Is Barefoot Running Really Much Better

 

The Science Behind Barefoot Running Shoes

Video taken from the channel: Exercising Health


 

Barefoot Running | GTN Investigates The Pros And Cons

Video taken from the channel: Global Triathlon Network


 

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

Video taken from the channel: Bob & Brad


 

Fully barefoot running pros and cons | Barefoot running review

Video taken from the channel: Kalclash Fitness V


 

Are Barefoot Running Shoe Benefits FAKE? [2020 Update]

Video taken from the channel: Michigan Foot Doctors


 

The truth about barefoot running the key to avoiding injury or a runner’s fad?

Video taken from the channel: The42.ie


 

Is Running Barefoot Better For You? | Earth Lab

Video taken from the channel: BBC Earth Lab


Barefoot training stimulates and strengthens the foot and improves running form. However, appropriate shoes are also beneficial to enhance training, to increase the volume and intensity of the. Pros of barefoot running: It can strengthen feet and reduce injuries. “The benefits from this style are low impact on the heel, thus translating to less loading pressure on the weight-bearing.

“The barefoot running movement is wonderful evidence of how good the human foot is for doing one of the most natural and fundamental of all human activities—endurance running.” Alongside all the anecdotal evidence, these are two pretty strong cases in favor of ditching your shoes. Proponents of barefoot running claim the running industry created false consumer belief in the idea that to run comfortably and injury-free, runners should seek the best heel cushioning possible. In fact, minimalists believe that it is the dense, think cushioning on the heel that causes a runner to become a heel-striker. Running in minimal shoes or barefoot uses less oxygen than running in normal trainers.

Keep your trainers to less than 190g each and you will be more efficient. This makes sense – the heavier the shoe, the harder you work! 2. “When I’m barefoot, my alignment is better and I run more from my core.” Clemens and a growing number of runners are hitting the streets and trails without their sneakers. Fans of.

However, amidst all the buzz about the benefits of barefoot running today, new research finds that running shoeless isn’t necessarily better—and that correct running form is the more important. Barefoot running is the same: you must start with a small dose, progress gradually, and recognize that more does not mean better. Running without shoes places more stress on the muscles and connective tissues of the foot, lower le. “On the one hand, no one has yet published a study on whether barefoot running is better for you — the evidence is all anecdotal,” Lieberman says. “On the other hand, no one has ever published a.

If you head out for a barefoot run and land on your heels—either because that’s what you’re used to from a lifetime of running in shoes, or because, as in the Lieberman experiment, the guy.

List of related literature:

In a review of the literature on running barefoot published in 2001,17 the author concludes that the use of specialized running shoes can be a negative factor in the development of some injuries including ankle sprain and plantar fasciitis.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

If your feet and alignment are healthy, going barefoot on softer surfaces, such as grass, dirt, or sand, gives your foot muscles a healthy workout.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

A recent study examining kinematic and kinetic data of runners during shod and barefoot running reveals that it may be the foot-strike pattern that is more important for injury reduction than the presence of footwear.

“Applied Biomechanics” by John McLester, Peter St. Pierre
from Applied Biomechanics
by John McLester, Peter St. Pierre
Jones & Bartlett Learning, 2019

There is evidence in the literature showing that both cushioned running shoes and minimalistic shoes increase ground contact time during walking and running, compared to barefoot conditions.

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

One reason that barefoot running became popular and minimalist shoes were developed to replace traditional shoes, which provided a high degree of cushioning and foot motion control, was injury rate.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman
Human Kinetics, 2013

The primary findings of current research are that if runners are accustomed to running barefoot, or in minimalist shoes, then they usually land on the midfoot and forefoot.

“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

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 shod foot may explain the high injury frequency in North American runners, in contrast to the extremely low running-related injury frequency in barefoot populations.

“Earthing: The Most Important Health Discovery Ever?” by Clinton Ober, Stephen T. Sinatra, Martin Zucker
from Earthing: The Most Important Health Discovery Ever?
by Clinton Ober, Stephen T. Sinatra, Martin Zucker
Basic Health Publications, 2010

Recently we saw a huge surge in minimalist shoes and barefoot running, and it had a lot to do with the idea that shoes (mostly negatively) affect the biomechanics of running.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

And you don’t need to run completely barefoot.

“Eat and Run: My Unlikely Journey to Ultramarathon Greatness” by Scott Jurek, Steve Friedman
from Eat and Run: My Unlikely Journey to Ultramarathon Greatness
by Scott Jurek, Steve Friedman
HMH Books, 2012

Alexia Lewis RD

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

[email protected]

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  • today i ran barefoot in nyc, out of my house towards my car because my buddy called me he saw two cops: i was getting a ticket for street cleaning.. but i didnt make it out in time. barefoot running seemed better bc i had to get there in no time, it would have been much slower if I had to get shoes on. $65 later i know what to do next. wake up in time, go running, in shoes or without shoes, then, park the car on the correct side of the street… go home for breakfast and watch a movie…. This story really did happen, today at 9:00. welcome to NYC! Fine is 65USD. Double parking is 115 USD.

  • What if you just learn “good” running form AND wear cushioned shoes at the same time? Surely that gives the best results( unless you are tryna strengthen the muscles in your feet)

  • I tried vibram five finger barefoot running shoes two months ago now and I’ll never run with running shoes ever again. It’s a gradual process, but I’ll never go back to shoes. I suffer from severe knee pain from the army and I have zero pain when running barefoot now.

  • The Benefits of barefoot running is you avoid landing on your heel and sending all the shock up your leg and possibly without even knowing it you continue to injure yourself in an unnatural way.

  • In my first barefoot 5k race I was significantly faster than usual. My calf muscles were quite sore for a few days after… should have built up to it really.

  • At 03:02, on the left one; he clearly strikes the ground with his heel.
    If you follow any “How to run” video/article, the tip one wouldn’t miss is to never land the foot with a heel.

  • I use barefoot shoes, merrell vapor gloves like in video and barefoot is a lot different. I run barefoot and the skin touching the ground brings more awareness. The landing technique is pretty much the same accept you feel the different asphalt and rocky surfaces. There is a reason merrell uses the word vapor gloves. It is the same as wearing a glove while reading a book or something. Knock yourself out with comparisons. It takes a little time for the nerves on the skin to get used to the rough underground. The skin thickens and becomes also more resistant to hot summer pavement. Yes, if you are not careful at first and run too long you end up with blisters. After awhile you can run in snow or on hot pavement. Patience is the key.

  • I like running with barefoot or minimalist running shoes. Truth is I don’t need to run with a forefoot. I put a full force instead of going from heal first. Minimalist shoes doesn’t have a cushion but you must develop strength and a grip; so to say grasp in running barefoot essence. I suggest trying it with water shoes. Its better to sacrifice something cheap during the summer sales anyway. Stepping on shards of glass, rocks, and needles are problem.

  • For me, just simple walking barefoot is a great happiness. It’s much better (healthier, happier and more comfortable) than in these torture instruments called “shoes”.

  • no rocket science. look at the best distance runners in the world are from africa and all started barefoot. Im from africa and you see barefoot guys running sub three hours like a fun run. natural is best. dumb humans need to learn that.

  • instead of going straight for cushioning to barefoot, just get more minimalist shoes, and make a conscious effort to land on your forefoot to start gently building up those muscles. Given time you will be running with proper form, be faster and efficient, much less hip and knee strain, and with not too much discomfort from the transition.

  • I have weak arches meaning I can see arches in my feet when I sit but when I stand on them they go away. How can I help make my arches stay or atleast what can I do to avoid getting injured somewhere else in my body?

  • Other marathon runners tell me they’re a gimmick, then go on to complain about their busted off toe nails, blisters, shin splits, back issues, knee problems etc.; all of which I have none after running 150 of them in a year. I used to get all the same injuries before I switched. Oh, but they look weird? So do your black bent toes and busted feet.

    Oh, I did take time to adjust. Do that or it’ll hurt. You haven’t used those foot muscles in a long time, if ever.

  • I Can run barefoot but it takes too much afford to run with shoes so i cant run with shoes without training my endurence and energi some more

  • I have been running and hitting the road barefoot for 9 months now with no injuries….. and I ran a little faster than with shoes…. i never want to return wearing running shoes again….

  • I’m Flat footed and it’s so painful for me to run using trainers but When I run barefoot it’s Not that Painful Or no pain at all. Am I the only one?

  • 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 started the transition to barefoot running about a month a ago and I’m 42. I guess better late than never lol. I’ll say this it’s an amazing feeling to not be in those coffins as a lot of people call them. I also own minimalist shoes to help with the transition but I’ll go to the park and run barefoot. I wish I had started this many years ago. Great video!

  • ran with ‘barefoot’ running shoes for years and I love it! When running properly, all the stabilizing muscles will start getting stronger and protect your other joints. I no longer experienced knee pains when running long distances. Even my fast twitch muscles improved. Calves will burn at first until you gain some endurance.

  • Been doing barefoot running for the last 2 years, and still busy doing the transition. My aim is a half marathon barefoot. I have improved my parkrun from 18.45 to 18.30. I am 53 years old. You can teach an old dog new tricks.

  • I tried barefoot running a few times until I stepped on a sharp pebble. I love barefoot running and I switched to minimalist running shoes like Vibram, and Xero. I love them.

