Its taken me over 12months to get the condition to run barefoot and in minimalist shoes all the time. It's not that hard! People need to stop over thinking it, just start with short runs and let pain be your guide... if it starts hurting, just stop and recover for a few days, resume when it feels right again. As I said, its taken me over 1 year for my body to adapt to longer runs such as 20kms. I'm now training for a marathon, still adapting for that one, slowly getting there is the key to injury free.
Same here, love barefoot shoes, can't wear 'foot coffins' any more. Same for eating a ketogenic diet and using fat as my main fuel and not glucose. Once you've adapted to the human body's natural way of working, it seems so stupid that we are taught to do the opposite and fight nature.
@@sportysbusiness I see a lot of good advice about taking your time to transition from cushioned to barefoot. What I cannot find is good anecdote about the differences runners feel after the transition. I've just gone from a minimalist trail shoe that I bought as a complete noob to Nike pegasus 35s. I've run 60+ miles in a little over 2 weeks and the tops of my knees and my achilles are feeling it. The shoes swimmy as I land on them, I can really feel the air bag in the soles. I'm worried I'm transitioning my muscles to a less desirable condition, but also wonder if in the long run using the cush will save my joint cartilage.
I was battling plantar fasciitis for many years caused by heel striking and a flexible arch. I jumped into minimalist shoes like vapor gloves, vivobarefoot, sole runner and all was good. I ran a marathon in vapor gloves because some how I had a relapse a few years later hiking. Podiatrist prescribed orthotics and I tossed it in the garbage. I started barefooting, barefoot running on concrete, rocks , forest trails, and slowly the sensors and nerves on my soles told me exactly how to land and I basically was landing lighter and with more grace just because of proprioception. I would go hiking 10km or more in the forest over gravel and I still do. I know there are tendons, fascia, muscles, that don't get stipulated even with the thinnist shoes possible. The skin on our soles needs to be tempered. The pads get thicker like dog paws. Your feet are truly your teacher and will get stronger and heal. They will be tougher than feet confined to shoes. I have to wear steel toes at work and in my free time barefoot or barefoot shoes. I love barefoot running. I'm not worried about running on asphalt or glass. The hot pavement takes time getting used to so don't do too much at first. I know because it feels good and ego jumps in and you think that you are tough and you get blisters.
How do you think I should start, I’m 15 and wanna start running full on barefoot, imma run track for first time and later on XC too. I wanna get into barefoot cuz I hear of all the benefits and stuff so what would you suggest I do for barefoot runs etc
Imagine arguing that shoes are better because when you run barefoot in your natural state you use different muscles and can hurt yourself. The sheer fact that you use drastically different muscles running naturally vs with shoes should tell you all you need to know!
This man is not arguing that shoes are better, I think you may have misunderstood. What he is saying is everyone needs to listen to there bodies and make small adjustments instead of an overhaul of your running form overnight. Trying to change to the popular “optimal” style at the drop of a hat causes more injuries than good. You are arguing with no one ha.
He's saying it will take an adjustment as do people who promote barefoot running. They caution people. The speaker initially overstated the argument in favor of barefoot running. The fact is that people didn't wear these thick soles or have toe spring for years. Yes we tortured our feet with the shape of our shoes, but our feet were used to the pounding of the pavement. Also, in many of the shoes you can add an insole and metatarsal support for the transverse arch to help yourself transition. The biggest adjustment might be the zero drop aspect of the shoes. There are also exercises you can do. The whole thing actually makes sense, but you don't want to leap into it if your shoes are not already zero drop and you wear all sorts of cushioning.
@@codymanley40 Yes, a person who has been wearing shoes with a lot of cushion (and arch support) and that are not zero drop should probably start by trying to go barefoot in the house and wear barefoot shoes for walking short stretches. They should build up to it.
@@codymanley40 hes just saying barefoot running is the best way you can run. And if you csnt barefoot run you should accustom your body to. But youre not supposed to barefoot run in concrete, therefore we need barefoot running shoes
Running barefoot will not magically solve injury problems. You can have poor form and still get injured as a barefoot runner. The only thing you can do to avoid overuse injury is to train correctly and perfect your running form.
This is the reason people have to work their way into it. Those of us who are older didn't have the thick soled shoes that people are being raised into today. I hate toe spring and my feet have not tolerated a heel above 1/4 of an inch. As an older person, it's taken me very little time to adjust to the thinner soles and zero drop shoes. I lived barefoot most of the summer even as an adult and wore $1 jellies that had soles as thin as the thinnest barefoot shoes as a way to avoid wearing shoes in the summer. Thank goodness zero rise shoes are available again... ones that actually fit my wide at the top feet. My pinky toes were never bent in (they extend at the side beyond the ball of my foot) because I've never worn tight shoes and over time my great toes are straightening back out again (bent because of the round shape of toe boxes) with the help of Correct Toes and toe boxes the shape of toes, and that has restored the arch to my foot. My big feet might look funny in barefoot minimalist shoes, but my feet are hurting less and my balance is better. I'm hoping this change keeps me on my feet as I get even older.
you're right my gramma has been wearing zero drop minimalist shoes for years. she tried them once and never went back. we both have high arches and minimalist shoes work great for us
Beautifully articulated. Years ago I tried to transition to minimalist too quickly and got myself a healthy dose of Achilles Tendinopathy which took some years to beat. Now I'm back to transitioning slowly, taking regular long trail walks with Vivo Barefoot shoes and switching to actual barefoot - now up to around 1km - at the end. Meanwhile I'm doing a lot of work (intervals, cadence drills etc.) to build cadence in my 4mm drop running shoes. My cadence has gone from around 160 spm to somewhere between 175 and 180 spm - where I am running with far less effort at a higher pace, having better recoveries and a lot less leg/foot fatigue afterwards. As said, higher cadence promotes far less vertical movement and my joints at 52 are very grateful for that! Cheers and thanks from Sydney - Dave
Switched to minimalist shoes 10 years ago and never had any joint / knee aches ever again. The muscles take all the load. But the real revelation was switching to real barefoot half a year ago. Its a totally different running style again, like a new sport, and it is so much fun and even much better!
