1 00:00:20,160 --> 00:00:23,680 Speaker 1: Hey, hey, Emily, here you are listening to five Minute 2 00:00:23,720 --> 00:00:29,200 Speaker 1: Friday from Hurdle. I am in Savannah. I've never been 3 00:00:29,240 --> 00:00:31,920 Speaker 1: here before. I am excited to be here. I'm on 4 00:00:32,000 --> 00:00:35,960 Speaker 1: the ground this weekend for every Woman's Marathon, where I'll 5 00:00:35,960 --> 00:00:39,720 Speaker 1: be hosting some exciting things at their wellness expo today 6 00:00:39,840 --> 00:00:43,400 Speaker 1: and then cheering on all the runners tomorrow in their 7 00:00:43,680 --> 00:00:49,600 Speaker 1: inaugural event. There's nothing better, in my opinion, than being 8 00:00:49,720 --> 00:00:55,480 Speaker 1: surrounded by excited, empowered women, and so to be at 9 00:00:55,480 --> 00:00:58,440 Speaker 1: an event that is for women, by women feels very 10 00:00:58,560 --> 00:01:01,520 Speaker 1: naturally aligned with who I am and what I'm about, 11 00:01:01,640 --> 00:01:05,800 Speaker 1: and so yeah, all things considered, I am amped for 12 00:01:05,880 --> 00:01:11,280 Speaker 1: this weekend. I have been thinking a lot lately about 13 00:01:11,560 --> 00:01:15,760 Speaker 1: not rushing, and it started last Friday when I had 14 00:01:16,720 --> 00:01:21,240 Speaker 1: candidly the ultimate day, I started my day off with 15 00:01:21,400 --> 00:01:25,679 Speaker 1: a run with some girlfriends that ended in a pastry 16 00:01:26,000 --> 00:01:28,640 Speaker 1: always good. I did work for a few hours before 17 00:01:28,680 --> 00:01:31,160 Speaker 1: heading into the city for a couple of meetings. 18 00:01:31,120 --> 00:01:33,480 Speaker 2: And then my meetings were near. 19 00:01:33,840 --> 00:01:36,679 Speaker 1: One of my favorite restaurants, bar Premi, So I went 20 00:01:36,720 --> 00:01:40,480 Speaker 1: into Premi and had a great salad for lunch, treated 21 00:01:40,480 --> 00:01:42,840 Speaker 1: myself to a glass of wine. Because it was the 22 00:01:42,840 --> 00:01:45,800 Speaker 1: week after the marathon and the celebrations are still not over. 23 00:01:47,200 --> 00:01:51,080 Speaker 1: And then I finished some more work and headed toward 24 00:01:51,480 --> 00:01:54,200 Speaker 1: bath house in Flat Iron, where I had an early 25 00:01:54,320 --> 00:01:55,200 Speaker 1: evening massage. 26 00:01:55,800 --> 00:01:57,360 Speaker 2: And I wasn't in a rush. 27 00:01:57,600 --> 00:01:59,960 Speaker 1: I planned all of this so that I didn't need 28 00:02:00,120 --> 00:02:02,400 Speaker 1: to be stressed, so that I had the time to 29 00:02:02,440 --> 00:02:04,400 Speaker 1: do the things that I wanted to do, and so 30 00:02:04,480 --> 00:02:08,120 Speaker 1: that I could just be And I am meandering my 31 00:02:08,200 --> 00:02:15,480 Speaker 1: way from Hudson Yards to Flat Iron when I hear 32 00:02:15,600 --> 00:02:20,440 Speaker 1: my name. I turn around and I can't make this up. 33 00:02:20,840 --> 00:02:23,280 Speaker 1: The man saying my name is the owner of my 34 00:02:23,440 --> 00:02:27,440 Speaker 1: favorite small panini shop in Florence, Italy. His name is Alessandro, 35 00:02:28,040 --> 00:02:31,680 Speaker 1: and he is in town because he has a gig 36 00:02:31,840 --> 00:02:34,919 Speaker 1: at the Four Seasons Residences. And we just happened to 37 00:02:35,080 --> 00:02:38,360 Speaker 1: run into each other or he spotted me in front 38 00:02:38,400 --> 00:02:41,120 Speaker 1: of Italy and Nomad. It was. 39 00:02:41,520 --> 00:02:42,519 Speaker 2: It was so special. 