1 00:00:10,600 --> 00:00:13,080 Hey everyone, welcome to the Doctors Running podcast where 2 00:00:13,080 --> 00:00:16,160 we, a group of doctors physical therapy, talk about the art and 3 00:00:16,160 --> 00:00:17,760 the science of the things we're putting on our feet. 4 00:00:18,080 --> 00:00:19,680 Today. It's going to be a solo episode 5 00:00:19,680 --> 00:00:21,320 with me, Matt talking about cushioning. 6 00:00:21,320 --> 00:00:24,040 Unfortunately because of a delayed flight and my prep for 7 00:00:24,040 --> 00:00:28,040 my dissertation defense which is on June 25th, which I either may 8 00:00:28,040 --> 00:00:32,360 or may not be a PhD when this episode comes out, due to a 9 00:00:32,360 --> 00:00:35,080 delay, I was not able to make it to our normal Sunday recording. 10 00:00:35,080 --> 00:00:37,200 So decided in the middle of the week when I had a brief moment 11 00:00:37,200 --> 00:00:40,160 to record my own episode to clear some stuff up. 12 00:00:40,160 --> 00:00:43,000 And the reason I want to talk about cushioning is there's a 13 00:00:43,000 --> 00:00:46,080 couple reasons. First, obviously as we get into 14 00:00:46,080 --> 00:00:48,760 the, as we get into more footwear stuff, things are 15 00:00:48,760 --> 00:00:52,120 becoming more and more cushion. We're seeing more stack heights, 16 00:00:52,120 --> 00:00:54,760 we're seeing more intense foams. I'm going to reference the 17 00:00:54,760 --> 00:00:57,560 Saucony Triumph 22 as a great example where one of the first 18 00:00:57,560 --> 00:01:01,280 daily trainers, at least not one of the first ones before one of 19 00:01:01,280 --> 00:01:05,400 the more mainstream ones, midstream daily trainers to have 20 00:01:05,400 --> 00:01:09,600 a full super foam quote UN quote power and PB midsole. 21 00:01:09,840 --> 00:01:12,360 There, there was one or two others that were trainers 22 00:01:12,360 --> 00:01:14,200 beforehand that have come, but that's for the kind of the 1st 23 00:01:14,480 --> 00:01:17,200 mainline 1. And you're seeing more 24 00:01:17,200 --> 00:01:19,840 cushioning, you're seeing increased stack hatching, all 25 00:01:19,840 --> 00:01:22,240 this stuff. And as people talk about this, I 26 00:01:22,240 --> 00:01:26,360 really want to educate people on what cushioning actually is, how 27 00:01:26,360 --> 00:01:29,880 our bodies respond to it, how we perceive it. 28 00:01:29,880 --> 00:01:33,280 And then the final question is, is it even good for us or not? 29 00:01:33,360 --> 00:01:35,880 And so I'm going to try to answer all those questions and I 30 00:01:35,880 --> 00:01:39,840 hopefully brief and appropriately long episode. 31 00:01:39,920 --> 00:01:41,640 So let's get into what cushioning is. 32 00:01:41,640 --> 00:01:43,800 And one of the reasons I bring this up is because I still see a 33 00:01:43,800 --> 00:01:46,800 lot of people, and here a lot of people refer to cushioning as 34 00:01:46,800 --> 00:01:48,240 support. They say I want to shoot with a 35 00:01:48,240 --> 00:01:50,520 lot of support and they get to shoot with a little our support 36 00:01:50,520 --> 00:01:51,600 and like oh, that's not what I meant. 37 00:01:51,840 --> 00:01:55,960 So cushioning refers to the under foot feeling of the shoe 38 00:01:56,200 --> 00:02:00,280 as you walk, run, compress it. It's what you feel underneath. 39 00:02:00,560 --> 00:02:03,040 It's usually people associate with being more protective the 40 00:02:03,040 --> 00:02:06,360 more cushioning something is. You can describe it as firm or 41 00:02:06,360 --> 00:02:08,919 soft. This is much more in the 42 00:02:08,960 --> 00:02:12,200 vertical plane, although there's some other planes of motion 43 00:02:12,360 --> 00:02:15,760 where this can influence. As opposed to support really 44 00:02:15,760 --> 00:02:19,240 refers to more of the frontal planer side to side to like arch 45 00:02:19,240 --> 00:02:21,600 support, be it on the inner or outer side meter. 46 00:02:21,600 --> 00:02:25,960 Lateral side support really is what is influencing side to side 47 00:02:25,960 --> 00:02:28,320 motion of the foot. Cushioning is more of the 48 00:02:28,320 --> 00:02:32,760 vertical or up and down compression of the sole, how it 49 00:02:32,760 --> 00:02:35,000 responds underneath your foot. There's a couple different ways 50 00:02:35,240 --> 00:02:37,080 you can define that and think about that. 51 00:02:37,880 --> 00:02:41,920 So although, and I want to clarify that it's an increased 52 00:02:41,920 --> 00:02:44,840 stack height doesn't necessarily mean more cushioning, right? 53 00:02:45,040 --> 00:02:47,160 Because people will define things differently. 54 00:02:47,160 --> 00:02:49,600 You can have a very high stack height shoe that people might 55 00:02:49,600 --> 00:02:52,760 describe as firmly cushioned. You could have a more moderate 56 00:02:52,760 --> 00:02:54,800 stack height shoe that people might describe as soft. 57 00:02:54,800 --> 00:02:57,680 And we'll talk in a little bit how there's some other factors 58 00:02:57,800 --> 00:02:59,800 besides the shoe that might influence that. 59 00:02:59,800 --> 00:03:03,320 So first let's talk about a couple phrases that you really 60 00:03:03,320 --> 00:03:05,240 need to know. We've mentioned this quite a bit 61 00:03:05,280 --> 00:03:08,840 on are written and on this podcast stuff, but I want to 62 00:03:08,840 --> 00:03:11,120 clarify when it comes to two cushioning, there's two terms 63 00:03:11,120 --> 00:03:14,520 you really need to know. No, and it's resilience and 64 00:03:14,520 --> 00:03:16,880 compliance. When people talk about 65 00:03:16,880 --> 00:03:19,800 responsiveness, like you compress a shoe and it bounces 66 00:03:19,800 --> 00:03:23,080 back, it makes you feel faster. That is a really bouncy shoe. 67 00:03:23,360 --> 00:03:26,440 That's referring to resilience, and that refers to when you 68 00:03:26,440 --> 00:03:31,400 deform a material, how much does it return to its original form 69 00:03:31,400 --> 00:03:32,960 and how quickly? So resilient. 