 I'm so sorry what was the other guy that I um all right pause the video pause here we go here we go answering your questions a little bit of a new strategy we've done this in the past but I want to be even more consistent moving forward where I am struggling so bad to answer all of your questions via email instagram Strava it's just a lot it's a lot of questions so therefore in order to spread the answers to more and more people who I think can benefit from your great questions whether it's about running shoes or injuries or training questions I am planning uh we're going to strive to every Saturday okay when you're watching this it's Saturday if you're watching on the day it publishes uh to do a Q&A where I field your questions as best as possible so that's the new game plan for all of your questions streaming in now if I have time I will reply via the phone or the computer but it just is challenging so and I want to respect your questions that's why I'm recording the second video publishing today on the channel let's dive in and this is what's nice about maybe this type of video is that you could just watch in the background as you're cooking dinner or sorry listen in the background as you're cooking dinner or stretching or driving in the car just make sure you're not watching the screen because it's going to be more of talking rather than beautiful shots throughout although I will throw a little b-roll in every now and then okay let's dive in to question number one here we go from uh kathal on Strava he or she I don't know kathal ask sorry sorry I don't know ask hey all Seth speaks a lot on this vlog about the benefits of two hour runs how many times a week uh does he advise to do these so kathal once a week is great that is a great place to start and in case you all didn't see that vlog for maybe a month and a half ago about the benefit of doing your long runs especially over two hours you can watch it upper right hand corner where I dive into a little bit more of the science behind the aerobic benefit of running for two plus hours now in my training um and kathal and with everyone remember I'm I'm always talking about time and depending on your work schedule and life schedule maybe you're you're a university student right now and you might just have a little bit more time on your hands it might be worth exploring the idea of doing two runs a week that go now I don't know you know depending on your experience level how much volume your body is used to but doing two two hour runs a week I'd be curious to hear if you were able to drop your pr in the half marathon or marathon by doing that if you're regularly regularly run once a week for two hours so kathal start with once a week that is plenty and maybe gosh I would say like six to 12 months later after consistent one once a week two hour runs you could consider adding a second one thank you for the question from Strava moving on to john on youtube question number two hey Sam how do you keep all your running shoes so clean all the time can you mention it in one of your videos john I don't think I actually do for example here's the sketchers max road for it is caked in mud oh now listen I don't live in a very muddy location of the world we don't get a ton of rain here uh but uh john on youtube if I do get muddy shoes I simply take a brush just like this and I go if it's the summertime I just turn on the hose if it's the if it's the winter time I do it in the kitchen sink uh true love might be watching sorry true love and I just scrub the shoes like this now I'm a believer that you don't want to immerse the shoes into water completely I think water breaks down everything quicker uh whether it's the midsole foam so I just run lukewarm not blazing hot not cold lukewarm water over the shoe and that's what I did with this one actually yesterday you can see the difference there hopefully I did that with the sketchers max road for yesterday so that's what I do maybe a little bit of dawn dish soap just a little bit if the mud is really really bad good question john on youtube all right moving on pina fro on youtube can we get a true love one day vlog takeover please pina fro I agree completely however I'm not sure if true love would agree true love if you see this uh comment down below do you want to do a one day takeover takeover of the vlog let us know true love listen true love is uh she she's not even on social media it's just not her thing so for her to do a takeover I'm just not sure but that's a good question pina fro I agree she should she could have her own television station you know you know true love she's got the energy for it so all right moving on to whore hey on youtube how do you stretch with your foam roller whore hey you're in luck hopefully you see this and uh if you want to dive more into it everyone uh two or three months ago I made a vlog about how I foam roll upper right hand corner I would actually at this point I need to add one more that I've added into the rotation since making that vlog but in the meantime whore hey go check it out it's probably I think I share like five different ways that I use the foam roller it's uh it's I think it's pretty good detail so whore hey good question but go check it out upper right hand corner moving on to alex on facebook thank you alex and if you're wondering when I say facebook what does that mean that is either the facebook page uh direct message to me or the demore global running facebook group um I'm picking up questions from there as well he asks hey sath what shoes would you recommend for long runs that will be able to last lots of miles great question alex oh man oh boy oh boy alex so we're gonna go with the nakey vamaro 14 bada bing bada boom and the asix glide ride these shoes uh now unfortunately the vamaro 14 didn't quite work out for me because of the lacing system it just was hurting the top of my foot a little bit but I was a rarity I don't think that that definitely did not happen to most of the people running in the shoe I'm telling you I think I put I think I was around 180 miles in the nakey vamaro 14 and the tread pattern on the outsole is still it's looking not brand new but really really good I think you can get a lot of miles out of this shoe uh alex on facebook so the nakey vamaro 14 is one option for a long run granted it's a little heavy a little bulky um and they let's just say like I'm a lighter guy but if you're like a a big strong person you know 250 plus pounds and you just need a good solid shoe I think the vamaro 14 would be amazing or the asix glide ride you all have seen me talk a lot about this shoe recently I am really enjoying it and again I think asix is evolving and improving and I think the build quality is second to none I really mean just their construction of the shoe the materials they're using um I'm predicting at