Blog – Page 10 – Xero Shoes

Posted on March 18, 2020January 25, 2022 by — Leave a comment

5 Unique Ways You Can Move with Xero Shoes

Everyone knows you can run efficiently with Xero Shoes since they don’t change the shape of your foot, and therefore allow your foot to use its natural function. And of course, many people are doing yoga in them. I mean, they’re the next best thing to being barefoot, why wouldn’t you?

That’s not what I’m going to share with you today though. Today I’m going to share with you five DIFFERENT ways you can move in your Xero Shoes.

Of course, barefoot is always better, however barefoot is not always a feasible option. So whenever I’m out and about in my Xero Shoes, I feel ready to do any of the following movements at any time, I don’t feel limited by my shoes.

In my typical fashion of, “less talking, more moving” – let’s get right into it!

Ground Movements – these movements are the foundation of all your movement practice. These include various sitting positions and transitions, crawls, rolls, and get ups/downs. No matter what you do for movement/sport/exercise, ground movements can benefit you greatly. There’s a reason why babies start here! And there’s a reason why adults get injured so often, because they forget their foundations. Wearing Xero Shoes can remove any excuses for not wanting to do these movements outside when it’s cold, and believe me—they’ll warm you up quick!

2. Climbing – I love climbing! To achieve a greater position or point of view, to elevate myself (physically & mentally), to engage my full body and mind, there’s no shortage of reasons to climb. And not just rock climbing either! I’ll climb trees, walls, poles, you name it, in my Xero Shoes. They provide great grip, with minimum size and maximum feel.

3. Jumping – perhaps my favorite movement domain of all. The aliveness my legs feel after a good jumping session is unmatched. Whether from one line or circle on the ground to another, or between rocks, up, down, at a height, or balancing, there’s many forms of jumping. And wearing Xero Shoes can give your feet the protection to jump farther, especially if you’re not regularly conditioning your feet like some weirdos (me).

4. Lifting – people are starting to realize that lifting barefoot is better. I mean, who honestly thinks that a pair of shoes is going to protect your feet from dropping a couple hundred pounds on them? If anything is going to protect you from that, it’s mindfulness (and good grip, and quick-reflexes, if all else fails). Well, we already know that wearing Xero Shoes is essentially like wearing zero shoes, minus putting your skin directly on the likely unclean gym floor. Lifting rocks barefoot outside on some dirt is a different story (dirt is not dirty, y’all)

5. Walking – Of course, right? But I’m not just talking about walking to/from your car and house. I mean walking all day, every day, parking far away from your destination, leaving the car at home sometimes, and going for those long (say 5, 10 or 50-mile) treks everyone once in a while.

Want some suggestions for how to get moving your Xero Shoes, whether at the gym, outdoors, or in your home? Head to MoveNat Online Coaching and request me, Nate.

–Xero Hero and Movement Specialist @nate.amado

Posted on March 12, 2020September 27, 2022 by — Leave a comment

Foot Care for Endurance Athletes

“And forget not that the earth delights to feel your bare feet.” Khalil Gibran

Of the 206 bones in your body, 52 are in your feet. Each and every one contributes to getting you to where you are going and is a potential major hindrance if not cared for. As a long distance, long term athlete, I spend a lot of time on my feet. Over the last 7 years I have hiked 12,000 miles, paddled 1,500 miles, and bikepacked 4,000 miles. With 3,500 miles left to complete a non-motorized traverse of the Americas, physical maintenance, and specifically foot care, is crucial.

One of the important lessons I’ve learned has been moderation. It sounds silly putting those two thoughts into the same sentence but it is a fundamental truth to how I’ve been able to keep going for so long. Maintaining a pace and stride which works for me, resting when my body needs it, and giving it the resources it needs to stay healthy and moving are all examples of moderation and care which I began learning when I started thru-hiking over a decade ago. And which I continue to learn and relearn when my body makes her demands known or insists in the form of months of illness, repeated bouts of overuse injuries, or other physical break down.