70 00:03:33,200 --> 00:03:37,600 A highly resilient midsole foam is going to compress and bounce 71 00:03:37,600 --> 00:03:41,040 back quite a bit. Something like a Nike Vapor Fly 72 00:03:41,200 --> 00:03:46,960 midsole, a Saucony Endorphin Pro type midsole, a Alpha Fly three 73 00:03:46,960 --> 00:03:49,520 type midsole. Material is going to bounce back 74 00:03:49,520 --> 00:03:52,080 and have a very high level of resilience. 75 00:03:52,640 --> 00:03:55,400 That's different than something called compliance, and 76 00:03:55,400 --> 00:03:59,400 compliance really refers to really how much the foam 77 00:03:59,400 --> 00:04:01,600 deforms. An example is the new balanced 78 00:04:02,040 --> 00:04:04,520 1080, the newest version that I'm holding up right here. 79 00:04:04,840 --> 00:04:09,600 This new foam compound that they have was it's still fresh foam 80 00:04:09,600 --> 00:04:13,320 X, but they really read the change the the parts of it and 81 00:04:13,320 --> 00:04:17,040 like and had the the makeup. This is one of the most 82 00:04:17,040 --> 00:04:19,160 compliant midsoles I've ever run in. 83 00:04:19,160 --> 00:04:21,519 It is the softest shoe I've ever been in. 84 00:04:21,760 --> 00:04:25,120 And so again, this is not how much the shoe bounces back, it's 85 00:04:25,120 --> 00:04:28,520 how much the foam compresses. So more compliant foams tend to 86 00:04:28,520 --> 00:04:31,040 compress more under foot. And so hopefully we can make it 87 00:04:31,040 --> 00:04:33,720 clarify that resilience and compliance mean two different 88 00:04:33,720 --> 00:04:35,560 things. Resilient foams are typically 89 00:04:35,560 --> 00:04:37,520 those more bouncy ones, compliant ones, and they're just 90 00:04:37,520 --> 00:04:39,880 those soft shoes. And the really, really purely 91 00:04:39,880 --> 00:04:42,680 compliant midsoles are the ones you're going to sink into and 92 00:04:42,680 --> 00:04:44,160 probably not get a lot of bounce back up. 93 00:04:44,160 --> 00:04:47,480 That's that's totally fine. And the reason I want to clarify 94 00:04:47,480 --> 00:04:50,400 those two things is when we talk about cushioning, there's 95 00:04:50,480 --> 00:04:53,920 different types of cushioning and it goes beyond just the 96 00:04:53,920 --> 00:04:55,520 different types of midsole foams. 97 00:04:55,520 --> 00:04:58,400 And why I say this is because you may have heard or seen a 98 00:04:58,400 --> 00:05:02,520 recent episode with Mizuno where we talked about their new the 99 00:05:02,520 --> 00:05:06,000 Neo Vista, which I thought was a full Piba midsole. 100 00:05:06,000 --> 00:05:08,760 And I was totally wrong. It was actually an Eva base 101 00:05:09,120 --> 00:05:11,320 midsole. And so the typical wisdom was 102 00:05:11,320 --> 00:05:14,560 that when it came to midsole foams and cushioning Piba foams, 103 00:05:14,680 --> 00:05:17,720 the more resilient foams and Eva was firmer. 104 00:05:18,120 --> 00:05:22,360 Now that's a very old view because realistically, and I 105 00:05:22,360 --> 00:05:25,320 learned this was emphasized to me when we did that episode, is 106 00:05:25,320 --> 00:05:28,680 that you can modify souls in all different kinds of way and 107 00:05:28,680 --> 00:05:32,120 change the Cushing properties. And I can guarantee you that 108 00:05:32,120 --> 00:05:33,600 that midsole foam, I might be wrong. 109 00:05:33,600 --> 00:05:35,040 I'm not a material science expert. 110 00:05:35,240 --> 00:05:37,440 I can also guarantee you that's not purely Eva. 111 00:05:37,760 --> 00:05:41,360 Almost all midsoles out there now are some form of blend. 112 00:05:41,520 --> 00:05:44,440 And I, I got a reference. The soccer team was always 113 00:05:44,440 --> 00:05:48,640 awesome for teaching other stuff, Andrea Paulson and Corey 114 00:05:48,960 --> 00:05:53,680 that everything is a blend. So when we try to only classify 115 00:05:53,680 --> 00:05:55,600 things by one thing, you're going to get lost. 116 00:05:55,600 --> 00:05:58,240 And again, the Neo, the Mizuno Neo, this is a great example of 117 00:05:58,240 --> 00:06:02,160 this how when it comes to cushioning, it goes beyond the 118 00:06:02,160 --> 00:06:04,600 midsole foam. It also includes things like 119 00:06:04,600 --> 00:06:07,560 place, which can also make something feel firmer or in the 120 00:06:07,560 --> 00:06:10,680 case of Neo Vista, even softer if they set it up the right way. 121 00:06:11,000 --> 00:06:14,200 And it's also the geometry, how the foam compresses, how the how 122 00:06:14,200 --> 00:06:17,400 you load the shoe can also impact how things feel under 123 00:06:17,400 --> 00:06:19,960 foot. Now I say that because midsole 124 00:06:19,960 --> 00:06:23,800 foams now with the blends, you can't just be like, oh, this is 125 00:06:23,800 --> 00:06:27,360 only Piba, it's only TPU, it's only Eva, it's a combination of 126 00:06:27,400 --> 00:06:29,080 all that stuff. So you're going to have to rely 127 00:06:29,080 --> 00:06:32,960 more on how it feels under foot and thinking about how resilient 128 00:06:32,960 --> 00:06:34,680 or compliant the mid soul foam is. 129 00:06:35,160 --> 00:06:37,320 And we know those two things are different, by the way, because 130 00:06:37,320 --> 00:06:39,400 there is some research and I will include this in the show 131 00:06:39,400 --> 00:06:42,920 notes about how midsole cushioning actually impacts you. 132 00:06:42,920 --> 00:06:45,400 So one of the first things we always talk about and everybody 133 00:06:45,400 --> 00:06:48,160 gets on is running economy, which to clarify, running 134 00:06:48,160 --> 00:06:49,960 economy refers to running efficiency. 135 00:06:50,160 --> 00:06:54,080 It doesn't refer to speed, which but although it improved running 136 00:06:54,080 --> 00:06:57,480 economy might help your speed, running economy refers to 137 00:06:57,480 --> 00:06:59,720 running efficiency, right? How much energy you're expended 138 00:06:59,960 --> 00:07:01,360 expending versus how much you're saving. 