk about 
Philly and how all that went and

1027
01:03:25,790 --> 01:03:27,630
at what point we got our post 
marathon. 

1028
01:03:29,470 --> 01:03:35,030
How much we scream. 
But until then, thanks everyone 

1029
01:03:35,030 --> 01:03:37,990
for listening. 
Leave us a comment down below, 

1030
01:03:37,990 --> 01:03:42,110
shoot us an e-mail at 
doctorsofrunning@gmail.com and 

1031
01:03:42,110 --> 01:03:43,110
we'll see you next time.