Interestingly, these sorts of issues don’t usually spring upon you all at once. There are signs, symptoms. That tweak in your lower back. Is that a one time thing or is that the beginnings of chronic pain? Every endurance athlete knows this fear and the fact is, you never can know which it is going to be. What you can do is incorporate a steady practice of care and strength building to give your body its best chance. Similarly, there are dozens of small things you can do to prevent going down that road, or to aid in recovery as you regain strength and stamina. These are a few of those small practices which can make a big difference

Dry Your Feet

I spent the first 3 years of my backpacking career battling with trench foot. I came to think it was simply part of the experience. I tried doubling up on socks, traded my way up into Gortex boots and the issue only worsened. When wearing shoes and socks, your feet are experiencing a very different climate than the rest of your body. Usually it is a warm, damp environment, just the sort of place fungus like to grow. I was super glueing deep cracks in my heel shut. Until finally one day I swung in the opposite direction and wore lighter shoes and began airing my feet out more often. I quit sleeping in socks and the issue subsided.

If you go barefoot or wear open sandals, your feet will be able to dry naturally. Still, if you are on a multi-day trip, rinse or wipe your feet off at the end of the day, paying special attention to the areas between your toes. Not only will this keep your quilt or sleeping bag cleaner, but it will also keep your foot skin healthier.

When you are in a closed shoes sort of environment giving your feet time to air out whenever possible. Whether that is under your desk at work, on a lunch break along the trail, or the drive home from the trailhead, keeping your feet clean and exposed to the open air contributes significantly to your foot health.

Mix it Up

Cross-training caught on in the endurance sport world over the past 20 years. All our muscle groups were made to work together so having one set particularly overdeveloped while others languish, doesn’t serve the sustained health of our physical systems in the long run. The same goes for our feet.

While thru-hiking the CDT this past summer, I was retraining my feet after several months spent exclusively in my Xero sandals on sandy beaches and in a kayak. Due to constant high mile days, the weight on my back, and the terrain, I opted to hike in trail runners with more padding and zero drop and quickly began to have arch pain. Thus I began alternating between my sandals and trail runners throughout the day.

Once the frosty mornings were past and when I took a breakfast break and aired out my feet, I would switch into my sandals for a few hours until lunch. At big river crossings, on smooth trail, and around camp, I was in my sandals. On thorny bushwhacks, across lava rock, and other rough environments, or at the end of the day when I was tired and not able to be as careful with my step, I would switch back into my trail runners. This switching back and forth made me very aware of my gait which is helpful because a hyper-extended gait is a leading cause of shin splints. While the cushion of the trail runners invited this sort of step, my Xeros reminded me not to fall into that.

Thus, if like me, you aren’t ready to spend 100% of your time barefoot, there are still many ways and a lot of space for barefoot practices to improve your awareness of how you move, and your experience of both your body and the outdoors.

Thank Your Feet

Now, here I may get a bit hoakey for some folks, and I don’t mind if you skip on to the end, but at the end of a long and challenging day, I like to thank my feet. I leave my shoes at the vestibule, peel off my socks, and either soak my feet in a nearby stream or give them a good wipe down with a baby wipe. Then, sitting in the butterfly position or lying on my back in a modified happy baby pose, I wrap my hands around my feet and begin to stretch.

Beginning just above my ankle bone I rub small circles and check in with all those tiny bones. With the texture of my skin. With the cracks in my skin. I thank them for the miles they have put in. Marvel at the ground they have covered and conditions they have weathered. Doing this I work my way all the way down the tops of my feet and then begin again at the ankles and cup my heel. In thru-hiking, that part of the foot takes a lot of heavy strikes and a lot of modern footwear encourages this, so they get an extra thank you for taking that extra whooping. Focusing on the soles of my feet and paying particular attention to both arches, I make my way to the toes. Stretching each toe individually and then tugging outward from the tip, pulling them long and a good final stretch before crawling into my sleeping bag and asking my body to do it all over again tomorrow.

Endurance athletes ask a lot of our bodies but every thru-hike, ultra, or even just a junt around the block starts with one small step. The same measured moderation and care applies to foot care. Taking a few minutes out of your day or tacking a few extra on to your training routine may be hard to convince yourself of when you are trying to make miles or balance a busy lifestyle. Whether it is washing and airing out your feet, switching out shoes, or staying awake a few minutes longer in your tent to stretch your soles, small steps can make the biggest difference in the long run. After all, your feet are carrying the most weight on your body, giving them a few minutes of dedicated care is the least you can do.

