Keltie, as a ballet dancer I highly recommend following a ballet foot strengthening routine on youtube especially a pre pointe one it will give you strength and flexibility in your feet and toes.
I was just about to comment this! I’m a ballet teacher and as soon as Keltie started talking about having no mobility in her toes I was like - she just needs to do toe swapping and piano toes!
I rock climb and we also need strong feet, and I always tell beginners to check out whatever ballet dancers are doing. Y'all have strong feet and foot care down to a science
@@goatlps broken because of the physical demands of dance and the human body is not meant to be supported on the tips of your toes, still super strong.
I switched to barefoot shoes in college because I was a heal striker in traditional shoes and was needing a new pair of shoes every 3 months to prevent a lot of knee pain. Felt INCREDIBLY wasteful (also expensive when you have no income). So I switched and totally agree with another commenter, the rate limiting anatomy running barefoot is foot/ankle/calf strength and mobility. It’s not only toe spread and mobility that are limited by traditional shoes, but your Achilles/gastroc/soleus length/stretch gets used to the 5-10mm drop. anytime I take a break from running I have to build up that strength again…but as you discovered you have to pay a lot of attention to your body and form along the way which could be good. I initially found that standing for long periods of time on hard surfaces was difficult in the uncushioned shoes, but now 15 years later, I work inhumanely long shifts where I be mostly standing and walking for 18 hours, and my vivos plus compression socks are like the most comfy things ever. I like get foot cramps from normal cushioned shoes now😂. Anyway, it was fun to watch your month long experience! Cheers.
Thank you for telling your story! I've had foot, ankle and knee problems all my life, and been considering going barefoot do build up more natural strength. But i do most of my standing and walking when working as a nurse, and i've been worried i'll never be able to forgo the type of cushioned shoes i wear now. So this is very motivating! even if it might take 15 years 😅
As someone who walks 15-30K steps a day switching to wide toe, zero drop Altras and then eventually barefoot shoes (Vivo & Xero) was the best damn thing I've ever done. Any lingering knee/joint/backpain has gone away and I can walk forever in them at almost any pace. They're a god-send. Modern shoes make no sense with their elevated heels, squished toe boxes and arch support which makes for weak feet and unnatural heel-strike walking. Barefoot/minimalist shoes are absolutely the way to go, but do take your time transitioning into them.
i'm 100% an Altra wearer. always wide toe box, zero drop. and, for running on pavement, they have road running shoes. as a toe runner i never felt right in an elevated heel because the ball of my foot felt unsupported. i don't know if i'll ever go to "barefoot" shoes. funnily enough, people have asked me if my Altras are barefoot. no, just [my] happy medium
@@lizasoliman723 I would encourage you to go to barefoot shoes. Altras serve a purpose but their thick soles and toe springs prevent your feet from working properly so they remain weak. Lems is a good brand as the next step if you don't want anything too minimalist, eg the Primal 3 is a nice balance of cushioning and ground feel.
I am so glad to see that other people share the love for Altra shoes! They are really the best alternative in my opinion because the barefoot shoes can be to much if you have to walk on concrete all day.
As student physical therapist and recently converted avid runner, this is a topic that many go back and forth on, myself included. I find that it's more feasible to run in appropriate shoes for my activities such as more cushioned shoes for long runs and plated shoes for speed workouts. However, I've actively put more focus on training the intrinsics of my feet with specific exercises, being in socks for compound lifts such as deadlifts and squats, and routinely wearing toe spacers and rolling the soles of my feet with a lacrosse ball. Balancing out the many miles in running shoes with targeted exercises and rehab has been my way to mitigate injuries and improve the health of my feet. I love your dedication to testing many of these topics in the health and wellness space. Always a joy!
I can really recommend Altra. I refer to them as barefoot shoes with cushioning. So they are built as a normal running shoe, but have the same wide toe box as bare foot shoes, and a zero drop heel. They have become my favourite shoes after I discovered them this summer.
Agree, Altra are amazing. I have the Torin for road and Olympus for trail. I have over pronation, and after start wearing them I no longer have any pain in my knees and hips. Plus foot shape and flexibility has improved a lot. They are neutral, turns out too much cushioning wasn’t great at all.
I wear altras. Zero drop, wide toe box, good amount of cushion. I couldn't handle true barefoot shoes without hurting myself and I was constantly rolling ankles and feeling unstable in traditional running shoes due to my flat feet. Walking in barefoot shoes + running in altras = life changing. My feet and calves feel noticeably stronger. My hip and back pain is substantially better and I just generally feel better.
I wear minimalist shoes for work and walking but for road running I prefer a brand called “Altra” which specializes in a zero drop and wide toe box, but with enough cushion to run comfortably. I highly recommend. Also just wear your normal size, going two sizes up isn’t needed.
Altras are my favorite brand! Zero drop, tons of toe room and that cushion for those runs. I tried a lot of brands when i got into this and I go to Altras for a lot of my running, with Vivos or Xero's/Lems for shorter runs and my day to day shoes.
I think the point is most people are wearing the wrong size shoe. Your shoe shouldn’t be the exact length of the foot. It needs to be 1-2cm longer. Therefore a lot of people need to “size up” in order to get their proper size. I know I was guilty of thinking my shoe size was smaller than it should’ve been. I’ve since gone up 1-2 sizes.
So, as a Swede who can also spread her toes even though I’ve never worn a barefoot shoe in my whole life.. Could this also be a “cultural” thing..? We always take our shoes off when being indoors, and the main thing that struck me when spending time in the US was that people would always wear some type of shoe - both indoors and outdoors. Also have spent most of my childhood in the suburbs barefoot outdoors during spring/summer.
@@wueggertz Being barefoot at home helps but it's not sufficient. I've never worn barefoot shoes at home yet my toe strength was terrible before moving to barefoot shoes. I've put this down to walking gait: If you push off your toes when you walk, your toes will be stronger. The trouble is that conventional shoes encourage you to take too much of your stride in front of you so you land with an aggressive heel strike. The first thing I had to do when I moved to barefoot shoes was learn to take much more of the stride behind me so I'm engaging my glutes and pushing off with my toes. I suspect you have a much better gait than I had. Likewise if your toes have room to splay in your shoes they will function more normally. Those with wider feet are more likely to suffer as their toes are less able to splay properly, which will impact their toes' conditioning over time.
Same, as a South African, I grew up not wearing shoes (unlike children in the US) I only started wearing shoes for half the day, when in grade 7 it was required (we wear uniforms here) and then in high school (only grade 8 and 9 as I was homeschooled post covid) Now I'm attending Uni in the city, so I wear closed shoes to class but in my personal life I wear flip flops,
I'm a barefoot convert. I got cheap minimalist shoes on Amazon and no joke they changed my life. 😂 So comfy. My balance is better. My lower back pain is gone. And no longer paranoid about bunions.
Loved this! I broke my ankle hiking wearing Hokas and started getting suspicious of wearing super high stack shoes. I've been doing this same research for the 6 weeks I've been recovering, and like most things, I think it's a gray area. I think strengthening ankle and foot muscles is good to prevent injury. I think we've created thicker running shoes to protect ourselves from injury and that's good. I think he did you dirty with 2 sizes too big! Finally, I think you're right that wearing shoes that let your toes spread might be good enough.
So sorry to hear about your foot! I love the idea of strengthening your ankle and foot. I agree the hola's can be way to much cushion for a lot of people. I would recommend going to a running shoe store or getting a run assessment done if you have the resources and you can get perfectly matched to a shoe! 🩵
@@jkpiowa Have a read of a book called Older Yet Faster. It makes an excellent case for thicker running shoes causing rather than protecting from injuries, and that a minimalist shoe provides essential feedback from the ground to enable the runner to adopt a more efficient and less damaging running gait. I agree that it was odd she had to wear such large shoes and I wonder if this is because Vivo aren't a good fit for her foot shape. When moving to barefoot shoes, the first step should be to understand your foot shape and to buy shoes that match it. Anya's Reviews (a website) has excellent info on how to find brands that match your foot shape.
Been in barefoot shoes for 3 years now, and it wasn’t until I increased my running mileage that I started having issues like Achilles tendinitis. I think they are great for every day activities, walking and even weightlifting, but running in them puts a lot more stress on your calves so you’d definitely want to build those babies up well before running in them.
I had SO MANY feet problems my whole adult life that I thought I'll never going to recover. I'm not a runner, not even a fit person. But I do exercise for my mobility and general health. I discovered barefoot shoes about 2 years ago and slowly (VERY SLOWLY) worked myself up to wearing them and now I cannot even look at regular shoes without feeling pain in my feet. I wear barefoot all the time, in all seasons and weather. I've walked, hiked, ran, exercised, did all the things you can do in barefoot shoes. My feet have never felt better: no ingrown nails anymore, I can spread my toes enough to pick up stuff from the ground with them, I have a lot more balance, no more foot pain in general, and I can walk painless even further than before. And I wasn't focusing on my "form" at all, just naturally found a way to walk in them that felt right. Also, there are a lot of other brands that offer different designs (my fav is xero), and I do not like the ones with very thin soles too (like vivos usually are) for the same reason that walking on concrete is just too much. I think that doing only a 30 day challenge for barefoot shoes simply does not do them justice. It takes time to see the benefits, I'd say at least a year.
I've actually been wearing barefoot shoes for over two years, and I personally love them! I haven't run into any problems where I've noticed my feet or body hurting since switching. In fact, I feel like overall, my joints and muscles feel better, stronger. The thing that took the longest for my body to adjust to was definitely running. So many muscles were used where cushioned shoes had allowed for complacency. The one thing I've noticed specifically with regard to running is now I NEED to warm up and stretch enough beforehand or else my muscles in my feet, ankles, calves just rebel since they're actually USED when running now. Dirt trail/grass running is definitely most comfortable and my favorite way to run. It just feels so much better. There are a lot of companies that make really attractive barefoot shoes for all occasions, i.e., Lems, Feelgrounds, Ahinsa, Groundies, Vivobarefoot to name a few.
Thank you so much for letting us know. your Experince with them! There truly is a cult following for a reason and why so many people love them. I'm going to look into those other brands thank you!
Keltie, I always love your videos! As an RMT/anatomy nerd who decided earlier this year that I wanted to increase my big toe range of motion, I started doing great toe abduction exercises. Great results, I can fully splay my feet now after 2 months of really easy exercises. I started not being able to abduct the great toe at all, so I would push it into greater adductuon from its natural resting position and resist pressure I would apply inward with my hand. If your body isn't used to moving in a certain way, a change of shoe may seem like a good solution, but a better solution is training your body to move the way you want it to! A 30s exercise once a day to improve range of motion is a lot less profitable than convincing people that their shoes are the root of their problem. In reality the peoblem is not learning how to move the way you want your body to be able to. If people become more conscious of how their foot moves due to wearing these shoes, that's great. However, convincing people they need these shoes to solve a problem that can be solved through education for free seems purposely misleading to me (from the shoe company, not you).
I also run about 50km a week with a rotation of running shoes, none of which are barefoot shoes. To me, the barefoot shoe logic is like if someone who never did hip opener exercises/stretches blamed their leggings for their lack of range of motion, and decided that sweatpants were their solution to that problem, without ever changing their programming to account for their lack of hip abduction.
Great video!! So appreciate someone giving this a proper go. I think barefoot is NOT for everyone. I'm someone with extremely flat feet and barefoot fixed all sorts of issues for me, but will never expect it to work for all (or even most). Thanks for the quality content as usual!
Try shoes that have a wide toe box but still have cushioning, like Topos or Altra. You’ll see an increase in toe mobility without the barefoot shoe drawbacks.
