Help, I run barefoot, and what shoes can't I choose now? 😄 Suffered a running knee around September 2024. As Fredrick points out, too fast too hard too much, old injury, weak in core, so (basically) own fault. I had less than 10 minutes of running, or I had stabbing pain in my right knee and nagging pain in my left buttock. Through physio, strength training and CORETRAINING for six months, slowly managed to run again. Result: I now run 10 Km and PAIN-FREE!!! We can use just as advanced materials (uhm I run with no shoes), but it certainly depends on our own body and mind too. And, listen to it, and so I did not last year 2024. So I can agree and experienced it myself... Thanks to the information from Fredrick and others, much wiser now. Fredrick, thank you for all your videos and information. Keep on “enjoying and running” everyone!
HEY! All good advice, and probebly 100% correct, and for that i thank you! I will follow all the steps. ..BUT! if my wife sees this, ive got like 5 pairs of shoes i need to explain.
Excellent video. Thank you. For myself I have resolved a repeated injury by changing shoes, but only because they're barefoot shoes that have helped me improve my bunions, and therefore allowed a huge improvement in my biomechanics.
I also have bunions and found that switching to much lower drop shoes with very light cushioning solved all my problems.
2 місяці тому
I am so happy you made this video. Working with selling shoes I can assure everyone that too many people think that the type of shoe is the answer to everything. I often get people who even complain about getting tired after a few kilometers, wondering if it perhaps is because they were wrong shoes ...
I have only been injured twice in five years of running. Once, I strained my hamstring at the end of a 5k run and the other was a groin sprain doing strides at the end of a 5k run. Seems like doing anything fast at the end of 5k runs is not a good idea. 🙂
#3 I started leg works recently and once different muscles got stronger #4 my biomechanics changed because my body had more functional muscles to choose from.
The issue is when shoes wear out, not what type they are. Especially when the midsole foam wears unevenly. I always get niggles starting to crop up whenever I keep wearing a shoe up to 7-800km+. And resolves when changing to new pairs regardless of type.
Did you hear Fredrik just say he is not interested in anecdotal evidence and telling people what you think works for you ? I've seen friends shoes that are completely stuffed and they continue to bang out the miles injury free.
I have had to switch shoes but that is due to model changing in an old pair of Cascadia 11 my second 2 rotating pairs of hurt me doing the same I normally did when trying to come back running a 2nd time and possibly my 2017 injury when hit by SUV/larger crossover and ran away. I ended up finding a Chinese model with a very similar design to Brooks Cascadia model only without a rock guard and I am using some Dr Sholl's active insoles. I like trail ruining pairs because they still have a toe bumper guard and more of a shoe sole when all other shoes have lost the old toe guard and more a few models have lost the rubber from the sole. even in 2016 my road racing pairs of backup ASICS Gel 8 and 9 Racers (final editions of model) are using a light small toe bumper as this was period for the 9 ASICS Gel Racer when all models of shoes including most minimal road models had no toe guards on standard mesh not even using a tighter weave with a more durable overall upper, reason was Nike Free models had been missing a toe guard for a several years and some very popular lightweight racing Adidas model using Bounce midsole was missing any type of toe guard for the era.
Age mainly. And some unlucky people, like myself, who are predisposed to repeated injury regardless of what they do. Even some very high level athletes are prone to repeated injuries. Think Eilish McColgen, Max Burgin or tennis's Andy Murray. Myself personally, I've seen more physios and doctors than I've had hot dinners. I've followed every rehab protocol religiously, had several scans, including MRI (all normal), yet I suffer repeated mild soleus strains that put me out for 6-8 weeks at a time. Despite the fact that I have good running form (verified by every physio I've seen) I've now resigned to the fact that I just have an inherent and uncorrectable weakness in the soleous/achilles complex that can't tolerate eccentric contractions and I'll never be able to run for more than 10-15km per week, yet I can (and do) cycle 200 miles per week without the slightest problem. Injury is a bitch.
