What Science Says About Barefoot/Forefoot Running-Must Know This!
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present: What Science Says About Barefoot/Forefoot Running-Must Know This!
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I don't run. I'm elderly, but I started wearing barefoot shoes about a year ago. I've had foot problems most of my life although my feet look perfectly normal. Never could find "perfect" shoes. I've worn New Balance wide width walking and running shoes for many years as they were the most comfortable for me, but I was always catching my heel on steps. When I found barefoot shoes that problem was gone, no more protruding, thick heels to trip me. Another thing they've done is greatly increase my stability, which is something you appreciate when you get old. I got used to them in no time, but like I said, I don't run. My toes thank me every day as they feel so free. My knees thank me too as they are no longer sore. Hips even feel better. Back still hurts though.
You sound like me but my back don’t hurt that’s a good thing maybe you need to do some supper mans on the floor to strengthen your back
@@user-fj2or3xp2c Floor is a no no, but strengthening exercises might help. My back is full of arthritis. My doctor once told me my spine was "ratty." Finger joints are giving me heck right now too.
Congratulations! are you willing to share the brand/style of BF shoes you prefer. I'm just starting out with this, and many are expensive and I'm impatient with buying online, getting the fit wrong, returning and reordering etc. So I'm grateful for practical recommendations.
@@sarahdee374 If you want to go with something cheaper to start, I would go with the Whitin brand from Amazon. They are well made and less than half the price of some of the others. Good shoe to try. Search Amazon for: women's zero drop whitin shoes. I have two pair of the Whitin shoes and they are true to size.
@@jjbud3124 I've seen that brand on Amazon. It really helps to have a recommendation from another non-runner. I just want my feet, and the rest of me too, to stay as healthy as possible for the rest of my life. There's nothing more miserable than painful feet! Thank you, friend for taking the time to respond to my question.
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
So glad that we could help! Thanks for the nice comment:)
They fixed my shoulder with hanging as well. Saved my livelihood and my way of life.
Minimalist running seems the only way I can run without hurting my knees. So yeah. It's working for me.
Same happens to me .. regular shoes kill my knee ... barefoot- minimalist style make me go farther and more efficient. Without pain .
I second that! It’s not a myth at all. Saved my knees made my legs strong and toned.
Instablaster
Same here!
@@juanverde88ify May I ask - do you use the same type of shoe for both running and walking? And do you use the same form/motion for both. Ie, when you walk do you also walk on your forefoot?
I just bought some typical running shoes but now thinking of returning them; haven't used them yet.
I'm glad you mentioned the transition period. It takes a lot of impact off of the bones, but it has to go somewhere. The muscles, tendons, and ligaments that aren't used to that movement get very sore and can be injured easily if you try to run the same distance barefoot as you did cushioned.
Exactly take your time work your way up
Is the transition period necessary for whome do not run? Thank you.
I think it would still be necessary. Walking in zero drop feels different than traditional walking sneakers. Uses more calf.
@@dshaf7 Thank you
@@rikybologna3579 For me, even walking in minimalist shoes took time to adjust. Just wear them until your feet start feeling tired, then either take a break or switch into your regular shoes. Your feet will get stronger and you'll be able to comfortably wear them for longer periods of time. It took me 4-5 weeks before I was wearing them nearly 100 percent of the time. By that point, I could hardly stand wearing anything else.
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.
Are you still in the Army? If so, they allow you to wear minimalist shoes? Just curious.
@@JohnSmithAnythingChannel I got out in 2015. The Army does allow minimalist shoes, except for the PT test. Their reasoning per the regulation on the matter, it may provide an unfair advantage.
@@speedygreenie 👍 Gotcha. And thanks for your service.
@@JohnSmithAnythingChannel Don't thank me. Thank the recruiter who lied to me. 🤣
@@speedygreenie what "PT test" don't they let you wear them....
I'm so glad to hear you guys are on board with this. I've loved going barefoot or near barefoot for years, there were times when I used to get the urge to run and I can only do so by forefoot running, it feels so natural and painless.