Finally a video that makes sense. I've been experimenting with this in my runs lately, I found that by simply increasing my stride frequency I naturally tend to strike more neutrally. No need to run barefoot to do this, but it will take some time to unlearn bad form
Being barefoot still gives you other veneifts such as letting your toes spread out for balance, forcing your foot to adapt a stronger arch, and training your muscles to be stronger.
I bought minimalist zero drop shoes a few weeks ago. I use them for short runs max 5K. I found that wearing them for these short runs not only improved my posture but also improves my ankle mobility and makes me stronger when squatting (crossfit). Would recommend it to everyone, good shoes are very cheap, I have Merrell Vapor Gloves for 65 euros.
It took me 8 years to transition fully, but not just running, *all* of my footwear and I believe that is even more key. I could not help but notice the thick-soled stiff low-tops on one of these gents, and the *heeled* narrow-toed chukka-style fashion boots on the other during this interview. Wearing those and similar for 8 hours a day, every day, week after week when one is *not* training or running has an enormous impact as well. Your feet don't stop training and growing even whilst standing because you use them constantly day in and day out. Cramming them into fashionable shoes at all other times only makes the process more lengthy and difficult.
One of the biggest positivities of barefoot running is the mental stimulation. There is something about barefoot running that makes the brain incredibly happy. And “barefoot running” means no shoes, socks, or footwear whatsoever ever. It helps my ADHD massively.
Zarathustra mighty be because you are training balance and strengthening your feet muscle I usual do barefoot only in summertime and only in the woods and my back yard and noticed that my attention disorder was lees than it usually is also I don’t need to train as often to get the same results so you might also try training the uncommon muscles group in winter as I noticed that I was really weak and stiff and by doing Pilates and yoga’s I could sit for hours and not get restless
John I know what you mean. I have ADD, and I noticed normal running had become boring to me. I wanted to make it more challenging and kicked of the shoes. When you're on bare feet you are obviously really vulnerable and you have to be very concentrated on where you put your feet as to not get hurt or injured. It's one of the very few activities in which I can completely focus and be in the moment (because I have to) It's an enchanting experience to me. Besides, going on bare feet allows you to make complete use of the amazing mechanics of the foot. When I put my shoes back on I notice I have to make more physical effort to move forward, and feel a lot more pressure on my joints (because you instinctively jump up and down less)
Such a beautifully executed video. Exactly what I wanted to see on the topic. As a person who is mostly in bare feet, moving to zero drop shoes felt very comfortable and natural, but it still took me a while to change my stride pattern when I moved from a walk into a mild jog. I noticed when I ran, I already landed mid-foot. It was only when I jogged that I landed more towards my heel. Great video.
Ive been wearing barefoot now for 12 years. There has been such an explosion of videos over the past couple of years as it has become more popular. Many of them are reviews for different barefoot shoes which can be helpful. Your video is excellent for its clear information, visuals and advice.
"...can make some minor adjustments to their form and reap some of the same benefits", well...yes, although their conventional footwear will resist to these adjustments, otherwise they wouldn't need to make them in the first place... Instead of struggling with your footwear about whose form will prevail, why don't you choose one that will "direct" you or "agree" to the proper form?...
as a 6'2" 210lb life long heal toe shoe runner with history of track 10K triathlon and marathon races been basically injury free into my early 60's. Also know individuals who suffer from injuring that ended their running. my point we are all extremely different and some people's bodies can't tolerate what other can. cheers
Big problem in exercise science is stupidly assuming treadmills are equivalent to running. It is not. The ground doesn't pull your leg backward for you.
I’m trying to understand what’s different about you moving over a surface which you have pushed yourself forward upon vs pushing forward on a moving surface but keeping yourself stationary. You’re surely impacting the same if you’re not landing incorrectly on the treadmill and then having to put more energy than necessary into not falling off?
In Portland, Oregon I ran 12k barefoot ( am) on grass & 8K (pm) 1% on the treadmill.Doing this 7 days a week for 6-8 months resulted in extremely strong & bulletproof feet & I won a ton of 3,5& 10k races,setting a 3K track record & a 10K road record. I also won a 5K on the beach ,again barefoot. The above regime requires HUGE motivation, a lot of prudently applied physiological intelligence & an ability to be patient. With track spikes I felt ridiculously fast; w many sets of sub 5 mile repeats & 4:20 paced 1/4 repeats. Anyone who questions the efficacy of barefoot running need only look at the fastest runners on Earth.The Kenyans, Ethiopians & Ugandans spend a huge amount of living & training time unshod For the "average" person starting to run barefoot is akin to buying yr 1st gun--- it could be extremely dangerous to your health! But, if judiciously applied can augment your stability-as yr feet form the foundation of your kinetic change of levers. Good luck.
I realised that walking all day in xero shoes with a one extra thin insole works great for me.. just enough padding for concrete floors, and i just hate running in them.. we have to be very careful of hype, or being cool, or knowing it all... knee pain started me using barefoot shoes which worked immediately for walking. I walked to the shop with a stabbing knee pain in adidas trainers with maybe a 8 or 10mm drop, and walked from the shop in xero prios with no pain immediately all day... my legs at the end of the day felt like I had been in the gym doing a heavy leg day.. legs from top to floor.. my lower and mid back became more flexible as I noticed when doing twist stretches on my spine, it just flexed so easily so thats an added benefit as the hips move more in barefoots as you walk differently ..... so I walk in Xero's and Run in high drop nikes.. its like weight training, walking gives me strengthening and running I do for cardio not for leg strength anyway, and you need a rest from muscle training for the legs to grow and get stronger... you have to find your own way with these.. dont believe anyone who says you need to use zero drops all day everyday...find a good combination for yourself..I do land on my forefoot/midfoot even with the nikes....so it gives me support in my calves which are extra strong anyway and helps greatly with the knee...
