Shoe Review: Brooks Ghost 13

Shoe Review: Brooks Ghost 13

Brooks Ghost 13

Category- Neutral Daily Trainer

Weight- 8.8 oz (W), 10.1 oz (M)

Heal to Toe Drop: 12 mm

Stack Height (Heel/toe): 35 mm (Heel), 23 mm (Forefoot)

Preferred Surfaces: Track and Road

Cost: $130

My quick Opinion:

As one of the most popular and beloved running shoes on the market, the Brooks Ghost is a go to for most runners. When I talk about this shoe with customers, I call it the Goldylocks shoe. It fits the majority of feet very, with lots of of room in the shoe and offering plenty of width. It also offers plenty of cushion to complete all of your daily training in. The Ghost may not have all bells and whistles of other shoes(rocker bottoms, carbon fiber plates etc) but it does the basics extremely well.

Pros for Brooks Ghost 13:

  • Comes in a wide range of sizes and widths
    • Comes in narrow, regular, wide and extra wide widths
    • In mens sizes range from 7 all the way to 15
    • In women’s sizes range from 5 to 13
  • Comes in a wide range of colors
  • Offers great amounts of cushion without being “too much
  • Has a good tread on the bottom of shoes that helps allows for performance on wide range of terrain and environmental factors
  • Secure around the heel
  • Fit a majority of feet
  • Overall great shoe, that does alot of things great

Cons for Brooks Ghost 13:

  • Too wide for some feet
  • Lacks some of the performance technologies of other shoes for race day

Comparable shoes to Brooks Ghost 13:

  1. New Balance 880:
    • I always tell if Brooks Ghost is a Toyota Camry then the New Balance 880 is the Honda Accord. They have many of the same features and are incredibly similar. The NB 880 is a little bit narrower in the toe box but thats about it.
  2. Karhu Fusion 2021:
    • The Karhu Fusion 2021 offers a more supportive ride due to the Mid foot fulcram. The ghost offers a more cushioned ride.
  3. Nike Pegasus 37
    • The Nike Pegasus 37 is more narrow daily neutral that can withstand high Mileage

Who would I recommend the Brooks Ghost For?

There is a reason that the Brooks Ghost 13 is the most popular shoe on the market.  Both for fit and function, the Ghost offers an unique package that benefits both experienced and new runners.  So I recommend this shoe for experienced runners looking for a trainer to put on a ton of miles. The accepting fit and cushion allows an optimal shoe for a new runner unsure about what shoe to choose.

Myth Buster Monday: How Does Caffeine Give You Energy?

How Does Caffeine Give Us Energy: MythBuster Monday


Americans drinks over 400 MILLION Coffees each and everyday; with 64% of United States adults drinking coffee on a daily basis. For most of us, we do not feel alert until we have had our morning coffee. The reason coffee is so potent at increasing is due its relatively high amounts of caffeine(~100mg per 8 fl oz). A recent, International society of sports nutrition position stand deciphered through all the research on Caffeine and sports performance and found….

International society of sports nutrition position stand: caffeine and exercise performance: Main takeaways

  1. Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies. Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions.
  2. Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use, although the magnitude of its effects differs between individuals.
  3. Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/kg body mass. Minimal effective doses of caffeine currently remain unclear but they may be as low as 2 mg/kg body mass. Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect.
  4. The most commonly used timing of caffeine supplementation is 60 min pre-exercise. Optimal timing of caffeine ingestion likely depends on the source of caffeine. For example, as compared to caffeine capsules, caffeine chewing gums may require a shorter waiting time from consumption to the start of the exercise session.
  5. Caffeine appears to improve physical performance in both trained and untrained individuals.
  6. Inter-individual differences in sport and exercise performance as well as adverse effects on sleep or feelings of anxiety following caffeine ingestion may be attributed to genetic variation associated with caffeine metabolism, and physical and psychological response. Other factors such as habitual caffeine intake also may play a role in between-individual response variation.
  7. Caffeine has been shown to be ergogenic for cognitive function, including attention and vigilance, in most individuals.
  8. Caffeine may improve cognitive and physical performance in some individuals under conditions of sleep deprivation.
  9. The use of caffeine in conjunction with endurance exercise in the heat and at altitude is well supported when dosages range from 3 to 6 mg/kg and 4–6 mg/kg, respectively.
  10. Alternative sources of caffeine such as caffeinated chewing gum, mouth rinses, energy gels and chews have been shown to improve performance, primarily in aerobic exercise.
  11. .Energy drinks and pre-workout supplements containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance.

