the barefoot community doesn't publish enough of this kind of info. the points made here are key, but they are often glanced over or not emphasized enough when talking about barefoot. very good.

I didn't transition right and overdid barefoot running in my first two weeks which got me an achilles tendinopathy. Take this video seriously to avoid injury and months of rehabilitation!

I’m in my 50,S. Barefoot trail running about 10 years. This guy’s info is solid.

This stuff is no joke. I suffered every possible strain and overuse injury when making this transition to barefoot shoes, including bone and fat pad bruises from walking on concrete, a stress fracture from jogging, and badly strained arch muscles. All of these took months to years to heal. I wish I would have known these risks were so real, and gone extremely slowly. Conventional shoes secretly and quietly cause severe weakness of the foot muscles, bones, and natural fat pad cushioning. In fact, I suffered bad plantar fasciitis that was fixed by permanently transitioning to barefoot shoes (Vivobarefoot)

I'm transitioning now, and after training and stretching my feet for a few weeks I've become super bouncy, lol. And all my foot pain is gone! Our feet are so amazing, and it's a lot of fun learning about them. Thank you for all the inforrmative video's!

i don't run (both knees were smashed open in a car crash) but i walk a hell of a lot and i'm working on getting into the groove of barefoot shoes - it's making me realise we've all been misled. i can't believe i've been so uninformed my whole life. transitioning to barefoot shoes is hurting muscles everywhere from the waist down! today it's one specific place on my thighs and a spot near my left heel. yesterday it was my calves and glutes. my body has been warped beyond belief by modern society and it's utterly devastating in hindsight. i can't go back now. i wouldn't want to for any reason.

Ran with barefoot shoes and got bursitis immediately, didn’t realize how hard of a transition it would be. Always had cardio for days but underestimated how week my feet had gotten over the years

I physically can't prevent myself from heel striking when I run in cushioned shoes, so I've had to pick up a minimalist pair to experiment with. Funnily enough, it's instantly changed my gait! I'm only two weeks into a couch to 5k app, but that's 5 sessions further than I managed with cushioned shoes! I just kept waking up with bone pain before, and now I'm not - it's really ridiculous how the shoes can change the gait so much.

Speaking as a middle-aged man, the easiest thing I found to do was transition to barefoot. You are not learning a new skill but rejuvenating an existing dormant one. Ergo, you'll be amazed how natural it feels. However, be warned, my western lifestyle (wearing fitted shoes, sitting a lot) meant that much had to "wake up". Shoes make your tendons (e.g. achilles) shrink as they're unaccustomed to be lengthened that extra bit that being barefoot demands. Similar soreness to soft-tissues from the knee down is quite normal. Remember, some soft tissues carry little blood; ergo they strengthen much slower than the main muscle groups. If you're an experienced runner, you may find it even harder. Physical gains are a fairly rinse-and-repeat linear progression. Learning to undo all of that shod-running technique (the energy creation and expenditure of barefoot running is nothing like shod running, cadence, elevation, hamstring usage, all different) is gonna be hard. We humans, once a behavioral system becomes entrenched...change is hard! In any event, start with a "zero drop" show that lets your foot spread and take it slow and be barefoot whenever you can. It took me 6 months of walking daily (another hidden joy; man you get fast at walking!) . Rule of thumb. If I can't screw my shoe into a ball in one hand, I don't buy it. Even my Vivobarefoots have the insole taken out. After 10 years of this, my body is so reliant upon feedback from my feet, if I walk in a traditional sneaker, my back soon gives me a shock signal. So, feet doing their job then. In summary, like with anything in the health/fitness arena, the tortoise always beats the hare. Oh btw, the answer to the question I'm always asked is "If I hurt, I wouldn't do it...unlike shod runners".

4:19 foot strengthen 10:00 how to start 13:55 summary

I walked barefoot for an entire weekend at a music festival. Chronic, debilitating back pain simply vanished after the first few hours and returned as quickly when I put my shoes back on. I’m never going back to conventional footwear.

