Stepping Forward (Barefoot Walking)

Stepping forward barefoot is easy, when you land on your forefoot.
This video explains a simple drill to help you achieve a balanced forward step, while barefoot or wearing barefoot (minimal) footwear.
Hit that Subscribe button for future updates and videos!
Thanks for your support!
Looking to do one one one health coaching with me?
Sessions are one-on-one via Skype/Zoom
[e-mail]
Minimal Footwear:
(Affiliate Links)
Vapor Glove 5
amzn.to/2Wn9jAV
Primus Lite
tidd.ly/2Yv9tEv
Gobi II
tidd.ly/3j7ImaA
Primus Knit
tidd.ly/2YsfwK2
Stealth III
tidd.ly/34rWAPq
Merrell Vapor Glove 3
amzn.to/34VOBu3
Merrell Vapor Glove 4
amzn.to/3lCrUkB
ASICS Unisex Snapdown 2
amzn.to/3lDXDBT
TSLA Men's Trail Running
amzn.to/2YWHMoj
VIFUUR Water Shoes
amzn.to/3lEnoSL
Clothing:
Under Armour:
Vanish Seamless Shirt
tidd.ly/3l7gd5c
Accelerate Pro Pant
tidd.ly/2FTDS9h
Vanish Warmup Pant
tidd.ly/34zVQaS
Under Armour Men's Threadborne Vanish 3/4 Sleeve
amzn.to/2YWEXDJ
Under Armour Mens Threadborne Utility
amzn.to/331pSST
TSLA 1 or 3 Pack Men's Athletic Compression Sleeveless Tank Top
amzn.to/3lCpW3H
Equipment:
DJI Mavic Air 2
tidd.ly/34plGyx
Camera: Sony A6400
amzn.to/2ELfTc5
Lens: Sigma 16mm
amzn.to/3bgAGzX
Blue Yeti USB
amzn.to/32Lr7oV
Pull up Assistance Bands
amzn.to/2GbQTei
Balance Pad
amzn.to/3jEIoHl
Parallette Bars
amzn.to/2QRbGG1
Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved

[@lov2playtn]

A year later and I still love this concept!

[@GrownandHealthy]

Thank you.

[@waynegenthner979]

I live in Catalunya España and walk about 80 km weekly through hills and mountains with my border collie for exercise and conditioning. Lately I've been wondering why walking on flat surfaces is so tiring compared to steep terrain. Apparently it's all in the foot falls on the flat stuff where I'm not using the front of my foot for a landing surface. I'm going to use this new (for me) walking technique for a month and after 2000 km I'll report my findings.

[@NoBody-ie4lz]

.

[@LS-ii3fy]

How are your results after some time walking in this new way?

[@luisliscabo]

What are your findings?

[@thrandulfthegreen]

What are your findings?

[@svetoslavpopov2255]

Can you share the results, mate? :)

[@tim..t175]

Been trying this the past few days . Gonna take me a while to stop the front of my feet hurting. But i was sick of back pain from walking, and ankle pain.

[@fernandocarpenter1992]

Great explanation on barefoot walking. Thank you for the great video.🦶👣

[@GrownandHealthy]

Glad you liked it!

[@creakinator]

Excellent video. You explained it very well. Nice job. Off to walk more of your walking videos. So many barefoot focus on the running but I can't only walk at this time.

[@potato7173]

Thanks mate, these are very helpful, I’m giving this a sold crack.

[@akbarbootha6875]

This makes a lot of sense. But could you kindly advise what kind of shoes one should wear

[@dchimirev]

Thank you!!!

[@DrewBaye]

There is no need to perform more than one set to failure of any exercise, and the tibialis can be worked more effectively by performing seated, static dorsiflexion.

[@kenmorrisproducer]

I imagine walking up a hill would be a good exercise to practice this.

[@Hydrosurfer68]

Thank you for this excellent content )

[@swthelostarchives]

Its like marching essentially

[@samrajnatarajan3259]

is there data to support this claim. landing on the toe seems like putting more pressure on the knee

[@GrownandHealthy]

At no point in this video am I advocating landing on toes.

