How to Transition to Barefoot Shoes SAFELY
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- Опубліковано 13 чер 2024
- Transitioning slowly and thoroughly to barefoot shoes is essential forgetting the most out of these minimalist footwear, while also reducing ones risk of injury.
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Chapters:
0:00 Start
0:11 Why a barefoot transition period is important
1:20 Addressing issues like over-pronation
2:24 Wear barefoot shoes
4:19 How to strengthen the foot arches + exercises
6:48 Cause of plantar fasciitis
7:17 Learn to forefoot strike
9:40 Barefoot running program
11:00 Adapting to barefoot running
12:51 Summary and conclusion
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the barefoot community doesn't publish enough of this kind of info. the points made here are key, but they are often glanced over or not emphasized enough when talking about barefoot. very good.
Thank you so much for your feedback! We felt exactly the same way as you, which is why we made this video. We have now even taken it a step further and produced an in-depth Barefoot Shoe Transition Program. We cover everything from mobility, arch development, glute activation to proper running technique drills. We hope that this program will help many people successfully transition to barefoot gait without getting injured. Learn more here: bit.ly/Barefoot
@@barefootstrength If someone has a wrecked knee like myself (no meniscus or cartilage and down to bone on bone) but are too young for a total knee replacement I highly recommend barefoot walking to releave the joint impact of heal strike, and myotherapy to realign any muscluloskeletal and joint issues. I went from very heavy pain killer use and no walking to not even an asprin with 20km walks three times a week. And by being sensible and avoiding harsh torsional movements and jumping I go pain free about 90% of the time and the pain that does occur is at least 90-95% reduced from before and usually caused by over or repetative surface (ie, always walking on cement footpaths) exercising and poor diet periods. Hope this helps.
There are ways to rebuild cartilage and ligaments. Not sure where you live, but look for a doctor that can give you HA (hyaloronic acid) injections and take a silica supplement or MSM. HA does not rebuild cartilage but it does give you the fluid that cushions your joints, something we all produce in our spinal fluid. It will get you up on your feet. I hope it helps many more people reading this.
@@davespanksalot8413 wow, thanks for sharing 🎉
True. Got hella knee pain from wearing one hour. This was 2 weeks ago I still have pain and can’t go for a run
I’m in my 50,S. Barefoot trail running about 10 years. This guy’s info is solid.
How long did it take you to transition?
@@paulwalther5237 A few years. First I spent a couple of seasons (I mean, no winter) hiking in Teva sandals, introducing more running as I went. In the third year I transitioned to the Vivobarefoot Primus - Vivo's were lighter then, they would be more like a Merrel Vapor Glove today. Finally I introduced winter running. Although this is a long time I feel I could not have kept running in traditional shoes at all, so to me this was moving forward. Also at this point I was in my early 40's so taking it slow. If I had no winters I think I would have transitioned in 12-18 months? Not sure - I had to learn to stretch more effectively to make this work at all and it hasn't been perfect, the first winter I gave myself an overuse injury on my left achilles. Bear in mind I'm on dirt. If I had to run on concrete sidewalks not sure I ever would have transitioned successfully, ymmv. Good luck.
@@davidhunter5207 how long are your trail runs?
Glad to know because I’m new to all of this so glad he is giving accurate info
I didn't transition right and overdid barefoot running in my first two weeks which got me an achilles tendinopathy. Take this video seriously to avoid injury and months of rehabilitation!
Did you find any signs/ feelings before getting this? Did it hurt?
@@lianxie5582 There were no warning signs, pain just appeared one day. Pain was moderate, I had to stop strenuous activity involving the area. I did rehab properly and gave it time and care so the tissues can heal fully before slowly transitioning back into barefoot running as described in this video, no issues since.
Me too, looking forward to walking properly again, but still more excited to stay barefoot and get super strong in that area, 7 hrs too much for second run.
I am fairly new barefoot runner, I just finish my 1st half marathon, finish 70 out 800 pretty good time. Glad you comment your experirnce so people want to try barefoot running can be caution. I actually afraid that people around me just cold turkey try barefoot running, and get hurt. I will advice them to watch this video and tell yoor experience.
@@williamwallace8624 glad it didn't discourage you. I am fairly new barefoot runner, actually new to running altogether because I was a cyclist at first. But am familiar being barefoot since I am still a child, wearing sandals everytime, and barefoot at home.
