What Happens When You Transition to Barefoot Shoes
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- Опубліковано 14 чер 2024
- In this video, we discuss the 10 benefits of barefoot style running shoes. We talk about how it can increase efficiency, reduce impact forces, increase cadence, improve ankle stability and foot strength, reduce pronation, promote good toe alignment, and more. We also discuss how to properly transition to barefoot shoes, and provide resources to help you do so.
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Things mentioned in this video:
Chapters:
0:00 Start
0:36 1. More efficient technique
1:07 2. Less impact forces
1:35 3. Better use of Achilles tendons
2:02 4. Reduction in vertical oscillation
2:53 5. Lower ground contact time
3:41 6. Increased cadence
4:31 7. Improved ankle Stability
5:26 8. Increased foot strength
6:10 9. Less pronation
6:49 10. Better toe alignment
7:27 How to transition to barefoot shoes
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Content Disclosure: The information provided in this video is intended for educational purposes only, and should not be construed as medical advice.
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After I found this channel in March last year, man...I just can not thank you well enough for changing my husband's and my health 180° degrees. I just wanted to say that You are Amazing!
THANK YOU 💟
Could you do video for us non runners for people who just walk
That would be good.
Walking barefoot has very little difference to walking in normal comfortable footwear. I walk around barefoot wherever possible.
Sooo I kinda jumped into this around a month ago and transitioned with no preparation, I wasn't able to walk after the first day due to me running 5 miles that day, but so far it has gotten better and recently I ran 3 miles with no problems
This might have been your best video so far - sharing like crazy to family and friends 💪 thanks!
Awesome! Thanks for your feedback and support 🙏😁
Thank you for the great content! I have been wearing barefoot style shoes for 1 1/2 years now. I jumped all in, the first few days my feet were tired but not hurt. After about 2 days I couldn’t stand any of my other shoes anymore my cushioned shoes hurt my knees and back.
Yes. Make the transition from overly cushioned and confining footwear to wide toe-box, minimalist shoes slowly.
It’s taken me about a year. And there was some trial & error involved. But now my feet and ankles feel ten times stronger than before I started my barefoot journey.
Did you ever stop feeling calf pain after running?
I haven’t got back into running yet. My point is that my feet are ten times stronger than before my transition to minimalist footwear. I regained all ankle strength I’d lost over the years. My legs are stronger than ever in general and I can work climbing ladders without pain or injury.
for me, the reduction in impact forces when running barefoot allows my breathing to be much smoother which makes all the difference.
yeah we are defo going back to monkey. If you wanna live in this society you gotta trade some stuff for all the facilities you get and the comfort
I just started running with "water shoes" and will never go back, ever to regular running shoes. My tendinitis that I have been suffering from for years is almost gone in one week of running with this shoes. Also my knee are way better with this shoes. My whole lower legs feels harder and stronger. The only thing I regret is not knowing this on my 20s. I'm 45 now and looking forward to spending my remaining years running bare foot shoes.
Absolutely love this video! Would you mind putting links to the studies that you used in the description?
I also lift weights in Vibrams. My feet, as a result, have gotten thicker & developed more muscle in the feet, due to the toes having to work to help keep balance.
I did my last running shoe run last weekend. Went on 18miler and afterwards I had blisters and it feels like my big toe nail is going to fall off. I’ve had these shoes for 6 months this and I still can’t get used to them. So I’m done with them.
Yesterday was my first day running in minimalist sandals. I have been transitioning to barefoot for 2 months mostly just walking in my sandals. I did 8 miles running and LOVED IT. truly a more sensory experience. Feet are more tired than usual but that’s exactly what I wanted. I want my feet to gain muscle and flexibility.
Love your channel!! Great information especially since I’m fairly new to barefoot shoes! I currently own Xero HFS (my favorite), Wildlings, Splay, and Whitin. Thinking about getting Vivobarefoot but the price scares me.
Thank you for addressing the role of gait in bunion formation. I just turned 62, my two feet have been in & out of the same shoes & boots all along, but only my left has a bunion. The difference has to be in the way I have used & moved that foot.
I'm thinking, for one, it is my non-dominant leg and for another, when I was about 13 I had a pretty good sprain of that ankle that left it a bit thickened and slightly less mobile to this day. The compensations you describe surely would have been at play during healing and could very well have become habitual. I didn't notice the bunion until my 40s, and then only as an awareness of having less balance stability on that foot.
Again, thank you so much for what you do!
Fantastic!
