Barefoot Running Technique Simplified

[@barefootstrength]

📘 Our Free Barefoot Shoe Transition Guide bfs.fit/barefoot-transition-guide

[@lukeaaron5588]

Lol humans would no longer recognise the true form of itself. Men and women.... lol what a lie... why would a man need a curve in his spine like a woman? Men don't give birth.... Male physiology has been polluted by 2000 years of 'influence' by a different species

[@lukeaaron5588]

@Travis Morris Theres a good video on the joe rogan show about mouth breathing, highlights the neck posture and how the jaw aligns to the skull and neck, but listen to your body because it will tell you where its stuck. Patients and trust.

[@Platypus_Warrior]

First time I run 1h was barefoot on grass. It was such an personal achievement! Thanks for the video

[@stephenrivera4706]

Are non arch support shoes ok?

[@barefootstrength]

@@stephenrivera4706 yes of course. For more info, check out our video comparing regular shoes to barefoot shoes: kzbin.info/www/bejne/marHq3doqrOrl9E

[@K4113B4113]

Have you ever noticed how basically every single health advice is just "stop doing this newly invented thing and just do what our ancestors did". Fascinating video!

[@koba2160]

I’m guessing it’s just due to us having evolved

[@nixthefox2008]

@@koba2160 in what way?

[@AllAspects.]

Yes!!!! Because every one is chasing MONEY!!!

[@spinnerboyz]

@@nixthefox2008 In successfully developing more muscle atrophy thanks to new devices that bring us short term comfort. And then, the big surprise, long term pain. There's no business without customers...

[@ThePathOfEudaimonia]

Like... Don't use antibiotics?

[@TheErolind]

I remember in middle school during track practice we tried running barefoot a couple of times on grass. I felt like I was running faster and it felt better than with shoes on.

[@GouramiNatural]

You commented what I was basically going to comment... before I even did.

[@000PontusLoeksFan000]

Goku Black I despise you.

[@xCorvus7x]

yeah, it feels exhilarating

[@000PontusLoeksFan000]

I'm sad @RC, aka Goku Black didn't respond

[@betterjustice6697]

until there is a stray rock in the grass . . .

[@jesuscamarillo5502]

I was today years old when I learned how to walk. The right way.

[@BossOfAllTrades]

Exactly shoe companies don't give two shits

[@juno1725]

Forefoot strike is for when you are not walking, heel strike is for walking

[@Devonx777]

There is a proper way to sit that I learned that helps too lol

[@danielle9433]

@@Devonx777 how?

[@aquadose7866]

@@danielle9433 Full squat is much better for your back, chairs in general aren't good for you

[@mountain-milk]

It took me 2-3 weeks to get used to barefoot shoes but once I did my knee pain, which I suffered from for years, went away completely. Never going back.

[@barefootstrength]

Thank you for your comment! It is so awesome to hear your how barefoot shoes have improved your knee pain.

[@devanhansonmusic]

I just started barefoot shoes as well. Were your feet sore in the beginning? ✌️

[@mountain-milk]

@@devanhansonmusic Yes. For a couple of weeks my feet were sore and my knees hurt in a different way. I went in 100% from the start. If I did it again I would try to ease into them.

[@nioxic77]

Sounds great! That's exactly why i wanna try barefoot running. i've had a bad knee since i was 18 - and it usually comes up when i've been active (sports, running etc) (in shoes)

[@sophiebee1679]

I think I might have given myself peroneal tendonitis from going all in. I hope it heals up quickly or its just pulled muscles. Either way I'm not giving up on barefoot running because it feels so good for you. I was always such a heelstriker before. I just really need to toughen up my feet.

[@CDawsonOmarama]

I have now been running barefoot for 12 years. I am 59 years old, have no pain or discomfort. I run on gravel, grass, concrete, river bed etc. Once you get your feet hardened (usually 2 to 3 weeks), you can run anywere. It is an amazingly refreshing way to run and has amazing befits for skeletal as well as cardio vascular health. It also saves a fortune on expensive shoes. I run through the winter and summer, even on the coldest days, I find my feet quickly getting accustomed to the cold. Finally, the greatest secret I have discovered, is to NOT stretch before a run, but lots of stretches AFTER the run.

[@Flintstone_Gummy]

Are you running completely barefoot? Or have some barefoot shoes? Also, how did you first start out when your feet were relatively raw compared to weeks down the road? How should I start?

[@harryv6752]

Totally rad! Keep on rockin'! 🤘

[@jjg1501]

i dont mean to necro post but i find you comment intriguing. do you mean you run totally barefoot? by hardened, do you mean callused?

[@nzsombor13]

Hardcore

[@gawrgurafan1257]

Barefoot running feels so nice and natural. On a very nice day, with amazing weather and no mud, barefoot running is such a nice thing to do. We were made for running. Our bodies are quite literally accommodated for every part of running. Everyone should try running without shoes. It's a game changer

[@jacobcampos2407]

I will try tomorrow! But grass has sharp things on ground sometimes

[@AdrijanoJ]

I never wear shoes no matter snow, mud, rain...

[@Chris-iz2zh]

Such an underrated topic especially for people just getting into it. Remember guys working out is intended to build the body up not to beat it down

[@freej728]

Sometimes, you need to break it down to build it up.

[@ThaLarsen]

It's running technique - independent of shoe choice. Barefoot is less forgiving than cushioned shoe, thus more pedagogical for learning proper technique. If you don't already have great technique do technique focused runs or drills barefoot and distance in regular shoes.

[@alexjackson1614]

Yea, the main argument for barefoot running is just have better form, whitch you can do with shoes. You can land under your body with a good footstrike with shoes. You can increase your cadence with shoes. You can lower vertical osliation with shoes. And you can lower your ground contact time with shoes. I dont really see any reason to do barefoot running for most or ever a substantial part of your training, just choose good running shoes and learn good form.