I have been wearing vivos for over 6 years. I have reversed my bunions, fixed my flat feet and have great foot and ankle mobility. If there was a Vivo store where I live I would be broke!
Hey, I'm thinking of doing this. But do you still wear other shoes sometimes or always barefoot shoes? Because for work I need to wear workshoes and I can't change that 😅
Keltie, I feel you on the word struggles DesJardins = Day-Jar-Dens Chirpodist = sure-op-o-dis-t sciatica = sigh-a-tic-a Also, foot exercises in general are a great way to get your toes to spread. Like a resistance band on the floor and scrunching your toes to try to get it all to your heel. Ballet exercises will help as well!
I have been using almost entirely on barefoot for over 10 years. A while ago I attempted to move back to normal shoes and injured myself almost immediately. Keeping a mix is important: - For general exercising I use shoes with basically no cushion. There look to be similar to what you had. - For running I use two. For short runs I will use the same shoes as above with no cushion, I usually do this once a week. For any long runs, I use something with minimal cushion and zero drop (Altra Escalantes) - For walking I use something with minimal cushion and zero drop Try for minimal cushion shoes and I think you will like it a lot more.
I did a complete switch to barefoot shoes last year and there have already been incredible differences. I notice that my feet are getting stronger, and my feet actually get less sore overall while standing in barefoot shoes. I can't imagine going back to cramped feet. I still haven't gotten into running primarily barefoot yet, so i really appreciate this video. I want to work on running barefoot more but that has definitely been the most difficult transition of this journey. Im sure i will get to a point of comfortablitity at some point though 💪
Keltie, I watch your content every week while I bake bread and it is quite literally the highlight of my week. Thanks for making content that is so relatable and in your own way, while being funny and informative. Beyond grateful I found you so long ago❤ Happy Holidays!
I switched to barefoot shoes over 6 years ago when I had massive knee problems while in the military. I haven’t worn a knee brace since and never had any knee pain since. I also walked like a duck and pronated. It shaped me back to walking completely straight ans evenly through my foot. Increased ankle stability etc! Best thing I ever did for my body
Katie I love barefoot shoes but they take time! I recomend you to keep using them and not being so hard with yourself, just use them when they feel right. I also recomend you toes spreders (I think thats the name in english)(they will help a lot with your toe movility). LOVE THESE VIDEOS
I'm in my early sixties and realized a few years ago that I really needed help regaining my strength back to some more normal standard than the unfit place I was in. I've been taking a mobility/fitness class for almost two years now and I am AMAZED at the progress I have made. No injuries, only slow and steady progress. It often felt as though I weren't making progress, or even doing much, but over time it's really added up. One of the first things we did in class was assess our foot and toe strength and agility. Ever since I've been working to rebuild from the toes up and that's where I start every morning and end every night. One legged calf raises are still a problem for me, (I've got some longstanding issues) but I keep working on it. Part of my strategy involved making the switch to zero drop shoes, and I can honestly say that I'm really not comfortable in the old sneakers with pointy toes and lots of padding. Over time I've developed the habit of wearing my thinnest soled shoes for every day random living, but if I'm planning longer walks or shopping trips that involve hiking through a big box store or two, I wear some zero drop shoes with a more substantial sole. (Lems) An issue with the barefoot trend that I've noticed is that people like me who've always needed wide shoes can't always trust that some marketer's notion of width aligns with my reality. Brands that do unisex sizing seem to be a bit easier to use, because men's shoes naturally run wider. I'm still hunting for a zero drop shoe with actual extra cushioning, I think that would be really helpful when I'm doing a lot of standing on concrete or otherwise just on my feet literally all day, but for now I'm doing fine. In terms of equipment, I put some soft spike-y inserts into the oversized flats I've been wearing for a while and REALLY like the way they seem to help keep my feet comfortable. (Vigurus Sp1ke) They also fill the extra space in my shoes so I'm just more comfortable. The travel seat cushion I got is a keeper too, but TBH I put it in my computer chair because I sit there too much.
@@annalockwood3021 Altra is the go-to brand for zero drop shoes with more cushioning. Personally I'm not a fan: They're expensive yet cheaply made, and they often come with a hefty toe spring that limits foot function. I much prefer my Asics and Hokas but the heel drop and tapered toe boxes are annoying. That said, Altra does serve a purpose and offers some extra cushioning when Lems isn't enough. Topo also has a couple of zero drop models with foot-shaped toe boxes. Hobibear has started to make shoes that look like cheaper versions of Altras, although it sounds like they're too narrow for most barefoot wearers.
If toe-spread is what you care about, than I really recommend injinji toe-socks. Specifically the low-cut merino wool model. Also the primus lite III in black dont look too bad. Good luck. looking foreward to your next video.
You’re doing great Keltie! As a female martial artist and a runner I have seen so much benefit from my ankle and foot mobility by practicing foot and toe strengthening while barefoot. Being barefoot in martial arts and in yoga helped me recover from a nasty ankle injury. Focusing on that foot, toe, and ankle mobility improved my foot and ankle health and I was able to get back into marathon running. I wear the softest running shoes I can find to help with impact and comfort but I get so more time barefoot training as a martial artist. We do underestimate the importance of foot mobility! Thank you for showing your feet some well deserved love 🫶🏼
So the conclusions are: • You get tired more quickly when using unconditioned muscles. • The Vivo guy was right: 30 days isn't enough. This is the problem with influencers.
I was excited for this when I saw the title and I'm a little bummed after watching. I think most of your complaints would have been mitigated if you had simply done this for 6 months rather than 30 days as the store employee suggested. For me, the transition took about 2 years to fully acclimate to barefoot shoes. I get that its TH-cam and you have a video to make, etc...just wish you gave it a bit more time.
After my first run in barefoot shoes, I thought I'd try to "phase in" switching, but that didn't work at all. In barefoot shoes I instantly became a forefoot striker (I'd been a heel striker before), and it turned out that I couldn't forefoot strike in my old shoes with heels! (I'd stride like I was going to forefoot strike, but the heel was so big it'd end up hitting before my forefoot did.) So I ended up not doing any sort of transition, except that I cut my mileage way down for the first several months, just like you were doing. But now I wear nothing but barefoot shoes (some Vivos like you used, but mostly Xero shoes, plus a couple of pairs of Lems boots). All the nagging foot problems I'd sometimes have went away and after 10 years have not returned.
I have a pair of barefoot shoes but I have never run in them. I wear them at the gym. They work well for me when doing lunges and hack squats. Helps me feel more in control and secure with my movements.
To the point about whether or not barefoot shoes are simply acting as 'cues' for better running/walking posture: Most barefoot enthusiasts don't think they're doing something magical for your body, rather that "regular" shoes are too cushioned and protective which leads to the bad habits in the first place. Without the bumper cars strapped to your feet, you actually have consequences for an inappropriate heel strike or misalignment in your posture. You also get immediate feedback when these things happen because you can feel something is wrong at the moment it's happening, rather than "mystery pain" in your left lower back and pervasive knee pain after 5 years. Also on the immediate feedback... it only takes about 3 or 4 rocks that hit at just the wrong spot on your foot before you actually start looking where you're stepping. Proper barefoot technique also involves scanning the path in front of you about 6-8 feet out constantly. Or... they also make zero-drop/wide toe-box shoes with more cushioning in the bottom and I typically use those when walking long distances in the city ahaha
Great video. I started wearing minimalist shoes (primarily vivobarefoot) in 2019. I still exclusively wear them for my work and day to day activities. When I started running 2 years ago, I initially used barefoot shoes. It was okay- until I started adding distance past 10K. I think I developed extensor tendonitis (undiagnosed) in the top of my foot from overuse. I took a break from running for a month, then got some Altras and have been using them for my running ever since. Altras allow my toes to spread while still providing impact protection while running. I do regularly walk/hike long distance in barefoot shoes with no issue, though!
It takes a long time to get used to bare foot running. Like you said if you do it too quickly you are just prone to get injuries, but if you stick with it, it's meant to make your running more efficient
I have honestly never had less problem with my feet than when I used barefoot shoes. I know they say "start walking", but in my experience that is a shortcut to injury if you don't walk right. Those shoes are made to encourage putting your toebox down before your heel, and walking tends to naturally do the opposite. The best in my experience is to start with a light jog: not enough to be called a run, just enough to make you shift your balance to change your strike. It is likely also an anatomy thing. My first experience with barefoot shoes was a soft 10k run in terrain and I loved every moment without feeling any soreness the next day at all, but I also have friends who tried it and could never make it work. It might be a thing for some, with others having other strengths.
@@TheMorgwhhlshilth I think the distance walked is a key factor in determining whether it's a shortcut to injury. If you're doing short frequent walks, it allows time to build conditioning and make gait adjustments before tackling anything more demanding that could risk an injury. I found a daily 10 min walk was plenty at first, where I gave a lot of thought to maintaining good form. I slowly increased my barefoot miles over 2-3 months.
@@reggie9402 I agree, distance is key. Hence my argument that anatomy matters: just because it felt natural for me to run long distances right away does not mean that works for everyone. I have a very keen sense of my body as well as my limitations and a stride that is naturally more inclined to land on my toebox. To me ordinary running shoes always made me feel clumsy and slow, whilst barefoot shoes felt like they unleashed my true running potential, especially in terrain. But I am well aware that this is not the standard experience. I maintain that a short jog instead of the same distance walk is easier on the legs and feet since it reduces the risk of heel strikes, but like you said, distance is imperative. Never go longer than what feels comfortable, and strive to bring extra shoes along if you are uncertain of your ability.
@@TheMorgwhhlshilth I think we're in agreement. Personally I came to BF shoes with alignment issues that caused knee pain so jogging was out of the equation (despite enjoying Parkruns etc previously) - walking was hard enough - but I agree you've got to do what feels best for you.
I’ve been barefoot running since 2012. It really helps prevent knee injuries, shifting the stress to the feet. I’ve even run totally barefoot on concrete and got a lot of kudos on that run..lol.
I run barefoot everyday and have gotten literally thousands of reactions over the years. Every reaction you could possibly think of I have had lol. Just last Wednesday 3 people pulled over in their vehicles to talk. One asked if I needed shoes, one asked if I was alright or needed help, and another just wanted to ask why I was doing it and we had a weird conversation while I ran and he drove slowly next to me.
BTW, the bunioning of your big toes (bending under your second toe) is correctable over time with stretching (toe spacers, "finger glove" exercises) and strengthening (towel grabbing, toe grasping, single foot balancing (even better on a "Dynadisc" style balance pad) or, what I personally found the best, standing on myofascial release balls (I use the 3" and 4.5" at the same time, alternating which foot is on which. I'll try to stand one one "grasping" the ball with my toes, while rolling the other one the length of my foot and then doing the reverse before switching the balls for each foot). I went from similar levels of bunioning to a significant (natural) gap between my big toe and the second toe. It's also done wonders for my foot arches, completely fixing my left foot which had a collapse arch. My feet and ankles are totally bomber now.
Love it was waiting fir you to make a video about those. I have been wearing barefoot shoes for a year and half. I personally am not comfortable running in those type of shoe. But walking is great but the best in my opinion is for the gym. The stability I get while training is awesome. It does take some time to get use to them, so If you want to make the switch it’s not all or nothing you can alternate between them and standard shoe just listen to your body.
Switching to the Altra FWD Experience has been a great change for me. The wider toe box provides added comfort and I don't get blisters like I did in my Asics. I tried a pair of Merrell/Vibram barefoot shoes for a few months and found if I was on my feet for more than 15 or 20 minutes at a time I would start feeling pain in my shins and knees. Thanks for making this video Keltie.
I switched to barefoot running about 13 years ago and it changed my life. I never went back. I am in love with vibram five fingers. I buy extra pairs when they go on sale just in case they ever stop making them. They're literally the greatest things ever.
