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How to Make Huaraches

How to Make Huaraches

Ever since the publication of Christopher McDougall’s book, Born to Run, there has been an increased interest in the simple sandals worn by the Tarahumara, which he describes in his story. Called “huaraches,” the footwear of the Tarahumara are basic sandals created from the rubber tread of old tires and a bit of leather cord. Not to be confused with the fancy leather sandals that are also called huaraches, the sandals worn by this people group are the original minimalist running sandals. Members of the tribe are known to run incredible distances over rough terrain and gravel roads with nothing on their feet but these huarache sandals. Granted, the Tarahumara are not the first or only people to wear similar sandals. In fact, the oldest archeological find of a shoe is many thousands of years old, was found in Fort Rock, Oregon and looks quite familiar. Now, If you’ve read Born to Run, or otherwise heard about huarache sandals, maybe you’ve been itching to get your hands on a pair of your own minimalist running sandals. There are two ways you can do so. For the less adventuresome, Xero Shoes has created barefoot sandals that recreate the minimalist experience of the original huarache sandals. Find yours here. For those who are up for the fun of taking on a fun do-it-yourself project, you can make your own sandals. These instructions will give you the details you need to create your own DIY huarache sandals from scratch using our Xero Shoes Classic Kit with Vibram rubber. Or you can make some sandals with the only outsole made specifically for barefoot running sandals (yes, you can wear them for other activities than running) – either the 4mm Connect or 6mm Contact kit with FeelTrue™ rubber outsoles. Click here for instructions. (Find out more about our FeelTrue™ products here.) And, at the end of the instructions about making huaraches, you’ll learn one way to tie huaraches. If you’re adventurous and creative, you can find other tying styles here. You can also download a PDF of the instructions, below, by clicking here. Things you’ll need to make huaraches: Some sort of sole material. Again, we made our FeelTrue rubber to be the best combination of strength, flexibility, and barefoot feel for DIY huaraches sole material. Another good option is the material in our Classic kit, the 4mm Vibram Cherry. Something to lace the sole to your feet — about 60-72″ per lace (depending on your size). You can use leather lace, hemp cord, etc. We use 5/32″ polyester cord… it’s soft, durable, colorful and provides the right amount of support (too thin can hurt, too thick gets unwieldy). Piece of paper and a marker (like a Sharpie) — to trace your foot. Pencil — to transfer your foot template to the sole material. Strong scissors — to cut your tracing and the sole material. Leather punch — to make the lacing holes in the sole (NOTE: We do not recommend using a nail or knife to make the hole. Holes made that way tend to tear). You want the holes to be the same size, or slightly smaller, than your cord. We use a 1/8″ punch for our 5/32″ cord (the hole is 1/32″ smaller that the cord). We use this Lace Hole Punch. Note: Depending on the material you use, you could try drilling a hole (some Xero Shoes customers have done this with the Vibram Cherry sole). Lighter or match — to seal the ends of the lace, if you’re using polyester, nylon, other woven synthetic lace material. Step-by-step instructions for making Huaraches: Step 1 – Trace your foot Step on a piece of paper. Lean forward and put a bit of pressure on your foot so it flattens a tiny bit. Then, using a marker (like a Sharpie) held vertically, trace around your foot. You don’t need to get every tiny nook and cranny, and you’re not trying to get an EXACT measurement of the sole of your foot… in fact, by holding the pen vertically, you’re making a trace that’s slightly bigger than your foot, and that’s exactly what you want. Step 2 – Even out the tracing You want to smooth out the curves. For example, you want to make the toe area into a curve, rather than bumps for each toe. Also, I extend the area on the inside of the big toe and the ball of the foot a little bit (sometimes when you run, your foot slips to the inside, so you want to add a bit of extra space here). Step 3 – Cut out the tracing Cut around the tracing. That is, cut on the outside of the line you’ve drawn, rather than ON the line. Again, that little extra bit can help make sure the finished product is comfy. Plus, you can always remove material from your huarache sandals and make them smaller, but you can’t make them bigger, so err on the side of too big. Step 4 – Check your other foot Take your cut out tracing, flip it over, and step on it with your other foot. If your other foot fits in the cutout, then you’ll use just this one template. If your other foot is significantly different (especially if it’s bigger), repeat steps 1-3 on your other foot. The beauty of making your own huarache sandals is that you can make them to fit your unique feet. Click this picture to see a video of Steps 1-4 How to make Xero Shoes Barefoot Sandals Step 5 – Transfer the pattern to the sole material Place the cutout pattern(s) onto your sole material and trace around it/them with a pencil. If you only have one cutout pattern, remember to flip it over otherwise you’ll end up making 2 soles for the same foot! Step 6 – Cut out the soles If you’re using the 4mm Vibram material that comes with the Xero Shoes DIY huarache kit, you can use strong scissors for this. You’ll have to make small cuts towards the back of the scissors and work your way around the material. Step 7 – Mark the