The Xero Blog

What Happens When You Take a Step? The Walking Gait Cycle Explained
| October 27, 2026

What Happens When You Take a Step? The Walking Gait Cycle Explained

You take thousands of steps a day and you don’t even think about it. But each step follows the same pattern: two phases and five key movements that move pressure through your foot in an S-shaped curve, from your heel to your big toe. Once you understand what your foot does with each step, it’s easier to choose comfortable shoes that work for your body, not against it. What Is the Walking Gait Cycle? Dr. Matt Driscoll, DC, of Driscoll Chiropractic explains that walking is made up of two phases: the stance phase and the swing phase. It begins when one heel contacts the ground. “As your body moves forward, weight is transferred from the heel to the midfoot, followed by a push-off through the forefoot and toes.” The leg then lifts off the ground, bends at the knee, and swings forward in preparation for the next step.  Walkers may typically be in stance phase 60 percent of the time and swing phase 40 percent of the time, moving from step to step. This can vary based on your step length and stride duration. Both feet are on the ground twice per cycle, once just after your heel lands and once just before you push off. Each lasts about 10% of the cycle. In walking, at least one foot is always down. The 5 Key Movements of Walking Before you take a step, your foot has three main points of contact with the ground: the heel, the base of the big toe, and the base of the little toe. Driscoll says, “These three points help create a stable foundation for movement.” Once you start walking, your gait is not a straight heel-to-toe motion. Each step propels you forward. “This continuous cycle allows for smooth, efficient movement and helps us walk with balance and stability,” Dr. Driscoll says. Stance phase – your foot is in contact with the ground Heel strike Your foot meets the ground and impact is absorbed into your heel. Load and brake Your heel brakes forward motion and absorbs the load as your weight shifts 
into the midfoot. Stabilize Your body stabilizes and the foot rolls forward from the midfoot to the ball of your foot. Push-off The heel lifts and power shifts to your big toe to push off and propel your
body forward. Swing phase: Swing Your foot leaves the ground and swings forward as the other foot prepares to strike and restart the cycle. Is It Normal to Land on Your Heel When You Walk? Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes, says that gait depends on many variables so there’s no universal standard. “It is normal for most people to first land on their heels while walking.” Where your foot lands matters more than which part lands first. Landing on your heel under your body is different from landing on your heel with your foot reaching out in front of you.  Landing under your body usually feels smoother, especially in barefoot shoes, where you can feel the ground. Learn how to land under your body and walk with your glutes in our guide to walking barefoot. How Does Pressure Move Through Your Foot? (The S-Curve) Your browser does not support video playback. In the animation above, you can see how pressure moves from your heel, along the outside of your foot, and across to your big toe with each step. Because walkers land heel first, the heel takes the first impact with every step.  If you follow the pressure path of a walking step, you’ll see it travel along the outside of your foot, then sweep across to your big toe, where you push off. Your heel absorbs the most force at the start of the step, while your big toe uses the most power at push-off. Your inner arch and outer toes act more as stabilizers when most of your foot is in the ground during the weight change from heel to toe. How Do Shoes Affect Your Walking Gait? Dr. Alissa Kuizinas, DPM, a podiatrist at Wellness in Motion says cushioning, stability features and heel-to-toe drop all affect how much pressure lands on your joints and how hard your muscles work with each step. Stiffer, more structured shoes do some of that work for you.  