[@DuyNguyen-lo2mm]

there is nothing natural about this. If you go to third world country where a large population of people don't wear shoes they don't walk like this. This is so un-efficient and wrong. This is a good example creating problem were there is none. Walking should be natural we all do this at home after taking off our shoes. There is a cadence to our steps in relation to our arm swing, this is why you don't see a large stride when walking barefoot.

[@GrownandHealthy]

Ha, this is laughable and Ignorant. I grew up in a "Third World Country" and as we walked over rough roads and played "Football" barefooted, this is the method we used, to avoid injury on rough asphalt. Mind you, even in the early 80's and 90's Jamaicans, heeled shoes were commonplace and the only option for footwear. Modern day "Third World Countries" wear elevated Heeled shoes and sit significantly more than when I was younger, on par with "Developed" countries, so your "observation" is moot. Please post a video with your efficient form of walking, so we can see. Just remember Efficiency is Global (anatomically) and transfers to high capability, in all movement. If you lack the ability to jump high or sprint at 90%+; You lack the efficiency you claim to express.

[@DuyNguyen-lo2mm]

​@@GrownandHealthy I think your video is a very good video for barefoot running. There is nothing wrong being born in Third world country one should be proud. The whore movement of barefoot is all about learning how native people live every day life running with minimal footwear and that is how scientist learn and bring us back to our natural root. Instead of inventing fancy shoes that does more harm than good. That being said in my opinion our body is all about efficiency the only time you see someone leaning forward when taking a step when walking up hill or having medical condition. Walking is like standing up with legs moving keeping and center of mass under you that why i think taking larger stride does not make sense unless you wear shoes with high cushion. If you can't pace yourself is half step when barefoot walking then start just start barefoot running.

[@GrownandHealthy]

@@DuyNguyen-lo2mm That is actually the point, you lean forward (break at the hip) and overtsride ( because of the elevated heel) everytime you kick forward in a heel strike. That is not done in a forefoot strike... You initiate from the Hips and you land your feet relatively below your hips.

[@elroyjenquist610]

It's funny to me that at 48 I am trying to learn how to walk. I switched to zero drop shoes early this year and still haven't been able to do a proper run in them but because of your channel I am now growing accostomed to how to walk and once I can do that without thinking about every step I think I will be putting in some miles soon (hopefully) Thank you.

[@spanishpeaches2930]

Have tried this out on a couple of five mile walks over the last few days and by god, it is so difficult to change your gait after many decades of heel first walking ! It tried every which way to get some sort of rhythm and found it a big , big challenge. That said, I am going to stick with it until frustration maddens me into submission : )

[@ht8083]

How is it going?

[@spanishpeaches2930]

@@ht8083 Well, what i am doing, is shorter, but faster steps plus trying to lift my legs rather than hip movement. Imagine, after fifty years of writing right handed, then starting left handed ! I no longer do long stride fast walking...to save my dodgy knees. Lifting your legs and landing on a flat sole , is a good workout....though might look a little odd : ) Need to get some of those proper flat shoes though.

[@etceterax144]

@@spanishpeaches2930 yep, im doing it barefoot in house and it isn't really hard and doesn't look weird, but outdoors with sneakers on, it's hard af and looks weird as well

[@nycbearff]

@@spanishpeaches2930 Hip movement and using your glutes with each step remains important - clenching your glutes to move your leg backwards and extend your hip forward as you walk also makes the arch arch, and gives you more spring.

[@lilybean1000]

@@etceterax144 Same for me. It’s so much easier to walk this way barefoot.

[@australiainfelix7307]

This and your other video on walking are excellent and much appreciated.

[@GrownandHealthy]

Glad it was helpful!

[@asbjrnhansen8477]

@@GrownandHealthy aha one more thing beware, even barefood shoes will encourage, by being stiff i find zero shoes sandal very flexible

[@mizukarate]

Helpful for me. I have had toe,duck walk,knee, and back issues. I think your videos will help me. Thanks

[@GrownandHealthy]

Great to hear!

[@RyansSynthwaveGuitar]

Can't believe I'm almost 30 and learning how to walk properly.

[@Ydkm8364]

Your clear and concise delivery has me binging your videos!!!

