Barefoot Running Guide – Strategies for a Discomfort-Free Bare Feet Running Technique


Easy Barefoot Running Training Schedule | RUN FOREFOOT

Video taken from the channel: Run Forefoot


Barefoot Running Technique Simplified | Why it is so Efficient

Video taken from the channel: Exercising Health


How to run barefoot

Video taken from the channel: The Guardian


Vivobarefoot Barefoot Running Exercises

Video taken from the channel: Max Lowery


4 Simple Tests You Must Do Before Transition to Minimalist Running

Video taken from the channel: Bob & Brad


Barefoot Running injuries: How to Fix and Strengthen your Feet!

Video taken from the channel: The Run Experience


What Science Says About Barefoot/Forefoot Running-Must Know This!

Video taken from the channel: Bob & Brad

Check out this basic ankle and foot conditioning routine that you can use to reduce your chances of strains and injuries. Another thing you can do to reduce injury is to use one of the new shoe lines intended to gradually move you closer to barefoot running by offering less cushioning and more flex, which requires more articulate control. By starting completely barefoot, your running will progress much faster due to the feedback your soles will give you. Sometimes minimalist shoes can create a false sense of comfort and you are more likely to overdo your mileage or become injured.

3. Start on a hard surface. Do not start on grass. Being new to barefoot running, your ankles may be weak due to years of wearing shoes. The Basics of Barefoot Running. Barefoot running is based on two things: Strike the ground in a controlled manner with the front or middle of the foot first.

The heel will never hit first. Maintain a proper running position and short stride that supports the foot to hit the ground correctly. Start by walking around barefoot frequently. First week: no more than a quarter mile to one mile every other day. Increase your distance by no more than 10% per week.

This is not a hard and fast rule, but a general guide. If your muscles remain sore, do not increase your training. Barefoot Running Technique Firstly, it’s important to note that I am a firm believer of “everything in moderation”. So if you’re new to barefoot running please make sure you don’t overdo it by running too far or too fast during your first few minimal runs. Try running barefoot or with barefoot shoes on a hard surface, just for a few minutes, slowly.

Maybe at the end of a regular run, if you’re running regularly. If you’re not a regular runner, just do a short run for a few minutes, because your body won’t be used to running for any longer amount anyway. Oh yes, I overdid it! One can get so easily excited that one forgets about the first rule in barefoot running: build up gradually!

I did not miss the second rule though: stretching, stretching, stretching! Especially calf stretching. Look for a staircase after your barefoot session. Stretch one foot at a time, carefully though, not to overdo it.

The following diagram also provides helpful information to improve and develop barefoot running foot strike and technique. It suggests driving the knee forward as you imagine stepping over a log, using the hips and glutes to drive the knee and keeping the rest of the leg hanging and relaxed. You’re more likely to get injured if your foot and leg muscles aren’t properly conditioned for running barefoot. So build up to it. Start with walk-jog intervals, walking for 9 minutes.

Torso rotation is part of the barefoot running technique and is essential for deflecting impact loads from the back. Sciatic Nerve Pain – Stimulating the bottoms of the feet via barefooting essentially ‘wakes up’ under-active nerves, not only in the feet, but in the back, too.

List of related literature:

Barefoot running has its purposes, particularly in the strength exercises and form practice we’ve done.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

The last few such sessions before you do them barefoot should be done in minimal running shoes, such as racing flats or even water walkers.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Ways to reduce joint stress while running orjogging include using good running shoes; running on grass, dirt, or asphalt rather than con

“New Dimensions in Women's Health” by Linda Lewis Alexander, Judith H. LaRosa, Helaine Bader, Susan Garfield
from New Dimensions in Women’s Health
by Linda Lewis Alexander, Judith H. LaRosa, et. al.
Jones & Bartlett Learning, LLC, 2009

If running is giving you aches and pains, first check your shoes; a motion-control shoe with a straight “last” is best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

The stimulation from the sensory receptors helps the bones, ligaments, and muscles of the foot adapt to provide natural shock absorption during all forms of gait, including running.

“Biomechanics For Dummies” by Steve McCaw
from Biomechanics For Dummies
by Steve McCaw
Wiley, 2014

If you do get a blister (or the precursor, which is referred to as a “hot spot”), you have a decision to make: You can save some time and continue running, or stop and lose some time treating your feet.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Going barefoot as much as possible not only eliminates the source of irritation, it also benefits the whole foot by letting it breathe and flex naturally.

“The Natural Remedy Bible” by John B. Lust, Michael Tierra
from The Natural Remedy Bible
by John B. Lust, Michael Tierra
Pocket Books, 2003

Running in minimalist shoes elicits similar strain and resulting fatigue and soreness.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

You also can even run barefoot if you run on smooth and slightly soft surfaces (while still keeping the volume and intensity low in the beginning).

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Make sure you get good running shoes that can help control your overpronation; cushioned heel inserts and rubber-soled shoes can help.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
by Michael F. Roizen, Mehmet Oz
Scribner, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve been doing barefoot running as part of my warm-up, cool down, and conditioning workouts for about 2 years. This week I’m making the decision to start transitioning parts of my real workout into barefoot running as well. I’m lowering my distance and speed but I’m ready for it!

  • I’m not a podiatrist. I am just a runner. For me, it just makes sense to have a zero drop shoe with a well-cushioned neutral sole. Zero drop removes the unnatural heel, and the neutral sole doesn’t create an unnatural platform for your foot. A neutral cushioned sole would prevent hard impact, but would otherwise be “natural” like barefoot running.

  • i tried running barefoot yesterday for the first time, i found a nice soccer field near my school and ran a couple laps around it totaling about 2.2 miles but had to stop (even though i was enjoying myself) because i was developing a blister. i enjoyed running but i might take your advice and start with walking to add some skin to my feet haha

  • The tests Brad & Bob mentioned in the video are also necessary for Barefoot Walking. Do not underestimate the effects by using barefoot shoes. Normally our feet are weak and lazy or even distorted by using generic shoes from our early childhood. I am 68 of age and use Vibram Fivefingers and Vivobarefoot for six years now and after a start period with injury there are only benefits. A lot of benefits!!

  • I started trail running in minimalist shoes (Merrell Vapor Glove) or just going barefoot several years ago. Now I use them always (if I wear shoes at all), not just for running, and I find “regular” shoes very uncomfortable: too stiff, too cushioned, not enough space for the toes, the heel’s too high, and the arch support is terribly annoying.

