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Comfy, Cushioned Shoes Can CAUSE Injuries

This just in from the “Tell me something I didn’t know” department. šŸ˜‰

The UK’s Daily Mail reports, “Comfy trainers RAISE the risk of injury.” You would think that a major publication telling readers why “maximalist shoes” are bad for you would make me happy, but read on and you’ll see why my glee is tempered with frustration.
Comfy cushioned shoes can injure you - Try Xero Shoes instead

(Click on the image, above, to see the article or find it on the Daily Mail site: https://www.dailymail.co.uk/health/article-6483593/Comfy-trainers-RAISE-risk-injury.html)

In short the article comments on research from Dr. Juha-Pekka Kulmala, and says:

[Between] 37 and 56 per cent of joggers experience injuries every year worldwide.

These injuries are thought to largely occur due to the vertical force that is created when a runner’s foot hits the ground.

To reduce this, many trainer manufacturers have added cushioning to their shoes’ soles, however, there is no evidence that this actually prevents injuries.

…Runners’ feet hit the ground harder when they were wearing cushioned trainers.

A video analysis showed the runners bent their knees and ankles less when they wore the cushioned shoes, which caused their bodies to slow down quicker and placed extra stress on their legs.

Now, this shouldn’t be news to people familiar with Xero Shoes, or this site, or the myriad studies done showing the problems with cushioned footwear and the benefits of truly minimalist shoes (not shoes sold with “minimalist” in the name, but without the same design principles.

So, on the one hand, I’m thrilled to see the truth in print.

On the other hand, this article does the same thing that others of this type have done, namely:

  1. Makes it seem like the bad control “the Brooks Ghost 6” is good for you, since it’s better than the Hoka Conquest.
  2. Paints the picture that there’s actually a debate, or a value for what we affectionately call “foot coffins” (any shoe that doesn’t let your foot bend, flex, move, feel).

In the article, Dr. Kade Paterson, a podiatrist at the University of Melbourne, says:

‘As a sports podiatrist, I’ve seen patients who’ve reported improvements with maximalist running shoes and others who’ve got injured in them so there probably isn’t a one-size-fits-all approach.’

Dr. Paterson added the results do not suggest runners should ditch cushioned shoes entirely and said ‘like many health-related things, we should be somewhere in the middle’.

The only way you can come to that conclusion is if you do something else that most articles of this type do:

  1. Don’t reference the research on true minimalist footwear, like that done by Dr. Irene Davis or Sarah Ridge or Isabel Sacco and others. This research paints a compelling picture for why natural movement, well, is better than shoving your foot into something that’s not foot-shaped, not flexible, has elevated heels with flared soles, and too much padding. You know, like the Brooks Ghost 6.

Even more absurd is the warning given at the end of the article:

Dr. Kulmala has previously warned about the trend of barefoot running, which he only recommends if you land at the front of your feet. Most people land on their heels, which creates a larger force and therefore needs more cushioning, he added.

ARGH!

Talk about missing the point. Or putting the cart before the horse. Or confusing cause and effect. Or some better metaphor or analogy than I can think of now.

Harvard’s Dr. Daniel Lieberman and others have shown that putting padding under your heel is what encourages heel striking to begin with, and that running barefoot tends to naturally shift you to a forefoot landing, which reduces those stressful forces on your bones and joints because you use your muscles, ligaments and tendons as the natural springs and shock absorbers they’re meant to be.

So, put it all together…

Look, I’m glad that the “myth of maximalism” is being dismantled, but I hope that the “truth of natural movement” gets more attention in the process.

The content of this post does not constitute and is not intended to be a substitute for professionalĀ medicalĀ 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 aĀ medicalĀ condition.

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Bears Ears: Give Your Mind and Feet Permission to Explore

When was runningĀ reducedĀ to merely an exercise and when did we abandon the discovery and connection to the world it provides us? If your run has hit a plateau, try pointing your soles towards a goal not measured by modern, wrist-worn metrics, and run for exploration and discovery.