[@chris_1988]

I've switched over to exclusively wearing barefoot shoes about 2 months ago and I'm finally at the point where I can forefoot-strike on autopilot without having to actually think about it all the time. However, I have no idea if this also performing I'm doing all the other bits of movement correctly and I find it kinda hart to pinpoint if I'm doing it right or if there are still some issues that I'm not noticing.

[@GrownandHealthy]

Good to hear. If you don't have any pain, you could be doing all that is necessary.

[@100hundert]

This is incredibly helpful! Thank you so much 👏

[@aaronbedell3753]

Thank you for this video, exactly what I need right now. I really appreciate what you do.

[@GrownandHealthy]

You are so welcome!

[@martinjohnson4405]

Thank you for this helpful video. I grew up in the countryside in the upper midwest and the way you are instructing us to walk is exactly how we would walk across a frozen lake in winter. If we tried to walk with a heel strike, we would end up in a pile on the hard ice. As I am re-learning how to walk I try to keep that in mind by asking "What if I am walking on a large sheet of ice?" [This may not be hypothetical. Today, Sunday, was 70º; Tuesday and Wednesday the forecast if for lows in the mid-teens along with snow and freezing rain.]

[@cburke777]

Hi there, I am an avid walker of over 30 years. I have started changing my gait as per your videos over the last couple of weeks. I am still adjusting and can’t believe how muscles that weren’t firing up before, are now. I do have one concern, being a remedial sports massage therapist, I am concerned with your direction of the foot plant first going on the lateral side of the foot first. My question is, is that not going to produce a pronation of the foot? Can you please speak on this more specifically?

[@TheDosiara]

I believe you plant the outer side for amortisation but push with inner side, so there is a repeating rolling motion. At least it is the way it is for running.

[@halesbellss]

I’m struggling to figure out how to walk correctly. I’m losing my mind lol I’m just watching these videos trying to figure out what you mean.

[@kevinradigan2688]

Hi, I really like your videos but I'm having a problem walking in the way you're recommending. I just bought a pair of Vivo Primus Lite III shoes and am in the process of getting used to them as well as walking barefoot. I have walked in regular shoes my whole life. My left knee is very inflamed and when I try to walk more on the midfoot in the way you describe, it makes my knee pain quite a bit worse versus walking with a heel strike or walking in regular shoes with a heel strike. Currently, my glutes and shin muscles are really sore (foot muscles are somewhat sore as well) from having walked a mile in my Primus Lite shoes for the first time the other day. I wear an 11 in normal shoes and my Primus Lites are a size 11 but there is a significant amount of room in front of my big toe (about the width of my thumb and maybe an additional 1-2mm). Could that extra space in the shoe worsen my knee pain when walking? Also, am I correct in that you should walk more upright when walking slowly and then walk more at an angle when speeding up the walk when walking properly?

[@GrownandHealthy]

Thanks for watching. First, 1 mile is a lot to walking for your first time... I like to think that you should reassess every 2-5 minutes on how you feel, during the transition. You are definitely going to "ignite" the tibialis and glutes.. I have videos on the channel in regards to dealing with those issues. Your pelvis should lead the way. Walking forward, tilt it forward Walking faster, further tilt. The torso, should be aligned with the to pelvis. With practice, you will separate the pelvis from the femurs and low back. I just released a video on the Hip Hinge. This is integral to walking. Watch some of my other content in the "walking" playlist. And let me know if you have further questions.

[@PM-yz8fx]

After moving to barefoot shoes (wide toe box and zero drop) I have been trying for a month to change way to walk and trying to land on the forefoot in a natural and fluid way rather than on the heel. I have been struggling and I felt really silly while trying this new way to walk, but after watching your videos and practice your suggestions, I realised that the key point for me was the correction of my pelvis angle (the tilt of my pelvis when I start to walk), and that allowed a natural engagement of the muscles of my back leg and glutes which before was not existent! This pelvis angle awareness/clue also allowed a natural and fluid forefoot landing, now it really feels right to walk barefoot. I'll need to see how this new way to walk goes in my every day life, but I think I am on the right track to walk barefoot in a very natural way. Who knows it might even fix my terrible back pain (a mild bulging disc that causes horrible chronic pain). You are really the only one with your dedicated "Barefoot Walking" videos that shows people how to actually start to change the way to walk, from a life of bad cultural habit to a new physiologically and anatomically correct new walk habit. So a big thank you for your work!