  • Ran on my treadmill barefoot for the first time 2 nights ago. To minimize noise and heel impact I start landing on the balls or my feet first…felt strange at first but more graceful…but muscles below my knees are more sore than usual now because I never used them so much

  • What I someone has toe bunion? Outward pointing o big toe towards other toes… Do you have any runners like that? Any way to help it? Do you have any runners who have it?

  • I hate running or even walking with my heel hitting the ground first. I just feel a shock go all the way up my body right into my teeth. I’ve been walking and running toe first for over 2 years and it feels much better. I also do parkour, so I like the aspect of being silent, which heel first makes impossible. There’s simply more absorption with the the toe first. I definitely do feel a lot more strain on my ankles and top of foot, especially if train hard, but it takes just as long as normal muscle soreness to go away.

  • I don’t run at all but wearing “barefoot” style shoes is the best thing I ever did for my feet/knees/hips. If it doesn’t have a wide toebox, flat heel, and flexible sole, I am not wearing it. No more plantar fasciitis, bunion, ingrown nails, etc. Ditch the foot coffins and free your feet, people!

  • Barefoot running. Best. Thing. EVER! And I’m talking completely barefoot. No shoes, socks, or any protection. It’s glorious.

    I went from not being able to run a mile to being able to run 8 miles. I went from not running at all to running 1,000+ miles in a single year. 500 barefoot. 500 in Xero sandals and Vivobarefoot EVO Pure shoes. Best part… zero pain. No hip or knee pains or anything.

    Barefoot does amazing things for my ADHD brain, also.

    Oh, and barefoot runners don’t have toughened feet. Their feet are like soft leather.

  • RE: Morton’s neuroma. I’ve had no past pain while running (on my mid to forefoot area), it’s just after! Bought a new pair of NB for running yesterday and the toe on them is remarkably raised. Before MN diagnosis I gravitated toward shoes and high heels with elevated toes and bigger toe boxes, they seemed to make my feet feel better, but found no science to back it. So, I think these new shoes may or may not work out. Am I barking up a wrong tree? Do you think the raised toe will worsen or help long term? The pressure where the ball and toe come together is lessened, but I worry I am imagining it and harming another area or aggravating the MN itself. Also, my lumbars 2-5 are flat against each other per recent X-ray. Darn it all! I want to still run (treadmill only), but am I asking for trouble? Will the hanging on 2 chairs be enough? Thanks! I hope you have time to reply and sorry for the novel. I fell off high heels permanently a few years ago. Ha ha! And there will be no barefoot running for me, I can tell you that.

  • I prefer running interval sprints barefoot in the park on grass. I have a Morten toe and running in shoes is so painful. When I ran in the military with boots my feet looked like hamburger.

  • Yeah, I would like to learn more about this.
    My ankels get very painful when I run.
    1st km lots of pain and as ankels get warm pain gets less.
    Could this be because of mush foot?

    Please record more videos with this guy.
    But please think of us blindies. Dont record in the bathroom.
    Love your work.
    Gonna buy you coffee
    Hay I was #12 in my local parkrun this weekend.
    Still cant do the sub 20min 5k.
    Thanx again from the crazy blind runner in SA.

  • By far the most stupid video I’ve ever seen. Go walk barefoot on the pavement for one minute and you’ll have learned everything this video has to offer.

  • I`m training for my full marathon with the assistance of this marathon training “Zοrοtοn Axy” (Google it). I now have a much improved plan to start again. I`ve done 5K`s and 10K`s and half marathons and decided to take the next big step towards the full marathon, and I learned a great deal from this book. I recommend highly this great training..

  • How does your house look so artful? It’s as if even the curtains were measured to perfectly fit the windows. Everything just fits together like puzzle pieces.

  • There is no way running barefoot is good for you. Even the Kenyans who have ran barefoot for most of their lives will tell you it is stupid. They make so many different types of trainers for a reason. And heal striking is not all that bad, there are plenty of Olympians who heal strike, even Prefontaine heal striked, I read online that over 70 percent of the top finishers in the New York Marathon healstruck.

  • Without adequate instruction in how to run barefooted, people may run nothing like what is normal in barefoot, IF the study is beeing finansed by fx. NIKE…!
    Allso, studies to be evaluated need to be observed how finansed, conducted, etc. And just because nobody have found fundings for conducting a valid study, it does not mean it is not good to run as we were made to move, IF people learn how to move that way, cause as other beeing with four limbs or even the ones who walk on two, then no other beeings walk flatfooted as all humans who set down heel in walking does.

  • Thank you for this super informativ and short video. Gonna save this one to show it to friends when i try to convince them that barefoot is better. Just did a small 2k run to get back into it. Everytime i tried running in shoes i would just get bad knee pain after 1-2k barefoot i don’t feel any pain in my knee. Been walking and hiking barefoot quite a lot to build up foot strength. One year ago i did a 8day hike in Nepal without shoes and a 13kg backpack on. It was so nice to be able to “taste” the trek instead of just clumping along like i did on the one with shoes. Can’t wait to get back there and run the whole thing with less weight.

  • Great tutorial! However it could be useful to mention for beginners that avoid those long strides as seen in the video at any cost for years. The knee will injure for sure. Shorter and faster strides, avoid inrury.

  • fantastic way to rebuild arches in feet. started barefoot running a week ago and already see and feel the results, nothing short of amazing! one word of advice: SLOWLY transition into it. a lot more stress is going to be placed on your muscles and ligaments. you’ll feel the difference after the first few runs.

  • “Evidence to date shows that changing gait patterns, not shoe selection, is
    the best intervention in lowering the injury prevalence in runners.

    Minimalist shoes may give better feedback to runners and allow them to focus
    on changing their gait, but not everyone does, and this could lead to more

    -Jonathan Roth, MD, Orthopaedic Surgeon

    American Association of
    Orthopaedic Surgeons

    Moral of the story….learn to run correctly, then switch to minimalist shoes or barefoot!