What about track or cross country spikes? Anecdotally (as in, I am not aware of any studies) switching to spikes can cause achilles issues. Any tips on handling this change? I know from personal experience, and that of other runners, that the flatter spikes cause those kinds of issues
I run 3,500 miles (5,000K) per year but is never damaged. Run slow long sessions and before I started running I did a lot of strength training legs and the rest of my body for 14 years and maybe that helps. Why a lot of legs when strength training? Well, it's the legs that the whole body rests on. Do I never run fast? Yes, 1-2 times a week or on races. How fast do I run when I jog? Well I dance forward for 6:40-7:04 minutes per kilometer (10:44-11:22 minutes per miles). That thing about dancing with the body when I run, I learned from F.Z
I would say a combination of shoes and biomechanics can cause injury. I have scoliosis and kyphosis, and running in barefoot shoes was the worst thing ever for me. Ended up aggravating a previous hamstring injury as well as getting bad PF. Went back to my old shoe brand with some adjustments to the model, and I’m back to being pretty much injury free. I know this is antidotal, but sometimes it is like being Cinderella when it comes to us runners and shoes. 😅
I am aware that injuries almost always result from wanting too much too fast. While shoes themselves are not the cause of injuries, can we assume that some of them can increase a bit a distance without injury? Or maybe it's result from the fact that well-cushioned shoes make us run more kilometers, but we do it slower?
These are all things that can be fairly well traced as reasons to have injuries, but the #1 most "sleeper" reason for strange inexplicable injuries is still shoe DROP. I've witnessed dozens and dozens of confused runners wondering WHY they are hurt while doing nothing wrong, and it can almost always be traced back to them running in an extreme drop shoe (10-12mm, or 0-4mm on the other end of the spectrum). If you've done everything right and still have a strange injury, take a hard look at the drop stats of your running shoes, and get out of the extreme range.
Don’t agree. Shoes that have a lot of foam on the heel and/or high drop mess up how I run causing all kinds of issues. Shoes that are too squishy (like the carbon plate Nikes whose name I forgot) also wreak havoc on my joints. No amount of sleep is going to fix the shape of my feet… so I pick shoes that are not going to throw my joints into angles that don’t work for me.
empirically shoes definitely matter. And I don't think this is a problem which scientific research can demonstrate very clearly either. There are so may different ways people run and there are so many different shoes. I just follow common sense. Think about extreme cases running barefoot or in high heels or converse. Can you still achieve the same 70mi weeks without injury? Probably the brand of shoes doesn't matter that's true, as every brand has decent models, but high stack/low stack, traditional vs new technology shoes seems to strongly make a difference empirically.
I agree Fredrik but that was just one study and I could say the same thing about the study: the participants swapped shoes at intervals running slower or faster in new shoes and so forth and so on. Besides, people who ask what shoes are better probably had an injury already in the past. We are not talking about runners who run at least 10 kms every day, we are talking about the occasional, a little overweight, slow runner who does not do strength training. There is a difference in terms of shoes, it is not anecdotal. Please, wear a 20 kgs vest whilst running fast or long in a so called "barefoot" shoes, it's probably easier to get injured. In fact, high heel shoes put more pressure on the knee, flat shoes stretch more the calf. Bouncy shoes hit the tendons more than hard shoes. Then there is low arches, high arches and if one runs in zero drop shoes, he/she will tense up, maybe add the fear, or placebo/nocebo effect but it makes a difference. Why the psychological factor is not taken into consideration? Maybe a better question would be, what shoes according to each individual will not cause more niggles? Are shoes really all the same? Sometimes people call an injury the degree of pains after a good run I guess. But yes, in a *perfect* situation, shoes should not make much difference as far as an injury is concerned.
It's not that you can use shoes to reduce the running injury risk but there are shoes that can cause injuries and I think it's important to understand that shoes can play a major role in how ground reaction forces affect different tissues. One example would be the recent research on carbon plated shoes and bone stress fractures
Shoes definitely matter. Switching from rock hard Adidas Solar Glide 4s to Puma Deviate Nitro 2s and suddenly I was running on clouds and I could run faster and further without injury. Since I was running so little it was a pretty obvious change. "But it's just anecdotal dude". I later read that Solar Glide 4s predispose people to shin splints. I can anecdotally confirm that too. 0 shin splints with DN2s, constant battle with those in SG4s among other things.