[@94e88]

@@alexjackson1614 This is just my 2 cents. The thing is, I like to run either barefoot or with a barefoot shoe. Makes me feel more in control. Also, I dislike high heeled shoes. I stand and run on the balls of my feet and having a high heel shifts me backwards and my heels will feel more sore than being in flat shoes.

[@alexjackson1614]

@@94e88 yes thats the thing with shoes, is they allow you to run with bad form and barefoot running will make you run with good form. I see it as, as long as you can run with good form while wearing shoes you shouldent not wear them, but you have to be aware and make sure you're not hurting yourself. If shoes make you run bad and you run good barefoor/barefoot shoes then you should do that.

[@yoshimuroi7771]

@@alexjackson1614 If people have weakened their muscles to the point where they overstride a lot (not the same as a heel strike which isn't a bad thing) then going barefoot is likely not going to help at all. Generally speaking, people who overstride are people who have decided to make that powerful transition into a healthier lifestyle form a mostly sedentary lifestyle, if they pick up barefoot running without addressing certain weaknesses it's more than likely they will gain a major injury from weaknesses in their hips, glutes, calf, Achilles or their weight alone. Don't get me wrong barefoot is great especially once you've addressed certain weaknesses, but if anyone is overstriding to begin with it's likely they're going to have those weaknesses.

[@raypangyong965]

@Alex Jackson Agreed. It's just that brefoot runners tend to be more conscious about technique. Thats probably why the statistics are in favor of barefoot running. If shoe users place the same level of emphasis on technique as barefoot runners do, they can be just as efficient. A fairer comparison would be between athletes of equal caliber who run barefoot vs in shoes

[@nezunish-2-824]

Ngl , when I was in high school , there was couple of students who run barefoot but yet they running faster than the one with shoes , I know there was something to it!!

[@Nemesistyx]

This is why I ended up having severe shin splints. Was taught to heel strike, high arch support and didn't have flexibility. Worst 6 months of military training of my life all because I didn't know any better and ran/walked wrong.

[@seasaltisland]

If they let solders wear the right boots for their foot they'd have whole other army at their disposal...

[@jgsk78]

Yeah I've heard this reported by several ex soldiers. They are often left with their knees wrecked..

[@alfromtx245]

He's right, that cushioned shoes allow you to maintain crappy running form, which can lead to a number of injuries. My main issue was plantar fasciitis, as well as some knee pain. I know a lot of these barefoot guys discourage using something like Altras (zero drop, but not minimalist) as a transition shoe. But this really helped me. I really disliked running in them at first because I was so used to heel striking, and these were making it nearly impossible. Once I adjusted my form, they were great. Then, because my form was correct, switching to running in Xeros (XFS for street and track, Terraflex and Mesa Trail for dirt trails) was a lot easier. Just don't be crazy and go run 10 miles for your first barefoot run. Start short and easy. Maybe 1-2 minutes. If you find that you're recovering pretty quickly, increase your time a little. If you're feeling beat up, don't push it. I started about 10 weeks about at 90 seconds and I'm up to 4 miles twice a week, along with a couple of 3+ mile run/walks in my barefoot shoes. My feet feel great and my knees don't bother me anymore.

[@apnhderlleip]

Hi there! I'm a brazilian barefoot runner and I totally agree with your presentation. It's a very good explanation of how natural running happens. Congratulations! ;-)

[@charliemarie3052]

I've been trying to explain this to people and this video is so clear and informed. Thank you so much!

[@barefootstrength]

It's a big pleasure 😁So happy to hear such positive feedback! 🙏

[@jcjames375]

For years everyone has made fun of me for running on the “balls of my feet” or by making my forefoot strike first. It has always felt safer for my body and more natural. This all makes sense, and I am so glad that I stuck to this running technique. Thank you for the great video!

[@jcjames375]

@@thoyal7509 XD tell me about it man.

[@JohnPorsbjerg]

Huh, ever since i started running I've been trying to correct my forefoot strike because my PE teacher in highschool told me it was the incorrect way to run, even though that's how i run naturally. Now i guess i can have fun trying to run front strike again...

[@barefootstrength]

Yes, it's unfortunate that bad information often gets spread around. However, we should remain curious and never accept things as black or white. In this way we can evolve our knowledge and thinking so that we can continuously move closer to the 'truth.' Personally, I am constantly doing this during my research process. Even when I am convinced about something, I still seek for ways to challenge these ideas.

[@yoshimuroi7771]

Neither forefoot nor rearfoot is a bad running strike, its more about your foot placement, unlike how the video suggests you shouldn't land under your centre of mass. Rather you should focus on landing your foot perpendicular to the ground under the flexing knee if you look at elite runners like Eliud Kipchoge, Mo Farah and Shura Kitata all o they have variations of the forefoot, midfoot and rearfoot running but they all have their foot perpendicular to the ground on landing people need to stop thinking of this forefoot solution as an end all be all solution as it can cause stuff like calf injuries just run with a decent cadence and incorporated strength training and everything will take care of itself

[@blakedavis2447]

@@yoshimuroi7771 that makes a lot of sense , I don’t think I consistently land on either it just depends

[@maxuli21]

My sports coach always ripped on me for heelstriking, which was caused by thick soles on the sports shoes and less developed physique when I was young. Now when I run in barefoot shoes I forefoot strike naturally. Your PE teacher was pretty clueless :D

[@childcrone]

@@yoshimuroi7771 I think you must mean parallel to the ground. For your foot to be landing perpendicular (at right angle) to the ground it would have to hit behind the heel or on the tip of the toes.

[@bennettharvey5162]

This video needs millions of views. Learning about how modern shoes effect our health has been eye opening, but very few people know about it.

[@patriciabrighton335]

@@ArvensisAndromeda taking showers without shampoo and other products… Just water. I didn’t use shampoo on my hair or skin for 4 months after I did some research on this topic and I feel much better.