@@AnotherCaroline176 it's funny because back on the day I was so dead set against them just because I thought they were hideous lol. I finally caved and now I couldn't care less how ugly they are. They're a good conversation starter haha people stop me all the time to ask about them.
It took me like most a year to re-learn how to walk and run in barefoot shoes but I am now fully transitioned and very happy. BTW, barefoot running is best suited to efficient endurance not performance. If you're trying to get winning race times with barefoot shoes, you're missing out on all the weird augmentations that modern running shoes offer. Also, if you're primarily running on concrete and asphalt -- protect yourself! Pure barefoot shoes are not designed for that (nor are our feet). I'd say everyone would benefit from wide toe boxes (except for things like climbing shoes and, perhaps sprinting where you want to concentrate your leverage). Next comes zero drop for daily usage (and higher heel to toe drops for added performance). Thirdly low stack height for soft ground or low mileage hard ground. If you're going to do a lot of hard ground transit, particularly running, protect your feet with some cushioning.
I live in my VIbram Five Finger shoes all summer. I love them. Didn't know the barefoot movement was coming back. I always have people asking me if they're comfortable and they are to me.
I love vibrams. I'm a personal trainer and I've been exclusively wearing them to workout and run since 2011. I always thought the lawsuit against them was so sad and I'm glad they survived. They are a great company and make great, high quality shoes. That reminds me I need to buy more 😂
@@RandomEverydayTidbits When things were going sideways, I bought a lot of them. 🤣One of my pairs finally gave out, which is rather sad as they no longer sell that color. They also no longer have kids sizes, which is also a bummer as I have small feet.
This is a fascinating one. I swap out shoe types all the time, meaning I go from ASICS walkers to Altras and during the day i live in flip flops w/no rise during the day almost all year specifically so my toes aren’t trapped. Thought I could just go out in some barefoot shoes to hike the other day, and found myself tripping over my own feet. What I’ve learned, I no longer live for heels, I like my feet to be supported, but not caged, but I have to use good shoes for my daily walks or the ligaments and tendons in my feet suffer. Separately, I’m now on row 151, almost halfway there! 🎉 Always good to learn new things from you! Oh, you can strengthen those same muscles and tendons picking up socks or a washcloth with your toes.
Not a runner here - but love my vivos - best on hikes bc I love "feeling the ground" - gras, sand, stones, balancing - love it - like experiencing the walk with your feet
the process of switching to such footwear is really long. It is worth adding foot exercises, massaging it with a ball and finger exercises for wider fingers separation, for example with bands. And I still think that for most people running requires more cushioning. For walking, for weightlifting, for everyday life they are a great choice.
I'm so glad you finally made a video on this! I've always been skeptical about barefoot running. You made a great point-since we don't spend our days walking on grass and sand, shoes designed for modern surfaces make total sense. Just the thought of running my next half marathon in barefoot shoes makes my feet ache! 😂
For anyone looking for a wide toe box running shoe, try Flux footwear Adapt Runner. They have a wide toe box, zero drop, but still cushioned. I casually do short runs and I find them really comfortable on the street or on the treadmill. I wish the midfoot was wider (I have wide feet) but I think they are still a good transition shoe for people who want to dabble into the barefoot shoe world. I've just started buying only barefoot shoes and they are more expensive but so comfortable and better for your feet. I didn't have to deal with slowing transitioning into them since I'm mostly home all the time, walking around barefoot or at Yoga. Such a game changer! And there are thankfully more good looking barefoot shoes now😂.
i really like shoes with a wide toe box! i’ve been wearing a 1/2 size up when running & in my work shoes and my feet have spread like crazy! i’ve always worn zero drop shoes because i have flat feet (eg converse, altras, pumas, etc) and having a wide toe box is what’s really improved my stability and foot strength. also, if you have high arches, support and cushioning is good! always go with what makes you feel comfortable, strong, and supported over whatever the current ‘it’ girl is.
Where I live, I am in barefoot or in flat sole rubber slippers (flip-flops) 90% of the time… my foot arch has gone very flat and there are calluses built up in the middle of my front pads and back of the heels. This is 15 years of living in Hawai’i. No issues with feet , just adapting to the environment. I don’t wear running shoes except to trail run… I wear Vans for lifting.
Keltie, to help your foot mobility, try toe spacers and “toe”-ga (yoga for just the feet) I started wearing barefoot shoes a year ago and it allowed me to run injury free for the first time since high school! Every time I have tried to run, my hip flexors start hurting…turns out the heel toe drop puts the hips out of alignment. Now I’m consistently running for the first time and going to try to reach my high school goal of a sub-20 5k that I never reached!
Thank you for this! Gave me a ot of thoughts i hadnt considered. I went to a running shoe store a while back snd did their fancy 3D scanners and surveys etc. The biggest thing they told me is i actuslly need to go a half size up, which i totally agreed with after trying a few pairs on. When i was picking them out, i decided to try a pair of barefoots on their demo treadmill. They felt so rough, i could tell it was going to be a huge learning curve and assumed "I Was Just Broken" because i have a lot of other body health issues. I'm glad you made this, makes me feel a little more sane!
Glad my video could help you with this! I am so guilty of feeling like I'm broken too so I know that feeling. These are a crazy learning curve, and not sure its always worth it :)
I switched to barefoot shoes back in March of 2024 and can say now 7ish months later my feet/ankles/ knees are so much happier! Lower back and hips feel better as well. I work in a horse barn so I’m on my feet and going all day and the shoes made a huge difference for me. I struggled on gravel when I first got them but now can do most everything just fine. I also used to go through two pairs of regular shoes in a summer and my barefoot ones lasted almost double the time the others did! Now to find a good winter boot and I’ll be set
I bought bare foot shoes a couple of months ago, i love wearing them when I go for walks or just groceries. I feel that my feet are a lot stronger, and I appreciate walking a lot more with them. Also have normal shoes, and I just like having the choice to wear them when I can. Loved the video
While I haven’t tried barefoot shoes yet, I have started using toe spacers periodically (just while at home) and I would definitely recommend! My toes weren’t quite as squished together as yours are but even with periodic use I have found they help my toes be better able to spread! It also just feels fantastic wearing them honestly
I’m 30. I moved from Washington state to Texas 5 years ago. Because of Covid I barely left the house and because of the heat I am barefoot all the time. I went from comfortably fitting into a men’s 10.5 shoe to a needing a 12.5. Idk about benefits but I thought barefoot types were internet cranks and now idk what to believe.
Having some cushioning is definitely nice for pavement running and trail running or long hikes. Recently I learned you actually can have the best of both worlds, shoes with wide toe boxes and zero drop that have a regular amount of cushioning and good grippy outsoles exist, and they’re all over Amazon! I’m currently mixing these types of shoes together, I use a much cheaper vivo-styled shoe in the gym, but a nicely cushioned “minimalist runner” for outside pavement use. I’m going to be switching to Keen brand for my winter boots so I can get the wide toe box in my winter boots (although Keen’s are definitely not zero drop, they have a lot of heel lift). For winter boots I could care less about ground feel anyways, when it’s minus 30 out here in Alberta I want my feet to be warm, so maximum insulation in the boot please, and good outsoles so I don’t slip and die on snow and ice. But at least I can get the wide toe box with Keen.
Nice video! It's definitely a huge adjustment. I have a very wide mid and forefoot and have flat feet. Up until a couple of years ago i could never find athletic shoes that didnt give me arch pain/plantars symptoms or where I was spilling over the side of the shoe. To put it in perspective i felt like I could run more comfortably in vans than my brooks which is absolutely terrible lol. Barefoot shoes have been incredible for me, being able to splay my toes and be pain free and stable is huge. I do tend to agree that they are not optimal for concrete running, but options like altra, topo athletic and even lems seem to be shaking things up with anatomical footbeds with cushion. Lems are super cool and are my trail running/hiking shoe of choice right now. Lift in xeros, and have a variety of casual barefoot shoes. Would definitely recommend the altras for you like others mentioned!
If you’re getting bunions from wearing sneakers, you probably just need a wider pair of shoes. I’ve been a barefoot dancer my whole life but I’ve also done years of pointe which coincidentally made my feet shrink a half size because of the compression of putting your whole body weight on your toes, but my feet also widened. My feet got shorter and wider over time with dancing on pointe, but also dancing barefoot contemporary counteracted some of the negative effects, but I’ve been running for a couple years now and not dancing anymore but my feet have not changed because of my running shoes or any shoes I wear for that matter because I have shoes that are wide enough for my feet.
Having done mostly low profile, flexible shoes, or barefoot shoes for running, I can definitely say it’s better for healthy feet and arches and avoiding plantar fasciitis - but not on pavement. Everyone I know who runs with low profile, flexible shoes, or barefoot shoes, looks for dirt trails or runs next to the pavement on the dirt next to it or grass. Obviously, there’s more risk of uneven ground and then you can still hurt yourself and twist your ankle so you have to pick good trails. It will change your running form though, so you definitely can’t switch back-and-forth, part of what it’s strengthening and conditioning is useless if you wear high cushion shoes, the rest of the time because it changes your gate and how you move. The indigenous Mexican tribe that made barefoot sandals famous, does actually run with a short bouncy gate, it’s different than our long strides with modern shoe technology. But they have a lot of the ultra long distance marathon records. So if you commit to it for 5 to 10 years it’s great, but if you want to switch to different kinds of shoes, it’s just gonna confuse your body. Consistency is so important with running to maintain cadence and momentum. And it’s super painful to try to training them on pavement because they’re rubber. If you were wearing indigenous moccasins or leather sandals, the pavement actually isn’t as bad because of the leather think of even the control you have an actual bare feet if you run outside to go to the mailbox. I will say I highly disagree with the “experts” who say to get two sizes bigger, you want it wide for your toes to spread sideways. You don’t want your foot to slip forward or floppy feet like you’re wearing clown shoes because that changes your foot pattern in a bad way - if barefoot is supposed to be more natural to your actual Barefeet, how is it natural to have to adjust for floppy shoes that are too big, because you’re having to hold it up with your shins to prevent yourself from tripping. Shoes should still fit.
I'll admit got onto the barefoot craze when the Vibrams came along. As both Asian and a long time student of several martial arts - I was already used to doing a lot of things not in shoes as well as being used to having all of my toes working when kicking or with footwork for sparring. Vibrams and other barefoot shoes helped me do more things without constricting my feet and as a relief from stiff, leather office/dress shoes - which also had a hard heel. At minimum, barefoot shoes help with proprioception - and that knowing exactly what your feet are experiencing will help with avoiding slips, trips and falls as I age. Same with allowing the feet to spread naturally, which is more stable when lifting weights in the gym. As always, what works for some will not work for others and I do think that easing into barefoot shoes over a long period has less issues than these 30 day challenges.
I can't run due to highly damaged knees (no cartilage left) but I still really love my barefoot shoes. It was a bit of a struggle at first but now, but my posture is better, I enjoy feeling the texture of things under my feet and my wide feet are comfortable. Only downside is now I can't comfortably wear regular shoes like my Lowa hiking boots. I have a pair of Merrell Vapor Glove 6 and just ordered a pair of Wildling's Haldy because I'm freezing my feet off in rainy cold days.
I’ve been wearing barefoot shoes for 6 years now, transitioning to barefoot shoes only during the first year. I’ve always hated not being able to wiggle my toes in shoes, feeling so constricted. However, my toes still aren’t able to spread widely and my lower back is still killing me. I don’t run due to knee and back issues, but during strength and cardio workouts I enjoy being actually barefoot or wearing barefoot shoes, it helps to pay attention to posture. I also have a pair of barefoot hiking boots and I love feeling the ground I’m walking on. Btw I never had any punctured soles! I don’t think that’s something to be worried about.