toe hole Step on your soles and, using a marker (I use the Sharpie from Step 1), put a dot between your first and second toe, right where the webbing between your toes is, and slightly closer to the second toe than right in the middle of the space between the toes. The reason for this is, when you wear your sandals running, your foot will want to shift toward the inside. By putting the hole closer to the second toe, your foot stays in place better. NOTE: It’s much easier to have someone else make this and the next 2 marks while you just stand on the soles. Step 8 – Mark the inside ankle hole Still standing on the sole, place the pen vertically, just in front of your ankle bone, and make a mark on the sole at that point. Step 9 – Mark the outside ankle hole Still standing on the sole, you’ll notice that there’s a place where your foot makes less contact with the ground. Make a mark on the outside edge of the sole at that point. At this point, you should have marks for three holes. Step 10 – Punch the holes The size of the hole you make depends on the material you use for the laces. For example, when I use 3/16″ polypropelene/nylon for the laces, I make a 1/8″ hole. You’ll want to use a leather punch (I use either a rotary leather punch or the Lace Hole Punch we provide with Xero Shoes). NOTE: I do not recommend using a nail or knife to make the holes. Doing so can often leave a hole that’s not clean, leading to tearing the sole. Punch out the toe hole exactly on the mark you made. For the two ankle holes, punch a hole about 1/4″ in from the edge, in line with the marks you made in steps 8 and 9. Step 11 – Prepare the laces Depending on your lace material, you may need to prepare the ends in order to get them through the holes. For example, if you’re using leather, you may want to cut the ends of lace into a point. If you’re using polypropelene/nylon, heat the ends with a flame and carefully (so you don’t burn yourself) seal and shape the ends to be as pointy as possible. Step 12 – Thread the lace through the toe hole and secure it Push one end of the lace through the toe hole, from the top to the bottom. A traditional option is to make a knot in the lace, on the bottom side. I typically use a “Figure 8 knot”, pictured here. If you’re using polypropelene/nylon or polyester lace, you’ll want to run the flame from a lighter (or match) under the knot, to melt the nylon slightly, then press the knot together to seal it and flatten it a a bit. Lately, though, I’ve replaced the knot with a lower profile “Lace Bead.” Click this picture to see a video of Steps 5-13 How to make Xero Shoes Barefoot Sandals How to make Xero Shoes Barefoot Sandals Step 13 – Thread the ankle holes Pass the lace through the outside ankle hole first, from top to bottom. Then pass the lace through the inside ankle hole, also from top to bottom. Follow the pictures to get it correct… you want the lace to “lock in” around the holes. Click this picture to see a video of how to tie huaraches How to make Xero Shoes Barefoot Sandals Step 14 – Put your foot in and tie the huaraches There are 2 common ways to tie huaraches running sandals. One is the more traditional “toga-style.” And the other (which I learned from “kicksock” on the Google Barefoot Running group) is more stylish and allows you to slip the huarache on and off without retying. There’s no easy way to describe the tying methods, so follow the pictures/videos. Oh, and you may want to check out these new cool, decorative, and stylish ideas about how to tie huaraches and what to do with “leftover lace.” The “slip-on” method from a 1st person view: How to make Xero Shoes Barefoot Sandals Step 15 – Go out and ENJOY your new huaraches! Remember, though, to take it easy at first. If you’re not used to going barefoot, especially running barefoot, you’ll be putting more stress on your muscles and skin than you’re used to. Work your way into your huaraches slowly. And if you come up with cool, new tying ideas, put them on our Tying Page. Quick Questions and Answers I have found I often get a couple of questions when I’m talking about DIY huarache sandals. Maybe they’re your questions, too. Can you really run in huaraches? I get it. We’re used to running in shoes with thick soles and lots of padding. But yes, you can absolutely run in huaraches and I do all the time as do many tens of thousands of Xero Shoes customers. Remember, these aren’t flip flops. Unlike a casual sandal, huaraches fit snugly and securely to your feet. It is important to realize, however, that you are going to need to learn to run differently. One of the things Christopher McDougal talks about in his book (which I mentioned at the beginning of this post) is the relationship between footwear and running style. If you want to know more, I have written a post that tells you everything you need to know about how to run barefoot or in minimalist shoes like huaraches. I like the idea of minimalist footwear. Is there something with a bit more to protect my foot? After making your own DIY minimalist sandals, you may wonder if there are more minimalist shoe options out there. Absolutely. Huraches are associated with the barefoot style of walking or running that emphasizes minimal footwear that allows your feet to move and function naturally. Barefoot sandals, of which huaraches are an example, are just one type of footwear available. You can also wear barefoot shoes or even a pair of barefoot boots. Xero Shoes has models designed for running as well as walking & hiking. They are perfect for wet or cold weather or any time you just want a bit more coverage or protection.
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Minimalist and Barefoot Shoes - a scientific overview