Thanks
You're amazing.
Thank you so much to let me know barefoot shoes, and i love it. Is there any minimal or barefoot basketball shoes you recommend?
what technique should I use while still running with average cushioned runnning shoes? I want to slowely transition to barefoot shoes, but I also want to maintain my regular running workouts
Hello! Can you make a video or give recommendations for shoes that are good for lateral movement like tennis or pickleball.
It is really nice to see that someone making a vedio for my type of people 🥹
Thanks to Fidias and you for the challenge for standing for 100 hours and I thought to give a look on your channel and guess what I found my problem but really need a solution for that would you please help me. Well I am a victim of flat foot recently it is in a pretty bad condition when I recently visited a foundation which which work for those people who have serious issu with there leg or mostly they go there for a fake leg well lets keep that a side well one doctor from there told me that if do not do something really quickly then I might face some serious problems in the near future. I really want you to make one more video on flat foot. And also they made me a brace which I need to wear like 24/7 but its really kinda impossible because I have just got admitted into my college and its kinda a far so I need to get a bus in order to go there and its really hard to walk swiftly with that. It will be very helpfull if make a video on it. It will be much more helpfull if we could talk through social media or a meeting. And your videos are really helpfull.
Love from Bangladesh ❤️💚❤️🇧🇩
This makes more sense, the big companies are just catering to the athletes since they are the only ones that would lean more forward when running.
Can you please do a video on sinus tarsi syndrome? I have a weird combo of that, high arches and over pronation. I have no idea where to start with this but steroid shots haven’t solved the ankle swelling…
nice video...can you please make a video to give some advice for people whith accessory navicular bone🦶
thanks in advance✌✌
Hey i am a runner i run five out of 7 days ... Im prone yo sore shins and I've always wanted to run in barefoot shoes but never had the confidence... Will the possibility of sore shins hamper the start ?? Im free of them at the moment but wear really cushioned running shoes ... Id love to try it as its so much more natural.. thanks in advance ❤
Really nice video!
However I was wondering about the conclusions regarding the shorter ground contact time. In the video it's claimed this decreases the force on your feet. But general physics would say that the forces would actually be higher assuming the total change in velocity is the same in both situations.
If that is the case the shorter the contact time the higher the acceleration and thus the force (F=m*a)
That combined with the higher cadence would make the total accumulated force much higher.
What the real difference in force (perception) is the was the Achilles tendon can absorb impact when forefoot striking.
But ofcourse I may be completely wrong. Just thought it sounded a little counterintuitive
My own answer would be that while the forces may be higher, how are they being absorbed? In traditional running shoes by the joints/cartilage, especially when heel striking (which those shoes encourage), vs. when wearing minimalist shoes it encourages proper running mechanics so that that the forces are absorbed by the muscles that support the joints.
Its funny because I talked on some of the same issues almost the same time you released this video. Check My Camino Gear video, when Im start talking about Shoes. But even though I wear Altras and Xero Shoes here, and I add some cushion to the sole, and Olympus 4, I still think Its much better approach than tradional Running Shoes or None Zero Drop / wide toe spread.
will barefoot shoes help me with runners knee? I dont run, but I walk a lot
Where can I buy splints and correctors not even on online here in the Philippines both my feet big toes with bunions and slightly big pls reply Thanksgiving
Please do a video about pelvis torsion
I might just print the url for this video on cards so I can hand them out when people ask about my shoes or the bounce in my step.
I'm not much of a runner anymore, once was. But much prefer 'glove shoes' on short runs I do. Only problems are difficulty putting them on (my toes are not spaced well) and I have concentrate on making *any heel contact at all* as I tend to go only off the ball and toes which quickly over works my calves to the point I'm nearly limping for a few days after. Similar to running barefoot on the beach. Simply making minimal heel contact significantly but not fully mitigates issues.
Favorite attributes to minimal shoes is my stride is shortened (cadence noticeably increased), more agile and enabling far faster change in form--say to sprint across a busy street starting off with rapid shorter stride then lengthening it it out as speed is achieved. It's a much better experience. Beyond calve concerns, only drawback is susceptibility to sharp little rocks, I won't much be able to run along railroad tracks for example with the sharp gravel used there.
Can u please make video about pelvis rotation
im still on the fence with barefoot shoes, at 51 lower back issues, ive looked at xero many many times and just not sure if going from brooks ghost 15 to barefoot is wise for me.. Anyone just switch over, if so what did you use and what are you using now.