Hi from Australia!
I run 8 km twice a week.
Barefoot. On asphalt. Under an hour. (People seem astounded but it really is NATURAL! Best 'shoes' I've had in 61 years...).
Yeah man. I’ve been running in Luna sandals for a while and a week ago started incorporating barefoot running on asphalt. Definitely know what you mean. Once I get my callouses I’m going to increased my barefoot miles.
May you never step on doggy doo. 😀
@@jjbud3124 haha! At least it will wash off better than some of my shoes.
Just started barefoot running. Did my usual 8 km run. Checked my feet and noticed I skinned the tips off my middle toes. This is going to take some time...
Isn't it too hot in Australia to run barefoot on asphalt? I use FiveFinger shoes, but it's getting harder to find.
I have gone barefoot as much as possible since I was a kid..and now I'm 37...bought my first pair of Vibram toe shoes back in 2011...LOVE THEM...just gotta get another pair..but they lasted me 5 years...taped up...used show goo...and STILL felt GREAT!!!...I'm a Martial Artist and do lots of running combined with other exercises...and STILL do well for me...GREAT VIDEO!!!
I'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!
1.5x speed thank me later...
I went slow and enjoyed the natural pace. These folks are pleasant to listen to!
@@rubenpartono Your welcome man
Brilliant. Gets them to the point quicker. 👍
But then I get less time with Bob and Brad 😟
😂
I’ve been running since the late 90’s, and developed knee pain around ‘12. After reading Born to Run, just because it’s a good book that was recommended, I tried the Vibram shoes. I started out incorrectly (painful), then acclimated right (this took a few months). I’ve been running in barefoot shoes ever since and have no knee pain since! I enjoy running more now too.
What were you doing that was incorrect? Just starting with too much, too fast?
@@ashlynwanderer2107 I started running with barefoot shoes, but using my old running technique. Once I started running only on the balls of my feet, not letting my heel touch the ground (barely), it was better. I watched videos of that running style, and started with shorter distances so I’d get used to it better. I really like it now!
Thanks for the content bob and brad!
You are welcome!
We've simply messed up our bodies mechanics by trying to live easy
TRUEEEEEE
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)
Looking Good Bob Brad 😁 Thank you both again
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
Thank you:) Hope you enjoy running!
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.
Love that you did a video on this topic. I switched to xero shoes to get rid of knee and hip pain. I'm almost 40 now and haven't had any pain from normal walking or hiking trips, since I switched my shoes.
I’m over 60 now, and wondering whether I dare to try xero or similar shoes, because my hip and knee pain kicks in when I go over just a few miles of walking in our urban environment. How long did it take you to feel like you adapted to zero drop? What it it feel like when you were adapting? I sure enjoyed barefoot beach walking (and tolerated it well) on a recent vacation…
@@ruthpiatak7478 00
I'm a big fan you this channel and it's helped me get educated about my health and correcting some issues. Regarding this video's subject, you don't have to be a runner to appreciate the benefits. I'm 54, I am not a lightweight or a runner, or even the ideal athletic specimen, but do live an active lifestyle. In addition, various injuries and a physically demanding job (Firefighter) has caused some wear and tear. On that note, my back and knees. My journey to improved health has led me to zero drop and minimalist shoes. I am seeing steady improvement with this change in footwear and correcting my gait. IMHO, big cushy soled "comfort" shoes are the junk food equivalent for feet. For me they created a toxic condition for my balance, knees, and back and resulted in injury and pain. When I realized the connection, my foam sole "comfort" footwear went in the garbage. They allow far too much movement between your foot and the ground for you to be stable walking or standing and are ultimately less comfortable.