For the past 24 months, Bears Ears has been a virtual battleground for several entrenched political and philosophical perspectives in the United States. But we realized a painful irony: nearly everyone has an opinion but hardly anyone has actually been here. We decided we needed to see Bears Ears for ourselves.

We equipped our Jeep for the journey and set out at 3:45AM from Salt Lake City to rendezvous with explorers in another Jeep near Moab, UT. An adventurous couple and our frequent exploration companions, Greg is a retired geologist and Fran is a retired veterinarian, specializing in reptiles and large animals. They’ve spent the past 30 years getting lost in this region and its history.

We never know what to expect with these two, and we bring a few different pairs of Xero shoes to be prepared to participate in their adventures. Freezing-cold mornings at 8,000-ft elevation demand the full-coverage of the Terraflex shoe or Daylite hiker. The coverage is also perfect for hiking overgrown trails, keeping your foot protected while still feeling every shape of the sandstone or sand beneath your feet. But you’ll also be longing for a sandal, so definitely pack your favorite pair.

Located one hour south of Moab, UT, Bears Ears stands in quiet contrast to that crowded town and the surrounding national parks, Canyonlands and Arches. Relatively few people visit Bears Ears. The monument is named after two short buttes which rise above the plateau, held sacred by generations of Native Americans. As you drive south of Moab andĀ first see the ears in the distance, the namesake formation is uninspiring and barely distinguishable—an irony that’s not lost on us when we see it for the first time.

Give your mind and feet permission to explore.Ā There are over 100,000 archaeological sites protected within the area, with evidence of indigenous cultures dating back more than 13,000 years. Cliff dwellings are common and can be found with a guide book, compass, determination and plenty of drinking water. There are hundreds of miles of trails and undeveloped roads, meandering through this expanse of the Colorado Plateau, including one that passes between the two ears.

In these lower elevations and higher temperatures is where the Z-Trail sandal shines. The sameĀ traction, grip and feelĀ as the as the Terraflex shoe, but without the shoe. Ladies: a great functional, minimalist option is the Jessie sandal, which Roxy has worn almost exclusively since its release this year. She would have worn it for our entire experience in Bears Ears, were it not for a park ranger who strongly recommended she consider a full shoe for one of the trails. (Complete with wooden ladders, numerous cacti and the occasional scorpion, perhaps he was right.)

There is a trail and vista for nearly any aspiration—from a challenging, multi-day backpacking adventure to a short out-and-back hike in a slot canyon full of ancient cliff dwellings. You could run along the 8,000-ft plateau for days, with little elevation changeĀ but a new vista at every turn. Or drop down into one of several canyons, remembering to save energy for the 2,000-ft climb back to the top. You will find natural bridges and arches, and descend through millions of years of geological time. But it’s not for everyone: You will not have cell service and you will see few, if any, people.

Primitive and undeveloped campsites are plentiful, and after aĀ busy day exploringĀ we found a new campsite eachĀ afternoon; each oneĀ more beautiful than the last. The relatively high elevation of the area—spanning from 5,000-feet to more than 8,500-feet above sea level—produces warm days and chilly nights.

Dirt roads provide access into several areas of the monument, from which you can car camp and then set off on foot for a discovery-filled run or hike. A high-clearance vehicle certainly has advantages here, but don’t be discouraged: virtually any model of rental car or small SUV will give you the mobility you need. Keep an eye on the weather. Summer temperatures can be furnace-like in the lower elevations, whileĀ winter storms deliver thick blankets of snowĀ to the higher elevations. In September, we observed daily temperature swings from 38°F.Ā to 91 °F., depending on time of day and our elevation. Be mindful of thunderstorms with the lightning and flash floods they bring. This is nature in North America at its wildest.

Originally proclaimed in December 2016 as a National Monument with 1.35 million acres, the area was substantially reduced by 85% less than 12 months later. Regardless of the designation, it’s public land and available for your exploration. But you might want to hurry: people will eventually stop calling it a battleground and suddenly realize it’s a frontier.

