Glad I just found this gold mine! Would be great if you could do a video on the effect of overpronation/what over-pronated runners should pay attention to. Thanks!
I could not find the super like button so I restricted myself to the like button. Thank you for producing videos that are answering questions with answers that are at first counter intuitive yet become so obvious once we understand better all the forces involved. This mean that for many people going to minimalist shoes injury will occur not necessarily because of the shoe but a change the runner tackle the ground with his foot which cause the ground force to spread in our foot and leg in a damaging way. Very interesting!
Once I heard an interview with some Kenyan who was used to run barefoot when he was young and the question was wheter it is better to run barefoot or with shoes and he said "definitelly with shoes". My opinion is that running barefoot is good for training (in reasonable speed) but it is better to change barefoot running with running shoes. And to add another note - I read some book about athletes training in 60ies and they used thin cushion in their boot and were ofter injured. But I like running barefoot sometimes - but in really slow tempos.
I'm really happy the barefoot running community has woken up to this. Commonly hear the advice "if you're getting a sore calf/achilles tendon" you're running wrong. Which I heard a lot starting out. It was useful to find a barefoot stride that "worked for me". This is an important topic, thanks for covering it.
Wish I’d seen this video years ago! Knowledge is everything. Coming back from knee surgery I found it easier on my knee to run more forefoot. Even in cushioned shoes (Altras), I managed a metatarsal stress fracture at relatively low mileage when I ran into a rabbit hole I didn’t see as it was covered with grass. It wasn’t the shoes which caused my injury but my forefoot running style combined with overstriding. The foot still goes through supination and pronation during the windlass mechanism irrespective of where the limb is - the further away from centre of mass it is the more these forces increase. Currently following the Older Yet Faster method wearing vibram FiveFingers and running landing with my whole foot underneath my CoM, like you were in on the treadmill. Running 4 miles painfree and my times are getting quicker. Also my legs feel super fresh after running with no plantar foot soreness.
Years ago I had bad shin splints. I jogged barefoot slowly on a treadmill on a slight incline for a few weeks. It fixed them. I think eliminating the heel strike strengthens the calves and relieves the stress on the shin area.
Definitely downhill heel strike is the best way to get shin splints. After that normal heel strike. To get Achilles tendon issues toe strike is the way go. To not have issues slight outer foot bouncy touch under center of mass is best. Best to listen to the: If there is soreness ok, if there is pain something is wrong.
I keep a 10mm, 8mm, and 5mm running shoes in my rotation, plus a barefoot sandals. I use each of them every week, with my barefoot sandals usually used twice a week. So in total 5 runs a week. I've used each one of them for long runs, including my sandals (half marathon distance is currently my longest runs in them). I don't think I ever consciously alter my running form depending on the footwear I am wearing (at least that's what I think). And no, I never consciously "toe dipping" in my runs. Tried that once, not feeling good, and didn't think it improves my running anyway. Seems to work well for me, keeping a variation of footwear in 1 rotation. Have been relatively injury free for... 5 years now, I think, and still getting new PBs even in my 40s now (been running for around 12 years now, was in much worse condition when I started 😂).
Interesting. I'm running barefoot shoes and I've never ever had such thinking. I just run normally. Train long enough and your feet will harden but I've neve seen any reason for myself to try to run in such bizzarre manner :D.
to be a good forefoot runner, you need to know how to relax and move with minimal exertion. You can't be reaching like that, you have to let momentum carry you through the gait cycle to avoid overstrain. It's something I had to learn after shin splints and calf strains - if you are not relaxed your body can't take it long-term.
Like your videos. While there is risk of running in minimalist shoes, surely the answer cannot be the popular moon shoes with 40mm stack. The higher the stack, the more leverage. The horizontal instability from those high stack shoes is asking for trouble - hips, knees, etc. IMO, 20-25mm stack is good compromise. Unfortunately, there are few options in that range.
I do trail running in barefoot shoes. I don't do the toe dipping in my normal gait, but I have a problem with doing this when I leap across streams, etc., where my subconscious goal is to keep my heels out of the water. I can tell it creates a lot of stress in my foot.
