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Hey everyone and welcome to the 
Doctors and Running podcast 

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where we, a group of doctors, 
physical therapy, talk about the

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art and the science of the 
things we put on our feet. 

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Today we are going to do a mail 
back episode. 

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We have Doctor Sloss and me, 
Matt Klein. 

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We are going to have some fun 
talking about some pretty in 

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depth questions. 
We actually don't have that many

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because a lot of these things 
were probably going to have a 

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lot to say about. 
So it won't be hopefully the 

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longest episode because David, I
know you want to see your 

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warriors here and we've got to 
make sure we finish by that 

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time. 
But we're also hoping that it 

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should be pretty information 
dense and we can jump into this.

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So David, do we want to jump in 
or do we want to have the the 

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traditional small talk first? 
Would that we do or what do you 

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think we should do? 
We could do a little bit of 

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small talk. 
Why not? 

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How's your week going, Matt? 
It's. 

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Pretty rough actually. 
Like this is the OH. 

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No. 
The end of semester, I got a 

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week left trying to like build 
this class from scratch and like

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get all the the exams written in
the practical ready to go and 

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like feeding off the panic from 
the students who don't realize 

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that we panic just as much. 
My like saving grace right now 

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is actually going and treating 
patients where I'm just like, I 

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can forget about all of that or 
I can go for a run and like, 

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hopefully not think about it too
much, but like go treat patients

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because I love that because it 
allows me to really focus and 

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zone in and forget everything 
else that's going on. 

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So I I get very involved and 
focus with the people that I get

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to work with. 
So it's, it's not, I like 

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teaching, it's challenging, but 
I'm just like in that phase 

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where I'm like, man, this, this 
that this semester stuff is 

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rough for all this. 
If any students are listening 

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out there, it's just as 
stressful for faculty as it is 

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for you, at least if the faculty
care, which I probably care too 

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much, but that's different 
story. 

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How are things for you? 
You're get your mileage is going

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back up which is really cool to 
see. 

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I don't know if I'd say it's 
going back up, but it's, it's 

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existent, it's good, it's good. 
I I so we're recording on on 

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Easter today actually, so. 
Happy Easter for all those who 

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celebrate. 
Happy Easter. 

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Yep. 
Yeah, this morning, very 

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thankful. 
Ran with several of my friends, 

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several of which we haven't seen
each other actually in a little 

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while because of just training 
things and, you know, personal 

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things. 
So got the whole OG gang back 

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together semi unintentionally 
which was pretty cool and ran in

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some beautiful bluff trails in 
Santa Barbara. 

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So our Golita technically, but 
yeah, it was, it was really 

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nice. 
Hey, also off topic, I got to 

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give a shout out to my brother. 
This will be a little bit late 

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by the time it comes out. 
He actually just completed the 

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slug run down in Shampooey State
Park here in like Newburgh, 

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Wilsonville area of Oregon. 
And the slug run, for those who 

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don't know, and I didn't know 
what this was until he explained

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it to me, is one of those 24 
hour runs where they actually 

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have one that's longer where you
run 4 miles each hour and you go

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as long as you can. 
And so like you try to make it 

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Twitter. 
So my brother Sean made it 

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through all 24 hours, running a 
little over 100 miles in that 

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time and we got went down and 
we're watching and trying to 

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support him a little bit. 
And that was a pretty cool 

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experience. 
So he can officially be call 

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himself an ultra marathoner. 
So that was a pretty intense 

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thing to see. 
So hopefully he is in bed 

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sleeping and recovering. 
I don't know how people do the 

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all nighter stuff. 
I'm honestly impressed. 

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Does he does he run like pretty 
regular? 

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Yeah, he does now. 
Yeah, he didn't run when we were

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in like like earlier life, but 
he picked up running I think 

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more consistently later and his 
like slowly worked his way into 

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it. 
Yeah, it was pretty solid A. 100

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miles in 24 hours, there's 
nothing to Yeah. 

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Pretty intense. 
That's pretty good. 

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I don't know how people but I 
saw like people are talking. 

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How they do in like 10 hours or 
like 12 or whatever, I don't. 

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I think the biggest thing is I 
don't understand, and maybe it's

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because I'm a wimp, but like I 
need sleep. 

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The people that pull the all 
nighters running, those are like

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the 100 or 200 mile races. 
Like kudos to all of you. 

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I I don't think I could do that.
And I'm yeah, I've had enough 

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sleep deprivation just. 
Hallucinate and then like you 

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you. 
You dream while you're awake. 

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That's what it is. 
You are asleep, but you're. 

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According to Walter talks about 
having like hallucinations. 

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I think there's a there's a like
Puma or a cat or Mountain Lion 

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that like. 
Yeah. 

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It's like a cougar in a hammock.
Yeah, that she sees. 

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And I'm like, dude, that's an 
interesting thing where you're 

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actually comfortable with your, 
you know, your hallucinations 

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well enough. 
I'm like, that's a totally 

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different world. 
So all power to Sean and all 

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those that do that. 
That's really cool. 

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So let's jump in here. 
And so our mail back episode, 

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like I said, we got some pretty 
good questions. 

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The first one is from Diego and 
saying appreciate it. 

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Really. 
First of all, really appreciate 

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your comments on the channel. 
I'm really happy that the 

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YouTube stuff and all this stuff
is helping. 

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He just watched the one about 
Achilles synopathy. 

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He's been struggling with this 
issue, he said. 

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During this time I've had to 
stop three times and couldn't 

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successfully resume running. 
I've had to even have him cancel

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marathons. 
I've always done strength 

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training, never had issues. 
In fact I enjoy it a lot and 

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probably even overdo the the 
strength stuff he goes. 

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When the 2 did not be started, I
decided to stop training cabs 

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because I was feeling pain 
during and after workouts. 

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I thought it was making things 
worse, but after watching your 

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video it seems like that would 
have been might have been the 

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wrong approach. 
I now resumed all CAP training 

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every other day, doing three to 
five sets of three to five reps 

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as recommended. 
In which again, for those who 

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don't know, tendons typically 
respond best to lower. 

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And this is 1 version of 
training you can do. 

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It's called heavy slow 
resistance training where some 

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of the evidence that has a 
little bit better long term 

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effects if you do very heavy 
less weight or sorry less. 

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I always screw that up. 
High weights, low Rep like when 

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you do 3 to 5 reps or 4 to 6 
reps that you're fatiguing out 

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at that level that that even 
though it's not that many reps 

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that actually can help with nor 
those tendon changes. 

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Yes it's a really big stimulus. 
You don't need that much which 

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is weird for distance drones to 
go. 

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I only have to do this and this 
takes like 5 minutes. 

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What he says. 
My biggest question is about 

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returning to running in a light 
and gradual way. 

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I understand it's important to 
listen to your body but I'm sure

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of what light really means in 
this context. 

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How many days a week, how much 
time or distance? 

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And how should I alternate with 
lower body strength training? 

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Appreciate this. 
This is a great question. 

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Both of us obviously being PTS 
are talking about return to 

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sport and running all the time. 
I've actually just presented on 

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return to running at combined 
sections being a couple months 

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ago. 
But David, I want to lob this 

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question at you first. 
So what do you think what what 

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is return to running mean to 
you? 

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And in the context when he says 
what does light mean, how is he 

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progressing back? 
What do you, what does that mean

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for you and how would you 
educate the Diego or your 

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patients on this? 
Yeah, I'm going to assume it's 

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Thiago. 
I'm sorry. 

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But to answer the question it, 
it's a little bit of a loaded 

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one because it's very 
individualized for every person.

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And I think you have to look and
see what exactly is normal for 

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you, what is quote, UN quote 
light for you and how 

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experienced are you with ramping
up and down mileage training, 

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etcetera. 
Sounds like he's very 

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experienced in the weight room. 
So it might be one of those 

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things where maybe they lift 
more than they run and they now 

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they're running more and now 
they had an injury. 

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And so it's one of those things 
where you have to almost like 

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try and scale and look at what 
is your tissue tolerance, What 

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can your body do without getting
injured First off, right? 

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But now that you're actually 
getting back into it, we don't 

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have any like actual numbers on 
mileage or what their experience

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with this is. 
But let's just say like, I don't

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know, maybe you lift 3-4 times a
week pretty heavy. 

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And I'm going to assume you 
don't run on the days you lift. 

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You can, there's nothing wrong 
with that if you dose it 

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appropriately, but it's just or,
or we go the other way. 

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Let's say you're lifting four 
days a week and you're running 

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three days a week and you're a 
little bit more on the lifting 

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side of things. 
And you can take a look at the 

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volume and say, OK, where did 
things start to kind of go awry?

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Like if I'm comfortable running 
3 to 4 miles, you know, every 

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other day and now I'm running, 
you know, every day or close to 

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every, like maybe it's three 
times a week and now you're 

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going 4 to 5 * a week at the 
same distance. 

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Maybe that's a little much for 
right now if that's what you're 

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feeling or you look at it from 
the length and the given day. 

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So the day stays constant, but 
the duration changes. 

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And so I'm kind of going on a 
little bit of a ramble here, but

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the where you can have it be 
like, OK, so maybe we go three 

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days a week, but we're going 5 
to 6 miles versus 4 to 5 * a 

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week at 4 miles. 
And you can play around at the 

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rest times while you're still 
loading it and creating 

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adaptations. 
I think the biggest thing with 

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this is mainly looking at your 
recovery times and making sure 

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that you can turn around for 
whatever the next thing that 

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you're trying to do is 
appropriate and that you can 

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actually do it. 
That's the biggest thing, I mean

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it really. 
And then you also have to ask 

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yourself to like, what is the 
the priority? 

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Because if the priority is the 
lifting and you're running 

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second, then then you focus on 
the lifting and then the running

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augments that. 
But if you are trying to make 

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running the emphasis, then you 
focus on the running and lifting

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augments that. 
But they should both complement 

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each other and they shouldn't 
contrast each other to the point

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you're getting injured and only,
only you are going to know that.

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And that's that's where it gets 
kind of tough. 