  • I was a bit skeptical about using 5 finger shoes, but God damn, they are amazing. I run every day and it took me about 2 months to actually run my normal route again. My feet feel strong and my knees do not hurt at all! Just make sure to ease into it. I guess there were cases of plantar fasciitis. I felt sharp stabs when I tried to reach beyond my limits, so I’d switch between running styles. I’d go as far as I could with barefoot running and when I felt the pain, I’d switch to finish the workout. Slowly but surely I phased out switching and now I’m all set.

  • When your a track sprinter you run with spikes going on the ball of your foot but long distances people switched it to heel wonder if humans could build muscle to run on ball of foot and go long distances at an extremely fast stride frequency because you bounce off the ground better

  • I’ve been running with minimalist shoes for over two years now and I’m always recommending people switch! Because it’s been amazing for my joints and knees!

    I used to get inflamed shinbones, and my knees would always start hurting, but now that’s all in the past. Granted, you’ve got to be careful not to rush into toe striking, as it’s way more exhausting than landing on your heels, and yes, initially, you’re going to have some pretty sore calves, but after a while, you’ll be running the same distances you used to, and you’ll have some killer calves as well ��

  • I switched to barefoot running in 2017 after getting out of the military. I’d been suffering from knee and arch pain for years due to wearing boots and ill fitted running shoes. It got so bad that I started wearing $900 prescription orthotics (a total scam in most cases) and was told that I would have to wear them (and buy new ones almost every year) for the rest of my life. But I switched to barefoot style and all my flat foot and knee/arch pain has gone away. It took a while to get used to but once I did it completely changed my stride and run even when I’m wearing regular shoes.

  • I’ve been a runner for many years. When I get old my knees started to hurt. More expensive shoe, orthotic, physiotherapy does not appear to help. One therapist said that some of her patients reported that their knees pain goes away after slowly moving to minimalist shoe. I thought it was worth a try. My knees pain got worse for the first few weeks, I almost gave up on it until the knees pain started to go away. As long as a run on zero drop minimalist shoe, I don’t feel much knees pain. However as soon as I started to increase cushion or heel-to-toe drop, I started to feel knees pain coming back. I would be happy to help any researcher find out why if they’re interested.

  • claiming the terrace steps or claiming hills moutain with or without shoes bare foot
    incline and decline to be shown what way they carry
    pressure point is said but most of that touches ground a shoe always make to shape in the shoe shape structure landing but barefoot as per the weight asper weightless person the landing and standing differs
    how do allopathy research says
    y some times most of the people allowed to use oil apply oil most of the asian like india as per advice bare foot people apply oil and then they walk barefoot on the road side thar roads contraction always said

    c most difference shown, bare foot experiment always shown on proper sand space of running shown but reality that is always hindered to people million of people uses roads to run in bare foot y do they experiment, highy wary roads contraction

    barefoot understanding it helps to release some vent inside the body to release the air and inhale fresh air that are congested in the body
    first experiment how much air inside the body circulation and how were to release the air when fat over power the body joints and ends how air is almost left to move around and mostly it has hard to breath inhale and exhale that carries more of vent ends circulation of regular flow often decreased when fat almost over power in the body some few points end bare foot helps to make ventricles or vent to move around easily better than shoes that what we understand

  • Age 65, I run 5 km a day, four times a week, in trainers, for last 2 years. Today, ran fully barefoot, full 5 km on concrete road. Quite enjoyable. Ran 5 km in 7 minutes. No problem.

  • Also don’t go from a high heel to toe drop running shoe to barefoot or minimalist without a slow transition unless you want to hurt your Achilles tendon and possibly everything else. I’m slowly doing it by doing 1/3 of my run barefoot, 2/3 with shoes but you need to transition at a speed that works for you. Too much too soon for anything with running = injuries.

  • Letting your joints/tendons/muscles absorb the impact vs. letting the cushioning of your shoes absorb the impact.
    One is easily replaced when broken, the other isn’t.

  • I’m a large chap, 286 lbs as of today and this writing, and I’ve also just run about 1.2 miles thanks to the c25k running program and barefoot running allowing this to not massively overload my legs and give me shin splints, as earlier attempts at running in traditional shoes did. My case is not all cases, but it works, where the traditional trainer industry would simply be grinding my shins into the pavement.

  • NIHKE fuckin dying. You can’t tell me that the British pronounce that one right it’s an American FUCKIN company NIK-E fer fuks sake mate!

  • I just wear them for everyday shoes and it feels way better been doing it for four years now. When I put regular sneakers on now it feels like brick cages on my feet.

  • I live a sedentary lifestyle, and I started jogging recently. With shoes, I could only jog for 2 minutes and my lower body would feel heavily exerted. I was lazy to put on shoes last night on my treadmill, and I was able to jog 5 minutes until I felt exhausted. I’ve been watching some barefoot running videos and I think running with shoes made me strike with my heel first, which transferred most of the force to my legs, and my leg muscles had to work more to keep my body up. When I jogged barefoot, more of the force was absorbed first by the flexing of the forefoot before it transferred it to my heel and up my legs. I’m officially converted to au natural:P

  • I tried barefoot running for the first time yesterday after much research. I began running only a few months ago and it took only several weeks before my knee started to hurt so bad that I had to take several weeks off. I studied up on the kinds of shoes I was wearing but then I decided to try barefoot running to see if it would make a difference. With shoes my knee pain was an 8 out of 10 without shoes my knee pain was a 1 or 2 out of 10. This is based on only one day out..

  • I never enjoyed running until I researched barefoot/natural running, now I only run this way and have been for over two years I love it. You need to introduce it gradually to avoid injury.

  • I recently started running barefoot on the treadmill and for some reason I run with only the very front of my foot my heels and mid foot never touch and after words my calves are sore lol

  • I’ve been 1 week into my first pair of vibram 5 finder kso evo shoes and o have to say i did 10 years in the army and I’ve racked up some crazy milage over the last 20 years and honestly can’t say my feet have felt this good in that time since switching feom boots all the time to bearfoot like shoes…

  • That uni is about to loose it’s Nike sponsorship…..lol. Bought a paid of minimalist shoes back in 2011, changed my running style and haven’t looked back.

  • I have been running barefoot since 2 weeks now, and i have gained more speed and no injuries whatsoever. It is amazing. On 25th November 2018 i am attending half marathon in Nagpur(MH).. hoping for good results. Thank you for the video.

  • Ever since my kid convinced me to give up shoes, all injuries have been forgotten. Running barefoot does some magic to the mechanics of the run. Probably it is all about minimizing the impact on the knees (and more). Paradoxically, the harder the surface, the more pronounced the effect. I have always liked to run barefoot on a beach, but it is the hard surface when running barefoot is the greatest blessing. Soft shoe soles on a hard surface seem to do most damage. There is only one trick to remember: you need to start very slowly: 100 meters, 200 meters, etc. or 0.5 minute, 1 minute, 1.5 minute, etc. This slow start is necessary to start building up the strength of calf muscles, tendons, ligaments, etc. I have no idea how long it takes, perhaps months? Once you try you will probably know (and never go back to shoes).

  • Yes! I started walking barefoot last year april. After half a year I found out that my chronich back-pain had left me and I have been painfree for a year now. And this after more than 20 years of different therapies and more, which didn’t cure it.
    I had to stop running 4 years ago on advise of the hospital. Last mai I felt that my passion for running grew stronger and stronger and I just couldn’t resist.
    Long story short: I started slow-jogging and two months ago I combined the barefoot to the jogging and now I’m joggin’ barefoot. I love it! My body tells me this is the right way for me. I only had to listen to myself, the natural me.

  • tried it, never looked back. Even went the “camino de santiago” in barefoot footwear. without any blisters if i might add that… big fan of vibram five fingers and furoshiki (the latter just for walking and light jogging)

  • Hello, people!
    I run only barefoot almost everyday, 4 seasons, but I have to admit that when the winter comes I’m starting to have problems with the footwear. I’ve used Vibram Five Fingers(with sock and without), Merrel Glove, New Balance Minimus, Aqua-shoes with wool sock, only wool sock(it’s perfect on dry snow, in my opinion) and the last winter I’ve been running with a neoprene 0.5 mm sock (I’ve tried to run with bare feet too,but it’s a slow process). I have to tell you that for me the neoprene sock works exceptionally well. I’m running only trails, not hard surface (asphalt, concrete…), soil only. Even when sprinting the sock is pretty stable, but with 0.5 is little chilly when the snow melts. It starts to absorb water(because I wear another sock underneath), so I have a plan for this year. I will buy 1 mm neoprene sock, put a wool sock underneath and for the slippery ice-I will use spray glue+sand on the bottom(which method I saw in another video, but for shoes) and let you know what happened.
    In conclusion I think that barefoot runners face hard times when the wet winter comes. So…that’s my plan to defeat it.
    I will be glad to hear more ideas for snow and wet cold weather from you.
    Have a great day!

  • I’m gonna stop wearing shoes and running on Rock, road, dirt, sand, and more! I wanna strengthen my feet up so I can run faster and surprise people with my talent!

  • In a saner future where people don’t throw glass bottles away and people stop making roads out of everything we may go back to barefood running.

  • Anyone even remotely interested in barefoot running should read “Born to Run” as it has been the catalyst for this rise in barefoot running. It quotes a lot of studies, goes into a lot of history, and discusses modern running.

    It also emphasizes one very memorable fact for me, and that is the architecture of our foot; a complex arch that over millions of years has been designed to be efficient in its functioning, consisting of quite a few bones, more joints, and even more ligaments and muscles. It is so beautifully designed that it should be illegal to misuse this work of art.

    Gotta say that it took me about a year of inconsistent running to transition to full forefoot striking. First few months I was only able to put in a mile or 2 per week on sand, my calves would feel absolutely torn the rest of the week and you’d see me hopping along on my heels.