Yes, I definitely run differently in my 5-fingers (normally I'm an Altra person). I think I keep my knees bent to run kindof with my body closer to the ground, to let my toe-strike happen right beneath me. It's a bit slower than my normal style, and blasts my Achilles and calves if I haven't run in them for a while, but is a nice change for a shorter slower run occasionally. There really is a problem of availability of shoes for people with wide splaying feet, and my big toe "knuckle" is enlarged from arthritis. I often have to re-tie my laces to ignore the bottom pair of holes to allow for this. I can't be alone in this?! X
Yup I have a very high-set 4th toe and to date only Altras have a square enough toe box for me. And "wide" shoes are not a fix because the rest of my foot is narrow, all the drama comes from my toes. Although for casual wear Splay shoes are similarly shaped to Altras. I tried to transition into 5-fingers like my husband did but it was an awful lot of work and stress on my lower legs without a lot of benefit. I try to stick to zero drop shoes to keep me from overstriding and heel striking too badly but joining the barefoot running cult wasn't in the cards for me lol.
Hi Fredrik, i enjoy your videos. They challenge some assumptions that i didn't realise i was attached to. I have an idea for a video since so many watching your videos are intetested in efficiency and injury prevention. One is the effect of bodyweight on injury risk and efficiency another idea would be running volume and injury, specifically some of the rules of thumb such as increasing weekly distance by 10% I think we often major in the minor stuff, bodyweight an preparedness/ proper progressive overload seem to be most common variables that cause injury. But perhaps this phenomenon is more of a begginer to intermetiate problem.
I run barefoot for years and I always cringe when I see people in VFFs say this is the right way to run in barefoot shoes. One of my friends is a perfect example, he can't run longer than 20 minutes because his calves start to cramp, yet he's convinced he's doing everything right and I risk injury because my heels touch the ground. I'm mostly midfoot running and I haven't had any running related injury in years with 50k being the longest distance so far.
When you explain the sum of forces with toe-dipping, there is one consideration that you skipped over. By reaching forward and contacting the ground more lightly before the body passes over it, that runner is able to absorb & spread the force over a much longer contact time. So in all likelihood, the peak force is actually lower, even if it's more strenuous over the whole stride. There has to be a reason why people do that instinctively. (Would you consider gluing LEGOs to your treadmill for us-for science, of course?)
If you dont mind I would like to ask / suggest a topic for video. Is there an underlying cause in someone's form that makes him/her prone to shin splints. I cant get rid of mine for 6 months. When I am running extremely slow and stiff and short stride without using my leg muscles to toe off (just kinda bouncing) it seems to be better.
Great topic idea, would be nice to hear if there is anything specifically important around running form towards preventing shin splints. For me, I got it when starting to run and it kept coming back when I increased volume and intensity too much/fast.
Do you think the overextension is something that the runner carries over from heel-striking in cushioned shoes? When I was learning about barefoot shoes not too long ago, I heard a number of times that you have to take shorter steps and land with your feet under yourself. I started walking on my forefoot, and it's easy to know when I'm reaching too far. Perhaps these runners didn't get the memo? Surely they'd know that it feels wrong to do that. :P
Does anyone know how to fix that form? Any corretive excercises? I have developed that after surgery, and it's even when im walking, i have shin pain and now when it's gone i want to fix this.
i find myself doing this toe dipping wirh 5fingers. It should be pointed out that, at least for me, the reason its natural to do it is that you need some time to know if the some part of the foot needs to react to any stones (which it can do extremely quickly) therefore there is no real load at the time the toes go down, I dont think its fair to compare standing oin your toes when forward or back because you dip your toes when litterally flying through the air as a way of knowing whats in front of you- your weight still goes down when the foot is underneith you. Humans are 2m years old. Shoes are a relatively recent invention, Spend enough time running on bare feet and they will sort out what needs to happen to avoid injury
I don t see that much of a difference in forces, as you will touch the ground with the heel shortly after the toes. My assumption is that the moment when the forces are most on the legs, will or can be comparable for both styles.
honestly, the rationale for softer landing while running in barefoot shoes really baffles me. I land pretty hard on the ground (judging from the sound) and mostly on the entirety of my foot (with emphasis on transitioning promptly from yielding to extension) and quite enjoy the ground smack. Then again, I run mostly 3-4k per session, so I might be in the wrong here 🤣
I use BF shoes on occasion on trails and hill repeats on a local grassy hill. With the purpouse og strengthening the small muscles in my feet and calfs. Is that a bad idea?? ( also go heavy in the gym with low reps for pure strength )
Hi Coach Fredrik, great video as usual! Do you think there's a benefit to doing some running (with proper form!) in barefoot shoes, eg, to strengthen the feet and calves or is there no such benefit?