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And I think having those numbers
and kind of maybe keeping a log 

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and talking with a professional 
that is comfortable with 

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training programs can come in 
handy just because it is a lot 

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and it's, it's very hard to 
manage the ups and downs. 

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I mean, that's probably the 
thing we hear the most probably 

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right in between running and 
strength training. 

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And how do I balance all of 
this, especially with all of the

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other factors in life? 
And it, it looks a little bit 

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different for everyone just 
based on your own time demands. 

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And then the other thing is to 
write nutrition, sleep, all that

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stuff, rest, stress, all those 
things. 

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But for the most part, I think 
as long as you scale it back in 

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a way that is quote UN quote 
light to you and you aren't 

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having any repercussions, the 
following, you know, 48 hours 

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and you feel good and you're 
able to kind of scale it up and 

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build, then there's no reason 
why you can't keep scaling. 

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But you have to pay attention to
how you're feeling with each 

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effort here. 
I would say, sorry, that was 

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great. 
I'm going to translate that a 

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little bit. 
And here's what I typically tell

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patients is that when you're. 
So first of all, as you 

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mentioned, you know, there's a 
couple factors, right? 

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So you can only handle so much 
training and weight training. 

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Running are their own forms of 
training, but they also can 

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impact each other. 
You have to decide what is most 

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important. 
You can definitely overtrain. 

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I've seen this a lot with people
that going, yeah, you know, I 

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don't, I don't run that much, 
but you know, I actually, I also

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lift every day and I do orange 
theory every day. 

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And also I'm like that's, it's 
not recovery. 

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Like you need to make sure you 
manage your overall load and 

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make sure a, you're getting 
enough sleep, you've got 

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adequate nutrition that can 
balance out the energy needs and

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recovery stuff. 
So make sure you're looking at 

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this holistically. 
This is also not uncommon. 

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Tendinopathies, especially the 
Achilles, are really 

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challenging. 
There's a reason people tend to 

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forget about them when they 
don't hurt anymore. 

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And the problem is we know that 
runners have tendinopathies and 

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don't have symptoms. 
They can also have symptoms 

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alleviate and still have the 
pathology still there. 

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It takes nine months of 
consistent work to start making 

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some true to like permanent 
tissue changes on this. 

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So what you're experiencing is 
totally normal. 

240
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It's just you got to play the 
long game. 

241
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And honestly, you don't even 
need to load the tendon that 

242
00:11:34,760 --> 00:11:37,360
like you should not load it 
every day with strength 

243
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training. 
It should be like a two, maybe 

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00:11:39,760 --> 00:11:42,000
three times a week Max. 
So I don't want you to think 

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about your training calves. 
Think about training tendon with

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heavy, slow, intentional stuff, 
which you'll get some calf. 

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00:11:49,200 --> 00:11:52,840
I don't, I don't think so. 
I just want to, I just want to 

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make sure I clarify that, that 
when you load tendons, they take

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a long time to recover. 
You also got to make sure that 

250
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you balance a return to run. 
So in terms of what light means,

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what I generally tell my 
patients is there are three 

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primary variables you can think 
about. 

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There's duration of the run, 
there's frequency and there's 

254
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also intensity. 
There's also obviously overall 

255
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load for the entire like each 
week or however whatever metric 

256
00:12:15,440 --> 00:12:19,200
and you want to do this, but you
should choose only one of those 

257
00:12:19,200 --> 00:12:22,560
variables to work on at a time. 
So let's say you have been 

258
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running, let's say you got, you 
got 2 choices. 

259
00:12:24,960 --> 00:12:30,200
You can either do like straight,
just go run for a mile or two or

260
00:12:30,200 --> 00:12:33,200
what 3, whatever you can handle.
I would keep it in that area. 

261
00:12:33,320 --> 00:12:36,400
Or you can do a run, walk and 
you can do it like I, you know, 

262
00:12:36,400 --> 00:12:40,000
run for a minute and walk for 5 
minutes. 

263
00:12:40,000 --> 00:12:43,440
And then over several weeks you 
progress that from, you know, 

264
00:12:43,440 --> 00:12:45,200
maybe doing that two to three 
times a week. 

265
00:12:45,200 --> 00:12:50,560
And then you do 2 minutes run, 3
minutes walk, 3 minutes run, 2 

266
00:12:50,560 --> 00:12:52,840
minutes, so on and so forth. 
But you got to keep the same 

267
00:12:52,840 --> 00:12:53,960
time. 
And once you're running the 

268
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whole time, once you've got set 
with that, then you can start 

269
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going, OK, is this a run 
distance? 

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00:12:58,720 --> 00:13:03,320
I like now maybe I can do four 
times a week now, like for a 

271
00:13:03,320 --> 00:13:06,640
week or so. 
Now maybe I can do five times a 

272
00:13:06,640 --> 00:13:08,400
week. 
But you should don't think of 

273
00:13:08,400 --> 00:13:11,000
the term light, but like 
progressively low. 

274
00:13:11,000 --> 00:13:13,560
It kind of like the same way I'm
assuming you would program your 

275
00:13:13,560 --> 00:13:15,200
strength training. 
You have to think of the same 

276
00:13:15,240 --> 00:13:16,760
certain way. 
And like David said, there's no 

277
00:13:16,760 --> 00:13:18,880
perfect like, oh, it has to be 
like this. 

278
00:13:18,880 --> 00:13:21,000
And the evidence has shown 
that's not, there's no perfect 

279
00:13:21,000 --> 00:13:22,440
way. 
It's just progressively 

280
00:13:22,440 --> 00:13:24,960
increasing the load. 
But I would encourage you to 

281
00:13:24,960 --> 00:13:27,840
think long term, think like, and
this might sound crazy, but like

282
00:13:28,080 --> 00:13:30,640
think like a four to six month 
approach to this. 

283
00:13:30,640 --> 00:13:33,920
So like if you, if you've had 
this much trouble, I would say 

284
00:13:33,920 --> 00:13:37,680
really think with long term 
goals in mind of slowly building

285
00:13:38,200 --> 00:13:41,000
your mileage back up and 
choosing one of the very. 

286
00:13:41,000 --> 00:13:44,880
So it's like if you're 
increasing the duration, you 

287
00:13:44,880 --> 00:13:48,360
should not be suddenly doing a 
hard 5K in the middle of this 

288
00:13:48,360 --> 00:13:50,600
that that's two. 
But that's increasing intensity,

289
00:13:50,600 --> 00:13:52,840
right? 
It's stay consistent, right? 

290
00:13:52,840 --> 00:13:56,040
Build that up, choose duration, 
frequency or intensity. 

291
00:13:56,040 --> 00:14:00,680
Only increase one at a time So 
what that looks like you for you

292
00:14:00,680 --> 00:14:02,760
will be individual. 
But I'd say give your body some 

293
00:14:02,760 --> 00:14:06,880
time because it typically takes 
like 3 to 4 weeks of any kind of

294
00:14:06,880 --> 00:14:09,760
musculoskeletal stuff to get for
your body to adapt to it. 

295
00:14:09,760 --> 00:14:12,720
It's not like you do workout and
you get benefits the next day. 

296
00:14:12,720 --> 00:14:15,000
It takes much more time than 
that. 

297
00:14:15,000 --> 00:14:17,960
Not only for your muscles and 
tissues but your aerobic system,

298
00:14:17,960 --> 00:14:20,160
your a lot of the Physiology 
behind it. 

299
00:14:20,160 --> 00:14:22,680
So give your body some time and 
work into it. 

300
00:14:22,680 --> 00:14:25,320
And I'd say work slow and enjoy 
the process. 

301
00:14:26,320 --> 00:14:27,880
But that's what you mean by 
light. 

302
00:14:27,880 --> 00:14:30,960
And I also suggest with strength
training, I would do strength 

303
00:14:30,960 --> 00:14:33,560
training if you're going to do 
it on the same day, strength 

304
00:14:33,560 --> 00:14:35,880
train after you run, right? 
If you strength train 

305
00:14:35,880 --> 00:14:38,800
beforehand, what do you think? 
Based on the priority of what 

306
00:14:38,800 --> 00:14:40,200
you're doing. 
That's fair. 

307
00:14:40,360 --> 00:14:43,080
So prioritize what you want. 
I would still suggest based on 

308
00:14:43,080 --> 00:14:46,840
the tendon that loading it that 
heavy, you're going to want to 

309
00:14:46,840 --> 00:14:50,000
do that after the Essentially 
what you're doing is single leg 

310
00:14:50,000 --> 00:14:52,920
plyometrics when you run. 
So I would do the heavier 

311
00:14:52,920 --> 00:14:57,320
loading afterwards, not before. 
So if you're going to do that, 

312
00:14:57,320 --> 00:15:02,280
right, give yourself like set 
the lifting in the evening and 

313
00:15:02,280 --> 00:15:04,560
depending on how you feel, and 
as David mentioned, you're going

314
00:15:04,560 --> 00:15:07,000
to have to reassess the next 
morning, kind of see, can your 

315
00:15:07,000 --> 00:15:10,640
body actually handle, for 
example, running the day after 

316
00:15:10,640 --> 00:15:12,680
you lift heavy? 
And so that's we're learning to 

317
00:15:12,680 --> 00:15:15,080
prioritize like what are you, is
your big focus, right? 

318
00:15:15,080 --> 00:15:17,480
Is it, does it you want it to be
the weight training or do you 

319
00:15:17,480 --> 00:15:19,120
want it to be the running? 
So you have to choose which is 

320
00:15:19,120 --> 00:15:21,880
going to complement what. 
And it'd be totally fine to have

321
00:15:21,880 --> 00:15:23,360
the weight training be the 
priority right now. 

322
00:15:23,360 --> 00:15:26,560
But as you start to build your 
running up, that might have to 

323
00:15:26,560 --> 00:15:28,840
switch. 
You can't do high intensity 

324
00:15:29,080 --> 00:15:33,040
both, that's it's just more than
most people's systems can handle

325
00:15:33,040 --> 00:15:36,200
and they have conflicting 
development. 

326
00:15:36,480 --> 00:15:40,040
So not saying it's impossible, 
but it's not the best idea, 

327
00:15:40,040 --> 00:15:44,600
especially as you're developing 
and trying to really build 1 or 

328
00:15:44,600 --> 00:15:45,760
both. 
Yeah. 

