Why I run marathons in MINIMALIST/BAREFOOT shoes at 230lbs

After my last video, where my legs gave up after 20 miles in the Welsh mountains, a few people asked about my shoe choice. So I cover it here....
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[@charliem5332]

Read the book 10 years ago when I couldn't run to the front gate. Been running since.

[@seaslugseaslug3550]

That's a long run mate

[@jimjamthebananaman1]

@@seaslugseaslug3550 mind over matter

[@Sidcito]

@@seaslugseaslug3550 Charlie's been running 11 years now?

[@nowster]

Ten years wearer of FiveFingers here. But only two years of running in them. I originally switched because I had problems with flat footedness due to hypermobility. Switching to minimalist shoes fixed that and also improved my posture. I always get asked, "Are those things comfortable?" Did Couch to 5k during the first lockdown. Lost 14kg and 4 inches off my waist over 18 months. Can now do half marathon distances comfortably and am trying to extend beyond that gradually.

[@miriammoriarty8588]

This is really inspiring. I have exactly the same issue plus terrible PF. Am getting more and more curious about the barwfoot thing.

[@fenderOCG]

@@miriammoriarty8588 how'd you go?

[@peterdelmonte9832]

Some real oldies reading this will remember the pre Nike era, that is before shoes had thick squidgy midsoles (spellcheck just made missiles of that!). In the 1950’s Jim Peters was the first to run under 2:20 for the marathon and it was a well known anecdote that before each marathon he’d buy a new pair of plimsoles from Woolworths to race in. Pretty much zero heel lift with those. I had Five Fingers from when they first went on sale and Trail Gloves. I was never heavy and found transitioning to flat shoes was a hoot. After reading “the book”, I would run at night and take off my ASICS lightly padded shoes for half the run and then put them back on. That really played tricks with my brain. I never miss giving my word of warning these days. I ran for 50 years. When I started at 15 I didn’t know anyone else who did and the only other person I occasionally saw road running back then was Dave Bedford, seemingly sprinting in the other direction. That was in the north London suburbs. I ran most days between six and a dozen miles. I trained for and completed the first London and few others. When I was 48 I got atrial fibrillation. It was terrifying. I was cardioverted in hospital and returned to running as no-one said I shouldn’t. After periods of a few months to a couple of years, the AF would return and the fabulous NHS would Jim start me again. Nine times over 17 years. At 65 I was told the cardioversion wouldn’t work again so overnight my running was over. I was offered two forms of ablation but decided against. I cycle now instead. That pedaling action is coped with by my heart and lungs whereas running isn’t. I’m putting this out there now because mounting research shows that the incidence of AF is far higher amongst old geezers who continue to thrash themselves at long distance aerobic forms of exercise. If I had my time again, I’d run much less post, say, 35 and mix in cycling, walking and towards older age, add weight shifting. Once AF has arrived, it’s too late! Sermon over

[@kygoniba]

Agreed. Zero drop and wide toe box have been a game changer for me.

[@rydstromc]

So glad to have a fellow “big man” runner to watch and learn from. Whole different deal when you are 240+lbs and a distance runner. Thanks for all the info!

[@MarcinPaszylk]

Damn, I'm feeling 'influenced' 😉 I bought aftershocks a few months ago and it was a splendid idea - I can cycle and still hear passing cars whilst listening music. Today I ordered my first pair of barefoot shoes and I'm gonna go for a run tomorrow. Thanks Mark!

[@MarkLewisfitness]

Don't forget the dog you need 😂

[@0Ledge]

Exactly my journey - years of pain from bumming my foot running marathon, then 7 years with three podiatrists, 4 different shoe inlays, 5 different running styles from 2 running coaches... still knee & back pain, and shin splints... then Born to Run, calf muscles lit up like a nuclear plant on the first run... since then - 10 years with no pain! Still slow as .... because I - don't train enough... far below average :).

[@vincentschauer]

One could argue you are still above average because you're actually doing the work and going out, no matter how fast/slow! Most people don't - so per definition you're above average i suppose :D

[@Samwidges21]

Hi Mark, just wanted to drop by and say thank you so much, I am a 6' 3" 220lbs guy and I started to have knee pain while running and just couldn't fix it. Recently bought some Altra's after watching this video and within a few weeks all the pain has gone. Not only that, they are so comfortable and it just feels...right. Anyway, really love your channel and you've inspired this big guy to get back to running while keeping up lifting in the gym. Cheers dude!