least 500 plus miles out of the glide ride probably even closer to 750 no no joke it's just it has that type of feel to it and I think I'll be using this shoe getting ready for the houston marathon at the middle distance out for my middle distance days and long runs for sure so like 15 to 22 miles uh it is a little heavy just like the vamaro 14 keep that in mind but I love it hope that helps alex good question kane on instagram hey man I'm thinking of getting a pair of shoes that are good for road and trail my preferred choices at the moment are the speed goats or pegasus 36 trail I'm asking you because you're beast with knowledge kane on instagram thank you kane so the peg 36 trail solid choice the nike wild horse five solid choice and where is it did I bring it out here um what was the other one oh my goodness I'm blanking I'm blanking hold on hold on pause pause pause I'm so sorry what was the other guy that I um all right pause the video pause I found it I found it okay soccany mad river tr I think these three shoes could be used on the trails and on pavement easily I love them both most of them let's see I think I think they have five millimeter lug depth on these two and then on the peg 36 trail I think it's four three to four I definitely isn't five if they're advertising five that's a generous five millimeters so this would be my three choices for a commuter shoe or yeah commuter shoe from the roads to the trails especially this peg 36 trail it's probably the best option uh but I would not count out the nike wild horse five or the soccany mad river tr they both they just have the ride and the feel of a road shoe they're just not overly aggressive for trails if that makes sense like it's it's different than the speed goat lineup of the evo speed goat or uh or definitely you know no Solomon would really ever work uh trail shoe Solomon would ever work for the roads moving on good question kane to Aaron on instagram hey Seth so track season is coming up and I am a freshman I was wondering your mile and two mile pr times from my freshman year in high school Aaron your test to me I have no idea but I'll make a guess I bet I Aaron I just don't know and I should know I'm guessing my pr in the mile was around 525 putting that out the 520 to 525 for the mile and I bet it was around 11 actually a number that's jumping out at me is um is like 1110 as a freshman in the two mile so not I don't know but I'm not blazing fast compared to some other freshman times out there um I guess my message is Aaron keep believing keep fighting I'll just brag about my brother um he's a little he's four or five years younger than me and I was able to coach him at my his senior year and we did some good work we worked hard he was a basketball player in the winter and then so he did sprinting up and down the basketball floor all winter and I you know we got him ready for track and sure enough we uh he went out to Arcadia and he ran a 905 two mile in high school so um I think he finished like top 10 at Arcadia right around there um so he's a beast and so you can Aaron get faster and faster every single year because his progression was similar to mine but then his senior year he really threw down the hammer all right good question Aaron hope that helps moving on to Michael via email hi Seth big fan of your blogs and I should just mention via email um I try to answer emails like once every two weeks just putting that out there because they just they just yeah it's just they just stream in um hi Seth big fan of your blogs just watch your video about running form and was wondering about my running form I tend to bounce up and down a lot when running and I was wondering if it was worth doing something about it and if so what Michael good question I think that's actually a great um I would say it's a good thing to change I've seen some other strides that are too bouncy and because as a runner we're trying to go forward so if we're wasting too much energy going up and down it's a waste of energy and we're not pushing ourselves forward um what to do about it Michael who okay I'd have to watch your stride um I think it's the okay it's the I'm thinking kind of on the spot here but it's like the launch the launch angle of I would say it's a lot of it would be connected Michael to your quads and like your your upper cat like how your quads and hamstrings but are launching you forward it's it's they're probably like I'm guessing your lower quads are doing too much work maybe and they're pushing they're like pushing you up it's like a bounce instead of an out oh Michael so I would you know just you just have to try you have to try to keep your feet maybe a little bit lower to the ground but I do think your assessment of too much bounce is not a good thing and I would agree with that if you're just if you watch the best runners in the world they are not bouncing up and down they're definitely pretty smooth and they're going forward um smoothly Michael I'm sorry that I have I would have to watch your stride just to look at how your legs are in your feet in your feet are reacting to the ground Michael if you see this email me personally and I will watch your video all right but make sure you say you're Michael from the Q&A all right moving on to August uh August on on YouTube um he says what's your take on pronation shoes so I think he means like stability shoes I've done a simple gait cycle analysis which showed that I pronate slightly I've increased my cadence cadence and become more of a midfoot striker my idea is that a more stable shoe would be less important do you believe this to be true and are there exercises that could change one's foot strike to be more neutral instead there are more options among neutral shoes I agree and I do think so great question I do think people rely a little bit too much on stability shoes if they so I listen if you're over if you're pronating or supinating a ton I do think stability shoes are a good thing but I think if you can work on your ankle strength using the stability disc that I've been using a lot lately at my house I think that is a a more effective way to deal with pronation or supination now talk to your doctor talk to your physical therapist about different exercises that you can do to strengthen your lower ankle and frankly the muscles in your feet now some people's feet are just they're different like and I know that's just the reality and there you might not be able to correct how much your ankle is collapsing in or out um but I would suspect if you found a dedicated um training program to strengthening your lower legs I bet you could at least straighten out that foot strike a little bit and you might not be you might not need to rely on stability shoes as much um again I think I oh and I should also mention a little bit of pronation or supination is very