The Xero Blog

When I talk about natural movement and the footwear that does, or doesn't, support it, I'm often asked "Where's your proof?" In fact, if you look at the comments on many of the videos I've made that show how padded, stiff, thick, motion-control, elevated heel shoes with pointy toe boxes don't allow the foot to move naturally, you'll hear from people who agree that each of those characteristics can be bad. I've even had employees of "Big Shoe" companies concede that their products don't allow the foot to move the way, well, feet are meant to move. But then when I show how the design of a truly minimalist shoe, like Xero Shoes, can allow for natural movement which can be beneficial, some of those same people think I'm merely spouting an opinion and not synopsizing a LOT of research. So, if you're one of those people who wants "the proof," I can't think of a better starting point than this paper, published by the American College of Sports Medicine: Stepping Back to Minimal Footwear_Applications Across the Lifespan (clicking the link opens the paper in a new tab). Read the paper, of course, but if you want to have fun, look at the notes so you can see the amount of research that backs up the paper. And if you want to have REAL fun, search for and read the papers listed in the notes. I often call some of that research "The Dumbest Science Ever Done." I'm being deliberately tongue-in-cheek when I use that phrase, but I use it to get people to think about why those of us who promote natural movement need to do serious scientific research to demonstrate something as obvious as "use it or lose it." We all know that if you DON'T USE your muscles, ligaments, and tendons, you LOSE strength, flexibility, function. And, equally, we all know that the way you build strength, flexibility, balance, mobility, and agility is by USING your body. Anyway, enjoy the paper, and leave your thoughts about it in the comments, below...

By Allison Goldestein Think about the last time you went to the gym to lift weights. You likely planned your outfit in advance. (How much will I be sweating? How good do I want to look? What’s actually clean?). But when was that last time you thought about the best shoes to wear for your workout? Unless you are a competitive weightlifter, you probably did not think much about your footwear. You just wore your sneakers, right? The shoes you wear to lift weights may also be the ones you wear to run, elliptical, play basketball, soccer, volleyball, or anything else. If those same shoes are your gym shoes, you’re compromising your strength workout and the gains you could get. Why Do Some Weightlifters Workout Barefoot? When you swing a kettlebell, snatch a barbell, or lift a dumbbell, it feels like you’re just using muscles to pull upward, against gravity. What most people forget, however, is that when you do these exercises, you’re also pushing down with your feet, into the earth. That downward force, which meets the ground at the soles of your feet, is the foundation of your exercise, so if you want to reap the most benefit from lifting weights—enlisting all the correct muscles and generating the most force to lift the heaviest weight that you can—that foundation has to be stable. For stability, you need three things: A wide base (have your toes spread) Sensation (i.e., you need to be able to feel the ground and how your feet interact with it) Muscular control and strength (which starts with your brain feeling that sensation Think about how difficult it is to walk on stilts, or even platform shoes (sorry ladies)—it’s hard because your feet are so far off the ground. You don’t get as much feedback from the proprioceptors—a fancy word for a type of neuron—in your soles, and you can’t enlist as many intrinsic foot muscles as you would if your feet were flat on the ground, especially if the sole is stiff. The same goes for wearing shoes with lots of cushioning: your foot is farther off the ground, which is less stable, you can’t feel the ground effectively, and the foam absorbs some (or much) of the force that you want to put directly into the ground. If you want the best experience of stability, feedback, and wide stance, and direct force application, you’ll want to try barefoot lifting—your feet can’t get any closer to the ground than that! However, most gyms won’t allow you to walk around barefoot, and you might not want to, given the risk of stepping on something sharp. Is It Better To Workout Barefoot Or In Shoes? Many people assume that wearing shoes is an absolute must when working out, but the truth is that exercising barefoot can also be effective. In fact, some professional lifters don’t even wear shoes during their workouts. So why do some lifters workout barefoot? Powerlifters say, “strength begins with the feet”, even for bench presses. Barefoot training can offer you: Better balance and stability. Shoes can create an unstable base for your lifts as the padding and elevated heel can shift your weight distribution. By lifting barefoot, your feet make direct contact with the ground, allowing your body to adjust accordingly. Improved proprioception. This refers to your body’s ability to sense and understand its position in space. When your feet make direct contact with the ground, your body can better make use of its sensory feedback. Better form. When lifting barefoot, your feet and toes can better grip the ground and maintain balance, which translates into better technique. Reduce pressure. Your feet have natural shock absorption in them. By weightlifting in bare feet, your body can better make use of this in order to reduce the pressure on your knees and ankles. Strengthen foot muscles. Lifting barefoot allows you to use the muscles in your feet