[@calebknowlton9411]

Your experience mirrors my own. Switching to barefoot shoes helped me identify and fix bad gait issues that were destroying my knees and hips in traditional running shoes.

[@Amanda.c91]

I’m halfway through his book on audible right now and my first pair of vibrams are on their way! Yesterday I did half a mile in my socks on the treadmill and this nagging shin pain I’ve been having, shin splints I’m guessing, disappeared instantly! And I just completed a few miles before and felt it each step. I was pretty stunned! Felt so light and it felt very joyful and my gait automatically changed. Can’t wait to see where this takes me!

[@lizziedripping71]

Just begun thinking about barefoot shoes & will try running (just a tiny bit) in socks on my treadmill to see what it’s like. 👍

[@erledigt2494]

Where did it bring you?

[@LancePeterman]

Just adding perspective to this. I started running at 265lb with two surgically repaired achilles and right knee patellar tendonitis. For somewhat obvious reasons, I was very concerned how my joints would hold up at that weight. I started out running in a Hoka Speedgoat 4 and generally loved it. But the fit when I went for replacement didn't work and I tried on a Lone Peak 5. I was hooked. I loved the zero drop and the toe box that looked like it was designed for my feet. I love these shoes so much I wear them in the house pretty regularly. I don't do nearly Mark's mileage, but my knees and ankles at 53yo are probably the best they've been in over 20 years. Zero pain. YMMV, but thought I'd add this to Mark's perspective.

[@neilclarke-smith9431]

This video hits the nail on the head. As we get older we are sold 'more cushion' 'more X to fix your running'. Yet we see children running bare foot etc. The perfect example for me was from my 9 year old, he had another! football match one weekend and I asked him do you want your astro trainers or football boots as it's a sunny day the ground will be hard. The astro trainers nice cushioned etc and from my eyes flat no cushion leather football boots, straight away football boots please dad, they're so comfy. He was finding anything with cushion now just affected his running and performance. Taking the lead from my son I made the change to lower/zero drop (5mm hoka's to Altra after a transition) and now mainly injury free. I then checked out football boots etc and surprise to me nearly all of them are zero drop, so a world wide sport played by loads of folks/kids all done in zero drop yet the moment we try running we're sold another the idea we must try something different. Yes football boots do have they're issues - I can't fit my wide foot in any!

[@8milestogo]

This channel is going to get big! Amazing content every time! Keep running and riding!

[@joshwright681]

Restarted my running journey 13 weeks ago at the age of 30. After injuries,life, and 4 kids my body expanded (now sure how haha). Set myself a goal to run for 20 weeks doing a min of 22kms ( 2022). Was not fun at the start. Now consistently running sub 30 5ks. I’m now 14kgs lighter and starting to enjoy running. Unfortunately I made a stupid choice to get new shoes and within 3 runs Bam! infected blister on the top of my toe. Got super frustrated I couldn’t run. Then dragged myself out of the house after an eating binge. Went down to the local oval ( AFL oval in Australia) and ran a 5k barefoot on the grass in 29mins… really rethinking my shoe choice now. Ps been watching a lot of your videos and love the way you put them together.

[@latinritepapi]

Ran my first Triathalon in barefoot shoes at 360 pounds, and I completed it. It was easy to transition since I’ve always enjoyed being barefoot my whole life. Never really liked cushion shoes EDIT: sitting at 370 right now. Going to do the Long Beach half Marathon in August in Barefoot shoes. No pain no nothing rn. Just been eating and lifting per usual. Don’t be afraid to start people. If I can do it, so can you!

[@fenderOCG]

That's incredible, you're a beast! I'm 67kg, apparently that's 147lbs or 100kg less. Makes me think I must be running on easy mode though as they say it's never easy cos you just go faster and hurt the same

[@oxygon7351]

Thank you!

[@heroin_heart]

How's it going today mate? Blessings 😊

[@hugmynutus]

Thanks for this video mark. Been barefoot running now for 1.5 years, dropped about 70lbs. Your content has been super helpful on that journey.

[@matthewsmall56]

I totally loved that book. While I still run in a range of traditional shoes, I spent 6 months learning how to run again landing towards the front of my midfoot. Looking at my daughters naturally run on their toes and realizing that my calfs had essentially atrophied through 20 years of not running was another huge motivator. Thankfully, since then and combined with taking onboard the need for at least 80% of runs needing to be easy, I'm now mostly injury free.