Follow us for more adventures atĀ @WildAcroDuo.

Until next time,

Chris & Roxy

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5 Tips to Help Prevent Running Injuries

While it’s not possible to never get injured when running (or living, for that matter), here are 5 tips to help keep injuries at bay.

 

What do you think? Have any other tips? Leave them in the comments, below.

Think other people could use these tips? Share this page.

Want it for yourself?

 

The content of this post does not constitute and is not intended to be a substitute for professionalĀ medicalĀ 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 aĀ medicalĀ condition.

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The Evolution of Xero Shoes in an Ultra Marathon Running Couple

Xero Shoes is a company that has come a long way. Looking back, we have come quite a long way as runners and adventurers. As we’ve grown, we’ve realized what a long way we’ve come WITH our Xero Shoes. We ordered our first pair of Xero Shoes in 2013 after reading the book Born to Run and wanting to get more involved with running minimalist. At that time we had both caught the running bug, and were running in our super smelly vibrate 5 fingers!

The first pair of Xero Shoes we ever wore were the 4mm DIY sandals and we wanted to get trained up in them for our first ultramarathon together. Our biggest hurdle? It was winter in Edmonton, Alberta, Canada, and our race was only 3 months away. We had a few chilly runs in the cold with numb toes, to say the least. We managed to get enough training in, as we finished the Born to Run 100km race that we had planned! Later that year, we also ran a 50 mile ultra in Fernie, BC (Rocky Mountain style running!), a 100 miler in South Dakota (pretty flat, but HOT), and a 100km race in Costa Rica (where we legitimately ran with Tarahumara runners from Mexico!!). All of these were done in either the 4mm or the 6mm DIY sandals. So if any of you are still wondering ā€œcan you run in these?ā€ Yes, you can run for miles and miles!

Ultimately, we ended up being the first runners to complete one of 4 Deserts’ 7-day, 150 mile stage races wearing sandals.

A year or two later we were living in Chile and Xero Shoes had just released their Z-Trek sandals. This was perfectly timed as we had two ultras planned that year in Chile, yet both had a lot of mountain running on rugged terrain, so we were super excited to wear the Z-Trek sandals at it gave you a bit more stability when on gnarly or muddy surfaces. Very soon after the Z-Trek was released, they launched the Z-trail, and we realized this one was our unicorn. The Z-style rig with a tiny bit more width of soleĀ made it a primo piece of footwear for long trail ultras. We ran a 100 mile race down the entire length of the Florida Keys and with how hot and humid it was, it was super nice to have that tiny bit thicker sole for the 27 hours of pounding. We weren’t quite sure they would ever make the jump, but in 2016 Xero Shoes released their first actual shoe. While the first styles weren’t really built for running, we were excited to see where it lead. Low and behold, it shortly led to the release of our single most favorite shoe (ever): the Prio. With an absolutely incredible fit, a slick look, and the comfort, it’s by far the best shoe we’ve ever put on our feet. I wore my first Prio for a wet and muddy 50km ultra near Seattle, with only two training runs to test them out. Not a single blister and they performed like a dream! It’s interesting how when you buy a shoe that just fits…you don’t have to ā€œbreak them in.”

The latest big win for us was when Xero Shoes took the Prio and beefed it up a bit to make the TerraFlex, an athletic shoe with a bit gnarlier treads and a tougher upper. It’s pretty much everything we could have asked for in a perfect Prio… but made more for tough trail running. We’ve runĀ races in the Canadian Rockies with these, over in a Morocco, and all over the US where we can find good trails! There have been a number of styles that Xero Shoes has launched that we love as well, but these were the keystone pieces of footwear that really progressed with us along our ultrarunning journey and we look forward to seeing what they’ll come up with next! šŸ™‚
–Mel & Jon
The content of this post does not constitute and is not intended to be a substitute for professionalĀ medicalĀ 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 aĀ medicalĀ condition.
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5 Reasons You Should Take a Hike

I don’t know why “take a hike” is something we say when we want someone to go away, especially since hiking can be so good for you.