–Adventurer Bethany Hughes

The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

Posted on February 20, 2020September 27, 2022 by — Leave a comment

Can you get Energy Return from your shoe’s cushioning?

I wish more people understood physics better.

Sure, I say this in part because I got interested in physics at an early age. When I was 14, I was tutoring people 3-5x my age in antenna design, electronics, and other physics-related topic (I was an Extra class ham radio operator).

But the other reason is that knowing physics makes you immune to certain types of marketing spin, which can save you countless hours of time (not having to personally test something that’s patently false), and money (not buying products marketing with misleading bastardizations of principles of physics).

It also makes you an unpopular party guest, since people don’t like having their mythology bubbles burst, and when you overhear someone spouting incorrect explanations of reality, it’s impossible to walk away without tossing in a corrective comment.

At least I can’t.

What does that mean when it comes to finding comfortable shoes, sneakers, sandals, and any other type of footwear?

Two words:

ENERGY RETURN FROM RUNNING SHOES?

Running shoe companies in particular tout the “energy return” of their foam or other types of cushioning.

The more energy return, the better.

Makes sense, right?

Well, let’s just say that if I heard you waxing eloquently about the energy return in your new, super expensive, high-tech, cushioned shoes while you sip a beverage from a Solo cup, I’d force my way into the conversation and say:

“There is no such thing as ‘energy return.’ “

Even if I didn’t have my own Solo cup’s worth of liquid (and it would probably be water; I’m not much of a drinker), I’d then blurt out:

“There are only different levels of ENERGY SUCK.”

It’s just physics.

No foam or cushioning or springs or shock absorbers or carbon plates or anything else that’s ever been added to any part of a shoe has ever RETURNED more energy than you put into it when you land on it.

Therefore, all of those components SUCK energy from you.

Think about a trampoline. Sure you can bounce really high… but only until your leg muscles get tired. The trampoline bed optimizes the combination of gravity and your musculature (but only to a point, since you don’t keep bouncing higher and higher forever).

Same thing with foam in your shoes.

The foam sucks.

And, worse, it sucks more and more with time because it begins to break down the moment you start using it.

My friend, Dr. Geoffrey Grey from Heeluxe (a footwear research firm) just wrote a great post about this: Why Energy Return is a Myth

He addresses the new Nike Vaporfly 4% and the Nike Next % as well as the VKTRY insoles, but his points apply to all shoes Here are the highlights:

Key Point 1: All foams lose energy.

We already touched on this. And, again, it’s not just foam.

All cushioning does the same thing.

Key Point 2: Carbon Fiber isn’t typically used as an energy return material.

The carbon fiber in the Nike shoes and the VKTRY insoles is held out as part of the energy return equation.

Carbon fiber is stiff.

If you think about it, having a layer of carbon fiber is just adding a non-compliant surface into the shoe… like a road or a track or a sidewalk.

There are some who claim that the carbon fiber plate in the Nike shoes “act as a lever” and that’s what creates energy return.

Again, sounds good unless you understand physics.

For a lever to function, it needs a fulcrum.

There’s nowhere in the shoe that’s a point on which the carbon plate rests or pivots.

Even more, check out where the runners in Eliud Kipchoge’s sub-2 hour marathon land on their foot (and therefore in the shoe):

Notice where they’re landing?

Midfoot and forefoot.

There’s no fulcrum under the midfoot. So, no lever. Just something solid, again, like the ground.

Next…

Key Point 3: Shoes with higher energy return on mechanical “ball drop” tests won’t work for everyone.

The “ball drop test” is how must shoe companies demonstrate their “energy return.”

They literally drop something like a 2 pound metal ball onto the sole of the shoe, or the cushioning material, and see how far it bounces back toward the original height.

Physics — NEVER higher than where it started.

Reality — YOU ARE NOT A SOLID 2 POUND METAL BALL! (I’m assuming)

The ball is only accelerating toward the sole based on gravity (accelerating a 9.8 m/s squared). You are not falling from that same height and the force that you hit the ground is not the same as a 2 pound steel ball.

If you weigh 150 pounds, you could hit the ground with 500-600 pounds of force, or more! And your muscles, ligaments and tendons allow your joints to BEND, unlike the metal ball which doesn’t compress (okay, technically it does by a TINY amount).

More Physics — foam breaks down from the moment you start using it, so the ball test results will change over time.