[@runsintheforrest1364]

Same for me. I have been running for 9 years and never had a typical runners injury. My current shoe-setup: Road: Altra Escalante Racer, Altra Vanish R, Luna Sandals Venado Trail: Altra Lone Peak

[@donwinston]

I use minimalist shoes for daily use. I like feeling the ground when I walk. I've never tried running in them except across the street because I'm into cycling and never run for exercise. But maybe I'll give it a try.

[@keilanbarber9307]

Give it a go! It is important to have a varied exercise routine

[@ig29]

Im a huge fan of running barefoot. I do it for more than 10 years .. but honestly a lot of people talk about running has humans run for thousands of years.. but remember one thing... thousands years ago we didnt wirght 230, 240 lbs. We where not at the gym bulking up our bodies. We were more explosive and funcional and maybe with a lot more mobility especially in our hips.. so in my opinion we should have extra carefull running barefoot

[@nexusruns]

I am an avid gym goer, huge strong legs by lifting standards, but never did any running until the last year. For 7-8 months I worked up slowly but kept getting injured. Knees, hips, pain in different places at the same time, I worked on my form so I was running upright with a high cadence, helped a little but not much. Did specialist strength work at the gym for running, switching from bodybuilding workouts to functional which helped but I still had niggles and pains springing up like leaks. I tried all kinds of running shoes from major brands and they always felt... off to me. Like I didn't ever find "my shoe". I was always fighting them in one way or another, until I found Altra. On my very first run in them I went 15k (the same as the most I had ever run at the time), and felt amazing like I could do it again. I didn't even need to think about my form, it was just natural and fun. Since then ive rapidly increased my training volume, because I FINALLY CAN now I found the right shoes for me. I havn't had much adjustment, I think my feet were born for this kind of shoe, although I agree to the point of finally feeling your calves (and glutes for me) while running, and "constructive pain". Actually life changing, a shoe that actually works for my biomechanics rather than trying to force them into something else.

[@childcrone]

Really good info, thank you. And well done, you! Another point about the heel-first strike is that the angle of the leg at landing creates a braking force that is a big waste of efficiency.

[@raven4044]

Got to say Mark, since stumbling across your video, I am loving your channel! Absolutely devouring your vids! Thanks!

[@haroldhdknoxstreet-glide5331]

Love this, You basically mentioned every point that I’m trying to make with hundreds of people as I’m wearing vibram five toes for about 10 years (I have over 20 pairs😂) last 3-4 weeks with Aqua Gymnastics I lost 10kg working on 5-7kg more before starting hard running and aero Race bike again…thanks for all the motivation 🙏😎

[@fenderOCG]

My path has been very similar. Barefoot shoes to deal with bad knees, hips, rolled ankles then mixing in zero drop shoes with a little padding for ultras and to give my feet a rest on tough ground (the same Altra Lone Peaks no less, brilliant) Now tempted to get the massively stacked road shoes to get under 18 minutes for a 5km before age gets away on me and boom my first inflamed knee in years, seemingly just thinking about it was enough. 40yo been round the block a million times and still facing these dilemmas, bloody hell!

[@matthewbarber4607]

I'm just coming to the end of "Born to Run" on audible. The book and your experiences are completely inspiring. Will be looking at and transitioning to more minimalist shoes in the new year

[@MarkLewisfitness]

Nowadays, you will hear lots of people saying some of the theories in the book have been disputed-but I am still running injury free many years after reading the book, so I’m happy 😁

[@heroin_heart]

Did you take the plunge? How's it go? 🎉

[@travis4863]

"Annoyingly out of my control"...Brilliant stuff

[@cliffordstanger8960]

Totally agree. My favorite running equipment is Luna middle bear sandals. Took me a year to adapt as a 47 yr old new runner of 3 years.

[@liamlynch2115]

Years ago I had bad shin splints. I read that it’s from weak calves, so I started jogging barefoot, slowly, on a treadmill with a slight incline… and soab, it worked! You automatically run a lot differently.

[@stensballe3683]

same i had bad shins. now with no heel strike walking/running it feels so easy!

[@Tate525]

Exactly the same, my left had weaker calves and it's exactly where i used to get shin splints.

[@threeparthuman]

First running video I actually understood about running on KZbin. Thanks for the explanation in detail!

[@rmacdona0]

Also have flat feet and hypermobile joints, and I wore traditional shoes with orthotics for the majority of my life including for running. I switched to minimalist shoes a few years ago (after reading that same book) and agree they are so much better! Stronger feet and muscles, and less prone to joint pain and injury. Plus it just feels so natural - it was honestly like being a kid again when I first started running in minimalist shoes!

