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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. One

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Speaker 1: of the common themes that has come up over and

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Speaker 1: over and over on the show is what is the

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Speaker 1: best quotes? What is the best kind of data work out?

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Speaker 1: What is the best protein? What is the best exercise

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Speaker 1: for my abs? What is the best form of cardio?

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Speaker 1: Makes for great articles bad science? And as I have said,

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Speaker 1: and we'll continue to say, the answer to that should

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Speaker 1: be first and foremost, it depends. And the experts I

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Speaker 1: bring on here always say it depends when faced with

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Speaker 1: a question like that, and people who really don't know

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Speaker 1: what they're talking about don't say it depends. They give

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Speaker 1: you an answer, a black and white answer that doesn't

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Speaker 1: apply to everybody in every situation, with every goal and

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Speaker 1: different characteristics. And that goes to today's show, the first

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Speaker 1: of many that I will do on running shoes the

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Speaker 1: best what's the best running? And I added in or

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Speaker 1: walking or workout shoe because the information I'm gonna give

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Speaker 1: you and the studies I'm going to read to you

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Speaker 1: and talk about four different studies applied to all three

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Speaker 1: of those running, walking, workout And this is a question

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Speaker 1: I get all the time, Tom, what's the best running shoe? Tom?

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Speaker 1: What shoe do you wear? And I've told the story

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Speaker 1: how when I first started running many many years ago,

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Speaker 1: I was running in New York City, was wearing a

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Speaker 1: certain type of shoe and I wanted a new pair.

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Speaker 1: I wanted to try something new. Went into a great

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Speaker 1: running store that was managed by and the employees, the

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Speaker 1: sales people were runners Kenyans, some of them real elite runners.

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Speaker 1: That's how they made money while, you know, working during

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Speaker 1: the day and running on the weekends. And they knew

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Speaker 1: what they were talking about. And when I said to

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Speaker 1: one of these very well educated and experienced sales people

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Speaker 1: persons that I wanted new shoes, they asked why and

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Speaker 1: I told them why, that I just wanted a new

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Speaker 1: pair and they said, are those working for you? And

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Speaker 1: I said yeah, And they said, then you're not getting

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Speaker 1: new ones and they wouldn't sell me something different. And

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Speaker 1: that's really rare, And that goes against kind of one

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Speaker 1: of the main themes of the show. Yes, it's about

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Speaker 1: money when it comes to sneakers and the marketing and

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Speaker 1: everything that goes with it. And as you will see,

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Speaker 1: it's not about the science. It's not about the science,

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Speaker 1: even though oftentimes you are told that is all right,

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Speaker 1: So what is the best running or walking or workout shoe.

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Speaker 1: When we come back from this break, I'm gonna get

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Speaker 1: right into it, be right back, and we are back.

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Speaker 1: Suffice it to say, yes, I have extensive experience personally

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Speaker 1: in running shoes. I've been doing it since I was

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Speaker 1: a kid, over seventy marathons, ultra marathons, almost thirty iron

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Speaker 1: Man's and hundreds and hundreds and hundreds of five K,

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Speaker 1: ten k a half marathons and more. And I was

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Speaker 1: the kid on the bench my entire childhood with shin

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Speaker 1: splints and many ankle issues, pureformist issues. And that will

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Speaker 1: go to another theme of today's show that so often

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Speaker 1: the issues attributed to the shoes are not or at

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Speaker 1: least we can't tell, but many of those so called

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Speaker 1: experts will tell you, Oh, absolutely, it's exactly why you

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Speaker 1: have the issue you have. I can say almost you

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Speaker 1: never know. But that wasn't My issue wasn't the shoes

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Speaker 1: I was wearing at the time. It was the fact

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Speaker 1: that I was getting run to death too much too soon,

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Speaker 1: along with weaknesses and all the other things I'll talk about.

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Speaker 1: So it wasn't the shoes and what I found out personally,

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Speaker 1: I can pretty much wear any shoes, and that shouldn't

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Speaker 1: be the case. I have a super long call it

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Speaker 1: monkey feet, my second to longer than my first. And

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Speaker 1: that should read two issues running related issues. Hasn't. And

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Speaker 1: I will give you one of my ideas theories why.

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Speaker 1: And they're all theories people, because as I will pull

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Speaker 1: together here, like so much in exercise and nutrition, running

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Speaker 1: shoes and causality really really hard to determine correlation or causality, right,

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Speaker 1: we're constantly trying to figure that out. Well, I would argue,

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Speaker 1: when it comes to running shoes, all of these experts,

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Speaker 1: the vast majority, are telling you, oh no, I exactly,

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Speaker 1: you should be barefoot, you should be running in you know, stability,

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Speaker 1: you should be running in pick your newest shoe, flavor

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Speaker 1: of the month, and they'll tell you that's the way,

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Speaker 1: that's the reason, that's the cause, that's what you should wear.

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Speaker 1: But what does science really say. I think this will

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Speaker 1: really surprise you. And yes, I can lump all three

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Speaker 1: in because this is a broad topic running, walking, or workout.