Having had some serious injuries to my spine, as a child, as well as some later sports injuries, I can remember my body would naturally adjust as I walked/ran/played sports to minimize the impact & stress on specific parts of my body. "Forefoot" strike, quicker & lighter steps/pace were a natural for me. I took notice that I felt less stable & more unsure of myself when I wore shoes. Because I was so young, I did not over analyze it- much less care about any science behind it. I really didn't wear shoes much, unless I had to. As an adult, married & starting a family, I refused to put my children into stiff "trainers", instead opting for soft leather moccasins & such~ mostly barefoot however. They all are grown now, & still prefer no shoes for sports/exercise or very minimalist.
If you’re interested in barefoot or minimalist walking/running, start by walking barefoot. Start with short distances of 20 to 50 yards. Your skin will tell you how far you can go. As the skin toughens, the muscles, tendons, ligaments and joints will adapt to longer distances.
I have been running barefoot (no shoes) for more than 50 years. I didn't know I was a pioneer, I just thought I didn't like wearing shoes. I even ran barefoot in the military when we did our annual physical fitness test. It was the only time I could get away with being barefoot while on duty. : - )
No, you aren't pioneer but maybe in your country.
My classmates who was elite sprinting runners back in our secondary school days they always running on bare feet LOL
Some of them think shoes are a burden that slow them down LOL
I remember some of them even running bare feet in a school annually held 5k country running race LOL
And most Kenyans running bare feet
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...
I developed some ankle pain over a few weeks and realized that It was my longer leg and the I was not running enough on the forefoot as much as the other leg and letting that ankle hit the ground harder than the other leg. I improved my barefoot running technique( leaning a bit more forward, smaller strides, less sloppy with my feet, etc) and the ankle pain went away in the middle of the run.
I'm 55 with bad knees. I do 24 minutes every morning-no knee pain since going forefoot. Love it!
I hate running or even walking with my heel hitting the ground first. I just feel a shock go all the way up my body right into my teeth. I've been walking and running toe first for over 2 years and it feels much better. I also do parkour, so I like the aspect of being silent, which heel first makes impossible. There's simply more absorption with the the toe first. I definitely do feel a lot more strain on my ankles and top of foot, especially if train hard, but it takes just as long as normal muscle soreness to go away.
I just bought typical running shoes, thick heals. Haven't used them yet so could still return them? Should I return them and get flat/minimal shoes? I don't want to waste money. thanks
@@nofurtherwest3474 it depends. I'd recommend transitioning slowly into barefoot because you can hurt yourself if you dive straight into it. If you've got a good pair of regular shoes, I'd use those for work and when you run/walk you use your barefoot shoes. Just don't go as far as you would in normal shoes or you could cause injuries.
@@slysheogorath3122 Thank you sir
I'm a massage therapist on my feet all day. I was always having foot pain until I got barefoot shoes. Love them!
Good stuff -- your comment on the SOUND of the elite runners vs. everyone else was a pretty telling detail, too!
Thanks so much
I had surgery on both knees and for years I had pains in my knees and hips. Ten years ago I started my barefoot shoe journey and a few months into it, the pain went away and gradually my feet widen and I became more stable in my stride. I really don't understand how people still don't see the benefits of barefoot shoes.
Not using their brains
@MaryWall -A gradually move to barefoot shoes and you will slowly get better.
Even if both are equal regarding injury rate fore foot/mid foot just feels more intuitively human, but just looking at the heel bone it’s obvious it’s not designed to be banged into the floor before the forefoot spreads the impact
I just bought typical thick soled running shoes but haven't used them yet, do you recommend returning them and getting flat sole shoes? thx I'm just trying to recover from and ACL injury
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.
Very nice story! It's important to listen to your body and adapt as necessary! Have a great day:)
I've noticed a lot of muscle growth with minimalist shoes on "I'm not running in them yet" but I do take a lot of walks and at first yeah definitely had some growing pains but now they are way more comfortable than a pair of newbalances.
