I have always been a Barefoot person. I was very excited when I was introduced to Vibram 5 Fingers shoes and rarely now wear anything other than a Barefoot or minimalist shoe. And I never run in anything other than my minimalist shoes. It is so nice to hear more support from the running community for us barefooted people!!! Love the video, great info I will for sure share with others. Thanks😊
I wore barefoot shoes for a year just for every day wear and then I would wear cushioned shoes for jogging. Now my feet are more used to the shoes and I’m starting to wear them for jogging. It is still an adjustment so I’m going slow. I can feel my feet getting stronger.
I had actually started researching barefoot shoes to decide if I wanted to transition to them. This video came out in perfect time! Thank you Ash! You are the best
I have been barefoot shod for many years. I wear Wildsole sandals, and Vivobarefoot trainers and boots. Barefoot shoes have a zero drop differential meaning more load going through the calves and Achilles tendons. That’s why many runners who switch get calf injuries (and a lack of overall strength training). So transition gradually! Some people take years to do this, gradually reducing the stack height of their trainers. Another factor is strength work. It’s not enough just to wear barefoot shoes, you need to strengthen the body’s posterior chain. In particular the intrinsic and extrinsic foot muscles. The majority of people don’t do this. Barefoot shoe gait will be different to cushioned shoes - less of a hard heel strike, but more soft heel-mid landing and a shorter stride. Learn to walk gently. Then when running you also land whole foot gently underneath your centre of mass. Remember it’s about load vs capacity. Get strong to adapt to the load.
Been wearing cushioned for years. But slowly trying to reduce the heel drop, with each new pair of running shoes I get. Should be in near foot in about 4 years 😂
Great explanation Ash. I use cushioned for running, just out of a perceived performance point of view. Use Merrell trail glove on a daily basis and contemplating running in them but have a niggle in the back of my mind about the amount of foot pain running in 5-fingers when they 1st came out, gitting stones etc.
Thanks for the review Ash, I switched to barefoot shoes and love them, there are times I use my other runners but mostly using barefoot shoes, been wearing the Hykes Escapes and love how they feel. Highly recommended.
I couldn’t agree more. I started running barefoot so I have experienced the benefits. Recently got sucked into cushioned shoes, but still try to buy zero drop or low drop 😊
I'd love to here you talk more sbout running in barefoot shoes, how to change your stride, how to mix the two types of shoes in the transitioning period or even to share your experience around different brands or types (e.g. five finger vs single wide toe box variants)
I have owned barefoot shoes for about two years. I love walking in them, I wear them every day to go anywhere. I wore them on holiday walking 20KM a day. But I run in traditional runners because I just find it much more comfortable for running. I'm not too bothered about running in barefoot shoes, maybe one day, but right now I am happy with my set up.
That’s such a great way to do it as you will be getting the foot strengthening benefits from walking all day in barefoot and then if you prefer to run in cushioned then that works for you which is great 👍🏻
Great advice...We were discussing this yesterday....my Running Podiatrist friend has been nagging me for ages to ween myself off runners when I'm not running....so orthotics & flat shoes for me..but I shall keep the running shoes for my runs .. 👍👍👍love your videos
Aish I am your subscriber from year 2023 and I am veiwing this channel after a year because I was so busy with my work you are too close to 50K subscribers its your consistency which made this milestone possible so Congratulations for it ,and I have a request for you though my mom is suffering from Rheumotoed Artheritis hope you will make a vedio on it please suggest some exercises and stretches .
So great to see you’re still here with me Ajay. I’m so glad you have stayed with me on this journey. I’m not sure if I could help with the video about rheumatoid arthritis as it’s an area I have very little knowledge and I wouldn’t want to advise wrongly and cause more issues, sorry.
Very interesting video Ash it's something I have thought about but feel a bit daunted with the length of time it takes to adjust and worried about injuries.