  • It’s all about $. Of course thick expensive sneakers are recommended by doctors, cause they’re being paid to. Sneakers are meant to be protective and flexible. I injured my left knee with Nikes. Now I wear cheap canvas shoes. No problems

  • I come from an island in the carribean and most of my childhood I spent running barefoot through dense tropical forests and on hard, hot pavement. I only really started to wear a lot of shoes when I moved to the US. Even so, I try to spend as much time as I can completely barefoot. It feels more natural and I never get as fatigued when I run with running shoes.

  • This was obviously his first time trying this. It is a great reason to reinforce that people who want to change their running style do it slowly and seek advice from more experienced runners, even in your own community. Look up the different kinds of foot and ankle mobility training that will speed up and assist you in the transition, especially in the area of your Achilles and big toe flexion. After 6 months of incorporating minimalist running, I was completely hooked and comfortable. I’ve watched 2 of my brothers take over a year to make the same progress. Listen to your body and find a partner to watch your posture!!!

  • I found a good barefoot running sandal that have thick enough tread without changing my stride too much. I would recommend something with some cushioning since a lot of modern asphalt can hurt feet over time if we run barefoot on it. I’ve had them for about 4 months, they’re Xero shoes, though I have known friends who also run in their Teva’s, Chacos, and Lunas.

  • Thumbs-up for Al Bundy reference! I’ve been sold on the minimalist shoe for years now, but I like how this video opened with the model of the foot showing all the foot muscles that won’t be used with regular shoes.

  • My jury is in. I have been running since I was 15. I was constantly having to stop due to some kind of injury. At 45 years old I had so many problems with my knees and feet that felt it was time to give up running. While researching ways to deal with my injuries I learned about barefoot running. Started slowly, used sandals and 5 finger shoes. All my injuries went away. I am 54 now and have had no knee problems since going to barefoot/forefoot running. I do have to be careful with my tendon if I do too much to soon after, but a couple days rest and I am good again. I use racing flats when I do marathons, though my best marathon was in my in a pair of 5 finger shoes. Never go back to big bulky training shoes.

  • I’ve been running barefoot since 2009 when the craze began. I did it because I was a fatty who suffered knee pain in regular shoes. Though I feared glass would shred my tender soles and my feet would stick to the 40-degree pavement, I decided that one run couldn’t kill me. My first run was 4 miles, painful and I kept thinking I was trailing blood, but once I was done, I noticed I’d suffered no harm (the pain was from the cold pavement). My calves were on fire the next day, but unlike shod runs, I had no knee pain. It’s also hard to describe, but there is this feeling of “feeling” that I got when running barefoot that is hard to describeit’s as if running shod was running anesthetized while running barefoot exposed my senses to the world beneath me. This was important because even if painful, I really enjoyed the feeling of “feeling.” I know it sounds stupid, but I’d rather feel the discomfort and pain and the sensory excitement of different surfaces to being anesthetized.
    Since then I’ve been running barefoot and never looked back. I use Vibrams when the weather or surface is impractical (hot asphalt, winter ice, goats heads, mountains). The worst injuries I’ve suffered were glass splinters, though this happens maybe 3 times a year, and a high quality tweezer solves that quickly (do not buy cheap tweezers). I’ve never had knee problems since moving to barefoot nor do I suffer plantar or bone problems, but I imagine that has more to do with me slowly increasing my workload and not competing. I can now run 15-20 miles barefoot and prefer it: I would only wear shoes if you make me.
    But I agree that barefoot is not for everyone. I have a student who is a natural runner and I’ve noticed she doesn’t care for barefoot, I assume it’s mostly because she’s light. This makes sense to me because I started as a fatass runner and even now that I’ve lost weight am still heavy for a runner; so I am more likely to suffer knee problems than a lightweight runner. Also, I had a naturally bad gait (my heels always wore on the outside) and had to see podiatrists and get special fittings and change shoes frequently. With barefoot running I don’t worry about any of that: I even suspect that my gait was never a problem.
    If anyone is considering it, I’d give them a few bits of advice: (1) run 1/2 of what you normally run, and if you’re a beginner, run even less so your feet get accustomed, and do not use your heels (2) clean pavement or clay are best, so try those… yes, runners think pavement is awful, but to my bare feet, pavement feels like carpet while the harshest is old unmaintained asphalt (3) do not fear glassyou can run over glass and 99% of the time it won’t puncture you, while the 1% of the time it does, you can pull it out with good tweezers. In honesty, the first glass is the worst because of the mental fear you had, but once you get it out, you realize it was nowhere near as bad. (4) Be ready for soreness in muscles you never expected: my calves were burning, and some folks report sole pain, both of which subside as you do it more. (5) if you take it easy and follow those steps, you may find like me, that running barefoot may be your preferred way to run, but as I said, it doesn’t work for everyone… but at least you gave it a fair chance.

  • I do run barefoot,it give so much freedom to the body,you can run 5 k ascetically,however the more we run on trainers,the more load we give to our body,and the landing to the foot becomes a big trouble for our joints and hips.i guess earlier days the tribal people used to hunt food with barefoot and see how there physique…:)

  • What matters is form.Barefoot is a frontstrike action while shoes are a heelstrike.I walk on cement 8 hours a day barefoot shoes and its fine because I correct my form throughout the night.Barefoot is best because your not reliant on shoe mechanics working correctly like a worn shoe that has a ramped edge causing damage in the long run.
    Its like sleeping in floor vs mattress.Mattress is great as long as its not old and worn creating inbalances.

  • 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

  • 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

  • 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.

  • Nicely covered; encapsulating a lot of critical aspects in such a short video. It’s helped me move closer to deciding on the type of shoes I want. As I saw in this and some other videos as well, it is important to know what one wants. Not wanting to wear high drop shoes doesn’t need to imply minimalist or barefoot shoes. That’s a huge leap and may have negative consequences. I think I am looking at low drop or zero drop shoes with adequate cushioning; with more mindfulness towards foot strike and running form. The ‘pose method’ so to speak. As a corollary, my limited experience has been that when I wear low drop shoes or shoes with limited cushioning, I am more aware of my running form and tend to pay more attention to technique. When I wear elevated ones with lots of fancy foam, I don’t do so and tend to just let myself go, especially so when running on a treadmill. The combination of the two is probably a major factor that has affected knee pain in my case. I have now come to believe that it is easier to get injuries on a treadmill as compared to running on Mother Earth. It’s easy to push oneself beyond one’s limits of speed on a treadmill. On the road or track, it’s way more difficult to do so. In future, I plan to restrict treadmill speed to what I achieve during road running and go beyond only in a planned manner for short durations, with specific objectives like improving stride length.
    All in all, a nice video. It got me thinking on the right track. Pun intended!

  • “…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?..

  • 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 suffered form 4 high ankle sprains on my left foot. conditioning is key. Now i still have foot discomfort but its getting better

  • 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.

  • 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.

  • 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.

  • 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 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.

  • 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.

  • I’ve been wearing barefoot shoes for a year and a half now. I’m 50 years old and I don’t think I’ll ever go back to regular sandals and shoes again. I own 4 pairs now. Two sandals pairs, one casual and one laid back.

  • For me, going minimal (close to barefoot) changed my running in a way that actually benefit my when using non-minimalist shoes. So, basically… I wear minimal shoes at the office or goe completely barefoot at home, but I now use Neutral runner shoes with some support when running. I find that funny.

  • I’m not in shape but my week old Merrell’s are amazing to me, no pain on the foot only my calfs (calves?) feel like they are working differently. I have weird feet, in that my heels are pointy enough to dig into the fabric of the shoe and in most shoes there’s this hard, plastic bit in there, and my feet dig a hole into the fabric all the way to the plastic and then my heels bleed ’cause the edge of the plastic is sharp:( barefoots are great for that also because they don’t have that plastic in them, just soft fabric and my feet won’t ruin just fabric shoes, only the hard plastic insidey ones..

  • Just wondering, how can an activity she described as engaging (thereby strengthening?) the muscles in the feet cause fallen arches? Is there certainty nothing else was affecting that condition? Would love some thoughts on this ��✌️��️

  • ok im 54 i walk on the ball or front of my foot have for years now vibrams are ok but just to expensive for the use ware out to fast i wear thin almost like water shoes all year round no pain and don’t have any problems with running with my shins the muscle stick out way past the bone more now than when i was younger yes do not start out running in barefoot shoes start by just walking then try from there but as i have said show me any animal out in the wild that runs heale toe i bet you can not find any other than man

  • You misunderstood the minimalist index. The shoe you use as an example of a minimalist shoe in the video would not score a “100” on the minimalist index. That Hillfiger shoe has a narrow toe box and a hidden heel to toe drop. You fail to mention zero drop. Your favorite “minimalist shoes” are some of the worst minimalist shoes on offer. You need to immerse yourself in the literature and the minimalist market if you want to make a video of this nature. Truly minimalist shoes have wide toe boxes and zero drop. Industry leaders like Vivobarefoot, Lems, and Splay are conspicuously absent. With regards to minimalist shoes being detrimental for the elderly and those with arthritis this is just untrue. If you would like some references to the benefits of barefoot locomotion for arthritis please read “Walking Barefoot Decreases Load on the Lower Extremity Joints in Knee Osteoarthritis’ and “Does knee malalignment increase the risk of development and progression of knee osteoarthritis? A systematic review.” If you would like a comprehensive review of minimalist shoes and their benefits please reach out.