Great video! I've been running barefoot now for two months and gave been training at the gym barefoot for around 4 months. It has been game changing for my strength, legs and running ability. Thanks for the info. I am training to run 100 Mile's barefoot. Slow and steady.
You're lucky. Most gyms don't allow people to train barefoot. They're all full of crap about it. Not even wearing jeans is allowed. I wish there was more of those oldschool gyms like the golden era bodybuilders trained.
@@Joao-ur7ey totally. old school gyms are legit. we are now doing outside workouts and they are stellar. Next up Im in training to now run 200 miles on November 20 2020
great points on this video for me to take note , take small frequent strides , keep my feet under me , mindful about posture im 2 runs in with xero shoes , my calves and feet are so sore and tired .... im gonna take a few days off and carry on !
I made the change to barefoot shoes in my 50s and overweight and my feet are doing better. I think it helped that I had done a lot of years of martial arts barefoot and am barefoot at home.
I'm naturally a forefoot runner with shoes on or off. Tried heel striking and first of all it scared the shit out of me because I imagined the force that would have to go through my knees, also it felt awkward. Everyone's different and has different body proportions enabling them to have different motion dynamics. Just make sure you're not overstriding.
Instead of fighting our old, conventional shoes that work to force us to heal strike and over stride, why not go minimal/barefoot and take it super slow until we adjust? This middle of the road approach sounds wise but ultimately most runners in conventional shoes will simply revert to their former poor form. Let’s work with our bodies, not against them.
I don’t need conditioning I grew up running barefoot playing soccer on grass. At home I always walk barefoot. Most of my shoes have had almost no cushion until the recently. I’m 16 btw
My situation is very similar to yours, I grew up playing soccer barefoot and I don't wear shoe inside home. Unfortunately, I have had injured myself running using normal shoes in a marathon. It was a big mistake. I am currently reconditioning my feet to barefoot running again.
When you run in shoes it's literally getting in the way of your bodies ability to make decisions on how to run. I've been minimalist for years now. I've been running in Xero shoes with 4mm between me and the ground. Which is literally nothing. My average cadance at a 9 minute mile is 179spm. When I do the same run barefoot my cadance picks up to 187spm at the same pace. I am not trying to alter my spm. My body is figuring out what works for it. It is striking that the minimalist of minimalist shoes still interfere with what my body wants out of a running spm. Could you imagine what high stack height, supportive shoes, and Squishmallow cushioning does? Yikes.
I am not good at running,. But. My advice is to walk like you want to run., ie, practice walking forefoot first, while walking around the block or forest. even with shoes on... its so weird at first, but you get used to it... and then, try running.. i did this and my running improved so much its unreal... my brain just does it better without even thinking. i also believe we should be walking forefoot first, as with how we run. and then i tihnk this improves running. i am getting barefoot shoes this week, cant wait.
best i've seen on this barefoot running thing. running barefoot basically "teaches" but you would not go on and do it again if what you do is run on crushed rock with sharp edges. great work
The research is not in favor of one type of foot strike vs another. Over striding or the act of having your foot land in front of your center of mass can happen with any type of foot strike. Also when runners run at higher velocities cadence is about equal for heel vs non heel strikers. Lastly heel striking increases your chance of injury for anterior muscles of the leg and knee, and forefoot striking increases your chances of calf or plantar issues. Bottom line run the way that works for you.
People who don't run are not conditioned to run. So they can either condition themselves or not run. It's very difficult to run barefoot-like in normal runners.
It is never just "one" thing How to use the feet properly in an athletic settings with the limitations and the possibilities for solving/improving these limitations and barriers to improvement, is just one giant rabbit hole that seems to have no end once you start down it. It is very frustrating
52 years of age, barefoot 90% of my life. No Nike,adidas,Reebok you name it. Nothing to do with my life their clothes included! All these companies are destroying people’s body’s when it comes to footwear, so I can’t see myself supporting companies that cut athletes carriers short, and gives all who wear this crap bad backs in the long haul. No person should wear pointy toe box shoes, if you care about your body, the most important toe for balance is your big toe, which is forever knocked out of position. Knee problems, and from there you can work up the body and pick one, waist, hips, lower back and so on. None of these companies care about people!
The idea that switching to the right way as an instant fix without transition time and training is just a doubling down of a fundamental problem. People want a cheat method to accomplish their goals. This applies to diet, exercise, finance, you name it. I hate trends and fads. I also dislike the "minimalist" word thrown around (90% of the time it is trendy), but barefoot or near barefoot Living (including and maybe especially running) is NATURAL and preferable. It's actually the opposite of trendy (shoe styles and fashions) in the long run. Maybe that's why it's not as likely to really catch on universally as it should.
Absolutely. Those are usually fairly minimal in their drop (5mm heel-to-toe) so they are generally considered pretty neutral shoes. I run in my Mach 4s and have no issues with a fore-foot strike
The beautiful part about barefoot running is your body does the adjusting. When you run on concrete barefoot it doesn't take long to find the stride that is comfortable. Or continue to run in Squishmallow shoes and hope they aren't wrecking your body.
All I learned from this video is how uneffective running on a treadmill is. The slow motion really helps picturing how little effort is needed to run on a treadmill vs on a non-moving surface.
So you slow down and step on the mid foot to reduce injury So this does not disprove the value of a cushioned shoe for sprinting Do the top sprinters wear flat shoes?
I am plagued by proportionally short leg syndrome. My strides were already shorter than other people my height. But yeah I get how it’s more efficient. How far must one to see results from this efficiency? Cause I’m interested but still kinda competitive.
After watching this video and others about running minimalist, I will never waste any more of my money on those fancy high cushioned shoes again. We’ve been lied to by all those corporations far too long just to sell us garbage, ruin our health and take ou4 money.