If you can, run barefoot. Pavement and concrete is no issue, as long as there's not too much sharp edged gravel (or nails or razor blades or hypodermics.....). "Barefoot" shoes are not barefoot in the slightest. Just shoes with a midsole as hard as asphalt and strange ergonomics. Running barefoot, you'll rub the skin off your forefoot, if you poke your feet out in front of you and dip your toes down. And you immediately feel that. But once you stick a rubber barrier between your foot and the ground, you no longer get that immediate correction. Running barefoot on pavement, you also can't heel strike for any duration, since when the foot goes through its natural pronation upon landing, the distance between heel and forefoot lengthens. Again, rubbing up your foot. So you're forced to keep the heel off the ground. You're also forced to land as close to directly beneath you as you can. Hence minimising ground contact time. Since anything else, increases horizontal deceleration/acceleration, which also rubs up your feet. The foot has lots of nerve endings. Humans evolved to run barefoot WITH THE AID of those nerve endings. Once you cover those up, with any form footwear, what you end up doing, has no more in common with barefoot running, than running in any other form of footwear. Of course, as opposed to animals, humans are able to develop technology which can aid certain activities. As much as I kind of wish at least the Olympic Marathon was still limited to barefoot entrants (Bikila's 2:15 at the time world record 60 years ago was ran barefoot, in Rome, indicating today's top racers wouldn't be too far off current shod pace), chances are that optimised footwear are ultimately at least a slight performance enhancer. And for most people, it's just not viable to run around all year barefoot. It must be cold in Sweden in the winter. Not to mention they probably spread liberal amounts of gravel on roads there in the winter, to keep cars from sliding around. But once you're wearing shoes, you're running shod. Not barefoot. On a scale from 0 barefoot, to 100 carbon plated 40mm stack Super Shoe, 5 fingers are still at least 90. Any claim they're somehow much more "barefoot" than that, just because they look weird, is just a sales pitch.
I feel like bering caught in the dark lol. By the way in your course: thr video strong stable mobile hips is same as adductor strength with kettleball (Swedish version).
I tried running a bit in my sandals last week. Was definitely doing this, but then I started landing more on my forefront and heel at about the same time. It was a bit more impact, but it felt a lot better. I just had to run slower to find my comfortable stride. Which has been a problem for me in barefoot/zero drop shoes. My speed is much slower and I have no idea how to find a comfortable stride when I pick up faster paces (7:30 mile for me).
Been running barefoot and in vibrams for past 4 years and this is not how I run. Yes, there is a specific way to learn barefoot running. You must start slow. Increasing distance or switching to barefoot all of a sudden will increase in risk of injury. Please do not spread false information.
Shoes were mostly invented before hard road surfaces. Modern road surfaces are designed first and foremost for wheels to roll efficiently, and tires to have good traction. Not for walking and running on.
Haha this video made me laugh, I used to run in barefoot shoes with my toe pointing downward (plantarflex) before each footstrike but now since I run from the hips and allow my heel to kiss the ground my foot is level before impact.
Actually, there is no research that’s valid or reliable. That shows that there are any benefits to barefoot shoes and there are research findings which show their harmful.
obviously you don't know how the barefooters walk or run, in your video you show a couple or runners which are completely un-common way to run for barefooters, as we pay attention in windlass mechanism other way we'll goiong to suffer of Shin splints, an other injuries. then the barefoot NOT WALKING WITH TOES, we tend to use BOF or midfoot strike, if you assuming about how the barefooters walk first try to talk with experienced people. people who all the times use barefoot shoes
I don't know what techniques you refrerring to, as He did not mention any of them, then all we when started to walkin in barefoot at least need to learn how to, as I said that can cause injuries. @@ollietizzard5180
Glad I just found this gold mine! Would be great if you could do a video on the effect of overpronation/what over-pronated runners should pay attention to. Thanks!
I could not find the super like button so I restricted myself to the like button.
Thank you for producing videos that are answering questions with answers that are at first counter intuitive yet become so obvious once we understand better all the forces involved.