  • I’m very unfit, but I actually far prefer the barefoot type shoes because they don’t hurt!! Maximum shoes kill my chins and kill my feet! They always have arches in the shoes and it constantly feels like I’m stepping on a large rock that’s always in the same place! Its so painful!

  • I just use VivoBarefoot. Its mad expensive but they last me years dude and they’re legit my favorite minimalist brand and most comfy out of all the brands i’ve tried. My first pair i have it for a good.. four to five years give or take? My second pair a good three years. Every other brand i have never last past a year including regular shoes which i rarely use to begin with nowadays. I still have my five fingers though, but.. they’re just not the type of shoes you want to be seen out with.. and they always smell the worst out every shoe i’ve ever owned even if i wash them �� plus, its the one brand that feels most natural to me.

  • I have three pairs of xeros. Took my time just walking in them, and then lately I have just randomly started to bust into sprints. It seems like just walking naturally trained me for running. Well anyway, I love them, never going back!

  • Thanks for the video. I have kind of a different perspective because I’m not a runner, I have CRPS in both my legs. What that means for me is that the wider, lighter minimalist stuff feels so much better to me, as well as feeling like I have a more stable platform. Sadly, wearing a size 15 6e, it’s difficult to find a shoe that fits at all, let alone a minimalist one lol.

  • Good information… i never used Vibram or any minimalist shoes. Just prefer run barefoot on the soccer grass field for strengthen my both feet and for running ultra distance I just wear Maximalist shoes for long term running. better than spending it to minimalist shoes.

  • I’ve ran for 8 or so years in five fingers. No injuries, yes sore calves in between but I run all distances (from 5km to 100 miles) and never use shod trainers. I transitioned slowly over a year or so with minimalist trainers and never looked back. Anecdotal yes, but I had bad knee injuries in tailor made running shoes, gave up, put some old worn out shoes and that’s where it started. If you just switch to minimalist and keep the same form, probably with heel strike, you will injure yourself and suffer. You need to work on form and be patient. I’m not quicker in my five fingers but I’m having so much more fun!

  • WTF this guy doesn’t even have actual minimalist shoes to show in his video and also lacking a lot of insight on natural running. The shorter steps and forefoot striking is the most useful information here is guess.

  • Great video! I love minimalist shoes for walking but I am looking for something minimalist to wear while playing tennis with lots of lateral movement. Some people say it will promote ankle rolls while others say the low stack height actually prevents ankle rolls. It seems like a tradeoff between stack height (bad) and lateral stability (good). I would love some input from the doctor regarding this. Thanks so much!

  • hello foot doctors. i’m curious as to why it seems like a lot of the ultra marathon runners use more maximalist shoes. seems like a lot of them use those salomon trail runners. any idea why this mihgt be?

  • Don’t like vibram sneakers at all. I feel pain after a few km and my feet start to smell funny, like popcorn with doritos �� definitely not for me. With my nikes and Adidas no smell and no complaints at all.

  • Terrible last advice, the only reason they can’t handle minamalistic shoes is because their feet are so weak and misshapen. A good doctor would actually slowly reverse this

  • Just watched this excellent guide but it leaves me with a question. As a 65year old man with some arthritis in the ball of my big toe, are you suggesting I should not pursue my move to minimalist shoes? I hope not as I love wearing them, but I would like advice on how to minimise any degradation in that joint. Many thanks.

  • I wear the Merrell Vapor Trail shoes. Wide toe box so my toes can spread out. They’re about as close as you can get to being barefoot wearing a shoe. You almost forget you’re wearing shoes……….

  • I run competitively and I still train in normal trainers even tho I only run on my forefoot. Minimalist shoes aren’t needed for the barefoot running style and for me only has a bigger risk of getting me injured

  • I am a medical provider who loves Vibram five finger shoes, but almost no other medical providers will even talk to me. I have worn these shoes over 3 years and even now my foot muscle strength continues to improve even faster now than earlier. I say go all the way and now i am wearing the EX-L model and it really works. Did I go through a lot of pain, you bet ya. Have I essentially cured almost all my foot, leg, and hip problems, yes. No more hip pain, no more heel pain, no more chronic swelling of my big toes, no more inability to hike for miles, or stand on my feet most of the day without pain. Was it worth it, Yes. I am 72 years old. So it can be done. But if lots of people did this, these shoes would destroy a lot of podiatrists business. Good.

  • I bough vapour gloves you try out in the gym and to be honest after 3 months my feet do feel stronger and I don’t get any foot pain. I’ve never run more than a mile in them but wear them day to day walking so not sure how they would be over a distance run. The most important thing for me was comfort and I find them and the vibram five finger very comfortable.

  • I have always had issues running. Calves get super tight and shin splints become unbearable after maybe 100 yards. The last time I was able to run I wore some cheap fila shoes that looked like Vibram knock-offs. I’d love to be able to run again. Was it a coincidence that I could run wearing those? Thinking of the Xero running shoes.

  • Love this unbiased talk on minimalist footwear!!! I tried to switch from minimalist to more cushioning after years of being injury free, and got a stress fracture! I think that stress that was on my feet travelled up the chain somewhat…

  • Vivobarefoot has the best lineup of minimalist shoes IMO. I have 4 different pairs (running, casual, mocassin-type, winter boots) but they’re pretty expensive. My Primus are finally dying after quite a few hundred miles walked/ran, I think I’ll bite the bullet and pay $160 again because they’re just freaking perfect. If you haven’t tried them, I would highly recommend.

  • I am elderly and just started wearing “barefoot” shoes. My stability has greatly improved and steps are much safer. They really do improve stability. They take a few days to get your muscles accustomed. I don’t much care that they look different. I do have arthritis, but my knees and hips actually feel a lot better with these shoes.

  • I was a runner until I got a plantar fibroma a couple years ago from riding another persons bicycle with a different style of pedals. I switched to minimalist shoes and sandals, and my fibroma has shrunk significantly. I’m also able to put weight on the ball of my foot again without discomfort.

  • I’m in my 30s, average shape, and perfer a minimalist shoe.
    My dad is in his late 60s and loves the Hokas.
    Without even thinking about it, I’ve liked the minimalist shoes since high school. I like Addias Sombas, Puma Suades, Nike Cortez, and old school Teva sandals. I got the original Merrell trail gloves when they first came out, however the trails in Arkansas were a little too stoney to be comfortable. They are great on grass, but I need at least the padding of the Tevas.
    I like and reccomend the Merrell Flex and Bare Access. Zero drop, very flexible with just enough padding to make landing on cement feel like sand.

  • I saw somwhere that Vibram had to pay few millions due to advertisments that they used back in 2010-2014. I have started using their shoes a month ago and I really happy with them. I feel like I am among them that really feel the diffrence.

  • I’ve been running barefoot in 30$ shoes for 3 months. It took 2 -3 weeks of my calves to adjust, but now I run entirely on the balls of my feet and feel more nimble than I ever have. Best shape I’ve ever been In thanks largely to minimalist shoes. My feet feel very strong.

  • Great video! Thank you for this teaching. Check out my blog with incredible research regarding the electrical body. You will learn the money benefits of walking on mother earth every day. �� I have been mostly barefoot for two months and I’m now hating shoes. I’m 57 years young and my feet have already adjusted to the barefoot lifestyle. It doesn’t matter what your age is, your feet will get used to walking barefoot. If you have pain anywhere in your body it’s just an indication you have inflammation. Walking every day at least 40 minutes on the planet and grounding while you’re sleeping will release the information. The benefits are incredible, trust me. https://www.anenome.net/blog/grounding-benefits

  • I hear a lot about running with minimalist shoes. Mainly that you’ll land on the balls of your feet instead of your heels. This is said to be better for your knees. But when walking with barefoot shoes you’ll still land on your heels, only with less cushioning.

    Does this mean you (especially your knees) are worse off wearing minimalist shoes when walking?

  • If I wouldn’t get so many looks of dismay, disgust or disapproval, I would go barefoot as much as I could. It has many benefits, health and wallet alike..

    When a child is unshod noone bats an eye, when a woman is unshod she might get mild critique….but when an adult male goes unshod ‘he must be a hippie, homeless, or escaped from an asylum’. This is clearly a social affair.

    Big brands in shoewear have us in their grasp of portraying the act of being shoeless is just not-done.. Shame on them for doing so, shame on us for believing it..

  • Running with my water shoes has been comfortable and I notice a greater strength in my legs and calf. I do switch the cushioning overtime with trail running shoes. But running on a pavement does hurt my legs a lot especially I live in the city.

  • Hi Michigan Foot Doctors, I think by showing a Hoka shoe next to essentially a Converse, you’re straw manning minimalist shoes a little bit. There are much more advanced minimalist shoes including altra shoes and topo athletic shoes. And the thinking now is that barefoot running is almost completely gone (at least in the running groups and online circles I’ve visited). The most minimalist you get in most places is zero drop with reduced stack height and a lot of flexibility. There aren’t many left running in vibram five fingers, running on pavement with nothing on is just too hard on the bones in the foot. And people were breaking bones in their foot on small rocks. So I think showing advanced maximalist shoes like the Hoka Bondi, but not advanced minimalist shoes like Altra or topo, really straw mans minimalist running. I recognize that you showed arc teryks shoes and new balance, but I wouldn’t describe either of those as true minimalist shoes, the way you would describe the Hoka Bondi as a true maximalist shoe. The Hola Bondi is the perfect example of modern maximalism, where arc teryks and new balance are not perfect examples of modern minimalism, Altra and topo are.