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...
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Weight Lifter in Xero Shoes 360

Barefoot Shoes for Weightlifting & Strength Training

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.
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Best in Calves Contest

Best in Calves Contest

Vote for your favorite Calves below. Szilard Andre Kristof Michal Stevie Thomas Vote for your favorite Calves below. Hannah Jasmyn Karla Melinda Sara Jenny WINner gets A FREE PAIR OF XERO SHOESThe calves with the most votes take home the grand prize – a FREE pair of Xero Shoes! Plus, they'll earn the prestigious title of "Best in Calves." We will announce a winner on October 26th, 2023.Voting closes on October 24th, 2023 at 11:59pm CET.TERMS & CONDITIONS​ Photograph/Video/Content ReleaseFor valuable consideration, hereby received, I irrevocably consent to and authorize Feel the World, Inc., (hereafter referred to as “Company”) its employees, associates, and affiliates, the absolute right to use, re-use, publish, and re-publish photographs and/or video content and/or other content created by me and provided to the Company by myself which may or may not also feature my likeness. By signing below, I grant permission to the company to reproduce this content (and my name and likeness to the extent included in the content) for any purpose and in any media now or hereafter known, including, but not limited to, use in the Company’s worldwide print, online, and video-based marketing materials, as well as other Company publications, for any and all marketing purposes, in perpetuity. Contest Terms & Conditions1. Promotion Description: The ‘Xero Shoes Best in Calves Contest’ (“Sweepstakes”) starts on October 12th, 2023 at 12:01 AM (Eastern Time) and ends on October 17th, 2023 at 11:59 PM (Eastern Time) (the “Promotion Period”). By participating in the Sweepstakes, each entrant unconditionally accepts and agrees to comply with and abide by these Official Rules and the decisions of Xero Shoes (“Sponsor”), which shall be final and binding in all respects. Sponsor is responsible for the collection, submission or processing of Entries and the overall administration of the giveaway. Entrants should look solely to Sponsor with any questions, comments or problems related to the Sweepstakes. 2. Eligibility: Open to legal residents of Any Country who are 18 years or older. Void where prohibited or restricted by law. Sponsor and their respective parents, subsidiaries, affiliates, distributors, retailers, sales representatives, advertising and promotion agencies and each of their respective officers, directors and employees (collectively, the “Promotion Entities”), and members of their immediate families and/or persons living in the same household as such persons, are ineligible to enter the Sweepstakes or win a prize. 3. Winner Selection: The winner of the Sweepstakes will be selected by our audience in a formal voting that is held on Xeroshoes.com from October 19th, 2023 to October 24th, 2023 from among all eligible Entries received throughout the Promotion Period. Winner will be notified by email at the email address provided in the Entry Information on or about 48 hours after the voting period ends. Potential winner must accept a prize by email as directed by Sponsor within 48 hours of notification. Any winner notification not responded to or returned as undeliverable may result in prize forfeiture. The potential prize winner may be required to sign and return an affidavit of eligibility and release of liability, and a Publicity Release (collectively “the Prize Claim Documents”). No substitution or transfer of a prize is permitted except by Sponsor. 4. Prizes: Only one prize per person and per household will be awarded. Prizes cannot be transferred, redeemed for cash or substituted by winner. Sponsor reserves the right in its sole and absolute discretion to award a substitute prize of equal or greater value if a prize described in these Official Rules is unavailable or cannot be awarded, in whole or in part, for any reason. The ARV of the prize represents Sponsor’s good faith determination. That determination is final and binding and cannot be appealed. If the actual value of the prize turns out to be less than the stated ARV, the difference will not be awarded in cash. Sponsor makes no representation or warranty concerning the appearance, safety or performance of any prize awarded. Restrictions, conditions, and limitations may apply. Sponsor will not replace any lost or stolen prize items. Prize will only be awarded and/or delivered to addresses within any, all federal, state and/or local taxes, fees, and surcharges are the sole responsibility of the prize winner. Failure to comply with the Official Rules will result in forfeiture of the prize. 5. Online Entry: Enter the Sweepstakes during the Promotion Period online by performing the tasks provided above. The entry method can be found on the following website at http://xeroshoes.com/calves-contest. Automated or robotic Entries submitted by individuals or organizations will be disqualified. Internet entry must be made by the entrant. Any attempt by an entrant to obtain more than the stated number of Entries by using multiple/different email addresses, identities, registrations, logins or any other methods, including, but not limited to, commercial contest/sweepstakes subscription notification and/or entering services, will void that entrant’s Entries and that entrant may be disqualified. Final eligibility for the award of any prize is subject to eligibility verification as set forth below. All Entries must be posted by the end of the Promotion Period in order to participate. Sponsor’s database clock will be the official time keeper for this Sweepstakes. 6. Privacy: All entrants acknowledge that if they are chosen as a winner, certain of their personally identifying information may be disclosed to third parties at least as required by law, including, without limitation, on a winner’s list. All personal information submitted as part of the Sweepstakes may be shared by and between the Promotion Entities, and each of the Promotion Entities will use such information in accordance with their respective independent online privacy policies. The privacy policy of Xero Shoes can be found at http://xeroshoes.com/privacy/ 7. Limitation of Liability: Sponsor is not responsible for any incorrect or inaccurate information, whether caused by website users or by any of the equipment or programming associated with or utilized in the Sweepstakes or by any technical or human error, which may occur in the processing of submissions in the Sweepstakes. Sponsor assumes no responsibility for any misdirected or lost mail, or any error, omission, interruption, deletion, defect, delay of operation or transmission, communications line failure, theft or destruction or unauthorized access to, or alteration of, Entries. Sponsor is not responsible for any problems or technical malfunction of any telephone network or lines, computer online systems, servers or providers, computer equipment, software, failure of email or players on account of technical problems or traffic congestion on the Internet or at any website or combination thereof, including injury or damage to entrant’s or any other person’s computer related to or resulting from participating downloading materials in the Sweepstakes. If, for any reason, the Sweepstakes is not capable of running as planned, including infection by computer virus bugs, tampering, unauthorized intervention, fraud, technical failures, or any other causes beyond the control of Sponsor which corrupt or affect the administration, security, fairness, integrity or proper conduct of the Sweepstakes, then Sponsor reserves the right in its sole discretion to cancel, terminate, modify or suspend the Sweepstakes. In such event, Sponsor may, in its sole discretion, perform the random drawing from among all eligible Entries received prior to or after such cancellation, suspension, or modification. In the event of a dispute concerning who registered online to participate in the Sweepstakes, the registration will be declared to have been made by the authorized account holder is defined as the natural person who is assigned to an email address by an internet provider, online service provider, or other organization (e.g., business, education institution, etc.) that is responsible for assigning email addresses for the domain associated with the submitted email address. A potential winner may be requested to provide Sponsor with proof that the potential winner is the authorized account holder of the email address. If a dispute cannot be resolved to Sponsor’s satisfaction, the entry will be deemed ineligible. 8. Winner’s List: To obtain a copy of any legally required winners list or a copy of the Official Rules, send the applicable request and a self-addresses, stamped, #10 envelope to Xero Shoes cc: Win100 Sweepstakes! at 100 Technology Drive, Suite 315, Broomfield, CO 80021. Request must be received no later than 48 hours + 6 MONTHS for the name of the winner and, by the end of the promotion, for a copy of the rules. 9. Sponsor: The Sweepstakes is sponsored by Xero Shoes, 100 Technology Drive, Suite 315, Broomfield, CO 80021, support@xeroshoes.com 10. 