Shouldn’t we say that to people we like, and then go with them?!

Here are 5 reasons why you might want to take a hike:

And, of course, we hope you enjoy your hike in a pair of Xero Shoes.

The content of this post does not constitute and is not intended to be a substitute for professionalĀ medicalĀ 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 aĀ medicalĀ condition.

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Breaking News: Hell has Frozen Over ;-)

Lena said it best:

Proof that Hell has frozen over: America’s largest bank lends money to company that actually needs it!

The bank is JPMorgan Chase.

The company… Xero Shoes!

Typically, banks like to give you money based on what you did in the past, not what you think you’ll do in the future. And they like to have collateral, like real estate, to back up their loans.

Well, with the growth we’ve had (617% in the last 3 years according to INC. Magazine), we’re forward-thinking when it comes to finances. And Lena and I are happy renters.

Given that, we are thrilled that JPMorgan Chase has given us a $2.3M loan so that we can refinance our existing debt at a lower rate, and have some working capital to expand our product line and increase inventory.

On the one hand, we hope this helps us avoid running out of inventory on some of our most popular products, which has happened almost every year for the last few years.

On the other hand, we hope it helps us grow even faster… which could probably still mean we have the occasional inventory challenges.

If you think this loan makes Lena and I sleep easier, you would be right… that is, until we remind ourselves that we’ve personally guaranteed the loan. šŸ™‚

Read the press release and find out more at https://ctdev.guruslabs.com//press/

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Xero Shoes Closes $2.3M Deal with JPMorgan Chase

(Broomfield,CO) September 17, 2018– Xero Shoes just announced the successful completion of a $2.318M debt transaction with JPMorgan Chase Bank.

Xero Shoes plans to use this debt capital to support their already rapid growth, increase their product line and marketing efforts, and refinance existing debt.

Inc. Magazine reports that Xero Shoes has a 3-year growth of 617%, with 2017 sales of $5.53M. Xero Shoes co-founder and CFO, Lena Phoenix, adds, ā€œWe expect that 2018 will again show the rapid growth we’ve seen in the last three years.ā€

Xero Shoes manufactures addictively comfortable, lightweight, performance and casual sandals and shoes built with a ā€œfoot-firstā€ design. Durable, stylish andĀ  affordable, Xero Shoes supply the fun and benefits of natural, barefoot-inspired movement plus a layer of protection and comfort. Customers ages 2 to 92, in 97Ā  countries wear Xero Shoes for walking, hiking, yoga and gym-going, kayaking, rafting, paddleboarding, jogging, and even running hundred-mile ultramarathons.

Says CEO and co-founder, Steven Sashen, ā€œWe’re thrilled that Chase’s support willĀ  help us spread our movement movement around the world, one foot at a time.ā€

This year, Xero Shoes was #818 in the Inc. 5000 (up from #1753 last year), wasĀ  named one of the 50 Colorado Companies to Watch, was recognized as one of the top 100 Women Owned companies in Colorado, and was a Biz West Mercury 100 winner for the third time in 3 progressively higher revenue categories.

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An Easy Running Program for Beginners

When I tell people that I love distance running, I often get reprimanded. ā€œYou’re going to blow out your knees,ā€ people warn me.Ā 

I don’t know if they genuinely think they are going to save me from the perils of ACL surgery or if people just like to get on a soapbox, but it’s getting old.

Distance running is not inherently bad. When injuries occur, it is usually due to improper training and/or poor technique. If you take good care of your body and you know how to safely progress, there shouldn’t be an issue.

Too many people get it in their head that they want to run a marathon, but they can barely even run a mile. If you don’t build up to longer distances gradually, you are setting yourself up for overuse injuries. In general, the rule is to increase your total mileage by no more than ten percent each week.

