Josh Sherman - Outdoor Fitness Coach

06/14/2025

Dr. Keith Baar is a Professor at the University of California, Davis in the Department of Physiology and Membrane Biology. During his Ph.D. studies, his rese...

04/16/2025

This is the most comprehensive video I’ve found so far on creatine for muscle building, sports and endurance, cognitive benefits, and bone health.

Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack: http://drinklmnt.com/thomasEverything You Need to Know About Creatine w/ Dr. Darren Candow, Ph.D....

09/27/2024

Exercise scientist eviscerates false fitness claims.

This guy’s ads were infesting my YouTube views until I finally blocked the ads.

Anytime someone tells you that you can get a chiseled physique regardless of diet, or that you can achieve the same results as famous actors with one simple tip (unless it’s taking steroids), be skeptical.

Good fitness scam debunk.

Dr. Mike Israetel Reacts to the best and worst Hollywood workouts and celebrity training, and evaluates how effective they are, based on current science!The ...

05/21/2024

Interesting insights into long term weight loss based on the habits and tendencies of “dieters” who kept weight off for 3 years vs those who regained the weight.

: https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1862481Losing weight and keeping it off is HARD. A recent syst...

04/05/2024

(Ways of calculating your Zone 2 / Aerobic Zone Target Heart Rate)

Hi Elijah. I’m still a beginner so I can’t say whether it works. There are a lot of stories online.

As far as how to calculate it, there are several different methods. Different ones seem to work better for different people.

There is the MAF formula or MAF equation which a lot of people swear by but it uses an age deduction so it might not work for people with a very low or high max heart rate. It does make an adjustment for fitness level, but not for max heart rate.

There is the % of max heart rate someone pointed out above. If you don’t know your max heart rate it uses an age based equation and can be very off. My max heart rate according to the commonly used equation is over 20 bpm off from my actual max. So if you use this method, it would work better if you test to find your max hr. Then multiply that by 70% and get as close to that as you can without going over.

There’s another method I found out about more recently called the Karnoven formula, or % of heart rate reserve. This has an additional data point of resting heart rate, which you can monitor using a fitness device with hrm during sleep. It also uses max hr, so if you estimate it using a formula the same issues apply as above. You would calculate 70% of your heart rate reserve, and add your resting heart rate to find your target.

The talk test or rate of perceived exertion is another way. I’m a dork when it comes to numbers and data. There’s also percent of lactate threshold also using 70% but I haven’t tested mine.

Using myself as an example, MAF puts me at 136 if I don’t make an adjustment. % of max as tested puts me at 140. % of HRR puts me at 155. I did this a while back at 140 and saw results up to a point. Am a couple weeks back into it now using 140 currently. Am a little skeptical though about the arbitrariness of the 70% number which is used in all % based formulas.

04/02/2024

(On the subject of longevity drugs:)

“Most supplements will fade away. But exercise will continue. If you could encapsulate the benefits of exercise in a pill, that would be the most sold drug ever in history.”

-Dr. Inigo San Mallan

01/06/2024

From a conversation on how joining the track team in high school made me hate running and it took me many years and a pair of vibrams to realize I do enjoy running, just not running in circles around a track as fast as I can in traditional running shoes.

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I’m also not particularly gifted athletically and still do not enjoy competitive running. I’ve only run one actual race and I’m happy just to have completed it.

From what I’ve heard from others, humans have evolved to be runners, based on our evolutionary history as persistence hunters (running down prey over long distances). We are not particularly good at sprinting compared to other animals, but in my understanding we surpass all other animals in our ability to run long distances, even including deer, horses, etc. So by that theory running is very natural for humans.

(This was / is not intended to imply that I’m suggesting you should run or that everyone should run just because it may have been an important part of why we survived as a species.)

I would say there is some evidence to suggest that running form is a big determining factor when it comes to whether running is healthy or not. And associated with that is footwear to the extent that it impacts running form. Unfortunately running shoes historically have used large wedges (heels raised more than toes), which allows for and almost compels heel striking, landing first with the heel. If we watch any young children running who have not yet “learned” running, you’ll see that they do not heel strike. Heel striking creates a lot of impact on the knees and throughout the entire kinetic chain.

