As an old(ish) hiker, I found downhills were my primary shortcoming. I started following Knees Over Toes Guy (no I’m not affiliated) and his exercises have greatly increased my leg, knee, and ankle strength and flexibility. His exercises are barefoot friendly as well.
As a dancer, with strong flexible feet, I used to wear my split soled jazz sneakers to work, because my feet felt too restricted in gym shoes for an 8 hour shift and it was making them weak. Now years later I've discovered barefoot shoes and I will never go back!
Great Video! As someone who just did 60 miles in 3 days in the rain, I got a bad case of shin splints due to "overuse". The training tips are much appreciated!
I got to the point where my feet hurt and nothing else did so I went ultra minimal on shoes as much as I could slowly working up from walking to the store to going on Long walks then slowly added weight After getting used to some zeros or Merrell shoes the lone peaks felt like I was on clouds toughening up my feet seemed to help good Also add weight when you go for day hikes that's been my plan get used to carrying 10 more pounds than I'll carry normally and it seems easy if I have a long food and water carry it's normal then When rucking for training make a good portion of the weight water bottles if something Hurts you can drop 15-20 lbs by dumping out most of the water
Hey Justin! Have you considered checking out the Xero DIY sandals as a barefoot sandal option to wear in place of your mayfly’s? They look similarly light and minimal, yet more durable than your current camp sandals. I would love to watch you check them out and review them. Keep up the great content! 💪
As someone who has TERRIBLE IT band syndrome, I've been researching everything I can do about it. Here in Alaska we only have a few months of summer so this year I am really focusing on specifically hip and glutes to avoid the issues. Most of the hikes here are mountain climbs so it's tough being in shape and still not being able to do them!
Air squat, step ups, front lunge (static or walking is best) and single leg Romanian deadlifts(static or walking is best) maybe throw in a lateral moment like the cossack squat. Simple but effective.
The barefoot thing is really interesting when I was younger I'd be able to walk down a gravel-y dirt road with no shoes or anything but my friends would always complain and have to walk in the grass next to the road lol.
I have seriously been doing a few of these to get ready for a trip. It was awesome to see what you do bc my man, you are a mountain goat haha. Thanks for the video Justin!
Plantar's sucked. Put me out of commission for a good year to. It was terrible. I would barely walk some days. This is why good foot wear is important. Mine was actually caused by those flat foot zero drop shoes with bad arch support. It is a touchy subject because too much support can cause plantar fasciitis and not enough can also cause it.. Really gotta find that perfect shoe and it is different for everyone. Thanks for the tips Justin.
Obviously I wouldn't recommend going bare feet when you have arch support soles, but there actually are a bunch of feet exercises you can do to strengthen your feet
The one thing about barefoot style training is that, for people already with a disposition to knee/hip injuries, the lack of foot support may strengthen your feet, but at the sacrifice of inflaming joints. It can be a double edged sword.
I'm sorry but your advice on stretching in general is wrong. I am also no doctor but a sports specialist told me this, that stretching is THE MOST efficient and beneficial right before going to sleep, but you must ease into it with some dynamic exercises first to warm up the muscles, but stretching before bed is THE best moment of the entire day because your muscles will shrink the most while sleeping. When NOT stretching before bed, your muscles will have severely shrunk and that will give issues the day after. Also, when powertraining or doing calisthenics (I thus mean heavy training for muscle building), stretching before the training is really bad because it will hamper with the muscle building, and must always be done afterwards. Same goes with hiking, you CAN stretch intermediately during the hike but it is best to stretch after the hike is done and your tent is set. Your muscles will still be warm and the exercise is done for the day. THAT is when you start to really stretch, both statically AND dynamically, with the MOST IMPORTANT set of stretches right before sleep. This most efficiently prevents muscle shrinking/shortening during sleep and thus cramps and other issues the day after. I also never knew this and used to do it backwards, but now that I do it correctly (like the sports trainer taught me), I truly notice the difference, both in training at home and during hikes abroad.
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](http://i.ytimg.com/vi/lW_w8h_CqYg/mqdefault.jpg)
👇 GEAR FROM THE VIDEO 👇
Lems Barefoot Shoes: geni.us/LemsShoes
Xero Barefoot Shoes: geni.us/XeroShoes
Bells of Steel Gym Equipment: geni.us/BellsofSteel
Bells of Steel Kettlebell: geni.us/BoS-KettleBell
Under Desk Treadmill: geni.us/InclineTreadmill
Halfway Anywhere Surveys: www.halfwayanywhere.com/
Blaze Physiotherapy: blazephysio.com/
As an old(ish) hiker, I found downhills were my primary shortcoming. I started following Knees Over Toes Guy (no I’m not affiliated) and his exercises have greatly increased my leg, knee, and ankle strength and flexibility. His exercises are barefoot friendly as well.
I've been religiously doing reverse sled pulls since watching him a few years ago. It makes going downhill way easier.