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Speaker 1: Now obviously there are differences, but I'm gonna give you

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Speaker 1: the basics that applied to all three. Let me start

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Speaker 1: with this, as I have alluded to already several times,

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Speaker 1: there are so many self proclaimed experts when it comes

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Speaker 1: to running shoes, and so few who have any idea

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Speaker 1: what they're talking about. So few. I've heard a couple

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Speaker 1: of lectures over the years. I met a couple of people,

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Speaker 1: a handful or I said that person knows what they're

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Speaker 1: talking about, and they not a one of them say

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Speaker 1: this is the one way. Oh it's all barefoot. Oh

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Speaker 1: this is exactly what you should do. No, it's going

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Speaker 1: to go to what I talked about when I talk

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Speaker 1: about individual differences and characteristics. But there's so many experts.

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Speaker 1: Let me give you an example of one. I've talked

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Speaker 1: about this before. Had the misfortune many years ago of

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Speaker 1: meeting a CEOs running guru, and the CEO said, you

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Speaker 1: have to meet this person. This person is going to

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Speaker 1: tell you their their magic. They will tell you exactly

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Speaker 1: what you need to know about your running in your

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Speaker 1: gate and what shoe is perfect for you. I don't

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Speaker 1: want to get too deep in this because I'm gonna

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Speaker 1: get angry, but met the person person said, walk ten

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Speaker 1: feet in that direction and walk ten feetback. And then

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Speaker 1: that person told me a laundry list of issues I had,

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Speaker 1: and then a specific shoe that I should wear as

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Speaker 1: a result. And when I told this person what shoe

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Speaker 1: I wore, they were adamant that that was the exact

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Speaker 1: opposite of what I should be wearing. This person asked me,

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Speaker 1: not one question questions that I will bring up in

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Speaker 1: a second. Not one. Let me get to these questions,

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Speaker 1: questions like what do you do? Do you run? Do

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Speaker 1: you compete? Do you work out? What's your distance? If

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Speaker 1: you do run? How many races have you done? Any marath? Nothing?

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Speaker 1: Not a one? And with a ten step test in

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Speaker 1: one direction, ten step walked back. Knew exactly that my

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Speaker 1: glutes weren't firing that Oh my gosh, I'm gonna get angry.

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Speaker 1: I'm not gonna go I'm not gonna go any deeper.

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Speaker 1: So that's one example. But I have witnessed that over

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Speaker 1: and over over the years, and like so much in

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Speaker 1: fitness and nutrition, this field of shoes is so open

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Speaker 1: to personal biases. Right oh, because that person is the

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Speaker 1: barefoot person, you should be too. And just like Matt

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Speaker 1: Fitzgerald said amazing. When I had him on to talk

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Speaker 1: about his book, Diet Cults. He had a line basically,

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Speaker 1: and I'm paraphrasing, that was the mere fact that there

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Speaker 1: are so many one ways to eat shows you that

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Speaker 1: there is no one way. That's the flaw. And the

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Speaker 1: same principle holds true with shoes. So just because it

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Speaker 1: works for one person doesn't mean it's gonna work for you.

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Speaker 1: In fact, that it couldn't be farther from the reason

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Speaker 1: why you should try something. Is just because it works

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Speaker 1: for one person. That's something, but it's there's so many

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Speaker 1: other questions that need to be asked. Okay, and number two,

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Speaker 1: as I said earlier, so many of the issues attributed

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Speaker 1: to the shoes themselves are questionable at best, but it's

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Speaker 1: a great way to sell you the shoe or the

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Speaker 1: run training program. Did a podcast not too long ago

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Speaker 1: about running form and things like that. Questionable, questionable when

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Speaker 1: it comes to the issue is attributed to But that's

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Speaker 1: a way to sell those shoes and that running program,

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Speaker 1: that style of running. Oh yeah, you got knee pain, Well,

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Speaker 1: it's absolutely because you're in that shoe and you need

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Speaker 1: to wear the shoe. I'm wearing or you need to

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Speaker 1: run the way I'm running, without looking at any of

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Speaker 1: your personal characteristics or what you're doing and what your

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Speaker 1: goals are. And number three is I said earlier, it's

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Speaker 1: about function, not fashion. So even though I wanted to

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Speaker 1: change my shoes because I wanted I wanted some different color,

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Speaker 1: something look different, No, I had what worked. And that

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Speaker 1: is one of the enormous takeaways, not only for shoes

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Speaker 1: but everything else in exercise and nutrition. When you find

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Speaker 1: something that works, you stick with it. Now you want

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Speaker 1: to add variation in and even when it comes to nutrition,

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Speaker 1: the more varied our diet the better. But when you

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Speaker 1: find something that works, you put that in a specific

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Speaker 1: column and you stay there. Okay, And number four the

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Speaker 1: it depends. It's incredible how many times how often that

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Speaker 1: comes up here on the show. But for a good

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Speaker 1: reason that Guru asked me not one of questions like

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Speaker 1: are you a walker? Are you a runner? Are you racing?

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Speaker 1: Are you running on trails? Are you running on treadmills?

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Speaker 1: How many miles a week do you run? If at all?

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Speaker 1: How frequently? Nothing? And those are all so important. And

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Speaker 1: when you go to a reputable shoe store, hard to find.

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Speaker 1: You're gonna be hard pressed to find what I had

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Speaker 1: in New York City access to a Kenyon eight, you know,

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Speaker 1: two hour and change marathon or I think two twenties.