Running Coach and Author Eric Orton's Review of Scrambler Low

Running Coach and Author Eric Orton's Review of Scrambler Low

"The Scrambler Low performs exceptionally well on varying terrain, allowing me to go longer and stronger in a natural shoe." -Coach Eric Orton DISCOVER THE SCRAMBLER MID

Fitness for Busy People: Finding Balance and Health

Fitness for Busy People: Finding Balance and Health

https://www.youtube.com/watch?v=EiguOWc5kSM&t=3sIn a recent episode of "The MOVEMENT Movement" podcast, fitness expert (and Xero Shoes Affiliate) Karl Bratland, talks to Xero Shoes CEO Steven Sashen about the challenges of aging and how people of different ages can meet their unique fitness needs and goals.While Karl specializes in helping busy dads achieve their fitness goals, these principles of fitness and longevity apply to everyone.Here are the key takeaways form the conversation:1. Adapt to Your Lifestyle:Tailor your fitness routine to fit your daily life and commitments.Recognize that one-size-fits-all approaches may not work in the long run.2. Prioritize Health over Aesthetics:Understand that a healthy body is more important than fitting a specific image.3. Create Lifelong Habits:Consistency is key; make exercise a natural part of your daily life.4. Embrace Functional Fitness:Focus on exercises that enhance your ability to perform daily tasks.5. Enjoy the Process:Choose fitness activities that you genuinely enjoy.6. Set Realistic Goals:Celebrate your progress along the way to stay motivated.Listen to the full episode of "The MOVEMENT Movement" podcast. No matter your age, you'll walk away with some great takeaways from this conversation. LEARN MORE

CAN YOU LIVE LONGER WITH 30-60 MINUTES OF WEEKLY STRENGTH TRAINING?

CAN YOU LIVE LONGER WITH 30-60 MINUTES OF WEEKLY STRENGTH TRAINING?