This mean that for many people going to minimalist shoes injury will occur not necessarily because of the shoe but a change the runner tackle the ground with his foot which cause the ground force to spread in our foot and leg in a damaging way. Very interesting!
Once I heard an interview with some Kenyan who was used to run barefoot when he was young and the question was wheter it is better to run barefoot or with shoes and he said "definitelly with shoes".
My opinion is that running barefoot is good for training (in reasonable speed) but it is better to change barefoot running with running shoes.
And to add another note - I read some book about athletes training in 60ies and they used thin cushion in their boot and were ofter injured.
But I like running barefoot sometimes - but in really slow tempos.
I'm really happy the barefoot running community has woken up to this. Commonly hear the advice "if you're getting a sore calf/achilles tendon" you're running wrong. Which I heard a lot starting out. It was useful to find a barefoot stride that "worked for me". This is an important topic, thanks for covering it.
Wish I’d seen this video years ago! Knowledge is everything. Coming back from knee surgery I found it easier on my knee to run more forefoot. Even in cushioned shoes (Altras), I managed a metatarsal stress fracture at relatively low mileage when I ran into a rabbit hole I didn’t see as it was covered with grass.
It wasn’t the shoes which caused my injury but my forefoot running style combined with overstriding. The foot still goes through supination and pronation during the windlass mechanism irrespective of where the limb is - the further away from centre of mass it is the more these forces increase.
Currently following the Older Yet Faster method wearing vibram FiveFingers and running landing with my whole foot underneath my CoM, like you were in on the treadmill. Running 4 miles painfree and my times are getting quicker. Also my legs feel super fresh after running with no plantar foot soreness.
Years ago I had bad shin splints. I jogged barefoot slowly on a treadmill on a slight incline for a few weeks. It fixed them. I think eliminating the heel strike strengthens the calves and relieves the stress on the shin area.
Definitely downhill heel strike is the best way to get shin splints. After that normal heel strike.
To get Achilles tendon issues toe strike is the way go.
To not have issues slight outer foot bouncy touch under center of mass is best.
Best to listen to the: If there is soreness ok, if there is pain something is wrong.
I keep a 10mm, 8mm, and 5mm running shoes in my rotation, plus a barefoot sandals. I use each of them every week, with my barefoot sandals usually used twice a week. So in total 5 runs a week.
I've used each one of them for long runs, including my sandals (half marathon distance is currently my longest runs in them).
I don't think I ever consciously alter my running form depending on the footwear I am wearing (at least that's what I think). And no, I never consciously "toe dipping" in my runs. Tried that once, not feeling good, and didn't think it improves my running anyway.
Seems to work well for me, keeping a variation of footwear in 1 rotation. Have been relatively injury free for... 5 years now, I think, and still getting new PBs even in my 40s now (been running for around 12 years now, was in much worse condition when I started 😂).
This is a great point. Thanks
Interesting. I'm running barefoot shoes and I've never ever had such thinking. I just run normally. Train long enough and your feet will harden but I've neve seen any reason for myself to try to run in such bizzarre manner :D.
to be a good forefoot runner, you need to know how to relax and move with minimal exertion. You can't be reaching like that, you have to let momentum carry you through the gait cycle to avoid overstrain. It's something I had to learn after shin splints and calf strains - if you are not relaxed your body can't take it long-term.
Like your videos. While there is risk of running in minimalist shoes, surely the answer cannot be the popular moon shoes with 40mm stack. The higher the stack, the more leverage. The horizontal instability from those high stack shoes is asking for trouble - hips, knees, etc. IMO, 20-25mm stack is good compromise. Unfortunately, there are few options in that range.
I do trail running in barefoot shoes. I don't do the toe dipping in my normal gait, but I have a problem with doing this when I leap across streams, etc., where my subconscious goal is to keep my heels out of the water. I can tell it creates a lot of stress in my foot.
Yes, I definitely run differently in my 5-fingers (normally I'm an Altra person). I think I keep my knees bent to run kindof with my body closer to the ground, to let my toe-strike happen right beneath me. It's a bit slower than my normal style, and blasts my Achilles and calves if I haven't run in them for a while, but is a nice change for a shorter slower run occasionally.