I'm transitioning now, and after training and stretching my feet for a few weeks I've become super bouncy, lol. And all my foot pain is gone! Our feet are so amazing, and it's a lot of fun learning about them. Thank you for all the inforrmative video's!
What foot stretching exercises did you use?
@@plain-bagel Stand on the floor without socks and try to tighten the muscles in the arch of your foot. It's kinda hard to explain. But if you build up strength in that part of the foot it will "protect" the sore tendon that gets streched. It takes some practice to be able to "manipulate" that muscle since we rarely use it with the "modern" shoes. But it helps to stand on the floor barefoot, and try one foot at a time. Hope you got it
i don't run (both knees were smashed open in a car crash) but i walk a hell of a lot and i'm working on getting into the groove of barefoot shoes - it's making me realise we've all been misled. i can't believe i've been so uninformed my whole life. transitioning to barefoot shoes is hurting muscles everywhere from the waist down! today it's one specific place on my thighs and a spot near my left heel. yesterday it was my calves and glutes. my body has been warped beyond belief by modern society and it's utterly devastating in hindsight. i can't go back now. i wouldn't want to for any reason.
If barefoot shoes feel good to you.. try actually barefoot.
Barefoot >>>>>>>>>>> barefoot shoes >>> shoes
the difference is absolutely huge. I've got 2 pairs of expensive barefoot shoes (vivobarefoot trail 2, xero genesis), and they just SUCK compared to just taking them off.
@@lowaimnobrain what kind of bizarre comment is this? of course i walk around the house barefoot in the summer. might lose a few toes if i tried that in winter. might mot be healthy walking into public toilets barefoot. i do walks around my suburb barefoot if it isn't winter. but you are mentally deficient to suggest i never wear shoes because i comment that barefoot shoes are good?? lol i have to laugh at the daffiness ☻
@@drdyer23In my area, walking around with nothing on my feet at all would just be asking for me to get an injury of some kind. Needles, glass, and other hazards are really common in my area, not to mention the weather being rainy.
@@xTwilightWolvesx Very important to consider. Some barefoot shoes also don't have enough protection against puncture wounds.
This stuff is no joke. I suffered every possible strain and overuse injury when making this transition to barefoot shoes, including bone and fat pad bruises from walking on concrete, a stress fracture from jogging, and badly strained arch muscles. All of these took months to years to heal. I wish I would have known these risks were so real, and gone extremely slowly. Conventional shoes secretly and quietly cause severe weakness of the foot muscles, bones, and natural fat pad cushioning. In fact, I suffered bad plantar fasciitis that was fixed by permanently transitioning to barefoot shoes (Vivobarefoot)
Thank you so much for your comment for our whole audience to read. We can’t stress enough how important it is to properly transition to barefoot shoes. This is why we made this video and have now created a formal Barefoot Shoe Transition Program which is available on our website: bit.ly/Barefoot Our hope is that through our information and program people will be able to reap all the rewards that barefoot shoes have to offer, without the risk of getting an unnecessary injury.
Ran with barefoot shoes and got bursitis immediately, didn’t realize how hard of a transition it would be. Always had cardio for days but underestimated how week my feet had gotten over the years
You are definitely not the first person to have this rude awakening. It’s unfortunate that we have gotten to the point where the most natural way of doing things poses such a big risk to our health... it’s ironic really. But, that’s why we have created the Barefoot Shoe Transition Program to help people SAFELY transition to barefoot shoes and running. We feel that everyone deserves to reap the rewards that barefoot style gait has to offer.
Same I busted my feet really bad at first, I now am getting back into things and I’m noticing change
Could you use 0drop altra shoes as part of the transition from regular 5- 8mm drop ultra cushioned shoes?
Speaking as a middle-aged man, the easiest thing I found to do was transition to barefoot. You are not learning a new skill but rejuvenating an existing dormant one. Ergo, you'll be amazed how natural it feels.
However, be warned, my western lifestyle (wearing fitted shoes, sitting a lot) meant that much had to "wake up". Shoes make your tendons (e.g. achilles) shrink as they're unaccustomed to be lengthened that extra bit that being barefoot demands. Similar soreness to soft-tissues from the knee down is quite normal. Remember, some soft tissues carry little blood; ergo they strengthen much slower than the main muscle groups.