I have transitioned to everyday barefoot shoes, but still use cushion while running. U run in Altras though because it’s foot shaped and zero drop. Now that I’ve been in them for a while I could never go back to traditional running shoes. I would like to eventually get to less cushion, but am having trouble mentally with the time required. If I was going to start or end my run with less cushion and then use my regular shoes would you recommend that it was at the beginning or end of a run?
Interesting video. I think the barefoot shoes are probably excellent, I don’t however think they’re the right shoes for a lot of runners I’m a heavy runner and a new runner and if I went out in non cushioned shoes I’d smash my knees to bits. And I bet those stats you mentioned don’t take into account the fact that people are on average much heavier these days. It’s unsurprising injuries might be getting worse. Also I think barefoot shoes are probably great for people running on softer surfaces off road where you have a bit of natural cushioning and you need to perhaps get feedback from the surface you run on, but for runners like myself who really only get chance to run on paths and roads I think cushioned might be better for most of us, not all, but most. Would be interesting to see though, an experiment comparing the different styles with new and heavier runners on the road and looked over time at performance and injury
Really appreciate your comment Mark thank you. Totally agree it’s a complex issue. When you mention smashing your knees to bits that would be because you are a heel striker. This would mean you need to work on your running form to avoid heel striking and limit the impact the knee joints are taking. Cushioned shoes encourages heel striking because the heel doesn’t have nerve endings like the rest of the foot (because of our walking gait leading heel first). 95% of clients that I see with cushioned shoes that I review running form analysis with are heel strikers. This is not the most efficient way to run as it’s like driving a car with your handbrake on. There is also higher blunt forces going up into the knee and hip because of the heavy heel impact. Also regarding the cushioning for roads. I would ask if you have ever run on a hard rocky trail? This is the surface I run a lot on as a trail runner and it’s much more brutal for the foot and ankle than running on a path that is flat and the surface is consistent and predictable. Track athletes run on a hard flat surface in racing flats which are basically barefoot shoes. Leg strength and running form contribute massively as well.
@@RunBetterwithAsh I’ve not run on a rocky trail but am dying to do so. Hmmm you make a few interesting points. I was a heel striker but have learned to run mid foot…. Guess I’ll be buying some new shoes soon to find out 🤣
Many thanks for the clear and informative video, Ash! I have a question, if possible. Friends and other people have commented on the fact that once you switch to barefoot shoes, it gets difficult to wear traditional shoes (esp. formal ones), as the shape of your feet changes. Everyone seems to agree it's a positive change, as it restores the natural shape our feet were meant to have. But I think it's a factor worth bearing in mind. I was wondering if you could comment on this, please? Cheers
Thanks so much for your comments as always. Yes this is absolutely true. Your feet start to splay and go back to being more ‘foot shaped’ and I noticed how tight my traditional footwear was and it felt so restrictive and made my feet achy. So I switched fully to barefoot for my day and night shoes too.
I will stick to running shoes with a wide toebox and a low drop. For me personally they provide the perfect mix between cushioning, speed and stability. But im curious how common daily trainers with carbon plates will become in the next years.
Thank you for the video! I am really struggling to find running shoes with a low to no drop that is wide enough for my feet. How far do you run in Vivo’s? What is the furthest / longest you’ve run in them?
Thank you too Nicky. If you like a bit of cushioning I would suggest trying Altra Escalante. Vivos do take a lot of time to transition into running in them regularly. Starting with them as a day to day shoe would be good place to start. I run 50-70km per week in them and long runs usually around 20-25k but have done 30+.