[@GrownandHealthy]

Yes, that is correct... heels have changed our center of gravity...which has carried over to our hip hinge (sitting, squatting etc..) I have taken a break from regular posting, to properly formulate the explanation. It will definitely help Back. Hip, Knee and Foot pain, once this is addressed. I'm glad you found them helpful.

[@PM-yz8fx]

​@@GrownandHealthy What you say in your Barefoot Walking videos seems quite sound, anatomically and mechanically speaking. There is some research on how to run barefoot, but I couldn't find anything on how to walk barefoot. Surely, there should be more scientific evidence and research out there about what's the optimal way to walk, that takes in consideration the anatomy of human beings. It seems to me that barefoot walking is not just a weird fad of the 20s, but an actual fundamental need for a human being on how to be healthy while moving around, not just for sport people. Instead, it seems that the way everybody is used to walk is dictated by fashion and culture, imposed on us by blind and unaware industry since we were children. As far as I know you are the only one I could find that actually talks about walking correctly from the point of view of mechanics and anatomy of humans and you do this in great details. Most of the info I found is basically, wear barefoot shoes and try to walk softly on your forefoot. But, it seems to me that walking in a natural way is much more than this. There is rhythm involved, hips correct tilting, leg and glutes muscles, ankle mobility, spine posture etc. Please if you can, try to go even in more details about these different aspects of barefoot walking. I hope in the future there will be more research on this with actual trials, numbers and results to backup what you say. In the meantime I'll keep practicing and hopefully improve in the right direction. It is so hard to break of the old habit of heel strike gait! I am also experiencing a funny sensation since I am following your tips, my feet are always very cold, especially when I go to bed, it always takes a very long time to get them warm...well, now after half an hour barefoot walking with your technique in the morning, at night my feet are literally on fire :), which is a wonderful side effect!

[@GrownandHealthy]

@@PM-yz8fx Yes, I hope to see more research, but society seems stuck in their ways. As for the cold feet, I'm unsure of the cause.

[@Onlylove994]

I discovered the forefoot strike recently, I was amazed by how my feet are made by nature! I’m a road runner: 2 years running in Clifton Hoka, 1 year I did run in Altra and Topo , then this years barefoot sandal running after switching to Shapen barefoot shoes. In the beginning I did not know I shall change my walking gate, in the outsole there is the border and it is still possible to absorb somehow the heel strike. But once summer was here and I had my sandals 8 mm flat vibram outsole - I did run in them on the soft terrain. And… a wonder! I found: 1) my toes are spreading and giving me the fantastic cushion, 2) toes especially 5th toe is important too 3) I started on the asphalt after 2 weeks and the feet did adopt so fast (as I did expect) 4) was no difference to my arches whether I take soft or hard surfaces. It’s just same job in fact. 5) it’s no more hot feet in summer runs 6) barefoot running did develop the thickener protective skin in the center of the forefoot 7) running barefoot /sandals cannot overtrain because I can see the body respond 8) I do not run anymore crazy mileages , instead I develop my feet 9) my low belly core deep muscles started to work!!! 10) no more heel pain And so I walk also with the foot strike. I’m so upset that there is so much misleading videos that “professors” are 55 years walking barefoot with heel strike giving the advises on KZbin… it’s so sad.

[@rodesiawrodesia]

I am doing what you said, as i had chronic ischias and it helped me a lot, so every day, i walk like this, it is really helping me coming off the chronic pain i was having the last months. I am from the Netherlands and i walk daily with my dog, thank you so much.

[@GrownandHealthy]

Great! I'm glad you found my content helpful.

[@powderedtoastman6265]

All barefoot enthusiasts teach forefoot striking while running, but not many teach forefoot strike whilst walking. There seems to be a schism. How come?

[@GrownandHealthy]

I don't know if there is much of a schism... I prefer to load my weight where the foot can absorb impact and "they" prefer to land on their heel. A few years back, people were afraid to talk about the benefits of forefoot running, in comparison to heel striking.

