RUN BAREFOOT / a shoes-optional transition guide

[@AndrewFolts]

*Barefoot Resources* barefoot checklist - - - - - aofolts.notion.site/Barefoot-Transition-Checklist-5cb107bf581240deba71fdcbcf101187?pvs=4 best barefoot shoes - - - www.notion.so/aofolts/Best-Barefoot-Shoes-Gallery-1f18928518cc4e229a01b6a78f610e14?pvs=4 *Best Barefoot Shoes* (referral links) chart - - - - - - - - - - bit.ly/3Revh04 leather boots - - - bit.ly/3KtR7KV v-trek - - - - - - - - - - amzn.to/3PKaD6N flying fox - - - - - - - bit.ly/3L3fRKq primus-lite - - - - - - tidd.ly/3zPMSpi primus-trek - - - - - bit.ly/3oPawfq z-trek sandal - - - - bit.ly/3QqZ6e6 highrise knit - - - - bit.ly/3PQD7w1 primus sg - - - - - - bit.ly/3oPawfq escalante - - - - - - amzn.to/3clB4lM injinji socks - - - - - bit.ly/3je4SnQ

[@sleepintheheat]

Hi Andrew - your notion links aren't working, not sure why - says file not found/page doesn't exist/you don't have permission to access.

[@AndrewFolts]

@@sleepintheheat Ah ok, thanks! Should be working now: aofolts.notion.site/Barefoot-Transition-Checklist-5cb107bf581240deba71fdcbcf101187?pvs=4

[@dominic6936]

Great video! And I love your sentiment: “I have the intention to be a runner for the rest of my life. “. Be well & keep on running & enjoying it.

[@AndrewFolts]

Thanks, Dominic. More intention, less tension! (:

[@markifi]

this is a fantastic video. i started walking like this 33 days ago, after a decade of trail running in thinly padded shoes. how much grip bare skin has surprised me the most

[@AndrewFolts]

Yea, it's amazing stuff! How cool would it be if barefoot shoe soles also magically regenerated, ha?

[@suicunerider8720]

Great video. After a few months switching to barefoot shoes, I’m still only wearing the primus lites they’re awesome. My advice in getting rid of cushion shoes- like Nike says: Just Do It

[@AndrewFolts]

Can totally relate. Used to be a web dev, and when work was slow at my run specialty job, I would entertain my coworkers by changing the text on NIke's website to say things like: "Barefoot. Just Do It." (:

[@gudboyngdisyerto]

how's durability and sizing?

[@rjhinton4813]

@@gudboyngdisyerto durability is kinda crazy, they last a good while, I wear a 12.5 in basketball shoes and went with a 12 and they fit very good, my foot is not tight, there’s room but not too much so

[@samhall1452]

Did you also get 3000 miles? I’d love to get some but have a hard time with that price tag unless they are going to be durable

[@suicunerider8720]

@@samhall1452 I don’t think I’m at 3000 yet I wear mine for every day use too though so it’s hard to say. I have had the same pair for two years now and the sole is not very worn at all despite being basically the only shoes I wear. The stitching around the mesh part on the top has started to come off near the big toe other than that they’re good. Its winter now and I can’t bring myself to wear my clunky boots I’d rather have cold feet than stop wearing my primus lites.

[@rebeccasponderings8459]

Thank you! It is nice to hear someone actually speak about transitioning to barefoot running/walking instead of “barefoot” running/walking. “Barefoot shoes” are still shoes. They are definitely less harmful than regular shoes and are necessary in a few situations (like some winter conditions), but they are still shoes and limit our ability to feel the ground. This video is really well done.

[@AndrewFolts]

Thanks, Rebecca! It's true. When I started running in barefoot shoes, I remember thinking: "Wow, I can feel everything...this is great!" But then I started full barefoot running and walking this year, and when I put barefoot shoes on it's like: "Wow, I can barely feel anything...this sucks!"

[@simonschulze2957]

I’ve seen so many of these videos, and this is by far the best! I appreciate you actually talking about barefoot running and not minimalist shoe running while calling it barefoot.

[@AndrewFolts]

Took me posting this video to realize most people don't *actually* want to run barefoot, ha. My zero-drop video has like 10x views. But a few people go the distance, and it's a fun journey just learning to trust the toughness of your own body. Cheers!

[@leevancleef553]

I've transitioned to barefoot and every point you make matches my experience. It has been so rewarding.

[@AndrewFolts]

Right? Best decision of my life. It's like every run/hike is an adventure now!

[@helpfulpuffin2966]

finally got a sub 5 mile for the first time 2 months after switching to barefoot shoes. thanks for the advice and help over the transition man !

[@AndrewFolts]

Congrats, that's awesome! Props on getting it so quick. Which shoes did you do it in?

[@markm2872]

Man, Andrew! You may not run with sole shoes but you've got awesome soul; and to me, your teachings are pure inspiration. Thank you!

[@AndrewFolts]

Ha, thank YOU for watching, Mark. Let's keep the sole train running! (:

[@aaronbedell3753]

Thank you! This is a really great video. I am transitioning right now, as I wearing shoes pushed my toes together for decades and led to my "pinky's" turning sideways, and my big toe pushing in and up (normally wore high cushion with toe sweeps) which, for me, led to my weaker foot getting plantar fasciosis from a lack of blood flow. Not being a runner and having not done anything unusual to injure myself (I did a lot of walking at my job in logistics) . . . after about 5 diff shoes and months of working injured I had to stop, and figure it out as the inserts and arch supports and PT were NOT working. I love Biking, Hiking, Swimming, Camping, and Soccer (always hated Running because it hurt) and the idea of no longer being able to do any of this with my child was too much. After a lot of frustration, pain and fear, I found my road to recovery and ironically it cost practically nothing. I started my transition about a month and a half ago and its going well. The first time I walked completely barefoot on crushed asphalt (about 400 yards round trip) I couldn't walk for 2 days because muscles in my feet and lower legs were so sore. Now I can speed walk day after day, haven't tried running yet, but hope to soon. A few of your other videos were critical to helping me find my recovery. Thank you. and this video is such a great mini course I hope to share with people for years to come as I am sure over time this will come up. I am in my 40's and peers are starting to get injuries etc. Anyway, thank you! PS the "tight rope" on crushed asphalt (sharp enough to engage nervous system override but dull and even enough to prevent injury) walking slower than normal, was my turning point.

[@AndrewFolts]

Hey Aaron, that's a great story! I love the quote: "I found my road to recovery and ironically it cost practically nothing." True for a lot of things in life. Glad you're doing well, and keep having fun out there!

[@erina5543]

After watching a dozen videos on barefoot (and searching for decent content for longer than I care to admit), I just found your videos and am so grateful! Shout out to a fellow creative and barefoot enthusiast (beginner over here)! Thank you for the thoughtful, well organized, and enjoyable videos 🦶🏼🦶🏼

[@AndrewFolts]

Appreciate you watching, Erin! What kind of creative stuff do you do? Happy barefooting out there! (:

[@erina5543]

@@AndrewFolts I’m a product manager and entrepreneur these days but started out in the web design / dev scene (before it was called UX)! How about you?

[@AndrewFolts]

@@erina5543 Same, designed and coded WordPress sites as a freelancer before I got into KZbin.

[@porchpirates]

I don't understand why these videos can be sooo good. Andrew, you've got some crazy good skills - love the content and hope to see more of it!

[@AndrewFolts]

Ha, thanks, Josh! When you love something it's easy to work hard on it. Will keep them coming! (:

[@ruschbot]

I absolutely love your outlook on life, thank you so much for your informational videos on running! I look forward to more videos!