All the walking and running this video made me wanna visit or LIVE in Vancouver haha, nice shots and video editing! Also love hearing about your barefoot journey, it's funny to me that I always end up doing barefoot sports. Like, I did karate for 10 years, Pilates I'm currently at 12 years and now I go to a gym where they recommend doing the exercises barefoot / in socks. As someone who's wearing shoes all the time (at my house, at work, etc) it's nice to do that almost mandatory, I feel like it allows me to exercise my balance and toe spread (?) and also think a lot about my posture when I'm doing the exercises. Ps. I also don't deny the benefits of technology and love a good cushioned pair of shoes for my normal life haha or also for improving performance in sports like running, basketball, etc. 😅 Anyways, thanks for the video! 😊❤
Just like weight training, there are levels to barefoot training. Vivos are advanced. Not only are they a completely different shape than the "traditional" running shoe, they have no cushion. Start at the beginner level: Altras, Whitins on Amazon, toe socks(socks can also be too tight bringing toes together and causing bunions), toe spacers(for time increments), foot exercises and mobility practices, even just massaging your feet, or ball rolling. We can benefit from a modern world while also practicing ancestral habits.
I've never and have no interest in running in barefoot shoes but I was really interested in working out in them, specifically crossfit. I realized at some point I really liked working out barefoot, lifting and calisthenics, because I felt like i could get a better feel of the ground. I never got the shoes but I strength train now in Pedestal Footwear, they're basically thick socks with a thick rubber base for stability. I can spread my shoes for deadlifts and feel comfortable doing a box step up.
I love mine, that said I don’t love wearing shoes and walk barefoot a lot, since I don’t live in Canada. Or anywhere particularly cold. so when I got them it was heaven. It really helped a lot with my endless ankle rolling.
I love my Vibram five fingers for walks and going to the gym. I still prefer rotating my Hokas and Nike Free for runs. I’ve been wearing my Vibrams since 2010 since I read Born to Run, and have not regretted it since. Saying that you need to slowly transition into them is the best advice. You never have an idea how foot mobility and strength is ignore until you start going minimalist!
I noticed an improvement in foot / toe mobility during pandemic. I wasn't going into the office, so I wasn't wearing dress shoes, and usually I wasn't wearing shoes unless I was going outside. I still do barefoot workouts at home several times a week, it makes a difference!
As someone who does ballet and has never worn barefoot shoes I have a ton of mobility in my feet. The most I've ever heard in terms of things to strengthen and exercise your toes are exercises like piano toes.
Your end wrap up about the fear mongering is so perfect. Yep. Just strengthen our feet. Work on spreading our toes and giving our toes space. A little.
Keltie I think you could try a whole foot rehab program!! Get the toe spacers...I've had them for several years now and progress is slow but my feet have absolutely changed. Ball rolling, toes spacers, some training days in the barefooters, but not all. It slowly helps. I did several months in trails in the bare feet shoes then I got padded zero drops for race day and I could go way faster but I could still recall the feeling of stepping so gingerly in the full barefoot ones. Toe spacers though !!
I used to work at the Running Room and based on customer feedback and my own experiences, Altra is a very popular brand. They still have cushioning (great for concrete) but they are a zero drop shoe. In terms of sizing, I find most people need to buy a half size bigger then they think for all running shoes because the majority of folks don’t leave at least 1/2 of thumb’s width between the longest toe and the end of the shoe.
I have only barefoot shoes apart from my blundstones. I've had barefoot shoes for years of running, backpacking, hiking and even wearing to work every day. My knee problems are far less, my toes have the spead and my feet have actually grown like the man in the shop said. I honestly cant consider going back to normal shoes. Apart from my blundstones, i just need one shoe for looking smarter and outdoorsy
As a person who has worn barefoot shoes for the last probably 6 years even without going down the why they're so good for you rabbit hole, I've just gotten so used to wearing them and I really don't like wearing other shoes. I think you might just need to get used to walking in them like the guy said for 6 months or so or run on softer materials until you get used to walking on them all the time. But I can tell you, my issue isn't that my feet at this point are hating pavement and other things. I've done some decent hikes and climbs up mountains that are VERY rocky with small rocks and things too, and I so much prefer it now over any other shoes I have. And I wouldn't go back. Once you get used to it, you are kind of like "oh yeah, I think this is how it should be" I also found some shoes that I really liked and they do look very nice. I have bohempia shoes which are made in Czechia and made from hemp. They have some fun colours and a good few styles.
I switched to barefoot shoes three years ago and love it - but when I know I have a long day of walking on concrete, I will still sometimes choose a cushioned shoe - it's true that we didn't evolve to walk on concrete and a little bit of cushioning might be beneficial in that case
I had multi-year ankle pain and was a constant ankle roller/sprainer. I switched to barefoot shoes and worked on strengthening my feet. This gives me more stability, has decreased my pain, and I haven't rolled my ankles since. I'm still not at the running point. I have tried the Altras, but I still feel unstable in them.
I went through the same stages few years ago and I came to the same conclusion: barefoot running on natural surfaces is great, concrete is a no no. For sprints and concrete I'd suggest zero drop shoes with a wide toe box. Those offer even level of cushioning throughout your foot, so it's kind of like barefoot but on a bit on sponge on top of the concrete. That's the perfect way to combine natural running with saving your joints. (Look at Altra running shoes for some good examples)
When I first got into running I wore Vivo’s purely because that’s the shoe I had at the time. I ran in the same pair for months, even ran my first half marathon in them! After that I decided I needed some cushion for longer distances. I now switch up my running shoes between a “standard” shoe and Altra’s, with zero drop and wider toe box. Vivo’s are now my favorite gym shoes and occasional walk shoes. I’ve discovered I just love to mix it up!
I haven’t finished the video yet but I just have to make a couple of comments where we’re at already. Vivo are popular but omg, they’re the most narrow barefoot shoes ever. I would never recommend them unless you have incredibly narrow feet naturally. Your feet should be wider than you think they are as well, your big toe is pointing in quite a bit and with enough barefoot living they will return to their natural, wider shape. This will take more than shoes, you’ll need to do corrective exercises and toe spacers too. Also, you should take months to transition because you’re using a different chain of muscles for running than shoes that have an elevated heel. You can adjust your posture and foot strike for barefoot shoes right away but those muscles take time to retrain/ build. If you keep up with barefoot look for trail runners to get extra grip. If you get a different brand you would also have room to add a cushioned insole, which I would recommend for runs on pavement but I’d go fully barefoot (no insoles) for runs on dirt/ grass/ trails.
I loved this video! Your conspiracies got me at the end 😂 my posture is a constant struggle while running. Side note though, please can you do a wardrobe tour of your activewear. Your matching leggings/jackets/tops are 😍🔥
I used barefoot shoes to help re-train my body to run properly again after an injury. After the years I found I prefer 'normal' running shoes (classic On Cloud, Lulu Blissfeel, etc), but keep barefoot/minimaliat shoes around for walking and hiking. I think that's a good sweet spot of barefoot and performance!
I love walking in my Vivos, but the learning curve was huge! You have to be constantly aware of your form at first, but it becomes second nature eventually. I would not recommend running or any high impact activities in these, but walking, lifting, yoga, or other mobility work is great!
@@KeltieOConnor I listened to the founder talk on a podcast (tetragrammaton) and it was really interesting. They had to make their own foot molds for manufacturing because all the other companies were using the pointy toe version
As someone who has very wide feet, minimalist shoes have been a game changer!! I've hated shoes my whole life and now I can finally wear shoes and not be in pain at the end of the day! I feel like I have better balance because I can feel the ground underneath me. My low back pain is gone. I definitely have better posture. For me, they are a must! And my family teases me that I look like I make my own deodorant. 😅
I love your channel but this review isn’t fair. You can’t adapt to barefoot shoes in 30 days. I do hiking and race walking and I’ve been using barefoot shoes for years now and it’s been great for me (got rid of all kind of small aches I had for years) but it took me FOUR MONTHS to go back to my walking mileage and maybe six months to a year to reliably get back to my past speed. And I still feel my workouts being harder than they used to be. All your lower body muscles have to adapt to the change and it’s a long journey. I felt my walking way more in my abs and in my hips. You start to learn that hips control your feet’s landing and you start to make your walking softer in general. Heel cushioning really turned all of us into heel slammers and the muscles that control heels descent are not in your feet and ankle complex, they go up to your abs. Concrete is irrelevant when you’ve learned to strike softer.
It took me about 6 months to transition back in 2011. I started wearing Vibram Five Fingers when I was 23 and a new personal trainer. I've been a faithful Vibram wearer ever since. The first month was so painful even though I only walked and lifted in them but man, I'll never go back. Vibrams for life!!
I love my vivos for plyometrics and compound lifts in the gym - but I wont walk on the cement with them - my joints can handle it, its not worth it. Maybe doing yoga or light strength training in toe spacers might help with your toe spread! Love this video!
I'm not a huge chocolate person, so the first time you recommended the chocolate salt heated up, I was skeptical. But it's cold outside and I'm fighting a cold this week so decided to give it a try. It's soooo good! Thanks for putting me on!
Hiiii! Keltie, I love your videos and you! You’re an inspiration and your videos are so down to earth and outright awesome!! I was hoping you would do a 30 day dance challenge!!
Keltie giving all the free foot content just for the name of science!
I am slightly worried what will come of all the foot footage HAHAHHAH
@@KeltieOConnorno disrespect intended but yours are not the feet of an IG "foot model". Still, Rule 34 I guess so maybe you should be concerned lol
@@KeltieOConnorA diversified income stream ? 😅
😂😂😂
Do you mean the FOOTage 🤧@@KeltieOConnor
Keltie, as a ballet dancer I highly recommend following a ballet foot strengthening routine on youtube especially a pre pointe one it will give you strength and flexibility in your feet and toes.
I was just about to comment this! I’m a ballet teacher and as soon as Keltie started talking about having no mobility in her toes I was like - she just needs to do toe swapping and piano toes!
I rock climb and we also need strong feet, and I always tell beginners to check out whatever ballet dancers are doing. Y'all have strong feet and foot care down to a science
LOL they have notoriously broken feet.
@@goatlps broken because of the physical demands of dance and the human body is not meant to be supported on the tips of your toes, still super strong.
Yess or any foot excersices or stretches would be nice I guess, with a band or just the floor
I switched to barefoot shoes in college because I was a heal striker in traditional shoes and was needing a new pair of shoes every 3 months to prevent a lot of knee pain. Felt INCREDIBLY wasteful (also expensive when you have no income). So I switched and totally agree with another commenter, the rate limiting anatomy running barefoot is foot/ankle/calf strength and mobility. It’s not only toe spread and mobility that are limited by traditional shoes, but your Achilles/gastroc/soleus length/stretch gets used to the 5-10mm drop. anytime I take a break from running I have to build up that strength again…but as you discovered you have to pay a lot of attention to your body and form along the way which could be good. I initially found that standing for long periods of time on hard surfaces was difficult in the uncushioned shoes, but now 15 years later, I work inhumanely long shifts where I be mostly standing and walking for 18 hours, and my vivos plus compression socks are like the most comfy things ever. I like get foot cramps from normal cushioned shoes now😂. Anyway, it was fun to watch your month long experience! Cheers.
Love hearing about your barefoot journey! Thank you so much for sharing it!