Not sure how I just came across this video. I’ve been running barefoot since 2010. My running hasn’t been consistent due to several life changes, but I’ve managed to run 2 barefoot 100k’s (one on a track, one in the forest on trails), a 50 miler (also in trails in the woods), and probably 15~20 runs between 26 and 36 miles. I’ve covered a few thousand miles (I think around 7~8k, but there’s a 3 year period where I can’t find any recorded data... 😑) and only 60 miles have been in shoes. My only running related injuries have been from over use when I did the 2 100ks undertrained and over weight.
I don’t think it’s for everyone, I don’t think it’s a cure all, and I don’t think it’s always practical. But it’s worked for me so far!
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.
Good for you!:)
When i did gymnastics, they trained us to "run on your toes" your heel wasn't allowed to hit the floor. It always felt easier and like lighter impact. I would struggle in physical therapy when they told me i had to hit heel first.
Whaaaat? That's interesting. Why was the rational to hitting your heels first in PT?
I presume it was forefoot running they teached on gymnastics. Running on your toes makes no sense 😂 auch. Running with the forefoot hitting the ground, instead of smashing the heel is much better. Always run like this, and it's not often I meet someone that runs faster than me.
I'm really short too 1.71m (for Norwegian standards). So kinda at a disatvantage with the length of my legs. But still. Getting that spring of power from pushing youself forward with your forefoot hitting the ground. It makes a lot of difference.
I start barefoot running indoors only 4 months ago my blood pressure turn to normal and strength seems to be more stronger tnx for nice video
I wearing zero drop shoes, form xero shoes. But I don't focus on a forefoot strike, unless I'm walking downhill. Mostly, I focus on striking the ground with the internal side of my foot, from the ball of my foot through the arch to my heel. That way, I always know what direction my feet are facing. And it becomes easier to use my toes too. It's a very flat-foot type strike, but the outside parts of your feet don't hit the ground quite as much.
Mom was just complaining about me walking barefoot earlier lol
Too funny!
I love barefoot running. I converted after reading Born To Run. Thank you for the video!
Early in the video I was reminded of something I did many years ago... I walked 3 hours barefoot to a friend's place and the whole way there was rocky. There were no sidewalks put in along the route yet. That was painful. It was worse the next day when I woke up. The muscle pain did go away eventually about a day or two. Didn't do that again. Didn't stop me from being barefoot. I just didn't push it so much anymore and avoided long barefoot walking on gravel.
Should of worn shoes
For someone who is a heel-striker runner, I believe it is the period of transition to forefoot running that is tricky and perhaps more prone to injuries because it takes a while to get it right. They can hurt the heels and ankles easily during that time. I feel that some studies of forefoot/barefoot running are a bit biased because their subjects are heel-strikers and they study their transition period. For the majority of people the transition period is full of small aches and pains until the body adjusts.
I am having that very same issue my self. Very painful but I hope in time it will change.
It's kind of tricky if you don't know what to do. With my first barefoot / minimalist running attempt, I was heel striking, which was quite painful. I gave it another shot for several weeks, but was on my toes too much. That was painful in a different way, and my feet felt arthritic, so I gave it up. After giving it up and running in Altras (zero drop, but not minimalist), I was able to adjust my form and it finally made sense. Then, switching to barefoot / minimalist running was a lot easier.
@@alfromtx245 I agree, it's going to be different from everyone depending on not only what you are transitioning from but also on any existing issues you might have with your feet, ankles, knees, hips, etc... I would love to see more unbiased research that includes both people who have always run in "typical" shoes and people who have always run either barefoot or in minimalist/zero drop shoes. Unfortunately there are probably very few people in the second group.
It would be helpful if you would put a link to Irene Davis's website. I did a search and couldn't find it.
"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 love love you so so so much
@@MrMisslady11 Stuff like Bob and Brad are preaching, while technically correct, if not done correctly, has lead to class action lawsuits like Vibram just went through. I run in minimalist shoes (Brooks Mach 18's in competition, New Balance Minimus in training), but it's plumb crazy to try using those shoes if you don't know how to use them correctly.
Go straight to barefoot. No transition. Your body will force you to run correctly. Any footwear blocks proprioception and that can lead to injury. Sure, your calves are gonna be on fire for a while, but it’ll be worth it.