For me the primary cause of injury is inflammation. When I lived with general inflammation I pulled calves and hamstrings all the time. Since getting over the inflammation five years ago I can run like an idiot and my muscles don't care. Just this year I finally heard some UA-cam doctor say what I've "known" all this time - "inflamed muscle is weakened muscle". And at least in the US everybody is inflamed.
I am very well trained athlete, but I have kyphosis. Max cushion, rockered and carbon shoes gives me back pain if I run 10+ km in them. No problems with old style racing flats and track spikes.
There will always be a range of various ailments and individual aspects to consider. But for the absolute majority and in the grand scheme of things, shoes will never be more important than load management and prehab training. Still recommend a good shoe, of course.
Anecdotal evidence. As an older runner, one big toe has arthritis, bending it hurts, carbon shoes don't bend. End of problem. New PB....😇 Now ask me about socks......
Help, I run barefoot, and what shoes can't I choose now? 😄
Suffered a running knee around September 2024. As Fredrick points out, too fast too hard too much, old injury, weak in core, so (basically) own fault. I had less than 10 minutes of running, or I had stabbing pain in my right knee and nagging pain in my left buttock. Through physio, strength training and CORETRAINING for six months, slowly managed to run again. Result: I now run 10 Km and PAIN-FREE!!!
We can use just as advanced materials (uhm I run with no shoes), but it certainly depends on our own body and mind too. And, listen to it, and so I did not last year 2024.
So I can agree and experienced it myself... Thanks to the information from Fredrick and others, much wiser now.
Fredrick, thank you for all your videos and information.
Keep on “enjoying and running” everyone!
HEY! All good advice, and probebly 100% correct, and for that i thank you! I will follow all the steps. ..BUT! if my wife sees this, ive got like 5 pairs of shoes i need to explain.
that will be easy, because using different shoes that then stress the body differently is actually proven to reduce injury risk.
Move them to where she can't see them. I have over 20 pairs, most of them in the garage.
Excellent video. Thank you. For myself I have resolved a repeated injury by changing shoes, but only because they're barefoot shoes that have helped me improve my bunions, and therefore allowed a huge improvement in my biomechanics.
I also have bunions and found that switching to much lower drop shoes with very light cushioning solved all my problems.
I am so happy you made this video. Working with selling shoes I can assure everyone that too many people think that the type of shoe is the answer to everything. I often get people who even complain about getting tired after a few kilometers, wondering if it perhaps is because they were wrong shoes ...
Your are the best coach please could you make a video about breathing while running and a video about low hart training
Made all the mistakes. Chronic fatigue. for decades. Good video for you young kids out there.
I have only been injured twice in five years of running. Once, I strained my hamstring at the end of a 5k run and the other was a groin sprain doing strides at the end of a 5k run. Seems like doing anything fast at the end of 5k runs is not a good idea. 🙂
THANKS FOR SHARING CONCEPTS! greetings from Argentina
These are the running tips of all running tips 💯 no. 1 🏃🤘
#3 I started leg works recently and once different muscles got stronger
#4 my biomechanics changed because my body had more functional muscles to choose from.
takk for videoen! Den var veldig lærerik altså
The issue is when shoes wear out, not what type they are. Especially when the midsole foam wears unevenly. I always get niggles starting to crop up whenever I keep wearing a shoe up to 7-800km+. And resolves when changing to new pairs regardless of type.
Did you hear Fredrik just say he is not interested in anecdotal evidence and telling people what you think works for you ?
I've seen friends shoes that are completely stuffed and they continue to bang out the miles injury free.
I have had to switch shoes but that is due to model changing in an old pair of Cascadia 11 my second 2 rotating pairs of hurt me doing the same I normally did when trying to come back running a 2nd time and possibly my 2017 injury when hit by SUV/larger crossover and ran away. I ended up finding a Chinese model with a very similar design to Brooks Cascadia model only without a rock guard and I am using some Dr Sholl's active insoles. I like trail ruining pairs because they still have a toe bumper guard and more of a shoe sole when all other shoes have lost the old toe guard and more a few models have lost the rubber from the sole. even in 2016 my road racing pairs of backup ASICS Gel 8 and 9 Racers (final editions of model) are using a light small toe bumper as this was period for the 9 ASICS Gel Racer when all models of shoes including most minimal road models had no toe guards on standard mesh not even using a tighter weave with a more durable overall upper, reason was Nike Free models had been missing a toe guard for a several years and some very popular lightweight racing Adidas model using Bounce midsole was missing any type of toe guard for the era.
