Doctors of Running Podcast

Runners are constantly looking to refine and improve their form. Today, Nate, Matt, DJ, and Andrea give you some advice on how to avoid common running form mistakes. You'll learn about the role of hip extension the running gait cycle, how to measure and gain hip extension, and it's impact on shoe choice. They also review New Balance's entry into the 5K/10K racing shoe market, the SC Pacer. This racing flat features a full FuelCell foam midsole and a full-length carbon plate. How does it compare to the Nike Streakfly and the Takumi Sen 8? Have a listen! The Subjective: What's your performance trainer/workout shoe? Chapters 0:00 - Intro 2:12 - The Subjective: What's your performance trainer/workout shoe? 2:35 - New Balance SC Pacer Review 20:35 - Motor planning and its effects on shoe preference 29:23 - New Balance's Energy Arc and the effects of plate shape 33:55 - Hip extension and its placement in the running cycle 41:22 - Commonly problematic form cues 49:10 - Measuring hip extension and why runners might be lacking it 59:19 - What happens if you lack hip extension 1:05:24 - Strategies for gaining hip extension 1:10:00 - The intersection between shoe types and hip extension 1:16:50 - Wrap up 1:17:42 - Bonus track

Our very own Dr. David Salas is a certified strength & conditioning specialist (CSCS). In today's episode DJ & Nate give runners a host of information about the benefit of strength training for runnres, how to get started, common pitfalls and more. They also take a look at an exciting new performance trainer from Topo: the Specter. It features a PEBAX-based midsole, surrounded by an EVA rim for some guidance. The result is an exciting, unique uptempo shoe with the potential to shake up the market! We are excited to have this episode sponsored by Karhu. You might know they make a collection of running shoes, but for before or after the run, you can be sure to look good with Karhu's Lifestyle collection. They've recently released fresh seasonal colors to ensure you're stylin' going to and from the track. Go to Karhu.com and use promo code DOR2022 at the time of checkout to receive 20% off from the lifestyle assortment when you purchase $100 or more. The Subjective: What's your favorite summer running gear? Chapters 0:00 - Intro & DOR Giving 4:38 - The Subjective: What's your favorite summer running gear? 5:54 - Topo Specter Review 27:30 - What a CSCS is 33:36 - How runners should be strength training 43:36 - Common pitfalls for runners starting with weight training 56:32 - How to get started with strength training at home 1:06:10 - Wrap-up & further resources

Matt and DJ are joined by a very special guest, Michael Ko (aka Kofuzi)! Kofuzi tells us about his background and the growth of his YouTube channel. They take a look at his journey to 100,000 subscribers and what's next for his channel. Finally, they investigate the effects of a flexible or rigid forefoot-the biomechanics implications and what type of runner may want each kind of shoe. Today’s episode is sponsored by Running Warehouse! Right now there are Memorial Day promotions going on with discounts on many types of products through the end of May. Make sure you check it out. Also, coming soon, Running Warehouse will have the ASICS METASPEED SKY+ and EDGE+ in stock on June 1. We will be testing and putting out full reviews on these models soon! The Subjective: Do you prefer a flexible or rigid forefoot? Why, and for what purposes? Chapters 0:00 - Intro 1:29 - The Subjective: Do you prefer a flexible or rigid forefoot? Why, and for what purposes? 1:42 - Introducing Kofuzi 9:32 - The significance of 100K YouTube subscribers 19:53 - The state of running culture & media coverage 31:05 - Kofuzi's goals and vision for his channel 40:42 - The basics of the forefoot of shoes 44:51 - How shoe design impacts forefoot flexibility or rigidity 47:13 - The impact of plates on forefoot rigidity 51:08 - The benefits of a flexible or rigid forefoot 1:06:51 - Midsole nostalgia: adapting to midsole changes over time 1:13:17 - Wrap-up