If you're an experienced runner, you may find it even harder. Physical gains are a fairly rinse-and-repeat linear progression. Learning to undo all of that shod-running technique (the energy creation and expenditure of barefoot running is nothing like shod running, cadence, elevation, hamstring usage, all different) is gonna be hard. We humans, once a behavioral system becomes entrenched...change is hard!
In any event, start with a "zero drop" show that lets your foot spread and take it slow and be barefoot whenever you can. It took me 6 months of walking daily (another hidden joy; man you get fast at walking!) . Rule of thumb. If I can't screw my shoe into a ball in one hand, I don't buy it. Even my Vivobarefoots have the insole taken out. After 10 years of this, my body is so reliant upon feedback from my feet, if I walk in a traditional sneaker, my back soon gives me a shock signal. So, feet doing their job then.
In summary, like with anything in the health/fitness arena, the tortoise always beats the hare. Oh btw, the answer to the question I'm always asked is "If I hurt, I wouldn't do it...unlike shod runners".
Hey, enjoyed the read. I am currently transitioning to barefoot running. I have been doing my regular lifestyle barefoot for about a year and love if, however when it comes to forefoot-striking when running in barefoot shoes I have experienced soreness in my calves. Do you have any tips on how to gradually adapt to forefoot-striking barefoot running. I do not own conventional running shoes, so I feel like I need some other way of doing it than what is displayed in the video. Let me know what you think :)
@@andreaskingbo3039 I'm doing couch to 5k with Xero sandals, vibram FiveFingers and bare feet and I'm only up to 10-15 mins total running time, interspersed with walking, and the calf pain is crazy when ive done full out running as opposed to jogging. like a deep calf muscle that I've never been aware of before. I think you have to drop the volume drastically. Or the intensity or the frequency. Really give your muscles a chance to to recover. Regardless of how eager you are, it seems baby steps are the way forward.
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I physically can't prevent myself from heel striking when I run in cushioned shoes, so I've had to pick up a minimalist pair to experiment with. Funnily enough, it's instantly changed my gait! I'm only two weeks into a couch to 5k app, but that's 5 sessions further than I managed with cushioned shoes! I just kept waking up with bone pain before, and now I'm not - it's really ridiculous how the shoes can change the gait so much.
What do you mean by changed your gait? I am curious because I have chiari malformation and have had gait issues(a limp in my case) since I began to walk; I am not a runner at all but I am still looking into buying some barefoot shoes. Did you also limp? I'd love to hear more
4:19 foot strengthen
10:00 how to start
13:55 summary
I walked barefoot for an entire weekend at a music festival. Chronic, debilitating back pain simply vanished after the first few hours and returned as quickly when I put my shoes back on. I’m never going back to conventional footwear.
I am one of the few enlightened runners who completely changed from regular running shoes to barefoot running. Used to have herniated discs and sciatic nerve pinching. Thank God didn't get the surgery but my chiropractor told me about barefoot walking running and I jumped on the wagon. These vids fill me up with the Info needed to learn more this life style.
Thank you so much for this information. I only recently began running but was experiencing painful shin splints and foot pain during and after running. Following your exercises for fixing flat arches, and correct running form videos have been game changing. The pain significantly lessened almost immediately. This content is absolute gold.
I finally did it and run my half marathon with barefoot shoes! I've been walking and running for like 3 years now and did it very slowly even without any foot issues before the transition. I've had Achilles tendonitis and that is because I run too much too quickly and too fast. I still feel the heavier loads on my calves sometimes but I have been injury free apart from what I mentioned and my knee problems went completely away while being able to run on tarmac. Something I haven't been able to do with 'conventional' running.
This guy brings credible sources for everything he says. Amazing
Thanks for your feedback 🙏 We try our best in this regard!
I appreciate your focus on the research. A few years ago I switched to forefoot striking in modern shoes. I am now starting my transition into minimal shoes by walking and working in minimal shoes, doing strengthening exercises, and still running in modern shoes. After a few months of this, I hope to begin to transition to running in minimal shoes. I'm not sure I ever quite see myself fully barefoot running but we'll see how it goes. Thank you for the quality information.
The quality and attention to detail is absolutely insane, great job!