and toes to actively stabilize your body. Over time, this will strengthen the muscles in your feet. If you want to experience these benefits, but don’t want to go completely barefoot (or your gym won’t let you), you can try lifting weights in barefoot shoes. These shoes allow you to get as close to being barefoot as possible while still having a layer of protection on your feet. Barefoot Shoes for Weightlifting Wearing barefoot shoes with zero-drop for weightlifting is the closest experience to going barefoot that you can get. The term “zero drop” means that the shoe’s heel-to-toe drop is zero millimeters. Your heel is level with the rest of your foot, unlike the forward tilt you get in traditional running shoes that have elevated heels. Another benefit of barefoot shoes for weightlifting is building foot strength. Strong feet give you a better base, something that can help with any lift where your feet are on the ground. Research shows that merely walking in minimalist shoes builds foot strength as much as doing a foot exercise program. The thin sole of Xero Shoes is designed with a zero-drop sole which allows your feet to be low to the ground. We have several barefoot shoes for weightlifting including Prio, Prio Neo, 360, Forza Trainer. The shoe’s wide toe box also lets your toes spread out, which adds stability, since it gives you a wider base. This is a lightweight shoe – when weightlifting, you’ll barely notice you have them on. Don’t just take our word for it. Here’s what some weightlifters have to say about their experience with barefoot shoes:   Tips For Transitioning To Barefoot Exercise Whether you are taking the plunge into going completely barefoot or switching to barefoot weightlifting shoes, here are some tips to get you started: If you’ve never worn minimalist shoes before, you’ll want to introduce them the way you would any new exercise or gear—slowly. Practice foot strength exercises. Those little muscles in your feet that are used to slacking off will need time to acclimate and strengthen. A 2019 study by Dr. Sarah Ridge found that walking in minimalist shoes strengthens the muscles in your feet as much as following a foot strengthening exercise program. As your feet and muscles get stronger, slowly increase the duration and intensity of your workouts. Add new exercises and movements slowly to avoid overexertion. Listen to your body and rest when needed. Don’t push yourself too hard too quickly or ignore any discomfort. When you start heavy lifting with barefoot shoes, try using a removable insole so you can decide just how close to the ground you want to be. Be patient on your barefoot training journey. Being patient can be difficult, but your body will thank you. In the long run, making the switch in your weightlifting routine will pay off. 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. Barefoot Shoes for Lifting Xero Shoes has several models for barefoot weightlifting. Try the Prio, Prio Neo, 360, Forza Trainer model for weightlifting or strength training – available in many sizes and colors.

There’s travel. And then there’s adventure travel. Adventure travel means different things to different people. It can mean a long backpacking trip through the Peruvian Andes. It can mean spending a month riding the longest rail line in the world. It can mean scrambling up a mountain side. Whether you’re bagging peaks, tackling every zip line a country has to offer, or hut-to-hut hiking in the Swiss Alps, one thing is certain... Packing space is at a premium, and if you’re carrying your belongings on your back, so is weight. Packing Light – Tips from a Career Digital Nomad Nora Dunn (aka The Professional Hobo), has traveled full-time for 12 years, two of which she traveled just with carry-on luggage. Which is to say, Nora knows a thing or two about packing light... and about how to pack for maximum comfort in a minimal amount of space. When it comes to what goes with you on an adventure travel trip, Nora’s favorite word is packable. Think about the bulky items you would typically take on a trip. Is there a packable alternative? Some things are essential no matter where you’re going and what you plan to do when you get there. If you can find a space-saving, lightweight version of those essentials that are tough, durable, and versatile, you’ve got a winner for your next adventure outing. Nora’s Five Essentials for More Rewarding Adventure Travel Experiences When asked about the things she couldn’t do without on an adventure trip, Nora had five must-haves that she recommends for any traveler, but especially for adventure travelers. 1. A Pair of Packable Shoes Shoes are one of the bulkiest, heaviest items you pack for any typical trip. A traditional pair of shoes is going to be rigid and take up a lot of space in your luggage. They’re also going to add a lot of weight. A packable pair of shoes is a game-changer. What makes a pair of shoes packable? They have thin, flexible soles and a soft upper. They fold in half easily or roll up to take up almost no space. And they weigh next to nothing. When Nora discovered barefoot-inspired footwear, it forever altered how she approaches choosing shoes for a trip. Her go-to for adventure travel is a pair of barefoot trail runners like the Mesa Trail II. She says, “I love trail runners... they completely revolutionized how I hike but then also how I travel. “For fifteen years I’ve been using trail runners and I love them for their versatility. They can do everything. They can take you on those outdoor adventures. But they can also be light and rolled up so they pack easily. You can wear them around town. They can double as a casual shoe.” Nora also mentions Xero Shoes Prio as one of her favorite shoes: “The Prio is an