Altra Escalante 3 running shoes. For now I run with these with toe socks and correct toes spacers. And for walking I’m going to get barefoot shoes with the bare minimum cushioning. Like VIVOS or Freet.
i start running with Barefoot shoes three month now. Before that o never even walk with barefoot shoe. Now i can run 10-12 km with this. But 7 days ago at the time of running i just sit back at road. Huge pain in my Achilles Tendon . Cant even walk back home. I don't understand why. am i pushing myself too much?
Genuine question: how do these compare with insoles for ppl with flat feet?
I m running barefoot from 2 years, when I tried normal running shoes again I felt that I can use My new Motor Scheme even with running shoes. But I still run with barefoot, it s pleasant
What about running on hard surfaces like pavement? I feel like having shoes would be useful for runs done only on concrete or pavement since these are much harsher surfaces than would be found naturally in the wild. Also, I am a forefoot striker when running with shoes. I enjoy running barefoot occasionally on grass, but I haven't tried a barefoot shoe on a city run on concrete and pavement-- not sure if it would actually be better than my traditional running shoes.
I run minimal sandals on concrete no issues. I actually prefer it since it keeps my feet cleaner. It’s a myth it’s “unnatural” and therefore incompatible with barefoot.
Go to Africa or Mexico and that ground is hard as cement or at least not far from it. Nature has way more rocks and worst things then leveled cement imo.
Can you speak to the benefits of grounding when running in true naked feet. Are there any “barefoot shoes” that also support a grounding connection?
I've been barefoot/minimalist for years (sprinting, hiking, lifting, etc) and now back on the tennis court. What do you think about minimalist shoes for the tennis court? Linear and predictable foot placement/weight bearing via running/sprinting is one thing. Very hard surface plus lots of shifting/turning, etc might be another thing; not particularly natural. Thoughts? Any particular suggestions shoe wise?
I've been playing tennis in minimalist shoes and then barefoot shoes for around 10 years. I first tried tennis in VivoBarefoots and now wear FiveFingers exclusively. I find it very comfortable and more agile than wearing regular tennis shoes.
However, because tennis requires much more complex movement than running, playing in minimalist or barefoot shoes can be very taxing on the body and can easily result in injury. In my experience over the years, I've suffered from foot, knee and hip pain, and plantar fasciitis. But once I corrected my technique, each of those conditions has gone away, and I can now play pain-free. So unless you are willing to re-program your footwork and be very diligent about drilling it into muscle memory, then I wouldn't recommend playing tennis in minimalist or barefoot shoes.
If you're interested in the details of my technique, reply to this message and I will share them with you.
@@am8449 Many thanks, yes I am very interested. I am convinced that in minimalist shoes on court I am far more agile (even catlike!), have far better ground-feel (which I love), and a very heightened awareness of my footwork (as you know, hugely important). I was a competitive sprinter and trained (and still trained) near barefoot; so I have a good foundation to work from. I believe that if I can transition properly that it will ultimately mean less stress for joints/ligature; the forces will be absorbed more via front/rear chain musculature. Would be great to hear from you!
@@am8449 Hi there! I've tried to reply with another way of contacting me, but the algorithm deletes my reply. Anyway, looking forward to hearing from you.
Myth that hard surfaces are unnatural in the wild.
Hardpack and rocks can be just as solid as cement. Leveled Cement is actually a pleasure to run minimal shoes on.
I tried your vivo barefoot discount code to buy my first pair but it didn’t work 😔 did it work for anyone else?
What about playing basketball?
Gold
You should make a video for Diastasis recti in woman and how to close it. And how to strengthen the pelvis !!!
I dont think our ancestors were running on hard concrete.... i think having a rotation of different types of cushioning and shoes is best.
I have a few questions for my fellow exeprience barefoot shoes crew. Last month, I've bought pair of Vivos for work (medical care), to try out and see how it works for me. After first few days Ive exeprienced, like all of us, pain in my feet, and I do still have a pain which is managable. Before few weeks I've got me another pair of Vivos for a daily walk and now I would like to get one more just for running. And now the questions. :D
1. When I walk and have headphones on, I can fell that I still walk on my heels and it sounds like drumms in my ears, so I would like to know is that going to change with time? My GF has also told me, that I walk like a duck in new shoes.
2. Which shoes would you guys suggest for running and gym? I run on concrete and in the park and my runs are between 3-5km long.
