#216 The Science of Running Nutrition: What You Didn't Know About Sweat and Performance

Your favorite game show is back! Matt and David play Buy or Sell with a number of end-of-year topics. They talk about the hot new trend of trainers skyrocketing pass 40mm, discuss whether stability shoes are better now than they’ve ever been before, and question if the Vaporfly is no longer the king of the marathon. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 25% on your first order with code DOCTORSOFRUNNING! Get your DOR Merch: https://doctors-of-running.myspreadshop.com/ Chapters 0:00 - Intro 3:30 - Signature daily trainers over 40mm stack 7:02 - Nike is no longer the leader of super racing shoes 12:04 - Apparel brands making shoes is a good thing 15:50 - Stability shoes are better now than they have ever benn 23:24 - There are still many voids in the running market to be filled 28:34 - It's harder now than ever to select a shoe for a new runner 41:28 - Crossover/athleisure running shoes 51:54 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

On this very special episode, we're joined by some of our friends at Saucony, Brooks, and Puma to get a sneak peak at what's coming for them in 2025. We get to hear about the Saucony Endorphin Speed 5 & Elite 2, the Brooks Hyperion Elite 5 & Glycerin 22, the Puma FAST-RB & Deviate Nitro Elite Trail, and many more exciting updates! Tune in and get hyped for the latest and greatest shoes coming in the next year. It's been a long time coming but our official Doctors of Running merch store has finally arrived! You can now get your official Doctors of Running shirt, DOR Podcast hoodie, and for a limited time only the Matt-approved "Got Heel Bevel?" tee! We are so thrilled for your support whether you are new or longtime readers, followers of the channel. We wouldn't be here without you! Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 2:37 - Saucony 33:22 - Brooks 55:37 - Puma 1:24:00 - Outro --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

On this episode, Matt is joined by two special guests from Brooks, Jennifer Sumner and Evan Day, biomechanists and researchers on the Brooks' Run Research Team. They give a behind-the-scenes look at how Brooks develops shoes not only for the elites, but for the every day, average runner. They discuss how biomechanics differ and what that means for designing and choosing shoes. They explain the differences between "stability" and "support" and look down the road at what's next for real-world runner testing. Chapters 0:00 - Intro 3:59 - How Brooks develops footwear for the everyday runner 9:35 - Brooks's data on racing shoes for the average runner 14:32 - How biomechanics informs shoe development for the recreational runner 18:54 - Building for the elite athlete 25:19 - How the idea of the habitual motion path has evolved 39:16 - How could we rethink categorizing shoes for new runners? 49:37 - Support vs. stability 53:56 - Brooks's real world runner testing 1:03:54 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

We talk a lot about how to find the right shoe for you, not a mythical "best" shoe. On this episode, Matt interviews Nathan and David on how they go about picking their shoe through a normal training week. They discuss upper fit and comfort, midsole composition & geometry, plates, and more. We hope this gives you a framework to find the best tools for your training! Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 25% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 3:45 - How Nathan picks his shoes 5:50 - How David picks his shoes 8:51 - New runner experiences in new age shoes 15:36 - How we asses upper fit 32:50 - How we pick the types of midsoles we like the most 48:30 - If your perfect shoe was a pizza, how would you make it? 58:43 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

We love a mailbag episode, where we get to answer your questions! Matt & Andrea take on a bevvy of listener quandaries. Tune in for discussions about stable marathon racing shoes, the link between heel drop in shoes and shin splints, wide toebox shoes, and much more. We want to hear from you! DM us on Instagram or email us at [email protected]. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 25% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 2:37 - Recommendations for stable marathon shoes 8:38 - Do some shoe brands lend themselves to certain foot pathologies? 16:00 - Could higher drop shoes effect shin pain? 25:08 - Help for pubic stress fracture 34:52 - Wide-toebox shoe recommendations 38:56 - Does using less-maximal shoes improve foot strength? 43:40 - Recommendations for stable-yet-fun shoes 50:00 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