In fact, the reason most shoe companies tell you to replace their shoes every 3-500 miles is that this is when they think the foam has degraded to the point of being useless (and, often, they make sure the rubber outsole wears out at about the same time).

SHOE SECRET — most foam is barely better at 300 miles than 500… and often its just as bad at 200 miles!

Key Point 4: Foams with higher energy return feel good to some people.

Feeling good is a wonderful thing.

But that doesn’t mean it’s DOING something good for you.

Let me ask you a question:

If you were going to do pushups, would you rather do them on the floor or on a memory foam mattress?

I’m guessing you said “Floor” and the reason is that you know a foam mattress is squishy and would make you unbalanced, while the floor gives you something solid and stable as a base.

This is basic Newtonian Physics (the 3rd law) — For every action, there is an equal and opposite reaction.

If the opposite reaction is squishy, it messes up your initial action.

The mattress FEELS good, but isn’t good for natural movement.

Same thing with foam in a shoe.

Wrapping it up…

Needless to say, we think of Xero Shoes as “physics friendly.”

We don’t use unnecessary amounts of foam. We don’t use marketing spin to take something bad (foam sucks energy) and re-label it with something that sounds positive, like “energy return.”

We believe that you’re smarter than that.

Even if you don’t know a lot about physics 😉

What do you think? Leave a comment, below.

Posted on February 17, 2020February 17, 2020 by — Leave a comment

What to Bring on a Hike

Hiking is a great way to get some exercise, relieve stress, and take in some sights. Wearing the right clothing and packing the proper gear is crucial for making sure that you spend your time enjoying the hike rather than being uncomfortable or worrying about your gear.

Below is a go-to guide for what to wear and pack for your hike.

What to Wear on a Hike

High Quality Footwear

It’s so obvious that it often gets overlooked, but hiking puts more stress and strain on your feet than any other part of your body. Look after your feet and they’ll look after you. When it comes to hiking shoes, you want to make sure they fit perfectly to prevent blisters while also providing excellent traction and response to prevent slipping or falls. Something like the Xero Xcursion is great for the waterproof outer and lightweight build.

For socks, it depends on what kind of weather you are hiking in, with cold weather favoring thicker, warmer socks and warm weather favoring breathability and moisture-wicking. In either instance make sure your hiking socks fit well—if they are too loose then rubbing will likely cause blisters on longer hikes.

Dress for the Weather (and Worse)

Experienced hikers know it’s best to dress for the both the current conditions and to be prepared for unexpected weather. As the old Scandinavian saying goes “there is no such thing as bad weather, just bad clothing”.

Over the years this knowledge has developed into a system of layering your clothes, with each layer performing a different function.

Base Layer – The base layer should control your moisture levels by wicking/moving the moisture (read sweat) from your body to the outer layers. Base layers are often synthetic or wool materials with excellent wicking properties.
Mid Layer – This is the layer that helps keep your body heat in, and you warm and toasty. Depending on the situation/weather this can range from a light wool jumper in cool weather to a lightweight down jacket if it’s a little chillier.
Shell Layer – The shell layer is there to protect you from the elements – primarily wind and rain. A good shell layer should prevent external moisture from seeping into your clothing while also providing some degree of breathability. Depending on the conditions this can range from a lightweight rain jacket with DWR (durable water repellent) coating or a heavy hard-shell jacket made with Gore-Tex.

The general principle is that you should always carry the three layers. The beauty of the system is that you can regulate your body heat (i.e. shed layers when it is too hot), yet protect yourself if the weather conditions deteriorate (i.e. put on extra layers). If it’s extra cold, then you can consider wearing two mid-layers, and turning it into a four-layer system.

Don’t forget extras like gloves and hats in the winter or sunglasses (and hats) for UV protection from the sun’s harmful rays.

What to Pack for Your Hike

Navigation

Outside of an injury that prevents you from walking, getting lost is one of the worst and most frequent problems hikers can face. Make sure you bring a map of the area and familiarize yourself with it ahead of time, charting the course you want to take.

In addition to the map, always take a compass (and know how to use it). GPS devices and mobile phones are great, wonderful tools to help you find their way. However, there are myriad ways for them to fail (batteries die, dropped in a stream, dropped on a rock).

Should such a fate befall them, your trusty compass will lead you back home.