Thanks in advance! Greetings
I've been wearing barefoot shoes for a little over a year now, started with WHITIN running shoes I found on Amazon since they were cheap and I wasn't sure how I'd like them . I currently wear the Xero shoes Zelens daily no matter where I go. Also have a pair of their sandals for the hot summer time and WHITIN Yoga sock shoes for around the house/taking the dog out. My wife also tells me I walk like a duck cuz it sounds like I slap my feet. I figured it's because I'm flat footed, even back when I wore Converse my walk sounded the same. Although since wearing these shoes, I've developed a little arch and my feet feel stronger/more balanced if that makes sense. I'd say practice subconsciously walking less on your heels and over time it'll come natural, but it'll take longer than a few weeks. As for running and gym shoes I hear the Vivo brand has really good ones for that, and you could also look into Xero shoes. Technically my Zelens are labeled as road runners, but do your research and find the best pair that fits what your looking for. Good luck!
neuro balls and some digging around chris kidawsky from the back pain bible amongst others helps. like often fascia is weak and ass. and needs love. but also u need to grow. but neuro ball is one of the best tools to smash it open. thou fascial release is highly.mismatched and halfassed. also whats up with the foamroll and something gun cult of no results. ajd the arbitrary 30 sec is enough lie. and the i need to spend 30 min every day deapite no problem. neuroball has a little and bigger ball and thus hits about all fascial places for release. but. about 2 mins per place isnt a anormality. and yea. as i transitioned i used it nearly daily. but readjuatments take time. also do foot exercises and do breaks. also big tor ofteb gets smashed. often a week link. that needa extra love. also goata amongst all being ass in some arias and some of wecks head over foot principle. i made a playlist for this with all my favorite videos. if u wana have links. click on my provile. but yea. neuroball goated. and good luck. also do a movement recode or u will get torn apart. and the 15 mib fascial release from human garage tv is good exept palet swipe. the first exercise. thumb in mouth is a stupid one. so yea. good luck. often its lack of bloodflow. and or overstrained things. aka fasxia tendents muscles etc. needing to readjust or tension integrity being used lije ass and force improperly directed through the foot. and also retraining posture and so on. functional patterns has good videos on it. but there are lany ways. graham tuttle is great. he is the barefoot sprinter for a reason. thing is. u start 8 h without transition periode before u are ready. and probably lack foot shaped flat shoes with thicker soles to recover your feet. great idea. u got pain. oh no. what wonder. dont be discouraged but lets be real here. take it slow buddy
also without retraining. ofcorse u will walk like shit. also yourbody has to readjust its posture and foot. no exercises. the f u thinking. u are just new to all of it. also get a neuro ball and thank me later.
vivos are goos and xeros. thing is. anyas regiews has a good site for all of this. and yea. your sgoes should be fine if they fit u. it depends. 3 mm is cool and all but 6 mm has its charms too in the sole department. so does a cushioning sole. it all has its time and place. also mark bell has a running video. also check my chanel trainings and biomechanics if u want my belives. should be overkill. get a neuro ball. no seriousely. get one. and use it regularely. also get back pain bible and look up pain bibles chanel. the chanel of the author. who explains some fascial stuff very well. or wellhe. kidawsky has been on mark bells podcast. his firsr episode without weck is what u wana look at. also on form. mark bell asked around a ton. and yea. many peraona overfocus on front foot stuff. u lean corrwct u are more mid foot but slightly front foot. i walk on heels a ton. its just requiring u to be a bit stronfer but strides arent as awkward. i stopped to worry. the key is. learn biomexhanics stuff. aka weck. goata and the likes and it will reintegrate if u do some digging and some exercises. grah tuttle had a podcast on atg for live. he mentioned it perfectly. good luck. the shama sandals guy was on mark bells podcasr. shama sandals goated sandals. he mentioned good stuff. same with the lady from naboso. or the episode wirh anya on mark.bells podcast. its not as important. just get stronger ajd resillient and learn to use tebsion integrity in an efficient mannar to use the forces that come in and not get wrecked by it and take it slow abd steady. i know i beat a dead horse. neuro ball. with a normal tennis ball its to soft. a lacrossball is to big sometimes. and without a little and big ball aka neuro ball is a all in one. uts not as easy to work thw fascia. i had something like fascitis. or how ever its called. and that ball. it works. oh no. plantar fascitis is so hard to beat. oh no. if only there was a solution. neuro ball exists.
also get any shoe that u cab wear and look into different foot shapes. we arent all exactly the same. and into different sole types. all barefoot shoes good. and look into slants for squats. couse there is a reason why gym shoes often have em built in. i belive its bad to have it built in becouse u dont always want it and slants or the bigger door stops or how those things. pretty good. gym just often... its easyer to not use the same shoes if u havw dirty ones for running and cleaner ones for gym. also a oportunity. if u are strong enough to use slimmer soles. couse it fits. and swap to bigger ones. anyas reviews. the website is great
So you said your Achilles tendon gets activated, so does it strengthen the Achilles tendon?