329
00:15:45,760 --> 00:15:48,560
I was just going to say or if 
you do that like make sure there

330
00:15:48,560 --> 00:15:51,640
is ample time for recovery on 
the flip side of it. 

331
00:15:52,400 --> 00:15:54,640
Because if you're loading that 
calf and, and therefore that 

332
00:15:54,640 --> 00:15:57,680
Achilles tendon, right, it, it 
also needs time to recover. 

333
00:15:57,680 --> 00:16:00,120
And like your calf muscles will 
recover pretty quick. 

334
00:16:00,600 --> 00:16:01,920
Tendon, we talked about 3 to 4 
weeks. 

335
00:16:01,920 --> 00:16:04,400
Tendons take longer. 
And it's not that you can't run 

336
00:16:04,400 --> 00:16:06,240
for three weeks afterwards. 
You have to realize it just 

337
00:16:06,240 --> 00:16:09,600
takes more time. 
And so maybe taking a solar 

338
00:16:09,600 --> 00:16:12,640
approach of like build stuff up,
take your time. 

339
00:16:12,920 --> 00:16:15,160
You know, the 10% rule is 
something that kind of gets 

340
00:16:15,160 --> 00:16:16,520
thrown around. 
I don't know how much evidence 

341
00:16:16,520 --> 00:16:19,000
there actually is for like 
increasing mileage or whatever 

342
00:16:19,000 --> 00:16:21,840
thing by 10% each week, but that
might be a decent goal. 

343
00:16:21,840 --> 00:16:25,080
Find some place to start, test 
things out slowly, build your 

344
00:16:25,080 --> 00:16:27,520
way up because the running will 
also cause some adaptations to 

345
00:16:27,520 --> 00:16:30,240
your tendons if if you give them
time. 

346
00:16:31,080 --> 00:16:34,800
I hope that helps. 
All right, Adam is a huge fan 

347
00:16:34,800 --> 00:16:36,280
and says I've been really 
helpful. 

348
00:16:36,280 --> 00:16:38,120
He's a certified athletic 
trainer working with collegiate 

349
00:16:38,120 --> 00:16:41,320
track and field teams and XC 
teams, and he runs ultra 

350
00:16:41,320 --> 00:16:44,080
marathons and marathons. 
He's wondering if there's any 

351
00:16:44,080 --> 00:16:46,240
running related CE, US or 
conferences that you would 

352
00:16:46,240 --> 00:16:48,480
recommend for sports medicine 
professionals that work with 

353
00:16:48,480 --> 00:16:50,320
primarily running base 
population. 

354
00:16:50,520 --> 00:16:54,000
He's done the run DNA and plans 
to do the Montana's Running Lab 

355
00:16:54,000 --> 00:16:57,760
1, which literally anything with
Rich Willy is, is phenomenal. 

356
00:16:57,880 --> 00:17:01,120
But curious if there were any 
other options that you have in 

357
00:17:01,120 --> 00:17:02,680
mind. 
And Adam, we're really helpful, 

358
00:17:03,520 --> 00:17:04,720
really happy. 
This is helpful. 

359
00:17:04,839 --> 00:17:06,640
But we also have some other 
resources for you. 

360
00:17:06,640 --> 00:17:09,400
So David, what's one or two 
resources you would want to give

361
00:17:09,400 --> 00:17:12,680
a shout out for? 
Yeah, I think you got a check to

362
00:17:12,680 --> 00:17:16,400
make sure that this is compliant
with your con Ed or it would 

363
00:17:16,400 --> 00:17:21,560
just be a personal project. 
If it's not the Tom Goom running

364
00:17:21,560 --> 00:17:23,480
repairs course is actually 
pretty good. 

365
00:17:23,520 --> 00:17:30,480
It is long capital, LONG, long. 
So not all places you know, 

366
00:17:30,480 --> 00:17:32,200
accredited. 
I don't even know if California 

367
00:17:32,200 --> 00:17:36,240
accredits it or not. 
We got a discount code like a 

368
00:17:36,680 --> 00:17:42,680
couple years ago and I took it, 
but I actually already had my 

369
00:17:42,680 --> 00:17:45,320
CES so I didn't even report it. 
It was. 

370
00:17:45,520 --> 00:17:48,280
I don't think yeah, it's. 
Something I did, but you'd have 

371
00:17:48,280 --> 00:17:51,520
to apply for it to work I think 
in California, at least for the 

372
00:17:51,520 --> 00:17:56,120
PT license. 
I don't know about the ATC or 

373
00:17:56,560 --> 00:17:59,400
CSCS if you have to. 
If you tried to push that, you 

374
00:17:59,800 --> 00:18:01,560
probably have a hard time at 
CSCS. 

375
00:18:01,560 --> 00:18:02,600
I would think 'cause I have 
that. 

376
00:18:02,960 --> 00:18:06,080
But well, I've been very lucky 
last, but that's a good one. 

377
00:18:06,080 --> 00:18:08,000
I've been lucky the last several
years of doing all the board 

378
00:18:08,000 --> 00:18:10,920
certifications have like easily 
cleared out my CU. 

379
00:18:11,360 --> 00:18:13,680
Yes, you don't even. 
Need to do anything. 

380
00:18:13,720 --> 00:18:18,120
Yeah, yeah, but it's a good one.
It is a genuinely good one. 

381
00:18:18,120 --> 00:18:22,040
He goes through so many 
different differential diagnosis

382
00:18:22,040 --> 00:18:25,360
and strength considerations, 
power considerations and really 

383
00:18:25,360 --> 00:18:29,200
kind of breaks it down. 
So shout out Tom Goom on that. 

384
00:18:29,200 --> 00:18:32,480
It's called running repairs, but
it's a long one. 

385
00:18:32,480 --> 00:18:36,720
It's this is the type of thing 
where it's almost like you're 

386
00:18:36,720 --> 00:18:39,800
almost like taking a class, like
an actual class. 

387
00:18:39,800 --> 00:18:44,280
It's not just like a CEU course 
that you do over a weekend, but 

388
00:18:44,280 --> 00:18:45,680
it's a good one. 
It's a good one. 

389
00:18:45,680 --> 00:18:49,200
And I think it does break things
down in a pretty fundamental way

390
00:18:49,200 --> 00:18:53,560
and makes you kind of break up 
your thinking again in a way 

391
00:18:53,560 --> 00:18:56,640
where you can kind of put it 
into different compartments and 

392
00:18:56,640 --> 00:18:59,320
then make decisions based on set
compartments. 

393
00:18:59,920 --> 00:19:02,960
So I like a lot of it. 
It's not like that much of it is

394
00:19:02,960 --> 00:19:06,160
necessarily revolutionary per 
SE, but it does a great way of 

395
00:19:06,160 --> 00:19:08,640
kind of breaking things down and
giving you things to look for 

396
00:19:08,640 --> 00:19:13,320
from a slightly different angle.
And, and it might give you a 

397
00:19:13,320 --> 00:19:16,280
little bit of, you know, some 
tidbits to kind of work on and 

398
00:19:16,280 --> 00:19:18,360
see like, oh, maybe I'm not as 
strong in that area. 

399
00:19:18,360 --> 00:19:22,640
Maybe I usually look at this, 
but maybe it is worth looking at

400
00:19:22,640 --> 00:19:25,880
this things like that. 
But it's, it's relatively 

401
00:19:25,880 --> 00:19:28,720
all-encompassing and focused on 
running primarily as it's 

402
00:19:28,720 --> 00:19:32,080
focused, hence running repairs. 
So I think it's, I think it's a 

403
00:19:32,080 --> 00:19:34,760
worthwhile course and yeah, it's
good. 

404
00:19:35,040 --> 00:19:36,560
It's through something called 
Clinical Edge. 

405
00:19:37,400 --> 00:19:39,280
It's Australia. 
UK. 

406
00:19:40,120 --> 00:19:40,960
UK. 
Is it UK? 

407
00:19:40,960 --> 00:19:42,560
I think it's UK. 
We have some. 

408
00:19:42,560 --> 00:19:44,520
Sorry Tom if we mess Australia. 
Messed that up. 

409
00:19:44,800 --> 00:19:47,560
I'm sorry. 
Yeah, but Tom, that's my. 

410
00:19:47,560 --> 00:19:51,200
Fault Tom Goon would be so so 
Tom Goon would be yours running 

411
00:19:51,200 --> 00:19:52,440
a parish course. 
I want to give a shout out to 

412
00:19:52,440 --> 00:19:54,880
Chris Johnson, who's been 
somebody's I've been falling for

413
00:19:54,880 --> 00:19:57,200
quite a while now. 
We're actually both Northwest 

414
00:19:57,200 --> 00:19:59,960
people, but he has a new course 
out called I think clinical 

415
00:19:59,960 --> 00:20:03,000
running essentials. 
It's a little bit pricey, but it

416
00:20:03,000 --> 00:20:05,360
is totally worth every single 
dollar. 

417
00:20:05,880 --> 00:20:08,000
It is absolutely great. 
I'm working my way through it 

418
00:20:08,000 --> 00:20:10,880
right now as time permits, but 
Chris Johnson has done a lot of 

419
00:20:10,880 --> 00:20:13,280
phenomenal things, especially if
you're originally interested in 

420
00:20:13,280 --> 00:20:15,600
bone stress stuff. 
He translates all that thing 

421
00:20:15,600 --> 00:20:18,360
really, really well. 
Obviously, Rich Willie with the 

422
00:20:18,440 --> 00:20:20,600
the course you're planning to 
take is. 