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Speaker 1: This gentleman was back in the day. But it depends.

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Speaker 1: And one thing they can do too. By the way,

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Speaker 1: when you go into a store like at they will

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Speaker 1: look at your shoes. Why will they do that to

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Speaker 1: see the wear and tear, to see where is it

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Speaker 1: the inside or the outside or the where is the

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Speaker 1: wear pattern on your shoes? Because that tells you a

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Speaker 1: lot about what how your feet move, your individual biomechanics

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Speaker 1: and kinematics. You have different arch types. We all have

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Speaker 1: different arch types, high arch, low arch. You're a pronator,

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Speaker 1: a supernator, an overpronator. Again, those are things that can

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Speaker 1: be determined by things as simple as looking at your shoes.

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Speaker 1: And then there's something I've talked about this before, really

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Speaker 1: you talk about in the world of fitness technology that

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Speaker 1: I'll talk about shortly as well. Uh, the wet test.

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Speaker 1: You take a paper bag, you wet the bottom of

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Speaker 1: your foot, you step on that bag. The amount of

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Speaker 1: arch you see will tell you what type of art

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Speaker 1: you have and whether you're probably a pronator, supernator or overpronator,

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Speaker 1: and that's the way your foot rolls, okay, inside or outside,

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Speaker 1: pronate or supernate, and so all of these factors come

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Speaker 1: into play. So just because your friend has a pair

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Speaker 1: of shoes that works for them the same way, the

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Speaker 1: food or the type of workout that they enjoy might

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Speaker 1: not be what you enjoy or what what works for you.

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Speaker 1: Same thing with shoes. And let me say this has

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Speaker 1: not talked about enough. I am fortunate that I have

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Speaker 1: made my passion my vocation. I am in a studio,

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Speaker 1: you know my studio. I am standing. I can control

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Speaker 1: so much, and that was my goal for years. So

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Speaker 1: in other words, I wore a business suit and business

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Speaker 1: shoes for a very short amount of time, just long

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Speaker 1: enough to confirm to myself that this was not what

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Speaker 1: I wanted to do for a living. Why do I

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Speaker 1: say that, because business shoes are horrible and in with

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Speaker 1: high heeled shoes. So my point is that what we

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Speaker 1: wear all day long might be really important too. It's

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Speaker 1: just like you can go to the gym three, four

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Speaker 1: or five times a week for an hour, but you

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Speaker 1: can totally undo that with what you do the rest

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Speaker 1: of the day. So you can go for runs in

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Speaker 1: great shoes, you can work out, go for walks in

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Speaker 1: shoes that work for you, and then you're in six

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Speaker 1: and shields or really uncomfortable business shoes all day. What

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Speaker 1: are you think is gonna make a bigger difference? So

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Speaker 1: that goes to causality again, maybe you're blaming your workout shoes,

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Speaker 1: you're running shoes, you're walking shoes, when it's what you're

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Speaker 1: wearing the other twenty three and a half hours of

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Speaker 1: the day or whatever, the waking hours are all important.

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Speaker 1: So back to individual characteristics, something that whoever is helping you,

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Speaker 1: your shoes, look at your uh kinematics, you're you're the

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Speaker 1: way you run, the way you walk, what you're gonna

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Speaker 1: use for what you're gonna do. Yeah, you can just

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Speaker 1: start by watching. That's one way not to be all

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Speaker 1: end all observation. Put me on a treadmill walk, Show

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Speaker 1: me how you know valgus versus various knees. Are they

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Speaker 1: in or are they out? You know, different observational points

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Speaker 1: that we can see. That's where you start. And then

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Speaker 1: again the shoes. We're gonna look at shoes, and then

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Speaker 1: you can do the wet foot. But I know many

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Speaker 1: of you who are into the fitness tech, this is

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Speaker 1: so old school, because now the fitness technology is amazing.

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Speaker 1: I went into a major shoe retailer in Boston and

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Speaker 1: they had the three D scanner for your foot. You

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Speaker 1: stepped into basically an open box and it in seconds

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Speaker 1: and I think it was hundreds of data points on

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Speaker 1: my you know, three D scan ending of my foot,

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Speaker 1: how big it is, how wide it is, absolute with

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Speaker 1: absolute certainty, and then it's you know, spit out all

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Speaker 1: of these amazing characteristics individual to me for my feet.

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Speaker 1: So it wasn't guessing, and it wasn't just measuring the

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Speaker 1: old school way of putting your foot in that measurement

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Speaker 1: you know tool that we've used for decades upon decades,

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Speaker 1: and now you can even use your phone. Nike has

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Speaker 1: a new augmented reality tool which measures your feet same

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Speaker 1: type of accuracy as that three D scanner uses your

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Speaker 1: smartphone scans your foot, and I think the one I'm

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Speaker 1: thinking of, how about thirteen data points. But it's mapping

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Speaker 1: your foot within seconds, your foot morphology as they call it.