[@AndrewFolts]

Ha, thanks, Ryan. I try to follow the Tao of Barefoot. Appreciate you watching! (:

[@wabb1e156]

Almost five months ago I found your channel and since then I only use barefoot shoes. I work in a restaurant have have to stand for a long time but after switched to barefoot shoes my feet dont hurt at all. And I know my feet have gotten much stronger.

[@AndrewFolts]

Sweet! Yea, I got such a feeling of relief too, after struggling with aching feet for years at my part-time run specialty job. Barefoot shoes were a game-changer.

[@AHewmun]

Every time I watch a video you post I feel the need to push myself harder. I completed 2 x 10K trail runs, barefoot! I have been transitioning to fivefingers for about 4 months. V-run for road and KSO's for trails. Last week i felt some discomfort on the trail and decided, to go shoeless. What a great feeling. I feel like saying if you want to learn how to run properly, take your shoes off!

[@AndrewFolts]

Well done! It's true, there's no faster way to learn running than by going barefoot. I need to try the V-Run and KSO's when spring comes around. Cheers!

[@lieselretief3348]

Such a lovely video. My partner and I are on the beginning of our journey to barefoot running and this was the perfect introduction. Thanks a lot for your guidance and kindness

[@AndrewFolts]

Thanks, Liesel! I've heard from people who picked up barefoot running in their eighties, so you're got plenty of time to have fun with it. (:

[@wimseffelaar8950]

I’ve just started barefoot running, a new world has opened up! I never had the feeling on cushioned running shoes that what I was achieving was actually me. On barefoot, what I am achieving is ALL me, good or bad!

[@AndrewFolts]

Right on! You've discovered the barefoot Doors of perception. Now anything is possible. (:

[@drewmullen9311]

Fantastic video! Started my barefoot journey last week

[@AndrewFolts]

Sweet! It's work, but a lot of fun, and you body'll get crazy strong in the process. Enjoy!

[@WhereGascoyneGoes]

Hi Andrew. I found your video to be excellent. Thank you for making it! I started my barefoot shoe journey around the same time as you, although I'm not a runner. I have dabbled with running but never seemed to progress to being a regular runner. I've recently revisited this and have been following a Couch to 5k program. What I realised from your journey, is that I've not made that next step of actually running barefoot, so you've inspired me to listen to my body more. Instead of following a prescribed training program that's essentially a 'one size fits all' approach, I'm just going to run...barefoot...and see what happens. Thank you 😊

[@AndrewFolts]

Right on, Lee! It's definitely more challenging, trying to figure out what your body needs (rather than follow a plan), but in the end, totally worth it, because you feel healthier and happier. Take it slow, and you'll have a ton of fun with it! (:

[@pineapplefarmer7352]

I really dig Andrew's outlook and personality, man

[@AndrewFolts]

Ha, thank you. I try to cultivate the personality I myself would dig. (:

[@angelsalgado5714]

Thank you for the tip on Being Barefoot 🦶🏼also Barefoot running

[@AndrewFolts]

You're welcome Angel! Appreciate you hanging out. (:

[@pedromagnani1053]

honestly what I love from the videos is that you still have the same red shoes from your very first one. I never found a reliable and sponsored free long-term review, so, whenever you show your shoes, I analyse how much wear it has.

[@AndrewFolts]

Ha yea, they're still going after four years, and the best part is as they get thinner, they feel better. Idk what more you could want from a shoe. (:

[@mrwhite8420]

Your previous videos pushed me to buy barefoot shoes. Now I am considering switching to all-natural barefoot running) You're awesome, thank you for the videos)

[@AndrewFolts]

Sweet! The great thing about full barefoot running is that you don't even have to spend money to try it. You can just go out the front door and see how you like it. Although barefoot shoes are nice when winter comes around! (:

[@trevormolina6064]

One thing that I think is important to note about elites wearing cushiony shoes is most of them spent their childhoods running barefoot or with little to no support in shoes. So because they have proper running form and economy they're actually able to take advantage of wearing more cushion to reduce impact whilst still maintaining a mid to fore foot strike in order to train at high volumes injury-free. Cushion isn't always bad. But when one loses their running form and becomes a heel striker that's when bad things start to happen. I definitely had this within my experience. I was naturally a fore foot runner since a kid but in High School XC I got big cushiony shoes and consciously adopted heel striking.. it all went south. IT band syndrome shin splints and all hahaha. Glad you make a lot of videos on this topic. Amazing work!

[@AndrewFolts]

Yea, that's true. We know how to run as kids, but then coaches and shoe salesmen convince us that "running" is different from "running." Probably also helps the top athletes that they can afford to replace their cushion shoes every 100 miles or so. Most normal runners wear them 10x longer and pay the price, as I found out myself, ha!

[@trevormolina6064]

@@AndrewFolts SO TRUE, Yes affording $100 shoes every 3 months is so not ideal for the majority. And the amazing thing about zero-drops and bare-foot shoes is they last much much longer. Insane!

[@Tom-lf7zw]

In Barefoot Running: Step by Step, the author recommends that you start walking, and running barefoot on rough gravel to teach you good form immediately rather than starting on grass, which will not hurt as much and thus not teach as much. I've tried it and found I can slowly jog along on a pretty rough gravel trail near my house and boy I did learn a lot more than running on grass! The trick is to exaggeratedly bend the knees to absorb as much shock as possible. He recommends starting at a 5 min run max and then going every other day increasing in duration gradually and working up to a half hour of running over the course of a month - if your muscles feel blasted after a workout you know you did way too much and need to ease back.

[@billybobsteele]

I just started running in minimal shoes. After a few road runs I decided to try a gravel track. On gravel my form changed immediately and honestly it was the most fun I've had running in years. Recommended

[@AndrewFolts]

It really is amazing how fast you can learn via rough surfaces. It took me probably a year to getting fully comfortable with barefoot shoes, but when I started running full barefoot on rough pavement, I was feeling good in two weeks and fully transitioned in a month. Also good advice about the time limit. So many people get hurt trying to go out for five miles on their first barefoot run, and it's like...just chill, ha! (:

[@AndrewFolts]

Gravel's a lot of fun. It's cool how different surfaces have different teaching styles.

[@MaximC]

Andrew, your videos are absolutely incredible. Perfect everything, photography, sound, etc. etc. Plus useful* information in them. Thank you for your amazing and useful videos.

[@MaximC]

And for your advices, and humor, and great positive vibes. I love it!

[@AndrewFolts]

Hey Maxim, that's nice of you to say, I appreciate it. Glad you enjoyed the video and found it helpful. If you ever have questions, just let me know. Cheers!

[@MaximC]

@@AndrewFolts Ok, thank you. By the way, not sure if you would like to be made aware about this or not, but in case you would - the Read More button in the second paragraph (Barefoot Shoes) in the first link under this video doesn't seem to work (at least for me, it sends me to Notion's login page), and the second link doesn't work too.

[@AndrewFolts]

@@MaximC Ok, great, thank you! It's hard to keep track of thousands of links without help. Fixed the first and the boots no longer exist for the second, unfortunately.

[@Japanrunner]

Hands down one of the best videos I've watched on this subject, thanks Andrew. I've spent the last 3 summers running in huarache-style sandals, but then went back to cushioned shoes each time when autumn arrived. That was my biggest mistake as by the next summer I would have to train my leg and feet muscles again, etc. So I've decided to transition to barefoot style shoes full time. Best feeling in the world! Thanks again for you super informative video, keep up the good work.

[@AndrewFolts]

Thanks, appreciate you stopping into watch the video! Which huarache's do you use? I've been wanting to switch it up from my Xero Sandals.