[@powderedtoastman6265]

@@GrownandHealthy Has forefront walking gotten easier for you? I only do it in my house. I am much faster walking on my heels.

[@GrownandHealthy]

@@powderedtoastman6265 Yes, it has..As I developed better internal rotation..it became easier.. Look up Goata, they have a system that shows some foot alignment I have shown, but more on hip rotation.

[@Kaiser42]

Great video but would add that the soleus(calf) and post tib are the most important muscles for impact absorption and to prevent over probation if you're forefoot striking.

[@GrownandHealthy]

Yes, they are crucial (and underutilized in heel striking) but this gait will allow for more balanced muscle contribution throughout the leg musculature...but in the beginning transition, they will be the most sore.

[@2ndbar]

I like this information. I have been walking a couple miles a day, mostly barefooted. Even on wooded trails. I got hooked. I came across your videos and they make perfect sense as what you naturally do barefooted is translated into all of walking. Thanks for doing these videos.

[@pushparao4819]

Never too late to learn anything Thanks for the lovely video , way of guiding and explaining I walk and bike for exercise

[@pushparao4819]

I want to avoid knee replacement so I am trying to strengthen my knee

[@lov2playtn]

Awesome video on walking! Very helpful! Thanks!

[@vadorci8]

Hah that is why my tibialis burnt like hell when I ran to catch the bus in my teen years 😂 let's make them stronger! ☺️

[@gregerswerle6650]

For me it is like there is a triangle in the sole of my foot - from the heel to the root of the little toe and then to the root of the big toe and then back to the heel. When I am barefoot walking the whole step is led by the big toe. Yes I engage the hip muscles, and I lift the knee, and I land on the lateral edge, and I kick off with the toes, but the whole step is lead by the big toe. If I have my attention on any part of the movement of the leg and foot, I will fall back on landing on the back part of my foot, especially when walking quickly. If I have my attention on the big toe leading, the whole sequences you are pointing out in your demonstrations will come naturally. The funny thing is that when I am observing your feet in the movements - to me it is obvious that your big toe is leading! Please leave a comment! :)

[@Onlylove994]

U r right u just spread ur toes as much as u need to absorb the shock that’s it , and 2 nd tie shall go towards walking direction, like a axis of the foot.

[@gregerswerle6650]

@@Onlylove994 in my experience having rhe thinest sole in my barefoot shoes will make my steps naturally landing and keep me from reverting to heel strikes.

[@Onlylove994]

@@gregerswerle6650 exactly. Here is one MD who is teaching all people to walk heel strike “properly” … his argument is that heel has fat that’s why u shall land in it (((

[@bentleyjames4617]

I am so glad that I found your channel because it has helped me immensely

[@GrownandHealthy]

Happy to help!

[@stealthgamer428]

u have such great outro

[@GrownandHealthy]

Thanks!

[@mhakus]

This was very comprehensive, and validating.

[@lov2playtn]

Will you incorporate the Windless Mechanism you mentioned in your other video in the next video? That would be great!

[@GrownandHealthy]

Yes, I will.

[@DCyph360]

great information and great presentation. Thank you!

[@GrownandHealthy]

Glad it was helpful!

[@mariawiley356]

Thanks! Love the information you teach! ❤

[@GrownandHealthy]

Glad it was helpful!

[@SebStanner]

Awesome series of videos for learning how to walk!!! I can't believe its come this... At 60 I have to learn to walk! After a herniated disc a year ago, I don't walk the same and have several issue such as weak dorsiflex (slight slap foot), plantar fasciitis, bursitis and some bunion. My toes area ll squished together and big-toe starting to bend inward. I'm hoping that changing my step together with spacers, more bare footing and big box barefoot shoes will all help my recovery. So much helpful here I'm soaking it all up. Thanks for the content!!!

[@nsiebenmor]

Other barefooters say you should heelstrike when walking. Whose right? Midfoot walking seems inefficient and unnatural when I try it.

[@thedoctorate]

Thank you for the time you devoted to your research and for sharing your acquired knowledge. All the best.

[@maryciocca2532]

Interesting my therapist told me to walk heel to toe and it hasn't helped I've trying your method now looks like I'm a little better walking wish I had you training me i just ordered some Barefoot shoes too

[@GrownandHealthy]

It will take some getting used to, if you were used to walking with conventional shoes..But they are great.