Plus, barefoot running is just plain frickin’ fun.
@@Jivolt Vibram made similar claims to yours, and got sued for it.
And before you dismiss it, the only difference between Vibrams and barefoot is a thin piece of rubber. So there isn't much difference between the two.
Not everyone can make the jump without learning proper mechanics first. If they could, Vibram would never have gotten whacked.
floydefisher Actually, even though the piece of rubber is thin, there is a massive difference. I have the Vibram XL, which is the most minimal FiveFingers available and when I wear those, it’s not the same as being completely barefoot. It’s impossible to heal strike when you run barefoot. It is possible to heel strike in FiveFingers, though... hence, the lawsuits against Vibram.
I also have the Vivobarefoot EVO Pure which have a 2mm rubber sole, which are thinner than my Vibram. Crazy minimal, but still not the same as being completely barefoot.
Yes. Barefoot races (5 km) transferred the stress from a problem knee to my calves - and they can take it. I still wear low drop shoes for long runs.
I agree 100%.
I tried forefoot running the first time at 35 in barefooot running shoes. It was awesome! After that, I gradually involved my glutes and legs more and more to even out the load. But even then the barefoot running shoes helped a lot because you feel everything that happens.
Hi, mexican here, the tribe it's called Tarahumara. Thank you for the info, I'm looking into this subject exactly.
My whole life I had a floating walk and landing on the front of my foot first… it was more efficient and felt better … however people would tell me I was walking wrong and urged me to land on my heel first… I tried but it felt so clunky and jarring so was never able to figure it out… love that today people are finding this is not only not the problem but ideal
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 like barefoot/minimalist shoes because they not only fortify my ankles and foot. But it fortifies my knees, hamstrings, and glutes. I can feel the earth much more better. However you must take care of your calves when you are wearing zero drop or barefoot shoes.
Best thing I ever did for myself, no more knee pain or issues and no more ankle pain.
I'm curious what there is to be said about barefoot running on pavement? Since trails, grass, dirt, etc. are softer, is it then ideal to run with cushioned zero-drop shoes on the roads, since they are much harder? Also, very glad to see two knowledgeable voices discuss this! Thanks!
I do anywhere from 5 -16 km on concrete and/or asphalt in completely bare feet. May take a day or two to recover from swelling, so I use shoes most days.
I have been wearing the rubber version of Birkenstock’s. I prefer being barefoot but sometimes you just can’t. The Birkenstocks have helped me transition from work shoes to being barefoot. Now that they have so many barefoot shoes to choose from, I’m on the search.
I'm a sprinter so I already run on my toes. I'm researching to see how this will help me other than putting my toes in a more natural state.
I do not run but am in a walking group. I am 73 yr old woman, 2 knee replacements, a little
overweight. I wear flip
flops most of the time. Wearing shoes give me leg pain. Barefoot when im in a safe place like the garden. I soak my feet almost every night in epsom salts. Do foot care. Love my feet
I definitely want to try.
I switched in August 2020 because of chronic injuries and took me 3 months to transition from shoes to been totally barefoot, running over 420 miles without shoes since ditching my shoes, I am massive fan of minialist running and for me the positives massively out way the negatives, the only way to learn barefoot running is actually to run barefoot in my opnion, it's crazy to most people but works really well for me #barefootblade
The elevated heel is to help with calf strains, not to encourage heel braking at low cadence. 170-180 cadence will fix overstriding/heel braking. Not sold on all the barefoot stuff but may try a zero drop. Calf strains and achilles flare ups are awful
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.
Not only running, but squatting, deadlifting, carrying, etc in bare feet feels amazing
I'm waiting for my zero shoes to arrive. But I can atest to being very cautious about switching straight to forefoot running as I pulled both calves and have been limping for a week. Hopefully just walking in the minimalist shoes will help strengthen where I need 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.
Have you tried running with less cushion, though? It's a pleasure, not something to be scared of.