40 00:02:42,919 --> 00:02:45,720 Speaker 1: And after I caught up with him briefly and we 41 00:02:45,800 --> 00:02:49,000 Speaker 1: both went on our ways, I thought to myself that 42 00:02:49,280 --> 00:02:52,720 Speaker 1: this happened because I wasn't in a rush. This happened 43 00:02:52,720 --> 00:02:55,919 Speaker 1: because I wasn't walking down the street with my headphones in, 44 00:02:56,040 --> 00:02:58,560 Speaker 1: not paying any attention to the people around me, and 45 00:02:59,280 --> 00:03:03,000 Speaker 1: it was so awesome, and so after I ran into him, 46 00:03:03,080 --> 00:03:04,920 Speaker 1: and then I got this amazing massage, and then I 47 00:03:04,919 --> 00:03:07,680 Speaker 1: stopped by the Saphora sale and I got home before 48 00:03:07,800 --> 00:03:10,640 Speaker 1: seven forty five, and I was able to eat a 49 00:03:10,720 --> 00:03:12,240 Speaker 1: nice dinner and go to bed early. 50 00:03:12,560 --> 00:03:14,160 Speaker 2: And I woke up. 51 00:03:14,040 --> 00:03:16,440 Speaker 1: The next day and I thought to myself, I need 52 00:03:16,440 --> 00:03:19,480 Speaker 1: to keep this going. I want to do whatever it 53 00:03:19,560 --> 00:03:23,200 Speaker 1: is within my power to remove the stress from my 54 00:03:23,320 --> 00:03:27,480 Speaker 1: day to day by accommodating for the small moments, and 55 00:03:27,720 --> 00:03:31,120 Speaker 1: by doing that, I am realizing that I'm more present 56 00:03:31,200 --> 00:03:35,400 Speaker 1: as the moments go by. Case in point, today, I decided, 57 00:03:35,440 --> 00:03:38,960 Speaker 1: after getting into Savannah that I wanted to go treat 58 00:03:38,960 --> 00:03:41,400 Speaker 1: myself to a sauna session. I found a keut small 59 00:03:41,440 --> 00:03:44,320 Speaker 1: business not far from my hotel. I walked there and 60 00:03:44,360 --> 00:03:47,480 Speaker 1: I was looking at the buildings and the structures and 61 00:03:47,560 --> 00:03:48,400 Speaker 1: how beautiful they are. 62 00:03:48,480 --> 00:03:49,160 Speaker 2: On my way to. 63 00:03:49,160 --> 00:03:53,160 Speaker 1: This small business, and I noticed a really adorable wine 64 00:03:53,200 --> 00:03:56,080 Speaker 1: shop en route. I told myself that I would stop 65 00:03:56,120 --> 00:03:58,640 Speaker 1: there on the way back to my hotel. And so 66 00:03:58,680 --> 00:04:02,480 Speaker 1: I go in and again I'm not in any particular rush, 67 00:04:02,560 --> 00:04:05,120 Speaker 1: and I end up having a twenty minute conversation with 68 00:04:05,200 --> 00:04:09,920 Speaker 1: the man who owns this adorable wine shop called Le Chai. 69 00:04:10,120 --> 00:04:11,800 Speaker 1: I might be saying that wrong, and if I am, 70 00:04:11,840 --> 00:04:16,479 Speaker 1: I apologize to anyone who's local. And we talked about 71 00:04:16,560 --> 00:04:18,360 Speaker 1: the marathon root and where it could be good for 72 00:04:18,400 --> 00:04:21,400 Speaker 1: me to watch, and he recommended some really great winds 73 00:04:21,480 --> 00:04:23,400 Speaker 1: me and I promised him that in the next few 74 00:04:23,440 --> 00:04:26,800 Speaker 1: days that I would be back. And I think that 75 00:04:26,920 --> 00:04:30,359 Speaker 