I think one way people should go about transitioning is by wearing barefoot/minimalistic everyday shoes. Of course if you just up and run in vibram fivefingers your body is going to protest LOL
It’s not a “barefoot running technique”. It’s proper running form. Many professional and recreational runners already do this and have run with a mid foot stride with shoes forever. It’s more efficient and less taxing. It’s not a new thing. But with trends comes “enlightenment” and all of a sudden it’s some “new” miracle running advice. The bottom line: yes, you can do this in your running shoes. You don’t need to barefoot run to adopt this form.
I always hate treadmill. I felt imbalance...but i try barefoot, i think i run better without shoes. I hope someday.. some manufacture can creat treadmill with velvet track base😄😄..
Well... then I'm clearly not my ancestors... perhaps I'm more developed than you all here... xD ...I use shoes with a drop (usually 5+ mm) since I remember, I'm not some extra runned, but a ordinary everyday "pedestrian" and hiker... During summers, I was used to use flip flops (always ordinary ones = zero drop) most of the time and guess what... every summer my Achilles tendon was killing me, my hips and lower back hurt to a point where I wasn't able to walk several km comfortably even with normal shoes... so I went to a podiatrist and he told me it's a "bad" posture and "bad" walking style so I had rehabilitation for half a year where I was learning "the right way" of walking... guess what... I started to have those problems permanently no matter which shoes (or no shoes) I used - with a drop, zero drop, special medical insoles... Well, naturally I went to another podiatrist who told me that I definitely shouldn't walk/run barefoot, ever... and that the "theoretical right posture and walking style" is definitely not good for me (and no, I don't have any deformities)... so I was told to slack into my original posture and style while walking, buy flip flops with a drop... and now I'm perfectly healthy and happy with no pain what so ever...
A too easy a solution being made too complicated. To switch to barefoot running a person must first switch to barefoot walking to condition the feet and ankles.
Good luck running trail-like surface in those papier-mache wrappings, when you weigh 220 lbs or more. With all the little sharp stones sticking out on the road - you won't make it from your house to the nearest supermarket, let alone 10k cross-country. In all of those commercials and promotional videos - there is always some 150-160 lbs slim guy - and young. And they always show either stadium cover or some lush grass which only exists in 1% of the world. How about bringing a guy like Hafthor Bjornsson or Dave Bautista doing a 10k on a rough terrain: sharp stones, branches, glass shards and all. Show how someone like Shaquille O'Neal playing street-ball and not destroying his legs in those egg-shells. Snake oil, i tell ya. Snake oil...
Ok, I’m not even going to finish this video. I’ll start with a comment. We were born barefoot......we ain’t supposed to be wearing any shoes....or clothes for that matter but that’s off topic. No matter what any one person tries to tell you with statistics or data, we were born barefoot
He literally said that may be true, but most of us wear shoes all our lives and don't have the conditioning required. You should have finished the video, moron.
Rule, Brotannia! Oooooooo , got me there. Why so offended over a comment? Didn’t realize you was sooooo passionate about shoes. Are you the foot police or the video police? I don’t give a rip about what’s in those videos. I switched to barefoot and my back is better, my ankles and knees don’t hurt, I don’t get headaches anymore, my posture is better, etc. Who cares if people are conditioned by a certain shoe, can’t hurt to try something different. Or are you the “don’t switch it up” police as well........
@@rain0069 He's just bullshitting hehe. If barefoot running was dangerous, we would'd've been born with a pair of shoes on. Look at those africans who walk and run on bare feet, no aches or pains in their joints and they walk 10-20kms per day on average.
@@Fjerid Well, if you live in a 1st world country, there are tons of hazardous materials I would never want to have puncture my skin. Sewage, glass, needles, bandaids, tampons, rusty nails
Its taken me over 12months to get the condition to run barefoot and in minimalist shoes all the time. It's not that hard! People need to stop over thinking it, just start with short runs and let pain be your guide... if it starts hurting, just stop and recover for a few days, resume when it feels right again. As I said, its taken me over 1 year for my body to adapt to longer runs such as 20kms. I'm now training for a marathon, still adapting for that one, slowly getting there is the key to injury free.
Steve Burns i had same addaptation period 1 year. Feels so Nice now.
Gotta agree. I'm just at the beginning - By going on short runs and then recovering, I've quickly adapted and my feet are getting used to concrete.
"let pain be your guide."
This doesn't always work.
Same here, love barefoot shoes, can't wear 'foot coffins' any more. Same for eating a ketogenic diet and using fat as my main fuel and not glucose. Once you've adapted to the human body's natural way of working, it seems so stupid that we are taught to do the opposite and fight nature.
@@sportysbusiness I see a lot of good advice about taking your time to transition from cushioned to barefoot. What I cannot find is good anecdote about the differences runners feel after the transition. I've just gone from a minimalist trail shoe that I bought as a complete noob to Nike pegasus 35s. I've run 60+ miles in a little over 2 weeks and the tops of my knees and my achilles are feeling it. The shoes swimmy as I land on them, I can really feel the air bag in the soles. I'm worried I'm transitioning my muscles to a less desirable condition, but also wonder if in the long run using the cush will save my joint cartilage.
Man knows how to logically explain things. Great video.
I was battling plantar fasciitis for many years caused by heel striking and a flexible arch. I jumped into minimalist shoes like vapor gloves, vivobarefoot, sole runner and all was good. I ran a marathon in vapor gloves because some how I had a relapse a few years later hiking.
Podiatrist prescribed orthotics and I tossed it in the garbage. I started barefooting, barefoot running on concrete, rocks , forest trails, and slowly the sensors and nerves on my soles told me exactly how to land and I basically was landing lighter and with more grace just because of proprioception. I would go hiking 10km or more in the forest over gravel and I still do.
I know there are tendons, fascia, muscles, that don't get stipulated even with the thinnist shoes possible. The skin on our soles needs to be tempered. The pads get thicker like dog paws.
Your feet are truly your teacher and will get stronger and heal. They will be tougher than feet confined to shoes.
I have to wear steel toes at work and in my free time barefoot or barefoot shoes.