Live Longer With This Simple 1 Hour Weekly Habit A recent article in the British Journal of Sports Medicine shows that just 30 to 60 minutes of strength training per week can reduce your risk of dying from all causes by 10 to 17 percent. In this blog post, you'll discover the key takeaways from this exciting research and understand the incredible benefits of strength training. The Big Discovery This article reports something incredible: as little as half an hour to an hour each week of strength training exercises  significantly reduces the risk of dying from all causes. Strength Training - What Is It? First things first, let's clarify what strength training actually means. Strength training typically can include activities like lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats. The Amazing Benefits of Strength Training So, why should you consider adding some strength training to your weekly routine? Aside from this article, there are other well-known benefits to strength training. Reduced Mortality: The most significant finding of this study is that people who did 30-60 minutes of strength training per week were 10-17 percent less likely to die from all causes. Stronger Muscles and Bones: Strength training helps you build and maintain muscle mass. As you age, this becomes especially important as it can help prevent muscle loss and keep your bones strong. Read more in this Harvard Health article. Better Metabolism: Building muscle can also boost your metabolism, which means you burn more calories even when you're not working out. This can be helpful for weight management. Read more from this article in the National Library of Medicine. Enhanced Quality of Life: Stronger muscles can make daily activities easier, improving your overall quality of life. Whether it's lifting groceries, climbing stairs, or playing with your kids, strength training can make everything feel more manageable. Learn more in this article posted on Harvard Health. How to Get Started With Strength Training Getting started with strength training doesn't have to be complicated or require a gym membership. You can begin with simple bodyweight exercises at home or invest in some resistance bands. Start slow, focus on proper form, and gradually increase the intensity as you become more comfortable. Remember, it's not about how much you lift; it's about being consistent and gradually progressing over time. In Conclusion Strength training isn't just for bodybuilders or athletes; it's a simple and effective way for everyone to improve their health and longevity. Spending just 30-60 minutes per week on strength training exercises can have a significant impact on your overall well-being and help you enjoy a longer, healthier life. So, why not start today? Your future self will thank you!

Best Shoes for the Outdoors for 2023

Best Shoes for the Outdoors for 2023

Feel great all day no matter what you're doing in the best shoes, sandals, and boots for spring and summer adventures.Your version of “outdoors” might involve exploring different terrains, hiking a technical mountain, or relaxing by a campfire.Either way, you’ll enjoy it more in lightweight, foot-shaped shoes that bring maximum comfort while still providing needed protection from the elements. Here are shoes that will fit any outdoor adventure you have planned this summer.Sunrise: For Relaxing and Recovery​ You’ll look forward to slipping into the cozy microfiber upper when you're making your coffee in the morning and getting ready for your adventure. Leave them at the door of your tent or the door of your house, for any easy pair of shoes to slide on quickly.The Sunrise slip-on is the perfect shoe for kicking back and making memories.The Sunrise is perfect for summer travel since it's our lightest shoe at 5.6 oz (M9) and 4.6 oz. (W7). You can slip them in a backpack or clip it onto your bag to wear at the end of the day. Wear it as a slide or a shoe. Just step right on the back of the shoe and slide your foot in.“From the moment I put them on, the most comfortable shoe ever!” - Robyn N“The Sunrise is so comfortable, light & easy to walk around in. I love their flexibility & versatility. I wear them on a quick trip to the store or when traveling.” - Mike S VIEW THE SUNRISE Z-Trail EV: For Ultralight Hiking or Casual Strolls Our most versatile sandal works equally well on land or in water, if you’re out hiking or taking a leisurely walk. Z-Trail EV dials in the perfect combination of lightweight protection and natural flexibility. Enjoy trail-ready traction from a 11mm lugged FeelTrue™ sole with a middle layer of TrailFoam to even out the bumps and the top layer of BareFoam for added comfort, while still allowing you to bend, move and flex your feet. They’re comfortable and protective enough to wear all day, but at a miniscule 5.4 oz (M9) and 4.3 oz (W7), they can also be your perfect “other” footwear for an ultralight thru-hike or a river corssing.If camping for you is something that MUST happen along a lake, river or stream, this is your sandal.“I’m putting them to work. I’m using them as my camp shoes on an AT section hike. They’re working great!” - Gregg A VIEW THE Z-TRAIL EV SCRAMBLER MID: FOR HARD MILES ON AND OFF THE TRAIL The Scrambler Mid is the worlds lightest fully technical hiking boot. At just 11.3 oz. per shoe (M9) and 9.4 oz (W7), a pair weighs less than just one single boot from most other companies.Every hiker knows that feeling at the end of a hike where you simply can’t wait to kick off your heavy, stiff boots. You won't feel that again in the Scrambler Mid. This technical hiking boot is so light and flexible, you’ll forget to take it off once you make it to camp.Scrambler Mid is a collaboration with the car and bike tire company Michelin. If you could see inside the thin Michelin Fiberlite sole, you’d find an embedded textile layer, giving the sole unparalleled strength, flexibility and lightness. In fact, it's so light people even run in the Scrambler Mid.Add a breathable, abrasion-resistant mesh upper, and you have a mountain travel powerhouse that’s just as comfortable once you take the pack off.“These are great! So light but still a strong sole for hiking. Most barefoot shoes let you still feel rocks etc through them, which isn’t fun after 8 hours of hiking.” - Karl T“Wore these for the first time on a long backpack trip fresh out of the box - no break in period needed. GREAT traction - very comfortable. Didn’t feel the need to kick off my shoes at the end of a long hike day. :)) Worth every penny!” - Angela W. VIEW THE SCRAMBLER MID Aqua x Sport: For water and trail Paddle-boarding, canyon camping, river rafting or kayaking… they all require shoes that dry quickly, pack easily, and have grip on wet and dry surfaces. The Aqua X Sport thrives when things get wet. This super-powered water shoe starts with the lightweight, rock-gripping sole of the Mesa Trail II. On top you’ll find a light and breathable mesh upper, non-absorbent tongue, and toe guard drain holes that help you quickly shed water. Coming in at 7.5 oz (M9) and 5.9 oz (W7), it’s barely any heavier wet than dry. The included speed laces with adjustable lace locks mean you can dial in a custom fit in no-time flat, wet or dry. This shoe is your secret weapon for moving naturally through all the elements.“Out of all the water shoes I've owned over the years, these are by far the most comfortable and breathable. No need to change between two pairs of shoes when going to a water related activity.” - Paul R. “Excellent grip on the sole when traversing slick logs across streams and muddy hillsides without slipping one millimeter. LOVE!” - Danielle K. VIEW THE AQUA X SPORT Find The Perfect Outdoor Shoe For YouWhatever your idea of outdoors is, there is a barefoot shoe for every activity imaginable - from backpacking, to river rafting, to relaxing back at camp. Take the shoe finder quiz to see what shoe is best for you.