I run with the basic Vibram 5 fingers and after a few months, literally run barefoot save a pair of 5 finger socks
@@stephenwonghongweng4298Vibrams are my favorite thing ever. I've been wearing them for 13 years now
Thank you for telling your story! I've had foot, ankle and knee problems all my life, and been considering going barefoot do build up more natural strength. But i do most of my standing and walking when working as a nurse, and i've been worried i'll never be able to forgo the type of cushioned shoes i wear now. So this is very motivating! even if it might take 15 years 😅
As someone who walks 15-30K steps a day switching to wide toe, zero drop Altras and then eventually barefoot shoes (Vivo & Xero) was the best damn thing I've ever done. Any lingering knee/joint/backpain has gone away and I can walk forever in them at almost any pace. They're a god-send. Modern shoes make no sense with their elevated heels, squished toe boxes and arch support which makes for weak feet and unnatural heel-strike walking. Barefoot/minimalist shoes are absolutely the way to go, but do take your time transitioning into them.
i'm 100% an Altra wearer. always wide toe box, zero drop. and, for running on pavement, they have road running shoes. as a toe runner i never felt right in an elevated heel because the ball of my foot felt unsupported. i don't know if i'll ever go to "barefoot" shoes. funnily enough, people have asked me if my Altras are barefoot. no, just [my] happy medium
@@lizasoliman723 Altras are the solution to most of the issues in this video as well!
@@lizasoliman723 I would encourage you to go to barefoot shoes. Altras serve a purpose but their thick soles and toe springs prevent your feet from working properly so they remain weak. Lems is a good brand as the next step if you don't want anything too minimalist, eg the Primal 3 is a nice balance of cushioning and ground feel.
I’ve been using my Altras from walking and Xero for gym for almost a year and I’m really happy!
I am so glad to see that other people share the love for Altra shoes! They are really the best alternative in my opinion because the barefoot shoes can be to much if you have to walk on concrete all day.
As student physical therapist and recently converted avid runner, this is a topic that many go back and forth on, myself included. I find that it's more feasible to run in appropriate shoes for my activities such as more cushioned shoes for long runs and plated shoes for speed workouts. However, I've actively put more focus on training the intrinsics of my feet with specific exercises, being in socks for compound lifts such as deadlifts and squats, and routinely wearing toe spacers and rolling the soles of my feet with a lacrosse ball. Balancing out the many miles in running shoes with targeted exercises and rehab has been my way to mitigate injuries and improve the health of my feet. I love your dedication to testing many of these topics in the health and wellness space. Always a joy!
Foot rolling with a lacrosse ball feels horrible and I love it.
I can really recommend Altra. I refer to them as barefoot shoes with cushioning. So they are built as a normal running shoe, but have the same wide toe box as bare foot shoes, and a zero drop heel. They have become my favourite shoes after I discovered them this summer.
I will defiantly being testing a pair of these for tiktok!
Agree, Altra are amazing. I have the Torin for road and Olympus for trail. I have over pronation, and after start wearing them I no longer have any pain in my knees and hips. Plus foot shape and flexibility has improved a lot. They are neutral, turns out too much cushioning wasn’t great at all.
I wear altras. Zero drop, wide toe box, good amount of cushion. I couldn't handle true barefoot shoes without hurting myself and I was constantly rolling ankles and feeling unstable in traditional running shoes due to my flat feet.
Walking in barefoot shoes + running in altras = life changing. My feet and calves feel noticeably stronger. My hip and back pain is substantially better and I just generally feel better.
@@KeltieOConnor There's a store in Van called Distance Runner that carries Altra and other barefoot shoe brands
I LOVE Altra! Changed my running game. Made the switch when I was 17, and five years later I still wear them.
I wear minimalist shoes for work and walking but for road running I prefer a brand called “Altra” which specializes in a zero drop and wide toe box, but with enough cushion to run comfortably. I highly recommend. Also just wear your normal size, going two sizes up isn’t needed.
Yeah, that seemed excessive to me. Maybe one size up makes sense if it's really snug or two sizes up if you really have wide feet.
Altras are my favorite brand! Zero drop, tons of toe room and that cushion for those runs. I tried a lot of brands when i got into this and I go to Altras for a lot of my running, with Vivos or Xero's/Lems for shorter runs and my day to day shoes.
I think the point is most people are wearing the wrong size shoe. Your shoe shouldn’t be the exact length of the foot. It needs to be 1-2cm longer. Therefore a lot of people need to “size up” in order to get their proper size. I know I was guilty of thinking my shoe size was smaller than it should’ve been. I’ve since gone up 1-2 sizes.
I was literally going to comment this!! Such a great brand
So, as a Swede who can also spread her toes even though I’ve never worn a barefoot shoe in my whole life.. Could this also be a “cultural” thing..? We always take our shoes off when being indoors, and the main thing that struck me when spending time in the US was that people would always wear some type of shoe - both indoors and outdoors.
Also have spent most of my childhood in the suburbs barefoot outdoors during spring/summer.
Yes
Keltie is Canadian and it’s very rare to wear shoes indoors here. Although I totally see where in the US that could be part of the problem.
@@wueggertz Being barefoot at home helps but it's not sufficient. I've never worn barefoot shoes at home yet my toe strength was terrible before moving to barefoot shoes.
I've put this down to walking gait: If you push off your toes when you walk, your toes will be stronger. The trouble is that conventional shoes encourage you to take too much of your stride in front of you so you land with an aggressive heel strike. The first thing I had to do when I moved to barefoot shoes was learn to take much more of the stride behind me so I'm engaging my glutes and pushing off with my toes. I suspect you have a much better gait than I had.
Likewise if your toes have room to splay in your shoes they will function more normally. Those with wider feet are more likely to suffer as their toes are less able to splay properly, which will impact their toes' conditioning over time.
Same, as a South African, I grew up not wearing shoes (unlike children in the US) I only started wearing shoes for half the day, when in grade 7 it was required (we wear uniforms here) and then in high school (only grade 8 and 9 as I was homeschooled post covid)
Now I'm attending Uni in the city, so I wear closed shoes to class but in my personal life I wear flip flops,
@@sarah6839 Know that Keltie is Canadian (and Swedish) but wasn’t sure about your indoor/outdoor shoe situation. Including slippers.
I'm a barefoot convert. I got cheap minimalist shoes on Amazon and no joke they changed my life. 😂 So comfy. My balance is better. My lower back pain is gone. And no longer paranoid about bunions.
I absolutely love this for you!!!
Loved this! I broke my ankle hiking wearing Hokas and started getting suspicious of wearing super high stack shoes. I've been doing this same research for the 6 weeks I've been recovering, and like most things, I think it's a gray area. I think strengthening ankle and foot muscles is good to prevent injury. I think we've created thicker running shoes to protect ourselves from injury and that's good. I think he did you dirty with 2 sizes too big! Finally, I think you're right that wearing shoes that let your toes spread might be good enough.
So sorry to hear about your foot! I love the idea of strengthening your ankle and foot. I agree the hola's can be way to much cushion for a lot of people. I would recommend going to a running shoe store or getting a run assessment done if you have the resources and you can get perfectly matched to a shoe! 🩵
@@KeltieOConnor thank you! That's the plan as soon as I get the OK to run again.
@@jkpiowa Have a read of a book called Older Yet Faster. It makes an excellent case for thicker running shoes causing rather than protecting from injuries, and that a minimalist shoe provides essential feedback from the ground to enable the runner to adopt a more efficient and less damaging running gait.
I agree that it was odd she had to wear such large shoes and I wonder if this is because Vivo aren't a good fit for her foot shape. When moving to barefoot shoes, the first step should be to understand your foot shape and to buy shoes that match it. Anya's Reviews (a website) has excellent info on how to find brands that match your foot shape.
I just wish normal shoes had wider toe boxes!! I want cushion AND I want room for my toes 😭
THIS!!!!!!! My gosh the shoe industry is missing so many opportunities
@JustCaite go try on some Altras
I often just get the mens colorways and they tend do be wider by default!
@@kkprrn or Topos!
Big this!! I wish converse(and other street wear shoe brands) made wider shoes. My poor bunions, but I love them with my outfits 🥲
Been in barefoot shoes for 3 years now, and it wasn’t until I increased my running mileage that I started having issues like Achilles tendinitis. I think they are great for every day activities, walking and even weightlifting, but running in them puts a lot more stress on your calves so you’d definitely want to build those babies up well before running in them.
I have same experience unfortunately
Try Jack Thomason’s calf exercise. Game changer if you are quad dominant. th-cam.com/video/5Kk-k_pyYKo/w-d-xo.htmlsi=q0-7ckMWaDIDNptj
I had SO MANY feet problems my whole adult life that I thought I'll never going to recover. I'm not a runner, not even a fit person. But I do exercise for my mobility and general health. I discovered barefoot shoes about 2 years ago and slowly (VERY SLOWLY) worked myself up to wearing them and now I cannot even look at regular shoes without feeling pain in my feet. I wear barefoot all the time, in all seasons and weather. I've walked, hiked, ran, exercised, did all the things you can do in barefoot shoes. My feet have never felt better: no ingrown nails anymore, I can spread my toes enough to pick up stuff from the ground with them, I have a lot more balance, no more foot pain in general, and I can walk painless even further than before. And I wasn't focusing on my "form" at all, just naturally found a way to walk in them that felt right. Also, there are a lot of other brands that offer different designs (my fav is xero), and I do not like the ones with very thin soles too (like vivos usually are) for the same reason that walking on concrete is just too much. I think that doing only a 30 day challenge for barefoot shoes simply does not do them justice. It takes time to see the benefits, I'd say at least a year.
@@laurynasidla This. 30 days is nothing. It's like saying, "I tried learning French for 30 days but I'm still not fluent so it's not for me."
I've actually been wearing barefoot shoes for over two years, and I personally love them! I haven't run into any problems where I've noticed my feet or body hurting since switching. In fact, I feel like overall, my joints and muscles feel better, stronger.
The thing that took the longest for my body to adjust to was definitely running. So many muscles were used where cushioned shoes had allowed for complacency. The one thing I've noticed specifically with regard to running is now I NEED to warm up and stretch enough beforehand or else my muscles in my feet, ankles, calves just rebel since they're actually USED when running now.
Dirt trail/grass running is definitely most comfortable and my favorite way to run. It just feels so much better.
There are a lot of companies that make really attractive barefoot shoes for all occasions, i.e., Lems, Feelgrounds, Ahinsa, Groundies, Vivobarefoot to name a few.
Thank you so much for letting us know. your Experince with them! There truly is a cult following for a reason and why so many people love them. I'm going to look into those other brands thank you!
Keltie, I always love your videos!
As an RMT/anatomy nerd who decided earlier this year that I wanted to increase my big toe range of motion, I started doing great toe abduction exercises. Great results, I can fully splay my feet now after 2 months of really easy exercises. I started not being able to abduct the great toe at all, so I would push it into greater adductuon from its natural resting position and resist pressure I would apply inward with my hand.
If your body isn't used to moving in a certain way, a change of shoe may seem like a good solution, but a better solution is training your body to move the way you want it to! A 30s exercise once a day to improve range of motion is a lot less profitable than convincing people that their shoes are the root of their problem.
In reality the peoblem is not learning how to move the way you want your body to be able to. If people become more conscious of how their foot moves due to wearing these shoes, that's great. However, convincing people they need these shoes to solve a problem that can be solved through education for free seems purposely misleading to me (from the shoe company, not you).
I also run about 50km a week with a rotation of running shoes, none of which are barefoot shoes.
To me, the barefoot shoe logic is like if someone who never did hip opener exercises/stretches blamed their leggings for their lack of range of motion, and decided that sweatpants were their solution to that problem, without ever changing their programming to account for their lack of hip abduction.
Great video!! So appreciate someone giving this a proper go. I think barefoot is NOT for everyone. I'm someone with extremely flat feet and barefoot fixed all sorts of issues for me, but will never expect it to work for all (or even most). Thanks for the quality content as usual!