Walking can also help tremendously. I don't even use barefoot, but focusing on correct pronation, my feet are getting stronger, beefier and getting better circulation ( warmer feet). Also I can walk for hours without getting tired and I don't need any recovery time because of the low impact.

I finally did it and run my half marathon with barefoot shoes! I've been walking and running for like 3 years now and did it very slowly even without any foot issues before the transition. I've had Achilles tendonitis and that is because I run too much too quickly and too fast. I still feel the heavier loads on my calves sometimes but I have been injury free apart from what I mentioned and my knee problems went completely away while being able to run on tarmac. Something I haven't been able to do with 'conventional' running.

This guy brings credible sources for everything he says. Amazing

I learned how to touch type last year. Started out with 2 fingers then go to positioning and memorizing key positions (letters only) which took me 2 weeks. After that, I started to type and get use to specific word patterns and key strokes. I started from 25-30 wpm to 50-60 peaking at 70 wpm (not actual words yet, 50 wpm if proper ones w/o periods, commas, and the like) which took at total of 1 month, 10-40 minutes a day of typing. Right now, I am trying to get used to the other keys such as numbers, shortcuts, and symbols. The reason I mentioned this is that, I found it relatable the process of learning a new skill. I want to learn properly how to jog and run for physic and mental health fitness since it calms me down while I exercise. Knowing the information about foot and shoe preference and running styles would greatly improve my efficiency and produce results. I'll continue on with my research. Thanks for making this video!

After 8 years in orthotics for plantar fasciitis, I'm trying this approach with the help of a forward thinking physiotherapist. This is great supplemental info, and well presented for the maximal shoe 'exit' plan. Thanks!

I am one of the few enlightened runners who completely changed from regular running shoes to barefoot running. Used to have herniated discs and sciatic nerve pinching. Thank God didn't get the surgery but my chiropractor told me about barefoot walking running and I jumped on the wagon. These vids fill me up with the Info needed to learn more this life style.

The thing about the tow box probably explains why I've always bought shoes with wider tow area.

I’ve been wearing barefoot only for months, and wore barefoot shoes on and off for a few years. But the other day I tried my first run. Now this isn’t just my first barefoot run, but my actual first run outside. It’s three days later and I still don’t feel normal in my lower calves/Achilles! I realised quickly I need way more info, training, and stretching. Hence my being here.

The most logical explanation for why I developed plantar fascitis; transitioned to low-profile shoes far too quickly. Out of running for 5 months and back to the base foot strength training.

I really appreciated the research showing how slowly you build up the arch. I have significant back issues and barefoot shoes just haven’t felt good on my back. Even just standing. So I’ll give the exercises some more time.

Glad I found this video. I fully believe that my last pair of shoes with a very rigid arch support helped ruin my feet further than they were over the last year or two. I am now researching barefoot shoes and exercises to help heal my feet. I don't run (unless being chased 😂) but I do want to get back to walking regularly.

I appreciate your focus on the research. A few years ago I switched to forefoot striking in modern shoes. I am now starting my transition into minimal shoes by walking and working in minimal shoes, doing strengthening exercises, and still running in modern shoes. After a few months of this, I hope to begin to transition to running in minimal shoes. I'm not sure I ever quite see myself fully barefoot running but we'll see how it goes. Thank you for the quality information.

After a lot of searching I can finally formulate a complete transition plan. Thank you.

Thank you so much for this information. I only recently began running but was experiencing painful shin splints and foot pain during and after running. Following your exercises for fixing flat arches, and correct running form videos have been game changing. The pain significantly lessened almost immediately. This content is absolute gold.

This is golden. I made my transition in 2012 and agree totally

The quality and attention to detail is absolutely insane, great job!

Thank you SO much for including all the studies in your video!!

Absolutely CRIMINALLY underrated video! 💯💯💯💯💯 Super well done with plenty of actionable takeaways. From one fitness pro to another, THANK YOU‼👏🏾

Exactly what I was looking for. Thanks!