I love barefoot running. I'm not worried about running on asphalt or glass. The hot pavement takes time getting used to so don't do too much at first. I know because it feels good and ego jumps in and you think that you are tough and you get blisters.
How do you think I should start, I’m 15 and wanna start running full on barefoot, imma run track for first time and later on XC too. I wanna get into barefoot cuz I hear of all the benefits and stuff so what would you suggest I do for barefoot runs etc
In Paraguay in the war of 1864-70, soldiers marched for hundreds of kilometers barefoot. The uniform did not require ordinary soldiers to wear shoes.
Imagine arguing that shoes are better because when you run barefoot in your natural state you use different muscles and can hurt yourself. The sheer fact that you use drastically different muscles running naturally vs with shoes should tell you all you need to know!
This man is not arguing that shoes are better, I think you may have misunderstood. What he is saying is everyone needs to listen to there bodies and make small adjustments instead of an overhaul of your running form overnight. Trying to change to the popular “optimal” style at the drop of a hat causes more injuries than good. You are arguing with no one ha.
He's saying it will take an adjustment as do people who promote barefoot running. They caution people. The speaker initially overstated the argument in favor of barefoot running. The fact is that people didn't wear these thick soles or have toe spring for years. Yes we tortured our feet with the shape of our shoes, but our feet were used to the pounding of the pavement. Also, in many of the shoes you can add an insole and metatarsal support for the transverse arch to help yourself transition. The biggest adjustment might be the zero drop aspect of the shoes. There are also exercises you can do. The whole thing actually makes sense, but you don't want to leap into it if your shoes are not already zero drop and you wear all sorts of cushioning.
@@codymanley40 Yes, a person who has been wearing shoes with a lot of cushion (and arch support) and that are not zero drop should probably start by trying to go barefoot in the house and wear barefoot shoes for walking short stretches. They should build up to it.
@@codymanley40 hes just saying barefoot running is the best way you can run. And if you csnt barefoot run you should accustom your body to. But youre not supposed to barefoot run in concrete, therefore we need barefoot running shoes
Running barefoot will not magically solve injury problems. You can have poor form and still get injured as a barefoot runner. The only thing you can do to avoid overuse injury is to train correctly and perfect your running form.
This is the reason people have to work their way into it. Those of us who are older didn't have the thick soled shoes that people are being raised into today. I hate toe spring and my feet have not tolerated a heel above 1/4 of an inch. As an older person, it's taken me very little time to adjust to the thinner soles and zero drop shoes. I lived barefoot most of the summer even as an adult and wore $1 jellies that had soles as thin as the thinnest barefoot shoes as a way to avoid wearing shoes in the summer. Thank goodness zero rise shoes are available again... ones that actually fit my wide at the top feet. My pinky toes were never bent in (they extend at the side beyond the ball of my foot) because I've never worn tight shoes and over time my great toes are straightening back out again (bent because of the round shape of toe boxes) with the help of Correct Toes and toe boxes the shape of toes, and that has restored the arch to my foot. My big feet might look funny in barefoot minimalist shoes, but my feet are hurting less and my balance is better. I'm hoping this change keeps me on my feet as I get even older.
you're right my gramma has been wearing zero drop minimalist shoes for years. she tried them once and never went back. we both have high arches and minimalist shoes work great for us
Well explained especially with cadence and posture/force through the body. Thanks
Beautifully articulated. Years ago I tried to transition to minimalist too quickly and got myself a healthy dose of Achilles Tendinopathy which took some years to beat. Now I'm back to transitioning slowly, taking regular long trail walks with Vivo Barefoot shoes and switching to actual barefoot - now up to around 1km - at the end. Meanwhile I'm doing a lot of work (intervals, cadence drills etc.) to build cadence in my 4mm drop running shoes. My cadence has gone from around 160 spm to somewhere between 175 and 180 spm - where I am running with far less effort at a higher pace, having better recoveries and a lot less leg/foot fatigue afterwards. As said, higher cadence promotes far less vertical movement and my joints at 52 are very grateful for that! Cheers and thanks from Sydney - Dave
Switched to minimalist shoes 10 years ago and never had any joint / knee aches ever again. The muscles take all the load. But the real revelation was switching to real barefoot half a year ago. Its a totally different running style again, like a new sport, and it is so much fun and even much better!
Finally a video that makes sense. I've been experimenting with this in my runs lately, I found that by simply increasing my stride frequency I naturally tend to strike more neutrally. No need to run barefoot to do this, but it will take some time to unlearn bad form
Being barefoot still gives you other veneifts such as letting your toes spread out for balance, forcing your foot to adapt a stronger arch, and training your muscles to be stronger.
I bought minimalist zero drop shoes a few weeks ago. I use them for short runs max 5K. I found that wearing them for these short runs not only improved my posture but also improves my ankle mobility and makes me stronger when squatting (crossfit). Would recommend it to everyone, good shoes are very cheap, I have Merrell Vapor Gloves for 65 euros.
"Good shoes are cheap" i know and agreed. Why is that tho ??
Played soccer for years. Noticed a huge drop in flexibility in the ankle after not playing for awhile.
Thanks for the ad
yeah running with soleless shoes works out your calves like nothing else.
get toe spacers too
It took me 8 years to transition fully, but not just running, *all* of my footwear and I believe that is even more key. I could not help but notice the thick-soled stiff low-tops on one of these gents, and the *heeled* narrow-toed chukka-style fashion boots on the other during this interview. Wearing those and similar for 8 hours a day, every day, week after week when one is *not* training or running has an enormous impact as well. Your feet don't stop training and growing even whilst standing because you use them constantly day in and day out. Cramming them into fashionable shoes at all other times only makes the process more lengthy and difficult.
One of the biggest positivities of barefoot running is the mental stimulation. There is something about barefoot running that makes the brain incredibly happy.
And “barefoot running” means no shoes, socks, or footwear whatsoever ever. It helps my ADHD massively.
I have adhd can you please tell me why this helps yours???? I may need to try it if you're right lol
Where do you do it though? I don't live in the countryside unfortunately.
