ZERO-DROP / transitioning to minimalist running shoes
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- Опубликовано: 1 авг 2024
- You don't need any special exercises, stretches, or training plans to transition to zero-drop running shoes. Whether you're looking to try cushion, minimalist, or barefoot running with a forefoot stride, this a simple guide on how to make it happen.
BEST OF ZERO-DROP / shop below + support the channel for free. (:
chart - - - - - - - - - - bit.ly/3Aro6uY
v-trek - - - - - - - - - - amzn.to/3PKaD6N
primus-lite - - - - - - bit.ly/3QU5wm8
z-trek sandal - - - - bit.ly/3QqZ6e6
primus sg - - - - - - bit.ly/3oPawfq
escalante - - - - - - amzn.to/3clB4lM
BEST ZERO-DROP TRANSITION SHOES
www.notion.so/aofolts/Zero-Dr...
MY BAREFOOT JOURNEY
• cushion vs barefoot ru...
BAREFOOT IS CHEAP
• SHOE COST / barefoot s...
WINTER BAREFOOT RUNNING
• WINTER BAREFOOT / shoe...
ROAD SHOES: www.vivobarefoot.com/us/catal...
HIKING BOOTS: www.vivobarefoot.com/us/catal...
HIKING SANDALS: xeroshoes.com/shop/gender/men...
00:00 Intro
0:52 Why Zero-Drop?
1:47 Who Should Zero-Drop?
2:37 Best Zero-Drop Shoes
4:55 Transition
5:16 Preparation
5:56 Form
6:31 Level One: Rolling
6:55 Level Two: Walking
7:22 Level Three: Running
8:24 Routine
9:29 Injury Prevention
11:36 Timeline
13:01 Where to Run
#zerodrop #barefootrunning #minimalistrunning 
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Transitioning to barefoot/zero-drop has been one of the best things I've ever done for my running. That along with ditching the roads in favour of trails as much as possible.
They're two of those life-changing kinds of decisions you look back on fondly, like... "Ya did good, kid."
Eyy, Jesse running barefoot, love it
How did it help?
Is it tough on your feet to go on trails with rocks?
Yooo! Jesse! I watch you a ton!
I am not a runner. I am a someone who quite literally fell off her thick soled very “supportive” shoe and reinjured (thankfully did not rebreak) her ankle and my PT recommended minimalist shoes. A year in a surgical boot and super supportive footwear was just not making a dent in the weak ankles and plantar fasciitis that I was left with. Although there are lots of videos reviewing shoes and plenty that talk about running there is virtually nothing explaining how to modify to a midfoot strike while walking. This is the video I needed. Not all minimalist shoe wearers are runners and learning to walk in this type of shoe can be frustrating (my husband said I was walking like I had flippers on my feet). I have been wearing my minimalist, zero drop shoes for about a month, I love them and highly recommend that anyone with foot, knee or back pain give them a try but as you said take it slow. Thanks!
That's great, Joanne! I used to hike in Merrell mountaineering boots, and despite the "ankle support," I was constantly turning my ankle.
It made no sense until I started wearing 3mm barefoot shoes. I'd go out trail running and still "turn" my ankle, but I was so low to the ground, there wasn't enough leverage to cause an injury-or even pain.
Of course, being barefoot strengthened my ankles and made them more flexible, but I also noticed that when I was in high-platform shoes, it would create an "acceleration point."
Basically, once my ankle turned past a certain degree, the shoe would tip and that excessive force was what caused the injuries. Just like you, I haven't been injured since ditching "supportive" shoes! (:
I'm not a runner either. My bro was trying zero drop shoes, and bought me a pair. I figured I'd give it a try. I walk a LOT, and had a lot of painful planta fasciitis. The shoes have changed the game. I rarely have issues now. Very worth it.
@@AndrewFolts Yes - you explained it so much better then I did. It’s actually rather comforting to know that even an athlete can fall off his shoes 🤣. I am enjoying life closer to the ground!
But what does that mean----- to " take it slow?
@@hammill444 It means to not let adrenaline be in control of you. For example, when you first start transitioning, you might have a day where you feel really good, so you think: "Man...I bet I could do five miles!" Then you get a mile in and things start to feel achy or painful. A voice in the back of your head says "this is a bad idea," but you keep going.
Another example might be setting some arbitrary training plan, like running 30 miles per week or transitioning in two months-and then sticking to that plan, even if your body isn't recovering properly.
I transitioned completely from conventional to barefoot shoes one and a half years ago. About half a year into it, I noticed how fun, easy and comfy it is on longer walks to switch from walking to running and back, just as you please. Feels kind of primal to do so. That’s how I transitioned very smoothly, without ever planning the process.
"switch from walking to running and back, just as you please." YES! I love doing this, and I never thought to before barefoot shoes. I was like "I'm on a run" or "I'm on a walk." Why not both? It's fun not to be on a schedule and just stop to investigate a bird nest or have a conversation with someone. Barefoot = free foot! (:
@@AndrewFolts I agree 100% 😍 and the best is, before barefoot shoes, I didn’t like running at all. The “new” walking style made me like it.
@@viridipupurea I've never liked running, but I want to wear barefoot shoes for walking. Maybe I'll try running if it isn't so jarring. I'm 59 now though, so I'll see.
I'm consistently surprised that there are people as young as myself who can't switch from walking to running and back easily. It really does feel primal and I would have never gotten to experience it if it weren't for zero drop shoes.
Watched this whole thing even though I ran a 50k and multiple marathons in barefoot shoes lol, love your videos man
Damn, you're a beast! Which shoes?
@@AndrewFolts vivobarefoot stealth 2 and Xero prios
@@TirnanHealy Sweet! Do you have a preference between the two, or use them for different things?
@@AndrewFolts well I finished with my vivo’s after my first marathon then purchased the prio’s afterwards, so it’s hard to say in terms of comfort because I think my stealths were a little worn, but in terms of style I highly prefer the stealth’s.
I have a pair of Primus Lite 3 that’s still in the packaging which I’m yet to try, maybe I’ll try them this weekend!
@@TirnanHealy You're in for a good ride with the Lite's. There probably similar to the Stealth's. Mine have 3,000+ miles so far.