On this episode, Andrea is joined by a very special guest: Dr. Allen Lim, founder of Skratch Labs. Allen gives us a breakdown on everything nutrition and hydration for endurance athletes. How should you fuel before/during the run? How do you measure and apply your sweat rate to how you hydrate? What role does protein play in recovery? And much more! While working as a sport scientist and coach for a professional cycling team, Dr. Allen Lim started making his own training food and sports drinks from scratch for the cyclists because too many of the pre-packaged sports bars and drinks that were marketed or given to them were laden with artificial ingredients and literally making them sick to their stomach. Eventually, he started making a “secret drink mix” in his kitchen using a recipe with less sugar, more sodium, and no artificial sweeteners, flavors, or colors, with a simple and clean taste created by using real fruit. Soon, word of the "Secret Drink Mix" was spreading fast and it was clear that the demand for our all natural drink mixes extended far beyond cyclists or endurance athletes. To meet the growing demand, Allen put together a team of close friends and they decided to let the secret out by opening a little company in Boulder, Colorado called Skratch Labs. Head over to ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠'s website and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 5:05 - How Skratch's products have developed over time 13:48 - Would it be better for some to not eat if they're limited on time before their run? 17:26 - How to measure and apply your sweat rate to your nutrition 26:04 - What is glycogen? 31:22 - Why is protein important for endurance athletes? 36:50 - What happens physiologically when you "bonk"? 40:42 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

This episode is about all things ASICS! ASICS has come out with steady stream of stellar updates this year with the Metaspeed Paris series, Superblast 2, Novablast 4, and many more. Matt & David break down the ASICS lineup to help you choose your next ASICS daily trainer, performance trainer, and racing shoe. We want to hear from you! What's been your favorite ASICS shoe of 2024? Leave a comment on Spotify or email us at [email protected]. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 1:22 - Daily trainers: Cumulus 26, Nimbus 26, and Glideride Max 11:29 - Stability: GT 2000-13, Kayano 31 18:33 - Performance Trainers: Noosa Tri & Magicspeed 4 26:00 - Racers: Metaspeed Edge & Sky Paris 33:08 - Blast shoes: Novablast 4 and Superblast 2 41:58 - How would you change the ASICS lineup? 48:47 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

Max-stack shoes are everywhere and from every brand these days. And even what "maximal" means has changed with the standard midsole thickness creeping closer and closer to 40mm. Nathan and Matt take a look at what "maximal" means now, how our physiology and mechanics change using these shoes, how they effect injury risks, and how much caution runners (especially new ones) should exercise with them. Nathan also gives us his Wisconsin-honed cold weather clothing tips for staying warm as the temps start to drop. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 4:05 - Nathan's specific winter weather clothing recommendations 17:35 - Tips for avoiding dangerous levels of cold 21:21 - Winter stroller running tips 23:51 - Redefining "maximalist" shoes 28:02 - The science of physiological changes in maximal shoes 35:50 - How do maximal shoes impact our injury rates and types? 40:32 - Should running newcomers excersize caution when using maximal shoes? 46:03 - What role do minimalist shoes play? 55:11 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

Time for another mailbag show where we answer your questions about shoe, pathologies, racing, and beyond. Nathan, David, and Matt get together to field questions on shoe geometries, shoes for flat feet, shoes for Haglund's deformity, uphill racing, and much more. Want to have your question answered on our next mailbag? DM us on Instagram or email us at [email protected]! Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 2:38 - Why might someone be sensitive to shoe flexibility? 12:44 - Foot pain with flat feet and cushioned shoes 19:34 - Taking a holistic view of the cause of pain 25:34 - Shoe recommendations for groomed trails 34:14 - Casual/dress shoes options for Haglunds deformity 40:53 - Recovery footwear & foot strength 46:58 - Shoe recommendations for an uphill marathon 56:14 - Shoes to avoid hamstring pain 59:30 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

Welcome back to another edition of This or That? where Nathan makes David & Matt make their hottest of takes. They debate soft vs firm shoes, PR-ing or running a bucket list race, rehabbing at home or with a PT, and more. They also take a moment to discuss race recovery as we head into fall racing season. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 1:06 - How to best recover from half and marathons 8:42 - The place of active recovery 11:12 - Taking time off after a marathon 14:20 - Should I race while injured? 17:17 - Post-race mental recovery 26:28 - This or That? Track 5K or Cross-country 5K? 28:40 - Best Endorphin Shift replacement: Glideride Max or Glycerine Max 35:52 - Soft or firm shoes? 39:24 - New PR or run a bucket-list race? 46:24 - Manual therapy or excercise? 50:30 - DIY rehab or going to see a PT? 57:00 - Rigid or flexible forefoot for easy miles? 1:00:16 - Reviewing shoe performance based on effort or pace? 1:09:38 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support