[@Japanrunner]

@@AndrewFolts Thanks Andrew, I am actually a huge fan of the Xero Genesis Sandals, these are the ones I regularly use.

[@AndrewFolts]

@@Japanrunner Nice, I have some Z-Trek's. The durability on Xero's is crazy!

[@lumiere930]

This video was super helpful and entertaining. I'm finally going to start my routine to transition to barefoot running!

[@AndrewFolts]

Thanks, I had fun making it too! Remember to take it real slow in the beginning. Pretty soon, you'll be having all sorts of barefoot adventures!

[@sandrasiu]

Today I went on my first ever completely barefoot walk in my city, got some stares but didn’t care. Thank you so much for inspiring me!

[@AndrewFolts]

Woah, congrats! The more used to going barefoot you get the more people will pick up on that vibe. At first people gave me stares too, but now they just smile, because they see I'm having the time of my life. Keep going!

[@sandrasiu]

@@AndrewFolts Thank you! Will do. I started on this barefoot-shoe/shoe-less journey after I took on climbing, those climbing shoes are so cramped! Needed to counter-balance. I noticed you made a climbing reference in the video, do you climb? What does do you wear for climbing? Are there any less-harmful climbing shoes?

[@AndrewFolts]

@@sandrasiu I bolder and tree climb a bit for which I actually wear Vibram V-Trek's kzbin.info/www/bejne/nX-TaJehhNGii5Y, but for serious climbing Saltic makes some climb type shoes with a barefoot toebox called the Outdoor: barefootsaltic.cz/kategorie-produktu/barefoot/outdoor-flat.

[@401kcards]

Love your content and I appreciate your transparency in these videos! Got my first pair of barefoot shoes this week and have been working on transitioning to forefoot striking. I’ve already seen a difference in my toes spreading out already. Looking forward to more bomb content and I love your animations and style 🤟🏻

[@AndrewFolts]

Thanks, Christian! Congrats on transitioning. I bet your toes are real happy, ha! Which barefoot shoes did you end up getting?

[@Jefemias]

I've been tempted to try totally barefoot running for quite some time. After watching your video i just had to go for it! First 5k on gravel behind, many more ahead!

[@AndrewFolts]

That's awesome, Jere! Just take care of your feet and they're take you anywhere you want to go! (:

[@ViktoriaBerg]

Some good advice! I am transitioning to barefoot walking (and running, but that´s in the future). I made the mistake of going for a long walk because I was angry and needed to blow off steam, even though my feet said no. Next day my left foot metatarsals burnt like hell when I walked home from work; stressfracture. I am taking it easy but still going for the barefoot lifestyle - the benefits to my back and the feel of my whole nervous system (after chemotherapy which seriously fucked things up) is just to great to go back. Thank you for being a role model.

[@AndrewFolts]

Hey Viktoria! Congrats on tackling the barefoot transition-it's tough, but lots of fun. Recognizing when your body is saying "no" is definitely the key, and it'll help keep you happy/healthy more than any other skill. Huge props to recovering from chemo and building your nervous system back up naturally. Take it easy, like you said, and you'll be doing amazing things in no time! (:

[@realitymuzic357]

Awesome video man!! So comprehensive and helpful, and also inspiring. Excited to give full barefoot running a try tomorrow :)

[@AndrewFolts]

Thanks! Just take it real slow in the beginning and you'll have a blast at it.

[@AlbertKarhuFilms]

Finally my feet adjusted to running without shoes. Today i ran close to 10km without getting fatiqued. On gravel and asphalt. At first i had trouble adapting to forefoot strike maybe simply because of lack of proper calf strength and it just felt weird? After about 2months this is the best feeling! Still need to lose about 8kg of weight too 💪 Please make more videos like this, your knowledge and experience helps people alot!

[@AlbertKarhuFilms]

Btw i think best exercises for barefoot running is simply running (and walking) barefoot on different surfaces. Your body knows how it is supposed to function without cushioned shoes and/or shoes with elevated heels so its just a matter of adapting. Of course im only 2 months in on this so im no expert and these are just my thought. But i encourage everyone to just go barefoot and take the time necessary for your body to adapt. IT IS WORTH IT i tell you!

[@AndrewFolts]

That's awesome, congrats, Albert! You're right, taking it slow is key, and your calves especially just need some time to adjust and get stronger. Eliminating processed foods and drinks is an easy way to lose weight. Just do 90% of your shopping in the produce and meat sections, and the pounds will fall away in no time.

[@AlbertKarhuFilms]

@@AndrewFolts Thanks for your reply! And please keep making more videos like this 💪

[@AndrewFolts]

@@AlbertKarhuFilms Will do!

[@theperipateticaccrescent7685]

This guy is Amazing, just watched all the vids on barefoot on your channel! The Content is Crisp and High Quality, can't wait for the next video!

[@AndrewFolts]

Thank you, really appreciate that! Will keep the videos coming! (:

[@theperipateticaccrescent7685]

@@AndrewFolts (´∩｡• ᵕ •｡∩`) You have done something really Important! Now, I can share this Life Changing content to people! You have made quite an amazing contribution to make the world a better place. ｡◕‿◕｡ Thank You

[@AndrewFolts]

@@theperipateticaccrescent7685 You do what you can in your little corner of the world, and sometimes it becomes a big corner! (:

[@jelle7224]

This video reminded me I used to love playing football (soccer) barefoot as a kid. Maybe I should try it again

[@AndrewFolts]

Yea, I love barefoot soccer! Feel like I can run so much faster and have so much more agility than with cleats.

[@patrickd7748]

Love running barefoot, Vapor Glove 4 is my go to when I put something on my feet, great video!

[@AndrewFolts]

Great shoe! It was the only barefoot style option I had to sell when I worked run specialty, so it got brought out A LOT, ha!

[@johnhuttenberger6278]

Awesome video! This was a great straightforward guide. Appreciate you making it.

[@AndrewFolts]

Thanks, John! Appreciate you watching. Happy running out there!

[@pat557]

Seems like all have different backstories regarding how we arrived at a desire for barefoot running/walking. I ran for 12+ yrs in Nike Pegasus types with ZERO injuries or pain. Wasn't till I wore Urban fashion boots that my feet were decimated, seemingly overnight. Now I cant imagine wearing anything but barefoot footwear.

[@AndrewFolts]

Yea, it's like the human body is fine until all of the sudden it's not. Some people never discover barefooting, tho, so better now than never!

[@pimacanyon6208]

great video. very informative. keeping the sole thickness to no more than 3-4mm is not something I'd heard or read before, but it makes total sense.

[@AndrewFolts]

No one makes 2mm shoes that I know of, but after 4,000 miles, my Vivo's have probably worn that thin in a few places. Only barefoot shoes get better with age. (:

[@Nancito101]

I'm not a runner but your videos convinced me to buy a cheap pair of barefoot shoes in aliexpress and i love them!

[@AndrewFolts]

Sweet! Once you're ready for another pair, you can check eBay and Revivo.com, because there are often high quality barefoot shoes for half the price. I got my Primus Lite's for like $90 (you can find them even cheaper) and they've lasted 3,000 miles so far, so it was a hell of a bargain in the long run.

[@GazzaGusta]

I agree with the technology aspect. The reason I love running is how accessible and immediate it is. I also don't warm up but start slowly now. I used to spend time connecting my cheap Bluetooth ear buds, thinking about music or podcasts and then faff about with them and hope they don't fall out. One day I just couldn't be bothered so just went out and enjoyed it even more (I still use Strava for my works running club and to track the progress of my transition. But I can see me dropping it in the future)

[@AndrewFolts]

Ha, I can relate. One time, my iPhone died mid-run, and I took off my earbuds like...oh...this is what it sounds like to be outside. Started hearing all kinds of interesting things once I could actually listen!