Smoking a joint and then going trail running on the woods with my vibrams five fingers it’s a free trip to another dimension ... I feel I can run forever and earth recharge my body with positive vibes ... recommended
Yea, I've done some trail runs on LSD, and it was fantastic. Also cannabis a couple times. Basically sober now, but I feel like I internalized those experiences-and now I can enjoy them whenever I go running. Teaches you to be fully in each moment, which is a good vibe for sure. (:
Haha nice, I'm about to go do this only unshod
You guys really know what’s up
You all are kidding me? Sounds like a real experience though
@@as-yu4vk my friend in every high u take from mushrooms or pot edibles, u always gonna get lessons. U know, these things let look at ur self from the outside u know, it’s like u looking at u. U know try it
I switched to barefoot shoes so that way I condition myself differently. At first I started to condition myself using water shoes. Improvising my workouts by using beach clothes and the outdoor environment. Pandemic has taught me many things by going minimal. Most importantly, I feel like a ninja because of the crazy agility I developed over the course of lockdown. Thanks to myself going with minimalist shoes.
Yea, reef shoes are a great inexpensive option, and honestly, they're thinner and more flexible than a lot of premium barefoot shoes. Saw one guy even using them as a winter barefoot shoe!
I went through a whole bunch off $20 watershoes until I found one confortable and with a sole that wouldn't destroy itself in weeks. still cheaper than buying those designer shoes, and replacing them will always be cheap
I did this exact process on my own last summer. Going to barefoot shoes made me so much more atuned to my surroundings and learned how to listen to my body. I thought I would never run again a few years ago with my cushioned shoes, but with time and LOTS of patience I am now running 5+ miles with ZERO injuries and minimal soreness! It's crazy! Oh and I found out I never need to stretch either! Just go run! 🏃
Damn, Aaron...you're killing it! So glad you got back to running and zero injuries. It's true...nothing works like keeping it simple. No fancy cushioning system, no stretching, just patience and fun!
@@AndrewFolts this man. I actually bought 4 pairs of Nike react infinity run flyknit 2 ( fkin name ) and I dont even run in them - I just needed the walking shoe. Issues I’ve had so far:
1. Right knee pain
2. Hip pain
3. Heel pain and pain in feet,in general
4. Lack of leg muscle engagement
This is just insane. And I used to wear old Nike feee runs for a decade and those were phenomenal. I put them on again after a year of not wearing them,and I swear I instantly gained control over all my leg muscles. This is just insane.
Also - I used to be a runner with a natural forefoot stride. So these cushioned shoes feel extremely uncomfortable for me🥲🥲🥲. I bought $10 cheap shoes with Vans-like material,with a couple of millimeter rubber sole (rly thin) and those were more comfortable than all these cushioned Nikes I got. I feel those cushioned shoes fucked up my entire body alignment. Unbelievable.
@@sonia417Yea, I feel like Nike's m.o. now is to be super hi-tech, so they just keep adding more cushion and unnecessary features to make people think the shoes are getting better. Unless you're going to literally put rockets on them, there's only so much you can do to improve a shoe, ha!
I had a pair of nike kaishi shoes and the heel was MASSIVE. I ended* up injuring my foot so badly that a two week trip to Florida turned into me sitting on the couch most of the time. Not Into Killing Exercise say no to Nike!
Amazing video! I am currently in the midst of my transition, but I can 10000% attest to the joys this has brought me. Strange story: I live in Florida and I run primarily at night, I’m still at an early phase in my transition so I am putting most of my focus on n my form and less on speed and distance. But once I run under a street light I notice a coiled up snake not even three feet in front of me. There is a car coming towards me on the road so I can’t turn around the snake. Instead I decide to jump it, and again I’ve only realized it’s there until I’m practically on top of it. I was able to spring so far forward that I completely cleared the snake and kept on going my merry way. I felt so happy after the jump I decided to jump again, and just had such a child like fun running and jumping!
10000% joy. Haha, yes...I know the feeling.The snake was probably like: "Damn, maybe I should start running forefoot..." (:
@@AndrewFolts and then the snake was like "oh wait..."
The agility you gain is one of my favorite things.
one of the best videos I've seen on the transition. I started 6 months ago with the primus lites and love it. currently use Fivefingers and it's the most fun I've had with running. Constantly listening to my body I'm injury-free. You've got a new subscriber:)
Right on! The word "fun" never entered my vocabulary until I tried barefoot shoes, so I know what you're talking about. Appreciate the follow. Happy running out there!
What an INCREDIBLE video!!! I’ve been looking all over RUclips on how to transition from conventional running shoes to my amazing bare feet!! You explained it so so well
Thanks, Ella! Yea, can totally relate. I had the same problem finding content back when I switched.
If you liked this one, I put out another video guide last week specifically about barefoot running, which might be useful. Have fun out there! (:
ruclips.net/video/oUUdYgHvv70/видео.html
love this video. As someone who went through the zero-drop transition a few years ago, I can totally vouch for these tips! Most importantly, when I started zero-drop running I felt for the first time in my life the joy I felt while running in childhood. Thanks for all your work!
"he joy I felt while running in childhood" That's so true! For years, I stopped running, because it just felt boring, but when I discovered zero-drop, it was like...this is what I've been missing! (:
I'm so happy I luckily found you before I begin my minimalist journey. Just ordered the primus lite 3 yesterday. Will be watching your channel a lot. Thank you.
Yes!! I get so excited every time someone tells me they ordered a Primus Lite, ha. Transition's not easy, but you'll have a blast doing it. (:
I’d say all the info in this video is spot on. I transitioned to barefoot running in 2009 when vibram five fingers first hit the scene. At the time I was running 5-8 miles every other day. I’ll never forget my first barefoot shoe run. It was 1/2 mile and I was so sore I had to take a week off of running and I could barely sit down on the toilet. You don’t realize how much shoe cushioning handicaps your running by doing the work for you. I found that my runs were slower, especially in the beginning, but were MUCH more enjoyable. I’m 12 years into my barefoot running and I’ve never looked back. Great video for those considering transitioning to barefoot running.