139 00:07:02,320 --> 00:07:05,920 There is evidence to suggest that more resilient phones, the 140 00:07:05,920 --> 00:07:09,280 ones that have more bounce back, typically help and enhance 141 00:07:09,280 --> 00:07:12,200 running economy. The same cannot be said of 142 00:07:12,200 --> 00:07:14,400 compliant phones. And for anybody that's ever run 143 00:07:14,400 --> 00:07:16,720 in a super soft shoe, you might notice that we're like, hey, 144 00:07:16,720 --> 00:07:19,160 it's really cushioned. But you know, I don't feel like 145 00:07:19,160 --> 00:07:21,040 I'm saving a lot of energy. I feel like it's kind of hard. 146 00:07:21,040 --> 00:07:22,640 Like sometimes they're so soft, it's like running through 147 00:07:22,640 --> 00:07:25,640 quicksand. Resilient forms can help improve 148 00:07:25,640 --> 00:07:29,640 running economy. Highly compliant forms may not. 149 00:07:29,800 --> 00:07:31,200 OK. And that's if there's a great 150 00:07:31,200 --> 00:07:33,960 study by orbits back in 2014, which kind of one of the 151 00:07:33,960 --> 00:07:36,680 standards that showed this. It's a really, really great 152 00:07:36,680 --> 00:07:39,000 study that I encourage you to read that looked at again, 153 00:07:39,000 --> 00:07:41,680 softer but more resilient forms can help with this. 154 00:07:42,000 --> 00:07:44,920 But as you look at some of the more maximal shoes, just having 155 00:07:44,920 --> 00:07:47,920 a higher stack height doesn't necessarily mean more 156 00:07:48,600 --> 00:07:50,160 efficiency. OK, it doesn't necessarily mean 157 00:07:50,160 --> 00:07:52,200 you're getting for like improving your running. 158 00:07:52,200 --> 00:07:55,560 So like a lot of let's say hocus shoes, for example, other than a 159 00:07:55,560 --> 00:07:58,840 lot of the Super shoes, which are great, by the way, a more a 160 00:07:58,840 --> 00:08:02,120 taller Sackett shoe does not and a more cushion shoe doesn't mean 161 00:08:02,120 --> 00:08:04,920 you're going to be have increased economy. 162 00:08:05,120 --> 00:08:08,960 So Mercer ET all in 2018 looked to that with maximal shoes and 163 00:08:08,960 --> 00:08:12,320 found that the actual like they, the cushioning geometry didn't 164 00:08:12,320 --> 00:08:15,600 necessarily help a lot, at least significantly differently for 165 00:08:16,080 --> 00:08:18,240 improving running economy. It was specifically the 166 00:08:18,240 --> 00:08:21,760 resilient softer foams at health, not just a softer or 167 00:08:21,760 --> 00:08:25,320 higher stack height shoe. There's also the other factor of 168 00:08:25,480 --> 00:08:29,960 when it comes to how we respond to shoes of our individual body 169 00:08:30,040 --> 00:08:33,280 and how, but there are some kind of biomechanical things that 170 00:08:33,280 --> 00:08:36,200 most people will go through, but different people respond 171 00:08:36,200 --> 00:08:37,840 differently to different shoe types. 172 00:08:38,000 --> 00:08:40,799 Some person's going to do really well and a very low cushioning, 173 00:08:40,799 --> 00:08:42,840 maybe a minimalist shoe, somebody else is going to do 174 00:08:42,960 --> 00:08:47,160 great and a super highly cushion, Bond, Hyundai Neo 175 00:08:47,160 --> 00:08:50,240 Vista, what have you kind of shoot. 176 00:08:50,280 --> 00:08:53,320 We all have differences. However, how we react to the 177 00:08:53,320 --> 00:08:57,680 shoes, there is some similarity. So when you're running on a 178 00:08:57,680 --> 00:09:01,320 surface and you land, especially during initial contact to that 179 00:09:01,320 --> 00:09:04,520 initial and loading phase, when you're absorbing shock, your 180 00:09:04,520 --> 00:09:09,520 body has to adapt and act to absorb shock. 181 00:09:10,200 --> 00:09:13,200 How much motion your joints go through, how much your muscles 182 00:09:13,200 --> 00:09:17,840 stretch, gives your body sensory input to figure out, OK, what's 183 00:09:17,840 --> 00:09:20,320 going on under foot. So your perception of good 184 00:09:20,320 --> 00:09:22,360 shooting actually is very individual. 185 00:09:22,360 --> 00:09:24,880 And this explains a lot of things why again, to reference 186 00:09:24,880 --> 00:09:27,960 the sake Triumph 22, which I'm holding up, Nathan and I had 187 00:09:27,960 --> 00:09:29,800 very different experiences in this shoe. 188 00:09:30,040 --> 00:09:32,520 Nathan felt like this is one of the softest treaties I've run 189 00:09:32,520 --> 00:09:34,720 in. I felt like it was firmer than I 190 00:09:34,720 --> 00:09:39,080 expected for a shoe with power on PB and this much maximum foam 191 00:09:39,080 --> 00:09:40,880 under foot. And that has to do with how we 192 00:09:40,880 --> 00:09:44,000 react to the shoe. I am probably getting slightly 193 00:09:44,000 --> 00:09:47,200 different sensory information compared to Nate because we have 194 00:09:47,200 --> 00:09:50,480 different bodies. OK, So our what's called joint 195 00:09:50,480 --> 00:09:54,160 proprioceptors and other nerves in our in the different areas of 196 00:09:54,160 --> 00:09:57,600 the lower extremity, but especially the joint pick up how 197 00:09:57,600 --> 00:10:00,880 much the impacts going through everything, how much our joints 198 00:10:01,480 --> 00:10:04,680 are moving and will give us information to our brains that 199 00:10:04,680 --> 00:10:06,520 our brains can German. Oh, this is either really firm 200 00:10:06,520 --> 00:10:09,480 surface or a soft surface and I should react accordingly. 201 00:10:09,640 --> 00:10:12,400 OK, which is why we always try to have a variety of reviews 202 00:10:12,400 --> 00:10:14,480 because somebody might perceive something as a little firmer, 203 00:10:14,480 --> 00:10:16,600 somebody might perceive it as a little softer. 204 00:10:17,040 --> 00:10:20,400 Regardless of your perception, people tend to have fairly 205 00:10:20,400 --> 00:10:23,480 similar reactions to certain Cushing types from a bio 206 00:10:23,480 --> 00:10:27,000 mechanic standpoint. So a firmer shoe or running 207 00:10:27,000 --> 00:10:28,640 barefoot. If you don't have any cushioning 208 00:10:28,640 --> 00:10:31,760 or minimal cushioning under foot when you land. 209 00:10:32,040 --> 00:10:34,880 People typically when they perceive something to be firm, 210 00:10:35,120 --> 00:10:38,360 they typically tend to have more joint excursion, which in 211 00:10:38,360 --> 00:10:40,880 English means that your joints are going to move more, you're 212 00:10:40,880 --> 00:10:43,600 going to get more lengthening out of muscles and tendons 213 00:10:43,600 --> 00:10:46,400 because your body is going to be trying to do active shock 214 00:10:46,400 --> 00:10:48,120 absorption. If there's something firmer 215 00:10:48,120 --> 00:10:51,320 under foot or a harder surface, your body has to do more shock 216 00:10:51,320 --> 00:10:53,680 absorption, so you're going to see more motion. 