[@GazzaGusta]

@@AndrewFolts yeah, I heard the pitter patter of my feet down the street and it sounded so much different to running in my ASICS. Funny little things like that

[@AndrewFolts]

​@@GazzaGusta True, when I first started running full barefoot (and even in barefoot shoes), I was so quiet that I scared the living daylights out of people I ran by. Had to learn to always say "on your left," even if I was passing like 10 feet away from them, because people were literally getting angry at me, ha!

[@binho4275]

Be warned, running barefoot is a solution for many people. But first try to see if it suits you. My tip for people with flat feet is that there are different types of flat feet. And that not all people with flat feet find the solution in minimalist shoes. Do you have an extra bone on the inside of your foot? then this can indicate an accesive navicular bone, this bone can cause a lot of problems when you run without a running shoe (I experienced this myself). Also for flexible flat feet it is important to wear sturdy shoes and insoles. I am really a fan of minimalist shoes and recommend it to everyone, but first see if it is something for you and if necessary discuss it with your doctor. Nice video!

[@AndrewFolts]

True, the most important part is always taking it slow and seeing what works for you, rather than just trying to force a one-size-fits-all solution.

[@curanderoverde]

Basically since '92 I started wearing teva guides the around '00 started wearing Chaco Z2 around 2002 tried to wear running shoes and they were too narrow and my metatarsal underneath my foot would get too inflamed...so just wore chacos until 5 fingers around 2009...Got some Luna sandals and resoled them with Vibram Sierra soles most bomb proof sandals around...Then a series of cheap Amazon barefoot shoes since 2018 then recently got the Vivobarefoot primus trail fg...Best shoe I've owned...Freaking love these things could hike up to Alpamayo base camp no problem

[@AndrewFolts]

Feel like I should code a social media app where people just share their barefoot shoe journey, so you can see where they started and ended up. Also, imagine if Vivo used Vibram sole's, that'd be amazing. Keep having fun out there!

[@mohamednaghy1563]

Fantastic content! Really helpful, looking forward to start the 3 mile loops , glad to see channel luke yours adding real value ! Keep it up

[@AndrewFolts]

Thanks Mohamed! Simplicity will take you a long ways in running, and life in general! (:

[@elijahmodnar1]

i started way back over ten years ago with brooks puredrift(1pair then bought 2more) then new balance minimus trail, and wanted altras BUT they looked way too chunky but then they had the slimmer provision2.5 that i tried and then copped then Escalante1.0, and that one got me good. then picked up 1.5, 2.0, 3.0 and torin4 as well as some topo shoes! ive yet to go fully zero cushion tho as puredrift is my threshold, and my lower back needs some foam under my feet i found ;)

[@AndrewFolts]

The funny thing is that when you learn to cushion yourself using your feet and calf muscles, "zero cushion" running will eventually feel softer than cushion shoes. It's all in your form. I can't stand cushion now, it makes my back hurt, ha. That said, you do need to transition slowly, like only 5 minutes to start.

[@guillermomartin3818]

Congratulations for your video!! It´s the best video of minimalism that I have watched. You also talk all of the points, specially the tecnique barefoot and the progression. I have been running with barefoot shoes for 5 years. And at the beginning, I had many injuries in my calves and Achiles tendon. But, this year, I did the jump to change all of my shoes to barefoot shoes. I noticed a big difference. How longer you spend in barefoot shoes, better would be your adaptation. Thanks for your amazing job! !

[@AndrewFolts]

Hey, congrats on your barefoot journey, Guillermo! It's hard to fight through injuries and keep trying new things until you find something that works. The simpler your footwear, the happier your feet. Appreciate you stopping by to watch the video! (:

[@davidhartley6232]

Not sure how I ended up watching your videos (I'm not a runner). But for the past several years I have been wearing zero drop shoes and love my LEMS Primal 2s for leisure wear.

[@AndrewFolts]

Nice! I convinced my Mom to try a pair of the women's Primal, and now she won't wear anything else. (:

[@mantomalice1706]

cant help laughing on collapse technique cause i just remembered that i had actually fell when my front feet half landed on a quite big sharp rock and my reflex told my leg to bail the landing and ended up with getting off balance.. the fall probably has saved me from stiches or worse... if i may add.. the risk bruises and cuts will never gone no matter how good or Accustomed you are, youll just get it less likely and less severe.. great video and tips btw

[@AndrewFolts]

Ha, yea...a lot of the "techniques" are just accidental reactions people have when they step on a sharp object barefoot for the first time. And then...what do you know, they actually work! (:

[@alexandermorilla1618]

Great Video 🙂👌 Barefoot Runner from Philippines 🙋‍♂️

[@AndrewFolts]

Hey, Alexander! My Mom actually grew up in the Philippines and spent a lot of her time running around barefoot, which is probably where I acquired my love for it, ha!

[@ez7977]

Any advice for running barefoot in extreme conditions? Hot asphalt, snow, ice, salt on roads? Etc.?

[@AndrewFolts]

Build a LOT of callus, ha! Otherwise, I'd recommend a pair of 3mm leather moccasin boots. Got a pair last year, and they're the closest thing I've ever felt to pure barefoot, plus they're temperature regulating. See here: kzbin.info/www/bejne/nXq3d6lrr62Cps0

[@robertcervantesaldana1378]

Super informative! Thanks so much!

[@AndrewFolts]

Thanks for watching Robert! (:

[@DLawrenceMarketing]

The video is helpful. Thanks, I like your style of communication. Do you play drums? I saw the kit in the background

[@AndrewFolts]

Thanks, David! Yea I drum, you?

[@DLawrenceMarketing]

@@AndrewFolts Welcome. I play guitar

[@DavidThorpe]

Great video Andrew! I have been gradually building up in my Primus Lite Knits and getting better. Running is fun again, just waiting for my ITB injury from original shoes to subside before I push further. A question for you though: Do you run without the insole and socks? I sometimes run barefoot and on asphalt / concrete I actually love the feeling. The slapping sound and smooth surface is lovely but I feel like I’m not getting as good a feeling in the Primus Lite Knits maybe because I’m wearing socks / the insoles. Keep up the work, love the channel. As a web developer myself nice to see someone from that field moving into something else (as is my dream one day).

[@AndrewFolts]

Hey, David! I don't wear the insoles, but I do usually wear an ultra thin pair of Injinji merino wool toe socks: kzbin.info/www/bejne/lZaZc3Zoq8ufatk. They prevent rubbing, keep the shoe fresh, and don't affect ground feel at all. That said, full barefoot is always going to give you more ground feel than a shoe, even one as thin as the Primus Lite, which is why I got barefoot whenever possible. Cheers to web dev! Still coding my personal websites, even though I don't do it for work anymore, and I love it. (:

[@DavidThorpe]

@@AndrewFolts Top man! Thanks for the reply. I’ll have a gander at them!

[@brandimcwhorter9050]

So happy that I found your channel! I love the content and quality of your videos. Keep up the good work 🙂

[@AndrewFolts]

Thanks, Brandi! New video about drop. (:

[@SoFreshSoClean81]

Obsessed with you, watching all ur vids I’m buying a new pair of barefoot shoe keep it up I’ll be a loyal follower of you

[@AndrewFolts]

Appreciate the love. Which shoes did you go for?

