 Alright ladies and gentlemen here we are welcome back to the studio keyword is gonna be midsole because today We're talking about maximalist versus minimalist running shoes That's a hard word to say maximalist and yes, no footage from the rec center today. Although the aqua jogging session was exciting I'll tell you about it. Yeah, I'll tell you about it tomorrow I want to dive right into the topic tonight because it is a big one just like this hookah This hookah stinson 3 which is a ridiculously large midsole. Look at that thing. So alright, where do we begin? Well, let's just say that this topic is a little bit of a hot topic in the running world the running shoe world Medical world coaching world different areas within running it. It gets a little heated at times I must say just in the online forums that I have seen and visited in the past and even frankly Sometimes comments down below these videos and guess what? I'm excited for the question of the day wait for it It'll come here in a minute But anyway, people have different opinions on whether or not runners should run in maximal issues or minimal issues that's what we're getting at tonight and Basically, the reason I'm bringing up this topic now is because I have an injury right now a Bone bruise slash for all the new subscribers just so you know welcome and just so you know I have a bone bruise Slash the beginning of a stress reaction in my second and third metatarsals in my left foot So because of this injury, I'm mulling over right now going through the process of discerning How can I stay healthy moving forward with training and with frankly big volume of training? I was in a marathon training block when this injury popped up And it is what it is it happened I have I already shared in that vlog up right hand corner as to why I think That this injury popped up when it did but now I'm Strategizing as best as possible on how I can stay healthy and frankly Hopefully help some folks out there that are struggling with injuries as well help you out there Strategize for how to avoid injuries in the future as well, okay diving in first of all a Maximilist running shoe is a running shoe that has a tall Stack height so this a stack height just so you know and this is a little tip of the day when you go into a running shoe store the next time Make sure you remember this term or this phrase stack height It refers to the stack height of the midsole So this is the midsole right there right where you can see my fingers and it basically Determines how much foam or whatever material is being used through the midsole How much foam a rubber? Blend of the two how much foam is through the midsole and this Hocus Tinson 3 has a ridiculous midsole It's a 37 millimeter and yes, it is measured in millimeters You should know that as well a 37 millimeter stack height in the heel and a 33 37 yeah, I think 33 stack height in the forefoot So it's a huge stack height Whereas this rebound Reebok float ride run fast pro has a 16 millimeter in the heel and a 12 millimeter Stack height in the forefoot so when you're at the running shoe store Make sure you're grilling and drilling and asking questions to the shoe reps on the floor Making sure that they're really listening to you about stack heights and what stack heights do for your running gate And you're running and your foot strike and on that note here are six Basically six factors to consider when looking at a stack height which determines where your running shoe falls in the maximalist Versus minimalist Continuum where it will lie in that in that line. Okay, so here we go number one What are your bio biomechanics of your stride? So what is your gate cycle look like? What is your foot strike look like? How does your foot strike the ground aka what is your foot strike number three? What is the volume and intensity of your training? So that's number three volume and intensity number four What is your injury history? So that really impacts my decision-making number five How much do you weigh like some runners are big and strong in weight? 250 pounds like that's a big runner some runners are a buck ten Okay, we all are built differently. Don't be shy or afraid to bring up your weight with a running shoe rep I'm serious like if yeah, don't be afraid because that will impact the type of shoe You might end up buying at a running shoe store and number six What is the predominant surface that you're running on? So is it dirt? Is it grass? Is it is a pavement? Is it cement? Yes, there's a difference. Is it a treadmill? Etc etc So those are the six factors that I would mark down in your mind When you're going into a running shoe store and you're looking at the different stack heights in a running shoe And I realize this is a trainer and this is a racer just so you know, okay in the minimalist running shoe camp You've got five finger shoes. You've got zero spelled X ERO Um, and you've got Merrill M E R R EL. I believe they are making some very minimalist running shoes these days Actually at one point new balance was making I don't think they make it anymore But a very streamlined trail shoe very minimalist trail shoe and then on the maximalist side Many of you know about hoca. They're probably the most popular maximalist running running shoe out there New balance is now getting in the fray with the new balance fresh foam more shoe And then I would say I would say Nike frankly is in the is in the camp Where here we go like the the vapor fly four percent flying it and the zoom fly flying it Both of these shoes have a pretty tall stack height Over 30 30 millimeters in both of these shoes Through the heel now before I give my full opinion on maximalist or minimalist running shoes I want to make some observations. First of all The east africans, we all know the story of abibi bekele winning the 1960 gold medal at the roman olympics barefoot He ran the marathon barefoot. That's amazing. Listen, if we could all run barefoot We would never have to spend another dollar on running shoes for the rest of our life But that's just not how the world works because we are raised in shoes in the modern world, right? But look at uh lelisa de cisa of ethiopia who is part of the breaking two project He has won boston Twice and took second this year in 2019 and he he didn't know he I think it was 14 15 years old Somebody introduced him to running shoes his entire life. He had spent barefoot running around ethiopia as a kid And then he would he laughed like the first time somebody showed him running shoes and asked him if he wanted to try him He just he didn't know what to do He laughed at the guys and it's just fascinating to look at