 What is the goal of today's daily vlog? number one Teach you one thing YouTube teach you one thing and number two To get healthy, which means what does that mean? It means I I must Attempt to get 12 hours of sleep Tonight, which the Sun is gonna be down in about two hours I've got to go to bed early and I've got to sleep 12 hours to get rid of the sickness That's the only way I've decided that this is gonna go away. I did not sleep well last night I don't know what happened. I think maybe it was because I took a little cat nap after dinner Anyway, that is the goal the two goals for today teach you one thing The runner's not and to go to bed early so I can defeat the sickness All right, we've got the zantase here the new balance zantase bright neon green Gotta love that and then you've got the black Nike Vemero 14 So what I'm gonna do is I'm gonna take the shoelaces out of the zantase right here And I'm gonna put the shoelaces into the Vemero 14s So that you can see the contrast of the bright neon green against the black of the Vemero 14s And then we will analyze exactly how you tie a runner's knot. So let me get these out Real quick for you Have you ever heard of the runners not maybe you have maybe you have not There's a lot of new runners on this channel people that are just getting into running if so you probably have not heard of this Not maybe somebody at a running shoe store has taught you about how to tie this knot That's where I actually at the runners roost on Colorado Boulevard in Denver, Colorado 20 years ago somebody work in the floor taught me the runners knot So if you don't know it if nobody's ever taught it to you you won't you won't know how to do it and why you should do it So I like I lean in the direction of a snug fit for my shoe I like to feel pretty secure in the shoe now. I sometimes go too tight and I have to stop You know, maybe like once or twice a month I have to stop in the middle of my run and loosen my shoe just because I went a little too snug But overall I like a snugger fit through the shoe and especially in the heel Especially on the trails like when you're going up and down steep trails You do not want any slipping happening in the heel. The runners knot basically what it allows you to do is cinch C-I-N-C-H cinch down with the shoelaces the back of your shoe through the heel So with all running shoes you have eyelets going up the side of the running shoe right through here and basically these eyelets is what the shoelace goes through and Then you work your way up the shoelace lacing the shoes Until you get to the last two holes at the top of the eyelet chain So those last two holes you want to save don't put the shoelaces through yet Basically, you're going to cross over one more time to the second to last eyelet with the end of the shoelace put it through and Now instead of going back across the shoe with the rest of the shoelace You're going to want to string it through the last eyelet at the very top on the same side and then what is that going to create? It's going to create a loop at the top of your eyelet chain This loop is what's going to allow you to cinch down your shoelaces So you can have a snug fit through your heel once you have created both loops at the top of the eyelet chain on both sides Of the shoe you're going to take the extra shoelace that's left There's you know There's probably going to be four or five inches and you're going to send it across the shoe to the other side and Yes, thread it through the loop that you just created on the other side of the shoe Do that on one side and then go across to the other side so what you've just created with these two loops is a Basically a pulley system where you're creating tension between both sides of the shoe that allow you to cinch down Slowly don't go too tight, but cinch down slowly so that what's going to happen is these shoelaces are going to pull the back of the shoe Toward the front of the shoe and that's going to create that nice snug feel through the heel so that you don't feel any Slipping happening through the heel because you really that's like the worst is when your heel is coming up just a little bit in the back of your shoe and That is the runner's knot and then of course at the very end once you have cinched down and you feel like you're secure You can finish off tying the shoe like you normally would and then you're nice And don't forget to double knot now tip of the day Don't forget to double knot so that is the runner's knots And I know it's kind of hard to describe through words and images through a video if you were here in person It'd be a lot easier, but I'm telling you I've been doing this knot for 20 years and I love it And I use it for all my shoes my trail shoes my road shoes my racing shoes and it just creates a slightly extra snug feel through especially through the heel which I love and it Honestly, I think it helps me actually stay off of my heels when I'm racing because it kind of forces you up on your toes a Little bit because you're just nice and locked down that nice lockdown feel and the question of the day Do you use the runners knot? Have you ever heard of the runners knot if you have not heard of the runners knot? Will you try it? And if you do let me know down in the comments. I'd appreciate it Man, I just I had I had to come outside and get some fresh air It being sick and cooped up inside for the last two days or whatever. It's like, oh You just got to breathe it in breathe it in. Oh nothing like fresh air. Okay guys I was sick a couple days ago, and so I forgot I'm still sick But I forgot the comment of the week and so here we go. This is from Turkish churros nice name I like that and this is in connection to yesterday's question of the day about who is your favorite runner of all time And this is what he said I Was going I was going to say Kipchogi or Steve pre-fontaine But when you mentioned hometown heroes, I immediately thought of my high school coach Darryl general He was a 214 marathoner and he tied a record by qualifying for five consecutive Olympic trials which means he was highly competitive for almost two whole decades his entire career He worked three jobs Including coaching at a local high school. I was lucky enough to have him as my coach and without his influence I would not still be running today. He wasn't the fastest or most famous runner of all time But he is my favorite runner of all time. Thank you so much You get the comment of the week Turkish churro and gosh I mean that's what it's all about stories inspiring stories stories Impacting stories and it's pretty neat that Darryl impacted your story so thank you for sharing about his life and his journey within this sport that we all love and Guys, I'm calling it. I'm biting the bullet. It pains me sometimes to publish blogs that are maybe not as entertaining to watch. Let's just put it that way I hope you learned something though with the runner's knots, you know, especially for all the maybe newer runners out there that have not Ever been told about the runners not and not been taught how to tie it So if you struggle with tying it, let me know down in the comments And I'll try and walk you through it, but I love you and I'm calling it And we're going to we're going to bed soon once the sun goes down because oh man I need that I need like at least 12 hours of sleep tonight. Oh my goodness seek beauty work hard Love each other. Thanks for being here