Nate, DJ, and Matt explore the value of getting a full body running evaluation from a clinician. They explain how they go about evaluating runners in their own practices at physical therapists. They also take a look at common muscular, skeletal, and mobility weaknesses or restrictions in runners and how to address them. Before that, they review ASICS's brand new GLIDERIDE 3, which features their new FF Blast+ compound, giving a softer, more natural ride. We are excited to have this episode sponsored by Karhu. You might know they make a collection of running shoes, but for before or after the run, you can be sure to look good with Karhu's Lifestyle collection. They've recently released fresh seasonal colors to ensure you're stylin' going to and from the track. Go to Karhu.com and use promo code DOR2022 at the time of checkout to receive 20% off from the lifestyle assortment when you purchase $100 or more. The Subjective: What's your current favorite midsole foam? Chapters 0:00 - Introduction 1:20 - The Subjective: Have you ever had a full body running evaluation? 1:50 - ASICS GLIDERIDE 3 Review - Upper 6:56 - ASICS GLIDERIDE 3 - Midsole & Ride 23:34 - Who this shoe may work for 35:08 - Overview of full body running evaluations 43:59 - Common muscular weaknesses in runners 59:28 - Common mobility restrictions in runners 1:03:20 - Testing parameters in running evaluations 1:09:32 - The importance of running evaluations 1:16:14 - Wrap-up

Nate, DJ, and Matt take a look at all the current trends in shoe midsole designs. Do new generation foams really help performance? Are softer shoes better? Do rockers, guidance lines, and higher stack shoes make a difference? What about plates: how much do they improve running economy? Join us for a look at these questions and more. This week's episode is sponsored by Running Warehouse! Memorial Day is coming up, which means lots of deals on your favorite running shoes over the past year is coming up. There's some great shoes you'll want to keep an eye on that we've loved including the Hoka Carbon X2, Saucony Ride 14, and Asics Magic Speed. Spring is also in full gear with some big releases out now including the Nike React Infinity 3, Asics Cumulus 24 with their new Flytefoam Blast Midsole, and the Saucony Axon 2. Additionally, there's a big Brooks Bra sale for 35% off starting mid-May for runners looking to stock up and get ready for the summer. Running Warehouse has been a longtime favorite of ours for their fantastic variety and excellent customer service. Check them out! The Subjective: What's your current favorite midsole foam? Chapters 0:00 - Intro 1:48 - The Subjective: What's your current favorite midsole foam? 13:40 - Trends in misoles foams 25:23 - Trends in midsole geometries 35:24 - Dovetail heels 39:05 - Guidance lines 43:07 - Midsole cutouts 53:29 - Trends in shoe stack height 1:02:53 - Trends in midsole drop ratio 1:05:21 - Trends in midsole plates 1:15:41 - Future trends 1:24:19 - Wrap-up

Nate, DJ, and Matt are joined today by a very special guest, Dr. Matt Trudeau of Brooks Running. Matt gives us insights into shoe research and development at Brooks. He also explains Brooks' unique take on stability, support, and how to find the right shoe for your unique running style. Dr. Matt Trudeau is originally from Montréal, QC, Canada. His background is in mechanical engineering: he completed his Bachelor’s degree at Dalhousie University (Halifax, NS, Canada), and his Master’s degree at University of Sherbrooke (Sherbrooke, QC, Canada) where he studied the role of fascia in poly-articular biomechanics. He then completed a doctoral degree in Ergonomics and Human Factors at Harvard University. He then went on to do a Postdoc with Benno Nigg at the University of Calgary. He now leads the Brooks Future Concepts Team at Brooks, where he’s been for the last 7 years. Matt is also the industry representative on the board of the Footwear Biomechanics Group. The Subjective: How long does it take you to know whether a shoe's going to work for you? Chapters 0:00 - Introduction 1:46 - The Subjective: How long does it take you to know whether a shoe's going to work for you? 2:56: - Matt Trudeau's background 13:01 - Brooks' research methods 21:13 - Examining your own biomechanics when choosing shoes 23:52 - Pronation vs deviation and the need for support 27:12 - Brooks GuideRails & support features 36:53 - The science behind drop ratio 46:51 - Using the comfort filter to find shoes for you 53:49 - Researching the link between shoes and injury reduction 58:25 - Support in trail shoes 1:08:27 - Research and innovation at Brooks 1:12:43 - Wrap up

Matt & David take a deep dive into trail shoes today. They take a look at different types of trail shoe offerings (hybrid, racing, technical, etc.), different types of terrain, and more. They also explore stability & support features in trail shoes. Finally, they review the Hoka Speedgoat 5. The Subjective Do you use trail shoes? Why or why not? When do you strap on your trail shoes? This week's episode is sponsored by our friends at Running Warehouse! Spring has sprung, which means a lot of new releases we've reviewed and loved have finally arrived, including the Hoka Carbon X3 and soon -to-be-released Asics Cumulus 24. The Cumulus, featuring their new Flytefoam Blast midsole, was a huge surprise for us and an early favorite trainer for 2022. Spring also means shorts season! Running Warehouse has you covered with a host of new offerings along with a few of our favorites like Chief Editor Matt Klein's all-time favorite, the BOA 1' split short (link below!). Head over to runningwarehouse.com to check it all out! Matt's Favorite Shorts from BOA Chapters 0:00 - Introduction 2:40 - The Subjective: Do you use trail shoes? 7:09 - What makes a trail shoe a trail shoe 17:53 - Components of technical trail shoes 21:50 - Terrain that necessitates trail shoes 30:30 - The function of plates in trail shoes 35:04 - Stability in trail shoes 41:35 - Hoka Speedgoat 5 Review 56:13 - Final thoughts