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Speaker 1: So where am I getting to? What am I? What

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Speaker 1: am I saying here again? You have to ask yourself

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Speaker 1: all these questions. I'm gonna give you the takeaway, the

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Speaker 1: best shoe for you. But it's similar to sports nutrition,

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Speaker 1: it's similar to finding the exercise you like. It's about

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Speaker 1: trial and error, people, And I'm sorry that even if

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Speaker 1: you can do the three D scanner, you can do

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Speaker 1: all of those different things. But as I will illustrate

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Speaker 1: to you through the through the studies, rather that I'm

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Speaker 1: gonna highlight, it's not to be all end all. There

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Speaker 1: is no one way. There is no best shoe, and

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Speaker 1: if any expert tells you there is run the other

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Speaker 1: way barefoot, quick break, final break. When we come back

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Speaker 1: and get into just four studies, so interesting, what's the

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Speaker 1: basic science? Is the first study going to read you?

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Speaker 1: You know the basics, break it down really quickly. Current methodology?

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Speaker 1: Is that working when we're checking even when we figure

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Speaker 1: out if you're a pronator, supernator overpronator and give you

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Speaker 1: a shoe, Is that is that right? Is there science

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Speaker 1: behind that? And then really interesting study and many of

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Speaker 1: you who are into running will have heard of it

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Speaker 1: or the results of it. Can the shoe help performance?

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Speaker 1: Are there actually shoes that can really help you go faster.

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Speaker 1: And finally I'm gonna finish up with is the more

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Speaker 1: expensive shoe the better? One is that the way to

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Speaker 1: go does cost make a difference? All right? For really

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Speaker 1: interesting studies that apply to walking, running, working out. And

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Speaker 1: the fourth one about is more expensive better that's specifically

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Speaker 1: looked at over three hundred thousand people who worked out.

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Speaker 1: That's a good sample size. Alright, final break, We'll be

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Speaker 1: right back talking about what is the best running or

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Speaker 1: walking or workout shoe for you? It depends, And I

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Speaker 1: feel bad. I do. I feel frustrated for you because

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Speaker 1: there are so few running stores and people who know

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Speaker 1: what they're talking about. And I can't help you anymore

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Speaker 1: than give you this information as as a starting point

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Speaker 1: so that you at least won't be swayed by those

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Speaker 1: self proclaimed experts and the people who are just trying

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Speaker 1: to sell stuff, the companies who are just trying to

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Speaker 1: sell stuff. And that's that fourth study about the expense

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Speaker 1: doesn't matter. But all I can do is give you

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Speaker 1: as much information so that you can make the most

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Speaker 1: educated decision for you. So what you're gonna do matters,

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Speaker 1: how often you're gonna do matters, Do it matters, And

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Speaker 1: your specific biomechanics, kinematics, the way your body moves and works,

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Speaker 1: and is your characteristics that all you have to take

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Speaker 1: all of this into account and then finally what you

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Speaker 1: like and let but listen. Even though it's function not fashion,

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Speaker 1: I also want to find the one that looks the best,

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Speaker 1: that functions the best. Let's be honest. I mean, yes

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Speaker 1: I have I'm not someone who goes out and like

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Speaker 1: the bright orange shoes. I have a friend who loves those,

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Speaker 1: and many of my friends do. And if those are

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Speaker 1: the right ones for you, sorry, those are the ones

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Speaker 1: that you have to use, whether you like them or not,

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Speaker 1: because we don't even get hurt. We want to enjoy it.

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Speaker 1: So it is function over fashion. But try to find

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Speaker 1: the function functioning ones that you like the best as well.

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Speaker 1: There's there's options, it's my point, all right. Four studies

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Speaker 1: real quick? What is the basic science? Journal of Sports

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Speaker 1: Medicine two thousand nine title is is your prescription of

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Speaker 1: distance running shoes evidence based? All? Right? There? Like, is

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Speaker 1: there science behind all of this prescription? What we're told

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Speaker 1: we need to use when we run a long distances?

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Speaker 1: And again these are the extremes. So you walkers and

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Speaker 1: work out people still applies to you. The objective of

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Speaker 1: this study was to basically look at the research to

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Speaker 1: determine whether the current practice of prescribing distance running shoes

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Speaker 1: featuring elevated, cushioned heels and pronation control systems tailored to

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Speaker 1: the individual's foot type is evidence based. So this is

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Speaker 1: where it gets confusing. Are we supposed to wear certain

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Speaker 1: shoes based on our feet? Maybe? Maybe not. The results no,

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Speaker 1: no original researchs two thousand nine. So there's more since then,

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Speaker 1: But listen, there's not a lot. I can tell you

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Speaker 1: that right now. No original research met the study criteria

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Speaker 1: was identified, either directly or via the findings of the

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Speaker 1: six systematic reviews identified. Okay, they paired it down to six.

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Speaker 1: Bottom line is there's not a huge wealth of information

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Speaker 1: out there as much as you would think. It's more

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Speaker 1: about sell any shoes and listen people, if this work

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Speaker 1: the way it's supposed to, just like the way weight

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Speaker 1: loss and gyms are not really working, Like we're getting heavier,

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Speaker 1: we're getting less healthy, and fewer people can run right

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Speaker 1: my knees her I can't do it because in my

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Speaker 1: back that's why I talk about how I so strongly

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Speaker 1: believe that everyone should try to be able to run

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Speaker 1: because that forces everyone to fix their weak links. Doesn't

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Speaker 1: mean you have to run, but why can't you? As

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Speaker 1: my point, what's the issue keeping you from running? You

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Speaker 1: should fix that and doctors shouldn't say where you shouldn't

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Speaker 1: just shouldn't run. Okay, But my point is they're often

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Speaker 1: just selling your stuff. To sell your stuff, it's not

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Speaker 1: based on the science. All right. Study number two, what's

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Speaker 1: the current methodology? This ties into study number one. This

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Speaker 1: was British Journal of Sports Medicine as well, same researchers

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Speaker 1: I believe two thousand eleven. They looked at the title

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Speaker 1: is the effect of three different levels of footwear stability

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Speaker 1: on pain outcomes in women runners A randomized control trial.