Thank you! I want to run in sandals and need the patience you point out.

Thank you so much for this, I’ve been wanting to switch to barefoot for a long time but I’ve been worried about all the injuries people talk about when they switch too fast. This gives me a lot more confidence to actually start this process :)

Very well said! Got my first minimalist sandals today, and I'll follow your plan 💪🏽

Excellent content excellently explained - as always!!! So glad to have found your channel.

Excellent video. Just what I needed before transitioning to barefoot. Many thanks for this.

Wow, so informative, to the point and easy to absorb! Great content and the best out there on the subject, thanks so much!

Wished I had this info 60 days ago. I went all in on barefoot and had plantar fasciitis two weeks into it. Now going to rest it and then restart by easing into barefoot.

Great video. I've started to switch to barfoot shoes last year and I still have to do a lot of training. It takes some time, but it is a lot of fun when you live it as an adventure :)

I've been in barefoot/zero drop shoes for 4+year. My transition was time just as mentioned in the video as well as recognizing my background in dance has helped often. Yes, do not rush the transition and 2 it will not be something for everyone yet if I can encourage others to give it time for a little each day then it's up to that person. Information fantastic and great information for those of us in zero drop or barefoot shoes as well.

Just ordered my first pair of barefoot shoes. So glad I found this video and channel.

Anyone thinking about doing this, just take it very serious and be mindful of unusual pain in your feet. u dont want to achieve the opposite of your goals 🧡 i can recommend vibram 5finger shoes

Famz, this was exactly what I was looking to hear. Thank you very much.!

Great and comprehensive advice. Thanks

Here in London - every time I walk into the Vivobarefoot store in Covent Garden, it is busy and people of all sizes, ages and cultures are buying one or more pairs. They do look like little mini-flippers initially, but after a while you don’t want to buy or wear anything else. They are awesome. I use primus lite III for running on pavement/tarmac and even light trails - they are pure bliss. I started long runs immediately, although my feet felt great, your calves definitely take a beating!! Other than the sore calves that make recovery a day or two longer initially - transition from normal running shoes can happen immediately ( if you are already a steady runner ).

The summary and conclusion is GOLD. 12:51

Very Helpful, Thank You.

wow, thank you for all the value you provide!

Wow this is a very well done and informative video. Thank you so much!

I live in a semi-tropical country, so going barefoot at home is not uncommon for many of us. The thing is that once I step out of my place to go to work or whatever, I wear those clumpsy thick shoes, and once I'm back somehow my feet remain "inactive", with this I mean that they collapse inwards and get flat. The way I found to fix this problem is by, as you recommend us, excercising barefoot. So to workout I keep my feet bare, and as I lift weight or perform bodyweight excercises, my feet are pushed to "wake up" and the flatness desappears. There's also a conscious efford to keep the tehm from collapsing. Thanks for this!!

Really well researched thank you !!!

This is the exact information I was looking for thanks for the great video!!

Oh my gosh thank you! I appreciate all of the videos telling the pros of it and saying to take it slow, but I was looking for how to do it safely. ❤

the one thing that keeps making me doubt all this science about barefoot being better than other brands is the mention of our ancestors being barefoot all the time and how the foot itself evolved to adapt to being able to walk/run around better... but we live in a modern society where theres a lot of man made environments that i dont think our feet could or have adapted to yet, and that's where the modern shoe designs come into play to help us run better without the impact of our body on hard cement or man made trails to damage us so much. I'm totally willing to give them a try this year once my running shoes wear out a bit and try to compare. also... if you wear shoes that push your feet together, isn't that just people wearing the wrong size? going up half a size still fits perfectly for most people. Great video btw.. you have me interested in these shoes.

This channel is awesome. Most definitely subscribed.

I just got my first barefoot trainees and toe spacers. I decided to go for a run. About 1.5km in, my lower back felt a lot of pain. And my calves started feeling a bit of pain. I wish I listed to this before I went for my run 😅 Easy yourself into it folks. Don’t just jump right into it

Really important message and examples given. Loved it

HUGE thanks for this extremely helpful video! :)

This is gold, thank you!