[@nate8415]

@@patriciabrighton335 lol

[@defeqel6537]

the problem with this video is that it is quite simplistic, and most people suddenly switching to barefoot (shoes) will have issues if they don't a) transition gradually and b) strengthen muscles

[@bennettharvey5162]

@@defeqel6537 I agree. It can be hard on the joints and muscles to suddenly switch to 100% barefoot. I ran into that problem at first too

[@barefootshoeguy]

This is a great explanation of why being barefoot is so awesome

[@Seby-biketrial]

great teaching !! it convinced me to go back to barefoot. i ran for months on high heel shoes and my knees hurt. i switch to five fingers vibram (i already had one pair but didnt run with it) and after one hour running i do not have any knee pain and it actually felt very fun, very pleasant running. The running was much FUN, felt better, probably because i had some feet massage as well. I had a 6 months period of staying near mountains and i would go for 20min run barefoot (no shoes) and i felt great, i never injured even if there were some rocks on the road. That is why i bought vibram 5 fingers some years later but still seeing only people running in high heels running shoes convinced me to buy same. After few months, even with top cushioning shoes my knees hurt every run after 50 mins. i saw some videos on barefoot running, why our feet arch is actually a spring and absorb shock. i thought hmmmm this is logical and when i ran barefoot i felt great indeed. So i grabbed my old barefoot shoes and after 60min of running NO PAIN in knees, no discomfort in kness. WOW! and barefoot runing felt amazing, it was a much much more pleasant feeling, it is a lot more FUN.

[@uncipaws7643]

Thank you, this is the best explanation of running mechanics that I have found on youtube so far. When I run on my forefoot I feel my legs acting like natural springs, giving me back the energy of each step rather than dissipating it as a layer of foam would do.

[@jjbarlow7301]

I just watched a 10 minute ad about feet. And loved it!

[@patrikp1]

Great video. Almost a year in barefoot running and I have noticed huge improvement in the efficiency. Would you like to include the sources in description?

[@LucidDreamer54321]

I have been running barefoot (no shoes) for more than 50 years (since I was a young child). I didn't know I was a pioneer, I just thought I didn't like wearing shoes. I even ran barefoot in the military when we did our annual physical fitness test. It was the only time I could get away with being barefoot while on duty. : - )

[@fredriklarsson906]

Used my Vibrams for 2 years now, improved my gait feetstrength and balance a lot, huge benefits on the mat! Monkeygrip in your toes will surprise any opponent!

[@barefootstrength]

It's so awesome to hear that! Having strong feet is such an advantage in combat sports too!! I have also been using barefoot shoes for a few year now and my feet are so much stronger than they used to be. I could never go back to regular footwear.

[@theluckyace]

Oos!

[@ronaldf.centeno8503]

@@barefootstrength I run both ways!!! Sneaks and barefooted...well, I started running barefoot yesterday lol 😆 next I’ll start running on my hands hahaha 😝

[@AndyS3339]

Excellent video. Very informative. I generally run in barefoot / minimalist footwear. Recently bought zero drop Altra Escalante trainers with cushioning and found myself ‘flying’ down the road. Barefoot / minimalist footwear definitely helps you to achieve an efficient running gait and then, when you wear cushioned footwear, you can FLY !

[@carlosayala6754]

I started running barefoot like a month ago and I will never go back to shoes running, this experience has change my life I run more and my legs are getting strong very strong. I encourage everyone to try barefoot

[@barefootstrength]

That’s such awesome feedback! At the end of the day I always tell people; ‘Just give it a try’ start slow and see what happens. You’ll never know unless you experience it for yourself 👍 science is at its strongest when the academic evidence matches the anecdotal evidence.

[@Maplecustom92]

Simple and very easy to understand for the general public, being a coach myself and a mechanic specialist, barefoot lover! I am more than happy to share this video with everyone, thank you!

[@HappyTofu2424]

Had shin splints for awhile after some hard running and then switched to barefoot shoes and the shin splints never came back. Love barefoot shoes!

[@TKloquendo41]

Thanks bro, I'll use this on the Steel ball run.

[@lancetodd9943]

I love your approach. I have been working with multiple global leaders in gait and assessment technology. While all of what you say about barefoot runners is true much of you say about about minimalistic runners is not. If you read the Foot Core peer study you will see that "Even a thin sock dramatically insulates the foot's proprioceptive system. To prove this theory simply run a pencil along your hand or foot and repeat the test piece of paper over the hand or foot and you will experience a 50 to 60% decrease in sensation or proprioceptive feedback. Basically you are giving the foot it's job back but you are leaving the motor off. I was so thankful that a group of evidenced based SEMG, Dynamic Gait and Underfoot Mapping experts took the time to correct and educate me. My education is far from over. During gait assessment most of the time you move a runner to forefoot strike when the foot is NOT READY the runner lands on his/her fore or midfoot , travels 40 to 80 milliseconds back to the heel and then forward again. There is no room for reverse in running. Why not just land where you are capable of moving forward from and start there? I believe it is in this stage that most transition injury happens. The dysfunctional foot most often over pronates but more important it does not re-supinate allowing for the energy storage. The energy must then travel up the chain and be taken up by another muscle group. We have many educational videos that show this and the fact that the entire posterior chain , foot, , hip flexors, glutes or hamstrings to not activate in a robust or symmetrical manner while wearing minimalistic shoes. Yes, everyone should be in a minimalist shoes "WHEN THEY ARE READY" . Dr. Gorman refers to this as being D.R.U.N.K. . Dramatically Reduced Utilization of Normal Kinematics. If you are interested I would be happy to introduce you to our team so that we can learn from each other. Lance 416-919-1151

[@ZacDeclerck]

Very informative video. I'm a long distance hiker and have done about 3000km in Barefoot shoes and 4000km in Zero Drop before that. With not a single injury to boot while others around me are often injured it's a no-brainer that the natural way to move is the only way. I need to remember all your points so I can explain to others as I'm not very good at that. Cheers!