In the second of a two part podcast, Nate & Matt discuss the makeup of shoe foams with physiologist and researcher Dr. Geoff Burns. Dr. Burns takes us on a deep dive into the history, properties, and durability of common running shoe midole foams. Ever wondered what the difference between EVA, TPU, and PEBA is? Dr. Burns has the answers. Dr. Geoff Burns is a physiologist and engineer with an expertise in running. He works for the US Olympic and Paralympic Committee as a Sport Physiologist, and he conducts academic research with the University of Michigan. His work has focused on running biomechanics and performance. Geoff is a runner himself and competes internationally in ultramarathons. He was the 2016 USA national champion in the 100km and has finished 5th at the 100km World Championships, twice, in 2016 and 2018.  Chapters 0:00 - Intro 1:18 - The history of EVA and its properties 6:21 - TPU: a new foam on the scene 13:00 - PEBA: a revolutionary foam 20:24 - The confusing state of foams & marketing 24:14 - Supercritical foams 31:24 - Defining foam resilience & longevity 35:40 - Lab testing midsole foams 45:16 - Assessing foam durability 53:46 - Foam thermosensitivity 1:00:31 - Wrap-up

In the first of a two part podcast, Nate & Matt discuss shoe foams and biomechanics with physiologist and researcher Dr. Geoff Burns. In this first part, Geoff educates us about the effects of different shoe properties on our biomechanics. He also explains how biomechanics change while running at different paces.  Dr. Geoff Burns is a physiologist and engineer with an expertise in running. He works for the US Olympic and Paralympic Committee as a Sport Physiologist, and he conducts academic research with the University of Michigan. His work has focused on running biomechanics and performance. Geoff is a runner himself and competes internationally in ultramarathons. He was the 2016 USA national champion in the 100km and has finished 5th at the 100km World Championships, twice, in 2016 and 2018.  The Subjective: What's the hardest race you've ever run, and what did you learn from it? Chapters 0:00 - Introduction 1:42 - The Subjective: What's the hardest race you've ever run? 20:00 - Geoff Burns's background and research 32:36 - The effects of shoes on biomechanics 43:43 - The effect of running speed on biomechanics and our experience of shoes 50:56 - Wrap-up

Today Doctors of Running contributors Andrea Myers and Megan Flynn host two very special guests, Selene Yeager and Jennifer O’Donnell-Giles MS RD CSSD. They discuss a broad range of topics surrounding women's health & training–nutrition, hydration, the menstrual cycle, strength training, and more. Jennifer O’Donnell-Giles MS RD CSSD, a registered dietitian/nutritionist, is a board certified specialist in sports dietetics. The mission of her private practice for the past 24 years is to educate, motivate and inspire athletes to use food as a tool to become the fastest, strongest and best athlete they can be. Learn more about Jennifer at her website: https://www.jenngilesrd.com Selene Yeager is a certified personal trainer, USA Cycling certified coach, pro mountain bike racer, and All-American Ironman triathlete. She's also a top-selling professional health and fitness writer and has authored, co-authored, and contributed to more than two dozen book titles. Check out Selene's website at www.seleneyeager.com The Subjective: Do you use nutrition or hydration supplements before/during/after exercise? If so, which ones? Chapters 0:00 - Introduction 2:08 - Interview: Selene Yeager & Jennifer Giles 3:55 - General macronutrient needs for endurance athletes 7:41 - Specific risks for women while training fasted 13:02 - Recommendations for protein supplements 17:20 - Nutritional strategies for maintaining bone health 23:38 - The connection between the menstrual cycle, health & training 29:04 - Hydrating well before, during, and after exercise 38:38 - Artificial sweeteners and gut health 41:47 - Preworkout hydration drinks 44:00 - Strength training for women 47:33 - Balancing aerobic & anaerobic training 49:27 - Recovering well: nutrition, ice baths, and more 1:03:50 - Improving sleep quality 1:10:33 - Closing questions