On the other hand, she says “barefoot shoes will require you to use your full range of motion of the joints in your lower body. This can be great, but it can also expose compensation patterns.” One of the key differentiators in barefoot shoes is the minimal cushioning provides immediate ground feedback. Walking is a great place to start with barefoot shoes, since it’s lower impact.” As Dr. Driscoll says, “Footwear that respects the natural design of the foot can help improve movement efficiency, comfort, strength, and long-term foot health.”  An Outsole Built on the Same Curve: Pacer Lite The Pacer Lite is Xero Shoes’ first performance walking shoe and it was designed with the walking gait in mind. It is still a true barefoot shoe: zero drop, foot-shaped toe box, and 13.5mm stack (a 10mm sole plus a 3.5mm removable insole), but with special features built for how you actually walk. When it comes to designing a barefoot walking shoe, Xero Shoes’ product designers studied the walking gait and the way pressure moves through the foot with each stride.  “In walking, the pressure goes into the heel first, then disperses along the S-curve,” says product designer Ciera Schelling. “The design revolved around understanding where that first pressure is, how it moves through the foot, and where you need traction because of it.” The outsole was the most important aspect of the Pacer Lite. They considered traction and durability in the higher pressure areas of the outsole, like the heel and forefoot. “We started with our signature chevrons, softened them, and warped them to follow the S-curve,” Ciera says. “You can actually see a line in the outsole that follows that S-curve, so as your foot bends, the shoe bends with it.” The heel-strike support is also a first for Xero. This embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. The table below shares more about how the Pacer Lite works with your walking gait.  Movement Outsole zone Why it’s there Heel strike Heel-strike support  A small foam insert designed to soften heel-strike Load and brake Braking traction Grip while your foot absorbs the landing Stabilize Stability zone Support and smaller lugs where pressure is lighter Push-off Forward motion Traction where your big toe levers you forward Swing Light weight Cutouts keep the shoe light step after step FAQs What is the walking gait cycle? Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground. Is it normal to land on my heel when I walk?  Yes. At an everyday walking pace, most people land heel first, according to Dr. McClanahan. How is walking gait different from running gait? Dr. Kuizinas explains that walking and running are two distinct patterns of gait. “Walking is essentially a continuous transfer of weight from one leg to the other, where one foot is always on the ground with a period of time where both feet are on the ground at the same time.” The difference with running, she says, is only one foot is on the ground at a time, and there is a brief time where both feet are off the ground, requiring more muscle elasticity and shock absorption. Walking depends on controlled weight transfer and stability, while running relies more on muscle elasticity and absorbing shock. Does what I wear change how I walk?  Yes. Dr. Kuizinas says cushioning, stability features and heel-to-toe drop all change how your foot and joints work with each step. Barefoot shoes let your foot use its full range of motion. Learn more about picking walking shoes.  What is good walking posture?  Walking should feel natural, and everyone's gait will look slightly different. As Dr. Driscoll says, “the upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down.” There are a few reminders that will help you as you’re learning to walk barefoot or in barefoot shoes.  The content of this post is for educational and informational purposes only and 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.  Meet the Experts Dr. Matt Driscoll, DC Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Ray McClanahan, DPM Dr. McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear. Dr. Alissa Kuizinas, DC Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.   
Read More What Happens When You Take a Step? The Walking Gait Cycle Explained
What to Look for in Barefoot Walking Shoes
| October 27, 2026