423
00:20:20,840 --> 00:20:22,840
Also going to do that super 
well, but anything by Chris 

424
00:20:22,840 --> 00:20:27,440
Johnson I would absolutely shout
out to be an excellent resource 

425
00:20:27,440 --> 00:20:30,400
for. 
I will say to real quick, I 

426
00:20:30,400 --> 00:20:34,520
mean, the way the setup is, it's
probably not ideal, but if you 

427
00:20:34,520 --> 00:20:39,000
do have a Medbridge login, Jada 
Sherry does have a couple of 

428
00:20:39,000 --> 00:20:42,320
courses on Medbridge that kind 
of breakdown a couple of things 

429
00:20:43,120 --> 00:20:45,040
and gives you kind of a nice way
of looking at it too, if you 

430
00:20:45,040 --> 00:20:46,840
haven't done it already. 
I know that's a pretty common 

431
00:20:46,840 --> 00:20:49,120
one for most people to have. 
And if you're probably in the 

432
00:20:49,120 --> 00:20:51,240
running world's and you're 
probably looking at running 

433
00:20:51,240 --> 00:20:52,920
courses, you probably have 
already taken those. 

434
00:20:52,920 --> 00:20:56,680
But they're fundamental and 
they're not, they're not bad. 

435
00:20:56,760 --> 00:20:58,720
They're they're pretty good. 
All right. 

436
00:20:58,840 --> 00:21:01,680
Home Asks is a long time reader 
of the website and viewer of the

437
00:21:01,680 --> 00:21:03,680
YouTube videos that all the way 
from Ireland. 

438
00:21:03,680 --> 00:21:08,080
Thank you very much, I've guided
guided you on some great years 

439
00:21:08,080 --> 00:21:09,760
of making four choices. 
Sweet great. 

440
00:21:09,760 --> 00:21:11,600
We're again. 
The whole point of this is being

441
00:21:11,600 --> 00:21:13,760
really helpful. 
Said is I was wondering if you 

442
00:21:13,760 --> 00:21:15,320
could help me with something 
that has been bugging me. 

443
00:21:15,320 --> 00:21:18,280
I wear custom orthotics which 
each have some heel left, which 

444
00:21:18,280 --> 00:21:21,360
is very normal to help with 
tight calf muscles. 

445
00:21:21,600 --> 00:21:24,640
Should this impact my shoe 
choice in relation to drop? 

446
00:21:24,840 --> 00:21:27,600
I currently get on well with the
Ultra and Clifton Nines, but I'm

447
00:21:27,600 --> 00:21:31,000
concerned that if I go to say an
8 or 10mm drop, the drop is 

448
00:21:31,000 --> 00:21:33,240
actually much higher, which yes 
it will be. 

449
00:21:33,440 --> 00:21:34,960
Do the heel lift built in the 
orthotic? 

450
00:21:34,960 --> 00:21:37,920
Am I getting this wrong or 
should I stay wearing zero to 

451
00:21:37,920 --> 00:21:41,520
5mm drop if it works as that may
in reality be an actual higher 

452
00:21:41,520 --> 00:21:43,520
drop due to the orthotics. 
Any thoughts would be 

453
00:21:43,520 --> 00:21:46,160
appreciated. 
Yeah, I mean, if it's already 

454
00:21:46,160 --> 00:21:49,840
working, don't bro, don't like, 
don't try to pick something that

455
00:21:49,840 --> 00:21:54,320
ain't broken, like. 
But yes, if you already have a 

456
00:21:54,320 --> 00:21:56,960
lift in it, that will increase 
that drop even more. 

457
00:21:56,960 --> 00:22:02,000
So I don't know how big the lift
is, but let's say it's like 2 to

458
00:22:02,000 --> 00:22:04,320
three, that 10 is going to 
become 12 to 13. 

459
00:22:05,000 --> 00:22:09,200
And that is pretty high, you 
know, and there's a pretty 

460
00:22:09,560 --> 00:22:12,600
unique population that gets on 
with 12mm drop shoes. 

461
00:22:12,760 --> 00:22:14,040
The people that love them love 
them. 

462
00:22:14,040 --> 00:22:18,120
Not everyone does. 
So if you already do well with 

463
00:22:18,120 --> 00:22:21,800
kind of a lower drop ratio and 
then adding the lift with the 

464
00:22:21,800 --> 00:22:24,520
orthotic, I am all for it. 
I, I don't have any issues with 

465
00:22:24,520 --> 00:22:27,880
that. 
I I wouldn't rock the boat to be

466
00:22:27,880 --> 00:22:30,160
completely honest. 
If you like the shoes that 

467
00:22:30,160 --> 00:22:33,920
you're currently running in and 
you're not having issues, stay 

468
00:22:33,960 --> 00:22:35,960
with it. 
I would say exactly the same 

469
00:22:35,960 --> 00:22:38,560
thing where you know you're 
orthotics, you shouldn't 

470
00:22:38,560 --> 00:22:42,200
necessarily limit the shoes that
you're using, but there are some

471
00:22:42,200 --> 00:22:45,200
things you need to keep in mind.
Like obviously the shoes that 

472
00:22:45,200 --> 00:22:47,480
you choose need to be shoes that
can handle orthotics. 

473
00:22:47,480 --> 00:22:49,600
Like it needs to have a 
removable sock liner. 

474
00:22:50,120 --> 00:22:52,960
It needs to not be a stability 
shoe because you should not 

475
00:22:52,960 --> 00:22:56,800
unless you have gotten lucky. 
I, we never would suggest using 

476
00:22:56,800 --> 00:23:00,520
an arch any kind of orthotic 
with a stability shoe just 

477
00:23:00,520 --> 00:23:02,640
because they, you never know how
those things are going to 

478
00:23:02,640 --> 00:23:03,960
interact. 
And that's not how the shoe was 

479
00:23:03,960 --> 00:23:07,960
designed. 
So obviously Cliftons are a 

480
00:23:07,960 --> 00:23:10,440
great option just because they 
tend to be a little bit deeper 

481
00:23:10,440 --> 00:23:12,320
in the shoe and that allows the 
orthotic to fit. 

482
00:23:12,760 --> 00:23:15,240
I think there's some better 
options out there. 

483
00:23:15,240 --> 00:23:18,200
Like, you know, the, you know, I
can talk about this shoe, right?

484
00:23:18,200 --> 00:23:22,440
The ghost Max 3. 
I'm just going to do it, then 

485
00:23:22,440 --> 00:23:25,200
I'll get in trouble. 
So Brooks has also a couple 

486
00:23:25,200 --> 00:23:28,120
options like the the Ghost Max 
is 1 where they actually lowered

487
00:23:28,120 --> 00:23:31,440
the drop and I believe that was 
part of the piece because a lot 

488
00:23:31,440 --> 00:23:35,200
of orthotics, you know, even 
over the counter one can have it

489
00:23:35,200 --> 00:23:38,440
in will have a heel drop of as 
David said, some of the lower 

490
00:23:38,440 --> 00:23:41,200
ones are two to three. 
They can go up to like 567 

491
00:23:41,200 --> 00:23:45,160
millimeter drop additions. 
So you have a 12mm drop shoe 

492
00:23:45,160 --> 00:23:51,000
that's now a 1718 plus, you 
know, so you got to heal. 

493
00:23:51,000 --> 00:23:54,320
Yeah, now you got to heal on. 
So that's not a bad thing, which

494
00:23:54,320 --> 00:23:57,160
that actually might be fine for 
some people, but you just have 

495
00:23:57,160 --> 00:24:00,280
to realize if you've been having
success in that zero to 5mm drop

496
00:24:00,280 --> 00:24:03,600
range, that is pretty probably a
pretty good area to stay if 

497
00:24:03,600 --> 00:24:05,520
you're curious. 
It shouldn't keep you away from 

498
00:24:05,520 --> 00:24:06,960
the neutral shoe that can handle
that. 

499
00:24:06,960 --> 00:24:09,520
You just have to be aware that 
you're definitely going to make 

500
00:24:09,520 --> 00:24:12,080
some changes in mechanics. 
You know, you're going a higher 

501
00:24:12,080 --> 00:24:14,320
drop, you might feel some stuff 
in your knee or hip because 

502
00:24:14,320 --> 00:24:17,280
that's going to require a lot 
more shock absorption from that 

503
00:24:17,280 --> 00:24:20,440
area and a lot more emotion. 
So just know, like don't freak 

504
00:24:20,440 --> 00:24:22,600
out, but just go, if something's
working, stay with it. 

505
00:24:22,600 --> 00:24:24,960
If you're curious, know that you
just might have to take some 

506
00:24:24,960 --> 00:24:27,960
time to adapt to it and see if 
your body can adapt. 

507
00:24:27,960 --> 00:24:29,800
So don't panic. 
Just make sure you're still good

508
00:24:29,800 --> 00:24:32,760
at making good decisions with 
shoes that will take an orthotic

509
00:24:32,960 --> 00:24:36,160
and then understand the changes 
that you will be inducing and 

510
00:24:36,160 --> 00:24:37,760
experiencing if you do go that 
route. 

511
00:24:38,000 --> 00:24:40,120
So don't freak out, just know 
it's going to be different. 

512
00:24:41,680 --> 00:24:44,560
All right? 
DT asks A stability question, 

513
00:24:44,760 --> 00:24:47,360
says I have a question about the
Wave Inspire shoes. 

514
00:24:47,360 --> 00:24:49,840
I have the Inspire 18. 
They're the best shoes I ever 

515
00:24:49,840 --> 00:24:51,120
had. 
Then I switched off to the 

516
00:24:51,120 --> 00:24:53,680
Inspire 19 and they were the 
worst shoes I would ever had. 

517
00:24:54,600 --> 00:24:57,160
That happens all the time. 
Soon as I started to walk into 

518
00:24:57,160 --> 00:25:00,160
my field, pain, a knee joint, 
pain after long walks, pain in 

519
00:25:00,160 --> 00:25:02,760
their hips, Mizuno changed 
something about that shoe. 

520
00:25:02,760 --> 00:25:05,840
I would like to buy something 
similar to the Wave Inspire 18. 

521
00:25:05,960 --> 00:25:09,440
What do you all think? 
David, what do you think? 

522
00:25:10,640 --> 00:25:13,560
Figure out stuff and what 
inspire are they on now I I feel

523
00:25:13,560 --> 00:25:15,120
like. 
We haven't tested any of the 

524
00:25:15,120 --> 00:25:18,760
recent Inspire. 
It's like the Horizon 8 and the 

525
00:25:18,760 --> 00:25:20,680
I forget which Inspire we're on 
now. 

