Thanks for tuning into this episode of the Human Performance Outliers podcast with Zach Bitter.

All right, folks, welcome back to another episode of the Human Performance Outliers podcast.

I'm your host, Zach Bitter.

And today we have a solo episode.

I have some listener-inspired topics that we're going to hit on today those topics include going over the topic of insoles and orthotics like how and when you should use those sort of things in your training and racing,

what I consider kind of best practice, I guess, with those type of things.

If you need to use them or if there's something that you should have as a tools

or if you should look at eliminating them all together,

we go over kind of the ins and outs of that.

Also, vertical gain and loss.

So a lot of folks in endurance sport these days are picking courses that have a lot of what

they call climbing and descending.

So what do you do with that?

How do you prepare for that?

And specifically the question that came in about this was more along the lines of do I

need to or should

I do this even if I'm preparing for a flatter race. So I look at kind of how I would maybe implement

vert training into a plan out the gate and then what type of modifications I would maybe make

based on the personality of the runner,

just the unique needs of someone running as much as you're likely going to do if you're doing a long race and things like that.

So we talk a little about Verton, where you should put that in your plan,

regardless of whether you're doing mountain races, rolling hill trail races or flat tracks and roads and things like that.

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