Haha, yea...people vastly overestimate how much muscle they need to rebuild in order to run barefoot again. The slowing down part is, I think, what made me appreciate running more-quality over quantity.
Also...twelve years. I've got some catching up to do! (:
Thanks for the tips. Even though I'm not a runner, I feel these tips will be useful for my transition to zero drop shoes for walking. I've been walking around the house in toe socks for the past couple months to help get my feet use to walking without a bunch of cushion. Walking for years in thick heeled, high arch support, narrow toe box shoes really did a number on my feet. Just walking around the house in toe socks has helped me regain some of the sensation in my feet that I had lost.
Totally. I't amazing how fast feet can rebound, even after years of being decommissioned. Keep making that progress!
Great stuff, Andrew! Glad to find your channel. Made the change to natural footwear myself back in early 2014 and had it result in a full career change working as rep for Altra in Western Canada and now Correct Toes throughout Canada as well. Game changing products!
Can't stress enough the bent knee technique and running slower, transition can happen so much quicker this way. Keep doing great things man!
I had a lime green pair of Torin 3's at one time. They looked like neon alligators and probably had the best fitting toebox of any shoe I've worn. People were always like: "What the heck are those things??" Which is the reaction I like to go for with my footwear, ha! (:
Thanks Andrew 😊 I bought my first vibram barefoot shoes at 60 yrs old (10 yrs ago) after reading Born To Run. I had got to a point where my back, feet and hips hurt all the time, especially after a long walk in normal shoes. For me, the transition was super easy and fast - and I could not believe how the pain after walking disappeared immediately!
Thanks great, Janet! Stories like this make me smile. It's amazing how one small decision can change everything. Happy barefooting out there! (:
This is super helpful! I'm currently using Hokas with TONS of cushioning, and honestly just looking for a cheaper alternative-- glad to hear that zero drop and minimal can be very healthy too!
Hoka's are cool, did find that they lasted longer because of the curve and extra material...but then they cost more too, ha!
I really loved your instruction Andrew- positive, informative, encouraging and thoughtful and well delivered! Thank you
Glad you enjoyed it, Christopher. Hope the tips serve you well and happy running out there!
I’ve been running consistently for 18 months and have been lucky to not have had any injuries until recently. My foot now feels too large for almost all my running shoes and the only thing that feels comfortable now is an old pair of vibram fife fingers I had (for walking as I’m still not running due to the foot and knee pain). This video is the beginning of me trying to educate myself on barefoot shoes, running, etc. such a great watch! Thanks for all the thorough and precise information!
Hey Karan! Vibram's are definitely the best option for wide feet. You could also check out Xero, although they're thicker and I prefer Vibram's. Happy running out there!
Fantastic video! Full of value and could feel the love in the production
Ha, thanks. This video was a bear, but I learned a ton! (:
This video is actually really funny to me as I realized I've done this my entire life. As I grew up I realized that I would constantly chose a shoe with a wide toe box because I had never liked the restricting feeling some shoes gave. I would also always walk around my house barefoot because I would be to lazy to put on my shoes for every little thing. as I got older I almost never wore shoes inside and subconsciously choose shoes with less and less padding. recently I had gotten a new job that needed me to be on my feet for almost 12 hours a day, and I wasn't used to the long hours on my feet with little movement. Eventually I had gotten a recommendation to switch my insoles to that with cushion since the shoes I had been wearing had almost none as it had very little to begin with and slowly decreed. I switched but almost immediately into the next felt way more pain then before however not just on my feet but also my legs and lower back. I decided to buy new shoes and when searching I bought some cheap sneakers that felt comfortable. later on I noticed how they were similar to my original shoes but in fact had even less cushion to the point it felt like I was walking barefoot at home again. All of this led me down the search rabbit hole of barefoot shoes and how me walking how I do normally most of the time for almost my whole life was the best way to be.
It's funny how things just lead back to the beginning like that. Most of us ran around barefoot as kids, and then for some reason we think we have to wear cushioned shoes as adults.
But yeah, same boat with the standing. Worked run specialty for about three years on a concrete floor, and what ended up working the best was just my 3mm Vivo's. Glad you made it down the rabbit hole! (:
@@AndrewFolts forefood walking... is it becomming something..! been doing for looong, spreaded toes, and now i'm thinking more bend knee than i felt like so far.. we might still bee monkeys^^
@@asbjrnhansen8477 Ha, I think so!
Fantastic video. I started my transition over a year ago, and running has never been more fun. Using a combination of altra for the long run and vibram for shorter ones (but trying to increase). And yes, listening to your body is key
Yea, Altra and Vibram make a dynamic duo for transitioning. Keep up the good work!
Interesting video, as someone who has almost gone fully zero drop.
I started on the path by accident - bought a pair of Altra Duo because they were on sale! Although they weren’t perfect, my injuries melted away.
Since then I’ve normally had a pair of zero drops in my rotation along with a low drop or two, like a Hoka or a Newton. But I’m now going fully zero drop.
But I’ve never consciously tried to change my technique. Part of my old problem was being a big heel striker, but zero drops just seemed to force me into midfoot striking. It’s worked out pretty well so far!
This is an amazing video!
Very well made content, i got all the info i needed to make a good decision.
Thank you very much for making all this info accessible in a fun and easy way.
Cheers!
Sweet, glad it was useful. Happy running out there!
I was heelstriking bc my gait was poor, and I was constantly injured. I was running in Brooks (12mm!). Was told by my PT to go to a lower drop shoe and I was skeptical as we worked on strengthening and helping my muscles bear more loads. My shoes were inhibiting me from being able to mid/fore strike. So I went to a lower drop shoe to allow my foot to learn how to forefoot strike. I'm seven weeks into PT and learning my new running gait (higher knees and cadence, less ground contact time, fore/mid strike) has been weird and hard. I still feel like I'm bouncing off my toes! But I feel like I'm going in the right direction. Here's hoping I can pick up mileage by Christmas!
That's great! Yea, a lower drop shoe can help, but the hard part is in retraining your body for a different stride. Keep doing the work and you'll get there!
Really helpful video! I’ve taken some time off running already and really liking my my zero drop altras for everyday walking but now I feel like I have a plan for running in them too. Thank you!