@@RunBetterwithAsh I’ve actually been wearing Vivo’s exclusively for about 18 months. I have a pair of Primus Trail’s and then 2 pair’s of the more ‘office’ style shoes. So I do walk in them a lot, but have not done much running in them other than running around on the grass with my daughter… My problem is my right foot… I have a mild bunion that is causing some problems when I run. I am currently running in New Balance 2E width shoes but at around 6k’s in it starts irritating my foot and I struggle to go much further. It also has a 10mm drop which I want to try and get away from. It is wide enough on the ball of my foot, but then pinches the toes in slightly. So all and all not great. I have a pair of Escalante’s actually but they are just a little bit too narrow on the right foot to leave enough space for the bunion. I tried a pair of Altra Torin’s but they were too cushioned for me and I could feel my running form failing me. I feel my next option is a new pair of Vivo’s and easing into running with them, although I have a feeling they won’t be quite wide enough either…
Thank you for this Ash. I have often wondered why runners from past decades have been able to run in plimsolls etc! Yet we all still seem prone to running injuries now. My next trainers will be barefoot,. Would you consider creating a vid to assist with barefoot strength training? Thank you.
Really interesting videonI have a pair of Vivo barefoot but not transitioned beyond occasional walking in them , injuries have plagued me recently so slightly concerned about ditchingnthe cushioned shoes (amd I have quite a colection now 😂)this has been food for though, my only piece of critical feedback would be it would of been great if you had finished by leaving stage left by zipping down the slide 😂 , thanks Ash
😂😂 I’ll have a dramatic exit planned next time 👍🏻 Two things I would suggest if you keep picking up injuries mate, have you running form checked to see what is happening when you run and have a movement screening done to see what imbalances in range of motion and strength you have throughout your body (we all have these because we are one side dominant and sit in funny positions)
Transitioning to a barefoot shoe at any age can subject you to injuries as I mentioned clearly in this video. That’s why I state that it takes a long period of adaptation due to strengthening the feet and lower leg muscles. Also regarding modern surfaces, have you ever run on a rocky trail? You will know that that is much more brutal for the feet and ankle than any modern flat surface. It’s about strengthening the feet and lower leg muscles to be able to cope with the demands of any surface and then progressively overloading them to the new stimulus. That way you make your feet and lower leg muscles much more resilient. Also track athletes run on a flat hard surface yet they use racing by flats!
@@RunBetterwithAsh but most people will run slower on a rocky trail so less force on their feet. And most tracks I've run on are softer than tarmac. Also using track athletes as an example when talking about health seems odd. Just because they can and will endure flats for faster times doesn't mean it's healthy or your average joe runner should adapt it.
Great video. I wear Lems for everyday use. Currently the primal zen which I have worn out in less than 8 months so I don’t want to spend another 200 Canadian on them. I also had their chillum and wore them out too. Trying to find another brand to switch to. I run is Altra escalante 4s and use xero’s for gym shoes. I see you wear vivo. Do you wear them as runners and everyday use? Very expensive here in Canada. Are they really worth it?
Thank you. So great to hear about your minimal journey. I do wear vivos for every kind of use. They are a British brand so still expansive but I guess not as much for you to get them in Canada.
I use cushion shoes for running in a 5k (HOKA). But when I train outside or inside on a treadmill I use less cushiony shoes like ASICS. Not bare but a little bit stiff. Is this ok?
I would say, do you get injured much? If you do then that’s a red flag that something needs changing. If not then your routine will be working. Leg strength and running gait will contribute massively to what happens at your foot too. That’s why elite marathon runners are able to get away with wearing cushioned shoes because there legs are strong enough and their form is very efficient. 👍🏻😊
@@RunBetterwithAsh thank you. I’ve only been doing 5K/10K for a year. We walk once or twice during the week and participate in a charity 5K once a month. But no foot or leg injuries so far. I did pull my hamstring in the winter but that’s how I found your videos. I needed info about stretching before and after a race. I watched/did some this morning! Thank you!
Hey, Ash, thanks for the great advice! I have flat feet, and I've tried both barefoot shoes and cushioned shoes. They work differently for me. Barefoot shoes make me faster over shorter distances, while cushioned shoes are more comfortable for longer runs like half or full marathons. One time, I ran a full marathon in barefoot shoes, and by the end, it felt like my feet were on fire! 😂 So, both types of shoes work for me, but in different situations. Do you have any advice for someone with flat feet? Specifically, which type of shoes would be best, and what kind of running surface is ideal-road or something softer? I'd love to hear your thoughts..