Of course
Yeah 5:49
Thanks
For sure 👌
How about zero drop running shoes
Toppp
Hope one day this videos will be in Spanish, wanted to share but they don't understand.
👍
Can I still run on asphalt in barefoot shoes or should I be on a softer surface?
Even when I ran in conventional shoes, I ran on soft dirt or grass whenever possible. Maybe it doesn't matter if you're doing low milage, but anything over 25 miles a week and concrete and asphalt will take their toll.
As long as you are not heel striking it dies not really matter. However uneven, softer ground will provide more benefits to your overall foot health.
Why does thigh chaddinf occurs when i use my barefoot shoes
Only agree to point 9 and 10, other points are not true to many runners. Misleading info in the beginning. It's great entertaining video.
i walk and do steps every day - no running - & you can pry my xeros out of my cold dead hands! (or off my cold dead feet)
Isn’t this based on assumption that ppl before, when cushioned shoes did not exist, did not suffer msk injuries at same rates as today due to usage cushioned shoes? There is no data to compare. What makes sense to me is to not create an approach of one size fits all, but to have options for different types of feet. People with hyper mobility in the subtalar joint for example, may not like these at all, and folks with distrophy of plantar fat pad will find these shoes would really hurt their feet, etc.
What if we never evolved but were designed to run the barefoot way? Appreciate your channel.
Yes unfortunately a lot of good channels are spoiled by this weird philosophical madness of evolution.
I agree. Evolution is a bunch of foolishness that. I fully believe we were designed to walk and run barefoot
Sounds logical but why don´t long distance runners use barefoot style shoes?
There are plenty of distance runners that do wear minimalist footwear. However, just being a "long distance runner" does not make you immune to societal trends and commonalities that you've been accustomed to know since childhood, nor does it make them even professionals/experts on running or educated on podiatry.
♿️
I will switch to barefoot shoes when Eliud Kipchoge does
You’ll have to wait for him to change his sponsor then.
Hmmm, this uh, feels really biased & not genuine to the whole field of study. It feels more like a commercial as opposed to "here's all the info, decide for yourself". There's a lot of good info in here, it just feels skewed in it's presentation
Think like the way Athlean X or Jeff nippard present info vs The Liver King. I want a "here's everything honestly" not "we figured out the secret way to make you live to 150 & it's through our method only"
I see where you are coming from. Do bear in mind that this is a video dedicated to the benefits of running in barefoot shoes. And we do note a major risk at the end. That being said, we plan to produce more in-depth content on this topic in the future.
There are no commercial interests here. Compare this to the marketing of Nike, Adidas etc
Of course he’s biased, he’s done enough research to form an educated opinion! And he’s been so kind to share his findings, as well as links so we can do our own research. Who takes the time to follow up on this information? I do!
I’ve read and printed numerous articles and references found in those articles,
So it’s probably time to step off of your soapbox and create some content that supports your view…. Eh?
This is one of your best videos.. This is something I can easily share and explain to friends and family!
The diagrams, background information, and scientific research papers (and the links to those research papers) are fantastic! I really appreciate your perspective and how you provide the information that you use to form those perspectives!
I’ve personally went to almost all of the links including our papers to do by reach Church thank you sir epic channel you have going keep it up we appreciate it
I think I'll run in normal shoes, just like 99.9% of people have been doing for decades without issue. But you enjoy your plantar fasciitis.
🐑😂
@@hasanmchattan1374 Don't kid yourself. You're a sheep too. You just followed a smaller herd.
@@scottk1525 Uh oh looks like I triggered Mr. Scott 😂
I think I'll let my feet have the space and freedom to move how they were meant to in my comfortable barefoot shoes instead of cushioning my heels.
@@jonathanmordekovich9258 this might shock you, but we do a heck of a lot of things in tennis shoes that the human body did not evolve to be optimized for (ie: sprints, long distance running, heavy lifting, crossfit, plyometrics, action sports, etc.) Therefore, the "natural" method may not be best. If you live a life of gentle power walking, I'm sure this gimmick will work just fine for you.