Hey, that's great, Heather! Happy zero-dropping! (:
Thanks so much for this Andrew!! I’m coming from hoka to Altra and made the mistake of going back to Hoka cause of calf’s but after watching this!! I’m back wearing Altra’s and loving the progress. Cheers mate 🤙🏼
Hey Michael! It's not easy making the drop, but once you transition, it's all good from there! (:
I’ve always told myself and anyone that would listen that “my body isn’t built for long-ish distance running…I’m a sprinter” bc every time I would run longer than a mile, everything would hurt and I end up with injuries. Foot, knee, IT band, back, etc. I’m making the transition to zero drop in the next couple weeks (when I get the chance to pick a shoe, order it, and it comes in lol). I’m nervous but excited 😁😬
Feel ya. I was always about the 400-1600m, because my feet and body got achy with long runs. Turned out it was high drop, plus using cushioned and stability shoes that was the real problem. As long as you start out slow and give your body time to adjust, it'll only get better and better. (:
Great video!! The start could have been me talking...I got a string of injuries with ‘normal’ shoes and wanted to try a completely different way. Running a natural way made sense as a better option. Two years ago I bought some Altras (Superior 4) and after feeling good in those I thought the move to thin soles would be easy. It wasn’t! It was much longer than three months before I was really comfortable in thin soles (Xero Prio, Mesa and Z Trails). At least six months of aching calf and Achilles. However I’m so pleased I stuck with it - now I feel great, distances are up and feel like racing and trying for PBs. Although I run most of the time in the thinnest soles I can, I sometimes wear Altra King MT when I need big grips - I’ve not found a minimalist shoe that’s good in mud yet; or when I want better protection from angular rocks.
It’s funny to be in such a minority with something that’s...just more natural. I hate to look like I’m bragging when I talk about it but I can’t help mentioning it to others who are complaining of aches and injuries (that’s a lot of runners!). Keep up the channel. I wonder how many people this side of the pond I can convince!
Thanks, David! Yea...the transition can be tough and it requires patience, which is why most people never make it to the other side.
People say to me: "Boy, you must be hardcore to run in barefoot shoes." I laugh and reply: "Running in cushioned shoes is wayyyy more hardcore because you're constantly injured and in pain. I'm too soft for that!"
I found that the Vibram V-Trek's have great traction in mud, despite only being 4mm. I also barely feel stones in them.
p.s. Your El Caminito is rad. Thanks for posting!
Great video and explanation on barefoot running. Barefoot running was where I started on my interest in running. I'm always thankful that I found the correct way or form to running and even thou I use some cushioned shoes, I still apply the form as it is indeed the most efficient way to run.
Hey Takbo, wish I had been lucky enough to find barefoot running first. Would have saved me years of pain and money. But just thankful I discovered it at all! (:
I am not a long distance runner, but more of a sprinter, but I learned a lot from you here....everything you said makes a lot of sense! awesome video!
Ha, me neither. My longest distance is basically 5k. Used to race 1600m mostly. Cheers!
Really good explanation skills man! Go on with your channel, you will become big!
Ha, thank you! Will keep cranking out the vids. (:
keep up the good work bro
Thanks Zach, will do!
Awesome video! I'm just starting out on my own journey towards barefoot running and your video was just what I needed!
Glad it helped, Adam. Happy barefooting! (:
I have just started my flat shoe journy and am going to complete it no matter what! Thank you for all the information.
You're welcome, happy running out there! (:
Andrew: it’s about 4 weeks since I commented on your other video. What I did were:
1. Switched from heel strike to forefoot strike without switching running shoes. After the first run, my calves hurt like crazy and I couldn’t walk for 4 days, so people, listen to Andrew, take your pace!
2. I dag out all my zero-drop walking shoes, still with cushion but I force myself to land on my forefoot.
3. Before I switched to the new way I run, I can only run once a week and had to rest for the rest of the week cus my knee hurts so bad after each run! Now 4 weeks later, I can run 3 times a week without stopping and zero knee pain! Running is fun again!
I see a lot of runners in my neighbourhood, I am surprised how little percentage people run forefoot strike / zero-drop.
Let’s save more runners!
What a great story! Glad you're making progress so quickly by taking it "slow." You'll start to notice many strange things people do as you go deeper down the zero-drop rabbit hole. Cheers to more miles of fun! (:
So glad you've made the transition and are able to run more often without pain.
@@AndrewFolts cheers, mate! Now thinking in hindsight, my knees hurt more when I had ultraboost as my everyday shoe. Yeah, it is addictive, I will update u in ur next video again!
@@IExpectedBSJustNotThisMuchBS thanks, Madison. It is an incredible feeling, I didn’t want to stop in my last run VS I was forcing myself to complete my routine distance!
Thanks for this. Funny enough, I'd started doing this naturally when heavy cushioning and heel striking just felt wrong. Not bad - just wrong.
True! You can make a lot of progress in life just by asking yourself: "What feels right to me?"
Yes I love your advise. Ppl need to listen to their own body and intuition and not the ones profiting on keep you sick and helpless and needy.
Yep, your body has all the answers if you just take the time to listen. Cheers, John!
You deserve a standing ovation!! I love how you incorporated so many on point gestures - working multiple neurological pathways. Timeless teaching technique.
Thanls, Karen! I spend so much time illustrating, I even do it with my hands, ha!
Only about half way through this video, paused right at the chapter: level three, but I just realized that I've been doing level one and two, or at least something very similar to it, without even realizing it. My parents had a strict "no shoes inside" rule, so I've always been barefoot inside my house. I didn't even know people wore shoes and socks almost 24/7 until recently. I still have terrible running form though, so hopefully that past experience makes this transition a bit easier!
Yea, that's basically how I came up with it-just noticing what I did naturally when I was barefoot. You can improve your stride very quickly when you slow down and listen to your body. (:
People wear shoes at home??