5 Easy Tips For Better Running - Global Running Day 2023

5 Easy Tips For Better Running - Global Running Day 2023

In this 5-minute guide to better running created by “Born to Run Coach” Eric Orton, he takes the concept of running for fitness and rewrites it. When you know how often to run, how fast, and how far, you can turn running from a workout into a joy. Watch Coach Eric’s guide to help you make the most out of every step and avoid common frustrations and injuries. To build a running habit that you look forward to, keep the five things Coach Eric shared at the top of your mind... Don’t compare yourself to other runners. Your running journey is your own. Make it easy. If you want to build a strong, joyful running habit, keep it fun. Turn running into a craft. Explore form and technique and pay attention to how your body moves and feels when you run. Do less more often. A ten-minute run every day will get you further than trying to run for an hour a couple times a week. Focus on your foot core. Running strength and form starts with your feet, so build that foundation. Put Yourself on the Fast Track to Better, More Joyful Running If you want to build your foundation faster, develop better running form, and get more joy from your runs, Xero Shoes can help. Xero Shoes running shoes have foot-shaped, wider toe boxes that let your toes splay and spread. That gives your feet a wider, more natural base when you’re running, which promotes balance and gives you fuller access to your “push-off” power. They also have a zero-drop, non-elevated heel. This puts your foot in its natural position when you’re running and you’ll notice how your posture improves. The thin, flexible soles let your feet move and bend naturally, give you ground feedback which helps with form and technique, and provide just the right amount of protection for your feet. Try Xero Shoes running shoes for better form and a more joyful run.

FATHER’S DAY GIFT GUIDE 2023: BEST SHOES FOR DAD

FATHER’S DAY GIFT GUIDE 2023: BEST SHOES FOR DAD

Here are two things we can pretty confidently say about men: They appreciate comfort Once they find something comfortable, they wear it… until it’s worn out A foot-friendly, durable pair of barefoot shoes fits the bill on both counts. No matter what activities he loves doing, naturally comfortable shoes can help him enjoy it even more. And he’ll appreciate his feet feeling as good at the end of the day as they did at the start. Use this guide to match up the dads you care about with the shoes they’ll love. Not sure of someone’s size? Just send him this article, plus a Xero Shoes gift certificate. The Sunrise: For Chilling & Grilling If a perfect “grilling shoe” exists, the Sunrise is it.  It’s soft, cozy, and so light it feels like it’s barely there – the ideal vibe for making a dream meal on the patio. But just as importantly, it’s also the easiest shoe to take on and off when heading inside or outside. He can pull the back of the shoe up over his heel like a regular shoe or slipper. Or, just step right on the back and slide in. “I wear them to the store, around the house, in the garage, driving, and everywhere else. May toss out all of my other shoes. Nah, not my Prios and Glenns!” - Thomas C. These are my go to everyday shoes for traveling, walking the dog, grocery shopping. Has helped improve my posture and balance as well! - Nikhil M. “The Sunrise shoe is incredibly comfortable. It's a whole new experience.” - John F. VIEW THE SUNRISE Prio: For Working Out and Living In Prio is the go-to for men who don’t JUST work out in their athletic shoes. They live in them all day, every day. He’ll appreciate the low-to-the-ground build and grip for running or lifting, and the instep straps for lateral stability in any sport. The lightweight design and flexible, foot-shaped sole will help his feet feel as good at the end of the day as they did at the start. And for whatever else he wants or needs to do… there’s a Prio for that. Prio Neo: The Prio’s grip and lateral support in an even lighter, sleeker design. Prio Suede: Leather-accented style ready for the office or a night out. Prio All-Day SR brings slip resistance and full-grain leather to meet service industry standards. "Best shoes ever! I really don’t know why I didn’t purchase these earlier. So much better than commercial runners. Now my other shoes are now in the cupboard. Will definitely buy another pair.” - Richie R. “The most comfortable thing I've ever put on my feet. These things are awesome, and you've got a lifetime customer!” - Todd E. “I wear the prio for the gym, going out, at work, etc. It's the best all around shoe.” - Ryan A VIEW THE PRIO COLLECTION Scrambler Mid: The Ultimate Lightweight Hiking Shoe If getting out in the elements, hiking in the hills, or strapping on a backpack is how he likes to spend his free time, he’ll enjoy every step more in the ultra-light Scrambler Mid. This new collaboration between Xero Shoes and the car and bike tire company Michelin features a Michelin Fiber Lite® sole that brings mountain bike-inspired grip without sacrificing flexibility. The abrasion-resistant mesh upper keeps out trail debris while letting cool air in. He’ll love how light he feels in these. At just 11.3 oz. per shoe (M9), a pair weigh less than just one single boot from most other companies. “The best! I decided to take a chance on the Scrambler Mid and I couldn’t be happier. My first time ever wearing them was a 13-mile round trip hike into the Grand Canyon. No rubbing weird, no blisters, nothing. I barely noticed them on my feet. I highly recommend them.” – Michael D. “Lightweight, incredibly comfortable, and they look awesome!” - Jim “Just finished some backcountry hiking and the boots were great. Very stable tread and the mesh upper drained water quickly so the shoes would dry out.” - Rob J VIEW THE SCRAMBLER MID Naturally comfortable shoes for every season, activity… and every man Don’t see the perfect fit here? Explore our entire selection of men’s barefoot shoes, boots, and sandals available in different styles, colors and sizes to find even more options for the man on your list. Not comfortable picking shoes for him? Just send him this article, plus a Xero Shoes gift certificate.