Zarathustra mighty be because you are training balance and strengthening your feet muscle I usual do barefoot only in summertime and only in the woods and my back yard and noticed that my attention disorder was lees than it usually is also I don’t need to train as often to get the same results so you might also try training the uncommon muscles group in winter as I noticed that I was really weak and stiff and by doing Pilates and yoga’s I could sit for hours and not get restless
how do you get your feet used to the rough and sometimes dangerous ground?
John I know what you mean. I have ADD, and I noticed normal running had become boring to me. I wanted to make it more challenging and kicked of the shoes.
When you're on bare feet you are obviously really vulnerable and you have to be very concentrated on where you put your feet as to not get hurt or injured. It's one of the very few activities in which I can completely focus and be in the moment (because I have to)
It's an enchanting experience to me.
Besides, going on bare feet allows you to make complete use of the amazing mechanics of the foot. When I put my shoes back on I notice I have to make more physical effort to move forward, and feel a lot more pressure on my joints (because you instinctively jump up and down less)
Such a beautifully executed video. Exactly what I wanted to see on the topic. As a person who is mostly in bare feet, moving to zero drop shoes felt very comfortable and natural, but it still took me a while to change my stride pattern when I moved from a walk into a mild jog. I noticed when I ran, I already landed mid-foot. It was only when I jogged that I landed more towards my heel. Great video.
Ive been wearing barefoot now for 12 years. There has been such an explosion of videos over the past couple of years as it has become more popular. Many of them are reviews for different barefoot shoes which can be helpful. Your video is excellent for its clear information, visuals and advice.
"...can make some minor adjustments to their form and reap some of the same benefits", well...yes, although their conventional footwear will resist to these adjustments, otherwise they wouldn't need to make them in the first place... Instead of struggling with your footwear about whose form will prevail, why don't you choose one that will "direct" you or "agree" to the proper form?...
Wow, this is by far the clearest explanation of the barefoot running issue. Thanks!
as a 6'2" 210lb life long heal toe shoe runner with history of track 10K triathlon and marathon races
been basically injury free into my early 60's.
Also know individuals who suffer from injuring that ended their running.
my point
we are all extremely different and some people's bodies can't tolerate what other can.
cheers
Big problem in exercise science is stupidly assuming treadmills are equivalent to running. It is not. The ground doesn't pull your leg backward for you.
But it makes it so much easier to film! :)
I think it still simulates non-treadmill running pretty well minus downhill running and turning.
Yeah treadmills should only be used to warm up/down, and even then there are better ways to do that.
In this case at least, it's about demonstrating the foot strike, which will always be the same.
I’m trying to understand what’s different about you moving over a surface which you have pushed yourself forward upon vs pushing forward on a moving surface but keeping yourself stationary. You’re surely impacting the same if you’re not landing incorrectly on the treadmill and then having to put more energy than necessary into not falling off?
Great video! Short, but concise and spot on!
This was a very informative and clear video. Thank you.
In Portland, Oregon I ran 12k barefoot ( am) on grass & 8K (pm) 1% on the treadmill.Doing this 7 days a week for 6-8 months resulted in extremely strong & bulletproof feet & I won a ton of 3,5& 10k races,setting a 3K track record & a 10K road record. I also won a 5K on the beach ,again barefoot.
The above regime requires HUGE motivation, a lot of prudently applied physiological intelligence & an ability to be patient.
With track spikes I felt ridiculously fast; w many sets of sub 5 mile repeats & 4:20 paced 1/4 repeats.
Anyone who questions the efficacy of barefoot running need only look at the fastest runners on Earth.The Kenyans, Ethiopians & Ugandans spend a huge amount of living & training time unshod
For the "average" person starting to run barefoot is akin to buying yr 1st gun--- it could be extremely dangerous to your health! But, if judiciously applied can augment your stability-as yr feet form the foundation of your kinetic change of levers.
Good luck.
Yooo teach me your ways
A little confused in the beginning but bullet proof feet sound fun 😎
I realised that walking all day in xero shoes with a one extra thin insole works great for me.. just enough padding for concrete floors, and i just hate running in them.. we have to be very careful of hype, or being cool, or knowing it all... knee pain started me using barefoot shoes which worked immediately for walking. I walked to the shop with a stabbing knee pain in adidas trainers with maybe a 8 or 10mm drop, and walked from the shop in xero prios with no pain immediately all day... my legs at the end of the day felt like I had been in the gym doing a heavy leg day.. legs from top to floor.. my lower and mid back became more flexible as I noticed when doing twist stretches on my spine, it just flexed so easily so thats an added benefit as the hips move more in barefoots as you walk differently ..... so I walk in Xero's and Run in high drop nikes.. its like weight training, walking gives me strengthening and running I do for cardio not for leg strength anyway, and you need a rest from muscle training for the legs to grow and get stronger... you have to find your own way with these.. dont believe anyone who says you need to use zero drops all day everyday...find a good combination for yourself..I do land on my forefoot/midfoot even with the nikes....so it gives me support in my calves which are extra strong anyway and helps greatly with the knee...
Great video! I've been running barefoot now for two months and gave been training at the gym barefoot for around 4 months. It has been game changing for my strength, legs and running ability. Thanks for the info. I am training to run 100 Mile's barefoot. Slow and steady.
but my trainer said you need to wear shoes for running on treadmill
is that a joke or what
You're lucky. Most gyms don't allow people to train barefoot. They're all full of crap about it. Not even wearing jeans is allowed.
I wish there was more of those oldschool gyms like the golden era bodybuilders trained.
@@mhprotic i ran on a treadmill without shoes. it hurt. not recommended.
@@Joao-ur7ey totally. old school gyms are legit. we are now doing outside workouts and they are stellar. Next up Im in training to now run 200 miles on November 20 2020
@@digitallegacy4225 can I get an update?
You have to change all of your normal daily shoes to zero drop. I wear Belleville Mini Mils at work.