[@Fridu54]

I do just fast walking, about 10 miles a day. As I live in Switzerland I can do this real barefoot only about 4 month per year. The rest is to wet, to cold to do it. This is hard, summer is so fast gone. Think you live in a better region to do it full year. About a year ago I started in spring and autumn to wear Vivo barefoot shoes, but in winter when it is cold and snow on the streets this does not work either, there I have to wear real shoes, unfortunately. All the best and happy walking.

[@AndrewFolts]

Yea, cold's a problem, ha! You should check out the Jaya barefoot boots by Ahinsa. They have an insulated version as well, but I've been wearing the uninsulated ones with some wool socks down to ten degrees, and they work fantastically, even in snow and rain. kzbin.info/www/bejne/nGTWhGNmaKagsJY

[@jsteps1862]

Hey thanks for great info. Kind of weird qustion but How do you do your foot care? You don't seem like you have any callus.

[@AndrewFolts]

I mostly have callus on the outside of my pinky toe where I land and on the inside of my big toe where I roll in. Also on my heel. The rest of my feet don't really get enough friction to build a ton of callus. Always a good idea to care a few bandaids and iodine (for sanitizing) if you want to be really safe, although I've only been cut bad enough to need them maybe two times in three years.

[@Primape92]

The main reason I’d started lookin into this lifestyle choice is because, as you said, it promotes natural function whereas cushioned shoes debilitate us. I recently had my first ankle sprain and I’d like to try my best to stay away from reexperiencing that. So yeah. But here’s the thing: I like to play sports too and I’m wondering what’s your opinion on the best choices for athletes of other sports who wanna live barefoot lifestyle. Should I only wear shoes during sports? What qualities should I look for in the shoes?

[@AndrewFolts]

Depends on the sport. For basketball, volleyball, etc, I would recommend cushion, because jumping up and down on hard surfaces is unnatural. For football, soccer, etc, you have to wear cleats, and as far as I know there aren't any barefoot cleat companies. All cleats are pointy and narrow, so it'd just be a "best of the worst" type of situation. In general, you want to look for a wide, non-pointy toebox and as light and flexible as possible. Playing pickup soccer in cleats a couple times a week won't do much harm, but spending hours in them every day will deform your feet over time, which is what happened to me, so do your best to limit your time in unnatural footwear. Cheers!

[@Primape92]

@@AndrewFolts so cushioned shoes for parkour and free running as well then, right?!

[@AndrewFolts]

@@Primape92 I did get a comment from someone who did parkour in barefoot shoes, so it's possible. It's less straight jumping and more climbing, rolling, etc, so maybe that makes a difference.

[@Primape92]

@@AndrewFolts on another note, what’s your thoughts on military/police boots? How would you alter them or in your perfect setting would you just negate them altogether?

[@AndrewFolts]

@@Primape92 I got a comment from a soldier a couple months ago who said that old style military boots used to be similar to barefoot boots, but then they started adding thicker and thicker soles and more drop, so now I wouldn't recommend them at all. There's a boot called the "Mini-Mil" that's worth checking out though.

[@stronglikedan]

You inspired me a lot with this video, and I just clocked my first 2 miles sans shoes (on asphalt), after building up to it since first watching this. Besides washing your feet after each run, do you use any type of lotion (or other product) to help with the dry callouses?

[@AndrewFolts]

Right on! Yea, you can make a real simple lotion with 1/2 cup avocado oil and 2 tbsp beeswax pellets. Super cheap. Just melt the ingredients in a double boiler and store in a canning jar in the fridge when it cools.

[@thelingroberts6957]

Yep actually good form for wire walking

[@AndrewFolts]

I randomly started practicing on a metal beam where I walk every day, and yea, it's loads of fun, plus good strengthening!

[@thelingroberts6957]

@@AndrewFolts Totally I’m a wire walker keep up the good vids !

[@PreetSagar]

Hello Andrew, great video. Thank you very much for such great information. I have been rotating between Nike and Vivos for a year now, however I dont think i allowed my feet to adjust to barefoot completely. I think I am going to take your advice on going cold turkey. I have a question: what about other shoes - like work shoes or hiking etc. If they are with cushion will that be ok or you suggest have all the shoes to be converted to barefoot shoes only? I am currently training for a half marathon and it has been gutting to re-train with barefoot - my calves and shins are always in agony where I started having second thoughts. I think I have to keep 3-6 months in mind like you recommended and give rest to my body enough to accommodate the barefoot running.

[@AndrewFolts]

Hey Preet! Yea, you basically have to let your body set the transition time/speed. I wear barefoot shoes or go barefoot for hiking, casual, etc, but it's just whatever feels best for you. A magnesium glycinate supplement like KAL or just more mg in your dient can help with tight/sore muscles.

[@JayMichael999]

Thanks a lot! You are doing a great job for us.

[@AndrewFolts]

Thanks, John! Appreciate you stopping by!

[@0wnleeWun]

Such an awesome and helpful video, thank you!!! :)

[@AndrewFolts]

You're welcome. Appreciate you watching, Natalie! (:

[@kathypalokoff3276]

So I am not a runner, just an overweight walker. All I ever hear from anyone is that if you are heavy, you must have support in your feet from good (and very expensive) shoes. And that includes wearing shoes in the house which I hate. So what do you think if you are trying to get in shape but still seriously out of shape? And what about things like high arches, etc>. Great video, by the way!

[@rebeccasponderings8459]

High (and low) arches are no problem. When you first begin walking barefooted you will feel every step rattling your brain (especially if you’re walking on a hard surface). Use that to teach yourself to step more lightly. (BTW - thick soles don’t actually protect our feet from sharp objects. The lack of feedback causes us to step down with more force so nails penetrate deeper into the foot.) Work on proper form first. Then work on distance. You will be amazed at how muscular your feet become. It changed the shape of our family’s footprints - raising & defining low/collapsed arches and filling in high arches with muscle. The tops of our feet also changed. Coordination, flexibility, reflexes, and even overall circulation also improved. The people who tell us to wear shoes at all times were trained in schools that teach that our feet are naturally flawed and in need of constant support. They also benefit financially from foot injuries (though they may not admit that even to themselves). In cultures where barefooting is the norm, things like bunions, ingrown toenails, and even knee and hip injuries are quite rare. So go for it! Just go slow. Step lightly by walking on hard surfaces. Build flexibility by walking on uneven surfaces. And have fun!

[@AndrewFolts]

Hey Kathy! The best judge of what you "must" have is your own body. And your body seems to be saying: "I hate wearing shoes in the house!" Fortunately, there are no shoe police who will arrest you for trying out barefoot walking around the house for five minutes per day. If you end up loving it and wanting to do more, that's great, just always remember to stop and get some rest when your feet start to feel tired or achy. To second Rebecca's comment, high and low arch shapes are no problem, and often people's feet tend to relax and strengthen when they walk barefoot vs being cooped up in a heavy, stiff shoe all day. Another secret weapon for you might this KZbin channel called: "My Plant Cake." The owner, Olga, demonstrates recipes for these hedonistic plant-based cakes, which are also packed full of nutrition-like a quality meal, instead of empty calories. kzbin.info/door/nAJVRhgJWJtIpF-BrVpEdQ I recently made her cheesecake, and now I eat it for breakfast every day. The crazy part is you don't even have to bake it and 10-12 slices take only 40 min to make, which sets you up for two weeks once you freeze it. kzbin.info/www/bejne/iJDKnGiwhbekeJo Appreciate you for stopping in to watch! (:

[@occasionalrain95]

Hi Andrew. Love your channel. I am constantly injured for one reason or another, and stuck in that rut of searching for the next best shoe. However, I have collapsed arches. Does barefoot running work for people with collapsed arches? Would you recommend it? Thanks :)

[@AndrewFolts]

Hey there, yes, barefoot shoes are excellent for flatter arches. In fact, when I started back in 2017 my arches were very low and weak from wearing stability shoes and inserts. But after a few months of wearing the Vivo Primus Lite (only 4mm thick) kzbin.info/www/bejne/pn7Uc2Vnd8mAfdk they got stronger and now my arches are mid height. Obviously, it's important to transition slowly, so your body has time to build itself back up, and you can continue wearing your current shoes, if you like, just gradually switching over to a pair of barefoot shoes. For reference, my first "run" was only two minutes, to the end of the street and back. So don't underestimate the meaning of "slowly." (:

[@occasionalrain95]

@@AndrewFolts Thanks, Andrew - that's really helpful!