Absolutely CRIMINALLY underrated video! 💯💯💯💯💯
Super well done with plenty of actionable takeaways. From one fitness pro to another, THANK YOU‼👏🏾
New subscriber! Totally diggin’ the content. It’s great how you include the scientific info to support these concepts. And I love that your explanations are clear and concise. Learning a lot about the importance of foot health. It’s crazy how much we take these parts of our bodies for granted. They’re such integral components to proper mobility and overall health! Thank you and keep up the great work! 🦶👍
I really appreciated the research showing how slowly you build up the arch. I have significant back issues and barefoot shoes just haven’t felt good on my back. Even just standing. So I’ll give the exercises some more time.
Walking can also help tremendously. I don't even use barefoot, but focusing on correct pronation, my feet are getting stronger, beefier and getting better circulation ( warmer feet). Also I can walk for hours without getting tired and I don't need any recovery time because of the low impact.
The circulation point is great and easy to overlook
After 8 years in orthotics for plantar fasciitis, I'm trying this approach with the help of a forward thinking physiotherapist. This is great supplemental info, and well presented for the maximal shoe 'exit' plan. Thanks!
you still feel pain on the heels?
Yeah, what happened?
Update us
Thank you for your research backed informative video. I've been considering transitioning styles and tend to go a bit overboard when I latch onto something new - your information will have almost certainly prevented injury in my case.
Cheers, and happy running.
Hands down one of the best videos I have ever seen covering this topic. Thank you.
Wow, thank you! So awesome to hear such positive feedback :)
This video is absolutely awesome, there is so much information. I will probably have to watch this video 3 to 4 times to fully understand. You talk about running technique, training volume and scientific improvements to training in general, which is great thanks.
Awesome, thank you for your feedback! We are so happy you enjoyed this video :) We are now launching our blog too, which will include all these posts in written form with references :) You'll then be able to read it slowly and absorb everything! We should have all our posts live in the next few weeks at: www.exercisinghealth.net
Our in-depth barefoot shoe transition program is now available at: bit.ly/Barefoot
Read our fully referenced blog version of this video:
www.exercisinghealth.net/blog/transitioning-safely-to-barefoot-running
Do you any suggestions for what barefoot shoes to use for other sports like basketball or baseball?
nike airzoom viperfly
At 9:20 yes its actually soo😇😇.... also imp. For symmetric body🙆🏻♂️🙆🏻♂️ 12:10 also 👏👏
I learned how to touch type last year. Started out with 2 fingers then go to positioning and memorizing key positions (letters only) which took me 2 weeks. After that, I started to type and get use to specific word patterns and key strokes. I started from 25-30 wpm to 50-60 peaking at 70 wpm (not actual words yet, 50 wpm if proper ones w/o periods, commas, and the like) which took at total of 1 month, 10-40 minutes a day of typing. Right now, I am trying to get used to the other keys such as numbers, shortcuts, and symbols.
The reason I mentioned this is that, I found it relatable the process of learning a new skill. I want to learn properly how to jog and run for physic and mental health fitness since it calms me down while I exercise. Knowing the information about foot and shoe preference and running styles would greatly improve my efficiency and produce results. I'll continue on with my research. Thanks for making this video!
Very well said! Got my first minimalist sandals today, and I'll follow your plan 💪🏽
Wow, so informative, to the point and easy to absorb! Great content and the best out there on the subject, thanks so much!
This video was really helpful. Thank you for incoporating actual research articles and actually citing them.
Thank you SO much for including all the studies in your video!!
wow, thank you for all the value you provide!
Wow, thank you for taking the time to create this video man it will help a ton of people including me.
It’s a big pleasure! So happy to hear that our content is so helpful 🙏😁
After a lot of searching I can finally formulate a complete transition plan. Thank you.
This channel is awesome. Most definitely subscribed.
Absolutely great vid!
This is the exact information I was looking for thanks for the great video!!
It’s a pleasure! So happy to hear that you found our video useful 😁
I've been in barefoot/zero drop shoes for 4+year. My transition was time just as mentioned in the video as well as recognizing my background in dance has helped often.
Yes, do not rush the transition and 2 it will not be something for everyone yet if I can encourage others to give it time for a little each day then it's up to that person. Information fantastic and great information for those of us in zero drop or barefoot shoes as well.
Exactly what I was looking for. Thanks!
Phenomenal video mate! Just finished reading Born to Run (whilst nursing an injury picked up during / immediately post my first marathon). Keen to learn more about barefoot / my minimalist running... It all just makes sense. This was such a we'll put together and explained video, including great analogies. Thanks so much!
Famz, this was exactly what I was looking to hear. Thank you very much.!