1: sometimes when we're so in our own lane and we 76 00:04:30,480 --> 00:04:33,040 Speaker 1: have the blinders on, there can be benefits to having 77 00:04:33,040 --> 00:04:35,800 Speaker 1: the blinders on. Don't get me wrong, but what are 78 00:04:35,839 --> 00:04:39,480 Speaker 1: you missing when you do that? That's what I've been 79 00:04:39,520 --> 00:04:44,279 Speaker 1: thinking about lately. When there's so much goodness all around, 80 00:04:44,960 --> 00:04:49,440 Speaker 1: why not, if it's within your power, just take a beat, right. 81 00:04:50,160 --> 00:04:51,960 Speaker 1: And So it's a commitment that I want to make, 82 00:04:52,080 --> 00:04:54,599 Speaker 1: especially going into the holiday season, where I do feel 83 00:04:54,600 --> 00:04:57,560 Speaker 1: like there is often a little bit more time to 84 00:04:57,600 --> 00:04:59,680 Speaker 1: take a step back and slow down. 85 00:05:00,560 --> 00:05:04,120 Speaker 2: What happens if you slow down? Is it all so serious? 86 00:05:04,720 --> 00:05:08,039 Speaker 1: Is there time to be a little bit kinder, to 87 00:05:08,080 --> 00:05:09,280 Speaker 1: be a little bit more open. 88 00:05:10,040 --> 00:05:12,960 Speaker 2: That's what I want. That's exactly what I want. 89 00:05:13,720 --> 00:05:16,120 Speaker 1: And so my prompt for you this week, what is 90 00:05:16,160 --> 00:05:18,720 Speaker 1: something that you want to make an effort to do 91 00:05:19,120 --> 00:05:22,080 Speaker 1: before the end of the year. So for me, I 92 00:05:22,120 --> 00:05:24,960 Speaker 1: want to slow down. I want to stop rushing everywhere. 93 00:05:25,200 --> 00:05:27,920 Speaker 1: I want to be more present. What do you want 94 00:05:27,960 --> 00:05:31,680 Speaker 1: to make an effort to do regularly in your day 95 00:05:31,720 --> 00:05:34,719 Speaker 1: to day or just like I said, before the end 96 00:05:34,760 --> 00:05:39,280 Speaker 1: of the year, and now a listener question. Hey, Emily, 97 00:05:39,680 --> 00:05:43,320 Speaker 1: love your podcast, congrats on completing the World Majors and 98 00:05:43,360 --> 00:05:47,440 Speaker 1: everything else. Professionally, the running shoe process is fairly confusing 99 00:05:47,560 --> 00:05:49,280 Speaker 1: and there's a lot of different options. 100 00:05:49,600 --> 00:05:50,560 Speaker 2: If possible, it. 101 00:05:50,480 --> 00:05:52,320 Speaker 1: Would be really great if you could discuss the types 102 00:05:52,320 --> 00:05:54,640 Speaker 1: of shoes to keep in a shoe rotation, how to 103 00:05:54,680 --> 00:05:58,599 Speaker 1: pick them, the science behind the super shoes, and potential 104 00:05:58,640 --> 00:06:02,320 Speaker 1: injuries super shoes might cause. I looked into this recently 105 00:06:02,800 --> 00:06:05,440 Speaker 1: and I seem more confused than before. 106 00:06:06,120 --> 00:06:08,479 Speaker 2: Thank you a meet. Wow. 107 00:06:08,520 --> 00:06:10,920 Speaker 1: Okay, this is definitely something that could be an entire 108 00:06:11,000 --> 00:06:14,640 Speaker 1: podcast episode, so I'm gonna keep that in mind. But 109 00:06:14,720 --> 00:06:18,240 Speaker 1: what I will talk on for this purpose for this 110 00:06:18,320 --> 00:06:21,960 Speaker 1: listener question today is different types of shoes to keep 111 00:06:21,960 --> 00:06:26,680 Speaker 1: in your rotation. So I say this understanding