[@krilin84]

Thanks very much. Very well explained. I'm giving this a try to fix my form and weak arches, which have led to developing plantar faciitis during my first 50k training. Dreaming of pushing longer distances, but doing so competently and without artificial aids like stability shoes.

[@GarmrNL]

When I started running for weightloss on Asics, I had exactly the same pains. I wasn’t able to run more than 5 kms without pain for days afterwards. When switching to barefoot and learning to run all over again to give my feet some time to get used to the new stresses, I can run longer distances daily without problems. Never going back to regular running shoes again!

[@AlistairLattimore]

Mark, your inserted cut scene game is strong - loved the Predator reference ;-)

[@cr0wsnest]

I have started running minimalist because after breaking my leg I could NOT get back to the running I was doing before. In fact my good leg was getting worse. I blamed myself for not trying hard enough, then one day I decided to switch to my converse (which i used in college when I started running because Broke) and amazingly I dropped 30 seconds off my pace and added half a mile. My legs HURT but not in the terrible tendinitis way before. I'm now waiting on my first pair of real minimalist runners. I think I'll use my old super cushion runners to clean the house in. I haven't been this excited to run in 5 years.

[@GingerWildcat]

Legit guy's like yourself & Nick Bahr are doing something just tremendous. Yins are basically answering the question of whether or not having a higher FFMI makes you unfit to run long distances quickly and reliably. And you are proving it with these type of media records.

[@kodiakcopper1095]

Since reading Born to run I’ve run two solo 50s and a 100, all after I turned 50 years old. Reading Born to run can change lives. Caballo Blanco is a legend🤘

[@SamsaraRevolves]

I love five fingers. I made the change about 15 years ago and haven't had a blister or unproductive soreness since. The acclimation difficulty is real, especially when you first get on the trail and don't know how to not smash your feet on every little root and rock. The strength and skill you developed through the process is totally worth it though!

[@PeatySpirit]

I have the same experience as you mate. Minimalist shoes were a blessing and I can run pain free again.

[@andrewbonhomme8069]

Great video. My 2 adverts during the vegan video was a body composition analyser and a bank video. Think you needed the 2nd one to buy the first

[@essaysbyken]

While "Born to Run" is probably the best case for minimal footwear, it doesn't really provide any instruction on how to do so other than "shoes suck." For incredible instruction, I've found that "Older Yet Faster" by Keith Bateman and Heidi Jones is a LIFE CHANGER. And don't let the title fool you -- it's just because Keith is older (65+) and holds many world records for his age group. And usually doing so barefoot! (Find his Strava -- he's so dang fast!) I read this book while recovering from a bout of metatarsalgia. My first run back, even while babying my injured foot, I still ran my fastest mile ever and my injured foot felt BETTER after the run -- super weird. But get the book. It's a game changer.

[@shawnbadger2737]

As a fellow 230lb barefoot shoe runner, I take issue with your disdain for cats. :) Thanks for the video. I was hoping to build up to doing a marathon in my Xero HFS shoes, and seeing another 230lbs guy do it is motivating. Thanks!

[@solebrother9620]

Really interesting ...worth checking out Tony Riddle's rewilding running stuff too. He was on Rich Roll's podcast/YT not too long ago. Barefoot running....amazing!

[@MarkLewisfitness]

I will check it out

[@TGTD100]

If gravity is the problem racing on the moon could be an option. And zero lampposts there! 😂

[@MyLifeAsBrandon]

I have been running in Vibrams for 8 years now. I forget why I switched but I just knew my Asics were kinda holding me back on my forefoot strike. I am finally able to run 8 consecutive miles in them and now training for a marathon in May next year. I could never imagine going back to those thick af running shoes! I love my Nike Airmax for everyday but getting out and running in my Vibrams is something else. I am finding the more distance I run, the more places I find myself taping on my feet though. Ultimately, more people should be running in these. When I see heel strikers, I *cringe*! 😬

[@stuartobree103]

Hi Mark, if you haven't already read the book, watched his KZbin Video or visited the website, Running Reborn, the work Shane Benzie is doing on running and using the fascia for energy is mega interesting. I have spent a day with him and I am a convert. Taken lots of time of my distances, have more energy and use less energy when running.

[@Add1sonyt]

your clever edits, comedy stylings, witty self deprecation, and content keep me coming back. Cheers from the other side of the pond

[@MarkLewisfitness]

Thanks from this side 😁

[@madiantin]

Different strokes for different folks. Several years ago, being an absolute IDIOT I skipped rope on stone tile in bare feet. Cue metatarsal damage that lasts to this day. Thus, while still landing mid foot (I never did do the heel strike thing - just thinking about it makes me wince) I need more cushioning in order to walk at all, never mind run. The thought of running in minimalist shoes makes my metatarsals weep.