526
00:25:20,680 --> 00:25:24,400
We haven't tested yet. 
It's 20 something. 

527
00:25:24,680 --> 00:25:26,960
It's just because this is a 
little bit ago now and now the 

528
00:25:26,960 --> 00:25:29,520
shoes have changed. 
Are we on 21? 

529
00:25:30,120 --> 00:25:32,120
Are we? 
Yeah, yeah, that's right. 

530
00:25:32,200 --> 00:25:35,240
Inspire 20. 
One they talked about 22 but. 

531
00:25:35,240 --> 00:25:37,560
I'm pulling it up right now. 
Yeah. 

532
00:25:37,560 --> 00:25:41,040
So I mean, like, this is 
obviously, what, 3 models ago 

533
00:25:41,040 --> 00:25:45,240
now it's tough because 
especially in the stability 

534
00:25:45,240 --> 00:25:47,960
world, like things have changed 
so much. 

535
00:25:47,960 --> 00:25:52,920
And with this larger push for 
these softer foams and these 

536
00:25:52,920 --> 00:25:56,840
higher stack heights and these 
geometric changes that the 

537
00:25:56,840 --> 00:26:00,040
market is kind of asking for and
a lot of the companies are 

538
00:26:00,040 --> 00:26:02,640
accommodating shoes are 
changing. 

539
00:26:05,040 --> 00:26:08,400
I don't remember the specific 
changes between the 18 and the 

540
00:26:08,400 --> 00:26:11,320
19. 
I remember one of them went to 

541
00:26:11,320 --> 00:26:16,160
the wave net I, I, but I don't 
remember exactly which one that 

542
00:26:16,160 --> 00:26:20,520
was. 
But it if you're a fan of the 

543
00:26:20,520 --> 00:26:24,520
previous training models that 
were a little bit firmer, that 

544
00:26:24,520 --> 00:26:27,160
had a little bit more stability 
integrated into them and they 

545
00:26:27,160 --> 00:26:31,400
were higher drop, I would 
probably look into having maybe 

546
00:26:31,400 --> 00:26:35,600
a higher drop flagship like 
stability model that is 

547
00:26:35,600 --> 00:26:39,040
currently out. 
You know, it's hard to match 

548
00:26:39,040 --> 00:26:41,840
this entirely because I don't 
remember exactly which one the 

549
00:26:41,840 --> 00:26:44,280
18 is, but I have an idea 
because they have that dual fan 

550
00:26:44,280 --> 00:26:47,760
like thick like plastic thing on
the medial side. 

551
00:26:48,800 --> 00:26:52,040
But I'm thinking things like 
kind of like a Brooks, like 

552
00:26:52,160 --> 00:26:57,720
Adrenaline GTS or even a Topo. 
Like is it the Magnify? 

553
00:26:57,720 --> 00:27:00,040
No, it's not the magnify. 
Is it the Ultrafly that has the 

554
00:27:00,040 --> 00:27:02,440
post immediately there that has 
that thick? 

555
00:27:02,440 --> 00:27:06,520
Like like it's hard to get a 
shoe that's exactly like that 

556
00:27:06,520 --> 00:27:08,760
now. 
But that's probably one of the 

557
00:27:08,760 --> 00:27:11,280
closer ones I could think of. 
Is that actually the Ultrafly? 

558
00:27:12,040 --> 00:27:15,200
So I looked at our reviews and I
remember what happened because 

559
00:27:15,200 --> 00:27:19,600
the Inspire 18 had super 
aggressive medial stability like

560
00:27:19,600 --> 00:27:22,600
it jumped up a lot and it was 
kind of very true to what the 

561
00:27:22,600 --> 00:27:25,920
Inspire had been. 
The switch to 19 is they went 

562
00:27:25,920 --> 00:27:28,920
like almost to like borderline 
stable neutral. 

563
00:27:28,920 --> 00:27:32,560
I remember this because I kind 
of it wasn't too much for me 

564
00:27:32,560 --> 00:27:37,000
because I tend to be more of a 
mild stability person, but that 

565
00:27:37,000 --> 00:27:39,840
would it might make sense 
because they, they made it more 

566
00:27:40,000 --> 00:27:42,760
balanced, right? 
So instead of just being really 

567
00:27:42,760 --> 00:27:46,840
biased with a really strong, 
yeah, I get it's not a post, but

568
00:27:46,840 --> 00:27:50,800
that the wave wave plate was 
massive on the medial side with 

569
00:27:50,800 --> 00:27:53,000
its fanning in the 18 and 19. 
It wasn't. 

570
00:27:53,000 --> 00:27:55,400
I remember there's a comment we 
made was like, I'm not really 

571
00:27:55,400 --> 00:27:58,040
sure the difference between the 
the inspire and the writer 

572
00:27:58,160 --> 00:28:00,600
because the writers always been 
really stable as well. 

573
00:28:00,800 --> 00:28:02,600
And so I was like, these are 
starting to look kind of 

574
00:28:02,600 --> 00:28:04,640
similar. 
So that makes sense. 

575
00:28:04,640 --> 00:28:07,800
So I think right now DTI 
actually have an answer for you 

576
00:28:07,800 --> 00:28:10,880
because there is a shoe that did
the exact opposite and that 

577
00:28:10,880 --> 00:28:13,720
would be the Brooks Glycerin GTS
22. 

578
00:28:14,000 --> 00:28:19,040
So the Glycerin 21 GTS was 
actually very soft and I liked 

579
00:28:19,040 --> 00:28:21,520
it because it was so soft and 
the stability actually became 

580
00:28:21,520 --> 00:28:24,440
kind of mild, which is not what 
that shoe was meant for, but it 

581
00:28:24,520 --> 00:28:27,320
I liked it. 
Version 22 brings that shoe back

582
00:28:27,320 --> 00:28:28,880
to form where it's really 
aggressive. 

583
00:28:28,880 --> 00:28:31,040
I think Box Alt said this and I 
got to quote him that. 

584
00:28:31,040 --> 00:28:35,200
It's like almost like kind of 
moving toward like inching on 

585
00:28:35,200 --> 00:28:39,280
the Brooks Beast territory. 
Like it's pretty structured. 

586
00:28:39,280 --> 00:28:42,840
It definitely moves back to 
where the Glycerin DTSI can't. 

587
00:28:42,840 --> 00:28:45,880
Why am I forgetting the name? 
I tried to reference this during

588
00:28:45,880 --> 00:28:48,120
the comparison review I was 
doing on YouTube and I couldn't 

589
00:28:48,120 --> 00:28:51,680
remember what it used to be 
called, but the Glycerin GTS had

590
00:28:51,680 --> 00:28:54,800
a different name and I feel 
really bad because I can't 

591
00:28:54,800 --> 00:28:59,200
remember what that was. 
Somebody comment below reminded 

592
00:28:59,200 --> 00:29:01,760
me what that was entirely where 
Yeah, it wasn't. 

593
00:29:02,120 --> 00:29:04,640
It wasn't Glycerin GTS. 
It was. 

594
00:29:05,760 --> 00:29:08,920
Man, I'm feeling dumb and I want
to look this up right now, but 

595
00:29:09,400 --> 00:29:11,240
yeah, there was a precursor to 
that that was around for a 

596
00:29:11,240 --> 00:29:13,160
while, then they switched it to 
keep things simple. 

597
00:29:13,160 --> 00:29:17,640
So the Glycerin GTS 22 
specifically, I think would be a

598
00:29:17,640 --> 00:29:20,160
good alternative. 
Drops a little bit higher. 

599
00:29:20,160 --> 00:29:23,640
It's not necessarily 12, but 
it's still on the higher end. 

600
00:29:23,640 --> 00:29:27,280
Like it's like 10:00-ish. 
Yeah, yeah, it's like 39. 

601
00:29:27,360 --> 00:29:30,520
Thirty, 9/29/29. 
So it's 1022. 

602
00:29:30,520 --> 00:29:32,520
Is then the platform's supposed 
to be theoretically? 

603
00:29:32,840 --> 00:29:37,760
So and that that rear foot 
midfoot media posts and guide 

604
00:29:37,760 --> 00:29:40,960
reel is really aggressive. 
So and it took a while for me to

605
00:29:40,960 --> 00:29:42,880
break that in. 
It was, it was kind of bugging 

606
00:29:42,880 --> 00:29:45,280
me at first and then it broke in
and like, OK, I got used to it. 

607
00:29:45,280 --> 00:29:49,080
So yeah, I like that would that 
would probably be my biggest 

608
00:29:49,080 --> 00:29:52,240
suggestion because they don't 
make a lot of shoes like how the

609
00:29:52,240 --> 00:29:55,400
Inspire 18 was designed, like 
even the Keanu series. 

610
00:29:55,400 --> 00:29:56,520
I'm going to do a comparison 
review. 

611
00:29:56,520 --> 00:30:00,200
Like it's not as the medial 
stability is not as aggressive. 

612
00:30:00,200 --> 00:30:02,280
It's more guidance based, which 
works for some people and then 

613
00:30:02,280 --> 00:30:05,440
others it's not. 
So let's turn GTS 22. 

614
00:30:06,280 --> 00:30:08,280
Yeah, walking around in it. 
That makes sense. 

615
00:30:08,280 --> 00:30:09,640
I haven't actually run on it 
yet. 

616
00:30:09,640 --> 00:30:12,680
I just got these like as of 
what, 2 days ago? 

617
00:30:12,920 --> 00:30:16,600
So I've run on the Glycerin 22 
but not the Glycerin GTS 22 yet.

618
00:30:16,920 --> 00:30:18,320
Right. 
John asks. 

619
00:30:18,320 --> 00:30:20,680
Hey, doctor running, I am a 61 
year old that's been running for

620
00:30:20,680 --> 00:30:22,680
over 45 years. 
I've been relatively injury free

621
00:30:22,680 --> 00:30:24,240
in the last couple years that 
I've developed. 

622
00:30:24,520 --> 00:30:26,200
I've had Achilles tendonitis off
and on. 