Age mainly. And some unlucky people, like myself, who are predisposed to repeated injury regardless of what they do. Even some very high level athletes are prone to repeated injuries. Think Eilish McColgen, Max Burgin or tennis's Andy Murray. Myself personally, I've seen more physios and doctors than I've had hot dinners. I've followed every rehab protocol religiously, had several scans, including MRI (all normal), yet I suffer repeated mild soleus strains that put me out for 6-8 weeks at a time. Despite the fact that I have good running form (verified by every physio I've seen) I've now resigned to the fact that I just have an inherent and uncorrectable weakness in the soleous/achilles complex that can't tolerate eccentric contractions and I'll never be able to run for more than 10-15km per week, yet I can (and do) cycle 200 miles per week without the slightest problem. Injury is a bitch.
You're my greatest coach for running ever
👍 I agree 100%.
Haha! That segway for No3. 🔥🔥😂😂
You didn't mention the running surface!?
Yes he did. It was point #5
What about track or cross country spikes? Anecdotally (as in, I am not aware of any studies) switching to spikes can cause achilles issues. Any tips on handling this change? I know from personal experience, and that of other runners, that the flatter spikes cause those kinds of issues
People should see this before they are born
😂😂
I run 3,500 miles (5,000K) per year but is never damaged. Run slow long sessions and before I started running I did a lot of strength training legs and the rest of my body for 14 years and maybe that helps. Why a lot of legs when strength training? Well, it's the legs that the whole body rests on. Do I never run fast? Yes, 1-2 times a week or on races. How fast do I run when I jog? Well I dance forward for 6:40-7:04 minutes per kilometer (10:44-11:22 minutes per miles). That thing about dancing with the body when I run, I learned from F.Z
Thanx
Those words of wisdom are a game changer
I would say a combination of shoes and biomechanics can cause injury.
I have scoliosis and kyphosis, and running in barefoot shoes was the worst thing ever for me. Ended up aggravating a previous hamstring injury as well as getting bad PF.
Went back to my old shoe brand with some adjustments to the model, and I’m back to being pretty much injury free.
I know this is antidotal, but sometimes it is like being Cinderella when it comes to us runners and shoes. 😅
I am aware that injuries almost always result from wanting too much too fast. While shoes themselves are not the cause of injuries, can we assume that some of them can increase a bit a distance without injury? Or maybe it's result from the fact that well-cushioned shoes make us run more kilometers, but we do it slower?
Its not the shoes ! Nr 5 footwear 😂
These are all things that can be fairly well traced as reasons to have injuries, but the #1 most "sleeper" reason for strange inexplicable injuries is still shoe DROP. I've witnessed dozens and dozens of confused runners wondering WHY they are hurt while doing nothing wrong, and it can almost always be traced back to them running in an extreme drop shoe (10-12mm, or 0-4mm on the other end of the spectrum). If you've done everything right and still have a strange injury, take a hard look at the drop stats of your running shoes, and get out of the extreme range.
😆 - Never give up the fight 👟
Complete nonsense.
So Fredrick, sounds like you're saying that runners are not too bright!? 😢😅
My left leg is out running twice a week while my right leg only can run once a week... 😊
Don’t agree. Shoes that have a lot of foam on the heel and/or high drop mess up how I run causing all kinds of issues. Shoes that are too squishy (like the carbon plate Nikes whose name I forgot) also wreak havoc on my joints. No amount of sleep is going to fix the shape of my feet… so I pick shoes that are not going to throw my joints into angles that don’t work for me.
"My knee hurts, which shoe should I choose?"