I initially learned to walk barefoot, and ive always been going barefoot aince then, And i have gotten my dad to do this, i am 12 now, and i plan to continue to keep going barefoot

Good explanation and i can use it for strengthening for my barefoot running. It's a good thing that I have spent most of my younger days barefoot from 6 until 23 when i studying and work. I just returned back to barefoot 4 years ago and the best 1st transition I have done is from normal shoes to drop shoes Altra in 3 hours left before 50k trail run. Thanks to muscle memories barefoot my younger days helping me a lot to finish the run without DNF 😂

New subscriber! Totally diggin’ the content. It’s great how you include the scientific info to support these concepts. And I love that your explanations are clear and concise. Learning a lot about the importance of foot health. It’s crazy how much we take these parts of our bodies for granted. They’re such integral components to proper mobility and overall health! Thank you and keep up the great work! 🦶👍

THAT WAS GREAT INFORMATION! THANK YOU KINDLY

Hi There! I love your content and I find it very informative. For years of poor hips muscle balance and lacking of proper conditioning, I have developed significant patella chondromalacia which have limit me with running. Do you think there are treatments or muscle strengthening routines to get me back into my running habits? Any advise?

Thanks for a detailed research!

What a useful video thank you. Amazing animations too, great picture/sound quality too. I just took up running at 37 because of a rehab program where I fixed a ton of my issues so i'm able to run (on a treadmill though). Thought I'd mention plantar fasciitis is usually a distal problem, not proximate. I had it for decades - it was only by fixing my anterior pelvic tilt and ribcage mechanics (look up postural restoriation institute!) and did nothing for the feet that it just went. I'm able to hike big miles (20 miles+ daily) with no issue now. PRI's entire model is based on gait - worth you looking it up I'm sure. Because I knew about barefoot stuff I used Altra's and toe/midfoot struck - I feel my feet have gotten so much stronger. I remember the first hike I wore them I had toe DOMS, crazy that I'd never used those muscles before. I'm going to throw in some of those feet exercises for sure, wobble board looks great.

Absolutely great vid!

So helpful! Thank you!

Thanks for the great video!

I appreciate that you list your references/sources. Thanks for very informative videos.

I train for wildland firefighting by walking with a weight vest on stairs, slowly and with control, with low impact. At time moment I do around 100 flight up/down about 4 times a week. I used to hike 6-7 a miles a day in the woods but this took too long. I went from 50 to 75 to 125 and now I'm carrying 165 pounds. I wear Hoka Bondi shoes or Hoka stinson, both of which have giant toe boxes and have a low heel to toe drop, roughly 5-6 mm, much lower than the industry standard 12-16 last time I checked. Maybe I'm thinking to much of it, but the shoe in your beginning picture is a Hoka, and Hoka have regularly been used to prevent/treat plantar fasciitis. Podiatrists prescribe them. I'm currently working as a nurse, and most nurses wear the shoes on their shifts nowadays, in the area I live, because of how much they help their feet on hard surfaces So - maybe pick a different shoe for your example. If I wore anything else while training for firefighting, my knees would be torn up. If you walk on a hard surface with something that does not give, then the impact will go to the joint and the joint will wear out.

Thank you for your research backed informative video. I've been considering transitioning styles and tend to go a bit overboard when I latch onto something new - your information will have almost certainly prevented injury in my case. Cheers, and happy running.

Far out man so much valuable info in one video. Thank you

Phenomenal video mate! Just finished reading Born to Run (whilst nursing an injury picked up during / immediately post my first marathon). Keen to learn more about barefoot / my minimalist running... It all just makes sense. This was such a we'll put together and explained video, including great analogies. Thanks so much!

Solid video. Thanks mate

Excellent summary. Subscribed.

This video was really helpful. Thank you for incoporating actual research articles and actually citing them.