I would say for anyone inclined to try running, to at least practice and begin learning form without large foot cushions and especially without wedges. If you take a runner in traditional running shoes (like me in high school) and make them run barefoot, they would be slamming down their heels. This is almost impossible to do without pain. By taking off the shoes, or by wearing minimal foot protection, the running gait naturally shifts back to forefoot landing which is our natural way of running. This employs all our natural shock absorbing infrastructure that we were born with rather than relying on shoe cushioning for that.

There is some evidence based on runners running on force detection plates that barefoot runners have much less impact than runners who wear cushioned shoes. When I was personal training I had one client with knee issues, who; after only a few barefoot practice sessions, was able to run at least short distances without any pain. Again this goes back to re learning our natural running form. While running I had him listen for foot impact and try to make as little sound as possible. A quiet runner by definition has less impact than one whose foot noisily slams into the ground.

Again, not pressuring you or anyone to run at all, just sharing some thoughts here that may be helpful if you do decide to give it a try.

12/14/2023

My knees used to hurt when I ran, but each time it took longer and eventually they stopped hurting. I can’t say if it would be the same for anyone else, there are too many variables. Forcing myself to run at a low heart rate and doing some barefoot running practice was helpful.

12/14/2023

For a while during the pandemic (about 2 years) I tried to make it as an outdoor fitness coach, like a personal trainer but all outdoors. Had some strength training clients off and on but mostly led hikes. Noticed in the course of that, while hiking is cool for a base level of fitness, the real gains there were more about the therapeutic qualities of spending time in nature. It felt very healing to be out there, both for myself, and reportedly, for the people who hiked with me regularly.

11/19/2023

Had a good hill run today. Ran it 10 times, about a half mile up so one mile total per hill. Slow as s**t but for me I think it was a PR. For some reason the idea popped in my head to celebrate by running an extra one backwards.

It was harder than I thought so I backwards ran up the steeper first half and then back down. Maybe next time I’ll make it the whole way. Feels like it’s definitely good for leg strength, my legs were smoked and my hr was very up there on that last one.

10/20/2023

(Thank you Ryan Miller!!)

-In response to the question: what brand running shoe should I get?

As someone who worked in the running shoe industry for 13 years, as well as coached runners in a physical therapy clinic for 10 years I would like to offer some thoughts.

1. The best way to find a shoe for you is to go to your local running store and try as many as possible. Choose the pair that feels most comfortable. It really is that simple.
2. Having a shoe store employee watch you walk/run and suggest a shoe is all smoke and mirrors.
3. "Stability" shoes do not "correct" pronation. It is debateable whether pronation even needs to be corrected as it is your body's natural movement to absorb shock and provide recoil.
4. Flat feet does not mean you need arch support. You need stronger feet, stronger core, and stronger medial connection from core to feet. Arch support will make your feet even weaker.
5. Every shoe company makes several models. Asking what a good shoe is and getting answers like "brooks" "hoka" "nike" etc is completely useless. Most are made in the same factories overseas. The quality is the same across all brands.
6. If you are on a budget look online for last years model. Don't get a pair of non-running shoes.
7. Despite the guise of science, the primary focus on design is the LOOK of the shoe not the fit. Most running shoes are too narrow in the toebox. A lot of you are big dudes. Look for a shoe with a wide toebox so your toes can spread. Allowing your big toe to spread provides far more stability than a medial post and arch support.
8. Many heavy lifters know when squatting, doing deadlifts etc the flatter the sole the better. Running shoes with a raised heel, which is most of them, alter your posture. They jam your hip and lower back. They shorten your calf and achilles. They alter your running style for the worse.
9. Always transition from shoe to shoe gradually.
10. For many people it is hugely beneficial to incorporate a small amount of barefoot running to get a baseline of your mechanics without shoes. This will also strengthen your feet. Consider lifting barefoot as well. Remember if you do drop a weight on your foot the 4 millimeters of mesh isn't going to do anything to protect you. Unless you lift in steel toe shoes, barefoot lifting is no more dangerous than lifting with shoes.
11. Don't overthink it. The idea of getting fitted by an "expert" who is often an 18 year old high school runner is a sales tactic the industry has used to sell you $140 technical running shoes.
12. That said, your local running store is still a great resource! Many folks are knowledgeable and can help guide you towards a comfortable pair. The community and camaraderie they provide is great as well.
13. If you find your dream shoe buy as many pairs as you can. That model will change next year, often drastically. The most frequent complaint I heard in the industry was "why did you change my favorite model? the new one sucks."

From Ryan Miller, Boston

05/21/2023