What to Look for in Barefoot Walking Shoes

Say you’ve heard all the benefits of walking in barefoot shoes and you’re ready to make the jump. Make sure you know what to look for when shopping. The best barefoot shoes for walking have a wide, foot-shaped toe box, a thin and flexible sole, and a zero-drop design that keeps your heel and forefoot level. Just as important is fit: your toes should have room to spread while your heel and midfoot stay secure. There is so much guidance on finding the right running shoes, but walking has different needs. For one, most people land heel first when they walk, and some days you might be climbing hills or carrying a weighted vest. Here’s what to look for, with advice from a podiatrist, a chiropractor and the designer behind our new walking shoe. Are Barefoot Shoes Good for Walking? “Barefoot shoes can be great for walking,” says Dr. Alissa Kuizinas, DPM of Wellness in Motion. “They allow the foot to utilize the full range of motion of the joints, and to use all of the lower extremity muscles fluidly. They also allow great feedback from the ground.” However, barefoot shoes may not be an instant fit for everyone. Dr. Kuizinas notes that people with limited joint mobility, current injuries or significant stiffness may need more time, and that soft surfaces are easier to start on than pavement. Barefoot vs. Zero Drop Shoes Going completely barefoot isn't for everyone and isn't right for every occasion.  The good news is that you can walk in barefoot (or minimalist) shoes instead. That's why we created Xero Shoes - so you feel the benefits of being barefoot while still protecting your feet.  Barefoot shoes are designed to feel like you’re barefoot with a foot-shaped design and minimal cushioning, but you get a balance of ground-feel and much-needed protection. People often use barefoot and zero-drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole. Zero-drop shoes are characterized as flat from heel to toe.  When it comes to walking, Dr. Matt Driscoll, DC of Driscoll Chiropractic, says that a zero-drop design creates a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). “This allows muscles to regain their optimal length and strength, improving their ability to absorb force efficiently and enhance movement.” The Barefoot Shoe Checklist  The characteristics of a truly “barefoot shoe” are: Foot-shaped toe box Zero-drop, flat from heel to toe Flexible sole that bends and flexes with your feet Thin sole with minimal cushioning for ground feel No arch support Lightweight Two Tests You Can Do at Home Toe Box Test: Take out the insole and stand on it. If your foot spills past the edges, the shoe is too narrow. Dr. Kuizinas says “your toes should sit comfortably without scrunching.” Flex Test: Bend the shoe toe to heel, then twist it. It should move easily in your hands. Xero Shoes checks all the “barefoot boxes.” But it’s not just about the design, it’s how you wear the shoes. Once you decide how you’ll wear barefoot shoes, like for workouts, hiking or casual wear, you’ll find more activity-specific features.  What to Look for in Barefoot Walking Shoes There are a few specifics that you’ll want to look for as you pick out barefoot walking shoes.  Dr. Kuizinas says the features that matter most for walking shoes are the fit, cushion level, and structure of the shoe. Walkers want to find the shoe that matches their specific foot needs. Fit When you’re walking, having room for the toes to spread out helps power the push off as you move through your stride. Having wide shoes or wide feet is different than a wide toe box. It’s important that the design is foot-shaped where the toe box is wide but the heel and midfoot are held securely in place, instead of wide throughout the entire shoe.  Width isn’t the only thing that matters, consider depth too: if you have larger toes or toes that curl, you may need a taller toe box Sole Thickness “Ideal thickness of the sole really depends on the person,” says Dr. Kuizinas. “For some people a thinner sole is great because it allows for excellent ground feel and feedback and improves stability and balance. For others, thicker soles can be helpful to attenuate shock.” That’s the thinking behind the Pacer Lite: it’s a walking shoe that still has a thin, flexible 13.5mm sole for ground feel, but added protection with a heel crash pad right where walkers land. Flexibility Your feet are meant to bend and flex naturally throughout your walking gait, so that’s why sole flexibility is so important for everyday walking. Walking shoes with a flexible sole that can bend easily promotes natural movement through the foot's range of motion.  Upper and Breathability If you’re logging your 10,000 steps, you may spend longer in walking shoes than in a pair you wear for a quick run. You’ll want a shoe with a breathable upper to keep feet cool on long miles. The Pacer Lite’s flexible upper features breathable engineered mesh. Traction Look for tread where your foot actually meets the ground: under the heel, where you land, and under the ball of the foot and big toe, where you push off. The more varied your walks (pavement, park paths, hills), the more traction matters. Does a Walking Shoe Need Anything Different? Yes. Walking loads your foot differently than running. You land heel first more often, and one foot is always on the ground. “Barefoot shoes will require you to use your full range of motion of the joints in your lower body,” Dr. Kuizinas says. “Features such as cushioning level, added stability components, and heel-toe drop will affect peak pressures on joints and how much muscle force is required with each step.” When you look into the technical design of creating a barefoot walking shoe, there is much more that goes into it than you think.  