[@KiwiTimmy]

Hey Andrew , Love the video just wanted your thoughts . This year I got into running with more dedication and got a injury and while recovering went down the barefoot rabbit hole on KZbin . Ended up buying some toe spreaders and waiting for my Saguaro Free 1 to arrive . I don't see myself running without shoes at this stage but as I'm about to transition from my Mizuno Wave inspire 19 to my 6m Saguaro Free 1 . Should i stop running all together in my Mizuno shoes ? As i wont be doing lots of distance in the Saguaro can I make up for it by doing a couple runs a week in the Mizuno ?

[@AndrewFolts]

Hey Timothy, props on taking the leap to barefoot shoes! The two ways to transition are either to switch 100% to barefoot shoes right away, but keep your milage extremely low to start (literally my first "run" was two minutes), or you could do low milage in the barefoot shoes and then do the rest in your Mizuno's until you're fully switched over. Personally, I like option A, because you'll transition and improve technique more quickly, while having more time for your body to rest and adapt, and it also makes things simpler, so that you know how barefoot shoes are working for you vs possibly having issues still being caused by your old cushion shoes. But if low milage is not an option, then do option B.

[@grahammckinney5705]

I'm now seven months into wearing minimalist shoes for running and walking, with the occasional bare foot runs on grass. My issue is first thing in the morning. My heels and feet ache for the first few minutes, after that they're fine. Is this something that's common or is just because I'm 46? Your videos are very informative and engaging, thank you. 😀

[@AndrewFolts]

Hey Graham, just sounds like basic stiffness from not moving much all night. As long as it clears up in a few minutes once you start moving around, there's nothing to worry about. You could try taking some magnesium at night (food or supplement), since that's associated with muscle relaxation. Cheers!

[@theurbanyogipodcastwithwil1799]

Thanks Brother for all this information!

[@AndrewFolts]

No problem. Thanks for dropping by, Will!

[@benrowell9142]

Love your videos! Content and vibe is great!!

[@AndrewFolts]

Thanks, Ben! Appreciate you stopping by! (:

[@regetonybelony7377]

Ok. So funny things happened to me recently. I have been running barefoot (with minimal aqua shoes or unshod) for few months now. But never above 15km. 1. I tried to run with a regular shoes. Did not feel good at all. Like ridiculous feeling in the knees. And I noticed my energy management got really bad. So, I don't think I am getting back to cushion ever again. 2. I ran my first HM with minimal aqua shoes. This is my first time doing a HM without cushion. My legs felt great! No pain. But I felt exhausted after. This is not my first time running a HM. I do it once or twice a month. But with minimalist shoes, that was a first. The feeling was very different from doing a half with cushion shoes. Now, I need to give my body some time off just to feel fresh again. The interesting thing is, this doesn't change my feeling about cushioned shoes. I feel better without that cushion, even while running longer. I look forward to doing my ultra without cush.

[@AndrewFolts]

"energy management" Yea, that's a great way to put it. With cushion shoes, it's sort of like you're just along for the ride (like an automatic transmission), but barefoot running puts you in control (like a manual transmission), and you can "shift" up and down, which creates a lot less wear and tear on your body. The exhaustion will pass as you build strength all over your legs and feet (vs just a few muscle groups with cushion shoes). Good luck for your ultra! (:

[@regetonybelony7377]

Yea. That is kind of correct. I don't have a point of reference. But from a personal experience, barefoot or with minimalist shoes, allows me to control the load, if you will. Example: sometimes, I push using my calf muscles only, or I can change "gear" and take bigger steps with my quads, if I am hammering down at higher speed, it feels like I am using my entire leg. So, yeah. Like a manual transmission. Thanks. If all goes well, 50k in the mountains should be lots of fun.

[@AndrewFolts]

@@regetonybelony7377 Sounds like a blast! Looking forward to doing some barefooting in the mountains in a few weeks myself. Cheers!

[@joshtarnofsky8234]

Curious about your experiences with stretching leading to your injuries. We’re these general prehab movements or basic static stretches?

[@AndrewFolts]

Hey Josh! Basically, I kept doing the stretches, warmups, and cool-downs I learned in high school track. Toe-touches, quad pulls, planks, butterfly stretch, leg swings, skipping, quad crossover, etc. Over time, I gradually removed one exercise at a time, until I wasn't doing anything at all-just going straight out the door and slowly increasing my speed. After three months of this, my injuries went away, and I haven't had any injuries since. I haven't done a single stretch or warmup/cool-down drill in three years, and probably never will. (:

[@chrishabgood8900]

About 10 years ago, i went barefoot, the only issue i had was form, I had to go to a pose running coach to stop getting blisters. but i have not had to buy shoes in a looong time!!

[@AndrewFolts]

Yes...a barefoot wallet is a full wallet. (:

[@JohSno]

Awesome! Saving to come back to this video later, and sharing with anyone I care about. Next will try no shoes at all, and explanation about stride looks really useful. Thanks. P.S. I already switched to barefoot style shoes for running, following your advice's. Now I can't go for a longer walks wearing traditional cushioned shoes.

[@AndrewFolts]

Thank you! Appreciate the shares! And yea...once you go barefoot, it's hard to go back because your feet have so much fun! Which barefoot shoes are you using right now?

[@AndrewFolts]

@@JohSno Nice, that's a solid barefoot squad!

[@mikeregan3265]

This left or right, black or white, barefoot or cushion etc is a very rigid way of thinking. Perhaps a balanced mix of different types of footwear can also be beneficial. Nike's may not be perfect, but they do run well on the days you need them, even when it's just occasionally.

[@AndrewFolts]

Totally! I don't run enough intense milage to ever need cushion shoes anymore, but when I was training for the mile I often rotated in some Altra Vanishes at the track for my speed work.

[@xXAnthony619Xx]

I experimented with minimalist shoes heavily in the past. Lately, I've been running a lot in Altras for like two years and finished my first marathon. Decided to start with minimalist shoes again and did three miles. TOO MUCH TOO SOON! Got a nice litte ligament strain or extensor tendonitis. Mild but annoying. "Tis but a flesh wound. Will recover and get back at it.

[@AndrewFolts]

Lol, yes, minimalist shoes can bestow great bounties, but they are very unforgiving. Congrats on your first marathon!

[@elizafelea4650]

Hello! My daughter is in high level speedskating, she is almost 13. What shoes do you think would be best to start with? Thank you!

[@AndrewFolts]

Hey Eliza. For road running, I'd recommend the VivoBarefoot Primus Lite. For trails, the Vibram V-Trek's. The key is to work into them very slowly to give the body time to transition. A good first run might literally be 5 minutes, then gradually increase from there.