  • honestly, the biggest factor for me, found in most minimalist shoes, is the toebox. Giving my toes room to move helps a lot. Going back to “regular” shoes feels like my toes are being squeezed together.

  • This is taking the issue too literally. Of course barefoot is a bad idea on broken tarmac and stony ground. That’s not to say that running without cushioning is bad. I run in sandals and currently run in soles around 10mm thick when new. That’s enough to protect my feet from most small stones and rough ground. It feels amazing. I think the whole point is that raising the foot too much off the ground creates problems in those people, the majority, who pronate. Reducing cushioning reduces the amount of stress on the knees when rolling inwards during a stride. Sports shoe companies have spent millions, billions, solving the problems which they created. Then they charge you for it. Genius! Of course I still get charged for shoes, an acceptable amount for a good product which does the least possible to protect me and keep me comfortable when I run and walk.

  • Thank you SO MUCH for this video! I have high arches and pronated. I wear Adidas Swift Runs(wife bought em) and they are DESTROYING my ankles!

    I feel minimalist shoes would be the key to breaking through my fitness goals.

    Thank you!

  • Would you recommend walking in minimalist shoes for those with flat feet? I used to wear corrective insoles, however, after walking with minimalist shoes for a few days, the soreness forced me to walk in a different manner which fortuitously also corrected my “duck feet”.

  • How can I prevent over compression of the cuneiforms when running on the balls of my feet? I’ve chasing pain around between turf toe-type symptoms and pain in top of my foot from what I think is compression from over-flexion of my ankle. I’m struggling here. ��

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  • 67 yo male. Bought Lems Primal 2 minimalist shoe. Fantastic shoe. Doesn’t need wearing in, wide toe box, flat no heel at all and super comfortable. I don’t run in them yet but there are plenty of YouTube vids on this shoe of people who do. Great video, for me this is one shoe that lives up to the sales hype in every way. I have recycled all my old footwear and won’t wear anything but minimalist shoes. Am researching alternatives to Lems.

  • Please leave your thoughts and experiences of barefoot running below. If you haven’t subscribed already please hit that like button. Keep it rolling ��

  • I run and train with xero genesis sandals. I am a professional cook so being in truly minalmalist footwear is not possible for me all the time. I have 2 different pairs of work shoes with different degrees of support. Before I started training in minimalist sandals, I noticed that switching between these different work shoes everyday helped eliminate pain in my joints, presumably because different leg stabilizers were being targeted every day. I decided to incorporate minimalist footwear on my off days to round it all out and have been happy with the results; for a while I had lost my ability to do a full squat, and since incorporating running with my xero sandals I can now fully squat again without knee pain. I still use conventional shoes for long, muddy hikes, and for my job but even then I believe my posture and over all body awareness have improved

  • On Vermont dirt road, there are sharp gravels, home improvement stuff (nails, screws, etc), broken beer bottles, sharp tree branches, bone fragments from dead animals, gun shell casings, broken compact disc probably thrown out from a car by angry husband and wife, sections of wire fence, and many other things God knows what.:-) I have no choice but to wear shoes or sandals.

  • Recently transitioned to minimalist. Tried my first total barefoot run mid run recently. Felt surprisingly comfortable, I must be a forefoot runner naturally, but I’m blowing much quicker. Not sure if that’s because of the lockdown alcohol uptake ��‍♂️.Either way I’m persevering as best I can. Great vids

  • One thing I oddly really like when running or walking barefoot is the reactions from children. Adults usually don’t care or pretend not to, but children will almost always say something like ‘mommy, he has no shoes on!’ when I’m still just within hearing distance.

  • Running barefoot vs running in merrell vapor gloves in my experience is the bare skin touching the ground creates another sensation of awareness and also foot flexibility. I was dealing with plantar fasciitis off and on for years because I used to be a heal striker while hiking or walking. And I have narrow feet used to have flattish feet. But I have strong arches now.

    Developing a thicker skin is essential and getting used to the hot pavement takes time. If you go out running in hot weather be careful. I got blisters because I didn’t stop. The pavement will burn your soles. Not fun. But the skin will get thicker like dog foot pads. Yes our pads get thicker.
    So I noticed immediately I get more flexibility while running barefoot. The tendons and muscles feel better and as if they are healing and preventing injury. My plantar fasciitis is almost gone. I just believe barefoot strengthens the feet the best. Minimalist shoes are good. They help keep most of the running form correct. I really think learning to barefoot walk or run is great for your feet health. Builds bone density and strength. Also your circulation improves, so you don’t get cold feet as much or not at all. We get 4 seasonssnow in winter. I wear vapor gloves and no problems. I’m 54 and ran my first marathon at 52 wearing the merrell vapor gloves. I’m also a fat adapted athlete. LCHF

  • I like running in minimalist shoes or so to say barefoot running. Even running about 195 pounds I lost a lot of pound by changing my shoes and minimal comfort it offered. I don’t have a Vibram 5 Fingers or Merrell trail gloves, I mostly conditioned myself with using water shoes. But I love the fact its light weight, cheap, and my recommended workout shoes OTG (on the go). My calf and my quads are becoming toned from running with water shoes.

  • I have run many miles both barefoot and in shoes but definitely prefer barefoot running. It’s just so much more fun! Your pro/con list is spot on. The main con for me is the somewhat limited routes for barefoot running. Gravel, rocky trails, and hot pavement just aren’t practical. However, it’s not too limiting and I have run in many different cities San Francisco, DC, Vegas among others without any issues. I have run a sub 1:30 half marathon barefoot and am considering trying a barefoot marathon, but I’m a little concerned about my feet getting sore/sensitive in the final miles. We’ll see how the training goes. Great video!

  • Today was my first time barefoot running and I was suprised how much different it is. In shoes after 10 km run my knees would hurt alot.
    But barefoot I only my calfs hurt and I guess that is normal because I have never activated them before when running.
    Barefoot is the way to go��

  • I’ve been wearing these foam flip-flops for about 7 years now and whenever I do run in them it’s with my forefeet. I don’t like how heavy shoes can be. I didn’t know there were shoes made to help you feel like you’re barefoot. I love being able to feel the earth beneath my feet so I’m definitely looking into those types of shoes since rainy days suck with flip-flops. XD

  • Ran my first half marathon barefoot yesterday
    And all that you have said I did experience for sure.
    It was a comfortable run especially after 8 weeks of no practice.

  • 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 noticed something interesting a few weeks ago. I’m still going through the transitioning phase and one day I decided to run in my heavily cushioned shoes thinking of going heel-striking just to keep my fitness up as my distances is growing slowly as I’m having a hard time getting stronger calf muscles. I couldn’t run with a heel-strike. My legs were having none of that. They wanted to mid-foot strike and I just gave up trying to force the issue. So that was the last time I ran in those. I run barefoot indoors or with my Vibrams KS-EVO outside. So far I’ve done a 5k park run in my KS-EVO and I’m quietly confident of one day getting to do my first marathon. The longest I’ve run heel-striking (in my twenties) was half-marathon. So if everything goes according to plan I’ll be doing the Cape Town Marathon next year in Vibrams:).

  • Thank you for the tips old bean. I’ve been running barefoot for a year now and have no regrets.

    I’m 53 now and plan to do keep doing this for a good while.

  • I had been running barefoot for almost 7 months not….. and it cchanged everything… I ran faster from 56 minutes down to 50 minutes for 10 km….I can even run on hard surface, sandy, rocky, asphalt surface.. I suffred a lot before having blisters..but all is gone…. no more and most of all, i enjoyed running barefoot.

  • This is my first week of running in barefoot running shoes and its harder than I anticipated. I was able to run comfortably 6-9 miles at an average pace of 8:30 but was getting some knee pain and hip pain along with it. I thought it was my shoes so I bought new ones, still the pain was there. Got my barefoot shoes and the knee and hip pain went away but my feet, ankles and calves now hurt just like you said. I have worked my way up to three miles of running everyday and my times are the same at 8:30 per mile but with less effort and a much more consistent cadence. Thank you for your insight I will continue to watch and am becoming a believer!

  • One must start walkin in bare feet for 1 yr Nd then start runnin. U r feet bones must get used to grnd. Cncrete n road are not natural. Dirt n soil trail running is natural.

  • Hi,I have just decided lunch time to take my shoes off and run back to work barefoot, not a long run but I suppose it is better to start short at first no? Well the result is I can feel my carf and the tip of my feet are burning, quite a nice sensation. I was wondering because I did not feel any extra pressure on my knees in fact I thing it is quite the contrary, is barefoot running better for the kenees as well! I am looking forward to my next run, I just love running but this is a new thing and I love changes in my life, I do not care about what other people think, I switch to a raw plant based diet 3 years ago so I know all about what people and familly think of you. http://www.sens-en-eveil.fr my website I may include barefoot running to the activities if I really get on with it.Thank you for your advices, as far as I am concern the cons are not cons to me. Love and light

  • i really wanted to know the pros and cons. Especially long term effects and dangers, pitfalls to avoid. I expected an investigation, something what journalists and scientists do.

  • Is bare foot running on man made smooth paved surfaces healthy? Bear foot running seems natural but it would only be so if done on rough irregular surfaces, not on smooth ones. I am not sure it is good for the foot’s arch.

  • Hello! I used to love running but extreme IT band pain on the outer knee has forced me to stop. Every time I try to run again, the pain comes back within 2 miles. Would running barefoot fix this issue or do I need extra help?