normal um I do it a little bit okay like it's the it's the extreme that can cause injuries like where you're really rotating in in a bad bad way but a little bit you know the best runners in the world usually have just a little bit of pronation and as you get older I've noticed as I've gotten older and stronger that I that I that I pronate less and less okay so good question from uh august on youtube moving on three to go tyler on instagram any tips on marathon training I started running this summer and I want to do a marathon next october so october 2020 my goal is sub four is at the houston or the sorry the chicago marathon my goal is sub four hours I have I have time to get ready but maybe too much time any pointers thank you tyler on instagram that's from tyler so uh tyler I would say in march 2020 find a half marathon in march okay so that way you have a goal to shoot for in the next four to five months because tyler you uh you want to start building your aerobic base right now never too early to build your aerobic base I would say it's too early to begin to start let's say you know adding some speed work or um even increasing your volume too high right now uh so I would I would pick a half marathon for march so basically six months out from october fourth 2020 and then um three weeks out from october fourth so sometime in september I would do another half marathon or a 10 mile race okay maybe four weeks out three to four weeks out um and okay maybe four weeks out just to make sure you fully rest and recover before the marathon but I do think it's important to get used to going that far um before october fourth and I would peak I would have your volume peak out so your highest weekly volume peak out um basically five to six weeks out from the marathon so one week out before the half marathon keeping in mind that half marathon is not your peak race you're kind of training through the race using it more as a practice run for your actual marathon and then after the half marathon let's say it's four weeks to go or three weeks to go you basically start to taper not quite but you're starting to think about freshening up not quite um and this all depends on the overall training block usually a marathon training block a lot a lot of uh plans out there have a 12 week plan I think you could you could do 12 week I also think you could do 14 week and you could probably get away with 10 week as well so that's a general outline Tyler of maybe of how I would approach an october fourth 2020 marathon good question Tyler on instagram okay two to go juice on instagram hey there Seth wondering what should I be doing during winter break during winter break before track season swimming base running let me know thanks and keep up the good work so I would uh you can swim you can do cross training but I would run I would run keep running maybe five days a week okay six days a week I love seven days a week if you feel like your body is built for it and you're strong enough and you know you're not injury prone uh but five five days a week is is good too and base miles is great I would not do just base miles I would also do like 12 by 300 meters with a 100 meter jog on the track or even just on a grass soccer field like a big grass soccer field complex for that soft landing I don't think you need to be doing mile repeat like seven by one mile repeats with one minute rest like nothing crazy interval work base miles and but still a little bit of turnover so 300 meter repeats or definitely strides once a week so like four by 125 meter strides uh that'll be great just to keep those legs reminding that okay we are getting ready for track season um and then track usually starts in march I would say I would say the second week of February you could start talking to your coach about okay maybe it's time to add some 1k repeats or some three uh um maybe well maybe like three by two mile repeats controlled very controlled but just kind of getting that aerobic system going at a higher level so good question from juice on instagram okay one more I know we're going along here James on instagram hey I run track and cross country in high school but we do all our miles on the roads or track so my legs take a beating and hocus feel really good but I'm afraid they will make my legs weaker what are your opinions James on instagram hocus hocus hocus okay so here's the evo speed goats they are known for having a lot more cushion James I think it's smart to take care of your legs so you don't get a stress fracture you don't feel like your legs are beat up like if you're training in a big city and all your only option is pavement I think hocus is a good option and I would just also add that I don't think hocus will make your legs weaker um some of the best ultra runners in the world where hocus exclusively and they I think they're plenty strong I think it really comes down to the volume that you're running for your leg strength and I would say though a shoe like uh you know a new balanced fuel cell rebel or a shoe that is a little more nimble or like the sketchers razor three that I have here a shoe that has a little more nimbleness to a flexibility to it will fire or strengthen your feet a little bit more so like those little muscles and the tendons and ligaments in your feet and that's why I do think walking around your your house barefoot is a good thing if you can walk around your house barefoot on a regular basis in socks I have hardwood floors so I do struggle a little bit with this but it's good just to fire those little muscles in your feet so I do think this compared to this I think this will help strengthen your feet a little bit more which is a good thing but you if you want to run in hocus I think you can make up for the lack of flexibility by getting a stability disc or a foot log or just simply again walking around your house barefoot to help fire those little muscles in your feet as much as possible good question james on instagram thank you everyone for this week's edition I don't know I guess I'm signing off like it's a tv show for this week's edition of the demore global running q and a uh again we will try and do this uh once a week on saturday's question of the day what questions do you have for me and I will do my best to answer as many of them as possible next saturday sound good oh I know it was long but hopefully you can just listen to this in the background while you're doing something else maybe you're out running and if you are I hope you're having a good one all right everyone signing off throwing it back to answering your questions on the right in the last time we did this and then on the left uh livestream so they are going to be returning soon to the channel and uh I'm going to throw it back to a live stream from earlier in 2019 see beauty work hard and love each other see you tomorrow