[@thealiusjones]

You definitely landed on your feet wrong. I'm sorry your injury has caused you problems.

[@AvB.83]

Pretty much word for word sums up my experience changing from regular shoes to vibrams. Haven't read the book though, only seen a bunch of videos on it, well after I made the switch (what made me change was actually that for some reason I decided one day it would be a great idea to just run barefoot which, to my suprise, went so well that I ran quicker and longer than ever before... sadly, it's a bit shit in winter and a serious hazard on hot summer days, so that was where the vibrams came in). But the "stronger foot" point is exactly what I try to explain to others when they ask about the shoes. Everything upwards from your feet depends on them, if your feet aren't doing their job properly, that will mess with your knees, with your hips, with your back. I get that it might not work for some and it might even pose a health risk to a few, but in hindsight... there are obvious benefits to proper shoes, they keep your feet warm and dry, they protect them from sharp stuff on the ground, but you wouldn't go climbing with boxing gloves on, why would you go running with the foot-equivalent of that? (the german word for glove is literally "hand shoe", so that comparison was kind of obvious for me, but still, I think it kinda fits).

[@spinnerboyz]

I must have twisted my ankles like 70 times this morning running down the mountain trail on my way back home. Training really goes a long way. I was almost like talking to my ankles, telling them "No worries guys, I know you got this. It's what we've trained for." hahah The ATG workouts really helped strengthen my legs and feet. And ditching modern shoes and embracing barefoot stuff definitely completed the equation.

[@healthy-natural-10]

I am using the Hykes Pinnacle barefoot shoes and love them.

[@andydt82]

I kind of agree, but have had my worst ankle sprain in Altra Superiors. I find the upper too wide (especially in the heel) for more technical terrain. There's a reason fell running shoes are generally narrow; and I say that as someone wearing Vivobarefoot shoes daily.

[@Dremansworld]

I had a similar experience starting to run as you, I will never go back to normal shoes!!!!!! I am still a little heavier than you, 250Lbs now but I am down nearly 50 already. My goal is to get to 210 and well on the way with runs of 15 to 20km. I am still slow, 9min Mile and 30min for 5km but getting better every day. With normal shoes my shins seize up within 1km.

[@mattmcc72]

100% agree, I'm also a big guy and was struggling with "standard" running shoes. Got a pair of 5 fingers and everything clicked. I then rather stupidly took some advice to use running shoes for races, so I trained with them and wore them in, but just can't get past 20km wearing them, and failed my first marathon last year because of that stupid advice. Starting my training / covid body recovery ready for my next marathon, and I'm sticking with the 5 fingers this time, all the way.

[@MarkLewisfitness]

Altra shoes are worth a try as a more shoe like version with the benefits of five fingers-zero drop, lightweight, et cetera. If I had to run a marathon in regular trainers I doubt I will get halfway.😂

[@mattmcc72]

@@MarkLewisfitness I'll look into them next time I'm allowed back in the UK. :D I live in Malta and locally, if it's not basic Nike or Skechers your shit out of luck, particularly with 11.5 feet.

[@kendallpeacock4436]

Love your work. A spade is not a shovel

[@petersmith8113]

I’m transitioning now to barefoot running and my calves are killing me also .. so glad I’ve Locke across this because I wasn’t sure if I should continue or not

[@MarkLewisfitness]

It’s brutal. Then it’s fine for ever more 😂

[@chriswheeler6092]

For one Americans are not that used to seeing the shoes with the toes.People would have all kinds of nice things to say to me. The other thing is that my feet would be destroyed. I would at least go with some Nike free run 2018s.I switch between pairs, but I like to feel the bounce. Since I have gotten used to it I really like the comfort and the light feeling with that little bounce in my step

[@scottgibson474]

For me using Nike tempo / alphaflys with a huge heel drop it actually encourages me to run more forefoot. I agree with trail running using lower heel drop shoes is a good idea, but don’t be scared of the nikes on flat roads. There’s a reason all the pros use them!

[@MarkLewisfitness]

I agree - I do my fast 1 mile runs in Next% - but thats just to shift me onto my toes for a short duration. I wouldn't want to use them for long. And the pros issue is tricky - they are half my weight and looking to be fast above all else. It's a different goal to me.