Hey Amit! Thanks for your comment as always. It’s great to hear you’ve found a combination that works for you. Regarding your flat feet I would suggest doing lots of short foot exercises and balancing on single leg to strengthen the feet and arches. Have a look at Dr Emily Splichal. She is a barefoot specialist. 👍🏻😊
What about running on pavement? I live in the center of a city (Oslo, Norway) and I run on pavement. I’ve heard that I HAVE TO use cushioned running shoes. How is your experience on running on pavement with barefoot shoe?
This is a common myth that cushioned running shoes protect us from hard surfaces like pavement. If that was the case then injury rates would have decreased as shoe technology and cushioning has increased. Injury rates have actually increased over the years depending on which study you view and are around 80% of runners each year. I transitioned to barefoot by running on pavement as it was nice and flat and easy for my feet to guess what is coming next. The challenge came when I started running hard rocky trails and mud in barefoot shoes and your foot and ankle has difference forces and impacts on each footstep. Also track athletes wear racing flats that are minimal, and they wear them on a hard track surface so this shows that you don't have to have cushioning. Running biomechanics and strength are a huge contributor to how well you adapt to more minimal shoes. But it does take a long period of transition.
@@RunBetterwithAsh Thank you for your answer! Your video made me very curious about barefoot shoes. I will now definitely try them, and transition slooooowly!
I switched to barefoot style shoes and sandals about a year and a half ago for walking and VERY gradually for running starting about one year ago. I have to say that the difference is incredible, first of all I got rid of most of my pain from runs that I always struggled with (knees, hips, and most of all a recurring calf muscle tear). As of now I have yet to get injured in any way (having done nasty trail runs that I would have considered brutal 2 years ago). For me the main difference that I can notice while running is the way I land on my foot, I now land on the bowl of my foot, but with a pretty much flat angle between the foot and the ground, this is my natural running form. With conventional footwear this caused the problem that having a heel drop, it would always make me land on the heel, even though my foot was at a flat angle, to such I attribute much of the problems I had
I have transitioned to everyday barefoot shoes, but still use cushion while running. I run in Altras though because it’s foot shaped and zero drop. Now that I’ve been in them for a while I could never go back to traditional running shoes. I would like to eventually get to less cushion, but am having trouble mentally with the time required. If I was going to start or end my run with less cushion and then use my regular shoes would you recommend that it was at the beginning or end of a run?
Maybe start your run for a short time to activate the foot muscles Julia and then switch to cushioned. Definitely take a long time to let your feet and calves adjust though 👍🏻😊
I have always been a Barefoot person. I was very excited when I was introduced to Vibram 5 Fingers shoes and rarely now wear anything other than a Barefoot or minimalist shoe. And I never run in anything other than my minimalist shoes. It is so nice to hear more support from the running community for us barefooted people!!! Love the video, great info I will for sure share with others. Thanks😊
Thanks for sharing Catherine that’s so kind of you. It’s so great to hear about your barefoot journey too 😊
I wore barefoot shoes for a year just for every day wear and then I would wear cushioned shoes for jogging. Now my feet are more used to the shoes and I’m starting to wear them for jogging. It is still an adjustment so I’m going slow. I can feel my feet getting stronger.
Fantastic Mandy! Well done for taking such a long time to adapt, thats so good for your body. I hope you find the right balance that works for you 😀
I have the same idea, just received my everyday barefoot sneakers, I hope this will help me slowly transition over to barefoot running shoes
I had actually started researching barefoot shoes to decide if I wanted to transition to them. This video came out in perfect time! Thank you Ash! You are the best
Thanks so much Melody. Glad I could help 😊
I have been barefoot shod for many years. I wear Wildsole sandals, and Vivobarefoot trainers and boots. Barefoot shoes have a zero drop differential meaning more load going through the calves and Achilles tendons. That’s why many runners who switch get calf injuries (and a lack of overall strength training). So transition gradually! Some people take years to do this, gradually reducing the stack height of their trainers.