217 00:10:53,800 --> 00:10:56,200 This is very normal. It's actually one of the reasons 218 00:10:56,400 --> 00:10:59,880 why in some people with osteoarthritis, for example, 219 00:11:00,040 --> 00:11:02,520 getting them in a more minimal shoe can be helpful to teach 220 00:11:02,520 --> 00:11:06,480 them how to shock absorb better. OK, don't always assume that 221 00:11:06,480 --> 00:11:10,480 less and less is worse and more cushioning is better because 222 00:11:10,480 --> 00:11:14,400 it's there's some variations that I'll explain to you about 223 00:11:14,640 --> 00:11:18,160 how people react to them. But typically people move more 224 00:11:18,720 --> 00:11:22,560 with a firmer shoe or a firmer surface because you need to 225 00:11:22,560 --> 00:11:26,680 shock absorb a softer shoe because the foam is already 226 00:11:26,680 --> 00:11:29,280 compressing underneath. And it's the softer shoes are 227 00:11:29,280 --> 00:11:33,040 inherently less stable, people will tend to move less. 228 00:11:33,040 --> 00:11:35,160 And there's a great study that we reference all the time from 229 00:11:35,720 --> 00:11:39,600 Kumala at all in 2018 that actually found that people when 230 00:11:39,600 --> 00:11:42,120 they run on softer shoes, typically have less joint 231 00:11:42,120 --> 00:11:45,080 excursion, less joint motion. They land much stiffer is the 232 00:11:45,080 --> 00:11:47,520 appropriate term. And because of that stiffer 233 00:11:47,520 --> 00:11:51,280 landing, they can actually have increased joint loading, which 234 00:11:51,320 --> 00:11:53,240 is normal. It's what happens when you have 235 00:11:53,240 --> 00:11:55,120 a softer shoe. Your body is looking to find 236 00:11:55,120 --> 00:11:57,320 stability, so you stiffen up. OK. 237 00:11:57,960 --> 00:12:01,480 That's why we tried to really get people away from the idea 238 00:12:01,480 --> 00:12:05,280 of, oh, when you have more cushioned shoe, it, it absorbs 239 00:12:05,280 --> 00:12:08,480 more shock for you. That's not necessarily true, 240 00:12:08,680 --> 00:12:10,840 although there, there's some truth to that. 241 00:12:10,840 --> 00:12:13,240 You actually get more loading inside your joint because your 242 00:12:13,240 --> 00:12:15,760 joint doesn't, you don't move as much, you don't get as much 243 00:12:15,840 --> 00:12:18,920 active shock absorption. You might get some passive stuff 244 00:12:18,920 --> 00:12:21,320 from the shoe, but you don't have as much active shock 245 00:12:21,320 --> 00:12:24,520 absorption, so instead you land stiffer and there's actually 246 00:12:24,520 --> 00:12:27,480 more voice forces within than loading within the joint. 247 00:12:27,880 --> 00:12:32,800 Again, not necessarily a bad thing, just can benefit 248 00:12:32,800 --> 00:12:35,840 different people. So one of the reasons some 249 00:12:35,840 --> 00:12:39,000 people may notice that when they put on a cushion shoe that they 250 00:12:39,000 --> 00:12:42,360 have less discomfort with, like an irritated joint, is they may 251 00:12:42,360 --> 00:12:45,280 be going through less range of motion and may may not go as far 252 00:12:45,280 --> 00:12:48,520 into a range that is painful. That can be one reason that 253 00:12:48,520 --> 00:12:51,560 people go, oh, I, I wear this cushion shoe and this took away 254 00:12:51,560 --> 00:12:54,200 my knee pain. OK, That might be one reason you 255 00:12:54,200 --> 00:12:57,120 go, wait, isn't that supposed to be increasing the load in your 256 00:12:57,120 --> 00:12:58,120 joint? Like, yeah, but I have less 257 00:12:58,120 --> 00:13:00,240 pain. I'll address load in just a 258 00:13:00,240 --> 00:13:04,360 second, OK, Other people might go, hey, I ran in a minimal 259 00:13:04,360 --> 00:13:06,440 shoe. I ran barefoot and I had less 260 00:13:06,440 --> 00:13:07,440 knee pain. I'm going to use the knee 261 00:13:07,440 --> 00:13:09,160 because it's this common complaint that people have. 262 00:13:09,880 --> 00:13:12,320 I have less pain running in a minimal shoe. 263 00:13:12,680 --> 00:13:16,600 That person probably is starting to shock absorb better and use 264 00:13:16,600 --> 00:13:19,880 more active shock absorption. And for that person and their 265 00:13:19,880 --> 00:13:24,120 individual pathology might have helped them, OK, And that can go 266 00:13:24,120 --> 00:13:26,080 the opposite. Somebody can do a more cushioned 267 00:13:26,080 --> 00:13:29,440 shoe and say, oh, this caused me more discomfort because like, I 268 00:13:29,440 --> 00:13:31,400 feel like I'm stiffing up. Or somebody who's running in a 269 00:13:31,400 --> 00:13:33,840 minimal shoe might say, oh, there's just not enough 270 00:13:33,840 --> 00:13:36,000 cushioning under foot. And this increases my knee pain, 271 00:13:36,240 --> 00:13:42,360 OK, It's more cushioning is more complex than and and injuries 272 00:13:42,360 --> 00:13:45,680 are more complex than oh, I just have a joint problem or have a 273 00:13:45,680 --> 00:13:47,720 muscle problem and this shoe fixes it. 274 00:13:47,720 --> 00:13:51,760 You have to get more into what specifically the pathology is 275 00:13:51,920 --> 00:13:54,680 and how this person is going to react to a shoe. 276 00:13:54,920 --> 00:13:59,280 Okay, So there's different variations on that and there's 277 00:13:59,280 --> 00:14:01,640 also the variation of people will perceive the shoe 278 00:14:01,640 --> 00:14:03,600 differently. Like I said, between me and 279 00:14:03,600 --> 00:14:07,120 Nathan and a lot of a lot of the, the reviewers on this team, 280 00:14:07,280 --> 00:14:09,280 we sometimes have different experiences and we'll tell you 281 00:14:09,280 --> 00:14:13,080 that because our bodies are not only reacting in a certain way, 282 00:14:13,440 --> 00:14:17,640 how we perceive it is also going to be a little bit different. 