Cushioning would take away the feedback from your feet, which is important to avoid twisted ankles.
I moved from a country where we rarely wore shoes and was outside barefoot loads(warm all year round climate).Then came to a place where I had to wear shoe all year round because it was so cold and I developed severe corn, callus, hammer toe and knee pain and all sorts wearing high heels etc. i didn’t put two and two together just always struggled to find any comfortable shoes. I have now transition back to barefoot shoes and knee pain is gone, hip pain is gone and my feet feels so much stronger, I have a much better grip when walking it’s like having a new pair of feet. It didn’t take long for me to transition because I believe I never got used to western shoes in the first place.
I would suggest working on the leg muscles before running. That will get you set up well for forefoot running. My calves burn, for sure... So, I'm doing it right. It's very difficult to switch, though...
Avoiding the winter running is bad you can use it to see how well you are keeping your feet landing where they should. If you are slipping and sliding you are landing with your feet off center and the breaking action will cause you to slide. To run on icy and slippery surfaces you need quick light steps with the foot fall always centered, if you foot is landing forward you will slip and also you don't push off with your toes or that will make you slip as well. Running on bad surfaces teaches you better form by forcing you to pay constant attention to every detail of your form.
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.
Ok but do you only use the forefoot? (ie ball of the foot)
Wow, fascinating about how it helps your ADHD... thanks for sharing that.
Minimalist running should be called natural running. It helps mimic the way we evolved to run but with additional protection.
I gained about twenty pounds since the pandemic, got plantar fasciitis and just started being able to walk. I won’t be wearing barefoot shoes any time soon if ever again.
I can’t find the Irene Davis website with the forefoot running protocol
I am naturally a forefoot runner, but I find that my left calf muscle strains easily causing injury. I prefer low impact exercise like cycling and swimming to prevent injury.
You know, growing up everybody including my parents and fiancè made fun of me for "running on my toes" and I have to send them this video with the biggest told ya so... I've had painful dislocating knees for 17 years and many anatomical factors contributing to it, and I guess my body found a better way to run for my specific anatomy. I'm kicking myself for trying to "correct" my running to heel-toe.
I'm a long distance runner/triathlete. been running for about 30 years now and been running completely barefoot for about 10 now. In my opinion for what it's worth running barefoot is not as difficult as people make it out to be. People seem to be always concerned that they might step on something, but from my experience the worst I've ever had was what amounts to a sliver, and this only happens maybe once or twice a season. Generally speaking most people can run barefoot if they tried it's honestly only culturally significant in North America to run with shoes.
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 😘😘
Thank you so much for the nice comment:)
I’ve started to get mild plantar tingling. I’m thinking it’s a precursor to plantar fasciitis. Would wearing a more flexible, barefoot shoe, help with this?
Heel strike running produces a jolt/jiggle all the way up to my eyes. So when playing baseball when I'm running after a pop fly I don't want my eyes to jiggle, forefoot running helps to track the ball in flight better.
Shouldn't the question be, 'What does science say about cushioned running shoes?' And, 'What does science say about the elevated heel on any shoe?' And, the big one for me (more on this at the end of this post), 'What does science say about shoes that force the outer toes to bend inwards and/or prevent them splaying outwards?' And furthermore, 'What does the science say about shoes that inhibit the movement of the toes and/or bend upwards at the toe in order to compensate for their immobility?' And 'What does the science say about hard, inflexible soles on shoes?'
The only reason we don't ask these questions is these dumbo design features have been around for years and we accept them as normal. But they are additions to and alterations of the foot and how it operates, and they appear to have passed into convention largely incrementally without the slightest bit of scientific justification.
In the meantime, pending detailed studies, for both walking and running, shoes that let the foot do its thing with the least interference seem clearly like the safe bet. And sure enough, the internet is awash with people saying their foot and knee problems (and sometimes beyond) cleared up thanks to barefoot shoes.