[@barefootstrength]

Thank you so much for your comment! So glad you are finding our videos helpful and informative 😁🙏 Your testimonial is amazing to hear! It's a real testament to how such insane distances, over all types of terrain, can be SAFELY covered in barefoot shoes! Awesome stuff!!

[@jamesj9744]

What shoes are you wearing that are both minimal I support but with adequate traction for rocky trails? I find myself going back and forth between being completely barefoot and traditional hiking shoes. I like minimalist shoes in town, but I end up slipping when I wear them in the mountains.

[@przemslaw]

Stupid me, was afraid that the barefoot shoes will make my foot flat. I've been wearing barefoot shoes for 8 months and my heel actually got a little flat. But now that I watched the video I can see that my arch actually improved, and my heel just has some thick skin built up, it needs some scrubing and I'll be all right. After I started running in barefood shoes I had some sore muscles in the middle of the feet which totally confirms that some muscles there have "woken up". A really good, informative video.

[@Twiddle_things]

OH MY GOSH!! This happened on my first day of barefoot shoes. I walked my usual minimum daily 3km and aurghh never have i ever had that much pain in my feet. Now trying to walk with non barefoot shoes is painful and extremely uncomfortable 😂

[@lightyagami4182]

Bro, Your channel is extremely underrated. U had given much-needed studies and RP and your way of explaining was also awesome. When i first saw the video, i hadn't saw the channel, and after being watched the full video and was going out to check the channel and thought it must hv atleast a million subscribers but that didn't happen , a huge disappointment to see such a awesome content being ignored.

[@daivonclark5151]

After learning that long distance running is our evolutionary birthright, i started researching and expirementing for 3+ years now. Nasal breathing is paramount! I definetly took the controlled falling thing to far... You'll spend alot of energy "breaking the fall". I found that keeping my hands down by my waist helps lower my center of gravity so my upper torso doesnt lean over as much. And i try to keep my arms from crossing my midline. I feel more efficient than ever. I be gliding!

[@gianni3424]

Excellent video just brilliant. One of the best videos I have seen, great effort and very informative.

[@barefootstrength]

Wow, thank you so much for your comment! We are so happy you found our video useful.

[@pereiraplaza222]

The issue of "good running form' is less cut-and-dried than one might think. Proponents of barefoot running talk a lot about footstrike patterns, elite runners are more likely than the general population to have a forefoot or midfoot strike, but many of them do use a heel strike. Also, in this study, there was no association between running performance and traditional vs. minimalist shoes: www.ncbi.nlm.nih.gov/pmc/articles/PMC4801105/ There is insufficient evidence to suggest that forefoot or midfoot striking is inherently "better": www.ncbi.nlm.nih.gov/pmc/articles/PMC6189005/ Impact forces are not wholly determined by the type of foot strike: www.ncbi.nlm.nih.gov/pmnc/articles/PMC5812865/ Personally, I have a natural forefoot strike, and I actually do wear "barefoot" or minimalist shoes because I like them. But running is complicated and everyone's body is a little bit different, so take "barefoot is better" with a grain of salt. If you like cushioned shoes and if you run well in them, then wear them!

[@gianni3424]

@@pereiraplaza222 lots of information from both sides. However from mine own experience can tell you for facts barefoot style works for me. I can no longer heel strike my lower back won't take it and as an engineer and watching the videos and having read several books I think its pretty obvious that the impact is less. Would I run truly barefoot maybe not. Would I ever turn back to heel striking never. It has so much to answer for. You can say what you want but after so many miles I know what works for me and I would advise others to get on it before it catches up with them. This is still a great video btw.

[@cannibalmanimal2336]

@@pereiraplaza222 that whole argument is dispelled by the fact that no one who runs barefoot heelstrikes. But first it must be firmly established that running unshod is the optimal way under optimal conditions. Unless the ground is too hot, cold, or sharp anything added to the foot is a negative. To think otherwise means humans are wiser than the one that made them, which is impossible. Injuries from transitioning to minimal or barefoot are due to readapting the feet we started messing up as toddlers. Almost like breaking and resetting bones that healed improperly. Ultimately the modern Bowerman-based running shoe has been nothing short of a disaster, and otherwise intelligent runners somehow think doubling down on the cushioning, arch support and carbon plates will solve everything. Humans are the only species that use mechanical aids to move, and the only species that have varied movement patterns. All dogs run the same regardless of breed, they instinctively know how to run correctly. No other animal injures itself from the simple act of moving around. We’re at the point where our intelligence has reached the point of diminishing returns

[@pushpendrasharma3372]

@@barefootstrength excellent work bro. I understand all the information by diagrams and pictures because I can't understand your language properly but all in this video are excellent.

[@JayMichael999]

The best analysis I have seen about barefoot running. Thank you. Respect.

[@aquasouleon]

Thank you so much. I have a terrible heel strike and I didn’t even realize it was a problem.

[@AlbertKarhuFilms]

i went from cushioned "normal" (elevated heel) shoes to barefoot shoes after i was constantly injured from running. about a month ago i REALLY went barefoot ie. completely without shoes. i can run 10km without shoes on asphalt, and constantly building thicker calluses on my feet. no shoes for me, ever again, if its possible to run without. Running has become so effortless, easy and fun! Took some time for my calves to get used to the forefoot strike, i mean they were really sore for i think the first two weeks of running without shoes.

[@dimkata2082]

Around last year I started running with the bare foot technique gotta way those calves muscle are getting bigger just by themselves and my feet has become more muscular and all my thumbs ligaments have grown bigger. Over all I had a back injury and this saved me for sure, my knee and back did not take the impact of running rather my calves were in pain in the beginning but they got used to it.