[@maryciocca2532]

@@GrownandHealthy interesting so i do beleive in gods natural way of walking barefoot that being said should i get arch support barefoot shoes?

[@Flamdring]

@@maryciocca2532 , arch support for barefoot shoes defeat the purpose of the shoes themselves. There are exercises which allow you to train your foot muscles, but your foot naturally does not need any arch support. You can try arch support barefoot shoes, but I think you will not be happy with the result as your foot will feel like something is restricting the full movement of your foot e.g. Merrell Vapor Glove 6. But if you can, give it a go and see if you like it. Maybe you need time to transition to shoes with arch support and something like this could help you out which is always great.

[@andydataguy]

Just had spine surgery and am relearning how to walk. Figured better time than ever to learn to stop heel stepping! Need to protect the new hardware

[@ciarancoyne9104]

Thanks a mill🙏🏻

[@G..G..]

Great info. Thx so much

[@RaRa-el3iz]

Thank you kindly

[@mbrochh82]

It always looks natural when you demonstrate it in slow motion. It makes sense when you describe the mechanics. BUT: It just does not work whenever I try it. I've been trying for months. It does not work. It feels utterly wrong and unnatural. Even people who walk barefoot don't default to walking like this. When I try to land with the forefoot, I ACTUALLY send a shock throughout my body which goes against my forward momentum, which is what you claim should happen on a heel strike. It makes sense for running, but I can't see this ever working when waking. Would love to see a video where you walk for five minutes and the camera just follows.

[@GrownandHealthy]

I understand.. being a one man show is limiting (especially for the shoe reviews). I will see if I can get some assistance.. Meantime, think of (or actually) pushing a shopping cart...start with an intense push, flexing your tibialis anterior (dorsiflexion) while lifting the foot.. as you develop the strength, relax the effort of the push. Hope that helps.. until I publish the video of this drill.

[@TheDavveponken]

I notice that this comment is by now pretty old, but I've been a barefoot shoe (and for a period raw) walker for ten years. I just saw this video, and the other lengthier one, and reacted to the strict no heel striking regiment. From what I've gathered elsewhere - and mainly my own experience - is that you should still land on your heel first when walking; however only like a millisecond before the rest of your foot. I think the ideal is to land on your entire foot simultaneously; but as long as the load isn't placed solely on the heel you are fine. Running is a different matter, it requires even less heel impact (here I would pretty much land flat on my feet, or with the heel barely touching, unless I'm sprinting). It will come to you naturally as you control the area of impact with how much you lean forward, i.e. how fast you want to run. Hope this helps. Oh and remember to spread your toes, the pinky is just as important as the big toe for your balance.

[@TInyK12]

Devils advocate...don't you think a heel strike with a short forward stride is better because the heel landing first is closer to your center of mass? Heel strike is damaging to the knees if you overstride (landing further away from center of mass) and your leg is completely stiff when landing. My heel strike is very subtle.

[@GrownandHealthy]

Understood... that would be less strenuous.. but for some that still leads to landing on the lateral heel ( soft spot) creating a cambered gait (turning feet externally). this leads to Duck walking, hyperpronation and bunions for people.

[@TInyK12]

@@GrownandHealthy Either foot strike patterns works for me. I know with running it's preferable to land under your center of mass to prevent injury, but i don't know if that translates to walking. I've been experimenting with both foot strikes ever since I wore barefoot shoes and corrected my flat feet.

[@RuGra7zz]

@@TInyK12 Have you been walking with normal shoes or barefoot shoes?

[@TInyK12]

@@RuGra7zz barefoot

[@MathieuDuponchelle]

you talk you talk you talk but I've never seen you in any of the 4 videos I've watched actually demonstrating that forefoot walking technique at a normal pace

[@Toar1287]

I’m 70 and re learning how to walk. Thank you for your videos. I have a knee problem and my legs get tired very easily. I’ve been checked out medically and there are no physical problems to account for it. I’m hoping improving my walking will do the trick. I’ll keep you posted. Thank you for your videos.

[@mbogucki1]

Yeah...where is the science on this?