623
00:30:26,200 --> 00:30:29,120
Again, John, just FYI, if you're
listening that I guarantee 

624
00:30:29,120 --> 00:30:31,640
that's Achilles tendonopathy 
that not tendonitis, but that 

625
00:30:31,640 --> 00:30:34,160
no, no offense. 
That's just that's, it's a 

626
00:30:34,160 --> 00:30:35,280
chronic thing that's been going 
on. 

627
00:30:35,480 --> 00:30:38,000
If you can treat it though, I've
been running those shoes with at

628
00:30:38,000 --> 00:30:41,440
least an 8mm drop, no plates for
most runs, but find that my legs

629
00:30:41,440 --> 00:30:44,080
are so much fresher if I use 
shoes like the Socket Endorphins

630
00:30:44,080 --> 00:30:45,840
Speed. 
Are there any shoes you 

631
00:30:45,840 --> 00:30:47,920
recommend as daily trainers with
plates for someone in my 

632
00:30:47,920 --> 00:30:50,000
situation? 
I've been hesitant to run in 

633
00:30:50,000 --> 00:30:52,040
shoes with plates on a regular 
basis, but perhaps it makes 

634
00:30:52,040 --> 00:30:54,160
sense so as I seem to have 
better recovery. 

635
00:30:54,160 --> 00:30:56,480
Currently training for grandmas 
but only can run three to four 

636
00:30:56,480 --> 00:30:58,760
days a week. 
Thanks for your advice David. 

637
00:30:58,760 --> 00:31:01,880
What are your thoughts on 
running more frequently in shoes

638
00:31:01,880 --> 00:31:04,880
with plates? 
Yeah, that's a hard one because 

639
00:31:04,880 --> 00:31:07,440
there's not much out there as 
far as the long term effects on 

640
00:31:07,440 --> 00:31:10,840
it, right. 
Like I mean, I think there's 

641
00:31:10,840 --> 00:31:15,120
still benefit to doing both 
plated and non plated training. 

642
00:31:15,400 --> 00:31:18,520
If you are responding well to 
something that has let's say the

643
00:31:18,520 --> 00:31:21,000
Endorphin speed, that's a 
flexible plate by the way. 

644
00:31:21,000 --> 00:31:25,280
So that's not like that's not a 
really stiff carbon plate if you

645
00:31:25,280 --> 00:31:29,200
benefit from having a little bit
more bend in the shoe then a 

646
00:31:29,200 --> 00:31:37,680
shoe like the Endorphin speed or
the Mizuno Neo Vista or why am I

647
00:31:37,680 --> 00:31:39,080
blanking? 
I'm trying to think of the 

648
00:31:39,080 --> 00:31:42,040
plastic fiber. 
The Puma has one too. 

649
00:31:42,880 --> 00:31:44,040
The. 
Deviate Nitro. 

650
00:31:44,120 --> 00:31:45,280
Yeah. 
Oh, that's. 

651
00:31:45,440 --> 00:31:47,960
It is carbon though, right? 
But it's it's more. 

652
00:31:47,960 --> 00:31:51,640
Flexible kind of. 
OK, maybe not that one. 

653
00:31:51,680 --> 00:31:54,600
No, it's it's a good option too.
I think just and and Nathan 

654
00:31:54,600 --> 00:31:56,800
loved that one. 
But yeah. 

655
00:31:58,240 --> 00:32:00,000
But they're out there, you know,
you can look for the plastic 

656
00:32:00,000 --> 00:32:02,840
plated shoes that have a little 
bit more gift to it, that are a 

657
00:32:02,840 --> 00:32:06,400
little bit more training 
friendly and still give you some

658
00:32:06,400 --> 00:32:09,320
rigidity and a rocker and kind 
of take some pressure off of 

659
00:32:09,320 --> 00:32:11,560
that. 
I just think it's better though 

660
00:32:11,560 --> 00:32:15,160
to like space it out a little 
bit and kind of go back and 

661
00:32:15,160 --> 00:32:17,440
forth and have a rotation like 
we talked about. 

662
00:32:17,440 --> 00:32:19,520
Like that's one of the few 
things that we do have some 

663
00:32:19,520 --> 00:32:21,520
evidence on like that can 
decrease injury. 

664
00:32:23,760 --> 00:32:26,000
And then also try to mimic, like
especially if you're getting 

665
00:32:26,000 --> 00:32:29,200
something plated to mimic what 
you're going to be racing and if

666
00:32:29,200 --> 00:32:32,000
you're going to be racing. 
So that way there's some carry 

667
00:32:32,000 --> 00:32:34,720
over and some translation. 
And the most of the shoes that 

668
00:32:34,720 --> 00:32:37,720
are kind of more flexible, that 
have some stiffness, like a 

669
00:32:37,720 --> 00:32:41,160
stiffening agent that's plastic,
usually are a training companion

670
00:32:41,160 --> 00:32:46,640
to something that's a little bit
faster being the racing model. 

671
00:32:46,840 --> 00:32:49,160
I would totally agree and I I 
would say. 

672
00:32:49,640 --> 00:32:52,160
Assume fly isn't horrible. 
That's a little bit stiffer 

673
00:32:52,160 --> 00:32:53,120
though. 
Yeah, that's definitely. 

674
00:32:53,120 --> 00:32:55,840
So like, but it's still more of 
a training option versus a 

675
00:32:55,840 --> 00:32:57,320
racing option that's still 
plated. 

676
00:32:57,320 --> 00:33:00,760
But I would say with how common 
it is that that plates are in 

677
00:33:00,760 --> 00:33:04,240
everything and I, I have less 
concern like now with like OS 

678
00:33:04,240 --> 00:33:06,000
shoes plated or it has a super 
foam in it. 

679
00:33:06,000 --> 00:33:09,120
It's when we, when we talk about
like training in super racing 

680
00:33:09,120 --> 00:33:11,520
shoes all the time, then I'm 
like, I, I don't know, like 

681
00:33:11,520 --> 00:33:13,360
there's some people that 
actually that's the only shoe 

682
00:33:13,360 --> 00:33:15,160
they can run in. 
And you know that I understand 

683
00:33:15,160 --> 00:33:17,720
shoes what? 
Regardless whatever comment, 

684
00:33:17,880 --> 00:33:20,560
shoes are tools. 
So I'd say if you found a type 

685
00:33:20,560 --> 00:33:24,400
of shoe that helps you run and 
feel better, great, awesome. 

686
00:33:24,600 --> 00:33:27,280
Be aware that if it's Achilles 
tendon issue, like I mentioned 

687
00:33:27,280 --> 00:33:30,120
that a shoe won't fix the 
underlying problem. 

688
00:33:30,120 --> 00:33:32,080
It'll, it might make you feel 
better, but you still need to 

689
00:33:32,080 --> 00:33:35,320
appropriately load that tendon, 
you know, a couple times a week 

690
00:33:35,320 --> 00:33:38,480
with some heavier loading 
appropriately. 

691
00:33:38,480 --> 00:33:40,760
And I did a whole episode on 
that, that I would encourage you

692
00:33:40,760 --> 00:33:43,760
to watch that hopefully will 
provide some guidance on. 

693
00:33:43,960 --> 00:33:46,760
But yeah, I would not, I would 
not worry about it just because 

694
00:33:46,760 --> 00:33:49,600
there's so many shoes out there.
So finding what works for you 

695
00:33:49,840 --> 00:33:51,920
and using a shoe that's that's 
going to be similar to what 

696
00:33:51,920 --> 00:33:53,320
you're going to raise on is 
going to be helpful. 

697
00:33:53,520 --> 00:33:56,320
The only thing where this 
becomes because a plate just it 

698
00:33:56,320 --> 00:33:58,720
adds stiffness, right? 
We, we've done, we've seen 

699
00:33:58,720 --> 00:34:01,800
plenty of research where like a 
plate by itself, like that's not

700
00:34:01,800 --> 00:34:04,240
the magic thing. 
The magic is the combination in 

701
00:34:04,240 --> 00:34:08,199
these shoes of Max stack height,
super foam designed to the plate

702
00:34:08,199 --> 00:34:10,840
to like and it has to be like 
curved in the right way in the 

703
00:34:10,840 --> 00:34:14,920
forefoot to optimize efficiency.
It's the combination of factors,

704
00:34:14,920 --> 00:34:17,560
right? 
So one thing it's super common 

705
00:34:17,600 --> 00:34:20,600
and the Endorphin speed is a 
it's a popular shoe like it wins

706
00:34:21,000 --> 00:34:24,440
it, it's always a top shoe in 
our list every single year just 

707
00:34:24,440 --> 00:34:26,440
because it's great and a lot of 
people train full time in it. 

708
00:34:26,800 --> 00:34:29,560
The only challenge you have to 
realize is that you will adapt 

709
00:34:29,560 --> 00:34:30,760
to that and you will get used to
it. 

710
00:34:30,760 --> 00:34:32,880
So if you suddenly want to 
switch to a shoe that's more 

711
00:34:32,880 --> 00:34:35,360
flexible, you need to take some 
time. 

712
00:34:35,440 --> 00:34:38,120
So, and I think Nathan said this
really well, we're always, I 

713
00:34:38,120 --> 00:34:41,520
always sound kind of extremist, 
but there's no shoe that's 

714
00:34:41,520 --> 00:34:44,440
necessarily going to cause you 
an injury. 

715
00:34:44,440 --> 00:34:47,320
It's just if you make big 
changes in shoes or really big 

716
00:34:47,320 --> 00:34:49,920
changes in training too quickly 
for your body to adapt. 

717
00:34:49,920 --> 00:34:53,000
So just know if you're used to 
training in a plated shoe, be it

718
00:34:53,000 --> 00:34:55,280
flexible or not, if you go to 
something that's way more 

719
00:34:55,280 --> 00:34:58,160
flexible, you just need to give 
your toes some time to get used 

720
00:34:58,160 --> 00:35:01,600
to having to go through maybe a 
little bit more range of motion.

