In this episode of ‘All Things Endurance Podcast,’ host, Rick Prince chats with Brandon Noble and Piotr Skrzypczyk of Foot Wave. Brandon is an orthopedic clinician and lower extremity biomechanical educator. Brandon, Piotr and Rick discuss various aspects of lower extremity mechanics and specifically how to keep runners’ feet healthy.

Below are the specific areas that Rick, Brandon and Piotr chat about during this episode:

1. Could you tell our listeners a bit more about yourself?

2. Why do runners spend so much time “recovering” everywhere except the feet—the first point of contact for every mile?

3. What are the earliest signs a runner’s feet aren’t recovering well before pain shows up—and how can a coach spot it in stride, cadence, or workout consistency?

4. How does foot fatigue quietly change mechanics up the chain (ankle → knee → hip), and what’s the simplest field test to catch it early?

5. What’s the difference between “tissue recovery” (soreness, irritation) and “movement recovery” (how you load and move)—and why do runners often treat the first while ignoring the second?

6. When a runner has recurring hot spots, arch irritation, or “beat up feet” after easy runs, what’s your decision tree—load, shoe fit, strength/mobility… and when does adding an insole become a smart step?

7. What does a realistic “feet-first” recovery routine look like—something a busy runner can actually do in 6–8 minutes a day to impact the entire movement chain?

8. How should runners think about the balance between building capacity (strength/mobility) and reducing stress (surface choices, footwear, and light support tools like insoles) to keep training consistent?

9. What are the most common mistakes runners make when trying insoles—switching too fast, pairing with the wrong shoe, ignoring fit/volume—and how can coaches help them trial support safely?

10. Where do insoles belong on the intervention ladder—as a temporary bridge to keep training quality high, a comfort tool for high-volume blocks, or something more individualized?

11. If you had to define “better recovery” in measurable terms—pace stability, long-run tolerance, next-day soreness, weekly mileage consistency—what should runners track to know an intervention (including insoles) is actually working?

12. Could you talk a bit about Foot Wave?

To learn more about Foot Wave, please visit:

www.footwave.com

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