283 00:14:18,200 --> 00:14:21,520 Now the thing that's not different is I mentioned that 284 00:14:21,520 --> 00:14:25,480 with softer shoes you typically tend to stiffen up and you can 285 00:14:25,480 --> 00:14:27,960 have increased joint loading compared to a neutral shoe. 286 00:14:28,320 --> 00:14:31,840 With a minimal shoe, depending on how people react, typically 287 00:14:31,840 --> 00:14:34,840 there can be more muscular loading, might be more joint 288 00:14:34,840 --> 00:14:37,320 loading at the ankle. But you need to realize that 289 00:14:37,320 --> 00:14:43,560 based on the evidence, forces by themselves are not always 290 00:14:43,560 --> 00:14:46,400 associated with injury. It's actually launched a case 291 00:14:46,400 --> 00:14:50,040 where the opposite can happen because when we run, regardless 292 00:14:50,040 --> 00:14:54,720 of cushioning forces under foot modulate a lot of tissues, OK, 293 00:14:54,760 --> 00:14:57,720 your muscles absorb them, bones absorb them, and they can 294 00:14:57,720 --> 00:15:00,600 actually adapt to that. So some load is always a good 295 00:15:00,600 --> 00:15:02,600 thing. How people react to that load, 296 00:15:02,840 --> 00:15:04,640 that's where things get confusing because some people 297 00:15:04,640 --> 00:15:07,840 react really well to more, some people react better to less. 298 00:15:07,840 --> 00:15:11,960 OK, So realize that joint loading and loading isn't always 299 00:15:11,960 --> 00:15:15,400 associated with injury. And that was actually found 300 00:15:15,400 --> 00:15:18,720 because despite Gamalas study finding that there's increased 301 00:15:18,720 --> 00:15:23,440 joint loading with softer shoes. Thiessen, who had Lauren Maslow, 302 00:15:23,440 --> 00:15:26,080 who's a really big shoe researcher that we had on the 303 00:15:26,080 --> 00:15:29,080 podcast some time ago and has done a lot of the research on 304 00:15:29,080 --> 00:15:32,720 footwear in the world, found that when a softer, like more 305 00:15:32,720 --> 00:15:36,440 cushioned shoes actually were able to modulate injury risk, 306 00:15:36,440 --> 00:15:38,960 people that ran in more cushioned shoes typically had 307 00:15:39,120 --> 00:15:41,880 lower rates of injury. Which also makes sense that, 308 00:15:42,040 --> 00:15:44,680 yeah, you're getting some more passive sock absorption when you 309 00:15:44,680 --> 00:15:47,360 run in more minimalist shoes. If you're running shorter 310 00:15:47,360 --> 00:15:50,880 mileage, OK, minimalist shoes can actually be good for you. 311 00:15:50,880 --> 00:15:53,400 But if you're running lots of miles, people, there is an 312 00:15:53,400 --> 00:15:56,560 increased injury risk if you're not ready, which a lot of people 313 00:15:57,840 --> 00:15:59,000 don't really prepare themselves with. 314 00:15:59,000 --> 00:16:01,440 So that was Thesen ET al in 2014. 315 00:16:01,440 --> 00:16:04,760 So, you know, a decade old study right now that's been around for 316 00:16:04,760 --> 00:16:08,040 a while. But again, how people are going 317 00:16:08,040 --> 00:16:10,280 to react to that is going to be totally different. 318 00:16:10,280 --> 00:16:16,120 People that need that get less joint excursion or need less 319 00:16:16,160 --> 00:16:20,120 joint excursion might do better with a softer shoe. 320 00:16:20,200 --> 00:16:24,680 People that need to shock absorb more my two better with a firmer 321 00:16:24,680 --> 00:16:25,640 shoe. OK. 322 00:16:25,920 --> 00:16:30,040 And there I won't say that one is necessarily better than the 323 00:16:30,040 --> 00:16:33,280 other one because people react differently and they have very 324 00:16:33,280 --> 00:16:35,640 different needs. I'm going to again reference 325 00:16:35,640 --> 00:16:38,040 Lord Maslow, a study that came out in 2015. 326 00:16:38,040 --> 00:16:42,200 Again, another one that we love to reference is that parallel 327 00:16:42,200 --> 00:16:45,520 use of different shoes, IE having different shoes actually 328 00:16:45,520 --> 00:16:48,880 can reduce injury risk. And you and the study used very 329 00:16:48,880 --> 00:16:53,760 different stimuli to do that. So you might find that your body 330 00:16:53,760 --> 00:16:56,000 does really, really well with cushioned shoes. 331 00:16:56,000 --> 00:16:58,040 And that's totally fine. You know, if you can only get 332 00:16:58,040 --> 00:17:00,360 one shoe. And I get the finances are tough 333 00:17:00,360 --> 00:17:02,360 right now and we're very fortunate we get the Tesla 334 00:17:02,360 --> 00:17:04,640 stuff. And hopefully this website helps 335 00:17:04,640 --> 00:17:06,760 you make those decisions to figure out what's better for 336 00:17:06,760 --> 00:17:09,200 you, what might not be worth your your hard earned money 337 00:17:09,200 --> 00:17:12,359 investment. If you find a really cushioned 338 00:17:12,359 --> 00:17:14,760 shoe works great for you, awesome, stick with that. 339 00:17:15,000 --> 00:17:18,480 It might not hurt to have a little less cushioned shoe every 340 00:17:18,480 --> 00:17:21,920 once in a while just for some variety because our bodies 341 00:17:21,920 --> 00:17:25,000 typically do well with a little variety instead of having one 342 00:17:25,000 --> 00:17:28,680 thing all the time, which might increase your risk of overuse 343 00:17:28,680 --> 00:17:30,800 injury. Having little variation and a 344 00:17:30,800 --> 00:17:34,160 little different loads might help your body adapt and spread 345 00:17:34,160 --> 00:17:37,360 forces out a little bit because having a cushioned shoe versus a 346 00:17:37,360 --> 00:17:41,960 non cushioned shoe is going to have some very different impacts 347 00:17:41,960 --> 00:17:45,760 on your system. OK, a very cushioned shoe is 348 00:17:45,760 --> 00:17:48,360 really going to require a lot more stiffness. 349 00:17:48,360 --> 00:17:51,080 It's going to require a lot better stability from Luxemity. 