In the beginning, I suggest you start out by alternating between short intervals of running and walking. You don’t need to follow a strict protocol, just run at a steady pace for as long as you can (which might be anywhere from 30 seconds to several minutes). Then when you need to, take a break and walk until you catch your breath. Repeat this process for 20 or 30 minutes, then stretch out and call it a day.

Al and Grace Kavadlo running up a storm!

In time, your walk breaks will get shorter until you can eventually run for 30 minutes or longer without a break. Once you can do that, you can start going for longer distances, or try alternating between jogging and sprinting for your interval training.

If you want to do a Marathon or Half-Marathon, be smart about it – you’re going to need to run at a substantially slower pace and gradually build up your mileage.

This type of running is usually referred to as long slow distance or ā€œLSDā€ running. Anyone who’d want to run a Marathon must be tripping, right?

LSD running is slow enough that you can maintain a conversation while running, so feel free to invite a workout partner. Take your time on LSD runs, it should feel almost like how walking feels to a non-runner.

Going from being a non-runner to completing a marathon can be a journey of years. There is no rush. Just enjoy the process and take things one step at a time.

–Al Kavadlo

Click here to learn more about Al

The content of this post does not constitute and is not intended to be a substitute for professionalĀ medicalĀ 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 aĀ medicalĀ condition.

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For the 2nd Time, Xero Shoes Appears on the Inc. 5000 With Three-Year Revenue Growth of 617%

(Broomfield, CO) August 15, 2018 – Inc. magazine today revealed that Xero Shoes is No. 818 on its 37th annual Inc. 5000, the most prestigious ranking of the nation’s fastest-growing private companies, thanks to 3-year revenue growth of 617% and 2017 revenue of $5.53M. Xero Shoes was ranked #1753 on last year’s Inc. 5000 list. Fewer than 1-in-3 companies make the Inc. 5000 more than one time.

Companies on the Inc. 500 are featured in Inc.’s September issue. They represent the top tier of the Inc. 5000, which can be found at http://www.inc.com/inc5000.

This year, Xero Shoes received three other business honors: one of the 50 Colorado Companies to Watch, one of the top 100 Women-Owned companies in Colorado, and a Biz West Mercury 100 winner for the third time in 3 progressively higher revenue categories.

Says CEO and co-founder, Steven Sashen, ā€œWe are, of course, honored to receive these awards. But, more, we’re grateful to the hundreds of thousands of people around the world who have put Xero Shoes on their feet, experienced the fun and benefits of natural movement, and are living life feet first.ā€

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ABOUT:

Feel The World, Inc. (dba Xero Shoes) of Broomfield, CO, manufactures Xero ShoesĀ®, addictively comfortable, lightweight, performance and casual sandals and shoes built with a ā€œfoot-firstā€ design. Durable, stylish and affordable — Xero Shoes supply the fun and benefits of natural, barefoot-inspired movement plus a layer of protection and comfort. FTWI launched in December 2009 and now has customers ages 1 to 91, in 97 Ā countries who wear Xero Shoes for walking, hiking, yoga and gym-going, CrossFit, Ā kayaking, rafting, paddle boarding, jogging, and even running hundred-mile ultra

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Xero Shoes ranked #818 in Inc. 5000!

We are very happy to announce that Inc. Magazine just published their list of the 5000 fastest growing companies in America and Xero Shoes ranked #818, with 617% growth over 3 years.

We were #1753 last year.

We’re also #11 for Denver companies, and #17 for Colorado!

Less than 1 in 3 companies make the list more than once, so we’re especially proud.

But, more we are incredibly grateful because what got us on that list, and helped us win other awards this year, are the people all around the world who slipped out of their “foot coffins,” tossed on a pair of Xero Shoes, experienced the fun and benefits of natural movement, and started to Live Life Feet First!

Running Shoe Insider Magazine
No, this isn’t a real magazine šŸ˜‰

We’re on fire, and we’re committed to making Natural Movement the obvious, better, healthy choice in what you put on your feet, in the same way Natural Food is the same choice for what you put in your body.

The Press Release about the Inc. 5000 rating is here.