There really is a problem of availability of shoes for people with wide splaying feet, and my big toe "knuckle" is enlarged from arthritis. I often have to re-tie my laces to ignore the bottom pair of holes to allow for this. I can't be alone in this?! X
Yup I have a very high-set 4th toe and to date only Altras have a square enough toe box for me. And "wide" shoes are not a fix because the rest of my foot is narrow, all the drama comes from my toes. Although for casual wear Splay shoes are similarly shaped to Altras. I tried to transition into 5-fingers like my husband did but it was an awful lot of work and stress on my lower legs without a lot of benefit. I try to stick to zero drop shoes to keep me from overstriding and heel striking too badly but joining the barefoot running cult wasn't in the cards for me lol.
Hi Fredrik, i enjoy your videos. They challenge some assumptions that i didn't realise i was attached to.
I have an idea for a video since so many watching your videos are intetested in efficiency and injury prevention. One is the effect of bodyweight on injury risk and efficiency another idea would be running volume and injury, specifically some of the rules of thumb such as increasing weekly distance by 10%
I think we often major in the minor stuff, bodyweight an preparedness/ proper progressive overload seem to be most common variables that cause injury.
But perhaps this phenomenon is more of a begginer to intermetiate problem.
I run barefoot for years and I always cringe when I see people in VFFs say this is the right way to run in barefoot shoes. One of my friends is a perfect example, he can't run longer than 20 minutes because his calves start to cramp, yet he's convinced he's doing everything right and I risk injury because my heels touch the ground. I'm mostly midfoot running and I haven't had any running related injury in years with 50k being the longest distance so far.
When you explain the sum of forces with toe-dipping, there is one consideration that you skipped over. By reaching forward and contacting the ground more lightly before the body passes over it, that runner is able to absorb & spread the force over a much longer contact time. So in all likelihood, the peak force is actually lower, even if it's more strenuous over the whole stride. There has to be a reason why people do that instinctively. (Would you consider gluing LEGOs to your treadmill for us-for science, of course?)
If you dont mind I would like to ask / suggest a topic for video. Is there an underlying cause in someone's form that makes him/her prone to shin splints. I cant get rid of mine for 6 months. When I am running extremely slow and stiff and short stride without using my leg muscles to toe off (just kinda bouncing) it seems to be better.
Great topic idea, would be nice to hear if there is anything specifically important around running form towards preventing shin splints.
For me, I got it when starting to run and it kept coming back when I increased volume and intensity too much/fast.
Gold! 🙂
Do you think the overextension is something that the runner carries over from heel-striking in cushioned shoes? When I was learning about barefoot shoes not too long ago, I heard a number of times that you have to take shorter steps and land with your feet under yourself. I started walking on my forefoot, and it's easy to know when I'm reaching too far. Perhaps these runners didn't get the memo? Surely they'd know that it feels wrong to do that. :P
would this running style develop when no shoes are worn at all? how do hunter tribes run?
Does anyone know how to fix that form? Any corretive excercises? I have developed that after surgery, and it's even when im walking, i have shin pain and now when it's gone i want to fix this.
i find myself doing this toe dipping wirh 5fingers. It should be pointed out that, at least for me, the reason its natural to do it is that you need some time to know if the some part of the foot needs to react to any stones (which it can do extremely quickly) therefore there is no real load at the time the toes go down, I dont think its fair to compare standing oin your toes when forward or back because you dip your toes when litterally flying through the air as a way of knowing whats in front of you- your weight still goes down when the foot is underneith you. Humans are 2m years old. Shoes are a relatively recent invention, Spend enough time running on bare feet and they will sort out what needs to happen to avoid injury
I don t see that much of a difference in forces, as you will touch the ground with the heel shortly after the toes. My assumption is that the moment when the forces are most on the legs, will or can be comparable for both styles.
Can the toe-dipping style cause plantar fasciitis? I got it and now trying to figure out what caused it. I believe I run with a toe-dipping style.
honestly, the rationale for softer landing while running in barefoot shoes really baffles me. I land pretty hard on the ground (judging from the sound) and mostly on the entirety of my foot (with emphasis on transitioning promptly from yielding to extension) and quite enjoy the ground smack. Then again, I run mostly 3-4k per session, so I might be in the wrong here 🤣
I use BF shoes on occasion on trails and hill repeats on a local grassy hill.
With the purpouse og strengthening the small muscles in my feet and calfs. Is that a bad idea??
( also go heavy in the gym with low reps for pure strength )
Hi Coach Fredrik, great video as usual! Do you think there's a benefit to doing some running (with proper form!) in barefoot shoes, eg, to strengthen the feet and calves or is there no such benefit?