Another factor is strength work. It’s not enough just to wear barefoot shoes, you need to strengthen the body’s posterior chain. In particular the intrinsic and extrinsic foot muscles. The majority of people don’t do this. Barefoot shoe gait will be different to cushioned shoes - less of a hard heel strike, but more soft heel-mid landing and a shorter stride. Learn to walk gently. Then when running you also land whole foot gently underneath your centre of mass. Remember it’s about load vs capacity. Get strong to adapt to the load.
Thanks so much for your detailed response. I’m sure it’s really going to help others that would read it. Have a great weekend 👍🏻😊
Been wearing cushioned for years. But slowly trying to reduce the heel drop, with each new pair of running shoes I get. Should be in near foot in about 4 years 😂
😂😂 great idea to reduce heel height Garry, your Achilles and calves will be thankful 👍🏻
Great explanation Ash. I use cushioned for running, just out of a perceived performance point of view. Use Merrell trail glove on a daily basis and contemplating running in them but have a niggle in the back of my mind about the amount of foot pain running in 5-fingers when they 1st came out, gitting stones etc.
Great to hear about your running choices 😊 thanks for your comment 🙏
Thanks for the review Ash, I switched to barefoot shoes and love them, there are times I use my other runners but mostly using barefoot shoes, been wearing the Hykes Escapes and love how they feel. Highly recommended.
Thank you so much. I really appreciate your comment 🙏 it’s great to hear about your barefoot journey too 😊
I couldn’t agree more. I started running barefoot so I have experienced the benefits. Recently got sucked into cushioned shoes, but still try to buy zero drop or low drop 😊
Thank you as always. Glad this was relatable for you 😊
I'd love to here you talk more sbout running in barefoot shoes, how to change your stride, how to mix the two types of shoes in the transitioning period or even to share your experience around different brands or types (e.g. five finger vs single wide toe box variants)
Thanks for your comment. I will look to do a video about this 👍🏻😊
I have owned barefoot shoes for about two years. I love walking in them, I wear them every day to go anywhere. I wore them on holiday walking 20KM a day. But I run in traditional runners because I just find it much more comfortable for running. I'm not too bothered about running in barefoot shoes, maybe one day, but right now I am happy with my set up.
That’s such a great way to do it as you will be getting the foot strengthening benefits from walking all day in barefoot and then if you prefer to run in cushioned then that works for you which is great 👍🏻
Great advice...We were discussing this yesterday....my Running Podiatrist friend has been nagging me for ages to ween myself off runners when I'm not running....so orthotics & flat shoes for me..but I shall keep the running shoes for my runs .. 👍👍👍love your videos
Thanks so much for that 🙏 so glad you love my videos and you thought this was great advice 😊
Brilliant video ash. I hope to be able to run in these one day 😅
Thanks so much Daniel. I appreciate that 😊
Aish I am your subscriber from year 2023 and I am veiwing this channel after a year because I was so busy with my work you are too close to 50K subscribers its your consistency which made this milestone possible so Congratulations for it ,and I have a request for you though my mom is suffering from Rheumotoed Artheritis hope you will make a vedio on it please suggest some exercises and stretches .
So great to see you’re still here with me Ajay. I’m so glad you have stayed with me on this journey. I’m not sure if I could help with the video about rheumatoid arthritis as it’s an area I have very little knowledge and I wouldn’t want to advise wrongly and cause more issues, sorry.
@@RunBetterwithAsh no problem Aish will practice yours stretches soon...
Very interesting video Ash it's something I have thought about but feel a bit daunted with the length of time it takes to adjust and worried about injuries.
Yes it does take time to strengthen and adjust and also any biomechanics issues in your form will lead to injuries in minimal shoes.
@@RunBetterwithAsh thanks for your insights Ash.
Fantastic video Ash! Thank you 🙏
Thanks so much Emily. Glad you thought this was fantastic 🙏😊
I’m gonna have to get me a pair! Thanks brother!!