  • Brad, you mentioned trying to run barefoot, but thought better of it, I believe because of your age. I had not run at all for over 20 years when at 60, I started (slowly) running totally barefoot. At first it was a walk/run and gradually increased. After 3.5 years, I just ran my first 10k. Except for a minor calf pull about 1 month into it, I’ve been injury free throughout this journey. When on occasion I sense a tight achilles tendon or calf muscle, I take several days off and then start back at a lower mileage. That usually happens after increasing mileage too quickly. Happy Trails… BarefootDan:0)

  • I was a forefoot runner all my life, now I have metatarsalgia and can’t even walk.  I was also a minimalist and preferred lighter weight running shoes. I did try Five-Finger Shoes when they first came out, but went back to lightweight running shoes. I started running as a sprinter and when I took up distance running over 40 years ago it just came natural for me to run on the balls of my feet. Maybe forefoot running wasn’t the cause of my metatarsalgia, but it certainly did not prevent it. I thought I would be running in my 90’s, but I am only in my early 60’s and can’t even walk. This came upon me suddenly 5 months ago and became debilitating in just 2 weeks. The podiatrist first sent me to rheumatologist who told me I did not have arthritis, then he recommended new shoes and orthotics to which he placed additional metatarsal pads and arch pads. I cannot walk without the shoes and then only short distances between rooms in my condo. I have to use a wheelchair when I leave home. Any referrences would be greatly appreciated!

  • p.s. Your video on how to fix a herniated disc & to strengthen hip & how to fix the crazy painful permorfis muscle & stop the craping of the permofis that seem to cause syatic nerve pain so bad,, i couldn’t us my lower half of my body / legs & became bed bound,, now i can walk again & trying to get back to work again…

  • I’ve hated my feet for years, abused and ignored them. 20 years of 1012 hour days in restrictive steel toed and midsoled boots. It’s got to the point that I tried memory foam shoes to relieve the pain, both at work and home but that seemed to make them worse. Three months ago I bought some vivo barefoot shoes with a 3mm sole. It took a week but I managed to wear them all day without my feet tiring, how amazing to be connected to the ground again. I will never go back to heeled shoes or boots again. Learning to walk while carrying heavy loads of tools and materials and realising that my feet were pretty much dead.
    They still hurt but only in the mornings, like a post gym stiffness that goes once I get walking around. Any idea how long this might take to go?
    I would love to run again but think I need to take it slow.. I have little cartilage left in my right ankle and a badly healed left hamstring/tendon tear, any advice?
    Thanks and Best Wishes

  • Nice video guys. I have been running for the past few years for my school team and enjoy it a lot. I have looked into this a lot already so this was cool to hear about from you guys

  • Analyzing running mechanics on a treadmill is only analyzing what you’re doing on a treadmill. Obviously it’s easier, but the data is not going to be useful for improving, because running on a treadmill is quite different from running on the road/trail/etc

  • I have vibrams lol. Great for bunions bc it’s like being barefoot. But i just used for walking shopping etc not anything heavy impact. Also they take forever to get on lol.

  • Okay, its good to see some other people running. But! BUT! Never EVER change yourself. This guy can only talk for himself. Go barefoot and run. if it feels good, you are doing it right and how your body was meant to run.

    If you run like a guy who is telling you “How to” and its feeling bad, DONT do it.
    Every human is different.

  • I transitioned into barefoot cold turkey a couple of months back and I started being barefoot for 80% of the day. I have these tight calves and heel pain since a month. Can anybody tell me is this because of sudden overloading and if I should have transitioned slowly? I guess so. How do you think I can fix that? Go back to wearing slippers/shoes and then start slowly. would that help? I would appreciate any suggestion/advice.

  • Ohhh god you saved my feets today.. i did the barefoot excercise and my ankle, insider is hurting a lot.. i guess this will help me.. ❤

  • When you say “running” here, are you speaking of something different from say sprint speed, 40 yard dash speed? Would this program benefit in these endeavors at all. I just want better foot strength but primarily running speed. But that’s what I mean when I think or hear running speed.

  • This video would be so much better if the guy on the left would let the guy talk without interruption. Hard to watch but great content…

  • Thanks for this video… I forgot how to run properly because of breaking my left ankle… And no that I’m healed I’m strugling with the confidence on my feet. It’s hard for me, but I think I’ll be back on track soon.

  • Great vid. I have tried all shoes, OTC inserts, 5 to 6 times of having custom orthotics made and none of it helped. My feet would feel better, but my Achilles would get tight, or my back would hurt, or my neck and shoulders.

    Sick of it. Just started wearing VFFs at work instead and try to ease into it. Doing hip strength exercises to correct my walk.

    Working ok so far. Soleus a little sore, feet a little sore after hours walking around on hard tile, but I think I will be into VFFs full time in less than a month.
    I do one legged balances waiting in lines, brushing my teeth, washing dishes.

    Small to raise and hold for 5 seconds for as many reps as possible while in lines as well. Tor curls on my brake and gas pedals when driving. All seems to be helping.

    Also stretching lateral hammies by standing in a v and then turn to the left and bow down to the left foot, then the right foot. Stretch glute medius as well when lateral hammies get tight.

    So far so good.

  • love is primarily from Turkey. I didn’t understand much of what you said. but there is an imbalance in my right foot. I run 5 km every other day. I noticed my right foot stepped in while walking but not walking. I certainly understood that this was because of the cushioned shoes. From what I’m told, the following: use flat shoes. but it is difficult to provide it for jogging. at least in our neighborhood. So I also ordered Merrel Bare Access Flex 2 for the asphalt run. I hope it is the right decision. but I understand the shoes without arch is recommended. I have read that merrel has this elevation. at least I would be very pleased if the doctor lists a shoe suggestion for those of us who have language problems. It would be great if he wrote it in the form of comments. I hope I understand correctly, I wrote correctly. I tell you that I love you all, and I pay my respects,

  • Nobody seems to have a clear answer. If the arches are collapsed and the knees are pointed inwards, are you saying to force the feet straight? because that just pushes my knees further inward…..

  • Great video man. Been on the lookout for any ankle strengthening tips lately so grateful to come across this. Some great exercises demonstrated here thanks for sharing ����

  • I have one leg an inch shorter than the other from a femur fracture and have been given a heel raise orthotic in my shoe to equal out the legs… whst can I use instead of the heel raise as I am finding its shortening my calf muscle and also im not able to walk flat on that leg even in flat shoes… so I hav one leg walking flat style but the other wirh an inch of heel raise… what do you suggest to use so both legs are ‘flat’?