How Does Caffeine give us energy?

Like the previous Mythbuster Mondays our assumptions are wrong. Many assume it gives us energy, but energy can only come from macronutrients(proteins, carbohydrates, fats). In some senses, caffeine does “give us more energy” by increasing our metabolism and mobilizing our fat burning. This increased metabolism energy production is part of what gives us physical performance enhancement from Caffeine

woman draw a light bulb in white board
Photo by Andrea Piacquadio on

The mental benefits that most of us chase with our morning coffee, does not come from increased metabolic rate. Instead, caffeine interferes with the very process of becoming tired. We begin to feel “tired” when adenosine, the chemical byproduct of activity, binds with A1 receptors in your brain. The process by which caffeine makes us feel alert, is that caffeine competes against Adenosine for these binding sites. This limits how many adenosines are able to bind with A1 receptors. Thus, caffeine does not give us more energy. Instead, it just makes it so we don’t realize we are tired.

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Hoka Bondi 7 Shoe Review

Shoe: Hoka Bondi 7

Hoka Bondi 7 Shoe review

Category- Premium Cushion “Neutral”/I would argue more support

Weight- Men sz 10.5 (10.7 Oz)/ Women’s sz 7.5 (8.9 oz)

Heal to Toe Drop: 4 mm

Stack Height (Heel/toe): 31/27 mm (W), 33/29 mm (M)

Preferred Surfaces: Track/Road/Concrete

Cost: $150


My quick opinion: In the beginning of Covid, every healthcare worker was placing curbside pickups for their pairs of Hoka Bondi. These are incredible shoes if you are on your feet all day and need maximum cushion. These shoes are also incredibly useful for individuals with high volume feet(wide and tall).



  • Cushion
    • May be the most cushioned shoe on the market
  • Roomy
    • Great for Wide and tall feet
  • Durability
  • Great for easy runs
  • Makes me 6ft tall
  • Offered in a non slip version


  • Heavy for running purposes
  • Thick upper material
    • Can cause feet to get hot during the summer
  • Looks
  • Too Wide for narrow feet

Comparable Shoes:

  1. Hoka Clifton 7 (~$130)
    • The Hoka Clifton is a more light weight and a slightly softer foam, The only issue with the Cliftons in health care workers and other long term standing is the crash pad(heel) breaks down quickly in the Clifton
  2. Brooks Dyad 11 (~$130)
    • This has a similar straight last with a wide base as the bondi. However, this lacks both the cushion and the height within the shoe of the Bondi
  3. New Balance 840v4 (~$125)
    • similar to the Dyad it shares a similar shape but lacks the cushioned feel.

Who would I recommend the Hoka Bondi For?

As I have mentioned multiple times before in this shoe review, the Hoka Bondi 7 is the ultimate shoe for anyone who has to be standing on their feet all day. It offers the cushion and durability to withstand 12 hour shifts at the hospital. Although it may be a little wide on most, many have found this to be beneficial as their feet swell throughout their shift. As a running shoe I wouldn’t recommend this for most, unless you are only focused on cushioning.

Check out my other shoe reviews!

Strength Training For Improved Flexibility: MythBuster Monday’s

an elderly man holding a kettlebell

The myth that strength training will make “Stiff” and “Bulky” was the common belief in athletic populations throughout much of the 20th century. This continued to be the belief in sports such as golf and dance until recent years. Although, most athletic communities have accepted that strength training’s benefits far outweigh the thought to cons; with the main con being that strength training will make you muscle bound. However, recent research has shown Strength Training as an effective intervention for improved flexibility.

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