And I'm one of them. :-D I'm a walker not a runner, and in my forties I was developing what seemed to be chronic foot and pain in my left knee that seemed related to pain in my left big toe. I went to the doctor about the knee pain and he said, 'Normal wear and tear. You're getting older, the ligament's damaged, nothing to be done.'
A bit later, really just looking for shoes that wouldn't pinch my toes, I found my way to a pair of Vivobarefoot Ra. All the foot pain went away within about two weeks and the knee pain significantly subsided and stopped getting worse.
Later still I got the most comfortable pair of shoes I've ever owned: Freet Connect 2s. They are more flexibile than the Vivos (and a lot cheaper) and with a wider toe box that lets my toes fully splay. At this point, I gave some attention to my beleaguered pinky toes and the muscle alongside the metatarsal below them by massaging them. Doing this removed the knee pain completely, a somewhat counter-intuitive result, but it seems worth sharing. The little toe is important for support, but we don't let it do its job and meanwhile loads of us suffer worse and worse knee pain as we get older. Worth checking if there's a connection. There was for me.
@@SimonWoodburyForget Yeah, as it happens, the other day coming home, much as I love my Freets, I thought, no, no shoes at all, and slipped them off and went the rest of the way barefoot. And it's totally different and rather great, and I felt I saw immediately how much info I was missing when I wear shoes and don't have this direct connection.
I agree. It seems impossible to find any studies on what higher heels do to the body.
The whole shoe business it a billion dollar industry, and the reason we all wear shoes is marketing. I've been running on completely flat, 20 dollar Decathlon sandals with a max 3 mm sole, and I've had over 2000 KM on them now, and they barely start to wear. 2000 KM on "running" shoes would have cost me about 600 euro's and still growing, not even counting buying the wrong shoes, different shoes for different ground types and the costs of analyzing my feet by an uneducated shop clerk. Wearing shoes while running is fashing.... that's all.
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...
Bob and Brads advice is AMAZING
We are so glad that we could help:)
Thank you:)
Physical Therapy Video no,, Thank You Bob & Brad more then you know,, i was scheduled for hip replacement surgery and fuseing my back,, not any more because of Two Angels ie Bob & Brad...
i can walk again...
The ultrarunner featured in the book "born to run" died from heart attack due to the excess running,basically the heart fills with calcium. Also the Tarahumara do a form of "slow running" perfect for long distances over time very differente from the style of many accomplished ultra runners. Running is a great sport and marathon is its queen however the first marathon runner, Philippides , died from exhaustion (and if you ever manage to do a marathon in athens in summer you will understand why). I love running but especially over 40 beginners really need to start slowly.
Collagen not calcium. And it doesn’t fill with it, just excess. Anyway yes that guy did die, Micah True
I don't see a valid reason for anyone in current society to run long distance. The only possible reason is for a sense of achievement, but if you die prematurely...not really a win. I've heard, maybe from Mark Sisson (who used to love running), that the heart becomes smaller and lighter in people who consistently run long distances and that is not what our world requires of us. Our world requires large, strong hearts to handle sudden surprises (think jump out of the way of an oncoming car).
@@w1975b That is pretty much the opposite of what I have read. The heart may enlarge slightly (if it even does change), which is called “athlete’s heart”, but that is just it getting stronger. I have never heard of it shrinking. Distance running may not be “necessary” for current society, but is any sport, really? Weight lifting is probably the only thing that “benefits” you in society. I am a distance runner, and would love to reach the ultramarathon distance. It’s purely for enjoyment and loving to see the world around me. Heart failure is not something that troubles me; the folks that have died after completing a long run always had some pre-existing condition or co-morbidity.
@@Julia-lg2on well, hopefully for your sake you didn't take any of the experimental jabs, since HEALTHY ATHLETES are dropping like flies.
@@w1975b definitely not. I’m shocked that more people aren’t aware of it. My mom forced me to get every jab when I was a kid, despite me being vocal to her and the doctor that I didn’t consent, so I am tired of the jabs. One that I was forced to get has a bunch of lawsuits now, and others didn’t even show up in blood work that I had done…so what was the point of all of them if they didn’t even work, plus are filled with toxins.
