- What's up Trainiacs?
Today I want to do a video on the four types of shoes
that I use throughout the course of a day
or a few different days.
Based off of the workouts that I'm doing.
Based off of the speed that I want to build or not build.
And based off of keeping my feet healthy.
This is something that I've been refining
over the course of a few years.
And I think I've got a really good system to keep
you fast, keep you injury free, keep you strong.
(upbeat music)
So Trainiacs what I've laid out here
are the four types of shoes that I've started to incorporate
into my daily life.
Now this is not just running.
This is running, this is going about my business
throughout the day.
Walking in and out of the studio
in the pain cave here.
Doing a little bit of exercise throughout the day.
Doing strength training, doing fast runs,
doing long slow runs.
And what I've found is that if you wanna optimize
being fast while being healthy
while keeping your feet injury free,
which is very, very common.
You need I would say four different types of shoes.
So I'm gonna list these off in order of I would say
most critical to least critical.
Now the first most critical shoe is
like a meat and potatoes well cushioned shoe.
If you're somebody who is running one time a week,
odds are that one run is going to take
a lot out of your body.
It's ideally going to be a longer run because if you
only do one run a week it should be a longer run.
That means that you need a more built up structured shoe.
This is the HOKA Honai Honai Bondi,
which there'll be a review for up there.
But this is the Bondi 6, this is basicall HOKA's
most cushioned road training shoe.
And why I liked this shoe, is because it took
a lot of the load off your body.
Now it doesn't have to be this, it can be the Clifton,
it can be the Saucony Canvare, it can be NewBalance.
But what you're looking for in your meat and potato shoe
is something that is really comfortable.
Not to aggressive in the standpoint of like
say under eight ounces
or a really thin sole.
You want something with a fair bit of structure
to take that load off your body.
This is what you do the majority of your running miles in.
It's on easy days, it's on long run days.
And I would put this in the one to five
Trainiac rating scale.
Where one Taren head is whatever knock yourself out
if you want to try it, try and five is everyone needs this.
A meat and potatoes training shoe is a five,
everyone needs one.
Doesn't have to be this one but it needs to be something
that's a little bit more built up.
Now next most critical, I would say is,
it doesn't have to actually be
these Vibram FiveFingers shoes.
Essentially what I'm getting at here is
the next most critical thing that you want
is to be barefoot a little bit throughout the day.
Over the last couple of years as I have struggled
with achilles injuries and top of my foot injuries,
I've found that actually the more I incorporate
little bits of barefoot movements,
whether it's with these shoes
as I'm walking on the treadmill.
With these shoes while I'm doing
some light strength movements.
With these shoes just walking around throughout the day
or like right now just walking around
barefoot throughout the day.
The stronger my feet are, and the easier I am able
to increase my mileage without injury.
When I start spending more and more and more time in shoes
throughout the day,
it's positively correlated with injuries.
So I find that a mixture of these nice cushion shoes
with not ignoring the strength of your feet
by either going barefoot or getting some Vibram FiveFingers
or really minimal shoes like these, very, very helpful.
One Taren head to five Taren heads,
put this like a four or a five.
Barefoot should be a five, these if your going to start
incorporating little bits of barefoot movements
in your strength training, probably a four.
Next most critical shoe is more of a road racing shoe.
So if you're doing more than one run a week,
your second run is going to be a faster run.
That's where this shoe comes in.
This is the Nike Zoom Fly
and it doesn't have to be the Nike Zoom Fly
or the 4% or some four ounce racing shoe.
What I'm getting at is basically just a shoe
that's a little bit lighter,
somewhere in the six to eight ounce range,
that is just a little bit springier,
a little bit more aggressive.
Bit of a smaller sole on it.
And what this is going to help with is a couple of things.
Number one because it's lighter, it's going to allow you
to get off the ground quicker,
developing that quick short ground contact time
that keep us injury free and starts developing speed.
And it also takes a little bit of the load off this shoe.
After you run in any shoe, typically takes anywhere from
24 to 48 hours for the cushioning on the shoe
to fully recover from it just like us.
And having shoes that you can intermix between each other
allows your shoes to last a little bit longer
and helps your body out.
So you can do the meat and potatoes work
in that more meat and potatoes shoe.
Do your faster work in this.
Now these are shorter runs, quicker runs.
You're not spending a ton of mileage in this
but maybe one to two runs a week.
And in the one Teran head to five Teran head rating scale.
If you are running more than once or twice a week,
I would put a lighter shoe right at like four Teran heads.
It's not a must, you can certainly get away with this.
But it makes it easier for you to progress
and if you're doing that faster run,
that second or third run throughout the week,
you wanna get the most out of it.
You wanna have the right shoe for the job.
Now a third shoe, this is a total luxury.
I'm gonna say this is like a two or three
Teran heads out of five.
These are OOFOS, HOKA also makes them.
This is a recovery slide.
And a recommend a recovery slide because recovery flip-flops
a thong, that thong ends up requiring your toes
to just grab a little bit and it alters your foot pattern.
Whereas a slide does that a little bit less.
These are a recovery shoe.
So you use these if you feel beat up.
I will use these just about every day
but I'll use it intermixed about 50-50
between these and these.
Or these and these.
What I actually found most recently over the last two months
is that after going to a physiotherapist,
I said do you think I'm maybe spending
a little bit to much time in these cushion shoes
not allowing my feet to develop flexibility, dexterity
and strength by being barefoot?
And he said yeah, absolutely.
So I was oh okay so these are a sometimes treats.
Like yeah, totally.
Now it doesn't mean that they are not useful.
It's certainly nice when we beat up body
from running and cycling and everything is a little bit off.
This is nice to take a little bit of load off the body
So call this like a two or three Teran heads out of five.
If you want it, if you like it, go for it.
But use it very sparingly.
Now of course I will use winter boots and just out door
nice looking boots or walking around runners.
But as far as shoes that I've incorporated into thinking
about overall fitness, wellness, foot health.
These are the four types of shoes
that I've come to realize are very critical
to making sure that I take load off my body
and give enough cushion to the body.
I make sure that my feet have good mobility,
dexterity, health, strength.
I'm getting faster
and have shoes that
encourage and support that goal and I'm comfortable.
So Trainiacs with all that said those are the four shoes
that I'd recommend and the importance of them.
If you aren't already subscribed
hit that subscribe button below
and if you are subscribed tell me your favorite shoe.
I would like to try a new shoe.
Pete wears boots, Pete wears boots when it's cold,
he hates them.
Later Trainiacs.