As an asian I'm still amazed people wear shoes inside their home
I always thought my back pains when I started running and the morning after were "part of the job" and that everybody dealt with it one way or another. I started running with the middle of my foot, in short steps and I immediately noticed how the charge was starting to pile up not in my back but in my calves, I had never felt that when running. it almost felt like cheating because I was running pain free, it was a weird experience and honestly I didn't have to "transition". it was 100% natural. Perhaps because the pain I used to deal with was so severe that now my body liked this way of running, anyways I ran 4km on my first night running this way, which was yesterday. This morning when I woke up I ordered really cheap zero drop running shoes. To think I was thinking of wasting 160 euros in Adidas ultraboost
NO BUT HONESTLY, IT IS CHEATING!!!!!
"it was like cheating" Ha, love it! I've fallen into the same trap of assuming chronic pain (or unpleasantness) was normal so many times, and every time there turned out to be an easy pain free solution. So glad you found it for running! (:
Thanks for the great and practical advice. I first transitioned to forefoot running when the Newton shoes first came out. I lusted after those lugs! I liked them but eventually realized that extra technology was going in the wrong direction. I slowly transitioned with a variety of low to zero-drop shoes, and now I am finally always running in zero-drop and near barefoot (Xero) shoes. Thanks!
True, technology only trends in one way (toward more technology). I feel bad for barefoot brands, because it's gotta be tough trying to sell the new versions every year, when they're so minimal, there's basically nothing to change, ha!
Great story and one of the best transition descriptions I've heard. I'm really not a runner, but I was injured a few times and after a recommendation from my sports medicine doc, I read Christopher McDougall's book and I gave it a shot. In a few months all my problems went away. It's been 10 years and my feet feel so much better. I might have to start running again and use some of your transition info. Thanks!
Few months of work and a lifetime of benefits. Hard to imagine a better trade than barefoot. Take it slow, and you should be able to do some running no problem. Cheers!
I gradually switched to merrel vaporgloves from redwing workboots (labor work) after three lower back hernias and loads of research. I experienced a lot of pain transitioning ie. Swollen joints, joint cracking in my feet and spine, more back issues albeit not crippling like before and now all good but it took a long time. I think the most important thing you said that lines up with my experience is it's all or nothing no switching back and forth even in your daily footwear you are asking for more trouble then you already might have. That being said I often thought if I had gone to a chiropractor to kind of loosen everything up so that all my joints could more quickly align to my new form I could have spared some discomfort any thoughts?
Yea, a chiropractor might be helpful. I've never been, but a lot of people swear by them, and it's non-invasive, which is always preferable. When I worked run specialty on concrete floors, I found the 3mm VivoBarefoot Primus Lite resulted in the least pain. Actually no pain.
The Vapor Glove is 6.5mm, and I know a 3.5mm difference doesn't sound like much, but every other barefoot shoe I tried hurt on concrete-even my 5mm Xero sandals. I think maybe because the surface is so uniform, you need max sensitivity to cushion yourself properly.
When your Vapor's wear out, you could try a Primus Lite and see if it helps with your joints and back. Vivo has a 100-day return policy, so there's nothing to lose.
@@AndrewFolts @zach moyer I'm very interested to know what issues would switching back and forth between regular and barefoot cause.
@@LukicMilos None, unless the cushion shoes were already causing problems. Might be weird to alternate between a super high drop shoe and zero-drop tho.
@@AndrewFolts Cool, thanks man!
I've been walking around/walking my dog in some vans with the soles removed and my plantar fasciitis is non existent. Too broke to buy barefoot brands so I bought some "kung fu" shoes off amazon till I save for some lems.
Sweet! Could call it "stealth footing," ha! Huarache sandal kits can be pretty cheap too.
"whitin" brand on Amazon are a cheap and effective barefoot option
@@lutze5086 I just bought WHITIN trail shoes and they're like gloves. I also recommend them if you don't have the budget for the more sustainable brands.
Make it slow, listen your body and have fun - i think it`s a most important advices. Brilliant.
Funny how simple it is. (:
I switched to Altra shoes a few years back and it changed my life. My feet went from chronically in pain to pain free. I’m not a runner and use them as my regular daily shoe. It did take awhile to get used to them but was so worth it.
Glad to hear it! Altra's are still my favorite toebox of all time. Cozy yet functional!
🤖 We barefoot shoes people hear the correct beat of the drums. When you discover the Barefoot shoe movement it's like coming out of a dark closet into the warm sunlight. 🌞 👣 ♥️
Drums and sunlight...a recipe for happiness if I've ever heard one! (:
You’re so right Ruben. I sound like such a hippy when I tell my wife how it feels to sense the shape of the ground as I move!
@@0utd00rsy We have discovered something great and the masses of people are still in the dark. We are definitely different and that's a good thing. I'm asked about my footwear all the time. I sometimes take my shoe and completely roll it into a ball. I tell them if I can't do this I won't put them on my feet. I stopped wearing socks too and what a freedom not having to mess them. Check out a company called XERO SHOES online.
Most of the time people think I am nuts, I'm sure you get that too. If they seem interested and want to learn, I send them the video on RUclips called SHOE CONSPIRACY, long version.
My feet and legs have never been in better shape. Barefoot or minimalist shoe people have the advantage. Live long and prosper my brother. 👣 ❤
How do you add pictograms to your comments?
@@fruitarian Pictograms?
I've been really struggling with achilles pain on my transition to barefoot. Any advice ?
Number one would just be to reduce your speed and milage until it feels better. It's easy to do too much too fast. Using a shorter, faster stride, and making sure your heels touch the ground will help too. More helpful tips in my barefoot-specific video below. Happy barefooting! (:
ruclips.net/video/oUUdYgHvv70/видео.html
Your heels need to kiss the ground, if they hover then you will put excess stress on your achilles and calves
@@Tatusiek_1 Right! While I was working run specialty, I once had a customer who ran with his heels a full inch off the ground. Waste of energy, ha!
@@AndrewFolts I have 2 problems i can’t figure out how to address, one is that i have mild overpronation, and 2 i have a clicking joint in my left foot in one of the middle metatarsalphalangeal joints. And I can’t figure out what is causing it. the click happens whenever its in dorsiflexion and i’m pushing off the ground. This clicking is something I cannot figure out how to address and fix. It isn’t really painful but leads to mild soreness in the area after some time clicking constantly.