Changed into barefoot shoes for over a year now. I don't run yet though, but there are multiple postural benefits
What did it feel like as you were adjusting to them? I need better posture but would love to be able to walk more than 3 miles at a time without paying in pain…
Grandmas Marathon from Two Harbors to Duluth
Bobby and Brad
What I like about minimalist shoes is the wide fit and the zero heel drop, rather than the thin soles.
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.
It's good that you learned to listen to your body! Very smart!
Minimalist is the way to go 👍🏻
I just switch to them not to run I’m not a runner but it just make my feet feel good my knees and back don’t hurt I don’t over arch to keep my posture straight
Have you looked at different minimalist shoes, not just the ones with separate toes? My PT is recommending a Merrell shoe.
I've been wearing Merrell vapor gloves since 2009. They're great except the first 2 weeks, your calves and feet will be on fire. I wish I'd had this shoes when I was a kid running track and cross country. I'd have been so much better.
I can't imagine trying to put those shoes with separate toes on, and I feel like they would do a job, and not a good one, on my toes, but some people love them.
Have you guys tried the barefoot shoes that Jim green makes. I love them. I also found the brand called Splay to be really good.
Bob & Brad,what is your opinion on 5 fingers shoes? Any advantage vs flat sole shoes?
There are advantages and disadvantages to each! You just need to see what feels best!
@@BobandBrad Thank you for your reply. So do you have any experience with this subject? E.g. there is a theory that wearing 5fingers shoes helps with knee problems.
I live in Duluth and just signed up for an ultra, small world!
I switched to mid/forefront running three years ago and I’ve never looked back. I only feel stronger, no pain anywhere. My knees are stronger. I used to have hip issues with heel-toe striking. No more.
Hey there, do you walk heel to toe? Any tips for someone learning to walk in barefoot shoes?
@@RyansSynthwaveGuitar , I would just ease into it gradually adding more mileage incrementally. I will say that while I find running in these shoes comfortable, walking on human-made surfaces in them isn’t as comfortable. I do walk heel-toe so that is likely why.
@@annafringetree Thanks so much for replying :D Sadly, I've ended up going back to "normal" shoes for walking. Like you say, it was just too uncomfortable on the man-made surfaces and my knees were hurting.
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.
Smile Smile , my PT has recommended the Merrell minimalist shoes for me. We will see,
I have several foot issues including neuroma and cartilage loss between cuboid and calcaneous.
I had some inflammation on the inside of my bone in the shin. It would go away, was still hanging around 10 years on.
Then I started running again. Found some exercises on barefootrunning instructor. That help take the top of it.
Then I though what about trying that barefoot running. I had long transition.
After a year or two, I noticed the problem in the shin was gone.
I feel I can run hard without having problems walking the days after.
Ita 11:30pm over here have a good night gents.
Have a great day/night:)
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!
Elizabeth W. Xero Shoes.
Late to this,, how do I change to forefoot walking? I do heelstrike and hurt all the way up to my head when I try to speed up.
Thanks
*HELLO SIR GOOD MORNING I'M FROM INDIA,My toe is not moving downhill, how will it be okay?*
Can you make a video about cyatic nerve? :/
We have made a video about that! Here you go:) th-cam.com/video/tNiZ_-BTNZU/w-d-xo.html
It's true what Bob says about barefoot shoes lasting longer. I've got over 1500km out of mine so far! Best value per mile of any shoe I've ever owned.
I run barefoot about 60 km per week.
I land mid foot, not forefoot and have shorter strides.
Transition took 1 month
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?
You just need to do your research and see what feels best for you! Have a great day!
@@BobandBrad You guys are great. I love your videos. I showed my yoga teacher your recent videos. I'll send you her response.
Stability is gained by having less cushioning and being lower to the ground. The ground feel of a thinner sole is also key so the ears and feet can work in tandem better