[@scottgibson474]

Yea I don’t know about the weight thing, I’m 95kgs and the tempos got my 5k time from 19 minutes down to 17:40, havnt tried the alphaflys yet but hoping they will help even more. It just feels like you get speed for free from the power return, which I think is even more important if you’re heavy. Once you get past marathon distance though then yea I would agree with you. Although I know the hoka carbon x2s are meant to be highly regarded for the longer distances. I just don’t think you can look past what a huge game changer carbon plates are to the industry. (This is all on roads btw, trails I agree with you 100%)

[@MarkLewisfitness]

@@scottgibson474 that’s heck of a 5k time! Makes me want to go run so fast road times now 😂 sub 5 mile was a plan for this year, just need to pry myself away from the gym….. too focused on that right now 💪

[@scottgibson474]

@pennthebaker it’s not just pros, all the recreational runners in my area have improved times through carbon plate shoes. The plate works off power return in your stride, bigger people have higher power, therefore the argument of “you need to be a 60kg Kenyan to benefit from the shoes” makes no sense to me whatsoever. It only really comes from people trying to justify not spending the money on the shoes 😬 The only way to really know is to try for yourself though.

[@scottgibson474]

@pennthebaker look I get the feeling we are just not going to agree, but carbon shoes are not for training they are for racing. 100% agree not to train in them outside of very limited race specific work. When you’re racing though if you want to get your best time there is always an element of injury risk regardless of the shoes your wearing. Really we are addressing two different points, I’m saying they’re faster, that’s all.

[@Damian-rl7bz]

that intro cracked me up 😆

[@topsysdad1]

I purchased Saguaro barefoot running shoes, I transitioned, which was tough and almost live in them. I also walk the dog and train in the gym in them. They were £40 and an absolute bargain. The downside is wearing everyday shoes that don't have the toe box or zero drop to them.

[@chrisjordan7165]

Switched to a barefoot shoe in March. Had to work through calf pain but dramatic increased my ability to put in miles.

[@MarkLewisfitness]

Transition is not pleasant is it!😂

[@GTE_Channel]

I had the same, I traded my knee pain for calve soreness after switching to minimalist shoes. I will never look back.

[@over1498]

I absolutely love running barefoot style and rarely do it any other way. BUT born to run has been blown out a bit since being published in 2009. The important part is still true, it’s good for your body. But he claimed the Kenyans train barefoot and only use a thin racing flat in races to protect their feet from stepping on an acorn or something. The claim is that it’s better for you, and people run BETTER barefoot. Back then racing shoes were indeed thin and light. In the meantime Nike released the Vaporfly and the Alphafly, everyone else copied & inserted a slab of carbon, and marathon records are being shattered almost every race. Including use by the almighty Kenyans (who train in Alphaflys, not barefoot) So no, it’s not FASTER. But it still feels great and a legend like Mark can still be above average with em!

[@sjandrews]

I use Xero shoes and love them.

[@carlbenfield7770]

Excellent video. Started training at 54, 6 months ago. Lost 25kg and am now 86kg. Always hated running. Have just read Born to Run and went out on my first 8km and loved it, especially the last 1km which was literally barefoot on grass. My question - is it not a better aspiration to actually go barefoot? With enough training the skin toughens up and the foot is free to adapt to any shape it wants. Yes there is a risk of injury, but by scanning the ground ahead, that must surely be minimised (although more difficult on rough trails)

[@XxKINGatLIFExX]

Funny on your last point, I've been a solo runner all my life but recently joined a local running club. You'd be amazed at how people judge you for being a barefoot runner. They look at you like some alien, one of the blokes in my club even had the audacity to say I ran shit. Be prepared for the egos of other people, they don't understand it and often you can show them up a little. For example everyone in my club use massive Hoka style cushioned shoes and what's interesting is wherever we approach a hill section, I breeze past them in my Vapour Glove 4s from Merrell. It's actually shocking to me how easy it is to overtake on the ascent. As you say the downside is the decent because this is where i have to "pitta-patta" and take it steady on the downhill. At this point the other runners stomp it downhill as quickly as they can heel striking as they go, and I fall behind. Then it made me realise, barefoot running is not an optimisation for speed or performance. It is a lifestyle change that increases the health of your legs sometimes at the expense of speed (on the descent). I know for a fact I'm winning the war, while everyone is winning the battle. I'd rather have good health any day over being first in a running race, because that race is temporary (and the win fleeting) but poor knees, bad ankles, ruined cartilage is not fun no matter how many races you win.