amazing shoe. You probably shouldn’t take it up a mountain, but I literally have worn them going up a mountain.” The Prio is versatile in terms of looks. It’s right at home in the great outdoors paired with shorts and a lightweight jacket. But it can transition to walking around museums, visiting local markets, or touring remote villages. The other part of choosing a packable shoe is all about the comfort. On an adventure trip, it’s a safe bet you’re going to be doing a lot of walking. And sore feet at the end of the day can steal your enjoyment. Even worse, if that soreness carries over into the next morning — few things are more disheartening than starting out your day with achy feet. When Nora first switched to barefoot shoes, she worried about the impact on her legs and feet. As a dancer, she has a long history of shin splints, and she wondered if less cushioning in her shoes would lead to more problems. She says, “I thought I might suffer from a lot of foot fatigue walking around in a barefoot shoe all day, especially around town, but quite the opposite has been true for me.” If you’ve ever been on a vacation or adventure where sore feet were a problem, you know that all-day comfort can completely change your experience... for the better. And barefoot shoes could do that for you. One caveat: if you’re new to the barefoot experience, take some time to transition to wearing barefoot shoes before your trip. 2. A Packable Backpack Next on Nora’s list of essentials is a packable backpack. A packable backpack is a lightweight, but sturdy backpack that squashes down into something smaller than a loaf of bread... some versions can pack down to be smaller than your fist! These are perfect for day trips and side excursions. Instead of carrying your full backpack or hauling around your luggage, you can toss a water bottle, sunglasses, sunscreen, a jacket, and a few snacks into your packable backpack and have everything you need at hand with very little fuss. Or you can pack it down, tuck it into your coat pocket and whip it out at the grocery store to avoid using disposable bags. 3. A Packable Water Bottle Like traditional shoes, a typical water bottle has a rigid shape that takes up a lot of space in your pack. And while they may get lighter as you drink your water during the day, they don’t get any smaller. By the end of the day, they’re just taking up room. A packable water bottle is a different story. They’re usually made from food-grade, BPA-free silicone or thermoplastic polyurethane. These materials are tough, completely waterproof (obviously), lightweight, and flexible. The key feature? You can roll them up when they’re empty. As you drink water throughout the day, your water bottle takes up less and less space in your pack. And the water bottle itself weights next to nothing. Many versions are also built to stand up easily when full, so they function like a normal water bottle... just better. 4. A Packable Down Jacket Staying warm is part of staying comfortable. A down jacket made of lightweight materials can pack down to the size of a grapefruit (or smaller). But on cool days and chilly nights, you can just give it a shake to fluff it out, and then pull it on for a reliable layer of warmth. 5. A Packable Raincoat Like the down jacket a packable raincoat packs down small and weighs very little. But if it’s windy or rainy out, it can help keep you warm and dry. Better yet, for those really cold days, you can layer your rain jacket over your down jacket to stay extra toasty and dry. All told, these five items together won’t take up much more space in your pack or suitcase than a pair of rolled up jeans. And they’ll provide loads of comfort without adding bulk or weight to your luggage. Bonus Tips for Your Next Adventure Trip Beyond these five essentials, Nora provided three bonus tips to help you plan and pack for a big trip. Tip #1 – Pack for Multipurpose For each item you pack, try to think of at least two ways you’ll use it on your trip. If you need it for only one thing, make sure that thing is really important to you. Otherwise, consider finding a different option that will give you more versatility. For example, Nora’s Prios work for her on trails but also look at home in restaurants and museums. And her two jackets together work to create a system for staying warm and dry in a variety of circumstances. Tip #2 – “Just in Case Has No Place” Anything on your pack list that you’re taking just in case you need it is something you can leave behind. On most trips if a situation comes up where you need something you don’t have, you’ll be able to buy it. And if not, there’s a good chance you’ll discover you can do without it anyway. Adventure travel is far more enjoyable when you don’t have a lot of stuff to keep track of or haul around, so take a minimalist approach to your packing list (just like you do with your shoes!) Tip #3 – Pack Lighter On adventure trips, and even on more traditional trips, traveling lighter frees you to have more fun, to feel better, and to enjoy the experience more. Review your packing list with a very critical eye and look for ways to reduce your weight that won’t compromise your comfort. Because, ultimately, traveling lighter will mean a more comfortable trip... and a more comfortable trip is a more enjoyable one. About Nora Dunn: Nora Dunn* (aka The Professional Hobo), is one of the OG digital nomads, and has been a career traveler since 2006. She traveled full-time for 12 years, 2 of which she traveled with carry-on luggage only. For the last five years she has had a home base in Canada and she continues to travel most of each year, for up to seven months at a stretch (almost always with carry on only) *Nora Dunn is an affiliate of Xero Shoes.