Are Cushioned Shoes Bad for Your Joints?

Are Cushioned Shoes Bad for Your Joints?

Big shoe companies will try to tell you that all that padding and “motion control” technology is helping to protect you from impact. A new study from Oregon State University found the opposite. You can read all about it in this New York Times article: “Super-Cushioned Running Shoes are All the Rage, But Aren’t Foolproof.” READ THE FULL ARTICLE If you hit the article-limit paywall, here are the big takeaways on why cushioned shoes are bad for your joints:  Runners in “maximalist” cushioned running shoes hit the ground harder, and pronate more (roll their ankles inward), than runners in neutral shoes This tendency gets WORSE the more you run in those shoes Super-maximal shoes “tend to be more unstable” than low-to-the-ground barefoot running shoes, even on roads and track Xero Shoes Make Happier, Healthier RunnersIf there’s a common thread among the tens of thousands of Xero Shoes reviews, it’s this: Nobody started wearing Xero Shoes because of any special technology. They just wanted to move better, and feel better. And guess what: They do!  Skeptic turned believer!“I love that I can feel the ground beneath me when I walk, and it has really increased my proprioception so I’m not wobbly or tripping. I usually would kick my shoes off and go barefoot as soon as I got home, but now they don’t come off until I go to bed.” - Timothy CAmazing, life-changing shoes“I bought them because I stand all day. They are perfect. Changed my life in two days! I will buy them again.” - Donna C.Amazingly comfortable“I feel safer walking the trails wearing Xero Shoes - especially navigating rocky areas. I own 5 pairs and love them.” - Linda TOMGGreat shoes. They really do make my feet feel good. Thanks! - Shane T