  • I ran a rough trail in merrell vapor gloves, a stone went up the ball of my foot and messed all my shit up. It didnt cut but left me swollen and in pain when walking, and it is taking forever to heal. Can’t wait to get back out there

  • I’m 15 and I hate being barefoot so my comment doesn’t make any sense but I don’t get how people can walk barefoot. Like 1. It’s disgusting imo and 2. I always burn my feet.

  • There are 2 or 3 cons which belongs on this list. 1. The length of time it takes to adapt to barefoot running. It could take months or years depending on how strong your feet and legs are and other factors (being overweight, not having access to suitable areas to run barefoot, not being able to afford minimal shoes, they are cheaper but still generally expensive, etc). 2. The potential for injuries. Unless you’ve been doing weight training or lots of jump rope, your calf muscles and feet will be pretty weak. Most runners will be pretty impatient to transition so injuries will happen. I’ve been trying to transition for about 18 months now. I kept injuring my left calf. I’ve now decided to do barefoot intervals (2 min run, 2 min walk) in my house on tiled floors until my calves and feet are strong enough to run outside. 3. I am yet to find a transitioning training program. Everyone just says “take off your shoes and run. Take it slow.” and so on.

  • But I have an Achilles tendonopathy that has been persistently aggravating and prevents me from running far before it flares up. I can’t toe strike for that reason. How do I transition?

  • 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!! ��

  • Hi, I just transitioned into barefoot running in february 2019 and I absolutely love it. I just ran 5 kilometers for the first time. It still hurts when I run on bad asphalt, and I do not see any progression the skin under my feet is still soft. Any ideas on how long it taskes for the skin to toughen up and form calasses?

  • I’ve been running in Fivefingers for a decade, and I’ve been running barefoot once or twice a week for the past few months. Though I’m still not as fast when barefoot, I can say it’s definitely worth the initial discomfort. My gate did change a bit at first, but now I’m starting to take longer strides, and I’m getting faster. I’m not sure if I’ll ever stop wearing shoes completely; I still like being reckless on longer runs.

  • Another “con” is that you can not correct a possible leg length discrepancy when you are barefoot. You can not use an inlay or adapted shoe.

  • Hi, I am seven weeks into a stress fracture. After looking into causes etc, Bare foot running seems to be the way forward. What do you really think? Better or not?. Thank you.. Chris x������

  • I’m enthusiastic about running barefoot, but I haven’t done much yet! I only go barefoot outside in good weather in the summer, and I like to make the most of it when the ground’s warm. B-) I know what you mean about social shunning tho; I always make sure no one else is around, and I always go for a cycle track at the far end of town from me which is quite quiet! I don’t like the thought of people who know me seeing me running barefoot, or knowing it’s something I like to do. It’s cool when you mention the calluses on your feet that your proud of! You’re very honest about it all:-) it’s cool seeing your dirty soles! I don’t want the pads of my big toes to get calluses, but I know it will happen if I run barefoot enough! I’m sure it’s possible to remove calluses tho. I know a young man who’s doing a lot of barefoot walking, and he said if he walks on very wet surfaces, his feet start to soften again, similar to the effect of using a pumice stone! It would be a bit pointless to make a habit of removing calluses I suppose, if I was gonna make a habit of running barefoot! I do exercises to try and lift my arches & strengthen my feet, but I’m not as flat footed as I used to be.

  • Saw a pair of 5 fingers and did some research. They didnt have my size. Next day I went to the park a just did it with no shoes. It was a high. Now I look forward to running.

  • I run barefoot on treadmill (due to icy weather) but get blisters if over 30 minute run due to friction being completely different.
    Outside I use football trainers that have barely any heel cushioning, much better than my running shoes.

  • From personal experience, the largest benefit is injury prevention and recovery. I used to run in normal trainers, and over the last few years, I have suffered hamstring, Achilles and various knee problems, to such an extent that a consultant has told me not to run. I am now only running in VFF, and have no hamstring or Achilles problems, and my knees are improving all the time.

  • Ok I think a con of running barefoot is heat. This is only my first year of doing this but last summer when it was 83 degrees Fahrenheit and above It would be too hot but I started to run at night which was better but Im curious if you see this as a con or if your calluses are way harder then mine or something.

  • The interesting thing is that all 4 cons are solved by wearing shoes that have very little padding. Not that they’re big problems anyway, but yea.
    And all 4 pros stay in tact too. Or just for extra benefits one could have barefoot locations and then when they go to places that are not so great for bare feet, wear super thin shoes for those occasions.

  • I am running barefoot on my treadmill, in order to get used running forefoot, because my knees are so ruined I dont have any other choice, (being 48yrs old). I wish I would have known earlier about this issue would have saved me from a lot of pain.

  • Have started barefoot running n absolutely love the experience though my friends have been saying it causes more knee injury n complete NO No for an flat feet individual

  • I transitioned slowly into bare foot shoes, over a period of four years. I run barefoot on indoor tracks, since they are a safe option, ie. no glass, no debris, no dog stuff, enough said. Now, I find that when I put on my older shoes, they feel heavy and clumsy. Since my feet are stronger, I have had no problems with injuries. I should also mention that I am 71 yrs old and my goal is to run into my eighties. I think barefoot running, with a softer footfall, will help me achieve this goal,

  • It’s so good to have someone still talking about barefoot running. I Live in Guernsey, a small island in the English Channel. I’m a member of a couple of running clubs here and don’t know anyone else going completely BF. I get the strangest reactions. Mainly giggling. I’ve had a lorry driver shouting for me to “put some bloody shoes on”. I’ve replaced my knee, arch and shin split pain with a lovely tingly hum in the pads of my feet after a long run. It’s been about 18 months and I’ve been upping my BF mileage. 33% on grass and and the rest on man made surfaces. I use my Xero’s or traditional trainers only once or maybe twice a week now, just to give my feet time to recover. I can comfortably do 7 miles on tarmac at the moment and have signed up to a 10k fun run which I absolutely intend to do completely BF. Wish me luck. Keep it rolling mate.

  • I prefer barefoot to Vibrams, but it does take time to build the feet up. Annoyingly a long-term injury robbed my feet of their skin and I’m having to build up again.

    The only con I’d add is temperature. It’s hard to run in wet conditions when it’s below freezing and it’s hard to run on concrete when it’s 30C+.

    You hit the pros on the head. When building distance and toughening my feet I tend to start out in Vibrams and finish barefoot. Not only do my calves find it more comfortable, but my cadence picks up, my foot fall is softer, my speed increases and my heart rate barely moves.

  • Great video. I’ve been running fully barefoot since 2012 and I completely agree with you. It’s way better, way healthier and I can run way faster, undoubtedly. And to be honest, I don’t really care about what other people may think or not, I’m following my path in life and that’s the best feeling someone can have, without any doubts. 😉

  • I’ve gone for it, Tuesday I ran 2k in my Asics Nimbus to warm up, then put on a pair of Hot Tuna water shoes I found in the shed (no sheep in shed) that cost under £10 which are as flat as pancake, I could not believe it. Felt so good, my cadence went up to 180 without thinking about it, foot strike was what felt like perfect from the off. I know you said 1KM max but I could not help but do 2KM as I felt so good. I rolled out a lot in the evening as expected the worse but felt good the next day, so did another 2KM yesterday. I now know how I should be running and realise its these stupid trainers that encourage poor heal striking in the 1st place. Over pronation my ass! Thanks for your vids and advice.

  • I live in Hawaii and I’m almost always barefoot. Every hike I do I’m barefoot, I ride my skateboard downhills barefoot. Your feet get stronger the more you exercise them.

  • To give this real balance, you need to get someone on the other side and invite them onto a video to share their view of pros and cons of running in traditional trainers. Or perhaps both you and they have pros and cons of both styles.

  • I do both running on Merrell VGs and full barefoot. It’s quite amazing even the difference between the two. Full barefoot feels even much better. I feel I have much better sense of my gait and landing, also the highest cadence is achieved with no additional weight on the feet. Still transitioning (increasing mileage gradually) there is actually muscle soreness in my feet and inner side of the calves. Also I feel a better activation of the posterior chain (hamstrings, glutes). Speed is still lacking a bit but I guess that will pick up in time.

  • Did you come out with shoes on your feet when you were born?
    Go right ahead and say:
    “No but that does not mean we dont need shoes especially if its cold”
    You would need shoes if you come from a cold climate or live in the city but there are natural benefits to running barefoot if you can get beyond the excuses.

  • Hi, I agree with everything you say regarding running barefoot. Ive been running barefoot for 2 years now. I wear VFF when it’s really cold and have zero sandles for when it gets really tough underfoot. But mostly I just carry them now as my feet are really tough and strong. I’d add that running totally barefoot does tend to focus your attention on where you’ re placing your foot. Yes, there is nasty and sharp stuff about but you look out for it and avoid it. Running on grass is the most risky as you can’t see all that’s hidden there. And since taking up barefoot running I’ve not had any injuries at all. One more thing, I couldn’t care less what others thing about me running without shoes, I know I’m doing the right thing. Keep up the great work. Best wishes.

  • Wore my trail gloves for over two hours walking. Just before I got to my house I went barefoot on some grass. In that short time I managed to find a doggie present. Squelch!

  • 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.

  • 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.

  • 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!!!

  • 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 fell in love with running with my vibrams. However I’ve been out for a week due to big toe pain. Any advice? I dont want to go back to heel striking in cushioned shoes

  • 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 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.

  • 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.

  • 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 ����

  • 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.

  • 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.

  • 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.

  • 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.

  • The challenge with moving to barefoot is that you’re also moving into a different running culture, mainly ultra running which can be pretty weird and mysterious with lots of people doing their own thing.