[@elizafelea4650]

@@AndrewFolts Hello, Andrew! Thank you very much for your advice. I will buy her exactly what you recommended. We also read “Born to run”. I really hope we will change our lives! Thank you very much, once again and congratulations on all your content on “bare foot” LifeStyle! 🙂

[@AndrewFolts]

@@elizafelea4650 Ooh, great read! Have fun with barefooting and good luck to your daughter in competition!

[@darkphoenix68]

I've had an Achilles injury combined with Plantar Fasciitis issues for a few months now -- I suspect triggered by the purchase of my last pair of hiking boots -- and so I've been looking into the whole barefoot shoe thing. A few days ago I did do some cautious barefoot walking in a park, and it was glorious. However, much as I enjoy walking barefoot in the grass, it can rapidly become a nightmare. One word: bindis! I used to have them in my front yard, and more than anything else, they rapidly trained me to never remove my shoes. (I've also seen a ground-cover plant with seeds like literal caltrops; I wouldn't want to step on them even in barefoot shoes, and the very thought of putting my naked foot down on a patch of that stuff ... *shudder*! Definitely want to work on spending more time barefoot in nature, though.

[@AndrewFolts]

What's a "bindi"-some kind of thorn? But year, barefooting is not ideal for all terrain. Lem's would be a good compromise. Zero-drop with a minimal amount of padding and a wide toebox.

[@Friendlyman3]

Good video andrew!

[@AndrewFolts]

Glad you enjoyed it. Cheers!

[@scalleewagg9746]

great video again :) quick tip, I'd add in the video description, the list of books you recommend during the recording

[@AndrewFolts]

Thanks! I think it was just two (Lost Connections and Born to Run). Did I mention more at some point?

[@scalleewagg9746]

@@AndrewFolts I think it was just those two (am going to check Lost Connection for myself). I dont know anything about being a youtuber so take it with a pinch of salt haha :) just mentioned it bc of what I've seen others do in case it's helpful

[@AndrewFolts]

@@scalleewagg9746 Ha, neither do I, just started. (:

[@matriaxpunk]

Great video, but as a barefoot runner myself, I have some comments to make. First of all, I kind of disagree with the idea that running barefoot on asfalt is harder than running on trails. I mean, unless it's a very smooth easy trail, trails usually have rocks and stones, wich for me makes them very very difficult to run on barefoot. Asfalt, on the other han, is a pretty smooth even surface, and yes, it's harder than grass or other surfaces, but that encourages good running form. Pretty much every source that you can check out recommends starting on a hard smooth surface like asfalt, because it teaches you good form without having to worry about stepping on a stone or a tree branch. Grass, on the other hand, is very forgiving, and you can still run with pretty bad form on it without feeling any pain. Also, if the grass is tall, you can't see what's beneath it, wich is also pretty dangerous if you are running barefoot. Second, I understand that for you the whole point of running barefoot is precisely forgetting about how fast you are running, but I nead to ask you: how fast are you actually running when going barefoot? Because you say you used to be a pretty fast runner (that mile PR is pretty damn fast), but then in the video you are always running incredibly slow, to a point where I wouldn't even consider that "running". Again, I know running fast is not your priority anymore, and that's great, but some people like to run somewhat "fast", that's why they like running in the first place instead of just walking, for example. Obviously, running slower is going to cause less injuries, regardless of if you're running barefoot or not. But again, walking is going to produce even less injuries than running slow and we still prefer running than walking. Do you get my point? As a barefoot runner myself, I've noticed that I have to slow down quite a bit when running barefoot, to a point where running barefoot on certain terrains is not fun anymore, and that's not just a temporary thing related to the adaptation proccess. Again, I'm not talking about setting PRs or anything like that. I'm talking about felling like you are actually running and being athletic instead of just shuffling your feet around.

[@AndrewFolts]

Great questions! First off, I made the video to try and be inclusive to beginners, because so few people are willing to even try barefoot running, since they think it's dangerous. So, yes, I started on pavement (and a lot of people say gravel will build form and callus even faster), but most people are too intimidated to do that. So a local track or football field are places where a tentative beginner could get a small taste of barefoot running without the pain of blisters, etc, right away. How fast you can run barefoot depends entirely on the amount of callus you have and how good you are at dodging stones. I ran a 60-second 400m once, but I was bleeding all over the place, because there was so much friction. If I had trained more gradually instead of just randomly banging one out for the hell of it, I could have built up more callus and no doubt worked my way well below 60-seconds. I've also run a 20-minute 5K barefoot on pavement, which was less problematic, because it was closer to the speed I would usually run at barefoot. There have even been a few Olympic runners over the years who went barefoot and did quite well-like Zola Budd. The reason there's so few of them is that barefoot running requires more work, so why would you make things harder on yourself in an already insanely competitive sport, ya know? In terms of running speed, I was mostly running slow in the video to emphasize the point of keeping the knees bent, but also (again) to be inclusive to beginners and anyone for whom injury prevention is the top priority-which is a lot of runners. Normally, my speed varies from moment to moment, depending on how I feel and the terrain-like the hill shot, where I'm going a lot faster up than down. I can run pretty damn fast on a dirt trail, even with some rocks, because I've built up a lot of callus from road running and good reflexes, as well. If I trained on gravel, I could build up even more. If you're having to slow down a lot, it could be you just need a more callus to deal with sharp stuff, or perhaps, the more practice you get, then better you'll be at avoiding them entirely. Obviously, there are some terrains, like large rock gravel that's just impossible to navigate while running, so sometimes you walk, and that's ok. Like I said in the video, barefoot running is more of an adventure, so you just go with the flow and enjoy whatever nature throws at you. Keep working at it, because you'll only get stronger and faster as you go. (:

[@louie.lenard5795]

I’ve been walking in barefoot shoes for ages and am now transitioning to running in them as well (up to 10k for now). My problem though: I live in a city where I inevitably end up running on concrete or asphalt for long stretches when training for ultras. Do you have any experience with running long distances on hard „unnatural“ surfaces in barefoot shoes? I’m a bit scared it will lead to injury in the long run.. great video as always!

[@AndrewFolts]

I spent about two years running mostly on roads with barefoot shoes and didn't have any injuries, but I was only running 3-5 miles per day. I did find that thinner was better-my 3mm Vivo Primus Lite's worked best. Believe it or not, I switched to full barefoot running on concrete/pavement this year, and it's even softer than barefoot shoes once you build up some callus. I would check out Julia Chi Taylor on the channel Soles Journey. She's training for a cross-Europe ultra marathon right now, and might have some helpful tips. Overall, I just don't love the uniformity and tilt of roads. Even with cushion shoes, it's so monotonous that you end up straining the same parts of your body over and over and over, so I 'd work in some trail running whenever possible. Cheers! (:

[@sergeboivin566]

Great video. I kind of disagree a bit with the cost for barefoot shoes. For people who love running shoes, you'll still buy a lot of them even if they don't wear out :-) :-) I love your attitude and advice. Thanks!

[@AndrewFolts]

Ha, yea...like any shoes, they can be addictive to buy, but ten barefoot shoes will still save you 8-10x the cost of ten cushion shoes in the long run. (:

[@Ronzo777]

Great video. Have you experienced any foot pain since your transition to barefoot shoes and actual barefoot? I noticed you running on what appeared to be concrete - is that a good idea? I've transitioned to barefoot shoes but my left arch is very tight and my toes are tight. I've been stretching them and massaging them but still pretty tight.