721
00:35:01,600 --> 00:35:04,840
So yeah, it's totally fine. 
Remember to appropriately treat 

722
00:35:04,840 --> 00:35:07,080
that tendon because you're going
to need it and you can do load 

723
00:35:07,080 --> 00:35:09,520
it for at least nine months and 
the pain will go away long 

724
00:35:09,520 --> 00:35:12,640
before for that. 
But yeah, it's totally, totally,

725
00:35:12,640 --> 00:35:15,040
totally fine, especially with 
the number of shoes that have 

726
00:35:15,040 --> 00:35:16,760
that. 
So I wouldn't worry. 

727
00:35:17,440 --> 00:35:20,400
It's a great show. 
All right, last one, this is 

728
00:35:20,400 --> 00:35:23,240
actually oh, we'll see if this 
this may not be a short answer. 

729
00:35:23,240 --> 00:35:25,520
Let's see if we can keep this 
brief, but probably not. 

730
00:35:25,800 --> 00:35:27,520
Luke says hi Dor hope you're all
well. 

731
00:35:27,520 --> 00:35:29,800
I'm a long time follower, 
podcast listener. 

732
00:35:29,800 --> 00:35:31,320
I really appreciate it so much 
for your insight and your 

733
00:35:31,320 --> 00:35:33,880
prevention etcetera. 
I have a question on my post run

734
00:35:33,880 --> 00:35:36,200
routine, which usually consists 
of about 15 to 20 minutes of 

735
00:35:36,200 --> 00:35:38,040
static stretching. 
I'm wondering what you would 

736
00:35:38,040 --> 00:35:41,600
suggest as a post run routine in
order avoid prevent injury, what

737
00:35:41,600 --> 00:35:44,520
dynamic stretching and really 
would dynamic or stretching, 

738
00:35:44,600 --> 00:35:48,080
dynamic stretching or mobility 
work be more effective strain 

739
00:35:48,080 --> 00:35:49,360
training? 
Any insight you have would be 

740
00:35:49,360 --> 00:35:51,920
greatly appreciated. 
I've also been curious about 

741
00:35:51,920 --> 00:35:55,120
your thoughts on effect on the 
efficacy of foam rolling massage

742
00:35:55,120 --> 00:35:57,880
guns, etcetera. 
And so we have talked about this

743
00:35:57,880 --> 00:36:00,480
and so we've as a group done 
some episodes on foam rolling 

744
00:36:00,480 --> 00:36:02,400
massage guns. 
And to be honest with you, 

745
00:36:02,440 --> 00:36:03,960
they're they're totally fine 
tools. 

746
00:36:03,960 --> 00:36:05,240
If they make you feel better, 
great. 

747
00:36:05,480 --> 00:36:07,600
They'll they're going to lap the
impacts of them are going to 

748
00:36:07,600 --> 00:36:09,640
last about 20 ish minutes, 
right? 

749
00:36:09,640 --> 00:36:11,760
It's a transient. 
It's a transient effect. 

750
00:36:11,760 --> 00:36:13,800
If it makes you feel good, 
awesome. 

751
00:36:14,000 --> 00:36:16,640
We are not entirely sure where 
all a lot of the effects are. 

752
00:36:16,640 --> 00:36:18,240
Although a lot of people like 
say they're breaking up 

753
00:36:18,240 --> 00:36:19,520
adhesions. 
That's not true. 

754
00:36:19,800 --> 00:36:21,800
There's some evidence you 
actually might be impacting your

755
00:36:21,800 --> 00:36:25,920
brain more than anything else, 
but you know, they have not been

756
00:36:25,920 --> 00:36:30,040
associated with injury 
prevention and neither has 

757
00:36:30,040 --> 00:36:32,080
static stretching. 
That doesn't mean that static 

758
00:36:32,080 --> 00:36:34,000
stretching or these things don't
have their place. 

759
00:36:34,000 --> 00:36:38,120
Like if you truly have a 
mobility like a muscle, like 

760
00:36:38,120 --> 00:36:40,920
soft tissue mobility 
restrictions, some static 

761
00:36:40,920 --> 00:36:44,240
stretching might be helpful. 
You need to obviously move. 

762
00:36:44,240 --> 00:36:47,000
So if you just static stretch, 
the effects are more helpful if 

763
00:36:47,000 --> 00:36:49,360
you do the static stretch and 
then try to move into the new 

764
00:36:49,360 --> 00:36:53,760
range and use it afterwards. 
But in terms of actually like 

765
00:36:53,800 --> 00:36:56,960
things that we know that reduce 
injury, the things that are 

766
00:36:56,960 --> 00:36:59,800
actually that is strength 
training and a shear rotation. 

767
00:36:59,800 --> 00:37:01,880
We don't have a lot of evidence.
Like if you want evidence 

768
00:37:01,880 --> 00:37:06,680
specific stuff, we don't have a 
lot of stuff with the exception 

769
00:37:06,680 --> 00:37:08,960
of strength work. 
And I think, you know, David is 

770
00:37:09,000 --> 00:37:11,080
might have it is going to have 
some great thoughts on this as 

771
00:37:11,080 --> 00:37:13,600
well. 
But like 15 to 20 minutes is a 

772
00:37:13,600 --> 00:37:16,360
lot like David, do you have 15 
to 20 minutes post run? 

773
00:37:16,760 --> 00:37:19,080
Like, 'cause mine usually done 
like before work. 

774
00:37:19,080 --> 00:37:22,560
And so I'm like, I got to go. 
I got to get, you know, yeah, 

775
00:37:22,800 --> 00:37:25,080
it's like. 
Yeah, I'm usually barging in, 

776
00:37:25,080 --> 00:37:28,320
ripping open a well if I have 
milk on hand, making some 

777
00:37:28,320 --> 00:37:31,640
chocolate milk if I don't have 
milk on hand, ripping open a 

778
00:37:32,040 --> 00:37:36,880
protein drink of some kind. 
Honestly, it's a lot of this is 

779
00:37:36,880 --> 00:37:40,760
very individual. 
I will say with the time you 

780
00:37:40,760 --> 00:37:43,400
have, it's just focusing on the 
impairments that you see in 

781
00:37:43,400 --> 00:37:45,200
yourself. 
And I think that's the biggest 

782
00:37:45,200 --> 00:37:48,680
thing. 
If you have flexibility issues, 

783
00:37:48,680 --> 00:37:52,760
you work on flexibility issues. 
If you have joint restrictions, 

784
00:37:52,760 --> 00:37:55,440
like if your ankle can't bend 
very well and you're getting a 

785
00:37:55,440 --> 00:37:58,600
pinching in the front of your 
ankle when you run, maybe you 

786
00:37:58,600 --> 00:38:01,560
work on that a little bit. 
If it's a strength issue and I'm

787
00:38:01,560 --> 00:38:04,200
assuming you didn't just get off
of a massive track workout or 

788
00:38:04,200 --> 00:38:07,880
something and you're just coming
back from a run, you can hit 

789
00:38:07,880 --> 00:38:11,000
some heavy lifting real quick. 
15 to 20 minutes is that's 

790
00:38:11,000 --> 00:38:14,520
enough time to still get, you 
know, a decent load of stimulus 

791
00:38:14,520 --> 00:38:16,040
like Matt was alluding to 
earlier. 

792
00:38:16,040 --> 00:38:19,280
I mean we're talking like 3 to 5
reps in a set like it's not. 

793
00:38:19,280 --> 00:38:21,760
Like there's three sets, you 
know, it's that doesn't take 

794
00:38:21,800 --> 00:38:24,320
long. 
Couple minutes in between, Yeah.

795
00:38:25,760 --> 00:38:28,760
So you can hit some strength if 
you don't have very good 

796
00:38:28,760 --> 00:38:31,240
strength or if you know that 
you've had a history of 

797
00:38:31,240 --> 00:38:33,560
tendinopathies and things like 
that and you're just trying to 

798
00:38:34,160 --> 00:38:36,640
kind of work on building some of
those up, whether it's calf 

799
00:38:36,640 --> 00:38:39,920
raises, gluteal, you know, 
different things like that quad.

800
00:38:42,080 --> 00:38:46,280
Yeah, that or if this is kind of
a more of a personal one. 

801
00:38:46,280 --> 00:38:50,240
But like if you only have 15 to 
20 minutes and and you're racing

802
00:38:50,240 --> 00:38:54,320
off to something stressful, if 
that 15 to 20 minutes is de 

803
00:38:54,320 --> 00:38:57,840
stressing, that is also time 
that you can take to have that 

804
00:38:57,840 --> 00:39:00,440
15 to 20 minutes to just have 
that time as well. 

805
00:39:01,000 --> 00:39:03,800
You know, I think if I think 
runners have a very big tendency

806
00:39:03,800 --> 00:39:06,920
of also being very neurotic 
about like, I need to do every 

807
00:39:06,920 --> 00:39:09,920
little thing I can do to make 
myself the best runner possible.

808
00:39:10,240 --> 00:39:12,520
But if you're so obsessed about 
doing every little thing that 

809
00:39:12,520 --> 00:39:16,040
you can do, that also takes away
from some of your ability to do 

810
00:39:16,040 --> 00:39:18,880
the things that are productive 
for you as well, because you're 

811
00:39:18,880 --> 00:39:21,720
so hyped up about doing those 
things all of the time. 

812
00:39:22,280 --> 00:39:25,960
So I think it's just such a 
loaded question, but at the same

813
00:39:25,960 --> 00:39:28,640
time, just ask yourself the 
question of like, what are the 

814
00:39:28,640 --> 00:39:30,720
things that you're lacking? 
What are the things that you 

815
00:39:30,720 --> 00:39:33,960
want to work on and just focus 
on those things. 

816
00:39:34,600 --> 00:39:38,720
You know, I think that's the 
biggest advice I can possibly 

817
00:39:38,720 --> 00:39:41,320
give on that. 
As far as the foam rolling and 

818
00:39:41,320 --> 00:39:43,720
massage guns, I think Matt hit 
it really well. 

819
00:39:44,360 --> 00:39:46,600
It's very temporary. 
There are some stuff out there 

820
00:39:46,600 --> 00:39:50,200
that show that it can have some 
effect, you know, on flexibility

821
00:39:50,200 --> 00:39:53,520
or range of motion in the short 
term, but it doesn't in and of 

822
00:39:53,520 --> 00:39:57,080
itself impact things long term 
without having some kind of 

823
00:39:57,080 --> 00:39:58,720
intervention placed on top of 
it. 