  • I am bowl legged and I can’t stand with my legs straight over my feet. If I walk on the outside edge of my feet I can achieve what you are explaining as in leg bone aligned with the foot.. All your advice helps, but it seems like no amount of strengthening will cure me from the need of orthotics? If I am standing barefoot am I better off standing on the outside edge of my foot? Or if I stand pigeon toed that also aligns my ankle? I can run without foot pain but standing in place can become excruciating after about 30 minutes. Please help…I have been reduced to a life of endless trial and error and podiatrist are quite dumbfounded…I also have Morton’s toe and high arches which don’t make this combo of catastrophe any easier to solve. Your video is the best I’ve seen so you are my best hope.

  • This is fantastic info! I have severe pronation and high arch, and cant even wear slippers (or flip-flops to you mainlanders) that dont have arch support without foot pain! Thank you so much for this discussion/information!

  • I ran barefoot for a few weeks, and got shin splints for 12 weeks, absolute killer on my performance and I would strongly not recommend going barefoot.

  • Older video but this was fantastic ��. Started the burpee challenge and fizzled out after a few weeks because of some lateral foot pain. Now I get why you wanted our feet touching together the whole time! Turns out that movement revealed overpronation on one side that I believe is contributing to chronic shin splints. Hence, me looking for more videos from y’all for this specific problem. Can’t thank you guys enough. We’re not rich but I’m thinking about setting aside some money in our budget to join the running club at least for a little while just as a thank you for all the valuable info you give for free! Thanks again:).

  • Some great foot exercises in there that I’m going to start doing! I run minimalist all the time, so strengthening my feet is very important:)

  • I had a constant little pain in my right ankle. A couple of days ago I replaced my home slippers with anti-slip socks and the pain is gone! Thanks for reminding us that we are pampered too much 😉
    It’s hard to be a diva (high heels) and an athlete in one though! Greetings from Belgium

  • I am 53 year old, after 28yrs I decided to walk and then running, till date I complete 36km. inspite of heel pain on my left legevery month I participate one event.

  • Hello, I’m 18 with very flat feet along with very sever over-pronation, and am overweight (213lbs and constantly losing weight, with 190lbs as a goal), so I was considering buying the Brooks Beast 16 (as it was the only running show that was able to “fix” my gait and allow me to run smoothly, with the least over-pronation) and practice strengthening my feet at the same time.

    Would you recommend a strategy like this, to use a “crutch” while I strengthen my arches enough to jog lightly without pain? Sometime it hurts when I walk, but I do calf stretches and stand on one foot to get comfortable, and I can run a pain free mile if I do a good job of it, but longer distances are challenging.

    (That being said, I have run 5 miles as a benchmark, but I’d like to run longer distances more comfortably for my health and stamina until I can create nice arches. Half marathons are the dream right now)

  • A few years back i trained to the point of bein able to run barefoot on the road. Also trained to run in high temps (44°c) without getting (too) ill. The rough kind of asphalt not smooth.. it was very freeing. Was at my lowest bodyweight though and definitely forefoot. I’m going to start back to that life.. its great for the fascia and for connectivity to the earth.

  • I’m pretty sure thats what a podiatrist said I had, that my foot is collapsed but surprisingly its caused me 0 issues and actually the shoes they told me to wear was causing me tremendous pain that refuse to wear them, I’d much rather go bare foot than wear those pain devices.

  • I never wear shoes in the house. Other than that… I’ve tried walking around outside, and jogging, on pavement because that’s what is outside my door. Jogging on the paved trail felt surprisingly good, it felt soft. But somehow I managed to get friction blisters. Next time I went out, after I had healed, I didn’t get blisters but I got sensitive spots; it was a sunny day and parts were hot, I don’t know how much that had to do with it. I’ve been reluctant to keep trying it.

  • how do i run more soft i am a forefoot runner but i still seem like my foot hits the ground hard is is because i have flat feet? 

  • Great video and information! So it seems like transitioning into barefoot is more of a lifestyle change but well worth the benefits. I have a pair of altra lone peaks currently, and I’m planning on the next pair being something with less cushion. Do you have any recommendations for a work boot style shoe that has a low profile but still beefy enough for sub zero temps of Minnesota? Also, as a beginner I am running in the lone peaks, and I wear chacos (which have quite a bit of arch support) during the day. If I wear anything else my feet are in pain by the end of the day. Is this a good plan or should I consider going barefoot during the day as well? Thanks in advance this is all great information!

  • Lots of great info here. Thanks. Good to watch it again. Tried the tip of taking the insoles out of my everyday hiking shoes I’ve been wearing for ages, and they work a lot better (I have flat feet). And another thumbs up for Kelly.

  • For the love of God woman please fix your arm swing. Your foot strike and muscle coordination from the waist down is excellent but you have the arm swing of an ax murder.

  • I’m not really sure I’d believe that our feet are designed to point parallel straight forward. The more natural-feeling foot position is turned outwards slightly. Try it. Stand and point both feet parallel forward. Feel odd. The ball of the foot (directly behind the big toe) is more inline with the ankle when feet are turned slightly outward. To me it would seem that the inside-front of each foot is larger for that reason. E..g The toes are larger, the ball of the foot is larger than the areas behind the little toes.

  • I am a huge fan of KSTAR! I’ve watched the entire MWOD series and practice Kelly’s mobility strategies daily. My 4 yo daughter has a hyperpronation and flat arch and all the sequela. Being a fan of KSTAR, I constantly tell her to point feet straight, knees over toes when bending, barefoot almost always. But like her grandmother, she has the valgus knee and collapsed arch. Any suggestions?

  • Awesome information guys! I have a question: how can you run an ultra and still keep your muscle mass as a vegan? I feel like I am losing fat but also muscle mass on my upper body. Any good suggestions without eating meat/milk /cheese? Thanks!

  • Does optimal cadence change with your height? I am 6 ft tall and have trouble getting over 165spm. I figured it could be because my legs are long?

  • Every time I see you double up on advertising, Guardian, I’m going to go to the shop and buy a copy of the Daily Mail. Just to teach you a lesson. Shame. Shame. Shame. Shame.

  • This was awesome! Thank you for the detail and the depth! This is how I tried to break it down to customers when I worked run specialty!

  • great video.Hopefully you will educate more people in the so called civilised west. But as long as people continue to wear bad footwear it will be slow progress.Why do women wear high heels? They look terrible

  • Bob and Brads methods freed my frozen shoulder and brought movement and feeling back into my wrist, hand and fingers…before them, nothing worked. Bless these guys, they ars totally amazing. THANK YOU BOB AND BRADxx

  • Run barefoot on sand at the beach and it will help you get over plantar fascitis, but it will stress more upper leg/knee areas so be moderate. Also, stay off the wet sand and stay on the dry stuff. Enjoy. Worked for me.