[@AndrewFolts]

Nope, no pain. I can run on concrete just fine, but I prefer trails, because they have a lot more variation. Roads get monotonous and that tends to stress the same muscle groups over and over. IMO, stretching causes injuries, which is why I haven't stretched in over three years. Tightness can be a sign of simply doing too much (milage, speed, etc). If that's not it, then nutrition can be a factor. A magnesium deficiency can cause tight muscles, and increasing it in your diet or adding a supplement can help a lot. Finally, shoe thickness can sometimes be the culprit. For me, anything thicker than 3-4mm can cause pain or tightness, because my feet can't feel the ground properly and get tired a lot faster. Hope you foot feels better soon!

[@qualitygranola2036]

Hey Andrew, what barefoot shoes do you use (if any) when you're just walking around?

[@AndrewFolts]

In the winter or in stores I use the Vivo Primus Lite or the Wildling Flying Fox. (:

[@MsIroon]

That was so helpfull - thank you!

[@AndrewFolts]

You got it, thanks for watching! (:

[@lvncsr6166]

very informative and interesting!

[@AndrewFolts]

"Infotainment," I call it. (:

[@Deshawn1313]

humanity loving you rn lol. Thanks and great video

[@AndrewFolts]

Ha, taking up the Forest Gump torch. (:

[@TheWallace74]

Great video, thanks

[@AndrewFolts]

Thanks for stopping by! (:

[@susanowen5505]

I am thinking of transition to barefoot running shoes. Have you tried freet they made in the uk, I have seen some reviews, which were positive

[@AndrewFolts]

Haven't tried them yet, but they're 3-5mm thick and, I've heard, very well made, so they should be great.

[@quantum3712]

Hey , this is the video that i was looking for. I was overwhelmed by informational jargon and with lot of views on barefoot running starting point. I just started to run barefoot and i could run 2km on grass and ceramic tile track mix. How often should i run without getting injured?

[@AndrewFolts]

Sweet! There's no standard milage, just pay attention to how your body is feeling and stop or turn around when you start getting tired or your form breaks down. When in doubt, do less, because you can always go out for another run later in the day. Happy barefooting! (:

[@dianafranks6497]

Can you play pickle ball in zero drop shoes? And if so, what shoe would you suggest? I happen to play pickle ball unexpectedly one day barefoot, my feet and legs loved it! My son-in-law plays pickle ball in zero drop shoes, he says he can actually feel his toes working when he’s running for the ball.

[@AndrewFolts]

Hey Diana, sure! Although, the court is hard, and you're doing a lot of back and forth, so I'd go for a zero drop shoe with a small amount of padding. Lems could work great for that.

[@JasonFarrell]

What a coincidence that I plan to barefoot run for the first time tomorrow at THE BEACH (on hard wet sand, obv). I'm not brave enough yet to ditch my 6.5mm Vapor Gloves on regular pavement. Also, I still get blisters under the balls of my feet when wearing Xero sandals on walks (not even runs) over about 4 miles, so the soles of my feet aren't callused enough, and/or maybe I'm not placing my foot down on the outer pinky side of my foot like I'm supposed to. One thing I disagree with you about, though, is ditching training plans (like Hal Higdon's). It's all well and good to not do too much one day that you can't run the next, but if you're doing too much too fast you can get an overuse injury and not realize it. A training plan increases the weekly mileage slowly (10 to 20%) and reserves some days for rest or other cross training like swimming so the body has time to repair itself. I made the mistake originally of going too far too fast and ended up sidelined for ~2 weeks with painful Achilles Bursitis. I'm now working more slowly from 10K toward a half marathon goal, and can feel a very slight pain in my shins that might've grown to full-blown shin splint pain if I'd progressed too quickly. Anyway, thanks again - your videos were one of the main reasons I started running again earlier this year. Until I had less on my feet, I didn't even know I could ENJOY running after so many years. Still gotta sell my old RedWing foot coffins on ebay..... :)

[@AndrewFolts]

Hey Jason! Sounds like he barefoot forces of the universe are converging, ha! Building callus can take a long time in barefoot shoes-I was still getting the occasional blister in my Vivo's, even after two years. Especially when I upped my milage/pace. Running barefoot on pavement, though, I built most of my callus in two weeks, and by the first month, I no longer had any scrapes, cuts, or blisters. The road literally felt like a gentle massage. My running philosophy now is based on injury-prevention as the #1 priority, which is why I don't race, and since I don't race, training plans have no benefit to me. I'd rather just listen to my body. No doubt, my style of running is not for everyone, and so people are welcome to pick and choose what's helpful to them, based on their own goals. All that really matters is that people are running happy, and I can totally relate to the joys of getting back into running through less. I probably would have quit permanently if not for barefoot. Cheers!

[@cthomp4711]

Do you have a suggestion for people that live in cold areas?

[@AndrewFolts]

Vivo has a "Thermal Insole" that works great for warming up barefoot shoes. Also, anything made with wool or leather is going to be warm. I just ordered a pair of barefoot boots from "Noble Soles" on Etsy, and they look super minimal, so I'm excited to try them out. Wildling has some great winter options, as well.

[@paulyf.107]

Props, bloke!

[@AndrewFolts]

Cheers, mate!

[@dylanmeek5570]

Hey Andrew, quick question, i started barefoot running 2 months ago and have noticed that my hamstrings have been really tight of late. I have started stretching them out after a run. I think this is because of the shorter strides with the fore/mid foot strike. Any advice?

[@AndrewFolts]

Yea, could be. Try varying your stride a bit, speeding up, slowing down, getting some trail running variation, etc. You can also work on increasing magnesium in your diet or taking magnesium glycinate, as that's the nutrient most responsible for muscle relaxation. Everyone has their opinions, but I find that stretching does more harm than good. Haven't stretched in six years and still haven't had a single injury. Self-massage is a better, more gentle option.

[@maxchinn801]

Any tips for trying to transition to barefoot as a high school runner? Wanting to run barefoot but I want to maintain speed and only have about a month until the season starts.

[@AndrewFolts]

Hey Max, no need to transition all at once. Just start with five minutes of barefoot per day and do the rest of your run in your normal cushion shoes. As your body adapts you can increase the time until you're 100% barefoot, or whatever percentage works best.

[@El-Burrito]

I'm very poor and I'm looking for a pair of barefoot shoes that I can do everything in. Every day use, long countryside walks, trail running and probably weight lifting too. Maybe I forget about shoes all together and just go bare foot!

[@AndrewFolts]

Yea, that's the cheapest option for sure! Otherwise, you could look into those sandal kits. Xero sells one for like $25, and I've seen people use them for everything you mentioned, plus there super durable Vibram rubber (1,000's of miles).

[@Flamzxy]

I play basketball and also want to transition to barefoot shoes. If I use minimalistic shoes throughout the day and regular shoes for basketball will it increase injuries?

[@Flamzxy]

Or make it harder to walk?

[@AndrewFolts]

I'm no expert in sports like basketball and volleyball, but I think some cushion is necessary when you're doing so much jumping. Bare feet just aren't made to absorb that much vertical impact, and if you land wrong with no padding, it's too easy to break a bone.

[@Flamzxy]

@@AndrewFolts thank you

[@johanbruneskog7891]

Hi, thanks! Im in this transition. Reacently iv noticed that toe-strenght, and toe-connection to ground, brings stability to ancle... and foot in general. How important is toe connection to ground? Maybe you could share some technique-remarks on footconnection in this regard?

[@AndrewFolts]

Hey Johan! Being able to feel the ground speeds up your reaction time and helps you get an accurate understanding of the surface your foot is coming down on. Because of this, your foot is more prepared for impact and can land gently, which leads to the feeling of stability/strength. With cushion shoes or barefoot shoes thicker than 3-4mm, it's hard for your feet to read the ground, which leads to increased shock and a feeling of instability/weakness.