  • 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

  • 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.

  • “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
    injury.”

    -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!

  • 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

  • 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 started transitioning to barefoot running and walking 10 years ago. Today I can say that I have fully transitioned as I am able to run more than 2 hours without any soreness on trail (concrete do create a bit of soreness as it is hard, flat and boring…).
    Intelligent transition takes years, not months, not weeks but years… And yes, calves will hurt at the beginning, it is the price to pay to educate them.

    Outside of what we can read everywhere (natural gait, postural gain, improved propriation…) the weight factor is something that is very often forgotten and I am glad you’ve talked about this at the end of your videos. From my perspective the gain in weight is not negligible (100+grams gain on each feet repeated at each strike for a session of several hours is a major difference for the body) and this key factor alone help to run longer and be faster going uphill.

    What I can also tell you is that 6 month I twisted my ankle on a hike in the mountain. I was wearing a heavy backpack and tried to jump on an uneven terrain with a very minimalist shoe (stupid I know). According to the physiotherapist my feet/ankle/overall leg where very strong and it helps prevent bigger injury (ligament tearing or even worse). The physiotherapist was very surprised with my recovery rate and how quickly I was able to do all the recovery drill at each cession.

  • 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

  • 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?

  • 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.

  • When I began running I wore traditional running shoes. They gave me a false sense of confidence. I felt like I could run high speed for miles on end which caused overuse injuries and stress fractures due to horrible form….I switched to vibrams and wear them as an everyday shoe and run in them…it’s taken months for my feet to adapt.
    Today I’m faster and my feet stronger than they ever have been.
    Can’t see myself running in shoes ever again…your channel is what brought about this change.
    I’m grateful. Keep it up man!!
    ����

  • After knee and footpain my whole life, I have now bought simple sandals with 2 milimeters of hard sole. They cost me 20 euro’s. I have been running on these for the last 200 kilometers and for the first time in my life I have no more pain. All I feel is soreness in my feet, calfs, upper legs and shoulders. And by training these muscles my posture improved. After experiencing this, I recommend anyone with any problem walking or running to first take your shoes off.

  • I’ve been running barefoot for over 5 and a half years. I am 58 and i wish had switched earlier. I think the transition is the key thing, as it takes time from a lifetime of wearing shoes everywhere to using your feet without any cushioning or support, of course. I had a couple of minor calf twinges at different times and a minor heel thing ; plantar facis or whatever it’s called. Each time a week’s rest seemed to fix it, and then a gradual increase of distance was built up again. Luckily that was 5 years ago and I haven’t had any reoccurence. I’ve run a half marathon, 6 km and 10km races. i run on solid ground 6kms 6 times a week and apart from the odd small stone, which is no big deal, it has been a great experience. I would definitely never go back to running shoes. I think they are a waste of money and are more likely to damage, not only your knees and hips, but they are bad for your posture, as well. So, I would say, stick with barefoot through the transition phase. It has been the best way for me. Anyway, You can’t argue with evolution��

  • I never seen anyone heel strike when running barefoot. BECAUSE IT WOULD HURT. Use running shoes but train your technique using barefoot shoes

  • But we’re you wearing shoes when you had shin splints when you were young? I find it hard to believe so many people have special physiology that requires them to use shoes ie their bodies are not capable of what humans excel at that is running.

  • I get the idea that running without shoes can strengthen your feet and genetically were supposed to run on our feet not shoes but genetics never adapted to concrete were not meant to run on hard surfaces grass sand dirt trail that kind of thing would be fine but I think at least on hard surfaces at least wear a bare foot designed shoes to protect ya toes and feet from getting cut and bruised also the impact on hard surfaces can’t be good for the feet.

  • I am 40 years old and more of a swimmer. I haven’t ran for years and aimimg to run again (for sprint triathlon may be olympic at some stage, so distance of 5k primarily and may be 10 one day). I am walking in barefoot shoes for 2 years and so I am well adapted to walk barefoot. Now for running, how gradual should I be? Any advice would be welcome. I started with 1 min walk 30 sec run, adding 5 secs of run every workout, so 15 secs everyweek. Plan is to do that up to 3mins run 1min walk and then I will start to reduce the walk part. Is this a good approach? Any advice welcome thanks!

  • The comments from the podiatrist seems quite strange about people having issues with the arch of their feet. I have been running with minimalistic shoes for 2 years now. I’ve done almost 3500km in Vibram five fingers in this period. The transition was done slowly with short 2-3k runs, gradually progressing to longer runs. A few major changes I noticed. First thing was that my calf muscles got much better definition and strength. The hamstring pain which used to accompany some longer runs vanished. My feet are a lot stronger and more flexible than before.. Fast forward to today and I feel much better balanced, a lot stronger and a lot happier while running. The important thing which I feel I did right was starting with short slow runs and progressively running longer and harder

  • It’s not helping to see the details of how she runs when the frame is skipping back and forth, spinning around and other really anoying effects. It’s like the person whoedited this is more interested in showing his/her cool editing trix instead. This person who edited this should of course be made to run 20k bare feet!

  • asking a shod runner about barefoot running? Hmmmm. Like asking a car driver about riding bikes.. Doesn’t make any sense. Also wet sand and pebbled stones are pretty tricky to run on barefoot.. why not try grass and mud and trails first.

  • Personally, I think that whatever choice you make should be gradual. You can’t go from a motion control shoe to running barefoot on asphalt without consequences. Personally, I used to run in neutral / support shoes for a while and then I bought a pair of altra escalante and kinvara 7 and 9 and what I noticed was that my left leg backchain was stretched too much from the zero / minimal drop. It doesn’t really happen nowadays if I do wear those shoes, but it’s also because I’ve become slightly more flexible and my achilles responds better. One thing an aspiring barefoot runner could do would be to buy a pair of minimalist shoes like the merrell vaporfly or vivobarefoot primus and just walk around in them or just buy minimalist casual shoes. There are also cheaper options on amazon (TSLA and Whitin).

  • I run bare foot today for the first time, love it, I only do around 3 mile runs if that, bit shorter one today to break me in……but I can say it felt really good, my feet have felt all warm since, like the blood is actually flowing now, it feels awsome……..I dont need any scientist to tell me what’s right and what’s wrong, are feet where made to walk without shoes on, no one, absolutely no one can argue against that…….

  • Humans evolved barefoot. Shoes are unnatural. My only issue with being barefoot these days is in urban areas. Stepping on a dirty needle or glass.

  • Here in New Zealand tons of people go barefoot all the time, I don’t really have arch pain or anything but I have noticed those who like going barefoot usually have wider feet

  • Just started getting interested in barefoot running and tried it too.So far so good! Let’s wait and see! Best wishes from Colombo Sri Lanka!������

  • i’m a new runner and I started with barefoot-like shoes right off the bat. It feels great so far. as you said lots of stretching and calf strengthening exercises.

  • 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?

  • Well I’ve been walking, hiking and a little (little) running on five toe the last 8 years but now I’m to heavy and feeling lots of strain in my calf’s. Plans are losing around 9kg and learning to use running shoes.
    Maybe 57 years of age isn’t helping much either ��
    Thanks for all the great inspiration

  • at one point, I had fully flat (no arch) feet, barefoot has slowly fixed that over 3 years. i dont even have to wear rigid orthodics any more, and all the pains went away aswell. but that’s just my experience, barefoot really improved my life

  • What the lady said about barefoot running problems never happened to me. It got rid of my knee issues and helped with my running form.

  • I’ve switched shoes to vivobarefoot brand. I really like them and now I hardly wear any other shoes and when I do, I wear my old nike shoes for running. Normal shoes now squish my feet and I don’t like them at all. I can feel my feet getting stronger and I’m experiencing less fatigue in my feet at the end of the day.

  • lol….the way we do this all the time in Africa, grew up running cross-country without shoes, barefoot in zimbabwe, it was enjoyable

  • I had a very hard time getting through the first minutes of the video because of the mispronunciation of the globally dominant company name Nike. Has she never heard how to say Nike?

  • RUN with both. If I alternate between my barefoot shoes and my brooks ghost 12 I find that since I use differen’t muscles then every other run feels fresher. You can double your distance volume if you alternate between cushion and race flats, zero drop, barefoot. Essentially your switching up the “substrate impact” thus either using more calves, glutes etc.

  • 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…

  • Run barefoot to learn proper form then try to transfer that form to wearing shoes. The problem is shoes ruin your natural running form… (forefoot first)

  • Host: ‘My opinion, if its not broken dont fix it’
    Evolution: ‘well if its not broken, why did you go and fuck up my good work by putting shoes on.
    You broke it, not me.’

  • Tried barefoot running basically because it just made sense in my mind and never went back (well, except when it’s cold and wet, those barefoot shoes aren’t exactly water proof). I had barely started running (and I’m by no means a good or quick runner now), so maybe that’s why it went with no problems whatsoever, I could instantly run faster, for longer, with less soreness, no pain. Yes, 3 km was still a “long distance” for me when I switched, but hey, I just did my 10 km under an hour for the first time, “barefoot” and with no pain during or after the run:D And I pretty much hated running with shoes. Without… different story. Also, great for dancing. I’d just stay clear of any kind of moshpit or things like that:D

  • I’ve been running barefoot for 3.5 years and had no problems and my injuries only lasted half a week. At little Athletics, I have to run with shoes on and that’s unfortunate but I train barefoot. I feel so light barefoot and I like feeling the grass under my feet.