@@Tatusiek_1 What shoes are you running in? Over-pronation is usually caused by over-soft shoes that collapse inwards or by a lack of strength in the ankles/calves. An exercise that helped me is going up stairs on my forefoot-not letting my heels touch the ground. Like you said, this can lead to fatigue when running, but it's a good strengthening and balancing exercise.
How long has the clicking been going on for? One possibility is that your toe is slightly crooked from wearing narrow/pointy shoes growing up (like most of us do). This could caused a clicking sound from the bones rubbing slightly. Shortening your stride can help, as the longer you stride, the more your toes bend.
The quality of this video and the amount of knowledge shared is simply gourmet stuff, love it.
"gourmet stuff" Ha, thank you. I shall strive to live up to this bar in future videos. (:
Great advice and video. I’m a foot and ankle doctor, and absolutely have changed my view on this subject. Heeled, cushioned and reinforced shoes make weak feet. Perhaps not everyone can use them. Perhaps not everyone can run. But that’s like saying everyone should have a wheelchair for when they get tired of walking. By doing too many things for your foot your typical running shoes make your feet weak. This is what causes injury. Weak muscles. Using Zero drop minimalist shoes your feet get to work out and do the physical therapy that’s going to help you recover. I have been telling my patients to transition over 3-6 months. Thanks for taking the time to make the video.
Greg, I so appreciate you exploring zero-drop and minimalist running as a doctor! If my Dad had seen you twenty years ago, instead of his by-the-book podiatrist, it probably would have changed his whole life-possibly preventing multiple hip replacements. Keep doing what you're doing!
*BEST OF ZERO-DROP* / shop below + support the channel for free. (:
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I think your notion link may be broken, I'm seeing an empty page.
@@anthonysopkow7345 Weird, table is blank for me too (on the browser, but fine in the app). Reached out to Notion, and will update this comment if they have a fix. Thanks for letting me know!
@@anthonysopkow7345 Ok, it’s fixed now.
@@AndrewFolts Nice shirt :) Ran it for years first time @1983 :) Great video on transitioning, should save a lot of people injuries. Thanks!
@@johnj9267 Out near my aunt and uncle's house. Used to run it when I came out to visit for Thanksgiving-fun course, for sure. Appreciate the watch. Cheers! (:
what a cutie 😊
I started barfoot journey in 2010, made all mistakes You pointed and more. After two years of experimenting(and tons of contusions )I finally learned how to do it and I reached almost the same conclusions as You.
I wish there was some guide they handed you in kindergarten, like "Here's how to skip the ten years of mistakes you're going to make." Then again, sometimes the journey is the reward. (:
Thanks for the heads up and info 👍 I have just purchased a pair of Altra Torin 5 zero drop shoes from my local specialist running store. I'm now starting the process of transition from my Newv Balance 8ml to the Altra zero drop. Yesterday I did my first 5k in the zero drop and feel great today, no aches, soreness or stiffness so that's a good start.
Sweet! I ran in the Torin too, and after that I went down to the Altra Vanish. Super light racing flat that also works great is a trainer. Have fun out there!
"if you don't like how somthing feels stop forcing yourself to do it" mmm, right so I should stop running 🤔..
Possibly. Or perhaps stop forcing yourself to do a certain milage or run in a certain type of shoe. May require some mindfulness to discover exactly which part of running you don't enjoy. (:
@@AndrewFolts the part I don't like is the pukie comber I have to curl up into after minimal exercise, I though I could do less and build up but the amount or exercise that doesn't make me nauseated appears to me none..😒
Find something you like or love, the best proposal. I love going barefoot 🦶 save in shoes 👍
@@13sedian There's no run like a barefoot run! (:
Thank you so much this is so helpful. I read the Born to Run book and started running in April and managed 90miles in 8 weeks in plimsoles. In the last few weeks whilst doing another 90miles my feet started to hurt and my calf muscles so Ive stopped too rest. Just seeing you running in slow motion has highlighted I have over emphasised not putting my heel down. I find ballet helps my calf muscles and strengthening my feet as well. I have just brought some Vivobarefoot shoes s o cant wait to get them and start slow again.
Hey, that's awesome, Charlie! Ballet's a great compliment to barefoot-style running. When I first started, I made the same mistake of trying to keep my heels off the ground, and my endurance basically doubled, once I got used to letting them come down to the ground and pushing off my heel. Have fun with the Vivo's! (:
Im so glad Ive found your channel. This helped me so much with starting to go barefoot. Its only been about 3 months since I bought my first pair of barefoot shoes and never felt better. Thank you very much and keep it up. I also wish you all the great things in the world that you deserve. Love you man
Hey congrats, yo! Wish I could transition again, it's hard work but a lot of fun. Which shoes did you go with?
Primus lite all weather for city and Vibram V tracks for trails. I used to have knee pain and its gone cuz I have to focus more on each individual step just like you said.I feel like that really helped to strenghten my ligaments and joints. Im also starting really slow and so far feel great.
You are so refreshing to listen to and watch! Loved this video!
Thanks for the information and I'm looking forward to trying your suggestions to improve both my form and enjoyability of running.
Happy to help, Mark. Happy running out there! (:
Realest video I’ve seen on running and taking care of your feet, I really appreciate that it’s hard to find that authenticity nowadays 👍🏼
That means a lot. Appreciate you watching! (:
I went to basic training and broke my hip, had stress fractures in my right femur, both knees, both ankles and both feet... Was diagnosed with osteopenia and discharged. I've had years of pain trying to wear more cushioned shoes to help the pain while working. I injured my shoulder at work, got 100% P&T, and have been stuck out of work for months. I don't wear shoes anymore because I don't really go anywhere... No lower body pain!!! This has convinced me that barefoot/minimalist shoes are the way to go. I'm going to take it slowly and start with walking around the neighborhood in them and go from there. Hopefully this not only helps me with the chronic pain I've had since, but also helps me get back into a workout routine. Thank you for the advice!
Hey that's great, Ariannah! I've been dealing with joint pain from Lyme for the past three years, so I feel your pain (literally). Barefooting helps a lot, both to reduce impact, and just to connect with the earth, so I'm not focused on the aches. Cheers to recovery! Keep going!
A year on, how are you getting on?