I'm glad someone shows how to avoid these injuries. It's easy to avoid. Multitudes of videos in how to fix injuries
Excellent tips, I'm in my early 70s and experience hip issues. I have found Bulgarian squats help with hip strength, balance and flexibility.
As a dancer, with strong flexible feet, I used to wear my split soled jazz sneakers to work, because my feet felt too restricted in gym shoes for an 8 hour shift and it was making them weak. Now years later I've discovered barefoot shoes and I will never go back!
Great video! I am no stranger to injury. Good to see this type of content.
Great Video! As someone who just did 60 miles in 3 days in the rain, I got a bad case of shin splints due to "overuse". The training tips are much appreciated!
I have found that the horizontal massage of the patellar tendons really helps reduce the downhill knee issues . As well as stretching them.
I got to the point where my feet hurt and nothing else did so I went ultra minimal on shoes as much as I could slowly working up from walking to the store to going on Long walks then slowly added weight
After getting used to some zeros or Merrell shoes the lone peaks felt like I was on clouds toughening up my feet seemed to help good
Also add weight when you go for day hikes that's been my plan get used to carrying 10 more pounds than I'll carry normally and it seems easy if I have a long food and water carry it's normal then
When rucking for training make a good portion of the weight water bottles if something Hurts you can drop 15-20 lbs by dumping out most of the water
Hey Justin! Have you considered checking out the Xero DIY sandals as a barefoot sandal option to wear in place of your mayfly’s? They look similarly light and minimal, yet more durable than your current camp sandals. I would love to watch you check them out and review them. Keep up the great content! 💪
As someone who has TERRIBLE IT band syndrome, I've been researching everything I can do about it. Here in Alaska we only have a few months of summer so this year I am really focusing on specifically hip and glutes to avoid the issues. Most of the hikes here are mountain climbs so it's tough being in shape and still not being able to do them!
Great video, Justin - good tips! It was also neat to see your home gym and the equipment you use.
Air squat, step ups, front lunge (static or walking is best) and single leg Romanian deadlifts(static or walking is best) maybe throw in a lateral moment like the cossack squat.
Simple but effective.
Thank you so much for this video. This is incredibly helpful.
You always bring the quality content. Much appreciated 👏
8:25 that is monumental advice, thank you. you should drill this one into your videos that pertain to this, incredibly useful.
What standing desk is in your video?
Thanks!
From zero to hero!
I love the home gym!
The barefoot thing is really interesting when I was younger I'd be able to walk down a gravel-y dirt road with no shoes or anything but my friends would always complain and have to walk in the grass next to the road lol.
I have seriously been doing a few of these to get ready for a trip. It was awesome to see what you do bc my man, you are a mountain goat haha. Thanks for the video Justin!
knockin it outta the park! thank you
Having a light pack is also a very good way to avoid injury.
Plantar's sucked. Put me out of commission for a good year to. It was terrible. I would barely walk some days. This is why good foot wear is important. Mine was actually caused by those flat foot zero drop shoes with bad arch support. It is a touchy subject because too much support can cause plantar fasciitis and not enough can also cause it.. Really gotta find that perfect shoe and it is different for everyone.
Thanks for the tips Justin.
Ok. Right. I also have plantar fascia for a year now. How can I find the right shoe since the problems only start after 8 km? I'm from Belgium.
I also have plantar fascia for a year now. How can I find the right shoe since the problems only start after 8 km? I'm from Belgium.
Leg extension machine at gym helps with my patellas
Aboot.. 😊 cheers !
9:22 small underdesk treadmill
Obviously I wouldn't recommend going bare feet when you have arch support soles, but there actually are a bunch of feet exercises you can do to strengthen your feet
The one thing about barefoot style training is that, for people already with a disposition to knee/hip injuries, the lack of foot support may strengthen your feet, but at the sacrifice of inflaming joints. It can be a double edged sword.
Can you make a video about Sea to summit camp mat sI
barefoot, 7:45 stretching
People who wear shoes around their house cannot be trusted. That is truly unhinged behavior!
I'm sorry but your advice on stretching in general is wrong. I am also no doctor but a sports specialist told me this, that stretching is THE MOST efficient and beneficial right before going to sleep, but you must ease into it with some dynamic exercises first to warm up the muscles, but stretching before bed is THE best moment of the entire day because your muscles will shrink the most while sleeping. When NOT stretching before bed, your muscles will have severely shrunk and that will give issues the day after. Also, when powertraining or doing calisthenics (I thus mean heavy training for muscle building), stretching before the training is really bad because it will hamper with the muscle building, and must always be done afterwards. Same goes with hiking, you CAN stretch intermediately during the hike but it is best to stretch after the hike is done and your tent is set. Your muscles will still be warm and the exercise is done for the day. THAT is when you start to really stretch, both statically AND dynamically, with the MOST IMPORTANT set of stretches right before sleep. This most efficiently prevents muscle shrinking/shortening during sleep and thus cramps and other issues the day after.
I also never knew this and used to do it backwards, but now that I do it correctly (like the sports trainer taught me), I truly notice the difference, both in training at home and during hikes abroad.
Don’t be fat simple