350 00:17:51,080 --> 00:17:53,760 So your stabilizer muscles are going to have to work harder 351 00:17:53,760 --> 00:17:56,680 like your deep hip rotators and a lot of the frontal planar side 352 00:17:56,680 --> 00:18:00,640 to side motions like your posterior tibialis or your 353 00:18:00,640 --> 00:18:02,960 anterior tibialis or your peroneal muscles and your foot 354 00:18:02,960 --> 00:18:04,880 and ankle are going to have to work hard to stabilize. 355 00:18:05,120 --> 00:18:09,120 Your muscles are going to contract more, not 100%, but 356 00:18:09,120 --> 00:18:12,120 like they're going to contract in a little less motion and have 357 00:18:12,120 --> 00:18:14,480 to work on really stabilizing, getting stiff. 358 00:18:15,000 --> 00:18:18,920 Compared to a more, a less cushion shoe or a firmer shoe, 359 00:18:19,080 --> 00:18:22,160 your body is going to actually not need as much stability. 360 00:18:22,160 --> 00:18:24,400 And firmer shoes typically are more stable. 361 00:18:24,400 --> 00:18:25,440 We'll talk about stability a second. 362 00:18:25,960 --> 00:18:28,040 Firmer shoes are typically more stable. 363 00:18:28,560 --> 00:18:30,760 So you don't have to worry so much about stability. 364 00:18:30,880 --> 00:18:33,600 You have to worry more about active shock absorption. 365 00:18:33,600 --> 00:18:36,640 So you're going to see more sagittal plane motion, front to 366 00:18:36,640 --> 00:18:41,440 back of knee flexion, ankle dorsiflexion, hip flexion as you 367 00:18:41,440 --> 00:18:44,240 get to the smoking motion. So your body can actually absorb 368 00:18:44,240 --> 00:18:47,120 shock and go through some joint range of motion, different 369 00:18:47,120 --> 00:18:51,600 things, right? So soft shoes need stability and 370 00:18:51,600 --> 00:18:53,480 you're going to get a lot more muscular work from your 371 00:18:53,480 --> 00:18:56,240 stabilizers. Firmer shoes typically require 372 00:18:56,240 --> 00:18:59,880 more active work from the the large muscle groups to help you 373 00:18:59,880 --> 00:19:02,280 shock absorb and attenuate forces. 374 00:19:02,280 --> 00:19:05,760 OK, so minimal shoes, for example, we always tell people 375 00:19:05,760 --> 00:19:08,000 you better make sure you have good ankle motion, good knee 376 00:19:08,000 --> 00:19:11,320 motion, good hip motion, and also have really, really, 377 00:19:11,320 --> 00:19:15,440 really, really good strength in your calf muscle especially and 378 00:19:15,440 --> 00:19:19,720 your knee because harder you land more shock absorption that 379 00:19:19,720 --> 00:19:22,760 you need, okay, so you're going to be using a lot more major 380 00:19:22,760 --> 00:19:24,800 muscle force compared to softer shoe. 381 00:19:24,880 --> 00:19:28,200 We're going to be using a lot more stabilizer type muscles. 382 00:19:28,200 --> 00:19:32,480 Okay, so different things for different people and people have 383 00:19:32,480 --> 00:19:35,920 different needs. OK, so I cannot say and I refuse 384 00:19:35,920 --> 00:19:40,040 to say that one shoe, one type of cushioning is better for 385 00:19:40,040 --> 00:19:42,360 everyone. You have to look at your own 386 00:19:42,360 --> 00:19:44,920 needs and figure out what I respond better to. 387 00:19:44,920 --> 00:19:48,440 And frequently it's hey, what keeps me healthy, but also what 388 00:19:48,440 --> 00:19:52,840 feels good. I previously, now that I've run 389 00:19:52,840 --> 00:19:54,120 in so many, I'm getting better at this. 390 00:19:54,400 --> 00:19:57,120 I typically don't do very well in softer shoes. 391 00:19:57,360 --> 00:19:59,480 Those of you who know me know that I typically need a little 392 00:19:59,480 --> 00:20:04,200 bit more stability and. Soft shoes are not really that 393 00:20:04,200 --> 00:20:06,920 stable. OK, I'm really impressed and I 394 00:20:06,920 --> 00:20:09,280 mentioned this shoe earlier with the New Balance, the newest 395 00:20:09,280 --> 00:20:11,640 1080. It is the softest shoe I've ever 396 00:20:11,640 --> 00:20:13,600 run in. I can't run that far in it 397 00:20:13,600 --> 00:20:16,200 because I start to fatigue because my stabilizer muscles 398 00:20:16,200 --> 00:20:19,760 are working so hard that I just I start to fatigue. 399 00:20:19,760 --> 00:20:23,160 I can't do that versus a moderate to slightly firmer 400 00:20:23,160 --> 00:20:25,400 shoe. I tend to do better in because 401 00:20:25,480 --> 00:20:27,840 it's a little, it's the inherently a teeny bit more 402 00:20:27,840 --> 00:20:31,120 stable and I do a little bit better with that. 403 00:20:31,120 --> 00:20:33,640 I typically need a little bit of guidance or stability and a 404 00:20:33,640 --> 00:20:37,000 little firmer shoe typically helps with that because and then 405 00:20:37,000 --> 00:20:38,600 also helps the shock absorb a little bit better. 406 00:20:38,680 --> 00:20:42,120 So yeah, so do I get better active shock absorption? 407 00:20:42,440 --> 00:20:45,640 I get a little more stability. And when I run in softer shoes, 408 00:20:45,640 --> 00:20:48,760 my muscles get frequently really sore because they're contracting 409 00:20:48,760 --> 00:20:51,520 so hard for me to find stability that that doesn't do as well for 410 00:20:51,520 --> 00:20:53,440 me. Other people are going to find 411 00:20:53,640 --> 00:20:56,600 that's the exact opposite. OK, you might find that, hey, I 412 00:20:56,600 --> 00:20:58,600 run in softer shoes, I feel much better. 413 00:20:58,600 --> 00:21:01,320 I feel much more fresh versus I run in firmer shoes that man my 414 00:21:01,320 --> 00:21:03,680 like my joints are hurting, my muscles are achy. 415 00:21:03,880 --> 00:21:07,640 So again, you need to find what works better for you. 416 00:21:07,640 --> 00:21:10,520 Don't worry about your neighbor. Don't worry about the Instagram 417 00:21:10,520 --> 00:21:12,080 runner. Don't worry about the social 418 00:21:12,080 --> 00:21:14,400 media in person. That includes me, OK? 419 00:21:14,800 --> 00:21:18,000 I'm not that big, OK. But really make sure that you're 420 00:21:18,000 --> 00:21:20,760 figuring out what works for you. And that requires some 421 00:21:20,760 --> 00:21:23,960 experimentation. And if you have a pathology, it 422 00:21:23,960 --> 00:21:27,080 also might help you to go. You know what, based on some 423 00:21:27,080 --> 00:21:30,160 some of the evidence, a firm issue or a softer shoe might do 424 00:21:30,160 --> 00:21:32,440 a little bit better for me. But then you also have to go put 425 00:21:32,440 --> 00:21:35,320 the thing on and figure out are you part of the population that 426 00:21:35,320 --> 00:21:38,000 they studied or are you your own unique person? 