[@twocanmusic4159]

I have been running around 20 miles per week with normal shoes for the last few months, and first run in barefoot shoes never have I had a more comfortable and enjoyable run in my life. I was sceptical at first, now I'm sold.

[@iyadlaphir709]

I’ve been walking and running with my heels and this feels way better

[@marionhermannsen]

I’m not a runner but walk in barefoot shoes all the time. I used to twist my ankle at least twice a year since I was a teenager. Both tendons around the ankles are torn, and the pain was excruciating. Somebody recommended Vibrams (I also wear other barefoot shoes), and it cured the problem. Because I feel the ground better, I don’t go over anymore when I step badly. Additional benefit: I used to wear expensive inlays because I pronated so much. After 2 years, my feet were straight. Incredible results!

[@rockm6772]

Wow very good explanation. I’m somewhat new to barefoot running and I feel like I run slower currently due to smaller stride. But it feels comfortable and I actually don’t have trouble not stomping. I do tend to try to heel strike hence why I came here. I never thought of cushion as being a energy absorbing factor until you were explaining it. Reminds me of a mountain bike vs a road bike. If you have shocks, especially front and rear, like on a mountain bike, your peddling force is being absorbed by them which is inefficient on a road. I am definitely interested in getting further into barefoot running.

[@naisurbxgema7541]

When a Native American wants to run across the continent and win with his own feet ⏳🧍‍♂️🏃‍♂️🦶

[@elimiller958]

I was wondering if anyone else was here for that same reason

[@tiefighter3506]

And then dies because a cripple spun you into hell

[@thebarefootyeti912]

The crucial omission, in my lay-opinion, is that the ground shock when barefoot gets adsorbed by calf muscles, etc and provide additional stored energy. Shoes, by removing neural feedback mean shock is adsorbed in joints irrespective of forefoot or heel strike. In addition, the forefoot "spread" on landing acts as a pump helping blood start back up the leg against gravity.

[@taolava1264]

Y u speak like a dictionary lmao

[@stayontrack]

??? nice false info bro. If you run forefoot in shoes the calves still absorb shock

[@lachlanogrady]

@@stayontrack waaaannnnka

[@stayontrack]

@@lachlanogrady I don't wank sir, please don't project your sins on other people.

[@jgsk78]

Very correct. It's the calves that absorb most of the energy on impact and together with feet are the most underdeveloped link in posterior chain in general population. That's due to cushioning in conventional footwear that alters walking and running form we've evolved to have. And that's why if you've only used conventional shoes and try to run in barefoots it's the calves where you'll feel it first. Also some people explain it's the foot that works as an impact absorber, it's not it doesn't have the physical space an capacity to do so.

[@nefarious8987]

This makes sense. Our ancestors got around without these kinda shoes today and were legendary runners and strong as all hell. Good video man

[@moyai9682]

After watching this video, I participated in a race across the country. I was gonna use the money to buy my ancestors land from the white man. Everyone else was using horses, but I ran barefoot like a chad. I would have won too, if it wasn’t for that damn Johnny Joestsr guy…

[@the_doctor2419]

Um, what? 😂

[@cmerc1013]

You cant beat the white man

[@simonator2901]

Yoooo it's Sandman

[@slothypunk]

@@cmerc1013 you got a point there, he can't beat white man only relying by his tribe... He needs help of other minority. I think if asian wants to they can beat white man nowadays but that is yet to be proven

[@Pinesy]

@Moyai jojo reference?

[@debrachase3131]

Tom Brown, Jr. of the Tracker School, has been teaching this, since the early eighties, for both efficiency balance and stealth. Barefoot country kids, learned it, the first time they tried to run across the gravel driveway. A neighbor once snarked that I was "prancing" having only ever seen people slamming their heels into the ground. In one sense, he was correct. A horse's fetlock joint is the mechanical equivalent of our heel. Everything below that is a shock absorber and subtle balancer. Imagine if a horse ran with no pastern or hoof, how stumpy, jarring and difficult with no propulsive recoil. That is what a heel strike runner is doing to themselves. I am so relieved that the shoe industry is catching on. I used to buy boy's wrestling shoes. The toe box still wasn't right, but at least I had a flexible zero drop. I just got Tadeevo Tatras and I LOVE them for running on unplowed, snowy gravel roads.

[@aarondrossart6026]

Um.... how are there so few views on this video? This is the best and most thorough explanation of barefoot running mechanics that I've seen. My one and only recommendation, can you include all of the research study information?

[@tristanwestphal4854]

He literally has the research in the description

[@jackd1582]

🤷‍♂️🤷‍♂️🤷‍♂️622'000

[@willamtheurer]

Well done, aligns well with foundational concepts in Chi-running and Irene Davis research. Keep up the great work.

[@sasazezelic]

Great video! I've been doing multiple comparison runs in barefoot shoes and running shoes. I was making a conscious effort to use the same technique (barefoot techniques) in both types of shoes. Doing these runs back to back it's obvious that running shoes stress the knees and barefoot shoes strain the calves muscles more.

[@sasazezelic]

@@aristoada I agree completely...For me it was a very valuable test, because if you stress muscles they will grow and if you stress joints they might get damaged over time.

[@TheRedCloudAMV]

I wish I could run barefoot but my arches would be in agony within about 2 minutes. I couldn't run at all until I got insoles from my podiatrist a few weeks ago.

[@jeffgoode9865]

A lot of videos out there say NOTto immediately start barefoot running. You must slowly work up to it. Start by using shoes with less cushion and less of a heel drop. And start walking barefoot for 15-20 minutes every other day. Slowly move up from there, to minimalist shoes, and longer periods walking barefoot. Eventually, try running in minimalist shoes, only short distances. If you jump into barefoot running, you'll get injuries, but arch support is exactly the reason your feet can't handle barefoot stuff right now.