I now use them for walking - not running - and have found that there is definitely strengthening of feet and lower leg without the impact risk
If you can, run barefoot. Pavement and concrete is no issue, as long as there's not too much sharp edged gravel (or nails or razor blades or hypodermics.....). "Barefoot" shoes are not barefoot in the slightest. Just shoes with a midsole as hard as asphalt and strange ergonomics.
Running barefoot, you'll rub the skin off your forefoot, if you poke your feet out in front of you and dip your toes down. And you immediately feel that. But once you stick a rubber barrier between your foot and the ground, you no longer get that immediate correction.
Running barefoot on pavement, you also can't heel strike for any duration, since when the foot goes through its natural pronation upon landing, the distance between heel and forefoot lengthens. Again, rubbing up your foot. So you're forced to keep the heel off the ground.
You're also forced to land as close to directly beneath you as you can. Hence minimising ground contact time. Since anything else, increases horizontal deceleration/acceleration, which also rubs up your feet.
The foot has lots of nerve endings. Humans evolved to run barefoot WITH THE AID of those nerve endings. Once you cover those up, with any form footwear, what you end up doing, has no more in common with barefoot running, than running in any other form of footwear.
Of course, as opposed to animals, humans are able to develop technology which can aid certain activities. As much as I kind of wish at least the Olympic Marathon was still limited to barefoot entrants (Bikila's 2:15 at the time world record 60 years ago was ran barefoot, in Rome, indicating today's top racers wouldn't be too far off current shod pace), chances are that optimised footwear are ultimately at least a slight performance enhancer. And for most people, it's just not viable to run around all year barefoot. It must be cold in Sweden in the winter. Not to mention they probably spread liberal amounts of gravel on roads there in the winter, to keep cars from sliding around.
But once you're wearing shoes, you're running shod. Not barefoot. On a scale from 0 barefoot, to 100 carbon plated 40mm stack Super Shoe, 5 fingers are still at least 90. Any claim they're somehow much more "barefoot" than that, just because they look weird, is just a sales pitch.
I feel like bering caught in the dark lol. By the way in your course: thr video strong stable mobile hips is same as adductor strength with kettleball (Swedish version).
I tried running a bit in my sandals last week. Was definitely doing this, but then I started landing more on my forefront and heel at about the same time. It was a bit more impact, but it felt a lot better. I just had to run slower to find my comfortable stride.
Which has been a problem for me in barefoot/zero drop shoes. My speed is much slower and I have no idea how to find a comfortable stride when I pick up faster paces (7:30 mile for me).
Been running barefoot and in vibrams for past 4 years and this is not how I run. Yes, there is a specific way to learn barefoot running. You must start slow. Increasing distance or switching to barefoot all of a sudden will increase in risk of injury. Please do not spread false information.
How did people run before shoes were invented?
Shoes were mostly invented before hard road surfaces.
Modern road surfaces are designed first and foremost for wheels to roll efficiently, and tires to have good traction. Not for walking and running on.
They didn´t run - they walked. Running is a highly inefficient way to move for humans.
Haha this video made me laugh, I used to run in barefoot shoes with my toe pointing downward (plantarflex) before each footstrike but now since I run from the hips and allow my heel to kiss the ground my foot is level before impact.
Actually, there is no research that’s valid or reliable. That shows that there are any benefits to barefoot shoes and there are research findings which show their harmful.
But they look so 'Planet of the Apes' cool
obviously you don't know how the barefooters walk or run, in your video you show a couple or runners which are completely un-common way to run for barefooters, as we pay attention in windlass mechanism other way we'll goiong to suffer of Shin splints, an other injuries. then the barefoot NOT WALKING WITH TOES, we tend to use BOF or midfoot strike, if you assuming about how the barefooters walk first try to talk with experienced people. people who all the times use barefoot shoes
He talks about more sensible barefoot techniques at the end of the video. When I flirted with barefoot running I definitely did the toe-dipping thing
I don't know what techniques you refrerring to, as He did not mention any of them, then all we when started to walkin in barefoot at least need to learn how to, as I said that can cause injuries.
@@ollietizzard5180
You have no idea what natural running is about! You 're using the midfoot not forefoot!Stop misleading your subscribers...Stick to Hokas