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Speaker 1: Really interesting? Okay, what did they do? This study examined

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Speaker 1: the injury status in women runners who are randomized to

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Speaker 1: receive a neutral stability or motion control running shoe. They

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Speaker 1: had eighty one female runners who are categorized into three

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Speaker 1: different foot posture types thirty nine neutral, thirty pronated, twelve

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Speaker 1: highly pronated, and then they were randomly assigned a shoe,

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Speaker 1: a neutral stability or motion control running shoe. They underwent

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Speaker 1: baseline testing to record training history as well as leg

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Speaker 1: alignment before commencing a thirteen week half marathon training program.

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Speaker 1: Outcome measures included a number of miss training days due

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Speaker 1: to pain and three visual analog scale items for pain

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Speaker 1: during rest, activities of daily living and with running. That's

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Speaker 1: what they find d and nine four miss training days

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Speaker 1: were reported by of the running population, with a stability

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Speaker 1: shoe reporting the fewest miss days and the motion control

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Speaker 1: shoe the most. Okay, I'm gonna read this to you.

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Speaker 1: It's gonna be confusing, and then I will summarize it.

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Speaker 1: Though there was a significant main effect for footwear condition

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Speaker 1: in both the neutral and pronated foot types, the motion

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Speaker 1: control shoe reported greater levels of pain in all three

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Speaker 1: v AS items. In neutral feet, the neutral shoe reported

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Speaker 1: greater values of pain while running than the stability shoe,

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Speaker 1: and pronated feet, the stability shoe reported greater values of

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Speaker 1: pain while running than the neutral shoe. No significant effects

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Speaker 1: were reported for the highly pronated foot, although this was

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Speaker 1: limited by an inadequate sample size. Not a perfect study,

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Speaker 1: None of them are, and what was the findings. The

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Speaker 1: findings of this study suggest that our current approach of

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Speaker 1: prescribing inshoe pronation control systems on the basis of foot

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Speaker 1: type is overly simplistic and potentially injurious to you. Go, well,

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Speaker 1: that doesn't help Tom. So you're saying, even if we

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Speaker 1: figure out what foot type we are, then maybe that

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Speaker 1: shoe isn't right. Well maybe maybe it's that you have

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Speaker 1: to start there. You have to start with all those things.

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Speaker 1: You know what you're doing, how often you're doing it,

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Speaker 1: what your foot type is, and then you have to

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Speaker 1: have trial and error. Okay, because randomly assigned and the

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Speaker 1: new shoe didn't work for the neutral people. So it's

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Speaker 1: more complicated. It's not just as simple as picking the

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Speaker 1: right shoe based on certain criteria. But you have to

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Speaker 1: start there. You have to start there. But then we

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Speaker 1: can get into don't have to right here now. But

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Speaker 1: so many other factors, one of the most important being

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Speaker 1: too much, too soon, too much too soon, running, walking,

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Speaker 1: working out. It is much less common that people get

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Speaker 1: injured when they start slowly when you employ excessive moderation.

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Speaker 1: All right, can the shoe help performance? This is awesome? Uh,

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Speaker 1: this is UH. Sports Medicine November seventeen. A comparison of

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Speaker 1: the energetic cost of running in marathon racing shoes. All right,

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Speaker 1: The aim of this study was to determine if and

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Speaker 1: to what extent these newly developed running shoes reduce the

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Speaker 1: energetic cost of running compared with established marathon racing shoes.

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Speaker 1: Can you buy shoes that help your performance? So before

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Speaker 1: we're just like, can I just buy shoes that don't

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Speaker 1: get getting me hurt? To keep me from getting injured?

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Speaker 1: That's super important. That's the most important thing first, right,

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Speaker 1: because I don't care if it improves your performance of

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Speaker 1: it gets your hurt, then who cares? Right? So not

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Speaker 1: huge study, but eighteen high caliber athletes ran six five

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Speaker 1: minute trials in prototype shoes and two established marathon shoes

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Speaker 1: during three separate sessions fourteen, sixteen and eighteen kilometers per hour.

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Speaker 1: They measured sub maximum oxygen uptake, carbon dioxide production blah

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Speaker 1: blah blah. Okay, compared with the established racing shoes, the

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Speaker 1: new shoes reduced the energetic cost of running in all

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Speaker 1: eighteen subjects tested. It worked. It made a difference less energy,

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Speaker 1: You're going to run faster, longer, and the difference four

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Speaker 1: point one, six and four point one percent lower than

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Speaker 1: in the NS and a B shoes. When the shoe

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Speaker 1: mass was matched, the observed percent changes were independent of

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Speaker 1: running velocity. So what's the conclusion it worked. The prototype

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Speaker 1: shoes lowered the energetic cost of running by four percent

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Speaker 1: on average. You may say that's not a big difference. Well,

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Speaker 1: for many people it's not. But if you're competitive, if

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Speaker 1: you're running along distance, if you want a little advantage

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Speaker 1: or some advantage, and it all adds up, it matters.