Try shoes that have a wide toe box but still have cushioning, like Topos or Altra. You’ll see an increase in toe mobility without the barefoot shoe drawbacks.
I have been wearing vivos for over 6 years. I have reversed my bunions, fixed my flat feet and have great foot and ankle mobility. If there was a Vivo store where I live I would be broke!
Hey, I'm thinking of doing this. But do you still wear other shoes sometimes or always barefoot shoes? Because for work I need to wear workshoes and I can't change that 😅
she posted the dogs for free? brave
pray for me
I am so happy that a popular youtube runner has finally addressed this!
For sure Vivo not sponsored this 😮
You calling them clown shoes while in the past wearing the most obnoxious shoes I’ve ever seen is hilarious 😂
Keltie, I feel you on the word struggles
DesJardins = Day-Jar-Dens
Chirpodist = sure-op-o-dis-t
sciatica = sigh-a-tic-a
Also, foot exercises in general are a great way to get your toes to spread. Like a resistance band on the floor and scrunching your toes to try to get it all to your heel. Ballet exercises will help as well!
I have been using almost entirely on barefoot for over 10 years. A while ago I attempted to move back to normal shoes and injured myself almost immediately. Keeping a mix is important:
- For general exercising I use shoes with basically no cushion. There look to be similar to what you had.
- For running I use two. For short runs I will use the same shoes as above with no cushion, I usually do this once a week. For any long runs, I use something with minimal cushion and zero drop (Altra Escalantes)
- For walking I use something with minimal cushion and zero drop
Try for minimal cushion shoes and I think you will like it a lot more.
This is where I landed years ago too. Very happy with this decision.
I did a complete switch to barefoot shoes last year and there have already been incredible differences. I notice that my feet are getting stronger, and my feet actually get less sore overall while standing in barefoot shoes. I can't imagine going back to cramped feet.
I still haven't gotten into running primarily barefoot yet, so i really appreciate this video. I want to work on running barefoot more but that has definitely been the most difficult transition of this journey. Im sure i will get to a point of comfortablitity at some point though 💪
Keltie, I watch your content every week while I bake bread and it is quite literally the highlight of my week. Thanks for making content that is so relatable and in your own way, while being funny and informative. Beyond grateful I found you so long ago❤ Happy Holidays!
I switched to barefoot shoes over 6 years ago when I had massive knee problems while in the military. I haven’t worn a knee brace since and never had any knee pain since. I also walked like a duck and pronated. It shaped me back to walking completely straight ans evenly through my foot. Increased ankle stability etc! Best thing I ever did for my body
Katie I love barefoot shoes but they take time! I recomend you to keep using them and not being so hard with yourself, just use them when they feel right. I also recomend you toes spreders (I think thats the name in english)(they will help a lot with your toe movility). LOVE THESE VIDEOS
I'm in my early sixties and realized a few years ago that I really needed help regaining my strength back to some more normal standard than the unfit place I was in. I've been taking a mobility/fitness class for almost two years now and I am AMAZED at the progress I have made. No injuries, only slow and steady progress. It often felt as though I weren't making progress, or even doing much, but over time it's really added up. One of the first things we did in class was assess our foot and toe strength and agility. Ever since I've been working to rebuild from the toes up and that's where I start every morning and end every night. One legged calf raises are still a problem for me, (I've got some longstanding issues) but I keep working on it. Part of my strategy involved making the switch to zero drop shoes, and I can honestly say that I'm really not comfortable in the old sneakers with pointy toes and lots of padding. Over time I've developed the habit of wearing my thinnest soled shoes for every day random living, but if I'm planning longer walks or shopping trips that involve hiking through a big box store or two, I wear some zero drop shoes with a more substantial sole. (Lems)
An issue with the barefoot trend that I've noticed is that people like me who've always needed wide shoes can't always trust that some marketer's notion of width aligns with my reality. Brands that do unisex sizing seem to be a bit easier to use, because men's shoes naturally run wider.
I'm still hunting for a zero drop shoe with actual extra cushioning, I think that would be really helpful when I'm doing a lot of standing on concrete or otherwise just on my feet literally all day, but for now I'm doing fine.
In terms of equipment, I put some soft spike-y inserts into the oversized flats I've been wearing for a while and REALLY like the way they seem to help keep my feet comfortable. (Vigurus Sp1ke) They also fill the extra space in my shoes so I'm just more comfortable. The travel seat cushion I got is a keeper too, but TBH I put it in my computer chair because I sit there too much.
@@annalockwood3021 Altra is the go-to brand for zero drop shoes with more cushioning. Personally I'm not a fan: They're expensive yet cheaply made, and they often come with a hefty toe spring that limits foot function. I much prefer my Asics and Hokas but the heel drop and tapered toe boxes are annoying. That said, Altra does serve a purpose and offers some extra cushioning when Lems isn't enough.
Topo also has a couple of zero drop models with foot-shaped toe boxes. Hobibear has started to make shoes that look like cheaper versions of Altras, although it sounds like they're too narrow for most barefoot wearers.
If toe-spread is what you care about, than I really recommend injinji toe-socks. Specifically the low-cut merino wool model. Also the primus lite III in black dont look too bad. Good luck. looking foreward to your next video.
I agree with you generally. Biggest thing I’ve switched to is wider toe boxes in all my shoes and that has helped more then anything
You’re doing great Keltie!
As a female martial artist and a runner I have seen so much benefit from my ankle and foot mobility by practicing foot and toe strengthening while barefoot. Being barefoot in martial arts and in yoga helped me recover from a nasty ankle injury. Focusing on that foot, toe, and ankle mobility improved my foot and ankle health and I was able to get back into marathon running. I wear the softest running shoes I can find to help with impact and comfort but I get so more time barefoot training as a martial artist. We do underestimate the importance of foot mobility! Thank you for showing your feet some well deserved love 🫶🏼
Her aura is incredible, I'm amazed.
Okay this bot commenting is hilarious
So damn sexy
So the conclusions are:
• You get tired more quickly when using unconditioned muscles.
• The Vivo guy was right: 30 days isn't enough.
This is the problem with influencers.
You gotta listen to Leo
I was excited for this when I saw the title and I'm a little bummed after watching. I think most of your complaints would have been mitigated if you had simply done this for 6 months rather than 30 days as the store employee suggested. For me, the transition took about 2 years to fully acclimate to barefoot shoes. I get that its TH-cam and you have a video to make, etc...just wish you gave it a bit more time.
Plus got shoes that weren't 2 sizes bigger ( maybe just one size bigger).
After my first run in barefoot shoes, I thought I'd try to "phase in" switching, but that didn't work at all. In barefoot shoes I instantly became a forefoot striker (I'd been a heel striker before), and it turned out that I couldn't forefoot strike in my old shoes with heels! (I'd stride like I was going to forefoot strike, but the heel was so big it'd end up hitting before my forefoot did.) So I ended up not doing any sort of transition, except that I cut my mileage way down for the first several months, just like you were doing. But now I wear nothing but barefoot shoes (some Vivos like you used, but mostly Xero shoes, plus a couple of pairs of Lems boots). All the nagging foot problems I'd sometimes have went away and after 10 years have not returned.
I have a pair of barefoot shoes but I have never run in them.
I wear them at the gym. They work well for me when doing lunges and hack squats. Helps me feel more in control and secure with my movements.
love it! I'm excited to use these for certain of my gym workouts
To the point about whether or not barefoot shoes are simply acting as 'cues' for better running/walking posture: Most barefoot enthusiasts don't think they're doing something magical for your body, rather that "regular" shoes are too cushioned and protective which leads to the bad habits in the first place. Without the bumper cars strapped to your feet, you actually have consequences for an inappropriate heel strike or misalignment in your posture. You also get immediate feedback when these things happen because you can feel something is wrong at the moment it's happening, rather than "mystery pain" in your left lower back and pervasive knee pain after 5 years.
Also on the immediate feedback... it only takes about 3 or 4 rocks that hit at just the wrong spot on your foot before you actually start looking where you're stepping. Proper barefoot technique also involves scanning the path in front of you about 6-8 feet out constantly. Or... they also make zero-drop/wide toe-box shoes with more cushioning in the bottom and I typically use those when walking long distances in the city ahaha
Great video. I started wearing minimalist shoes (primarily vivobarefoot) in 2019. I still exclusively wear them for my work and day to day activities. When I started running 2 years ago, I initially used barefoot shoes. It was okay- until I started adding distance past 10K. I think I developed extensor tendonitis (undiagnosed) in the top of my foot from overuse. I took a break from running for a month, then got some Altras and have been using them for my running ever since. Altras allow my toes to spread while still providing impact protection while running. I do regularly walk/hike long distance in barefoot shoes with no issue, though!
It takes a long time to get used to bare foot running. Like you said if you do it too quickly you are just prone to get injuries, but if you stick with it, it's meant to make your running more efficient
I have honestly never had less problem with my feet than when I used barefoot shoes. I know they say "start walking", but in my experience that is a shortcut to injury if you don't walk right. Those shoes are made to encourage putting your toebox down before your heel, and walking tends to naturally do the opposite. The best in my experience is to start with a light jog: not enough to be called a run, just enough to make you shift your balance to change your strike.
It is likely also an anatomy thing. My first experience with barefoot shoes was a soft 10k run in terrain and I loved every moment without feeling any soreness the next day at all, but I also have friends who tried it and could never make it work. It might be a thing for some, with others having other strengths.
@@TheMorgwhhlshilth I think the distance walked is a key factor in determining whether it's a shortcut to injury.
If you're doing short frequent walks, it allows time to build conditioning and make gait adjustments before tackling anything more demanding that could risk an injury.
I found a daily 10 min walk was plenty at first, where I gave a lot of thought to maintaining good form. I slowly increased my barefoot miles over 2-3 months.
@@reggie9402 I agree, distance is key. Hence my argument that anatomy matters: just because it felt natural for me to run long distances right away does not mean that works for everyone. I have a very keen sense of my body as well as my limitations and a stride that is naturally more inclined to land on my toebox. To me ordinary running shoes always made me feel clumsy and slow, whilst barefoot shoes felt like they unleashed my true running potential, especially in terrain. But I am well aware that this is not the standard experience.
I maintain that a short jog instead of the same distance walk is easier on the legs and feet since it reduces the risk of heel strikes, but like you said, distance is imperative. Never go longer than what feels comfortable, and strive to bring extra shoes along if you are uncertain of your ability.
@@TheMorgwhhlshilth I think we're in agreement. Personally I came to BF shoes with alignment issues that caused knee pain so jogging was out of the equation (despite enjoying Parkruns etc previously) - walking was hard enough - but I agree you've got to do what feels best for you.
@@reggie9402 It is nice to find agreement on the internet these days! 🙂
I’ve been barefoot running since 2012. It really helps prevent knee injuries, shifting the stress to the feet. I’ve even run totally barefoot on concrete and got a lot of kudos on that run..lol.
I run barefoot everyday and have gotten literally thousands of reactions over the years. Every reaction you could possibly think of I have had lol. Just last Wednesday 3 people pulled over in their vehicles to talk. One asked if I needed shoes, one asked if I was alright or needed help, and another just wanted to ask why I was doing it and we had a weird conversation while I ran and he drove slowly next to me.
BTW, the bunioning of your big toes (bending under your second toe) is correctable over time with stretching (toe spacers, "finger glove" exercises) and strengthening (towel grabbing, toe grasping, single foot balancing (even better on a "Dynadisc" style balance pad) or, what I personally found the best, standing on myofascial release balls (I use the 3" and 4.5" at the same time, alternating which foot is on which. I'll try to stand one one "grasping" the ball with my toes, while rolling the other one the length of my foot and then doing the reverse before switching the balls for each foot). I went from similar levels of bunioning to a significant (natural) gap between my big toe and the second toe. It's also done wonders for my foot arches, completely fixing my left foot which had a collapse arch. My feet and ankles are totally bomber now.