  • You and Kelly don’t talk at all about big toe position in relation to going barefoot. It’s my understanding that your big toes need to point straight forward for “barefoot” to work well. I have been wearing Vivobarefoot shoes since January when I noticed I had a bunion starting on my right foot, which causes my big toe to angle to the right, which affects the position of my foot, ankle, and everything further up the chain. I can only “fix” that by wearing Correct Toes toe spreaders, which are a pain to wear while spending time barefoot, so I don’t spend much actual time barefoot even though I know I should. So I guess my question is, is it better to spend time barefoot even if it means walking and standing with my big toe at an angle, or just continue wearing my correct toes with toe socks inside my Vivobarefoots until I can strengthen my feet enough to (hopefully) get my big toe pointing where it’s supposed to be?

  • Hi,
    I have been running for 2 years I have completed 2 half marathons a couple 10k and 5k. I am overweight. I started wearing 4mm drop about 8 to 10 months ago. started walking in them now able to run in hokas for road and altra 0 drop on trails. I AM HAVING PAIN. along top of foot from small toe. can you help? I use the ball under foot (not as consistent as maybe I should). I stretch alot. The pain comes and go’s. if I run after awhile I do not feel the pain.
    please advise.
    I really learn alot from your videos.
    thank you-

  • Does this work for everybody? My feet have almost no arch to begin with. It sounds very difficult and almost unbelievable that ANYONE can train themselves to run without inserts.

  • The metatarsal pads were actually recommended by my podiatrist along with the orthotics. I still use the orthotics however after 6-8 miles of running I get pain from my 2-3 digit of r foot. With them I don’t get it What’s your thought?

  • Don’t people realize that the more you run barefoot, the more you wear out your plantar fascia and develop plantar fascitis? You can also possibly develop patellar tendonitis at a quicker rate if you allow your knee to absorb too much shock.

  • Thank you for this! I wear flat shoes all day at work, it’s not till I go for my run I’m in a normal running shoe with an orthotic. I will have to try do some of these exercises to strengthen my foot. Thank you again!

  • looks like my achilles problems could be coming from mush foot! Better continue working in the integrity of my feet. Thanks for the video guys.

  • Hi Nate, one question how about if the injury is a torn posterior tibial tendon, is it possible that after surgery been able to back to running? by the way the pttd is on stage 3.

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  • As a yoga professional, I have spent most of my adult life walking about barefoot. About 18 months ago I started to notice swelling between my great and second toe, pain in the metatarsophalangeal joint especially during elevation gains when hiking (wearing boots), and increasingly limited mobility. Turns out I have advanced-stage hallux rigidus, likely due to a severely stubbed (felt fractured) toe about two years ago. I have no other joint degeneration in the whole rest of the foot and gout has been ruled out.

    My point in sharing all this is to not take your big toe for granted! Hallux rigidus is pretty much irreversible (I may have the joint fused in future but for now I have to wear shoes virtually all the time, with orthotics, including one that minimizes dorsiflexion of the great toe). Uphill walking, running, lunges, some squats are all very difficult now. I have to be quite creative to stay active.

    I agree with all the points Bob and Brad make in this video. Sadly, barefoot running will not be possible for me but other than the toe mobility exercise, I have and will continue to practice the rest of these. Best wishes to everyone out there!

  • Everybody says to slowly transition. It’s lockdown time so i just ran in a rocky patio i found with my shoes on, this time forefoot striking. I couldn’t even run a fourth of what I normally ran.

    Then, when lockdown loosened a little bit, i went out for a few barefoot runs and was completely sore after each one (couldn’t walk). Just yesterday, I went out for my first 10k run and i’m not sore anymore. 10k is twice my biggest run so I basically doubled my performance with no effort

  • Hello I know this has nothing to do with the video but I’m a cabin crew and I stand or walk all day long in heels or in uncomfortable shoes. Sitting in front of customers is not allowed. I try to stretch my feet, my legs and my lower back every day. However, every morning I would wake up and have heels tenderness or pain. What is wrong with me. How do I get rid of this?

    Btw, I have flat feet. I thought what I have would relate to having flat feet but I have binge watched all of your flat feet videos but my pain is not in the area that you showed.


  • As an Athletic Trainer, I’ve been transitioning to minimalist shoes, Vivobarefoot specifically, and my feet have never felt stronger. Do you two try to transition patients to walk more naturally or do you have them continue with their normal gait amd focus more on strengthening where they are weak?

  • I’ve been running and walking on the balls of my feet my entire life. It always felt better, but people laughed at me. Who’s laughing now, losers.

  • Great video. I have been wearing orthodics for over 30 years (since I was 16 for flat feettibial stress fractures.) Is there hope for me to get out of orthodics? I also have heel spurs. (I have run 6 marathons and countless 1/2 marathons.)

  • Hi, thx for the video. I totally agree with you about using no orthotics in running shoes but how about cycling shoes? I get pain on the 5th metatarsal bone when i am not having some sort of arch support in my cycling shoes. I am already doing foot excersiese but it doesn’t help with this spcial problem.

  • Excellent videos as always! I’m getting back into running, it’s killing my hips… But my ankles and knees are OK, grateful for that:-)

  • FYI Date stamps
    2:32 Ankle flex
    Sit on chair, knee & ankle vertical with plumb line (stick). Move hips foward along chair past plumb line, while heel maintains contact with floor, not lifting off.

    3:34 Big toe flex
    Big toe to flex upwards at least 30 degs.

    5:18 Toe flex
    Big toe & heel flat on floor. Rest of toes flex up.

    6:41 One leg 30 second balance.
    Time how long to balance on 1 leg without putting foot down or using hand on a surface for balance.

  • Hi! Thank you for this video.
    Question… if I want to tradition to barefoot shoes running can I start by running 1 miles or should I start by doing the workouts without running?
    What’s your advice for someone who is just starting the transition?

    Thank you!

  • Bought my first pair of casual vivo barefoot shoes like 2 weeks ago. I’m doing increasingly longer hikes (still with the extra sole) and I gotta say, I rarely loved the feeling of walking on the forest floor as much as I do now. Stony paths can be a little rough though. I can not yet imagine running on a path with pointy stones yet.