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Speaker 1: And they say, we predict that with these shoes, top

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Speaker 1: athletes could run substantially faster and achieve the first sub

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Speaker 1: two hour marathon. That's where some of you, I'm not

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Speaker 1: giving brands for a reason, may know which shoe that is. Finally,

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Speaker 1: I love this one. This is the most important. I

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Speaker 1: was just gonna I was gonna do a whole show

429
00:27:36,400 --> 00:27:37,440
Speaker 1: on this, but I was like, you know, I want

430
00:27:37,440 --> 00:27:39,879
Speaker 1: to give you, I need to give you more information

431
00:27:39,920 --> 00:27:44,280
Speaker 1: to kind of flesh this all out. But is cost

432
00:27:44,520 --> 00:27:48,080
Speaker 1: a factor? Is the more you spend better? Do you

433
00:27:48,080 --> 00:27:50,280
Speaker 1: get a better shoe if you spend more money? And

434
00:27:50,359 --> 00:27:55,959
Speaker 1: that was the analysis of this market research study back

435
00:27:56,000 --> 00:28:00,480
Speaker 1: in two that was the focus is more expensive better

436
00:28:00,600 --> 00:28:04,560
Speaker 1: analysis of workout shoes? Okay, study analyzed three hundred and

437
00:28:04,640 --> 00:28:09,159
Speaker 1: twenty three thousand, seven hundred and seventy six reviews of

438
00:28:09,280 --> 00:28:12,719
Speaker 1: three hundred and thirty six workout shoes from twenty different brands.

439
00:28:13,320 --> 00:28:18,600
Speaker 1: Wholly huge study information data, lots of data. The analysis

440
00:28:18,600 --> 00:28:22,040
Speaker 1: found what they focused on the pricing, rating, and savings

441
00:28:22,040 --> 00:28:27,800
Speaker 1: for shoes across the entire category and individual brands. And

442
00:28:27,840 --> 00:28:30,119
Speaker 1: they found that the data makes it clear that what

443
00:28:30,680 --> 00:28:32,879
Speaker 1: expensive workout shooes we're talking to work out now, by

444
00:28:32,880 --> 00:28:37,440
Speaker 1: the way, not running specifically working out so broad, are

445
00:28:37,560 --> 00:28:40,880
Speaker 1: not better than more affordable ones and are not needed

446
00:28:40,880 --> 00:28:43,400
Speaker 1: to enjoy the benefits of working out. In fact, the

447
00:28:43,440 --> 00:28:48,280
Speaker 1: inexpensive workout shoes are overall rated better than the more

448
00:28:48,280 --> 00:28:52,240
Speaker 1: expensive workout shoe options. So they took those three thirty

449
00:28:52,280 --> 00:28:55,800
Speaker 1: six workout shoes and they took them from the database

450
00:28:55,840 --> 00:28:58,360
Speaker 1: and had the prices and ratings plotted against each other.

451
00:28:59,240 --> 00:29:00,880
Speaker 1: And when you look that that data, there was a

452
00:29:00,920 --> 00:29:05,160
Speaker 1: trend line that clearly indicated a steady decrease in user

453
00:29:05,240 --> 00:29:09,080
Speaker 1: satisfaction as the price increases. So an interesting study market research,

454
00:29:09,640 --> 00:29:13,160
Speaker 1: not a controlled you know, double blind all that kind

455
00:29:13,160 --> 00:29:16,440
Speaker 1: of stuff. Most of you, I, I don't know what

456
00:29:16,480 --> 00:29:22,960
Speaker 1: you're talking about it. It's different, but it's meaningful. The

457
00:29:23,040 --> 00:29:26,520
Speaker 1: ten most expensive running shoes surveyed, which ranged in price

458
00:29:26,600 --> 00:29:29,959
Speaker 1: from a hundred and fifty to three hundred dollars, average

459
00:29:30,000 --> 00:29:32,240
Speaker 1: to star rating of eighty two point seven. By contrast,

460
00:29:32,280 --> 00:29:36,280
Speaker 1: the ten cheapest shoes, price from thirty to fifty five dollars,

461
00:29:36,640 --> 00:29:40,320
Speaker 1: scored two point three percentage points higher at an average

462
00:29:40,320 --> 00:29:46,440
Speaker 1: of eighty four point six thirty to fifty. Now, I'm

463
00:29:46,440 --> 00:29:50,320
Speaker 1: always honest. My running shoes have never been that inexpensive.