Love it was waiting fir you to make a video about those. I have been wearing barefoot shoes for a year and half. I personally am not comfortable running in those type of shoe. But walking is great but the best in my opinion is for the gym. The stability I get while training is awesome. It does take some time to get use to them, so If you want to make the switch it’s not all or nothing you can alternate between them and standard shoe just listen to your body.
I couldn't agree more! I will not be running with them again, but loving using them at the gym!
Switching to the Altra FWD Experience has been a great change for me. The wider toe box provides added comfort and I don't get blisters like I did in my Asics. I tried a pair of Merrell/Vibram barefoot shoes for a few months and found if I was on my feet for more than 15 or 20 minutes at a time I would start feeling pain in my shins and knees. Thanks for making this video Keltie.
I switched to barefoot running about 13 years ago and it changed my life. I never went back. I am in love with vibram five fingers. I buy extra pairs when they go on sale just in case they ever stop making them. They're literally the greatest things ever.
I love mine too and also hope they keep making them forever :-)
@@AnotherCaroline176 it's funny because back on the day I was so dead set against them just because I thought they were hideous lol. I finally caved and now I couldn't care less how ugly they are. They're a good conversation starter haha people stop me all the time to ask about them.
It took me like most a year to re-learn how to walk and run in barefoot shoes but I am now fully transitioned and very happy. BTW, barefoot running is best suited to efficient endurance not performance. If you're trying to get winning race times with barefoot shoes, you're missing out on all the weird augmentations that modern running shoes offer. Also, if you're primarily running on concrete and asphalt -- protect yourself! Pure barefoot shoes are not designed for that (nor are our feet). I'd say everyone would benefit from wide toe boxes (except for things like climbing shoes and, perhaps sprinting where you want to concentrate your leverage). Next comes zero drop for daily usage (and higher heel to toe drops for added performance). Thirdly low stack height for soft ground or low mileage hard ground. If you're going to do a lot of hard ground transit, particularly running, protect your feet with some cushioning.
yess i love the barefoot shoe experimentation
I live in my VIbram Five Finger shoes all summer. I love them. Didn't know the barefoot movement was coming back. I always have people asking me if they're comfortable and they are to me.
I love vibrams. I'm a personal trainer and I've been exclusively wearing them to workout and run since 2011. I always thought the lawsuit against them was so sad and I'm glad they survived. They are a great company and make great, high quality shoes. That reminds me I need to buy more 😂
@@RandomEverydayTidbits When things were going sideways, I bought a lot of them. 🤣One of my pairs finally gave out, which is rather sad as they no longer sell that color. They also no longer have kids sizes, which is also a bummer as I have small feet.
I am so happy you finally made a videos about barefoot shoes! ❤
This is a fascinating one. I swap out shoe types all the time, meaning I go from ASICS walkers to Altras and during the day i live in flip flops w/no rise during the day almost all year specifically so my toes aren’t trapped. Thought I could just go out in some barefoot shoes to hike the other day, and found myself tripping over my own feet. What I’ve learned, I no longer live for heels, I like my feet to be supported, but not caged, but I have to use good shoes for my daily walks or the ligaments and tendons in my feet suffer. Separately, I’m now on row 151, almost halfway there! 🎉 Always good to learn new things from you! Oh, you can strengthen those same muscles and tendons picking up socks or a washcloth with your toes.
Not a runner here - but love my vivos - best on hikes bc I love "feeling the ground" - gras, sand, stones, balancing - love it - like experiencing the walk with your feet
You're so cute with your deer references 😂 *dew da dew da dew* 😂😂 made my day lol
if you've ever wonder3ed whats going on inside my mind when I run dew da dew da dew dew da dew da dew dew da dew da dew dew da dew da dew hahahahaha
the process of switching to such footwear is really long. It is worth adding foot exercises, massaging it with a ball and finger exercises for wider fingers separation, for example with bands. And I still think that for most people running requires more cushioning. For walking, for weightlifting, for everyday life they are a great choice.
How did you make those blue boards for challenges and stickers?? It looks so cool!! :D
I'm so glad you finally made a video on this! I've always been skeptical about barefoot running. You made a great point-since we don't spend our days walking on grass and sand, shoes designed for modern surfaces make total sense. Just the thought of running my next half marathon in barefoot shoes makes my feet ache! 😂
For anyone looking for a wide toe box running shoe, try Flux footwear Adapt Runner. They have a wide toe box, zero drop, but still cushioned. I casually do short runs and I find them really comfortable on the street or on the treadmill. I wish the midfoot was wider (I have wide feet) but I think they are still a good transition shoe for people who want to dabble into the barefoot shoe world.
I've just started buying only barefoot shoes and they are more expensive but so comfortable and better for your feet. I didn't have to deal with slowing transitioning into them since I'm mostly home all the time, walking around barefoot or at Yoga. Such a game changer! And there are thankfully more good looking barefoot shoes now😂.
i really like shoes with a wide toe box! i’ve been wearing a 1/2 size up when running & in my work shoes and my feet have spread like crazy! i’ve always worn zero drop shoes because i have flat feet (eg converse, altras, pumas, etc) and having a wide toe box is what’s really improved my stability and foot strength. also, if you have high arches, support and cushioning is good! always go with what makes you feel comfortable, strong, and supported over whatever the current ‘it’ girl is.
Where I live, I am in barefoot or in flat sole rubber slippers (flip-flops) 90% of the time…
my foot arch has gone very flat and there are calluses built up in the middle of my front pads and back of the heels. This is 15 years of living in Hawai’i. No issues with feet , just adapting to the environment. I don’t wear running shoes except to trail run… I wear Vans for lifting.
Fascinating how much where we live truly impacts this!
Keltie, to help your foot mobility, try toe spacers and “toe”-ga (yoga for just the feet)
I started wearing barefoot shoes a year ago and it allowed me to run injury free for the first time since high school! Every time I have tried to run, my hip flexors start hurting…turns out the heel toe drop puts the hips out of alignment. Now I’m consistently running for the first time and going to try to reach my high school goal of a sub-20 5k that I never reached!
Thank you for this! Gave me a ot of thoughts i hadnt considered. I went to a running shoe store a while back snd did their fancy 3D scanners and surveys etc. The biggest thing they told me is i actuslly need to go a half size up, which i totally agreed with after trying a few pairs on. When i was picking them out, i decided to try a pair of barefoots on their demo treadmill. They felt so rough, i could tell it was going to be a huge learning curve and assumed "I Was Just Broken" because i have a lot of other body health issues. I'm glad you made this, makes me feel a little more sane!
Glad my video could help you with this! I am so guilty of feeling like I'm broken too so I know that feeling. These are a crazy learning curve, and not sure its always worth it :)
I switched to barefoot shoes back in March of 2024 and can say now 7ish months later my feet/ankles/ knees are so much happier! Lower back and hips feel better as well. I work in a horse barn so I’m on my feet and going all day and the shoes made a huge difference for me. I struggled on gravel when I first got them but now can do most everything just fine.
I also used to go through two pairs of regular shoes in a summer and my barefoot ones lasted almost double the time the others did! Now to find a good winter boot and I’ll be set
I bought bare foot shoes a couple of months ago, i love wearing them when I go for walks or just groceries. I feel that my feet are a lot stronger, and I appreciate walking a lot more with them. Also have normal shoes, and I just like having the choice to wear them when I can. Loved the video
While I haven’t tried barefoot shoes yet, I have started using toe spacers periodically (just while at home) and I would definitely recommend! My toes weren’t quite as squished together as yours are but even with periodic use I have found they help my toes be better able to spread! It also just feels fantastic wearing them honestly
I’m 30. I moved from Washington state to Texas 5 years ago. Because of Covid I barely left the house and because of the heat I am barefoot all the time. I went from comfortably fitting into a men’s 10.5 shoe to a needing a 12.5. Idk about benefits but I thought barefoot types were internet cranks and now idk what to believe.
She's such a stunning beauty!
YESSS!!!!! Ive been waiting to hear you talk about this
Hope you enjoy!!
Having some cushioning is definitely nice for pavement running and trail running or long hikes. Recently I learned you actually can have the best of both worlds, shoes with wide toe boxes and zero drop that have a regular amount of cushioning and good grippy outsoles exist, and they’re all over Amazon! I’m currently mixing these types of shoes together, I use a much cheaper vivo-styled shoe in the gym, but a nicely cushioned “minimalist runner” for outside pavement use. I’m going to be switching to Keen brand for my winter boots so I can get the wide toe box in my winter boots (although Keen’s are definitely not zero drop, they have a lot of heel lift). For winter boots I could care less about ground feel anyways, when it’s minus 30 out here in Alberta I want my feet to be warm, so maximum insulation in the boot please, and good outsoles so I don’t slip and die on snow and ice. But at least I can get the wide toe box with Keen.
Nice video! It's definitely a huge adjustment. I have a very wide mid and forefoot and have flat feet. Up until a couple of years ago i could never find athletic shoes that didnt give me arch pain/plantars symptoms or where I was spilling over the side of the shoe. To put it in perspective i felt like I could run more comfortably in vans than my brooks which is absolutely terrible lol. Barefoot shoes have been incredible for me, being able to splay my toes and be pain free and stable is huge. I do tend to agree that they are not optimal for concrete running, but options like altra, topo athletic and even lems seem to be shaking things up with anatomical footbeds with cushion. Lems are super cool and are my trail running/hiking shoe of choice right now. Lift in xeros, and have a variety of casual barefoot shoes. Would definitely recommend the altras for you like others mentioned!
If you’re getting bunions from wearing sneakers, you probably just need a wider pair of shoes. I’ve been a barefoot dancer my whole life but I’ve also done years of pointe which coincidentally made my feet shrink a half size because of the compression of putting your whole body weight on your toes, but my feet also widened. My feet got shorter and wider over time with dancing on pointe, but also dancing barefoot contemporary counteracted some of the negative effects, but I’ve been running for a couple years now and not dancing anymore but my feet have not changed because of my running shoes or any shoes I wear for that matter because I have shoes that are wide enough for my feet.
Having done mostly low profile, flexible shoes, or barefoot shoes for running, I can definitely say it’s better for healthy feet and arches and avoiding plantar fasciitis - but not on pavement. Everyone I know who runs with low profile, flexible shoes, or barefoot shoes, looks for dirt trails or runs next to the pavement on the dirt next to it or grass. Obviously, there’s more risk of uneven ground and then you can still hurt yourself and twist your ankle so you have to pick good trails.
It will change your running form though, so you definitely can’t switch back-and-forth, part of what it’s strengthening and conditioning is useless if you wear high cushion shoes, the rest of the time because it changes your gate and how you move. The indigenous Mexican tribe that made barefoot sandals famous, does actually run with a short bouncy gate, it’s different than our long strides with modern shoe technology. But they have a lot of the ultra long distance marathon records. So if you commit to it for 5 to 10 years it’s great, but if you want to switch to different kinds of shoes, it’s just gonna confuse your body. Consistency is so important with running to maintain cadence and momentum.
And it’s super painful to try to training them on pavement because they’re rubber. If you were wearing indigenous moccasins or leather sandals, the pavement actually isn’t as bad because of the leather think of even the control you have an actual bare feet if you run outside to go to the mailbox.