Great explanation of the zero drop. I didn’t have any real issues with my transition in backpacking from my hiking boots to Altra Olympus and the zero drop. The Olympus has really helped me hike longer during the day. They are so comfortable. Thanks for sharing. Crow✌️
Thanks for watching! Glad you found your Mt. Olympus. (:
I’m liking your philosophy. I’m going to try the zero drop to learn to help my flattish feet work better. I think what you said about dropping goals and racing is a good suggestion in order to focus on what’s most important, to enjoy running and staying injury free.
For sure. Taking the pressure off helps, and the funny thing is some of my fastest runs have been when I wasn't trying to race, but just felt good in the moment and let it rip.
Zero drop enabled me to enjoy running for first time ever because I could run without shin splints, without random knee issues and without lower back pain. I've been wearing zero drop for everything including work for over 5 years. Vivobarefoot Primus are my favorite closed toe sneaker. This past year I tried Luna, shamma and bedrock Huarache sandals. All great and wonderful to run in. The shamma mountain goat on trails are awesome. Wet and muddy trails are a blast and make me feel like a kid out there...all fun.
Hey Michael! Yup, nothing beats the feel of a wet and muddy trail with an open-toed shoe. We were all zero-drop kids at one point!
I just switched to primus lite 2s today after ordering a pair, and surprisingly not only did I not lose fitness I was actually much faster than normal over the same distance. Maybe my calfs and legs will be destroyed tommorow but I've been running 3 years and this feels way better and more normal. Thanks for the informative videos
Yea, that's what happens when the "cushion swamp" is no longer absorbing all your energy! Just remember to take it easy, because you can easily get cocky and overdo it, especially in the beginning (speaking from personal experience). Happy running! (:
Man, your energy and pace when you talk are amazing, they invite people to watch. Thanks for this video. Already subscribed
Thanks, Carlos! This was a fun one to film! (:
I bought a pair yesterday. Your video came perfectly
Sweet! Which ones did you go with?
This is actually exactly what I needed! I wear altra lone peaks.. have for a lot of miles but have recently been wanting something more minimal but still trail worthy🤔 this helps alot thank you
Lone Peak's a great trail shoe. Merrell Vapor Glove, Vibram V-Trek, and Vivo FG would be good options to look into for something lighter. Appreciate the watch, Christopher! (:
Your hands are so expressive! Love it.
Been practicing. I never had any idea what to do with them when I first started making videos, ha!
SUPER USEFUL video ! Same experience/difficulty finding a tutorial that is truly useful. You checked every box. THANKS! Love the Cheerios-Granola analogy, sure to bring an extra smile to upcoming runs. ;)
Ha, the trail granola was my fav too. You're right, there's not much out there, so I just made the tutorial I wanted when I started out. Cheers! (:
Nice guide to barefoot running! It cannot be understated how important a shorter stride but faster cadence is. The process increases running stability, which in turn increase the ability of the feets to handle the small pebbles and twigs that are inevitably along the path. I used to wear Vibram five fingers way back. But these days I'm running completely barefoot. It's not about how fast we run, it's about how far we can run.
True! Fast is fun, but the longer you go the more you experience. (:
Great video, Thanks! I have been wearing minimalist, zero drop shoes for 4 years now but just started running in them. Excellent info!
Sweet! Which ones are you running in?
@@AndrewFolts Shamma Cruzers, Xero HFS, and my feet. ;)
This video just makes me want to got out for a run! Thanks for this valuable information! 🙌🏼💪🏼
Mission accomplished. (:
Great video! Very good advice, much appreciated. Need to work on my form and full barefoot running seems to help.
Yea, definitely makes it easier to tell when you do something wrong. You learn reeeeal fast when running barefoot. (:
Thanks Andrew, this is a very helpful video. Started transitioning to zero drop a couple of months ago, but like you I do not like injuries, so have been taking it very slowly. I've got no issue if it takes 3 months, or 3 years, I'm going to let my feet and body adapt before I push too hard.
Well, you're a step ahead, then, Robin. Most people rush into it, so props to you for listening to your body. Have fun out there!
Thank you! Getting back into running and investigating zero drop running to avoid injuries in the future ✌🏻
Happy investigating, Carrie! (:
@@AndrewFolts question about making the transition: if done gradually enough, should I anticipate any arch pain? I feel like that part of the foot would the under a great deal of stress with zero drop shoes 💁🏻♀️
I just got my first pair of zreo drop shoes - Vivo FG Trails III. Went on a little half mile 10 minute walk this afternoon. Can't wait to start trying some of those drills for walking forefoot. It's funny, it's similar to a forward crawl swimming stroke drill to help avoid rotator cuff injuries by cutting in with your pinky first. Love your channel and your vibe man, looking forward to more.
Totally makes sense, path of least resistance, and all. I have the Trek's, which are like the FG's, and love em, so glad you're having fun with them too. Cheers!
Thank you for an entertaining and informative video! Makes me want to get back into running again. I'd stopped with my vivos because my ankle kept hurting, but maybe all I needed to do was modify the distances I was doing.
Yea, I myself into trouble many times by following some predetermined training plan. Running's much more fun when you just go out and do what feels good! (:
Thank you so much for this video. I made the decision to transition to zero drop shoes but I was totally lost and found your really great video 🙏💯
Hey Daniel, glad it helped. Thanks for stopping by and happy zero-dropping! (:
A very nice and useful introduction into barefoot walking/running. Thanks a lot!
Appreciate you watching, Sergey! (:
My cushioned Nike shoes have ripped along its sides. As a result, I haven't been able to run along the road and have been forced to run along my local beach.
And what a great change that has been to my feet! I no longer feel sore at the end of the day. I love walking barefoot and those stabilizing muscles in my foot have strengthened in addition to calluses along on the ball and heel of my feet.
Hey Juan! That's awesome. I feel like so many people accidentally discover barefoot running like that. I wish I had a beach to run on. Enjoy it! (:
Such a helpful video - just shared it with an athlete who is transitioning to zero drop. Having gone through the transition myself I completely concur with really cutting back the mileage initially. I feel like runners want to try to rush it, but especially if they're going from heel striking to mid-foot striking like I did, they're going to get hurt if they don'e ease in.