  • Super balanced video -> massive backlash by zealots (I guess expected if you don’t make a completely glorifying video about how barefoot running is the be-all and end-all). Thank you very much for the insight. Whenever I actually take up running I’ll probably try minimalist shoes over standard trainers. My thought right now is that the forefoot running should complement my cycling better.

  • I love hoka and their shoes, I’ve grown up sprinting barefoot but for cross country hoka are great for that extra push.

    Track spikes felt soooo natural when I first used them thanks to my barefoot running

  • Your body may be too full of inflammation to properly attune to minimalist shoe running. And gauging the whole shift in running technique simply by doing a few test runs is insufficient. Adjust your diet to what our ancestors ate for 100’s of thousands of years when they ran barefoot, walked barefooot, did pretty much everything barefoot: keto, or even carnivore diet. This dietary change was necessary for me to really adapt because I would have thrown in the towel with the amount of inflammation I had from my former, typical western diet (I do intermittent fasting as well). The foot dr in your video needed to look at the pt with stress fractures diet: were they insufficient in minerals and vitamins like calcium and magnesium (many people are deficient in magnesium). These are just two things of course, but overall, our modern shoes, imho, have disconnected us from the earth when we run or walk. Reconnect to it and I have, for one, felt amazing benefits. I can trail run in very minimal shoes for three hours at a time.

  • No shoes, next no underwear lol, no belts no tee shirts, no bras, common sense we are not animals. Our bodies need to be protected and covered.

  • orthotics are like using duct tape to repair a car engine. you are just holding something that is still broken together and it will inevitably get worse. my evidence for this claim is almost every case of orthotics use ever.

  • I think something that’s not being mentioned is the shock forces being applied on your bones after impact to the ground. Overtime materials and bones have to be strained or stressed after impact. I’m assuming improving your form is your best option. I did some force plate studies for a lab in my bioengineering class. Be safe and smart yall!

  • Being barefoot is not just about running. Spend more non-running time barefoot and you’ll be improving the health and strength of your feet.

  • Idk. I get she’s looking into it, but it already sounds so biased… It takes time to change back to not wearing shoes… Can’t just test it once… And make a decision.. Idk. Seems biased to asseslike this.
    Also watching everyone stride insane and land on heel hurts my eyes. Where’s the 180 cadence? That shit feels good…

    Also if the pediotrist talked about barefoot runner injuries, let’s hear about normal running injuries with added shoes lol. Can’t only talk about one side of injuries, also did those people ease in? Or were they asking for it without adapting their feet?

  • You should implement this test with a true runner, and make him or her run with shoes and barefoot. I am a runner and I a mid foot striker with shoes and without shoes, so it will be better with shoes or what types of shoes. I haven’t had joint problems in all my years of running (30 years); however, my calf muscles always get tied.

  • For the first two years of competitive running (cross country+track) in middle school i ran in thick well cushioned running shoes. Every other week i would have to take a few days off because of injuries. I switched to minimalist trainers a few months ago and from the first week almost all the pain went away. With practice eventually all of it did as i got used to the proper cadence and gait necessary when running barefoot, or close to it. Ive never felt more fit and ready for this upcoming running season. For anyone who sees this, definitely try barefoot or minimalist shoes, it takes time and practice but it pays off.

  • I am running barefoot since 2014, 2015, no injuries but it did took a while to adjust.
    At the begining from what I remember, bones in the leg were hurting littlebit. That was enough of warning not to push it to hard. I think it took me few months to go up 10k with no problem. After that I run several 21k and under. If I have or had time to train could go longer.
    Trail running barefoot is blessing.

    “When you run with the earth on the earth you can run forever”

  • Were you born with shoes on? have you seen cheetah running with shoes on? Folks, just try running barefoot, you would connect to nature in a whole different way.

  • I hated running growing up, but was and am best friends with an elite XC runner who transitioned to Vibrams and barefoot. Fast forward 10 years and now I’ve been running as a complete beginner exclusively in Vibrams. I got one stress fracture, but took 6 weeks off, and now I’m in the best shape of my life. I think I’m a pretty rare example of someone who started running this way.

  • I turned off when the “expert ” came on,clueless, blah blah get good fitting trainers.

    I almost died from training in old age, I had to sort my feet out, I can tell you no body has a clue,especially this expert

    The feet pump water and air round body, mine do this, nobody else’s does

  • ok so, podiatry and structural foot problems are one thing.
    Yes you build up callous’ and your body adapts, and it is more efficient… blah blah blah
    we wear foot protection because there are some pretty nasty little critters in the soil. bacteria, parasites, and virus’
    you can run in barefeet all you want. but when shit goes down and you have a foot rotting off due to a common bacteria normally not scene in infections, well best of luck to you.
    hint it normally isn’t seen in the western world because everyone wears shoes, but if africa you see this kind of stuff all the time.

    It is the same idea as legalizing pot… society has forgotten why it was made illegal in the first place. People are not productive when smoking pot. It is not that it is unsafe or bad for your health. What happens to your society when 1/4 of your population smokes weed every day? well they sure as hell don’t produce 11 billion in agriculture sales. That would be north dakota, a whopping 190k people work in the ag industry and produce that much money…

    people have forgotten why we wear shoes. It is because the outside is dirty. not filthy dirty, but bacteria dirty.

  • Less than 4 minutes in, and already know how it is going to end….. disaster…. My own personal experience? About 6 months for a transitioning period, increasing strength in my legs, never have ANY injury since completing my transition, same pace or faster, more focus on form. Sure it’s hard at first, but now I run half marathons in barefoot shoes and only wear barefoot shoes ever,

  • Could your calves burn because you went from a 2% drop shoe to barefoot (zero drop). I think that would be great to cover, a sloped shoe vs. a zero drop.

  • “As nature intended…”
    Oh dear. I like running barefoot, but after this I won’t even bother with the rest of the video. Might as well say that Zeus wants us to wear sandals.

  • I ran 3 times barefoot and the running technic got better instantly, but I got some serious bruises and a lot of pain, the first time was horrible, then it got better, but I understood that there MUST be a transition because our foot are not prepared to touch the ground since they haven’t done that for the most of our lives. Now I run with fivefinger shoes, you can still feel all parts of your foot touching the ground at the same time like it should do. You totally avoid heel strike and you can feel your body working together to create a solid and fluid locomotion. IG: yourpersonalnoton

  • Sorry GTN, but this video is quite rubbish. Talking with one “specialist” (hearing her, it’s quite obvious she is not as objective as should be) and you only did 2 short sessions barefoot? Grab yourself a pair of Vibram FiveFingers, like V-Run or V-Trail for some more cushion, of KSO Evo for a more minimalist experience, use them for a few months and see how it feels.

  • shoes give you protection but also makes the foot weaker. Just like in life, everything has advantages and disadvantages. Finding the right balance is important, which is why I like this video.

  • One note on the opinions of podiatrists. I heard one on a podcast the other day claim that in podiatry school they were not taught much of anything regarding causation or prevention of injuries. What they WERE taught was diagnosis and treatment.

    I don’t want to sound like “conspiracy brother,” but it’s interesting that those happen to be the two things that produce revenue, whereas prevention does not.

  • It takes adaptation before just doing all of your running barefoot. But one way to start is cheap and simple.

    Just get a pair of those watersocks at Walmart for $5 and wear those as much as possible when out and about and go barefoot otherwise. Or, they have a wide toebox version for $10.

    Continue training in shoes for the most part while incorporating more time barefoot though.

  • Barefoot running is a lifestyle. It’s not a fad. It is how our feet were designed to be used. You can see in the front on view with trainers on the foot doesn’t land correctly. The main thing about BF. running is you have to transition from shoes to Barefoot as your feet have been held in a split for so long they are week. I have been running” BF” with vibrams for years now and I can’t run in anything else. I hate wearing shoes for work and can’t wait to get them off.
    My legs shins and knees are all much stronger and no pain what so ever compared to when I ran with padded trainers.

  • Minimalist shoes arent great for everyone. Everyone’s got different feet. I work in a shoe store and if minimalist shoes were the best for everyone that’s all I would carry, it doesnt really work as well as this video lays it out. A lot more goes into it

  • Of course organic food is more expensive, the farming practice is more labour intensive. First you must find land that tests neutral to chemicals and of course the land owner wants a premium price for it, then you must have yourself organically certified by God knows how many government departments to even slap a organic label on your food, then you need to weed beds by hand and harvest by hand, remove snails by hand, pay premium prices for organic compost or you could just do it all yourself.

  • I think the best minimalitic shoe are vibram five fingers, since they have individual toe pockets they are the closest to barefoot that any other brand.

  • I love Vibram five finger shoes and now I am wearing full time the EL-X model which I believe is the best barefoot shoe on the market. I do not care how others think. I love showing my toes. I am now totally pain free with no surgery or podiatrist visits. You are wrong not to like Vibram.

  • My podiatrist says that when going walking/hiking in a forest type environment you should be wearing boots that have stiff soles so that it keeps the feet stablised or something when walking on rough terrain, what do you think about this doctrine?

  • So, I work in retail meaning about 40 hours a week I’m walking on a hard floor. Would these benefit me? Will there be a real in period? How long before my get stop hurting?

  • 2. Price… hehe, pretty much all minimalist shoe companies fail on this. I’m not sure if it’s because most of these company haven’t realized economies of scale yet or if they’re just ripping us off, but minimalist shoes sure are crazy expensive.

  • You deserve some more views for sure.

    Also its pathetic how all barefoot shoes can be so expensive. Even a thin rubber sole with some laces DIY cost like $30.