824
00:39:59,400 --> 00:40:01,440
That's probably not going to 
happen in 15 to 20 minutes. 

825
00:40:01,880 --> 00:40:05,240
But if it, if it feels good and 
it gets your day started right 

826
00:40:05,240 --> 00:40:08,080
and everything, you know, and 
you're in a good Peace of Mind, 

827
00:40:08,080 --> 00:40:10,520
like, hey, I'm all for it. 
I'm not going to lie. 

828
00:40:10,520 --> 00:40:13,520
Like if I'm on a lunch break, 
sometimes at the very end, the 

829
00:40:13,520 --> 00:40:16,040
last 10 to 15 minutes, you can 
ask all of the aides that work 

830
00:40:16,040 --> 00:40:18,520
with me, if anyone's listening 
to this, I'll roll out a foam 

831
00:40:18,520 --> 00:40:20,840
roller and then I'll just lay on
it and do a PEC stretch. 

832
00:40:21,160 --> 00:40:22,840
I'll just sit there for a couple
minutes. 

833
00:40:22,840 --> 00:40:25,880
Like, because my posture isn't 
always the greatest because I'm 

834
00:40:25,880 --> 00:40:28,080
always working on people. 
I'm always in like gremlin mode,

835
00:40:28,080 --> 00:40:29,560
you know? 
And then I'm like charting and 

836
00:40:29,560 --> 00:40:32,400
I'm doing my thing and it's 
like, OK, like this is my time 

837
00:40:32,400 --> 00:40:36,680
to just relax de stress, work on
some Peck length and. 

838
00:40:37,000 --> 00:40:38,360
But that's a targeted 
intervention though. 

839
00:40:38,360 --> 00:40:39,680
You're like, I know I've been 
forward. 

840
00:40:39,680 --> 00:40:41,960
I feel tension. 
I have limited range of motion 

841
00:40:42,320 --> 00:40:45,360
into like horizontal abduction, 
like Peck motion. 

842
00:40:45,600 --> 00:40:49,680
So to stop because you become 
your daily activities tend to 

843
00:40:49,840 --> 00:40:52,840
things you do most tend to 
influence how your body is 

844
00:40:52,840 --> 00:40:54,160
right? 
There's no perfect posture, but 

845
00:40:54,160 --> 00:40:57,000
you're like, I know that I want 
to maintain this range of 

846
00:40:57,000 --> 00:40:58,720
motion. 
So at the end of the day, I'm 

847
00:40:58,720 --> 00:41:00,800
going to work on it. 
And so static stretching is 

848
00:41:00,800 --> 00:41:03,600
totally fine, right? 
Like the best time to do it is 

849
00:41:03,760 --> 00:41:06,000
after a run when you're already 
warm, right? 

850
00:41:06,000 --> 00:41:08,960
Just make sure if you have a 
muscle strain that just 

851
00:41:08,960 --> 00:41:10,320
happened, I wouldn't be 
stretching it. 

852
00:41:10,320 --> 00:41:13,040
If you just did a really intense
workout, I wouldn't be do it 

853
00:41:13,040 --> 00:41:15,320
because if you realize that 
static stretching also does 

854
00:41:15,320 --> 00:41:17,480
cause muscle damage because 
you're pulling things apart. 

855
00:41:17,480 --> 00:41:20,160
So just be careful with how you 
combine that. 

856
00:41:20,160 --> 00:41:21,800
But I think you're totally 
right. 

857
00:41:21,800 --> 00:41:24,200
Where do the things that you 
don't need to work on. 

858
00:41:24,200 --> 00:41:26,800
If you know you have, like you 
said, an ankle dorse like an 

859
00:41:26,800 --> 00:41:28,680
ankle mobility problem, you 
should be working on ankle 

860
00:41:28,680 --> 00:41:30,600
mobility after that. 
Doesn't need to take 20 minutes.

861
00:41:30,760 --> 00:41:33,080
Or hip extension. 
You need to work on hip 

862
00:41:33,080 --> 00:41:34,640
extension, great. 
You need to work on your 

863
00:41:34,640 --> 00:41:37,200
hamstring mobility, great. 
Like you should have. 

864
00:41:37,200 --> 00:41:39,480
You should create a tailored 
program itself for yourself that

865
00:41:39,480 --> 00:41:41,480
is efficient and deals with 
things that you need. 

866
00:41:41,640 --> 00:41:44,280
If your cap is the thing that's 
stiff, then yeah, maybe you do 

867
00:41:44,520 --> 00:41:47,160
some calf stretching. 
If you like how a foam roll or 

868
00:41:47,160 --> 00:41:49,840
massage gun feels awesome, you 
could do the combine because a 

869
00:41:49,840 --> 00:41:53,600
combined of that and static 
stretching with movement tends 

870
00:41:53,600 --> 00:41:54,920
to make better long term 
effects. 

871
00:41:54,920 --> 00:41:58,480
Just I would say make sure 
you're enjoying it and make sure

872
00:41:58,480 --> 00:42:00,600
you're efficient with your time 
and do the things that you know 

873
00:42:00,600 --> 00:42:03,560
you need and that would be it. 
And if you find that you do best

874
00:42:03,560 --> 00:42:06,280
with 1520 minutes stack 
stretching, great. 

875
00:42:06,680 --> 00:42:09,600
Do it right. 
The evidence right is only go so

876
00:42:09,600 --> 00:42:11,240
far. 
A lot of the rest of it is being

877
00:42:11,240 --> 00:42:13,360
able to understand and 
clinically reason through this. 

878
00:42:13,640 --> 00:42:15,800
And so the evidence doesn't go 
very far. 

879
00:42:15,840 --> 00:42:17,920
Like one of the few things we 
got is either it's either 

880
00:42:17,920 --> 00:42:19,840
individualized, something to 
make it unique to you. 

881
00:42:20,200 --> 00:42:22,480
Strength training is the other 
thing besides the shoe rotation.

882
00:42:22,480 --> 00:42:25,920
That's a lot of that's it what 
we got for running injury 

883
00:42:25,920 --> 00:42:28,880
reduction. 
So hope that helps, but make it 

884
00:42:28,880 --> 00:42:32,800
specific to you as always. 
That's kind of our theme is we 

885
00:42:32,800 --> 00:42:35,120
always appreciate everybody 
listening because we want to 

886
00:42:35,120 --> 00:42:37,000
help you understand what's going
to work for you. 

887
00:42:37,240 --> 00:42:39,840
Our goal is never to give cookie
cutter approaches just because 

888
00:42:39,840 --> 00:42:43,400
that's not how the human body 
works and shoes and running are 

889
00:42:43,400 --> 00:42:45,480
no different. 
If you want to hear any more of 

890
00:42:45,480 --> 00:42:47,760
these kind of topics, please 
follow us on all different 

891
00:42:47,760 --> 00:42:50,720
social media channels. 
You can find obviously this on 

892
00:42:50,720 --> 00:42:53,480
Spotify if you're a listener or 
if you want to watch this in 

893
00:42:53,480 --> 00:42:55,800
that medium, you can find it on 
YouTube in various areas. 

894
00:42:55,960 --> 00:42:58,680
We're on lots of different 
social sites, be it Instagram, 

895
00:42:58,680 --> 00:43:03,680
LinkedIn, Are we on? 
We're on X, are we on X? 

896
00:43:04,880 --> 00:43:07,120
Yeah, we're on all the things. 
Bach is amazing and posts on all

897
00:43:07,120 --> 00:43:09,320
the things and you all. 
Obviously where this mailbag 

898
00:43:09,320 --> 00:43:12,160
comes from is usually from 
e-mail questions that we do our 

899
00:43:12,160 --> 00:43:14,600
best to answer, but know that we
are often quite overwhelmed and 

900
00:43:14,600 --> 00:43:17,160
find it better to communicate 
these to the world through this.

901
00:43:17,560 --> 00:43:20,280
I'm going to take it upon myself
to inject some sports. 

902
00:43:20,280 --> 00:43:21,840
Who's winning the NBA playoffs, 
Matt? 

903
00:43:22,080 --> 00:43:25,840
I have no idea. 
I'll let you know after this 

904
00:43:25,840 --> 00:43:27,600
week. 
You can just take a wild guess. 

905
00:43:27,640 --> 00:43:28,960
Just spit out I'm. 
Not going to. 

906
00:43:28,960 --> 00:43:30,800
We're not going to. 
For the OG listeners, we know 

907
00:43:30,800 --> 00:43:32,160
how this goes, so I'm not going 
to. 

908
00:43:32,480 --> 00:43:34,520
No, I'll let you do this before 
we sign off. 

909
00:43:35,480 --> 00:43:37,480
Who do you think's going to? 
Win. 

910
00:43:37,480 --> 00:43:39,080
Well, I got to go with my 
warriors, man. 

911
00:43:39,120 --> 00:43:40,880
That makes sense. 
No matter what. 

912
00:43:40,880 --> 00:43:45,400
Which we got to get you to. 
The game has started, so it has.

913
00:43:45,400 --> 00:43:47,520
Started well, maybe, maybe I 
don't. 

914
00:43:47,600 --> 00:43:52,920
It's sometimes they say 630 in 
Pacific Time, but then it 

915
00:43:52,920 --> 00:43:55,840
doesn't actually get started 
till like 6:40-ish. 

916
00:43:56,200 --> 00:43:57,440
So. 
But either way, it's starting in

917
00:43:57,440 --> 00:43:59,640
the next couple, yeah. 
So we're going to sign off here.

918
00:43:59,640 --> 00:44:02,400
As always, we really appreciate 
everybody's feedback, 

919
00:44:02,400 --> 00:44:04,880
everybody's comments and all of 
you listening, learning and hope

920
00:44:04,880 --> 00:44:06,960
this is helpful because we 
really do care about helping you

921
00:44:06,960 --> 00:44:10,520
run healthy and well and hope 
you're able to continue to do 

922
00:44:10,520 --> 00:44:10,760
it. 
So.