[@TheRedCloudAMV]

@@jeffgoode9865 the reason I can't run barefoot is because I have no arches.

[@jeffgoode9865]

@@TheRedCloudAMV well...fair enough, man.

[@meismeems1]

You have no arches because the muscles are not developed. You have to build them up again by going barefoot.

[@TheRedCloudAMV]

@@meismeems1I've always had flat feet despite being involved in a lot of sport, if years of taekwondo and football didn't build any muscles I don't know what will. I've never worn cushioned shoes and typically don't wear any shoes when I'm at home. I was always in pain after a training session and finally got relief with the insoles from the podiatrist.

[@benjaminboyries615]

Great video, but don"t forget to aware people that is really hard to run barefoot after years of traditional shoes. The transition is hard and can generate lot's of injuries.

[@magnuskongsgaard]

Just use five finger shoes for the first 5-6 months

[@csn583]

@@magnuskongsgaard Bad advice, and exactly how to get injured by being just protected enough to keep your mileage up before you're ready. Instead, mix in time in minimal shoes (or truly barefoot) very gradually.

[@efence4713]

Yes lol I ran 4 miles with only mild irritation then when I was 1 mile away from where I started my feet started burning like the skin was peeling off so I had to tip-toe across the grass near the sidewalk.

[@heythere6983]

Just walk with zero or small drop shoes in everyday life and eventually give a jog a shot . No need to rush or force a run

[@arnaut7303]

You didn't mention the knee. Even though it is one of the most frequent injuries. With a forefoot strike, the knee is put under tension under flexion, meaning the force will be stored in the muscles and connective tissue, where it is meant to go and can be used to "spring" back. With a heel strike, the knee takes the impact in an extended position, and th force will be absorbed by the bones and menisci who have no use with this force and will simply convert it to heat aside from being damaged by the repeated impact. Unlike the muscles who will only grow stronger after repeated strain.

[@TexasRob28]

Wow!!!! That was great!!!! I've been wearing minimalist shoe for almost ten years and I love it and feel very balanced.

[@RajuKumar-xe7zk]

Wow so many details... Perfect video. Now I am going to shift my shoe to barefoot running. Thank you very much for this video.. I like and subscribed to your channel...❤️

[@clintonmumbower4461]

Finally. A very detailed video of what I have been trying to explain to others when talking about why I midfoot strike.

[@barefootstrength]

So glad to receive such positive feedback! Really happy to hear this 😁

[@raypangyong965]

2:02. Barefoot runners tend to be more experienced runners who are conscious about technique. So its not surprising that the statistics show they are more efficient. It really depends on how the study's being carried out. Same as the case for 3:15.

[@deldridg]

Perhaps true to a very slight extent, but to attempt to largely write off the stated benefits of barefoot in this way smacks of the conventional approach taken by the industries under potential threat to sew doubt and discredit. ...direct from the smoking industry SOP handbook. The evidence is very clear and becoming clearer with each study and improved related sciences.

[@Petri_Pennala]

Nahh who would make research like that?

[@K4113B4113]

@@deldridg I love your comment :)

[@macareuxmoine]

Not necessarily. I tried being a runner for years but always found it hard and exhausting. After a friend introduced me to this technique I felt I needed half of the effort. The mechanics seem to direct the energy to where it needs to go: into forward movement instead of compressing your joints. Only since then have I become a serious runner looking forward to my trainings.

[@waterproof4403]

Watch abebe bikila

[@Brough3]

Honestly thought this was the "Big-Foot" Running Technique for a second

[@ajaygocher4685]

Isn't it ?🤣

[@senorsexy1502]

ahahaha same

[@TheNightwalker247]

Thank you for this super informativ and short video. Gonna save this one to show it to friends when i try to convince them that barefoot is better. Just did a small 2k run to get back into it. Everytime i tried running in shoes i would just get bad knee pain after 1-2k barefoot i don't feel any pain in my knee. Been walking and hiking barefoot quite a lot to build up foot strength. One year ago i did a 8day hike in Nepal without shoes and a 13kg backpack on. It was so nice to be able to "taste" the trek instead of just clumping along like i did on the one with shoes. Can't wait to get back there and run the whole thing with less weight.

[@davidboyd8087]

Great video, accessible for the layman and health professionals.

[@barefootstrength]

So hap to hear that 🙏😊

[@espoirrance]

All your videos are very clear and useful. The writing, the diction, the editing, it's all excellent !

[@raptorattack9043]

I've been running and walking on the balls of my feet my entire life. It always felt better, but people laughed at me. Who's laughing now, losers.

[@barefootstrength]

Ha ha ha, this is why we shouldn’t follow the herd. When it comes to Health, we need to always trust our innate Intelligence which has evolved over many, many years. So, if we can internalise our awareness and block out all the background noise, we’ll more likely make better decisions.

[@megvandewalle1444]

this killed me XD

[@slothypunk]

If you felt better, do what you like... People and simps laugh at you mainly because you did outside the norms. But as myself that ran barefoot before, as to runner to another runner, barefoot didn't make you run fast, barefoot only make you feel better, I have never once see barefoot runner that runs official marathon and win! So... in term of losers, you gotta own it you never win anything official, other than winning your health I guess, which is more important than winning medal in the long run, but to most people your health don't matter, what matter is how fast and how much medal you can win!