  • Do you worry about slipping when you run in the rain? A lot of concrete is slippery when it gets wet. I worry sometimes even when I have the rubbery grip from shoes.

  • Great video sir, been debating getting a pair of vivos. I really like the look, just not sure about the barefoot shoes. Your discount code works, thanks.

  • Hey bro I read an article about your 2 meal a day plan.
    Can this help a athlete who’s training almost twice a day either and ground or on gym? If yes then muscle loss is bound to happen and how do we maintain that? Please suggest. ��

  • I injured outside of my left foot while taking a bad step while running with a stiff orthotic. The only thing that cured it was going barefoot and strengthening my whole body.

    However I’ve been told I have signs of arthritis in right big toe. This occurred before I got into barefoot running. Lately I’ve been running exclusively in Fivefingers and have noticed more big toe pain in right foot. Should I ditch the Vibrams and look for more cushioned zero drop shoes like altras? Or should I go back to heel striking to ease the pain on my toesies?

  • I sprained my ankle in November so these ankle strengthening exercises couldn’t have come at a better time, brilliant, thank you ����

  • It’s like spinning a wheel or a globe with your hand. Gotta keep it circular, and add energy at the right moment, at the right way no impact, forces at the same direction (+), instead of the opposite (-).

    It’s like the difference between colliding, crashing, or giving a boost, accelerating.

    It’s Newton’s law: action and reaction. The only difference is that, when you actually running, the globe you’ll be “spinning” will be a little bit bigger…

    Really Nice!! Thnx for sharing!

  • Thanks Bob& Brad:) about the third test, I’m not able to push down the big toe at all while the others toes are up. So what do you suggest for fixing that? Thanks:)

  • First step with bare foot running.
    You are not a Barefoot runner. So start off very gently. Trust me. You’ll turn your calves to concrete blocks in 15 minutes

  • Little piggies�� wow illuminating!!! I’ve had plantar fasciitis for years I try to stretch (mostly my hamstring though) I’ve even had surgery on both feet and none of my many doctors have I ever showed me any foot or ankle exercises crazy! Thanks guys great video!!��✨

  • My ancestors must’ve told me through my DNA memories, because when i ran on the beach, when my heels landed on the hard sand, good lord i think i switched the landing spot to the front really fast, haha.
    Modern life is so artificial, no wonder we got our running skills wrong.
    Heck, i even heard we poop in the wrong position!
    I wonder what we got right!

  • I live in a village of about 1200 habitants, it’s like a really green village. There is a road with like, grass in the middle and just bare yellowish dirt on right and left. It litteraly leads to nowhere and ends at about 7 km away from village. On the sides there are fields and crops of corn, cherrys, blueberries, grain and so on. It’s just beatiful, I used to run there barefoot before I moved to Italy. That was in south Serbia btw and I was 12-13 year old at the time (now I am 15).

  • I’ve managed to run barefoot from Louth to Grimsby and over the Humber Bridge from Barton upon Humber to Hesse and back. Perfectly safe, just as long as you remain focused on what’s on the ground, you’ll be fine. Most natural humanistic part of walking is without footwear. I thoroughly recommend just kicking off those shoes as much as you can and ground yourself with the Earth…

  • Here’s a question? Is there any other way to improve you’re feet without running? I generally hike a lot, so would wearing minimalist shoes help, if I went hiking for a few hours or went backpacking. I have just never been a runner and prefer long distance hikes. Also, I have to wear custom orthodics and stability shoes because of my collapsed arches.

  • Why is this rhythm of 180 specified? Surely the cadence is dependent on leg length, otherwise you’re saying that short legged people cannot run fast, because if the cadence has to be 180, the only way to run faster is to lengthen the stride to an unnatural length.

  • Barefoot running is like CrossFit. In it self nothing wrong, even maybe good. Not for everyone. Heard many claim, even in these comments automatically claim best runners or only real runners are barefoot

  • I have been hiking and running across mountainous Terrain barefoot once a week for 3ish hours at a time. And the way we run naturally is so different from the way we Learn to Run in shoes and i really found that several parts of my body weren’t strong enough to do it properly in the beginning. My feet took some time to thicken up enough to handle running across rocky Terrain but more than that my ankles and the tendons in my calves really hurt but that went away fairly quickly then it was the outside of my hips that started hurting once my feet could handel longer more difficult hikes it felt like the muscle that holds my hip in place wasn’t strong enough but after afue weeks that went away and i havent really had any issue’s sense. Feels way easyer on my knees and provents me from jumping off of rocks that are to high lol

  • It’s kind of anoying because all by limbs can have a mind of their own to my a arms are like fuck off let me sleep and my feet are like I need to breath but I also gotta go faaaaaaaaassssssst

  • I have a 3 year old grand-daughter that runs/walks around on her toes all day. Is this dangerous to her feet bones? We keep reminding her…flat feet! But she keeps raising her feet.

  • If anyone is interested in seeing how their feet hits the ground and exactly how much of the foot is in contact with it, walk through a puddle deep enough to wet the entire sole of the foot, then walk on a dry spot. Then look at it and even take a picture. The wet footprint(s) indicate exactly how much of the foot is actually in contact with the ground. And if you’d like to see the shape, walk through some soft mud. Soft enough to leave the entire impression including the entire arch and the curled space between the end of your toes and the rest of the foot. you can get 2 different types of footprints. One while standing still. Then just walk through the mud with your normal walk. You can even do one at a run. And if you would like to, you can mix some plaster of Paris and make some molds of the impressions for you to take back to study how the sole of your feet interact with the ground.

  • I love it! Why Bob why? Let Brad have his moment. Speaking of being bear foot! Is there physical therapy for someone who has bone spurs in the heels and wants to continue to run?

  • Totally makes sense!! I have been trying to pace out my walking, to a slow run, and my calves and hips feel it the most, causing my decision not to build up into running. Great video guys!! ��

  • Sir what kind of shoes I have to wear while running because I am a heal striker and it is little bit difficult for me to change this habit because when I try to lend my feet first while running I become to conscious and it becomes difficult for me to run

  • I think I’ve kinda ruined my life with running. Tore a tendon in my foot, and now I can’t do anything. Would I have been better off in shoes? Well, I probably wouldn’t have had that injury, but people get plenty of other injuries in shoes. Because I ran, no I can’t do other stuff I like to do, like hiking and mountain biking. Fuck running.