Thank you so much Tony. I really appreciate your comments and support as always 🙏😊
I have transitioned to everyday barefoot shoes, but still use cushion while running. U run in Altras though because it’s foot shaped and zero drop. Now that I’ve been in them for a while I could never go back to traditional running shoes. I would like to eventually get to less cushion, but am having trouble mentally with the time required. If I was going to start or end my run with less cushion and then use my regular shoes would you recommend that it was at the beginning or end of a run?
Interesting video. I think the barefoot shoes are probably excellent, I don’t however think they’re the right shoes for a lot of runners
I’m a heavy runner and a new runner and if I went out in non cushioned shoes I’d smash my knees to bits. And I bet those stats you mentioned don’t take into account the fact that people are on average much heavier these days. It’s unsurprising injuries might be getting worse.
Also I think barefoot shoes are probably great for people running on softer surfaces off road where you have a bit of natural cushioning and you need to perhaps get feedback from the surface you run on, but for runners like myself who really only get chance to run on paths and roads I think cushioned might be better for most of us, not all, but most.
Would be interesting to see though, an experiment comparing the different styles with new and heavier runners on the road and looked over time at performance and injury
Really appreciate your comment Mark thank you. Totally agree it’s a complex issue.
When you mention smashing your knees to bits that would be because you are a heel striker. This would mean you need to work on your running form to avoid heel striking and limit the impact the knee joints are taking. Cushioned shoes encourages heel striking because the heel doesn’t have nerve endings like the rest of the foot (because of our walking gait leading heel first). 95% of clients that I see with cushioned shoes that I review running form analysis with are heel strikers. This is not the most efficient way to run as it’s like driving a car with your handbrake on. There is also higher blunt forces going up into the knee and hip because of the heavy heel impact.
Also regarding the cushioning for roads. I would ask if you have ever run on a hard rocky trail? This is the surface I run a lot on as a trail runner and it’s much more brutal for the foot and ankle than running on a path that is flat and the surface is consistent and predictable. Track athletes run on a hard flat surface in racing flats which are basically barefoot shoes.
Leg strength and running form contribute massively as well.
@@RunBetterwithAsh I’ve not run on a rocky trail but am dying to do so.
Hmmm you make a few interesting points. I was a heel striker but have learned to run mid foot….
Guess I’ll be buying some new shoes soon to find out 🤣
Your posture is immaculate 😍
Oh thank you so much 😊❤️
Many thanks for the clear and informative video, Ash! I have a question, if possible. Friends and other people have commented on the fact that once you switch to barefoot shoes, it gets difficult to wear traditional shoes (esp. formal ones), as the shape of your feet changes. Everyone seems to agree it's a positive change, as it restores the natural shape our feet were meant to have. But I think it's a factor worth bearing in mind. I was wondering if you could comment on this, please? Cheers
Thanks so much for your comments as always. Yes this is absolutely true. Your feet start to splay and go back to being more ‘foot shaped’ and I noticed how tight my traditional footwear was and it felt so restrictive and made my feet achy. So I switched fully to barefoot for my day and night shoes too.
I will stick to running shoes with a wide toebox and a low drop. For me personally they provide the perfect mix between cushioning, speed and stability. But im curious how common daily trainers with carbon plates will become in the next years.
Thanks so much for commenting 😀
Hey Ash, are there some good transitional shoes you know about to start going from cushioned to barefoot shoes gradually?
Hello 👋 Altra Escalante are a great transition shoe. Lots of barefoot features with still a nice amount of cushioning but not too much 😊
Thank you for the video! I am really struggling to find running shoes with a low to no drop that is wide enough for my feet.
How far do you run in Vivo’s?
What is the furthest / longest you’ve run in them?
Thank you too Nicky. If you like a bit of cushioning I would suggest trying Altra Escalante. Vivos do take a lot of time to transition into running in them regularly. Starting with them as a day to day shoe would be good place to start.
I run 50-70km per week in them and long runs usually around 20-25k but have done 30+.