Excellent explanation!

whoa, I've been running on my forefoot since I was a kid! Once I get going fast, I strike the ground differently. But, because I was taught this was wrong, I have tried to force myself to heel strike when that wasn't natural for me. Thanks for all the new info! Love your channel. :) ps - I'd love to hear what you think about how driving impacts the feet, ankles, hips, etc. One foot is always more engaged than the other, and we often don't sit squarely in the seat; I wonder how that affects how people walk and move in general. Cheers!

love to see this videos that have analysis based on science, studies and break the common mistakes we've been doing from early age in modern societies; with contextual view on how to reverse it, looking at simple exercises to do it, THANKS!

Definitely like the idea behind the single-leg hops so will add that to my training! Do you have any guidelines on transitioning to simply walking barefoot 24/7? Currently, I walk around the house barefoot (including home workouts, pistol squats (partial ROM) & SL heel raises) but spend around 30 mins/day walking outside in low drop wide toe box trainers, so I guess my feet would still need to adapt to having no support on uneven surfaces?

Thanks for the video! How many times a week or a day should you peform the arch-strengthening exercises?

amazing video really well said, thank you very much!

this is gold!

Hands down one of the best videos I have ever seen covering this topic. Thank you.

Wow, thank you for taking the time to create this video man it will help a ton of people including me.

Extremely well-made video ! On all aspects ! I am myself transitioning slowly. I have understood that a 180 step/min cadence was advised. Is that advice valid for both a 1m50 and a 1m90 person ?

Good job keep up the good work. Thanks. 🙏

I just had a few rants on other sites...but this one makes sense. THANKYOU/ you are the voice of reason.

Great video, thanks. Out of interest, what about hiking with heavy backpack gear?

This video is absolutely awesome, there is so much information. I will probably have to watch this video 3 to 4 times to fully understand. You talk about running technique, training volume and scientific improvements to training in general, which is great thanks.

I like the point you make in the beginning about the tribes who do barefoot running that they grew up doing this and so we shouldn't expect to just switch to this overnight

My mom always made fun of my wide feet. When I was young 5-12 I was always barefoot outside playing with friends. My ankle alignment is great and very athletic because of it. I also have great activation of my glutes (like one of your other videos mentions). I’m here to fix my kids over pronation and collapsed arch.

Amazing Video!👏🏻

Careful with big toe injuries which I developed running in Fivefingers. Also don't run too much on your toes or your calves will burn and you'll be prone to metatarsal injuries. Try to land more midfoot. I run only once a week barefoot on treadmill then the rest of my running in Altra Olympus or Escalante

High quality of this Video !

im so happy i started wearing barefoot shoes before ever running more than only what i had to in school. i swear by my vivi barefoot primus lights as they are both my running shoes and my everyday shoes:) got myself a pair of magna trails for the upcoming winter, just gotta break them in and wait for the temp to drop:) im also still "only" doing couch to 5k but im quite enjoying the journey^^

I've been wearing barefoot shoes for nearly 9 years now, and I have zero regrets. I didn't necessarily follow the same transition, as I didn't have any of the issues associated with wearing normal shoes, so the transition for me took about 2-3 months. I've done absolutely everything imaginable, from walking, to running, hiking up mountains, and everything else in between. The only thing I haven't attempted yet is rock climbing.

I have been wearing Merrell trail glove shoes for walking exclusively for the last 6 months. I tried to wear a more minimalist style but I started getting plantar fascia pain. I didn't do any strengthening exercises before starting to walk in the barefoot shoes. At the beginning I still had some ankle and calf pain but now my feet and ankles and calves seem to be acclimated; will I still benefit from the strengthening exercises if I am transitioned into my shoes? I use the trail gloves because I'm in an urban environment and almost exclusively walking on concrete.

Amazing video!! Would you mind adding to the description the list of all of the papers referenced in it? I'd love to have a read at them!

I'm a little concern how KZfaq new I needed this, but this was just the right video at the right time. Thanks.