Doctors of Running Podcast

"Super trainers" are the latest trend in shoe design: a next-generation foam, a midsole height of over 40mm, and a stiff rocker (with or without a plate). These new shoes can be a ton of fun to run in with huge amounts of cushioning and energy return. However, they come with hefty price tags and unknown effects on running biomechanics. Matt & David explore this new category of shoes, specifically reviewing the new ASICS Superblast and comparing it to other offerings like the New Balance SC Trainer and Adidas Prime X. Wondering if these super trainers are for you? Have a listen! The Subjective: what do you make of these new super trainers? Chapters 0:00 - Intro 3:16 - How to define "super trainers" 8:30 - Lower-stack shoes with super foams 12:30 - ASICS Superblast Review 17:44 - Comparing the Superblast to the other max-stack super trainers 20:33 - Weighing the cost of super trainers 27:26 - What's the purpose for max-stack super trainers 31:02 - Who these shoes might not work for 34:10 - What's being done well with this new category 38:44 - How could these shoes be improved? 43:02 - Is there a point of diminishing returns for midsole height? 47:19 - Where this category is headed in the future 50:36 - Wrap up

Running, especially training and racing hard, introduces large amounts of load & stress on your muscles and bodily systems. There are times that altering or reducing your training load can be critical to preventing serious injury. This is especially the case when recovering after a goal race (specifically the marathon), fighting off the beginning pain or niggles, or when returning from an injury. Nathan and Matt explore different strategies to help you recover from big races and keep your training consistent even in the midst of occasional pain. They share tips for water running and take a look at the AlterG and Lever Pro treadmill systems which actually reduce the force of gravity on your body while running. For a deeper look at these three options, be sure to read the in-depth article on our website. The Subjective: how long do you take off after a goal race? Chapters 0:00 - Intro 3:42 - Defining stress & load 7:40 - Decreasing load after a big race 17:48 - Do super shoes decrease damage and speed recovery? 20:27 - Altering load while returning from injury 23:38 - Healing timeframes for bone and tendon injuries 31:54 - Reasons to modify load while training 37:02 - A primer on water running 43:29 - AlterG treadmill running 49:05 - Lever Pro running system 59:58 - Wrap up

You've got your race booked, so now comes the tough decision: what shoe do you wear on race day? With all the super shoes out there now, it can be a challenge to decide which one will be best for you when you toe the starting line. Two of the most important factors are race distance and course. What types of shoes are best for 5K/10K versus half marathon and marathon? What about hills, tight turns, and mixed terrain? Nathan, David, and BJ discuss their experiences with different shoes (both super and "normal") on race day over a variety of different distances, courses, and speeds. They also weigh the impact running economy benefits should have on our shoe decisions. Be sure to check out our friend Dustin Joubert's excellent work testing the running economy benefits of a variety of shoes on his website or on Instagram @labratrundown. The Subjective: how do you decide what shoe to race in for different distances? Chapters 0:00 - Intro 3:00 - The difference between short & long distance race shoes 9:44 - Should you always use the shoe that improves your running economy the most? 13:37 - What do you like in a 5K shoe vs. a half or marathon shoe? 27:21 - How course terrain & format effect shoe choice 43:24 - How do your goals change what shoe you choose? 47:13 - Balancing the value proposition of expensive super shoes 52:45 - Ideas for non-super shoes to race in 58:31 - How to prepare for & test your racing shoes 1:04:35 - Wrap-up

Shin splints is one of the most common running injuries, but also one of the most commonly misunderstood. When people report having shin splints, the cause of the pain could be any number of things. Today on the podcast, Nate, Matt, and David discuss the truth behind shin splints. That lower leg pain could possibly be a stress fracture, medial tibial stress syndrome (MTSS), or something else entirely. They discuss ways to understand symptoms & causes of shin pain, as well as tips for rehab and strengthening. Each month at DOR starting in 2022, a member of our team selects a charity of their choice to donate 10% of our monthly profits to. This month Senior Contributor Nathan Brown selected The Humble Hustle for our monthly giving! Humble Hikes program provides the chance to expand the youth’s horizons and experience the world around them in a positive and healthy way. They provide education in environmental sciences, environmental activism, advocacy, and available resources in their community. To learn more, visit thehumblehustle.org. The Subjective: what running-related injury are you most interested in learning more about? Chapters 0:00 - Intro 4:18 - Breaking down the anatomy of the shin 6:35 - The structure of our bones 16:27 - Diagnosing shin pain 24:59 - Stress fracture vs. MTSS 34:29 - Causes of MTSS 45:04 - What do we do when we feel signs of MTSS? 54:11 - Rehabbing & strength training for MTSS 1:01:02 - How shoes can effect MTSS 1:08:06 - Wrap-up

Bonus "shakeout" episode! Super shoes with next generation foams and carbon plates aren't just made for racing anymore. Almost every running shoe company has come out with a plated, super-foamed training companion to their racing shoes. It's tempting to try the latest and greatest, but doing so comes with some risks. Matt will give you a quick guide on how to prepare & strengthen your body to handle the unique biomechanical demands that these new shoes introduce. Enjoy this short bonus show, with episode 113 coming in just a couple days! Chapters 0:00 - Intro 2:01 - Should we train full time in super shoes? 5:51 - How to prepare your body for running in super shoes 7:47 - Training on unstable surfaces 10:28 - Strengthening your calves for low drop & rockers 14:47 - Do more single leg squats! 17:31 - Ease super shoes into your training