@@RunBetterwithAsh I’ve actually been wearing Vivo’s exclusively for about 18 months. I have a pair of Primus Trail’s and then 2 pair’s of the more ‘office’ style shoes. So I do walk in them a lot, but have not done much running in them other than running around on the grass with my daughter…
My problem is my right foot… I have a mild bunion that is causing some problems when I run. I am currently running in New Balance 2E width shoes but at around 6k’s in it starts irritating my foot and I struggle to go much further. It also has a 10mm drop which I want to try and get away from. It is wide enough on the ball of my foot, but then pinches the toes in slightly. So all and all not great.
I have a pair of Escalante’s actually but they are just a little bit too narrow on the right foot to leave enough space for the bunion. I tried a pair of Altra Torin’s but they were too cushioned for me and I could feel my running form failing me.
I feel my next option is a new pair of Vivo’s and easing into running with them, although I have a feeling they won’t be quite wide enough either…
Thank you for this Ash. I have often wondered why runners from past decades have been able to run in plimsolls etc! Yet we all still seem prone to running injuries now. My next trainers will be barefoot,. Would you consider creating a vid to assist with barefoot strength training? Thank you.
Absolutely Susan, I will add this to my list and make one to help you have an idea on the best way to transition. Thank you as always 😊
Really interesting videonI have a pair of Vivo barefoot but not transitioned beyond occasional walking in them , injuries have plagued me recently so slightly concerned about ditchingnthe cushioned shoes (amd I have quite a colection now 😂)this has been food for though, my only piece of critical feedback would be it would of been great if you had finished by leaving stage left by zipping down the slide 😂 , thanks Ash
😂😂 I’ll have a dramatic exit planned next time 👍🏻 Two things I would suggest if you keep picking up injuries mate, have you running form checked to see what is happening when you run and have a movement screening done to see what imbalances in range of motion and strength you have throughout your body (we all have these because we are one side dominant and sit in funny positions)
Unfortunately modern day surfaces require some form of cushioning, also transitioning into a barefoot shoe at an older age can subject you to injuries
Transitioning to a barefoot shoe at any age can subject you to injuries as I mentioned clearly in this video. That’s why I state that it takes a long period of adaptation due to strengthening the feet and lower leg muscles. Also regarding modern surfaces, have you ever run on a rocky trail? You will know that that is much more brutal for the feet and ankle than any modern flat surface. It’s about strengthening the feet and lower leg muscles to be able to cope with the demands of any surface and then progressively overloading them to the new stimulus. That way you make your feet and lower leg muscles much more resilient. Also track athletes run on a flat hard surface yet they use racing by flats!
Great advice there ash🙏
@@RunBetterwithAsh but most people will run slower on a rocky trail so less force on their feet. And most tracks I've run on are softer than tarmac. Also using track athletes as an example when talking about health seems odd. Just because they can and will endure flats for faster times doesn't mean it's healthy or your average joe runner should adapt it.
Great video. I wear Lems for everyday use. Currently the primal zen which I have worn out in less than 8 months so I don’t want to spend another 200 Canadian on them. I also had their chillum and wore them out too. Trying to find another brand to switch to. I run is Altra escalante 4s and use xero’s for gym shoes. I see you wear vivo. Do you wear them as runners and everyday use? Very expensive here in Canada. Are they really worth it?
Thank you. So great to hear about your minimal journey. I do wear vivos for every kind of use. They are a British brand so still expansive but I guess not as much for you to get them in Canada.
@@RunBetterwithAsh thanks for the reply Ash. Never knew Vivo was British.
I use cushion shoes for running in a 5k (HOKA). But when I train outside or inside on a treadmill I use less cushiony shoes like ASICS. Not bare but a little bit stiff. Is this ok?