427 00:21:38,000 --> 00:21:39,840 You have to figure out what works for you. 428 00:21:40,280 --> 00:21:42,800 OK? So make sure that you figure out 429 00:21:42,800 --> 00:21:44,280 works for you and don't be afraid to experiment. 430 00:21:44,280 --> 00:21:46,520 That's if you get nothing out of all the stuff that we talked 431 00:21:46,520 --> 00:21:48,600 about, we're trying to teach you how to make, how to figure out 432 00:21:48,600 --> 00:21:50,800 things for yourself. And that can take a little bit 433 00:21:50,800 --> 00:21:52,960 of experimentation. And that's part of any 434 00:21:52,960 --> 00:21:55,400 scientific process. You got to experiment, you got 435 00:21:55,400 --> 00:21:57,720 to ask good questions, you got to go through the motions to 436 00:21:57,720 --> 00:22:00,040 figure out what that is. So experience could be very 437 00:22:00,200 --> 00:22:03,120 specific. Focused experience can be very, 438 00:22:03,120 --> 00:22:05,240 very helpful. My last comment on this is I 439 00:22:05,240 --> 00:22:07,840 mentioned stability and for the like, I love to talk about 440 00:22:07,840 --> 00:22:11,160 stability and it's gotten a lot better in the last couple years. 441 00:22:11,160 --> 00:22:14,000 We've moved away from having these really stiff posts that 442 00:22:14,000 --> 00:22:19,160 made shoes sometimes unbearably firm or just got in the way to 443 00:22:19,160 --> 00:22:21,200 now more guide guidance, space concepts. 444 00:22:21,520 --> 00:22:23,960 And a shoe that I'm really enjoying right now that I can't 445 00:22:23,960 --> 00:22:26,760 do anything fast in is the A6 Kiano 31. 446 00:22:26,760 --> 00:22:30,080 And so the Kiano series has evolved quite a bit over the 447 00:22:30,080 --> 00:22:31,960 years. It's now got a ton. 448 00:22:31,960 --> 00:22:34,080 It's like 40mm of stack right in the heel. 449 00:22:34,320 --> 00:22:36,840 The midsole foam is softer than it's ever been. 450 00:22:36,960 --> 00:22:39,520 There's a very unique system where instead of having a post 451 00:22:39,520 --> 00:22:41,120 advert, they've done the opposite where they actually 452 00:22:41,120 --> 00:22:44,160 have a softer, more resilient foam in the mid foot where it 453 00:22:44,200 --> 00:22:46,000 actually causes you to bounce out. 454 00:22:46,000 --> 00:22:47,880 And I can feel that it's been really cool. 455 00:22:48,040 --> 00:22:51,640 I didn't notice it as much with the the 30 version 31 they 456 00:22:51,640 --> 00:22:54,520 definitely refined it and I get a lot better let that better 457 00:22:54,520 --> 00:22:57,760 motion out of this. What I will say despite being 458 00:22:57,760 --> 00:23:01,160 softer, I actually like the guidance better in the shoe, but 459 00:23:01,280 --> 00:23:04,200 that's because I typically do better with mild stability 460 00:23:04,200 --> 00:23:06,000 shoes. This shoe used to be very high, 461 00:23:06,000 --> 00:23:09,880 very aggressive and because it is much soft softer, the level 462 00:23:09,880 --> 00:23:13,560 of stability is less it's no longer that high stability shoe. 463 00:23:13,760 --> 00:23:16,640 It actually feels really good and seems to adapt to me 464 00:23:16,640 --> 00:23:20,200 depending on how much you need because the way they designed 465 00:23:20,200 --> 00:23:22,720 this shoe is not just with the ability to bounce you back out, 466 00:23:22,720 --> 00:23:25,400 which is how your arch actually works as you're supposed to be 467 00:23:25,400 --> 00:23:27,920 able to pronate and come back out into supination. 468 00:23:28,280 --> 00:23:32,120 So but also the fact is the more you compress the shoe, the 469 00:23:32,120 --> 00:23:35,240 internal geometry has been set up in a way that the more you 470 00:23:35,240 --> 00:23:38,480 the more you compress into it, the more it actually starts to 471 00:23:38,480 --> 00:23:41,840 firm up and, and there's some internal things in here where it 472 00:23:42,120 --> 00:23:44,480 helps guide you through. So you're going to, so you'll 473 00:23:44,480 --> 00:23:47,840 notice that parts start parts start to firm up a little bit. 474 00:23:47,840 --> 00:23:51,120 Like for me, when I collapse really heavily and fatiguing, I 475 00:23:51,120 --> 00:23:54,280 do feel a little bit more medial sport because as I compress that 476 00:23:54,280 --> 00:23:56,840 area, I'm going to notice it more. 477 00:23:56,920 --> 00:24:00,960 OK, So they're using guidance where they have kind of a let 478 00:24:00,960 --> 00:24:04,400 more soft area through in one area, a little bit firmer, a 479 00:24:04,400 --> 00:24:07,040 little more blocky in certain parts to help guide you through 480 00:24:07,040 --> 00:24:12,920 the center plus wide soul plus soul flaring on both sides to 481 00:24:12,920 --> 00:24:17,080 keep you really centered. So you can still have a stable 482 00:24:17,280 --> 00:24:21,080 softer shoe, but the softer shoe is the more difficult it is to 483 00:24:21,080 --> 00:24:24,280 stabilize just because when you land like that, you're going to 484 00:24:24,280 --> 00:24:26,720 stiffen up and you you don't have to work on shock 485 00:24:26,720 --> 00:24:28,280 absorption. So the Keanu is a great example 486 00:24:28,280 --> 00:24:30,200 of where, yes, they're doing a good job. 487 00:24:30,360 --> 00:24:33,960 It's not as aggressively stable as it once was because it's more 488 00:24:33,960 --> 00:24:36,920 cushion, but they are working and trying different different 489 00:24:36,920 --> 00:24:40,360 ways to create guidance and stability while working around 490 00:24:40,360 --> 00:24:42,560 that. So hopefully this helps you 491 00:24:42,560 --> 00:24:44,320 define cushioning a little bit better. 