[@charliecharles684]

"being normal is a perfect sign of unsuccessful" 🙂

[@robtyman4281]

It's just a fad that should be left behind in the 2010's. It doesn't suit most people, and is actually really dangerous to do if you live in a city. Just think about it...........shards of broken glass on pavements and by the kerbside. Any Brit will tell you that for some unknown reason our pavements (sidewalks) in cities permanently have tiny pieces of glass on them. Imagine if you get loads in your feet...not good but also potentially lethal. And a health hazard (infections). It's just not worth running barefoot in cities or anywhere else for that matter. Why take the risk?? Plus alot of UK roads are very 'hard' surfaced roads unlike those in America and southern Europe - they don't have any 'give' or 'bounce' in them. Add the potholes in them, and the glass on our pavements and it's a big fat ' no no'. If you live somewhere rural where you have access to lots of dirt tracks then perhaps bare foot running makes more sense and is a definite option - but not in urbanised areas.

[@timdenis6981]

Such a huge amount of work behind, great video !

[@GTE_Channel]

Barefoot running shoes improved my form within 100 meters. Never had knee injuries anymore. First few times it's really demanding on your calves, at least that's my experience. I always walked on the ball of my foot, so it feels much more natural for me

[@barefootstrength]

It’s awesome to hear such amazing feedback! Yes, the transition period to barefoot shoes can be quite harsh on the body if done too fast and incorrectly. It may even cause injury. That’s why we developed the Barefoot Shoes Transition Program. We want everyone to reap all the benefits that barefoot movement has to offer, without getting injured.

[@thaik56]

Shorter and fast steps is what I retain from this video!

[@stalin1909]

i run roughly 90 miles a month ( 150k) . about 1/4 of that distance is barefoot . important as well is to switch around different shoes. you have to adapt accordingly. you can’t have the same form for every shoe and when barefoot . i actually go for 5 k on asphalt barefoot. its a great way as well to strengthen your achilles ..

[@childcrone]

Thank you for this! The reasons why not to use arch supports and the dynamic elastic function of connective tissues were new Ah-Has for me.

[@HeiroftheAbyss]

so we finally understand the secret of Sandman in jojo..thank you sir

[@SaartjeandRufus]

What a great professional video. Well done!

[@hbutter1306]

It's a joke but I always rant to people about how "big shoe" is trying to take your money and ruin your joints so you keep buying their ultra cushioned shoes. I wear flat shoes with no support as often as I can and for summer I am going to make a super thin sandal made of strips of leather.

[@lizreyes6577]

Sadly I cannot walk or run in flats. Barefoot yes. low or no heal hurts my arches.

[@badoem5353]

@@lizreyes6577 try walking on your tippy toes all, I've always done this perhaps cause of short ligaments but honestly I'm stiff as a board all over 😉 But you need to train you calves an lean a bit forward while place the feet a bit back and just hope along. Thought it was weird cause no one did this but it seems the body does autocorrect for convenience*

[@slimegoo27]

You would love xero shoes. I got their thinnest sandals, I love them. They are all I wore on a camping trip in Montana

[@JakefromStateFarm292]

Man’s going full on Roman with his shoe choice

[@vegandonut1018]

Moccasins

[@katrinacarpenter3041]

Unbeliebable video. I had to look up the author as it is so rare to come accross a ligicap person filled with so much knowledge. I shared this video with eberyone!

[@andrefyable]

I genuinely love your channel! I already know the concepts, but you explain them in a great way. It's all about teaching! Great job, and thank you! :D

[@tedallison6112]

Incredibly smart video. I ran 12K barefoot in the am& 8K pretty quick on the treadmill( pm) for several years--saving my legs for actual racing on harder surfaces for the race itself( traction-finally!) My feet got so strong-I could run a 20K barefoot longrun---run a lot of sub 5 mile repeats in 3 oz spikes& I won a lot races on all surfaces even 3000&5000 on the track & ONE race on the beach----a 5k-I chose barefoot---everyone shook their heads @ the starting line---but ,after sprinting the last 300 ---I won 1st place overall! ( YEAH!) Admittedly -my feet felt "sand blasted"--- coz grass is much softer, still I pulled it off. Abebe Bikila set a WR in the marathon ,also winning the Olympic gold mrdal---running barefoot on the cobblestones of Rome! WOW!

[@lMobiuscidl]

Lucky me I never had to "learn" forefoot striking technique, I always have ran like that, I thought it was the normal thing. Until I started to pay attention to people, and saw how they heelstriked.

[@deldridg]

Wow - the management consultant in me is truly impressed with the structure and clarity of your message and its articulation. Much effort went into this. The runner in me has learned much from this video, despite having taken the likes of Chris McDougall to bed regularly over many years*... Yikes! Many thanks and regards from Sydney, Australia [* in paperback form...]

[@marcramirez2093]

This video is exactly what I was looking for!!

[@barefootstrength]

Awesome! So glad to hear it 😁

[@victorialee6947]

I have to say you do a great job explaining the info you are sharing

[@markusfridstrom6083]

Every single point in this video is SPOT ON!

[@barefootstrength]

Glad you liked our video :) Thanks for your support!

[@cannibalmanimal2336]

🎯

[@keithbatemansydney]

One of the best videos I have seen so far. However, I think it does require a couple of edits to avoid some comments that can be misleading. We see many people prancing on their toes so focusing on the foot strike is problematic, and it also could be clearer that when you talk of gravity pulling it doesn't pull you forwards as such and you are only talking about starting from stationary or accelerating. Also the landing is not instant so it's not possible to land with the foot under the centre off mass unless you are stationary. We don't want runners to actively try to execute some of the observations made - not to * try to land forefoot or * to artificially restrict their vertical oscillation or * to try to constantly fall forwards. All these points are successfully explained in the first there chapters (free download material) of the book 'Older Yet Faster: The Secret to Running Fast and Injury Free' and on the associated website. Please take a look and if you agree, like us, you can amend to avoid people adopting misconceptions and failing to progress or in the case of forefoot running injuring their forefoot, peroneal tendons, Achilles tendons, extensor tendons etc.

[@0utd00rsy]

Great video! I hope it helps to open minds and encourage people to use their body in a more natural way. The use of the term ‘forefoot strike’ doesn’t seem right to me. My experience is that as long as the bare foot lands directly below the body’s mass, you can land with the whole foot, not just the forefoot.