464
00:29:50,400 --> 00:29:54,200
Speaker 1: I wish they were. It's in between. I don't spend three,

465
00:29:54,640 --> 00:29:57,560
Speaker 1: don't spend two hundred, right around a hundred bucks, and

466
00:29:57,600 --> 00:29:59,880
Speaker 1: I try to get him on sale, but that's me

467
00:30:00,120 --> 00:30:02,240
Speaker 1: and I run a lot of miles now, on and

468
00:30:02,320 --> 00:30:09,800
Speaker 1: off takeaway. We're done here. It's a tough topic. There

469
00:30:10,000 --> 00:30:16,000
Speaker 1: is no simple answer, and there almost never is. So

470
00:30:16,640 --> 00:30:21,560
Speaker 1: what do we know? We just know one way. I

471
00:30:21,640 --> 00:30:23,680
Speaker 1: have so many different I have four basic pairs that

472
00:30:23,680 --> 00:30:27,479
Speaker 1: I've talked about categories. I have total minimal issues like

473
00:30:27,560 --> 00:30:30,640
Speaker 1: our barefoot shoes that I use on the beach, that

474
00:30:30,720 --> 00:30:34,720
Speaker 1: I use sometimes on grass, but usually the beach, usually

475
00:30:34,760 --> 00:30:38,000
Speaker 1: during my Nantucket camp, and they're they're the vibrums. I'll

476
00:30:38,000 --> 00:30:40,520
Speaker 1: give the brand name there because that clarifies. Then I

477
00:30:40,560 --> 00:30:43,440
Speaker 1: have my minimalists running shoes for three miles or less.

478
00:30:43,560 --> 00:30:45,960
Speaker 1: That's where I'm going to strengthen my feet. I'll talk

479
00:30:45,960 --> 00:30:47,920
Speaker 1: about that in another podcast. We want our muscles of

480
00:30:47,920 --> 00:30:50,680
Speaker 1: our feet to get strong. One of the major issues

481
00:30:50,760 --> 00:30:53,080
Speaker 1: we have is that we have been wearing shoes that

482
00:30:53,120 --> 00:30:55,960
Speaker 1: are too supportive. This is the next podcast, this is

483
00:30:56,000 --> 00:30:58,920
Speaker 1: the first one. We're not getting the feedback we need to.

484
00:30:59,240 --> 00:31:01,440
Speaker 1: We're not strength in our feet the way we need to.

485
00:31:02,000 --> 00:31:05,480
Speaker 1: We're not getting that feedback that is super important when

486
00:31:05,480 --> 00:31:08,520
Speaker 1: to maybe slow down and stop and change the way

487
00:31:08,560 --> 00:31:10,680
Speaker 1: we run. We shouldn't be changing the way we run,

488
00:31:10,720 --> 00:31:14,360
Speaker 1: but we've been wearing business shoes and maybe overly supportive

489
00:31:14,360 --> 00:31:18,920
Speaker 1: shoes for decades, and that's a problem. Okay, So you've

490
00:31:18,920 --> 00:31:21,719
Speaker 1: got to figure out your specifics. Know as much as

491
00:31:21,760 --> 00:31:23,520
Speaker 1: you can about your body as possible. What kind of

492
00:31:23,600 --> 00:31:25,880
Speaker 1: arches do you have? Are you a supernator or a pronator?

493
00:31:26,080 --> 00:31:29,800
Speaker 1: Then start to experiment with different shoes. Try to find

494
00:31:29,880 --> 00:31:33,640
Speaker 1: a reputable store in your area or online whatever. You

495
00:31:33,680 --> 00:31:36,520
Speaker 1: can so many different ways to access different things. Now

496
00:31:37,720 --> 00:31:40,840
Speaker 1: and then trial and error but that's the hardest party.

497
00:31:40,840 --> 00:31:44,080
Speaker 1: You've gotta give it time. And if you do too

498
00:31:44,200 --> 00:31:46,400
Speaker 1: much too soon, if you don't do your strength training,

499
00:31:46,720 --> 00:31:49,840
Speaker 1: if you have the weak muscles, or the imbalances or

500
00:31:49,880 --> 00:31:54,200
Speaker 1: the flexibility issues, how can you blame the shoes. So

501
00:31:54,280 --> 00:31:56,680
Speaker 1: you need to work on all those things. And that's

502
00:31:56,680 --> 00:31:59,400
Speaker 1: what I love about this show, and that's why I

503
00:31:59,440 --> 00:32:02,800
Speaker 1: know you know this is not a clickbait show. This

504
00:32:02,880 --> 00:32:06,720
Speaker 1: is science, and this is going to help you live

505
00:32:06,760 --> 00:32:09,840
Speaker 1: your best life because that's the goal. Give you all

506
00:32:09,880 --> 00:32:14,000
Speaker 1: the information so you can start to say, Okay, I

507
00:32:14,040 --> 00:32:16,760
Speaker 1: know my friend, where's that shoe? But you know they

508
00:32:16,800 --> 00:32:18,960
Speaker 1: don't do what I do, or their body is different

509
00:32:19,000 --> 00:32:22,760
Speaker 1: in this way, their goals are different. Then you try

510
00:32:22,760 --> 00:32:24,760
Speaker 1: is shoe and you go, Okay, that feels good. But

511
00:32:25,160 --> 00:32:28,520
Speaker 1: you know, trial and error, try a bunch of different things,

512
00:32:29,680 --> 00:32:33,160
Speaker 1: and then when you find something that works for you,

513
00:32:33,160 --> 00:32:38,920
Speaker 1: you stick with it. And that's the answer. Here is

514
00:32:38,920 --> 00:32:44,560
Speaker 1: no best I I I wish I could give you

515
00:32:44,600 --> 00:32:48,240
Speaker 1: something worth specific, but I will give you one final time.