Really important message and examples given. Loved it
Thank you so much for this, I’ve been wanting to switch to barefoot for a long time but I’ve been worried about all the injuries people talk about when they switch too fast. This gives me a lot more confidence to actually start this process :)
The summary and conclusion is GOLD. 12:51
love to see this videos that have analysis based on science, studies and break the common mistakes we've been doing from early age in modern societies; with contextual view on how to reverse it, looking at simple exercises to do it, THANKS!
Excellent video. Just what I needed before transitioning to barefoot. Many thanks for this.
The thing about the tow box probably explains why I've always bought shoes with wider tow area.
Just ordered my first pair of barefoot shoes. So glad I found this video and channel.
This is golden. I made my transition in 2012 and agree totally
Thanks for your feedback 😁🙏 Wow, so you’re a real barefoot OG by now.... one thing is for sure; once you have successfully made the transition to barefoot shoes, there is no going back!
@@barefootstrength Yes and that is pain in the backside. Hard to find shoes that fits my now far wider feet. Also, cushioned shoes make my feet tired since they try to analayse and grab the surface below all the time. Other than that, nothing compares to feel the ground for sure. Love your content. Cheers!
Thanks for a detailed research!
Really glad you appreciate all the research we put into our videos 🙏🏼🙏🏼😊
Excellent content excellently explained - as always!!!
So glad to have found your channel.
Thank you so much! My team and I are so happy to receive such a positive comment from you 😁 Really appreciate your support 🙏🏼
this is gold!
Really well researched thank you !!!
Great and comprehensive advice. Thanks
I appreciate that you list your references/sources. Thanks for very informative videos.
So helpful! Thank you!
Glad I found this video. I fully believe that my last pair of shoes with a very rigid arch support helped ruin my feet further than they were over the last year or two.
I am now researching barefoot shoes and exercises to help heal my feet.
I don't run (unless being chased 😂) but I do want to get back to walking regularly.
This is gold, thank you!
So glad you liked it 😁
Oh my gosh thank you! I appreciate all of the videos telling the pros of it and saying to take it slow, but I was looking for how to do it safely. ❤
Great video. I've started to switch to barfoot shoes last year and I still have to do a lot of training. It takes some time, but it is a lot of fun when you live it as an adventure :)
Very Helpful, Thank You.
Good explanation and i can use it for strengthening for my barefoot running. It's a good thing that I have spent most of my younger days barefoot from 6 until 23 when i studying and work. I just returned back to barefoot 4 years ago and the best 1st transition I have done is from normal shoes to drop shoes Altra in 3 hours left before 50k trail run. Thanks to muscle memories barefoot my younger days helping me a lot to finish the run without DNF 😂
I just had a few rants on other sites...but this one makes sense. THANKYOU/ you are the voice of reason.
Thank you for your feedback. While all the information we provide is academically sourced and referenced in the blog versions of these videos at: www.exercisinghealth.net/blog , we still rely heavily on our sense of logic and reason to guide us through the literature. Things must make practical sense and solve problems, otherwise it’s just meaningless theory and citations
THAT WAS GREAT INFORMATION! THANK YOU KINDLY
The most logical explanation for why I developed plantar fascitis; transitioned to low-profile shoes far too quickly. Out of running for 5 months and back to the base foot strength training.
Walk barefoot at home. Get barefoot mimicking shoes. Minimal shoes.
High quality of this Video !
Solid video. Thanks mate
What a useful video thank you. Amazing animations too, great picture/sound quality too. I just took up running at 37 because of a rehab program where I fixed a ton of my issues so i'm able to run (on a treadmill though). Thought I'd mention plantar fasciitis is usually a distal problem, not proximate. I had it for decades - it was only by fixing my anterior pelvic tilt and ribcage mechanics (look up postural restoriation institute!) and did nothing for the feet that it just went. I'm able to hike big miles (20 miles+ daily) with no issue now. PRI's entire model is based on gait - worth you looking it up I'm sure.
Because I knew about barefoot stuff I used Altra's and toe/midfoot struck - I feel my feet have gotten so much stronger. I remember the first hike I wore them I had toe DOMS, crazy that I'd never used those muscles before. I'm going to throw in some of those feet exercises for sure, wobble board looks great.
Wow this is a very well done and informative video. Thank you so much!
It’s a big pleasure! Really happy to hear that you enjoyed our video 🙏😁
I’ve been wearing barefoot only for months, and wore barefoot shoes on and off for a few years.