The Perfect Summer Shoes to Go with Every Type of Adventure

The Perfect Summer Shoes to Go with Every Type of Adventure

Summer fun is just around the corner. Are you ready for days at the beach? Have you made plans to spend some time on your favorite trails? Or maybe you’re thinking of an urban getaway to a new city? Whatever you’ve got planned, having the right summer shoes to go with your adventures is essential. The right shoes have four key factors: They facilitate your fun. You wouldn’t want to wear a pair of hiking boots to wade in the ocean, and scrambling up a steep mountain trail in a pair of sandals might not be your speed. Pick a shoe that will help you get the most enjoyment from your activity. They leave your feet feeling good. If your feet don’t feel as good at the end of the day as they did at the beginning, then your shoes aren’t doing their job. You like the look of them. They’re easy to pack. Your summer shoes should be light and flexible so they’re easy to take with you anywhere. Whatever adventures the summer has in store for you, Xero Shoes has the right pair of summer shoes to help you maximize your fun. SUMMER SHOES FOR BEACHY FUN - AQUA CLOUD Whether you’re strolling along sandy shores, paddle boarding, or splashing around in the waves, the Aqua Cloud is so lightweight it’s barely there, but — wet or dry — it gives your feet a just-right amount of protection.  Grippy rubber sole No thong strap pressure points Easy on and off lacing 3mm BareFoam for added comfort SHOP AQUA CLOUD CONQUERING AN URBAN JUNGLE - DILLON OR NEXUS KNIT Do you love exploring new cities in the summer months, but dread how your feet feel after walking around on concrete or cobblestones all day? There’s a simple solution. Pick a shoe that leaves your feet feeling as good at the end of the day as they did at the beginning... a shoe like the Dillon or the Nexus Knit.  Soft, breathable mesh upper All day comfort in a classic sneaker Vegan friendly Super lightweight SHOP DILLONSHOP NEXUS KNIT SPENDING SUMMER DAYS ON YOUR FAVORITE TRAILS - SCRAMBLER MID II Enjoy your time in the mountains more when you’re not weighed down by heavy boots. Confidently tackle challenging terrain in the lightweight, flexible Scrambler Mid II. Rainy, muddy trails? The Scrambler Mid II WP, our waterproof version, means you’ll have fun, rain or shine. Grippy Michelin Fiberlite sole Mid height to keep out debris Mud shedding lugs for confident traction Lightweight comfort with the protection you need SHOP SCRAMBLER MID II TAKING ON A SUMMER RUN - HFS II Summertime isn’t just for traveling or hanging out by the lake. It’s also race season. If you’re gearing up for a competitive or fun summer run, don’t forget about your shoes! The HFS II from Xero Shoes may be the perfect road racing shoe. It’s lightweight, highly flexible, and oh-so-comfortable. So lightweight, you’ll feel like you’re flying Tire tread-inspired outsole Moisture-wicking lining for extra breathability Highly flexible sole SHOP HFS II TRAIL RUNNING... YOUR NEW SUMMER HOBBY? - SCRAMBLER LOW Flying down a trail, navigating the uneven terrain, soaking in the outdoors... what could be better? Doing it all in the most comfortable trail runners imaginable, that’s what. See how good your feet feel when you slip into a pair of Scrambler Lows. And if you need your feet to stay dry when the trails getting muddy, there’s a waterproof version, too.   Grippy Michelin Fiberlite sole Breathable mesh upper Lightweight comfort Secure, adjustable fit SHOP SCRAMBLER LOW HAVE MORE FUN WITH HAPPY FEET Whatever adventure you find yourself on, you’ll have more fun when your feet feel good. And that means finding the perfect pair of summer shoes for each of your warm-weather activities. Xero Shoes has barefoot shoes for every summer adventure. Browse all shoes to find your next pair.

Mother’s Day Gift Guide: The Perfect Xero Shoes For Every Woman in Your Life

Mother’s Day Gift Guide: The Perfect Xero Shoes For Every Woman in Your Life

Being a mom is many things, but “easy” generally isn’t one of them. But a truly comfortable pair of barefoot shoes for women make every daily challenge a little more manageable - and every fun activity just a little more enjoyable. Use this tool to match up the moms you care about with the shoes they’ll love. Not sure of someone’s size? Just send her this article, plus a Xero Shoes eGift Card. DILLON: For Style-Conscious WOMEN Light, comfortable, and they go with everything PAGOSA: FOR BUSY JETSETTERS WITH TIRED FEET Perfect for around town or around a campsite. https://www.xeroshoes.eu/wp-content/uploads/2023/05/Pagosa-for-Mothers-Day.mp4 Xero Shoes PR Director (and Mom-to-be!) recommends the Pagosa for any expecting mothers. Prio Neo: For ACTIVE WomeN Fun and agile for the go-getter. SCRAMBLER MID II: For Women Who Get Outdoors If hiking, pushing a stroller down a trail, or carrying a baby backpack to the top of a hill is her idea of “fun,” she’ll enjoy the ultra-light Scrambler Mid II. Phoenix Leather: For Busy Professional Women All-day comfort in an elegant flat.

THE MOST ECO-FRIENDLY SHOE EVER MADE
tips keep shoes clean

Tips to Clean Your White Shoes

Use this three-step Xero Shoes-approved process to keep your shoes looking their best. No fancy equipment needed! If you have a brand new shoe and you want to give it the most dirt protection possible,  consider using a protectant spray like Jason Markk Shoe Protector Shoe Repellant Spray. Cleaning Advice Here’s how the designers and Customer Happiness Team at Xero Shoes recommend keeping your shoes their cleanest and brightest.  Step 1. Mix Some Dry Laundry Detergent with Cold Water This doesn’t have to be a strong solution. Two cups of water and around a teaspoon of dry non-bleach laundry detergent is sufficient. Make sure it’s non-bleach, because bleach is a powerful chemical that can permanently discolor some shoes.  Mix the water and detergent in a small bucket or bowl until slightly sudsy, and you’re ready to go.   Step 2. Spot-Clean Shoes with a Soft Bristle Brush Have an old toothbrush? It works great here. So does a small plastic-bristled cleaning brush. Avoid metal bristles, which can rip shoe fabric.  Softly brush any discolored spots on the upper, sidewalls, or soles of your shoe. If you’ve been out in bad weather, this might be most of the shoe.   Step 3. Air Dry Once you’re done cleaning your shoes, wipe off any excess detergent and then rinse the cleaned areas gently under cold water. Let them air dry completely before wearing them again.  How Often Should I Clean My Shoes?  Here’s the most important rule: The sooner you clean your shoes after they get dirty, the better. Stains that settle in over time are far harder to remove.  Want to know how to care for a specific shoe? Check the 'care tab' on the product page for whatever style you are looking to clean. Now that you have this info, maybe now you'll feel more comfortable slipping on our whitest and brightest shoes.