516
00:32:48,920 --> 00:32:52,880
Speaker 1: My example, if I have a couple for different categories

517
00:32:52,880 --> 00:32:55,920
Speaker 1: that I will rotate depending on what I'm doing, does

518
00:32:55,960 --> 00:32:58,800
Speaker 1: I give all four anything I'll give you. I have

519
00:32:58,920 --> 00:33:02,960
Speaker 1: the minimalist. I have the vibrum's first first, like the

520
00:33:03,000 --> 00:33:06,560
Speaker 1: least amount of support, then the minimalist, then the trainer

521
00:33:06,640 --> 00:33:09,800
Speaker 1: shoes when I go longer distances, and then I have

522
00:33:09,840 --> 00:33:14,000
Speaker 1: trail shoes, and truthfully, the trail shoes I wear mostly

523
00:33:14,000 --> 00:33:16,080
Speaker 1: when I walked the dog on trails because a lot

524
00:33:16,120 --> 00:33:18,920
Speaker 1: of times I'm just wearing the trainer shoes on the

525
00:33:18,960 --> 00:33:21,959
Speaker 1: trails unless they're super super technical. But I'm not a

526
00:33:22,040 --> 00:33:25,400
Speaker 1: huge trail runner. But my point is I have options.

527
00:33:26,520 --> 00:33:31,320
Speaker 1: And final final thought, you know, I've seen people wearing

528
00:33:31,320 --> 00:33:35,440
Speaker 1: the vibrums and iron Man races and different places where

529
00:33:35,440 --> 00:33:38,040
Speaker 1: I would argue it's not gonna work for the vast

530
00:33:38,040 --> 00:33:41,440
Speaker 1: majority of people, and oftentimes not that person either, And

531
00:33:41,520 --> 00:33:44,640
Speaker 1: that's the takeaway. There's no one way. Have a couple

532
00:33:44,680 --> 00:33:47,120
Speaker 1: of different options, Try a bunch of different things. You

533
00:33:47,120 --> 00:33:50,239
Speaker 1: don't have to spend a crazy amount of money. And

534
00:33:50,280 --> 00:33:52,440
Speaker 1: don't listen to these experts who tell you their way

535
00:33:52,560 --> 00:33:56,920
Speaker 1: is the only way. Not true. All right, something just

536
00:33:56,960 --> 00:34:01,800
Speaker 1: happened to mine. Well, good h thank you for listening.

537
00:34:02,240 --> 00:34:05,760
Speaker 1: I hope you aren't more confused. It's just more information.

538
00:34:06,400 --> 00:34:09,160
Speaker 1: Show is all about giving you so much information to

539
00:34:09,880 --> 00:34:12,240
Speaker 1: help you live your best life. That is the goal.

540
00:34:12,680 --> 00:34:16,080
Speaker 1: All right, questions reach out Tom h Fit is Instagram

541
00:34:16,120 --> 00:34:19,680
Speaker 1: and Twitter Tom h Fit Questions comments. Please rate the show,

542
00:34:20,640 --> 00:34:25,000
Speaker 1: follow the show if you have not already. All right, anyway,

543
00:34:25,000 --> 00:34:27,680
Speaker 1: you can different ways to listen and hear this show.

544
00:34:27,800 --> 00:34:30,399
Speaker 1: Tell your friends and if you want to reach out

545
00:34:30,400 --> 00:34:34,120
Speaker 1: by email, go to Fitness disrupted dot com. And my

546
00:34:34,200 --> 00:34:37,319
Speaker 1: most recent book is The Micro Workout Plan. And I

547
00:34:37,360 --> 00:34:39,080
Speaker 1: want you to challenge yourself. I have a bunch of

548
00:34:39,080 --> 00:34:41,399
Speaker 1: big events coming up for me at fifty two. Time

549
00:34:41,480 --> 00:34:44,600
Speaker 1: to really start pushing myself again. I'm walking the walk

550
00:34:44,719 --> 00:34:46,680
Speaker 1: right there with you, all right, So no that I'm

551
00:34:46,680 --> 00:34:48,760
Speaker 1: not only giving you the information, but I am applying

552
00:34:48,760 --> 00:34:52,560
Speaker 1: it all of it myself as well. Thank you for listening.

553
00:34:52,719 --> 00:34:56,480
Speaker 1: And remember there are three things we all control, how

554
00:34:56,560 --> 00:34:58,920
Speaker 1: much we move, what we put into our mouths, and

555
00:34:58,960 --> 00:35:03,680
Speaker 1: our attitudes. And that is awesome. I'm Tom Holland this

556
00:35:03,840 --> 00:35:11,040
Speaker 1: is Fitness Disrupted. Believe in your son. Fitness Disrupted is

557
00:35:11,080 --> 00:35:14,359
Speaker 1: a production of I Heart Radio. For more podcasts from

558
00:35:14,360 --> 00:35:18,120
Speaker 1: my Heart Radio, visit the I Heart Radio app, Apple Podcasts,

559
00:35:18,280 --> 00:35:20,520
Speaker 1: or wherever you listen to your favorite shows,