This was super helpful to hear at this level of detail with the visual pictures as well. Thank you!
great points on this video for me to take note , take small frequent strides , keep my feet under me , mindful about posture
im 2 runs in with xero shoes , my calves and feet are so sore and tired .... im gonna take a few days off and carry on !
I made the change to barefoot shoes in my 50s and overweight and my feet are doing better. I think it helped that I had done a lot of years of martial arts barefoot and am barefoot at home.
I'm naturally a forefoot runner with shoes on or off. Tried heel striking and first of all it scared the shit out of me because I imagined the force that would have to go through my knees, also it felt awkward. Everyone's different and has different body proportions enabling them to have different motion dynamics. Just make sure you're not overstriding.
Instead of fighting our old, conventional shoes that work to force us to heal strike and over stride, why not go minimal/barefoot and take it super slow until we adjust? This middle of the road approach sounds wise but ultimately most runners in conventional shoes will simply revert to their former poor form. Let’s work with our bodies, not against them.
I don’t need conditioning I grew up running barefoot playing soccer on grass. At home I always walk barefoot. Most of my shoes have had almost no cushion until the recently. I’m 16 btw
My situation is very similar to yours, I grew up playing soccer barefoot and I don't wear shoe inside home. Unfortunately, I have had injured myself running using normal shoes in a marathon. It was a big mistake. I am currently reconditioning my feet to barefoot running again.
Best explanation I've seen
Super concise video! Thanks!
We all are supposed to tolerate any loads just do it slowly and the foot will take it easily over time now I’m running barefoot loving it
Good explanation!
Well, you can't avoid heel strike if you continue to wear commonly available, elevated heel shoes
This was excellent.
This is the Absolute Truth. Good Job. Bearfoot is now, More Difficult to convert back to, I prefer a sole of some type.
When you run in shoes it's literally getting in the way of your bodies ability to make decisions on how to run.
I've been minimalist for years now. I've been running in Xero shoes with 4mm between me and the ground. Which is literally nothing. My average cadance at a 9 minute mile is 179spm.
When I do the same run barefoot my cadance picks up to 187spm at the same pace.
I am not trying to alter my spm. My body is figuring out what works for it.
It is striking that the minimalist of minimalist shoes still interfere with what my body wants out of a running spm.
Could you imagine what high stack height, supportive shoes, and Squishmallow cushioning does? Yikes.
I am not good at running,. But. My advice is to walk like you want to run., ie, practice walking forefoot first, while walking around the block or forest. even with shoes on... its so weird at first, but you get used to it... and then, try running.. i did this and my running improved so much its unreal... my brain just does it better without even thinking. i also believe we should be walking forefoot first, as with how we run. and then i tihnk this improves running. i am getting barefoot shoes this week, cant wait.
Great video thanks
best i've seen on this barefoot running thing. running barefoot basically "teaches" but you would not go on and do it again if what you do is run on crushed rock with sharp edges. great work
Very good video thankyou
The research is not in favor of one type of foot strike vs another. Over striding or the act of having your foot land in front of your center of mass can happen with any type of foot strike. Also when runners run at higher velocities cadence is about equal for heel vs non heel strikers. Lastly heel striking increases your chance of injury for anterior muscles of the leg and knee, and forefoot striking increases your chances of calf or plantar issues. Bottom line run the way that works for you.
Great Video!
People who don't run are not conditioned to run. So they can either condition themselves or not run. It's very difficult to run barefoot-like in normal runners.
It is never just "one" thing
How to use the feet properly in an athletic settings with the limitations and the possibilities for solving/improving these limitations and barriers to improvement, is just one giant rabbit hole that seems to have no end once you start down it.
It is very frustrating
52 years of age, barefoot 90% of my life. No Nike,adidas,Reebok you name it. Nothing to do with my life their clothes included! All these companies are destroying people’s body’s when it comes to footwear, so I can’t see myself supporting companies that cut athletes carriers short, and gives all who wear this crap bad backs in the long haul. No person should wear pointy toe box shoes, if you care about your body, the most important toe for balance is your big toe, which is forever knocked out of position. Knee problems, and from there you can work up the body and pick one, waist, hips, lower back and so on. None of these companies care about people!
The idea that switching to the right way as an instant fix without transition time and training is just a doubling down of a fundamental problem. People want a cheat method to accomplish their goals. This applies to diet, exercise, finance, you name it.
I hate trends and fads. I also dislike the "minimalist" word thrown around (90% of the time it is trendy), but barefoot or near barefoot Living (including and maybe especially running) is NATURAL and preferable. It's actually the opposite of trendy (shoe styles and fashions) in the long run. Maybe that's why it's not as likely to really catch on universally as it should.
So I can keep my Hoka one one’s? Just adjust my form?
Absolutely. Those are usually fairly minimal in their drop (5mm heel-to-toe) so they are generally considered pretty neutral shoes. I run in my Mach 4s and have no issues with a fore-foot strike
The beautiful part about barefoot running is your body does the adjusting. When you run on concrete barefoot it doesn't take long to find the stride that is comfortable.
Or continue to run in Squishmallow shoes and hope they aren't wrecking your body.
Wich such minimal legs, all I can take in is either anorxeic, runs or both
It was really a fad.
But it should be up to each individual runner to choose what's best for them.
Whilst I agreed with what was said, I did not see a single stride where the runners foot landed under his hip.
If you were raised with wearing shoes only during the cooler months then your feet are going to be pretty used to it
All I learned from this video is how uneffective running on a treadmill is. The slow motion really helps picturing how little effort is needed to run on a treadmill vs on a non-moving surface.
OK it actually takes the same effort. Learn relativity
@@rodrigohackos9119 The ground doesn't pull your legs and feet backwards you fucking midwit.
Very helpful.
Amazing video!!!! Thank you
Great vid! Thanks
I did 5 years of minimalistic running. I now have a career ending injury and was told to buy a mountain bike😭😭😭😭
What happened?