Food and Water

Between these two, water is by far the more critical, and a good rule of thumb to use is to take one cup of water per person for every hour of hiking. Depending on the length of your hike, you may be able to take such a volume in a flask, bottle or hydration bladder. Though, for longer trips where you need to source water from nature, make sure and take some methods of purifying the water.

Though you can go longer without food than water, you still do not want to get caught with low blood sugar while out on the trails. Trail mix lives up to its name as it is easy to carry and offers a range of different micronutrients to keep your energy up without slowing you down. Other options include sandwiches, freeze-dried meals, and other calorie-dense foodstuffs.

First Aid

Assuming you are off on a short day hike, there is no need to bring a big, heavy first aid kit. That said, there are several common issues you may encounter on the trails which can quickly and easily be dealt with a couple of items. Assorted bandages and antibacterial ointment are the most obvious items along with an over the counter pain reliever. Bug spray helps solve another common problem, but be sure to bring antihistamine in case you get bitten or stung.

Safety

Depending on how long you plan to hike, there are a couple of items that can make your sojourn safer and a couple you should take with you anyway. For the standard fare, something to signal visually, like a reflective mirror, as well as audibly, like a whistle, are musts.

It is important that you pack a light source such as a bright LED flashlight or a headlamp. You may plan to be well home before dark, but we’ve heard countless stories of hikers taking a wrong turn, miscalculating the length of the trip and having to walk the trail in the dark.

Tools

Though you are likely not planning to work on any serious projects on the trail, things can always go wrong. This is where having a couple of tools handy can make a broken strap or torn seam turn from an exhausting pain to a minor inconvenience.

A capable swiss army knife or some other multi-tool that has a blade attached to it is the easiest solution to many different problems. For fastening, you want to bring duct tape or some other type of tape that is waterproof with a strong adhesive to form a water-tight seal on any torn clothing should the weather turn on you.

Backpacks

Most people tend to choose a backpack first before gathering the rest of their gear, and indeed you are probably wondering why we are tackling this essential piece of kit last.

Well, let me explain…

Bear in mind that you’ll be carrying everything yourself. We find it best to look out all of your equipment and food/water first, and then find the smallest pack that will just accommodate it all. Choosing a pack first. Then packing, generally leads to taking additional (unnecessary) weight on the trail as extra items make their way into your bag because there is space.

With the right clothing and the right gear, your next hike should pose no more difficulties than the challenge you are looking for.

Of course, it always pays to be prepared, so make sure that you wear the right clothing for the weather. And do not forget to bring a solid pack with all of the necessary implements to account for the unexpected on the trails.

—Karen Connelly, My Open Country

Posted on February 16, 2020September 27, 2022 by — Leave a comment

Why it Makes Sense to Switch Your Shoes During Pregnancy

From a big picture standpoint, pregnancy is a time of growth and change. The anatomy of a mother’s body is rapidly adapting to the projected growth of the fetus (things like a widening pelvis and ribcage, changes in spinal curvatures, stretching of abdominal tissues, and shifts in the center of gravity).

A lot of the changes happening are credited to relaxin, a hormone that is found in numerous tissues and systems throughout the body, but increases during pregnancy and breastfeeding and acts to relax tissues.

One of the changes that many women experience during pregnancy is a change in shoe size. Rather than lamenting this perceived inconvenience, I think it’s a perfect opportunity to take advantage of the body’s changing physiology.

Feet that have been convinced to look like shoes rather than feet often have an uphill battle in regaining their natural shape, flexibility, and strength. But when relaxin is present, the body is more amenable to change. We can take advantage of this and invite our feet along for the ride.

There are a few reasons why pregnancy is the best time to make the change to more neutral and natural footwear options. Here are three:

As I mentioned earlier, there’s relaxin; this hormone is helping the body prepare for baby to grow as well as exit the body, which means it’s making changes. Adding in some simple foot mobilization can feel great and also may help accelerate these changes.
The shift forward in the center of gravity makes being pregnant similar to wearing high heels when non-pregnant. Doubling down on this shift forward causes most women to avoid wearing heels when pregnant. But whether they’re stilettos or traditional running shoes, shifting the center of gravity even further forward than it already is during pregnancy generally feels uncomfortable in the calves, quads, and low back.
There’s no better time to be barefoot. Pregnancy calls us to really be IN our ever-changing bodies. Taking some time to pause, connect to the ground, and just BE can be incredibly beneficial. From a literal standpoint: the more comfortable you are with your feet on the ground, the easier it is to stay grounded.