492 00:24:45,120 --> 00:24:49,600 I would really encourage you to when you, if you're looking at 493 00:24:49,600 --> 00:24:52,680 reviews, take what's said with a grain of salt because you might 494 00:24:52,680 --> 00:24:54,960 have some different variations. That's why I love, as I said 495 00:24:54,960 --> 00:24:58,280 before, when you read our reviews, when we have multiple 496 00:24:58,280 --> 00:25:00,400 people testing a shoe, I always love it when people have 497 00:25:00,400 --> 00:25:02,760 different experiences. That tells me, OK, different 498 00:25:02,760 --> 00:25:04,320 people are going to respond differently to this shoe. 499 00:25:04,320 --> 00:25:08,320 So either find someone on this team or a totally different 500 00:25:08,320 --> 00:25:12,800 review site that has similar mechanics, See you and follow 501 00:25:12,800 --> 00:25:14,360 that person. That's going to be a great thing 502 00:25:14,360 --> 00:25:17,080 for you because it's like, OK, this person has similar like 503 00:25:17,120 --> 00:25:19,840 preferences and mechanics to me. Go find that person. 504 00:25:19,840 --> 00:25:22,920 That's going to be the best kind of understanding for you as an 505 00:25:22,920 --> 00:25:26,000 individual about how the shoe is going to going to be because our 506 00:25:26,000 --> 00:25:27,880 experiences can be very, very different. 507 00:25:28,080 --> 00:25:30,880 So I love the run cat scale, which I've referenced many, many 508 00:25:30,880 --> 00:25:33,040 times. Just a great study that was done 509 00:25:33,320 --> 00:25:36,240 out of Australia that found that again, a lot of how we react to 510 00:25:36,240 --> 00:25:40,600 a shoe is based on our own perception and not always by bio 511 00:25:40,600 --> 00:25:41,600 mechanics. OK. 512 00:25:41,600 --> 00:25:45,200 So our sensory system or the, the how we process things can 513 00:25:45,200 --> 00:25:48,320 play really a big part in what shoes will work better for us. 514 00:25:48,640 --> 00:25:50,400 And cushioning is part of that, right? 515 00:25:50,400 --> 00:25:53,680 So how the forefoot feels, how the heel feels, how stable the 516 00:25:53,680 --> 00:25:56,400 shoe feels, all those factors. I encourage you to look up the 517 00:25:56,400 --> 00:25:59,120 Runcat study because they've got a great scale that can help you 518 00:25:59,120 --> 00:26:02,720 when you put on a shoe, figure out how good the cushioning is. 519 00:26:03,080 --> 00:26:05,800 And again, you don't actually want something that's more or 520 00:26:05,800 --> 00:26:08,800 less firm or more cushioned or more firm. 521 00:26:09,000 --> 00:26:11,560 You want something that feels good for you. 522 00:26:11,640 --> 00:26:13,600 You want that Goldilocks fit. The things that have the 523 00:26:13,600 --> 00:26:16,160 Goldilocks, it's just right are the things that are going to 524 00:26:16,160 --> 00:26:18,880 work best for you. So just to clarify, more 525 00:26:18,880 --> 00:26:22,880 cushioning isn't always better. There are things that happen to 526 00:26:22,880 --> 00:26:25,280 you and more stress, different stresses that happen with more 527 00:26:25,280 --> 00:26:27,480 cushioned shoes. There are different things and 528 00:26:27,480 --> 00:26:30,200 different stresses that happen to you with less cushioned or 529 00:26:30,200 --> 00:26:32,920 minimalist shoes. Okay, you might have a lot of 530 00:26:32,920 --> 00:26:36,520 foam under foot shoes might be perceived by you and others by 531 00:26:36,520 --> 00:26:39,320 really soft. There's other factors that might 532 00:26:39,440 --> 00:26:41,440 make the shoe feel really, really firm. 533 00:26:41,520 --> 00:26:44,520 Okay, so Cushing is a little more complex than oh, what's the 534 00:26:44,520 --> 00:26:46,720 foam type and how much materials underneath. 535 00:26:47,000 --> 00:26:50,440 It comes down to how the material and the geometry and 536 00:26:50,440 --> 00:26:54,160 the plate, whatever it is, is compressing under foot and also 537 00:26:54,360 --> 00:26:57,600 how you're reacting to it. So hopefully that helps. 538 00:26:57,600 --> 00:26:59,080 We'll continue to have episodes on this. 539 00:26:59,240 --> 00:27:01,880 As always, I love geeking out on this stuff and I really hope 540 00:27:01,880 --> 00:27:03,840 that it's helping you be really helpful. 541 00:27:03,840 --> 00:27:05,520 By the way, if you leave a review, if you find this stuff 542 00:27:05,520 --> 00:27:07,800 helpful or not. And by the way, a lot of the 543 00:27:07,800 --> 00:27:10,560 content that we make is inspired by your comments. 544 00:27:10,560 --> 00:27:13,120 We don't always get a chance to respond to them. 545 00:27:13,120 --> 00:27:15,640 And I could say that for emails right now, I'm very behind 546 00:27:15,640 --> 00:27:18,160 because again, totally in dissertation mode. 547 00:27:18,160 --> 00:27:20,720 Again, I defend my dissertation on the 25th of June. 548 00:27:20,720 --> 00:27:24,720 So like I said, I might either be or be not a PhD by the time 549 00:27:24,720 --> 00:27:27,160 this uploads, but leave a comment. 550 00:27:27,240 --> 00:27:29,000 You got something really burning question. 551 00:27:29,000 --> 00:27:31,280 Don't be afraid to e-mail us. It might take us a little bit, 552 00:27:31,280 --> 00:27:33,240 but it does help us because we want to help you. 553 00:27:33,240 --> 00:27:35,960 We want to help guide you, want to help you make better 554 00:27:35,960 --> 00:27:38,960 decisions, not only financially so you can make better personal 555 00:27:38,960 --> 00:27:41,480 decisions, but also help you figure out what shoes work best 556 00:27:41,480 --> 00:27:44,160 for you so you can stay healthy, so you can actually enjoy 557 00:27:44,160 --> 00:27:46,080 activity or running or whatever you want to do. 558 00:27:46,080 --> 00:27:48,800 So thank you as always for listening, watching whatever 559 00:27:48,800 --> 00:27:51,760 medium this is on, really help with elite, give a like follow 560 00:27:51,760 --> 00:27:54,280 whatever medium you're on. As always, we're putting out new 561 00:27:54,280 --> 00:27:56,800 content all the time. We're a little slow right now 562 00:27:56,800 --> 00:27:59,080 'cause I'm doing my PhD, we're a little crazy busy, but we always 563 00:27:59,080 --> 00:28:01,360 appreciate your patience and always appreciate you following 564 00:28:01,360 --> 00:28:02,840 along, listening and.