  • Have you ever stepped on a sharp splinter? I had a very sharp one in the middle of my foot, how did you take care of it??wooden one for me! I can’t see it in there not red, but sensitive on stepping.

  • I adapted very quickly to forefoot running in Vibram 5-finger shoes, but I hadn’t really been much of a runner before that so I didn’t have a strong heel-strike habit to overcome.

  • I remember in high school the fastest guy would tell people his secret was leaning forward and fighters would say to be on the balls of your feet for more mobility. Now im no runner but i swear i beat a soccer player in a sprint going across our football field just leaning forward and being on the balls of my feet. Changed my mind a) because i felt so light and b) because i somehow won. Now im not saying it made me master but i sure as hell felt faster and as described in the video i felt it all in my calves later.

    Anyway thanks for reading my long comment. Cheers.

  • The only part that keeps on hurting when I run more so than thigh muscles etc are my ankles. They strain like crazy, could be the shoes that are blocking the blood flow. But running barefoot among small stones and twigs seems counter intuitive. What to do…

  • Oh yeah bare feet forever.. exept on school with heavy heavy objects around.. sadly.. but need “socks and security shoes on” most days:) Still, to school and from school, bare feet any wheather 😉 So good feels.
    Happy bare feet running:D

  • I’m barefoot, or neutral shoes most of the time, but I find if I’m outside, walking fast, I tend to strike hard on my heel. Not while running, or walking slowly, but only when walking. Any suggestions why? Is this normal?

  • Hello i tried the barefoot running on a treadmill today and it sounded like anvils hitting the treadmill compared to the folks on the video. How do i break the bad habits so that i can have a smooth foot strike

  • When I run too much my feet’s skins start to fall off and there’s these weird water inside an area of my feet when they make these dumb skin bumps or sth
    I would usually cut it off with a knife
    And it hella hurts when that bump skin layer is off
    Edit: The skin bumps thing happens every goddamn time

    Please suggest some ideas
    It takes quite a while for the feet’s skin to grow back enough for me to walk comfortably each time
    And they hurt a lot

  • I have flat feet and tried running barefoot on treadmill. But it felt extremely uncomfortable because of the feeling that I got in the middle of my feet. Is this normal when you are starting off? Also I believe we were designed to run barefoot in nature not on a treadmill or road. Maybe that is why it feels so uncomfortable for me

  • good one. now for some big toe strengthening exercises? and btw Bob, when do we get that video showing what you did to improve your left hand so much? thank you.

  • I don’t think it really matters what you wear, but I can tell you its a lot easier to keep moving when you’re not picking up the weight of a shoe.

  • I was able to double my normal (regular shoe) run distance by running barefoot today. Surprisingly, my issue today was not cardio endurance. It was broken skin on the soles of my feet.

  • Thank you for posting this video! Where should people go to have their running and even walking styles evaluated for proper posture?

  • I have tried barefoot running once. Got about 1 km before 2/3 of my foot was bloodied and scraped off by the asfalt and multiple pebbles were imbedded in my footsoles. good times.

  • Hi Bob&Brad, at the end we´d have to walk and run with our four extremities if we review human evolution history, I love to walk with sport shoes, Why Bob, why?, Brad you’re so patient and lovely, one of my friends interrupts me when I’m talking, frequently, and that’s very annoying. Loves to both of you ����

  • Hi,I’m a minimalist runner doing very minimal training.Half marathons in 1hr45mn in homemade running sandals.Going into 25k trail running also this year.

  • WOW, i watched this on the treadmill with my fivefingers and so much progress… Picking my heels up, increasing my cadence, forefoot landing…i was going only 3mph and my hamstrings are on fire, it feela great to run the proper way! thanks so much, professional advice!

  • For anyone who is turned off from barefoot running solely from fear of cutting your skin, there are barefoot/minimalist shoes that allow you to run as if barefoot but give you a thin, puncture resistant sole to protect from rocks, sticks, and glass. VivoBarefoot and Soft Star Shoes are two examples.

  • It’s funny, my step mother always made fun of me for walking and running like this. She always told me if I didn’t stop walking on my “tippy toes” she would send me to dancing classes.

  • I have gone barefoot as much as possible since I was a kid..and now I’m 37…bought my first pair of Vibram toe shoes back in 2011…LOVE THEM…just gotta get another pair..but they lasted me 5 years…taped up…used show goo…and STILL felt GREAT!!!..I’m a Martial Artist and do lots of running combined with other exercises…and STILL do well for me…GREAT VIDEO!!!

  • I started recreational running in my 20’s (70 this year). I track my mileage and ditch the shoes when they hit 300 miles. The one time I bought a brand’s high-priced model, it only lasted 240 miles and then I went back to the medium priced one. My reason was that I probably inherited my father’s bad back. Running shoes are cheap (compared to golf, tennis etc). Anecdotal? maybe. I am not a fan of minimalist shoes. My question for walking shoes as you get into your 70’s and 80’s what is the tradeoff for stability vs. cushioning? I would think that older walkers/runners might need stability more than cushioning. Thoughts?

  • Yet the fastest marathon times, including the world record, are being run in shoes with ever increasing heel stack height (Nike Vapor Fly).???

  • thank you for this. very elegant and highly informative video, with all the essential theory nicely compressed for quick viewing.

  • Very informative video! I have a question, if you don’t mindI see the benefits of minimalistic running, but would it be harmful to the body to run in, let’s say, Converse shoes with flat soles?

  • Huh, ever since i started running I’ve been trying to correct my forefoot strike because my PE teacher in highschool told me it was the incorrect way to run, even though that’s how i run naturally. Now i guess i can have fun trying to run front strike again…

  • Thank you so much big reebok man, you have triggered just another revolution in my body awareness… never realized how srewed up my feet really are… I’m 25.

  • I’ve been running on and off since a child(my favorite sport). During my teen years I wasn’t so disciplined. I was sixteen when I switched to barefoot running, again, I wasn’t disciplined in frequency or form. Im now 24 and like two or three years ago I developed plantar fasciitis (self diagnosed) so I stopped running not knowing what do, and for some reason not many professionals knew either, it was orthotics or surgery, I was like noooooo. I started fixing my posterior chain and it got a bit better, no more pain in the middle of the night when using the bathroom nor in the morning when taking my first steps. So I decided to run again, I felt great, until the next day, the pain was back. So now I’m concentrating on form and my feet more, stretching my heel, fixing my hip alignment to straighten my leg(through stretching my hips and by building and activating my glutes), and now I’m trying to address the arch, however the pain still comes back and to be honest I’m starting to become a bit hopeless. This video gave me motivation. I had trouble jumping rope on my right foot and now I know better thanks to you guys, thanks for the insightful video. I will be unmushing my right foot and I’ll see how it goes.