A few ideas to get started if you’re making footwear changes while pregnant:

Go slow. There are a lot of changes taking place in your body; don’t overwhelm it. Start out just being barefoot in your house; once that’s completely comfortable, add in walking outside barefoot. When you change footwear, don’t wear your new shoes all day. Start with a few hours, and gradually build up the amount of time you spend in your new kicks. Speaking of new shoes:
Your foot may continue to change sizes. As pregnancy progresses, your feet may increase in size; this might revert postpartum, but it might not. From an economical standpoint, it probably makes sense to get some multi-purpose shoes (ones you can wear to work, but also workout or go hiking in) rather than swapping out every single pair of shoes you own only to find that the size change was temporary!
Wiggling your toes is a simple way to bring awareness to your feet and get them moving in a way that doesn’t typically happen while shod. Try to move the toes individually and slowly for more of a challenge.
Relaxin stays present in the body postpartum, so in the first few weeks postpartum while you are allowing your body to regulate to its new normal, you can gently work on foot and ankle mobilizations.

A time of growth and change can be scary and overwhelming. But if we take small steps (literally), this amazing time can actually give us a much-needed boost in helping our body function at its best!

Lindsay Mumma, DC

@lindsaymumma

Photos by Amanda Ditzel, Raleigh Birth Photography

Posted on December 11, 2019 by — Leave a comment

Are you running WRONG?

What’s the difference between “good running” and “bad running”?

Those of us who promote natural movement and barefoot running have some thoughts about that.

Typically, we talk about:

Landing with your foot “under your body” (don’t reach out in front of your body with your foot — “overstriding”)
Increase your cadence a bit (there’s no magic number, like 180 steps per minute, but increasing your foot speed without increasing your running speed makes overstriding more difficult)
Land on your forefoot or midfoot (it’s hard NOT to land that way if you don’t overstride, and don’t point your toes to make this happen. BTW, some research suggests forefoot is better because it lets you use the “spring” in your foot’s arch)
Keep your core engaged (you want to be a “tight spring”)

But what does SCIENCE say?

Well, take a look at this super-cool presentation by David Mark, showing some running analysis by biomechanist Dr. Aaron Beach

https://www.abc.net.au/news/2019-12-11/why-everything-you-thought-about-running-is-wrong/11775598

They use some great visualizations to compare Olympian Jenny Blundell to recreational runner, Ruby Cornish.

The only thing different in Beach’s analysis and recommendations from what I show above, is that he doesn’t suggest trying forefoot landings. But my bet is that if Jenny was a forefoot landing runner he’d comment on the value of doing so.

One other subtle thing is that he recommends that Ruby have more hip extension (or what some would call “backside mechanics”). This isn’t something to work on, but simply the effect of having a stride where your foot lands under — or close to — your center of mass, with the correct cadence.

It why we say that good runners “run out of the back.”

I think you’ll love the visualizations. Let me know what you think.

Posted on November 17, 2019November 17, 2019 by — Leave a comment

Sprinting in the Speed Force

As a Masters All-American sprinter (57.5 years old when I’m posting this), I’m often asked what a sprinting workout looks like.

There are a number of them, but here’s one that I did for the first time today: Wicket Drills.

“Wicket Drills” are supposed to improve maximum velocity running and “front-side mechanics.”

Here’s my first time doing a wicket drill (just bought a bunch of them on Amazon).

SUPER fun and VERY interesting.

Oh, it’s 40 degrees out (hence the clothing), and I’m wearing the Xero Shoes Speed Force shoes (yes, a different color on each foot).

Posted on October 31, 2019November 8, 2019 by — Leave a comment

Happy Xero-ween!

Gorgeous Ladies of Wrestling star, Lena Phoenix, co-founder and CFO of XeroShoes.com

Halloween is a favorite day here at the Xero Shoes office.

Halloween? Or just another typical Thursday at the Xero Shoes office?

But, then again, we also dress up for “Onesie Wednesday” and “Non-casual Friday” (which is more open-ended than Formal Friday).

Of course, some people go above and beyond and dress AS XERO SHOES!