But the other day I tried my first run. Now this isn’t just my first barefoot run, but my actual first run outside. It’s three days later and I still don’t feel normal in my lower calves/Achilles! I realised quickly I need way more info, training, and stretching. Hence my being here.
HUGE thanks for this extremely helpful video! :)
It’s a pleasure. Really glad you liked it 😁
Good job keep up the good work. Thanks. 🙏
Amazing Video!👏🏻
Excellent explanation!
*intensely staring at my climbing shoes*
Excellent summary. Subscribed.
Far out man so much valuable info in one video. Thank you
Its a pleasure! So glad it was helpful for you!
amazing video really well said, thank you very much!
Thank you for your feedback 🙏🏼 so happy you enjoyed the video 😁
I can’t believe I’ve never seen this video before! Priceless information on the barefoot transition I’m currently on my journey and am still using ‘barefoot’ shoes which I like using a lot for a more natural feel to running. Thanks for the time and effort you put into your videos 👍
Wished I had this info 60 days ago. I went all in on barefoot and had plantar fasciitis two weeks into it. Now going to rest it and then restart by easing into barefoot.
Here in London - every time I walk into the Vivobarefoot store in Covent Garden, it is busy and people of all sizes, ages and cultures are buying one or more pairs. They do look like little mini-flippers initially, but after a while you don’t want to buy or wear anything else.
They are awesome. I use primus lite III for running on pavement/tarmac and even light trails - they are pure bliss. I started long runs immediately, although my feet felt great, your calves definitely take a beating!! Other than the sore calves that make recovery a day or two longer initially - transition from normal running shoes can happen immediately ( if you are already a steady runner ).
Anyone else getting tons of adds for arch support shoes while watching this video? XD
Thank you for your video.
Thanks for the great video!
whoa, I've been running on my forefoot since I was a kid! Once I get going fast, I strike the ground differently. But, because I was taught this was wrong, I have tried to force myself to heel strike when that wasn't natural for me. Thanks for all the new info! Love your channel. :) ps - I'd love to hear what you think about how driving impacts the feet, ankles, hips, etc. One foot is always more engaged than the other, and we often don't sit squarely in the seat; I wonder how that affects how people walk and move in general. Cheers!
I initially learned to walk barefoot, and ive always been going barefoot aince then, And i have gotten my dad to do this, i am 12 now, and i plan to continue to keep going barefoot
What about school?
Thank you! I want to run in sandals and need the patience you point out.
Great, underrated content 👏
Thank you! So glad you think so!😁😁
Amazing video!! Would you mind adding to the description the list of all of the papers referenced in it? I'd love to have a read at them!
Definitely like the idea behind the single-leg hops so will add that to my training! Do you have any guidelines on transitioning to simply walking barefoot 24/7? Currently, I walk around the house barefoot (including home workouts, pistol squats (partial ROM) & SL heel raises) but spend around 30 mins/day walking outside in low drop wide toe box trainers, so I guess my feet would still need to adapt to having no support on uneven surfaces?
Hi There! I love your content and I find it very informative. For years of poor hips muscle balance and lacking of proper conditioning, I have developed significant patella chondromalacia which have limit me with running. Do you think there are treatments or muscle strengthening routines to get me back into my running habits? Any advise?
u went hard in this vid ty for that
Thank you!
excellent video!
Thank you! So happy you liked it 🙏😊
Thanks for the video! How many times a week or a day should you peform the arch-strengthening exercises?
Extremely well-made video ! On all aspects !
I am myself transitioning slowly. I have understood that a 180 step/min cadence was advised.
Is that advice valid for both a 1m50 and a 1m90 person ?
I like the point you make in the beginning about the tribes who do barefoot running that they grew up doing this and so we shouldn't expect to just switch to this overnight
Nice, really nice.
I believe you!
I live in a semi-tropical country, so going barefoot at home is not uncommon for many of us. The thing is that once I step out of my place to go to work or whatever, I wear those clumpsy thick shoes, and once I'm back somehow my feet remain "inactive", with this I mean that they collapse inwards and get flat. The way I found to fix this problem is by, as you recommend us, excercising barefoot. So to workout I keep my feet bare, and as I lift weight or perform bodyweight excercises, my feet are pushed to "wake up" and the flatness desappears. There's also a conscious efford to keep the tehm from collapsing.
Thanks for this!!