Thanks, Jane! Yea, it's so easy to do too much too fast. A little patience goes a long way!
Wow. I am transitioning to zero drop due to knee pain and this video is INSANELY Helpful! Thank you!!!
Just got your self a new subscriber 😊
Appreciate the subscribe, yo! Knee pain is no fun, but you can solve a lot of it with simple changes to your stride and gradually transitioning to thinner, more flexible footwear. You got this!
Thank you Jason for taking time to help out t hers😊
You got it! Thanks for hanging out. (:
Love your videos, great continuity of thought to your content, and excellent delivery. Great stuff.
Thanks, John! Appreciate you taking the time to watch. Cheers!
Great video and to the point! I have zero arched and wear cushioned shoes with orthotic insoles. I’m only 31 and bought my first pair of vivo. Very excited. I’m first going to wear my vivo at work and then attempt running months later after my feet have adapted
Sounds like a good plan! I wore my Vivo's when I was working on concrete as a shoe salesman, and they cured my plantar fasciitis. Hope they work for you too!
hey, how are you and your feet doing! i’m in my mid-30s with zero arches and am looking into more barefoot styles - wondering how a similarly flat-footed friend had got along a few months later 😄
@@turtlepenguinXkizuna it’s crazy man all my foot pain is completely gone. The first week was the hardest though not because it hurt but because it felt like I was working out my calves all day. Bottom line I only wear my vivos now. My calves and foot have gotten much stronger which is awesome! Do it
Thank you first video I found on this topic that simplifies the process. I am an amateur slow runner. 5ks and all. Now training for 10k. I have always had shin splints. Played various sports in my life and shin splints are always present so been thinking about the change to minimalist shoes for running.
Sounds like a good move! Shin splints are often caused by heel striking, so zero-drop will help shift impact to the calves. Just take real slow to start, and the shins should clear up pretty fast.
Thanks for the down to earth explanation, very helpful, especially the walking part.
Hey Craig, no prob. Glad you enjoyed the walking footage! If you have any questions down the road, feel free to ask. Have fun out there!
WOW. I'm so glad I found this video. I was so confident my stride wasn't that bad until I tried following your instructions and realized I've been leading with my heel. I'm definitely going to pay more attention on how I position my feet.
Also, it never occurred to me that treadmills are bad. I was thinking of getting one for days when it's raining and I want to go for a run. Good thing I haven't spent anything yet.
That's a great insight, nice work! You can learn all sorts of things by listening to your body, and not just about running.
Better to buy a raincoat than a treadmill. (:
I'm currently transitioning into a pair of minimalist shoes for my running that I got *super cheap* on Amazon (35 bucks -- not $120+ like lots of "normal" running shoes). The RUclipsr who recommended them isn't even a runner -- he hikes in them. Anyway, I'm *slowly* getting used to them, and I love it! I love being able to feel the ground and I love how I can actually feel a little bit of DOMS in my foot muscles the next day. I'm actually *using* those muscles, not just supporting them -- what a concept. Admittedly, I also really like the look of the minimalist shoes -- they're super cool.
Nice! I wish I could go back in time and experience the transition again, because it's hard work but a lot of fun.
You might want to keep a general idea of your milage with the Amazon shoes because if they're the WHITIN one's or something similar, I've heard complaints about them falling apart pretty fast.
My Vivo's were around $90 on sale and lasted 3,000 miles so far, so you would want to get at least 1,000 miles to make the $35 worth it. Also, check the stack height. Most minimalist/barefoot shoes are 6.5mm+, but I've had the best results with a 3mm shoe, since that's as close as you can get to being actually barefoot. Happy hiking! (:
Awesome video, very calm and effective way of educating. Thank you
Why thank you! I aspire to be the Bill Nye of barefoot running. (:
So excited to start my minimalist journey! I’m currently in the nursing field and in the military thus I spend a lot of time on my feet. I started off with Asics/Brooks, Nikes, and currently wear Ons. I will be ordering the Primus Lite 3 and hope to try them out when I’m out on the floor on my night shifts. After a few shifts, I hope to incorporate walking/running since I am a runner. Thanks so much for you tips!!:-)
Ooooh. I'm excited for you, Salma! My Primus Lite's saved my feet when I was working 8-hour shifts on concrete at a run specialty store.
Once I learned to walk smoothly in them, my feet felt amazing all day long. (:
I can attest personally to the difference zero drops make when you're on your feet all day. It's soooo worth it. There's less foot pain, less knee pain, and less back pain. I use Xero Prios at work since they make a nonslip version as required in certain industries like nursing.
Thank you for sharing. My trainer keeps reminding me to keep good running form. I never do because I have to actively try to keep form. I tried your forefoot landing technique with bend knees and I am in the running form my trainer recommends, naturally. I ordered fivefingers.
Nice! If you keep your stride short and use minimal shoes, good form will just kind of happen naturally. Have fun with the FF's!
Amazing video and such useful info thanks! Love the cheerios/granola analogy! 😁👌
Ha, thanks, Seb! The Cheerios animation was my favorite part too! (:
Awesome video! Really appreciated your honest insights and thoughts!
Thanks, Manuel! Glad you enjoyed it! (:
Thank you for this video, I needed to hear this
Thanks for watching, Richard! (:
I'm so excited about starting to run on barefoot shoes. I am already walking on barefoot shoes a year. Time to level up! Great video!
Heck yea! Just take it slow in the beginning, and you'll do great. Which shoes are you walking in?
@@AndrewFolts I will, your tips for building up in time and distance a similar to what I was thinking of. Relatable story about injuries. When I started running I did too much, got knee pain. Now I do interval running 1 or 2 times a week. No injuries on Acis running shoes.
For walking I have Groundies and a pair of Vans for when my feet feel sore. I build that up with starting to take short walks. Wearing barefoot shoes cured my joint pain.
Thanks for this. Very helpful tips. And ‘slow down’ is the most important one
Good life philosophy, too. Always have to keep reminding myself. (:
This has been so helpful for me. Thank you for this. ❤️
Glad it helped. Thanks for dropping by! (:
Thanks for the concise guide on form
No problem. Appreciate you stopping by, Kurran!