I will say I highly disagree with the “experts” who say to get two sizes bigger, you want it wide for your toes to spread sideways. You don’t want your foot to slip forward or floppy feet like you’re wearing clown shoes because that changes your foot pattern in a bad way - if barefoot is supposed to be more natural to your actual Barefeet, how is it natural to have to adjust for floppy shoes that are too big, because you’re having to hold it up with your shins to prevent yourself from tripping. Shoes should still fit.
Keltie the content lately is TOO GOOD❤
I'll admit got onto the barefoot craze when the Vibrams came along. As both Asian and a long time student of several martial arts - I was already used to doing a lot of things not in shoes as well as being used to having all of my toes working when kicking or with footwork for sparring.
Vibrams and other barefoot shoes helped me do more things without constricting my feet and as a relief from stiff, leather office/dress shoes - which also had a hard heel.
At minimum, barefoot shoes help with proprioception - and that knowing exactly what your feet are experiencing will help with avoiding slips, trips and falls as I age.
Same with allowing the feet to spread naturally, which is more stable when lifting weights in the gym.
As always, what works for some will not work for others and I do think that easing into barefoot shoes over a long period has less issues than these 30 day challenges.
I can't run due to highly damaged knees (no cartilage left) but I still really love my barefoot shoes. It was a bit of a struggle at first but now, but my posture is better, I enjoy feeling the texture of things under my feet and my wide feet are comfortable. Only downside is now I can't comfortably wear regular shoes like my Lowa hiking boots. I have a pair of Merrell Vapor Glove 6 and just ordered a pair of Wildling's Haldy because I'm freezing my feet off in rainy cold days.
I’ve been wearing barefoot shoes for 6 years now, transitioning to barefoot shoes only during the first year.
I’ve always hated not being able to wiggle my toes in shoes, feeling so constricted. However, my toes still aren’t able to spread widely and my lower back is still killing me.
I don’t run due to knee and back issues, but during strength and cardio workouts I enjoy being actually barefoot or wearing barefoot shoes, it helps to pay attention to posture. I also have a pair of barefoot hiking boots and I love feeling the ground I’m walking on.
Btw I never had any punctured soles! I don’t think that’s something to be worried about.
All the walking and running this video made me wanna visit or LIVE in Vancouver haha, nice shots and video editing! Also love hearing about your barefoot journey, it's funny to me that I always end up doing barefoot sports. Like, I did karate for 10 years, Pilates I'm currently at 12 years and now I go to a gym where they recommend doing the exercises barefoot / in socks. As someone who's wearing shoes all the time (at my house, at work, etc) it's nice to do that almost mandatory, I feel like it allows me to exercise my balance and toe spread (?) and also think a lot about my posture when I'm doing the exercises. Ps. I also don't deny the benefits of technology and love a good cushioned pair of shoes for my normal life haha or also for improving performance in sports like running, basketball, etc. 😅 Anyways, thanks for the video! 😊❤
Just like weight training, there are levels to barefoot training. Vivos are advanced. Not only are they a completely different shape than the "traditional" running shoe, they have no cushion. Start at the beginner level: Altras, Whitins on Amazon, toe socks(socks can also be too tight bringing toes together and causing bunions), toe spacers(for time increments), foot exercises and mobility practices, even just massaging your feet, or ball rolling.
We can benefit from a modern world while also practicing ancestral habits.
I've never and have no interest in running in barefoot shoes but I was really interested in working out in them, specifically crossfit. I realized at some point I really liked working out barefoot, lifting and calisthenics, because I felt like i could get a better feel of the ground. I never got the shoes but I strength train now in Pedestal Footwear, they're basically thick socks with a thick rubber base for stability. I can spread my shoes for deadlifts and feel comfortable doing a box step up.
I love mine, that said I don’t love wearing shoes and walk barefoot a lot, since I don’t live in Canada. Or anywhere particularly cold.
so when I got them it was heaven. It really helped a lot with my endless ankle rolling.
I dream of living somewhere warm where I can actually walk barefoot! Love that for you!
I love my Vibram five fingers for walks and going to the gym. I still prefer rotating my Hokas and Nike Free for runs. I’ve been wearing my Vibrams since 2010 since I read Born to Run, and have not regretted it since. Saying that you need to slowly transition into them is the best advice. You never have an idea how foot mobility and strength is ignore until you start going minimalist!
I noticed an improvement in foot / toe mobility during pandemic. I wasn't going into the office, so I wasn't wearing dress shoes, and usually I wasn't wearing shoes unless I was going outside.
I still do barefoot workouts at home several times a week, it makes a difference!
As someone who does ballet and has never worn barefoot shoes I have a ton of mobility in my feet. The most I've ever heard in terms of things to strengthen and exercise your toes are exercises like piano toes.
Your end wrap up about the fear mongering is so perfect. Yep. Just strengthen our feet. Work on spreading our toes and giving our toes space. A little.
Keltie I think you could try a whole foot rehab program!! Get the toe spacers...I've had them for several years now and progress is slow but my feet have absolutely changed. Ball rolling, toes spacers, some training days in the barefooters, but not all. It slowly helps. I did several months in trails in the bare feet shoes then I got padded zero drops for race day and I could go way faster but I could still recall the feeling of stepping so gingerly in the full barefoot ones. Toe spacers though !!
I used to work at the Running Room and based on customer feedback and my own experiences, Altra is a very popular brand. They still have cushioning (great for concrete) but they are a zero drop shoe.
In terms of sizing, I find most people need to buy a half size bigger then they think for all running shoes because the majority of folks don’t leave at least 1/2 of thumb’s width between the longest toe and the end of the shoe.
I have only barefoot shoes apart from my blundstones. I've had barefoot shoes for years of running, backpacking, hiking and even wearing to work every day. My knee problems are far less, my toes have the spead and my feet have actually grown like the man in the shop said. I honestly cant consider going back to normal shoes. Apart from my blundstones, i just need one shoe for looking smarter and outdoorsy
As a person who has worn barefoot shoes for the last probably 6 years even without going down the why they're so good for you rabbit hole, I've just gotten so used to wearing them and I really don't like wearing other shoes. I think you might just need to get used to walking in them like the guy said for 6 months or so or run on softer materials until you get used to walking on them all the time. But I can tell you, my issue isn't that my feet at this point are hating pavement and other things. I've done some decent hikes and climbs up mountains that are VERY rocky with small rocks and things too, and I so much prefer it now over any other shoes I have. And I wouldn't go back. Once you get used to it, you are kind of like "oh yeah, I think this is how it should be"
I also found some shoes that I really liked and they do look very nice. I have bohempia shoes which are made in Czechia and made from hemp. They have some fun colours and a good few styles.
I switched to barefoot shoes three years ago and love it - but when I know I have a long day of walking on concrete, I will still sometimes choose a cushioned shoe - it's true that we didn't evolve to walk on concrete and a little bit of cushioning might be beneficial in that case
I had multi-year ankle pain and was a constant ankle roller/sprainer. I switched to barefoot shoes and worked on strengthening my feet. This gives me more stability, has decreased my pain, and I haven't rolled my ankles since. I'm still not at the running point. I have tried the Altras, but I still feel unstable in them.
I went through the same stages few years ago and I came to the same conclusion: barefoot running on natural surfaces is great, concrete is a no no. For sprints and concrete I'd suggest zero drop shoes with a wide toe box. Those offer even level of cushioning throughout your foot, so it's kind of like barefoot but on a bit on sponge on top of the concrete. That's the perfect way to combine natural running with saving your joints. (Look at Altra running shoes for some good examples)
When I first got into running I wore Vivo’s purely because that’s the shoe I had at the time. I ran in the same pair for months, even ran my first half marathon in them! After that I decided I needed some cushion for longer distances. I now switch up my running shoes between a “standard” shoe and Altra’s, with zero drop and wider toe box. Vivo’s are now my favorite gym shoes and occasional walk shoes. I’ve discovered I just love to mix it up!
I haven’t finished the video yet but I just have to make a couple of comments where we’re at already. Vivo are popular but omg, they’re the most narrow barefoot shoes ever. I would never recommend them unless you have incredibly narrow feet naturally. Your feet should be wider than you think they are as well, your big toe is pointing in quite a bit and with enough barefoot living they will return to their natural, wider shape. This will take more than shoes, you’ll need to do corrective exercises and toe spacers too.
Also, you should take months to transition because you’re using a different chain of muscles for running than shoes that have an elevated heel. You can adjust your posture and foot strike for barefoot shoes right away but those muscles take time to retrain/ build.
If you keep up with barefoot look for trail runners to get extra grip. If you get a different brand you would also have room to add a cushioned insole, which I would recommend for runs on pavement but I’d go fully barefoot (no insoles) for runs on dirt/ grass/ trails.
I loved this video! Your conspiracies got me at the end 😂 my posture is a constant struggle while running. Side note though, please can you do a wardrobe tour of your activewear. Your matching leggings/jackets/tops are 😍🔥
I used barefoot shoes to help re-train my body to run properly again after an injury. After the years I found I prefer 'normal' running shoes (classic On Cloud, Lulu Blissfeel, etc), but keep barefoot/minimaliat shoes around for walking and hiking.
I think that's a good sweet spot of barefoot and performance!
I love walking in my Vivos, but the learning curve was huge! You have to be constantly aware of your form at first, but it becomes second nature eventually. I would not recommend running or any high impact activities in these, but walking, lifting, yoga, or other mobility work is great!
I love my vivo shoes for walking, but for running I switched to Altra running shoes - they have the wide toe box but with cushion
OOO I've been wanting to try Altra running shoe so bad!!
@@KeltieOConnor I listened to the founder talk on a podcast (tetragrammaton) and it was really interesting. They had to make their own foot molds for manufacturing because all the other companies were using the pointy toe version
As someone who has very wide feet, minimalist shoes have been a game changer!! I've hated shoes my whole life and now I can finally wear shoes and not be in pain at the end of the day! I feel like I have better balance because I can feel the ground underneath me. My low back pain is gone. I definitely have better posture. For me, they are a must! And my family teases me that I look like I make my own deodorant. 😅
I love your channel but this review isn’t fair. You can’t adapt to barefoot shoes in 30 days. I do hiking and race walking and I’ve been using barefoot shoes for years now and it’s been great for me (got rid of all kind of small aches I had for years) but it took me FOUR MONTHS to go back to my walking mileage and maybe six months to a year to reliably get back to my past speed. And I still feel my workouts being harder than they used to be.
All your lower body muscles have to adapt to the change and it’s a long journey. I felt my walking way more in my abs and in my hips. You start to learn that hips control your feet’s landing and you start to make your walking softer in general. Heel cushioning really turned all of us into heel slammers and the muscles that control heels descent are not in your feet and ankle complex, they go up to your abs.
Concrete is irrelevant when you’ve learned to strike softer.
It took me about 6 months to transition back in 2011. I started wearing Vibram Five Fingers when I was 23 and a new personal trainer. I've been a faithful Vibram wearer ever since. The first month was so painful even though I only walked and lifted in them but man, I'll never go back. Vibrams for life!!
Yeah, if you don’t treat them like a gimmick and really put in the effort, you’re never gonna go back.
I love my vivos for plyometrics and compound lifts in the gym - but I wont walk on the cement with them - my joints can handle it, its not worth it. Maybe doing yoga or light strength training in toe spacers might help with your toe spread! Love this video!
wait also try the altra running shoes! they are padded, but still have less of a heel drop and wider toe box!
I'm not a huge chocolate person, so the first time you recommended the chocolate salt heated up, I was skeptical. But it's cold outside and I'm fighting a cold this week so decided to give it a try. It's soooo good! Thanks for putting me on!
Hiiii! Keltie, I love your videos and you! You’re an inspiration and your videos are so down to earth and outright awesome!! I was hoping you would do a 30 day dance challenge!!