New Balance has put out a ton of great shoes in 2022, so let Matt & Andrea take you through a round-up! They picked four of their favorites: the super-stack SC Trainer, More v4, Rebel v3, and the brand new SC Pacer. They break down what makes each shoe unique and how they've fit into their personal rotations. They also take a look at what New Balance has coming down the line later this year and into the next with SC Elite v3 and a redesigned 860v13. The Subjective: what's current favorite New Balance shoe? Chapters 0:00 - Intro 4:34 - SC Trainer Review 14:40 - How do you define softness? 19:19 - Fresh Foam More v4 Review 28:56 - Rebel v3 Review 34:13 - How toe spring placement effects the ride 41:11 - SC Pacer long-term review 53:30 - Looking forward to 2023: SC Elite 3, Pacer 2, 860v13 1:02:42 - Wrap-up

In this episode, Matt and Andrea talk all about the art and science of running after 40. They dig into research and their experience working with Masters runners, and provide insight on how to what older runners can do to maintain their running prowess. They cover strategies and tips for strength training, nutrition, workouts, recovery, and more. The Subjective: what's changed in your running as you've aged? Chapters 0:00 - Intro 10:00 - What changes start to happen to athletes post-30? 20:26 - Addressing the physiological changes that come with aging 25:50 - Matt's PhD work: a systematic review and research on achilles tendinopathy 34:39 - Contributing factors to loss of calf strength in older runners 42:36 - Tailoring strength training as you age 47:15 - The benefits of strides & hill sprints 49:50 - When in your routine to add strength training 51:13 - How recovery time changes as you age 58:24 - Specific changes surrounding menopause 1:01:30 - Wrap-up

Looking for your first running shoe can be intimidating with so many options avilable, and sometimes it can be hard to find the help you need at a running store. DOR Founder Matt Klein takes from his years of experience working in running stores to give you tips & tricks to finding your first pairs of runnign shoes. He'll also share some red flags and warning signs to avoid when shopping for shoes. This week's sponsor is Running Warehouse, and they've got some really great apparel in to get you ready for anything, whether it's raceday or cool weather running. We are huge fans of rabbit running gear. We talk about it all the time in our chats about how soft and comfortable it is. If you are looking for Fall gear, rabbit's ez long sleeve is one of absolute favorites. We reviewed it two winter seasons ago and are still using it to this day because of how well they've held up and soft they remain. Head over to runningwarehouse.com to check out what they have. The Subjective: what's something you wish you knew about running shoes earlier in your running journey? Chapters 0:00 - Intro 3:28 - The Subjective: what's something you wish you knew about running shoes earlier in your running journey? 5:16 - Where to start as a new runner 8:39 - Start simple 14:43 - Using the RUNCAT to assess shoes 20:54 - Start with a basic daily trainer 23:53 - How to assess the fit of an upper 26:04 - Cushioning: more isn't necessarily better 28:50 - Foot tests aren't very useful 31:35 - Don't let a running store sell you an orthotic 33:56 - Don't let a running store diagnose your injuries 37:58 - Wrap-up

Heel counters are often overlooked when choosing a shoe, but their design can make or break a shoe for runners. Heel comfort is critical to the ability to run in a shoe. They're also often touted to promote stability and biomechanical benefits, but what do they actually accomplish? Nate, DJ, and Matt dive into the design, research, and evidence surrounding heel counters. We're also excited to give this month to Club West Track in Santa Barbara, CA. The Subjective: what's a specific part of a shoe that can make it or break it for you? Chapters 0:00 - Intro 2:56 - The Subjective: what's a specific part of a shoe that can make it or break it for you? 5:35 - Defining the heel counter 15:14 - The origin & purpose of heel counters 24:33 - The evidence of the effects on heel counters on biomechanics 31:51 - The importance of heel lockdown in carbon-plated shoes 38:38 - Physical conditions that might effect heel fit in shoes 45:24 - How to lace-lock your shoes 48:54 - Wrap-up

It's time for a mailbag episode! We gathered up as many of your questions as we could answer in an hour's time. Nate, Matt, and DJ tackle a broad range of subjects such as orthotics, training, recovery, and, of course, shoes. Be sure to stick around 'til the end to get DJ's take on the best shoe for a beer mile. The Subjective: what's the biggest lesson you've learned from running? Chapters 0:00 - Intro 6:13 - The Subjective: what's the biggest lesson you've learned from running? 9:02 - Do you need stability shoes if you wear orthotics? 16:02 - What do you do in between a goal race and the next training cycle? 28:48 - Saucony Tempus vs. Asics Novablast 3 33:22 - What's something similar to the Hoka Rincon 3? 37:52 - Is a firmer or a softer shoe better for shin splints? 41:32 - Does too much Zone 2 heart rate training make you slow? 51:45 - Should a 4 hour marathoner wear super shoes for a marathon? 57:38 - What's the ideal beer mile shoe? 1:01:41 - Wrap-up