that not 112 00:06:26,839 --> 00:06:31,599 Speaker 1: everyone has some sort of abundant budget, right, that shoes 113 00:06:31,680 --> 00:06:35,479 Speaker 1: cost money and they can be expensive, but ideally, at 114 00:06:35,520 --> 00:06:38,760 Speaker 1: any given time, if you can have two to three 115 00:06:38,839 --> 00:06:42,280 Speaker 1: different shoes in your rotation, that would be great, both 116 00:06:42,360 --> 00:06:44,920 Speaker 1: because then you're not putting all of your miles on 117 00:06:44,920 --> 00:06:48,000 Speaker 1: one shoe, but also because different shoes can be good 118 00:06:48,040 --> 00:06:52,560 Speaker 1: for different purposes. Two training shoes that I would recommend. 119 00:06:53,040 --> 00:06:56,279 Speaker 1: One that is your workhorse. You are doing base mileage 120 00:06:56,279 --> 00:06:58,440 Speaker 1: in this shoe. You are doing your long runs in 121 00:06:58,480 --> 00:07:01,479 Speaker 1: this shoe. This is a shoe that feels really comfortable. 122 00:07:01,560 --> 00:07:03,360 Speaker 1: We know that if you are comfortable in your go 123 00:07:03,440 --> 00:07:06,480 Speaker 1: to sneaker, then you are less likely to get injured 124 00:07:07,160 --> 00:07:10,160 Speaker 1: rather than oftentimes you go into a sneaker store and 125 00:07:10,200 --> 00:07:13,480 Speaker 1: someone's going to show you a sneaker that is specifically 126 00:07:13,520 --> 00:07:16,120 Speaker 1: designed to your gate. And what that means is that 127 00:07:16,200 --> 00:07:18,480 Speaker 1: everyone has a different way that their foot interacts with 128 00:07:18,520 --> 00:07:21,560 Speaker 1: the ground. Some people have a neutral gate, some people 129 00:07:21,640 --> 00:07:24,560 Speaker 1: pronate or supinate, which means that your foot tilts a 130 00:07:24,600 --> 00:07:28,000 Speaker 1: certain way when you go through that step, that movement pattern, 131 00:07:28,560 --> 00:07:31,200 Speaker 1: and someone might just sell you a shoe based on 132 00:07:31,200 --> 00:07:34,640 Speaker 1: your gate cycle. It makes sense. But if you were 133 00:07:34,640 --> 00:07:37,600 Speaker 1: to buy a shoe that accommodates your gate cycle and 134 00:07:37,680 --> 00:07:39,960 Speaker 1: you don't feel confident in that shoe, you don't feel 135 00:07:39,960 --> 00:07:43,239 Speaker 1: comfortable in that shoe, then the research shows, like I said, 136 00:07:43,440 --> 00:07:46,240 Speaker 1: that you are more likely to get injured. So you 137 00:07:46,320 --> 00:07:48,800 Speaker 1: want to wear something that feels comfortable, that you feel 138 00:07:48,840 --> 00:07:53,320 Speaker 1: confident in. You have that base mileage shoe, then also 139 00:07:53,920 --> 00:07:57,000 Speaker 1: you might look for a lighter shoe that you can 140 00:07:57,000 --> 00:07:59,560 Speaker 1: do some speedwork in. So it's not that you can't 141 00:07:59,560 --> 00:08:01,960 Speaker 1: do speed work in your base mileage shoe, right your 142 00:08:02,000 --> 00:08:05,640 Speaker 1: Goldilock sneaker, that's not it. But as you can imagine, 143 00:08:05,720 --> 00:08:08,640 Speaker 1: if the shoe is lighter in weight, it'll be less 144 00:08:08,680 --> 00:08:12,040 Speaker 1: weight holding you back, which means that you'll feel zippier 145 00:08:12,320 --> 00:08:14,040 Speaker 1: when you're out there on the roads. 