Whether you trick-or-treated or just gave out candy, if you did it Xero Shoes, we want to see your pics and how you Live Life Feet First!

Posted on October 9, 2019March 3, 2020 by — Leave a comment

A new minimalist barefoot-inspired shoe – SPEED FORCE!

The Speed Force is our lightest, most minimalist, closest-to-barefoot shoe yet.

We designed it as a “racing flat,” but it’s so comfortable that people are wearing it all-day, every day.

They’re also taking it on trails, to the gym, on roads… you name it.

Speed Force is named after my favorite comic character, The Flash (okay, my favorite is a tie between Flash and Spiderman, but anyway…) and when you put it on, you’ll feel almost as fast as Barry Allen (Flash’s real name).

Find out more and get your Speed Force here:

Posted on October 9, 2019January 24, 2020 by — Leave a comment

A Rubber Band is the Secret to Better Running?

Could a new form of foot binding be the secret to better running?

I don’t mean wrapping up your feet in the infamous style of ancient China, but something developed by some mechanical engineers at the University of California, Santa Barbara.

In short, they attached some rubber tubing between runners shoes and found that they ran more efficiently.

Every stride, you slow your body down and speed it back up again,” losing energy that could otherwise be conserved or put into running faster, said Elliot Hawkes, who was a postdoctoral fellow at Stanford when the research was conducted. “90 percent of the energy you put into running is wasted, in a sense.

The solution to this, according to the researchers?

Tie the legs together with a rubber band. Adding that band between a runner’s legs could help slow both legs when they are far apart, then give them a little kick as they came back together–saving energy at both ends.

While they didn’t publish images of runners who weren’t using the rubber tubing, here’s what they showed for runners who used what they call an “exotendon”:

What was the effect?

An improvement in VO2 Max (what many people think of as running efficiency) by an average of 6.4%

Sounds amazing right?

But before you go out and buy an exotendon, let’s take a look at what’s REALLY going on here.

Can you see what the rubber band does?

Start by looking at the middle image in the top row, above.

You can see that the runner is about to land on their heel, with the foot relatively far in front of their body. This is a typical “overstriding and heel strike” pattern.

When you run like this, every time your foot hits the ground that far in front of you, you’re basically putting on the brakes. And when you land on your heel like that, research shows that you’re sending force into your joints rather than using your muscles, ligaments and tendons naturally — as built-in springs and shock absorbers.

Now look at the far right image in the top row.

The runners foot doesn’t actually land as far in front, or as much on the heel, as it would if it weren’t being pulled back by the rubber band.

You can see in the bottom row that the runners form has changed and isn’t overstriding as much, and is landing in a more mid-foot pattern.

Hopefully, I just saved you some money or time. No need to buy or build your own exotendon.

What the exotendon is doing is giving the runner a cue to run in the way that most people do when they get out of padded, elevated-heel, motion-controlled shoes!

Want the same effect?

Simply take the time to adapt to “natural running,” by landing with your foot closer to your center of gravity instead of far out in front of you, and land, ideally, on your forefoot (no need to STAY on your forefoot only, let your foot do what’s natural and use the springs built into it… your heel can drop to the ground if it feels right to do so).

BTW, while many barefoot runners say that either a midfoot or forefoot landing is what you want to do, research from Harvard’s Irene Davis shows that impact forces are lower with a forefoot landing than a midfoot one. So if you’re a mid-footer now, you may want to experiment with “moving up” to the forefoot.

Another thing that the rubber band did for runners: their cadence went up. That is, the number of times their feet hit the ground in a minute increased (without running faster). Obviously, you can do that on your own, too.

The researchers say that the exotendon only works when running on flat surfaces. Needless to say, you can use natural movement anywhere, any time, under all conditions.

To be fair, I’m actually NOT badmouthing the exotendon. In fact, it could be a great training aid to help people feel what a better movement pattern is like and make the switch.

But it’s important to know what’s really going on, what the real purpose of the device is. That could actually make it MORE effective, and wean you from it more quickly.

Frankly, I’m in favor of whatever it takes to help you Live Life Feet First.

Keep this one last thing in mind though — if you thought you go weird looks when you tried running barefoot, or even in Xero Shoes, just wait until you hear the comments when you strap a rubber band to your feet and hit the roads!