[@markwildphotography]

Zero drop, big toe box 👍🏻

[@duckyluver12]

Your comment about finally getting calves gave me an epiphany about why I've always had jacked calves. I've done everything I can to avoid wearing shoes since I was a kid. Guess I was doing calf exercises this whole time without realizing it! Great video thanks.

[@MarkLewisfitness]

Yep. Kids that never wear shoes and play sports a lot and up (often) with far better calves ….. trying to drown them in the gym as an adult is hard work in comparison!

[@NDallas100]

I don’t know if you’re already aware of knees over toes guy but he has some good focused training on the area of the quads you’re talking about. Ben Patrick is his name I think?

[@GogglesTyresandTrainers]

Interesting views Mark, I bought a pair of carbon plated shoes for racing and did a half ironman on the weekend which had undulating grass sections, a gain on the road became a bloody liability off it. I have barefoot shoes for work which I enjoy wearing, never tried running versions though

[@MarkLewisfitness]

I have carbon next % trainers for fast road stuff - I can't imagine going on anything but road on them! I'd fall over 😁

[@lucaslittmarck2122]

My barefoot shoes got broken before i got 20km.. but i have ordered more. Thinking i will transfer to running minimalist shoes on all runs expect when just kicking around and being superduper soft and nice to my body.

[@kaizze8777]

I started running with barefoot shoes, watershoes actually and I dont get blisters, shin splits, knee pain, back pain nor any ligament pain at all. and Im training for a marathon AND I never ran more than 1km for 30 years so Im a running virgin lol. I used to have Nike react trainers that costed me over 150 quid. what a waste cos my arches would give in in under 100 meters lol. defo moving forward with minimalist shoes from now on. calfs are always ON FIRE, Im 3 weeks in training so Im expecting my calves to adapt to the activation and be used as natural springs

[@GHWMR]

The only way for me to run without getting injured is on a treadmill with just socks or barefoot. Off road with minimalist shoes could work but I have to travel quite a bit to find any decent off-road trails so haven't tried that yet.

[@maggie0285]

Im at work now and just took my shoes off. Everytime I flex my toes they instantly cramp up. I ordered some Altras. Im going to commit to this

[@mkscott12]

I have been wearing Hykes Escapes which are also barefoot and zero drop and love them, I will never go back to regular restricted shoes.

[@fitnessfreak498]

the superior is my favorite ive had 17 pairs

[@stuartlambert5059]

+1 from me. Same story, same solution, same results. It's almost as if feet are a pretty good design!

[@FUZ2706]

I''m super excited to but my first barefoot shoes tomorrow, I tried to get into running but its too painful at times, I hope these can solve that problem.

[@Matto_Harvo]

Agree 💯. But, but, but, we shouldn’t just run in these shoes, or indeed, no shoes, wear these for everything we possibly can. Barefoot is best. Vibram 5 fingers are second best. I injured my knee doing BJJ a few years ago, so wore Altras on my first run back, with thickish cushion. My knee hurt. Went back to bare foot: pain gone. Shoes are evil

[@robvdent]

Awesome video! Big eye opener for me, can’t wait to try out if this helps my slightly annoying shin splints. I definitely feel like foot strength is part of the issue. What socks are recommended with barefoot shoes? My running socks are pretty tight, probably not a good idea. But I don’t want to slide around in my shoes and get blisters.

[@ftomasi]

2:45 dalek mode 🤣

[@peterherrell3236]

I bought of Vibram 5 fingers a couple of years ago to get into barefoot running, pretty much for the same reasons you stated. Only problem was I forgot I had a slightly webbed little toe… needless to say, they didn’t fit.

[@rakeshmottey3384]

hmmm i have gone all in on cushioned shoes ... and now i am getting injured .. after 10 miles.. clearly root cause is my running style :( i might have to start again and go minimalist shoes for the winter and come back next season.. thanks for the advice!

[@MarkLewisfitness]

I only use cushioned shoes sparingly-basically for recovery after a really really hard runs or for very very long distance stuff.

[@markwildphotography]

You should try the Escalante 2.5 I’ve got the Torin Plush 4.5 too though with a bigger stack.

[@MarkLewisfitness]

My wife runs in torin plush - nice shoe

[@markwildphotography]

@@MarkLewisfitness You calling me a girl big boy? 😂🖕🏻

[@michaelsigman8942]

Try a company called Topo as well. I like them even better. Still low heal drop and wide toe box but a touch higher build quality

[@danmisson]

What barefoot shoes do you use mark out of interest? One because I have knee pain and two I'm currently reading that book 'born to run' and got me thinking hence finding your KZbin vid 😀

[@tehphoebus]

Also, cats are obligate carnivores. All cats. Bluntly this means they MUST consume meat to survive. Yes they will occasionally munch on plants, fruits, or veggies.