[@nerdwisdomyo9563]

This video is really good and comprehensive! Great job. Also for me all of this stuff you realize naturally if you actually barefoot run, when i run properly i can feel myself fall foreword, and i can easily spot when someone else’s running posture is bad, its REALLY easy, seriously, its just people dont run, walk long distances, and especially dont do ether of those barefoot so never learn this stuff I would say just give it a try for a few weeks… but i know people wont take my word for it, even if ive run hundreds of miles over the corse of 2 years

[@sebastianhurt2531]

no experienced runner will be healstriking and there is a reason that shoes with more padding and more energy return have become popular

[@nameberry220]

Wrong. "60% of high level athletes running road race (even international elites) are heel strikers... (Note that they all use "racers" running shoes with heel-toe vertical drop of 4-10mm ... a technical aspect of the shoe that promotes heel striking!)... but 90% of track athletes are forefoot strikers."

[@Mike-ig7cb]

@@nameberry220 whats considered high level athlete? Define international elite. Define "racers " running shoe. 90% of track athletes based off how many people? 60% based upon what total?

[@feveredmushroomHD]

@@Mike-ig7cb bruh he just went off XD

[@Mike-ig7cb]

@@feveredmushroomHD fo sho

[@nameberry220]

@@Mike-ig7cb The racer running shoe is defined in the quote. You can search for the quote to find more specific information.

[@Noah-ir3os]

Very good at simplifying complicated info. Keep it up

[@barefootstrength]

Thank you for your feedback and encouragement 🙏 Our motto is 'Health Science Made Simple.' So, it is awesome to hear that we are running true to it 😁

[@BinaryNinjasPOV]

One of the best explanations I've seen for this, great video

[@barefootstrength]

Wow, thanks for your awesome feedback! So happy to hear this!

[@dainissaukans4036]

That's true. From experience can say, running with Vibram FiveFingers (same as bare foot). Also, I have to add that running with bare foot it is not possible to keep wrong posture. It helps keep your body straight, what also improves the running performance. I like bare foot / FiveFingers running.

[@Ry-bo9hi]

I remember watching a karate nerd video about using flat footed shoes like vans and convies because its better for running and karate

[@Doomeiner]

No. Running shoes often have high heels or just cushioning, which is good for forward/backward movement balancing. However, it interferes with our feet's abilities to keep balance in a transversal manner.

[@robertleo3561]

Fantastic video! I especially love that science, research, and statistics are first and foremost here. Excellent work.

[@tableaux302]

Excellent video, I've started walking on a pair of xero barefoot shoes, increasing the time every day for a minute. Once I can comfortably walk for an hour I will transition into trying to run and increasing a minute a day as well :)

[@barefootstrength]

Thank you! Yes, that is very intuitive of you to take things slow. The biggest problem with the transition to barefoot shoes is the risk of injury, especially when running. It is actually such a big issue that we have recently developed an in-depth program which helps you through the transition process and addresses all the potential weakness in the feet and limbs. You can find the program on our website: bit.ly/Barefoot

[@Sen-ys2qo]

Great video! Have you considered a video explaining on how elite road runners run with shoes on the roads, and the efficiencies and forces they experience. Basically, detailing how people who run correctly with shoes can still achieve efficient running form. Thanks

[@JensFMller]

One important missing point here is that you don't need to land on your forefoot as such, when running barefoot, but more the fact that you land with your hip directly on top of your foot - then the next point is the short surface contact, you can land with your entire foot at once and not damaging or hurting anything - The forefoot stride is more of a preference than a need - proper control of the hamstring and a slight forward lean makes the difference

[@Ethan-bi1fo]

Can you explain it in simpler terms? I dont quite understand what you are getting at

[@clintonmumbower4461]

I think you are getting at a midfoot strike, correct? That is how I run.

[@jsphillip60]

Best explanation I've seen so far. Excellent!

[@onvyll8817]

Im here so i can run more efficient on silat and the way we warm up is running 3km for 10 - 20 min and we didnt use shoes so rocks sucks but my guru saif that i need to run like a lion run on your forefeet and i still dont understand that till now thanks for making this

[@prometheus9489]

Today morning I ran barefoot for a few minutes on the road. Felt so much better than running with shoes on.

[@MrC0MPUT3R]

I've always run on the balls of my feet since I was little. I lived in a rural area and ran around wooded areas almost exclusively which is not conducive to heel striking. I was told by a friend back then that I "ran weird" lol.

[@barefootstrength]

It’s amazing how one naturally forefoot strikes when the conditions are more natural. We all have this amazing innate intelligence which we choose to bury underneath ‘high tech’ products and artificial environments. However, if we just free ourselves from these things, the body then ‘wakes’ up and knows exactly what to do.

[@diomepa2100]

I learned these things "naturally" not by barefoot running but snow and ice running (weather is crap 5-6 months of the year). You learn pretty fast the correct posture, fast cadence/shorter stride and NOT to to heel strike and over stride.

[@BalanceOvOpposites]

Mannn the guy from the Xero Shoes ad is damn good at what he does! lmao

[@temazepam100]

Superb video. Clear and simple explanations and intuitive illustrations. Thank you

[@amitkumar-wj8gn]

Ten seconds into the video and liked, subscribed. South African accent is so nice. You sound a bit like the former protea captain Greame Smith!!

[@barefootstrength]

Thank you for your support! I take it as a huge compliment to be compared in any way to one of our greatest ever sportsmen. I hope we can continue providing enjoyable content for you in the future.

[@Amanda.c91]

got my first pair of vibrams on the way! have ran in Altras before. I run mostly in brooks. but since diving deep in to nasal breathing while running, low heart rate running, getting closer and closer to barefoot is just coming naturally lol :)