I would say, do you get injured much? If you do then that’s a red flag that something needs changing. If not then your routine will be working. Leg strength and running gait will contribute massively to what happens at your foot too. That’s why elite marathon runners are able to get away with wearing cushioned shoes because there legs are strong enough and their form is very efficient. 👍🏻😊
@@RunBetterwithAsh thank you. I’ve only been doing 5K/10K for a year. We walk once or twice during the week and participate in a charity 5K once a month. But no foot or leg injuries so far. I did pull my hamstring in the winter but that’s how I found your videos. I needed info about stretching before and after a race. I watched/did some this morning! Thank you!
Hey, Ash, thanks for the great advice!
I have flat feet, and I've tried both barefoot shoes and cushioned shoes. They work differently for me. Barefoot shoes make me faster over shorter distances, while cushioned shoes are more comfortable for longer runs like half or full marathons. One time, I ran a full marathon in barefoot shoes, and by the end, it felt like my feet were on fire! 😂
So, both types of shoes work for me, but in different situations.
Do you have any advice for someone with flat feet? Specifically, which type of shoes would be best, and what kind of running surface is ideal-road or something softer? I'd love to hear your thoughts..
Hey Amit! Thanks for your comment as always. It’s great to hear you’ve found a combination that works for you.
Regarding your flat feet I would suggest doing lots of short foot exercises and balancing on single leg to strengthen the feet and arches. Have a look at Dr Emily Splichal. She is a barefoot specialist. 👍🏻😊
@@RunBetterwithAsh Thanks for the advice Ash. Definitely I will watch the video, follow it and let you know if it works. 👍
What about running on pavement? I live in the center of a city (Oslo, Norway) and I run on pavement.
I’ve heard that I HAVE TO use cushioned running shoes. How is your experience on running on pavement with barefoot shoe?
This is a common myth that cushioned running shoes protect us from hard surfaces like pavement. If that was the case then injury rates would have decreased as shoe technology and cushioning has increased. Injury rates have actually increased over the years depending on which study you view and are around 80% of runners each year.
I transitioned to barefoot by running on pavement as it was nice and flat and easy for my feet to guess what is coming next. The challenge came when I started running hard rocky trails and mud in barefoot shoes and your foot and ankle has difference forces and impacts on each footstep.
Also track athletes wear racing flats that are minimal, and they wear them on a hard track surface so this shows that you don't have to have cushioning. Running biomechanics and strength are a huge contributor to how well you adapt to more minimal shoes.
But it does take a long period of transition.
@@RunBetterwithAsh Thank you for your answer! Your video made me very curious about barefoot shoes. I will now definitely try them, and transition slooooowly!
@@victor0451 no problem, yes absolutely do transition sloooowly indeed!
Hi love from India ❤
Hello to India from England 👋😊❤️
I switched to barefoot style shoes and sandals about a year and a half ago for walking and VERY gradually for running starting about one year ago.
I have to say that the difference is incredible, first of all I got rid of most of my pain from runs that I always struggled with (knees, hips, and most of all a recurring calf muscle tear). As of now I have yet to get injured in any way (having done nasty trail runs that I would have considered brutal 2 years ago).
For me the main difference that I can notice while running is the way I land on my foot, I now land on the bowl of my foot, but with a pretty much flat angle between the foot and the ground, this is my natural running form. With conventional footwear this caused the problem that having a heel drop, it would always make me land on the heel, even though my foot was at a flat angle, to such I attribute much of the problems I had
Absolutely agree with you. I noticed how my foot landing shifted to more midfoot and it felt more natural. I appreciate your comment thank you 🙏😊
I am willing to try a lot of things. Running bare foot or on some flip flop material shoes is not one of those things.
😂 👍🏻
I have transitioned to everyday barefoot shoes, but still use cushion while running. I run in Altras though because it’s foot shaped and zero drop. Now that I’ve been in them for a while I could never go back to traditional running shoes. I would like to eventually get to less cushion, but am having trouble mentally with the time required. If I was going to start or end my run with less cushion and then use my regular shoes would you recommend that it was at the beginning or end of a run?
Maybe start your run for a short time to activate the foot muscles Julia and then switch to cushioned. Definitely take a long time to let your feet and calves adjust though 👍🏻😊