some of these athletes like highly geversa lassi and lelisa de cisa and i'm sure kipchogi I don't know his story actually, but I bet as a kid He ran around barefoot most of the time now. Listen the temperatures there are more temperate So it's a little easier to be outside more often in good temperatures And so you're not as worried about cold temperatures for your feet Well, I would be fascinated to just do a study I guess on some of these athletes who have Basically been raised barefoot and now are training and I would be curious to see if they're walking around as well A lot of the time in shoes. In fact, I think a lot of them actually walk around in flip-flops I've seen documentaries of east african runners, and I think a lot of them are walking around in flip-flops So that's just my quick observation of the east african runners right now That are basically the best of the best in the world and to see where they have come Throughout their life. I don't know. It's just a fascinating Evolution in footwear in east africa. Okay. The other observation I'd like to make is jim walmsley. Yes He is considered the elite ultra runner in the united states right now and frankly probably top I would say top five in the world most likely. I think people would put him in the top five He is sponsored by hoca and hoca was founded in 2009 So that was 10 years ago, and you probably heard the buzz recently about the hoca carbon x running shoe a new carbon fiber plate running shoe from hoca designed for Longer distance racing with a carbon fiber plate. Well, as far as I know Jim walmsley Runs a lot and I don't follow him on strava a lot of people do I've heard he trains at least at 100 to 110 to 120 to 130 miles a week on a consistent basis And as far as I know, I don't think he's been very injured over the past two to three years I know he's had some issues. Um, I know we had a tough race at utmb last year I don't think that was connected directly to a a big injury. I think it was more probably just being tired uh, but he runs for hoca and He's stayed pretty healthy and hoca definitely falls into the maximalist running shoe category Okay, with all that said, and I know I just covered a lot with all that said Here is my full and final opinion, and I'm probably gonna ruffle some feathers by saying some of this But here's my final opinion on the minimalist versus maximalist running shoe debate discussion and yes feel free Well, okay, I'll get to the question of the day in one second. Here we go I would not run in minimalist running shoes on a consistent basis meaning the five finger shoes the zero shoes the um The vibram shoes. I think that's yeah the vibram shoes, but then also the marrow. That's it the marrow shoes I would just be very careful. Can you walk around in them? Absolutely Running consistently. I think you you really need to be careful with minimalist running shoes But on the on the flip side on the maximalist side Hoca is definitely the king pan when it comes to high stack height running shoes I did stay pretty healthy over the past four years in hoca running shoes pretty healthy But I would advise Don't get hooked on high on tall stack heights now. Maybe your knees need it Maybe your yeah, maybe your knees need it. I don't know what else your ankles your hips There are there are situations where high stack heights can really help a body Feel better, but I will say high stack heights might be hiding some of the uh Some of the lurking injuries or the lurking weaknesses within your kinetic chain from basically your lower back all the way to your toes You might be hiding and I think I think I might have been hiding some of my Issues, especially with my left foot over the past four years by training too much in tall stack heights Especially hoca running shoes. So what would I do to strengthen my kinetic chain? Walk around your house barefoot and even better yet Your your yard or a grass soccer field like because it's a little uneven Just to stimulate those little muscles in your feet and guess what? I need to do better at this. I'm going to do better at this Especially when I'm out of this boot that is my promise to you and then after walking around barefoot I do think there can be a benefit to jogging very short distances barefoot very short distances This is why I'm a little against the whole barefoot Um minimalist movement. I think it's just asking for trouble We're not built because we are raised with running shoes Especially in europe and the united states We're not I don't know about you know some parts other parts of the world But a lot of us are raised in in shoes And so we just can't dive right into minimalist running shoes cold turkey You might be asking yourself, wait a minute Seth You just said don't run in minimalist shoes, but go run barefoot Meaning let me just clarify Don't you can run in minimalist shoes around a grass soccer field a little bit But don't go train full blown in minimalist running shoes Um, so what i'm saying is you don't need to go out and buy minimalist running shoes Because it's just like running barefoot essentially So just go to a nice I would even say a turf field if you can find a nice soft even ground turf I have one in boulder. I'm going to be going to it very soon for the especially when this foot is feeling better And just jog Walk first and then jog very very gently so in conclusion No minimalist running shoes as a daily trainer for me Build strength by walking and gentle jogging barefoot Don't rely on Maximilist running shoes all the time because it might be hiding some weaknesses in your kinetic chain I would strive for that 20 to 26 28 millimeter stack height for the heel and the forefoot Now, obviously we can do you can you can vary you can you're definitely gonna vary You can't find a running shoe every time that falls in that range But that's what i'm shooting for and lastly i think it's okay to supplement your your volume of training With higher cushion shoes if you are striving to stay healthy And and if you're in the process of building a stronger foot an ankle especially Does that make sense keyword midsole question of the day? Let me have it You let us know give us your strong Unfiltered opinion on the maximalist versus minimalist running shoe debate. Let us know where you fall in the continuum I don't know where I fall you make the decision. That is it for today. I know that was a lot I was a good topic. I enjoyed it and yes We will talk about the drop in running shoes very soon as well Because that is very connected to the heel uh stack height and the toe the toe box stack the uh the forefoot stack height As well. See beauty work hard