Consider a proper weightlifting shoe and squat with them twice a week 👍
empirically shoes definitely matter. And I don't think this is a problem which scientific research can demonstrate very clearly either. There are so may different ways people run and there are so many different shoes. I just follow common sense. Think about extreme cases running barefoot or in high heels or converse. Can you still achieve the same 70mi weeks without injury? Probably the brand of shoes doesn't matter that's true, as every brand has decent models, but high stack/low stack, traditional vs new technology shoes seems to strongly make a difference empirically.
He didnt say otherwise, just that previous injuries, training volume, recovery and running form matter more
I agree Fredrik but that was just one study and I could say the same thing about the study: the participants swapped shoes at intervals running slower or faster in new shoes and so forth and so on. Besides, people who ask what shoes are better probably had an injury already in the past. We are not talking about runners who run at least 10 kms every day, we are talking about the occasional, a little overweight, slow runner who does not do strength training.
There is a difference in terms of shoes, it is not anecdotal. Please, wear a 20 kgs vest whilst running fast or long in a so called "barefoot" shoes, it's probably easier to get injured. In fact, high heel shoes put more pressure on the knee, flat shoes stretch more the calf. Bouncy shoes hit the tendons more than hard shoes. Then there is low arches, high arches and if one runs in zero drop shoes, he/she will tense up, maybe add the fear, or placebo/nocebo effect but it makes a difference. Why the psychological factor is not taken into consideration?
Maybe a better question would be, what shoes according to each individual will not cause more niggles? Are shoes really all the same? Sometimes people call an injury the degree of pains after a good run I guess. But yes, in a *perfect* situation, shoes should not make much difference as far as an injury is concerned.
Bunions
It's not that you can use shoes to reduce the running injury risk but there are shoes that can cause injuries and I think it's important to understand that shoes can play a major role in how ground reaction forces affect different tissues. One example would be the recent research on carbon plated shoes and bone stress fractures
My head hurts. What hat should I buy?
Shoes definitely matter. Switching from rock hard Adidas Solar Glide 4s to Puma Deviate Nitro 2s and suddenly I was running on clouds and I could run faster and further without injury. Since I was running so little it was a pretty obvious change. "But it's just anecdotal dude".
I later read that Solar Glide 4s predispose people to shin splints. I can anecdotally confirm that too. 0 shin splints with DN2s, constant battle with those in SG4s among other things.
For me the primary cause of injury is inflammation. When I lived with general inflammation I pulled calves and hamstrings all the time. Since getting over the inflammation five years ago I can run like an idiot and my muscles don't care. Just this year I finally heard some UA-cam doctor say what I've "known" all this time - "inflamed muscle is weakened muscle". And at least in the US everybody is inflamed.
What did you do to get rid of inflammation?
I am very well trained athlete, but I have kyphosis. Max cushion, rockered and carbon shoes gives me back pain if I run 10+ km in them. No problems with old style racing flats and track spikes.
There will always be a range of various ailments and individual aspects to consider. But for the absolute majority and in the grand scheme of things, shoes will never be more important than load management and prehab training. Still recommend a good shoe, of course.
Hi, but maybe some (cushioned) shoes will help to recover from injury faster....(?)
I avoid cushioned shoes like the plague and have way less issues by doing so.
But as Fred implied, anecdotal evidence is not main stream medicine.
Anecdotal evidence. As an older runner, one big toe has arthritis, bending it hurts, carbon shoes don't bend. End of problem. New PB....😇
Now ask me about socks......
Sounds like you don't listen too well 😂
@@mikevaldez7684 Ah, an expert. Thanks for correcting me, always fun to hear from experts.
Traditional socks give me blisters especially Thorlo socks, work that one out 😉
I have.
Injinji rules !
Love your videos and advice, Fredrik. But please shorten your videos, there is too much repetition in them.
Yes, split advice into individual smaller videos and make playlists as lectures.
my top list: running in air pollution cause my injury
Dont agree. Go run with high heels and see what happens. Shoes are the most important
The women's high heel 100 meter world record is around 14 seconds. That's faster than you
@@nept123 very funny smartass. In a sprint you run on your Forfood and toes. So the heel is irrelevant.
Troll
Of course if you take it to the extreme. Try running in broken glass.
Using Frederick's own style of reasoning against him, very good 😂