  • I think the video is very informative, but I recommend getting either a better mic or equalize the audio during editing, once again, I think it’s a great vid, but I felt my soul start to leave my body when she greeted us at the beginning ��

  • I have flat feet and high foot pressure with low arches, and I have been running and walking around barefoot for four months now. I feel stronger and my calluses has built up, so a lot less pain when running on street and sidewalk. 

  • I started running when I was 15 (back in the days when they rarely told you about protecting your knees or any other joints, until it got so painful that you could hardly walk) and I switched over to racewalking when I was 46 so I could distribute my weight more evenly. I began using muscles that usually got ignored and much more of my upper body. Going barefoot around here always makes me squeanish, but I generally look for a shoe with a flat heel and then put a cushion under the ball of my foot, because there is more emphasis on the forefoot than the heel area. Lately I’ve had some tendonitis woes and have to try to patiently wait for that all to get better, but in my normal walking I have noticed that if I focus more on leaning forward a bit and using my quads more, it is a lot more comfortable. It took me at least two years to fully make a switch and get good at it. I am sure Bob just needed to warm up and then he could easily balance on his forefoot. And I also practice yoga, which is how I can be so flexible at 55. I tend to do a lot of it in the privacy of my own apartment along with a yoga routine on the Internet, but I have found some great stretches to target the legs. Hips as well, although so much of it emphasizes the outer hip, and it is just as important to have mobility on the inside of the hip. Otherwise, I end up with tight adductors and they in turn pull on the tendons in my knees. It’s fascinating how the human body is all connected.

  • It looks like toes relax and spread out as the foot reaches forward, and then seem to pull themselves down as if they are looking for contact with the ground. It seems so effortless.

  • At the point you say run at your goal pace for 3-4 min, does this also apply to sprinters trying to get stronger, more tactile feet? Sprinters usually don’t run any longer than a minute or so.

  • You must be having rock hard soles by now. Anyway it’s always good to be barefoot which connects you with mama earth. Which has so much to offer for a healthy lifestyle.

  • For anyone watching this, I’d definitely say stick to it. I did my own thing (watched this video after I started barefoot walking), and I started on a beach. I started off with a run going for 4km (2.5 ish miles). I kept up a brutal training regime and suffered from blisters and a fair bit of pain (muscular, no injury). So please do follow her advice, take it slow and your body will thank you

  • Running barefoot on damp dirt trails, grass, beach sand, or other soft surfaces is natural. Running barefoot on concrete or asphalt is insanity.

  • SO IT’S TRUE!!!! She said running at a slow pace CAN cause you to thud! I used to always SPRINT whenever I ran. But when I enlisted in the military and took on distance running and adapting to that excruciatingly unnatural pace and feeling so heavy, ever since I started to develop pain in my feet and hips.

  • Way Thank You for Helping us Learn how to be able to to better take care of our selfs,, you guy are Very Helpful & Entertaining to watch you guy’s joke & exude good vibes…

  • The most useful thing I found was that the side of your body of the trailing leg is leaning so much more foreward than the side of your body with the foot on the ground. I run barefoot a lot and it took many times of watching this video to see that. My strides are longer and more efficient now. Thanks.

  • Watching you run is a true inspiration. Poetry in motion. Great vids.

    I’m 51, in lousy shape… just started barefoot walking 3 months ago on feet softer than a baby’s bottom, mile a day. Soles are now mostly leather, but still painfully toughening up around the edges that get less wear. Ran about 500 yards in vibrams a couple weeks ago first time I’ve run, at all, in several years.

    There is something about going barefoot that makes walking (or running) for fitness a fun rather than… well… boring. I need to find a track smooth enough to safely run barefoot, but the vibrams are pretty close and can run on the local gravelly asphalt around here.

    Never want to go back to regular shoes. What am I going to do in winter with a foot of snow on the ground and -10F?

  • I walked around barefoot. It wasn’t 20 minutes, but I got tender spots on the balls of my feet. I worried that they would become blisters, but it stopped short of that. Am I doing that wrong? Thinking back, it was a sunny day and I guess the pavement was uncomfortably hot, but at the time it didn’t seem hot enough to cause injury.

  • I want to do this, but I can’t even tolerate walking down my driveway to check the mail if I’m barefoot. I have the feet of an infant in a men’s size 13.

  • Awful running form…PERIOD…look up her racing times…turtle like…maybe the form has something to do with this.. Africans run NATURALLY….she’s trying to be something she’s not

  • Haha watched this video at a time when ive slowly working up to running in vibrams. It really struck me when you said that running faster will actually transition you into a smoother running because thats what I felt today. Is it regular to have really sore calves as you transition into barefoot running? Its happend twice, and both time I focused alot on how my feet were landing, whether my foot was too everted or inverted. Actually, Im wondering now if you know whether the foot should land in slight inversion or eversion. Anyways, thank you for the video it was quite informative.

  • I just run through my woods barefoot through all the twigs, branches, pine needles etc. It started as HELLA painful, but now I dont even notice.

  • My first 2 years in the Army I had horrible shin splints that a couple times brought me to tears. I am VERY flat footed and have very wide feet. I switched to a minimalist shoe, I took about a month or 2 of slowly building up my distance in those shoes. And within that time my shin splints completely disappeared.

  • this dumb trends ends the second someone steps on glass, needle, nail, or starp stone. I’ll keep my shoes. Don’t enjoy tetanus shots.

  • She is running CORRECTLY with a Mid-foot strike but WRONGLY suggests running on your forefeet. Ouch! Just look at the slow motion segment at 7:12.

  • I am enjoying your videos, and I like to see that you actually do run on pavements and tar and seem to be such a good, natural runner! It’s giving me hope.

  • Thanks for this video as others have said very informative. I have a question when u say walk barefoot before running do u mean in the traditional way we walk i.e. w/ shoes or should we try a fore foot step?

  • Do you run barefoot when it is raining? I find that grit and small stones stick more to the feet when they are wet and is more uncomfortable.

  • Running barefoot is all well and good on grass and other soft surfaces. But it is very impractical to run barefoot in the cold New England winters.