[@MarkLewisfitness]

Did I talk about cats? 😂😂

[@MarmaladeINFP]

Humans are also obligate carnivores. There is no evidence that any vegan population has ever existed. Modern vegans survive by supplementing nutrients and eating nutritionally-fortified foods. This is because every essential nutrient is found in animal foods but not plant foods. Without some animal foods or else supplementation/fortification, humans will be nutritionally deficient.

[@highland-oldgit]

Can you do a video about your transition or is it a bit late now. I'm talking about shoes here :)

[@m.l.s.2574]

I believe I heard you mention that when you started running barefoot, your muscles hurt.....how long did it take for that kind of pain to go away?

[@Yann-v3j]

good video very wise !

[@JB-hq9yj]

And now you’re rocking alpha fly, Brooks and an Apple Watch. How far you’ve fallen, Sir! Haha

[@MarkLewisfitness]

Still do 99% of training in something light and zero drop (but with the Apple on 😂 )

[@JB-hq9yj]

@@MarkLewisfitness That's great to know light and zero still works for you. I don't mind Apple and love Altra. Just giving you some proper $h*t from across the pond! Keep doing what you're doing, Mark, it's much appreciated - inspiring and entertaining.

[@antardas4830]

Hi! I really like your watch? What's it called?

[@Dude-etiquette]

I’ve never run in minimalist shoes. I like my ASICS novablast with the thick rubber sole cause of the added bounce. I always fun faster

[@daltonwilliams7533]

I started running in some trainers that were clearly made for the beach or something like that but they were the most comfortable I’ve ever had 5 months later did my first half marathon in under an hour and a half thought I best get some proper shoes. Went on that gate thing bought what they suggested got injured in 3 weeks 😩😂

[@groundsheet]

The gait analysis and the shoes they recommend has no scientific proof whatsoever. There was a big study done by the US Military, because they wanted to cut down on injuries and their results showed that the types of shoes the companies try to flog us make no difference to injury prevention.

[@MScantlin]

1/2 marathon in under an hour? The world record is 57m 31 secs, you should be a pro!

[@Petros1974]

Hey Mark, same journey here. I can totally relate. Please tell me the other shoe models shown in this video, especially the one nearest to you, the grey-green (yellowish), but also the one on the other side of the Vibram. Great video. Thanks a lot!

[@Dailydivefix]

I think the grey and lime green are Altra Lone Peak and the blue pair are Altra Superior. Mark has a video on the Superior here: m.kzbin.info/www/bejne/eIXGiqBjl8eVgLc

[@alexm1841]

6’3 190 here but when I started running (walk/jog) a year and change ago I was 220+….

[@Kingoroo]

Hello What are the shoes you mentiones (not the vibram 5 fingers) the other ones with 0mm heel drop

[@ryanwilliam129]

wore xero shoes for years, but am now getting into distance running. Do you have a suggestion which shoe is the best for marathons (ironmans) and ultras? thank you. Great content.

[@cme982]

Try Newton Gravity and the Distance

[@gengar678]

Thank you for the video! I am a runner/ triathlete and want to strengthen my feet. Do you think the altra would be a good option vs going straight into barefoot shoes ( and they look a bit better too…). I am looking at the escalante 2.5

[@myralchista]

So what shoes are you using? Altra superior? It seems zero drop shoes with a mild cushioning without arch support is what we need, but there are not a lot of options. Any suggestions?

[@stuartsmith4380]

Hi Mark, Zwift race on at 8.35 today which would be up your street. 3R super sprint race. Flat 3.7k.

[@MarkLewisfitness]

Thats on my list to do - not done so far as they start all cats together which I dont really like.....but nice distance.

[@stuartsmith4380]

It is such a short distance the categories are fairly meaningless. It is also doubledraft which I found discouraged breakaways and kept the pace sensible. It all comes down to sprint power!, oh and timing.

[@Dara-ih6jq]

I agree we should be able to run around without air cushions on our shoes, but we weren’t naturally created walking around on the roads. The ground itself is a cushion, so if you’re not running on the Earth itself cushion shoes, have a place because running on pavement, is unnatural and it’s bad for your joints. My father is a lifetime runner, and he had to have his knees replaced from running on pavement for too long without proper shoes, he literally wore out all of the cartilage between his bones in his name, like his natural cushion in his knee was just gone… so just because it’s not painful for you right now doesn’t mean it’s good for you long-term.