146 00:08:13,840 --> 00:08:14,480 Speaker 2: Or at the track. 147 00:08:14,920 --> 00:08:19,680 Speaker 1: Again, it's not necessary, but if you have the opportunity 148 00:08:19,880 --> 00:08:23,440 Speaker 1: to have multiple tools in your toolbox, then I say 149 00:08:23,640 --> 00:08:26,120 Speaker 1: go for it. For me, I'm a really big fan 150 00:08:26,240 --> 00:08:29,800 Speaker 1: right now of the Nike Pegasus Plus. That's my zippy, 151 00:08:30,000 --> 00:08:32,960 Speaker 1: speedy shoe, and then I've been doing a lot of 152 00:08:33,040 --> 00:08:36,400 Speaker 1: base mileage in the Brooks Ghost Max. Those are the 153 00:08:36,440 --> 00:08:40,360 Speaker 1: two that I'm regularly rotating between, and it feels really 154 00:08:40,400 --> 00:08:40,760 Speaker 1: good for me. 155 00:08:40,800 --> 00:08:42,440 Speaker 2: I feel really confident in both of them. 156 00:08:42,800 --> 00:08:46,160 Speaker 1: Now a third shoe, this is that area that you 157 00:08:46,280 --> 00:08:50,360 Speaker 1: touched on a meat and that is carbon plated shoes. 158 00:08:50,679 --> 00:08:52,960 Speaker 1: Carbon Plated shoes aren't shoes that you should be wearing 159 00:08:53,000 --> 00:08:55,160 Speaker 1: every day. If you have the means, they're a really 160 00:08:55,240 --> 00:08:58,640 Speaker 1: great option to lean into for racing because often they 161 00:08:58,640 --> 00:09:01,640 Speaker 1: provide a greater energy which because of that carbon plate, 162 00:09:01,920 --> 00:09:05,160 Speaker 1: which propel you forward and then as a result, might 163 00:09:05,240 --> 00:09:08,439 Speaker 1: make you move faster. For me, I'm a really big 164 00:09:08,480 --> 00:09:10,960 Speaker 1: fan of the Nike Alpha Fly three. It's what I 165 00:09:11,040 --> 00:09:14,840 Speaker 1: ran New York in. I've run marathons in the Vapor 166 00:09:14,880 --> 00:09:18,080 Speaker 1: Fly before, as well as the Salcony Andendorphin Elite, which 167 00:09:18,120 --> 00:09:22,080 Speaker 1: is what I ran Berlin in last year. So three 168 00:09:22,080 --> 00:09:25,280 Speaker 1: shoes a lightweight shoe that's really great for speedwork and 169 00:09:25,320 --> 00:09:28,400 Speaker 1: you feel comfortable in a base mileage workhorse, You're going 170 00:09:28,440 --> 00:09:30,600 Speaker 1: to be looking something here that might have a little 171 00:09:30,640 --> 00:09:34,240 Speaker 1: bit more cushion, something that again comfort is key, and 172 00:09:34,320 --> 00:09:37,559 Speaker 1: finally that carbon plated shoe. There are so many intricrac 173 00:09:37,559 --> 00:09:41,120 Speaker 1: season here and it's definitely not a one size fits 174 00:09:41,160 --> 00:09:43,640 Speaker 1: all solution. What feels good for me might not feel 175 00:09:43,640 --> 00:09:45,760 Speaker 1: good for you. I'm going to link a couple of 176 00:09:45,840 --> 00:09:48,600 Speaker 1: helpful articles in the show notes to help you learn 177 00:09:48,640 --> 00:09:51,920 Speaker 1: more about what sneakers could be in your rotation and 178 00:09:52,280 --> 00:09:55,800 Speaker 1: help you make some decisions. Make sure you're following along 179 00:09:55,840 --> 00:09:57,960 Speaker 1: with hurdle over on social It's at Hurdle Podcast, I 180 00:09:58,000 --> 00:10:01,680 Speaker 1: Am over at Emily a Body, Another hurdle conquered. 181 00:10:02,080 --> 00:10:03,120 Speaker 2: Catch you guys next time.