@@ciegosanchez5289 osteochondral lesion of distal tibia. I need bone graft before the whole thing collapse
Ran barefoot on concrete make sure it’s a soft surface
It gave me plantar fasciitis which took years to heal
So you slow down and step on the mid foot to reduce injury
So this does not disprove the value of a cushioned shoe for sprinting
Do the top sprinters wear flat shoes?
yes, track spikes are minimalist shoes.
The specialists has been looking at Pose Running method ?
Try barefoot running for 60-70 miles a week with 20 mile long runs on asphalt during marathon training.
I am plagued by proportionally short leg syndrome. My strides were already shorter than other people my height. But yeah I get how it’s more efficient.
How far must one to see results from this efficiency? Cause I’m interested but still kinda competitive.
After watching this video and others about running minimalist, I will never waste any more of my money on those fancy high cushioned shoes again. We’ve been lied to by all those corporations far too long just to sell us garbage, ruin our health and take ou4 money.
I think one way people should go about transitioning is by wearing barefoot/minimalistic everyday shoes. Of course if you just up and run in vibram fivefingers your body is going to protest LOL
Does it make sense to run with barefoot technique in normal running shoes?
It’s not a “barefoot running technique”. It’s proper running form. Many professional and recreational runners already do this and have run with a mid foot stride with shoes forever. It’s more efficient and less taxing. It’s not a new thing. But with trends comes “enlightenment” and all of a sudden it’s some “new” miracle running advice. The bottom line: yes, you can do this in your running shoes. You don’t need to barefoot run to adopt this form.
I always hate treadmill. I felt imbalance...but i try barefoot, i think i run better without shoes. I hope someday.. some manufacture can creat treadmill with velvet track base😄😄..
4:00 that isn't even a heel strike. Pointing your heel toward the ground but then landing flat is still a mid-foot strike.
If you look real closely you can tell his hill is striking first.
Damn... as a child i was barefoot from spring till the first snow
you said shoe is naturally but where they walk road ?ground ? outside?? stupid science
You will run faster when you forget all the rules.
Well... then I'm clearly not my ancestors... perhaps I'm more developed than you all here... xD
...I use shoes with a drop (usually 5+ mm) since I remember, I'm not some extra runned, but a ordinary everyday "pedestrian" and hiker...
During summers, I was used to use flip flops (always ordinary ones = zero drop) most of the time and guess what... every summer my Achilles tendon was killing me, my hips and lower back hurt to a point where I wasn't able to walk several km comfortably even with normal shoes... so I went to a podiatrist and he told me it's a "bad" posture and "bad" walking style so I had rehabilitation for half a year where I was learning "the right way" of walking... guess what... I started to have those problems permanently no matter which shoes (or no shoes) I used - with a drop, zero drop, special medical insoles...
Well, naturally I went to another podiatrist who told me that I definitely shouldn't walk/run barefoot, ever... and that the "theoretical right posture and walking style" is definitely not good for me (and no, I don't have any deformities)... so I was told to slack into my original posture and style while walking, buy flip flops with a drop... and now I'm perfectly healthy and happy with no pain what so ever...
A too easy a solution being made too complicated. To switch to barefoot running a person must first switch to barefoot walking to condition the feet and ankles.
0:39 getting close to hyperextending the knee joint
I just run in skate shoes lol
Barefoot running or walking good?
I love running without my shoes lol
Good luck running trail-like surface in those papier-mache wrappings, when you
weigh 220 lbs or more. With all the little sharp stones sticking out on the road -
you won't make it from your house to the nearest supermarket, let alone 10k
cross-country. In all of those commercials and promotional videos - there is
always some 150-160 lbs slim guy - and young.
And they always show either stadium cover or some lush grass which only exists
in 1% of the world. How about bringing a guy like Hafthor Bjornsson or Dave Bautista
doing a 10k on a rough terrain: sharp stones, branches, glass shards and all.
Show how someone like Shaquille O'Neal playing street-ball and not
destroying his legs in those egg-shells. Snake oil, i tell ya. Snake oil...
I hate running with shoes on!
*sweats profusely*
Did anyone else notice this guys legendary pit stains lol
I play football bearfoot
Why is this guy so sweaty? 🤔🤔🤔
Ok, I’m not even going to finish this video. I’ll start with a comment. We were born barefoot......we ain’t supposed to be wearing any shoes....or clothes for that matter but that’s off topic. No matter what any one person tries to tell you with statistics or data, we were born barefoot
He literally said that may be true, but most of us wear shoes all our lives and don't have the conditioning required. You should have finished the video, moron.
Rule, Brotannia! Oooooooo , got me there. Why so offended over a comment? Didn’t realize you was sooooo passionate about shoes. Are you the foot police or the video police? I don’t give a rip about what’s in those videos. I switched to barefoot and my back is better, my ankles and knees don’t hurt, I don’t get headaches anymore, my posture is better, etc. Who cares if people are conditioned by a certain shoe, can’t hurt to try something different. Or are you the “don’t switch it up” police as well........
@@gazerbeam642 TL;DR
just do your research, literally all I'm saying
I have, been there, done that. One UA-cam video does not make a topic a cardinal rule. People should research more
@@gazerbeam642 says the man that refuses to finish a video...
0:31 You're a doctor.
I am sure you can afford a correctly fitting shirt...
This is all very obvious stuff. Well explained nonetheless.
Barefoot running is dangerous as hell. Better off just playing in minimalist shoes
Why is it dangerous?
Can I use water shoes? I live in an apartment and want to be mindful of those above my unit
@@rain0069 He's just bullshitting hehe. If barefoot running was dangerous, we would'd've been born with a pair of shoes on.
Look at those africans who walk and run on bare feet, no aches or pains in their joints and they walk 10-20kms per day on average.
yes its dangerous, and it is good to make a transition
@@Fjerid Well, if you live in a 1st world country, there are tons of hazardous materials I would never want to have puncture my skin. Sewage, glass, needles, bandaids, tampons, rusty nails
Mid-foot > forefoot
Forefoot are just for sprinting.