The design team mapped four ways people use walking shoes, from most to least common: walking, fast walking, hilling (walking uphill), and rucking (walking with a weighted vest or pack).  Walking uphill shifts weight to the ball of your foot and toes, so a flexible forefoot allows for natural motion. You also need traction under the forefoot so you don’t slip. Rucking adds weight to every step, putting more pressure on your heel and the ball of your foot. That’s where an outsole needs extra durability. Sizing You may have learned that you need a certain amount of space between your toes and the front of your shoes. That’s because most shoes taper inward and squeeze your toes, so you’re adding a thumb’s width or more to make your toes feel more comfortable. With barefoot shoes, you may not have to size up, especially if you have a narrower foot. Your toes will still have room to spread, but your shoes will feel secure as you’re walking. Learn more about sizing your Xero Shoes.  When shopping for barefoot walking shoes, prioritize a foot-shaped toe box, a thin and flexible sole, and a zero-drop design. Then look for features made for how you walk. That’s exactly what we built the Pacer Lite to do.  How you walk changes how your foot meets the ground. Our product team designed the Pacer Lite’s outsole to follow the natural S-curve of your walking gait. "When you walk, pressure spikes as your heel hits the ground, transitions through the arch, and then spikes again as you push off your toes. Those are the two most important moments, so that's where we focused," says Ciera Schelling, one of Xero Shoes’ Product Designers. To absorb the impact during each foot strike, an embedded performance foam sits exactly where your heel strikes the ground, absorbing that impact without dulling the ground feel that makes the natural walking gait so efficient. This foam is just in the heel, so you still get the full flexibility and range of motion in the rest of your feet.  The outsole’s design also prioritizes traction and durability depending on how you walk. Bigger, tougher lugs were placed at the heel and forefoot where the pressure is. These lugs wear down faster.  The arch and outer toes carry less pressure and mainly help stabilize your foot, so those lugs are smaller. That also saves weight. FAQs How much room should a barefoot shoe’s toe box have? Dr. Kuizinas says to look for a wider, foot-shaped toe box that allows your toes to spread. You may also want to look for a taller toe box depth, particularly if you feel you need more room above your toes. How thick should a walking shoe’s sole be? A thinner sole gives you better ground feel and feedback. But Dr. Kuizinas notes that for some people, “thicker soles can be helpful to attenuate shock and reduce overall loading of the feet with each step.” It depends on your foot strength, flexibility and how used to barefoot shoes you are. Can you wear other barefoot shoes for walking? Yes, most barefoot shoes have the same features like a wide toe box, zero-drop flexible sole, and minimal cushioning, you’ll get ground feedback and natural comfort. The Pacer Lite barefoot walking shoe, has a walk-specific outsole that was designed for the walking gait, featuring a small layer of foam in the heel to absorb the impact from heel striking, which is common in walking.   Are barefoot shoes good for rucking or walking with a weighted vest?  Since rucking adds more load to your steps, barefoot shoes can be a good step up once your feet are adjusted. Adding weight increases the load on your feet, so build up to it gradually. The Pacer Lite’s outsole was designed with rucking in mind, with larger lugs at the heel and ball of the foot, where weighted walking puts the most pressure. As Dr. Driscoll says, the key is to transition gradually, listen to your body, and allow sufficient time for adaptation. More info on transitioning to barefoot shoes. The content of this post is for educational and informational purposes only and 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.  About the Expert:  Dr. Alissa Kuizinas Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.   
Read More What to Look for in Barefoot Walking Shoes
How to Walk Barefoot: Form, Tips and Benefits
| October 08, 2026

How to Walk Barefoot: Form, Tips and Benefits

Walking is low-impact, accessible and easy to do anywhere. 2013 research in Arteriosclerosis Thrombosis, and Vascular Biology suggests walkers get 80 percent of the cardiovascular benefits of running, with 40 percent less joint impact.  So just how popular is walking? In a site survey on xeroshoes.com (February 2026), we found that 80 percent of our customers walk 4-7 days a week. With the popularity of walking, do you really need to learn how to walk? After all, you've been doing it since you were a toddler.  Walking barefoot well comes down to a few simple things: land with your foot under your body instead of reaching out in front, push off with your glutes, and stay tall and relaxed.  What is the Right Way to Walk? This could be a loaded question. There are many factors that go into every person’s walking gait, like biomechanics, injury history, and environment. You walk differently based on circumstances too. Your gait will change if you’re walking uphill or downhill, walking fast or walking slow, or walking on different surfaces. If you're a daily walker, an athlete who walks for active recovery, someone whose job keeps you on your feet, or just curious about walking barefoot, this guide is for you. What is Your Walking Gait?  Gait is the way you walk. Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground. Stance phase (about 60% of each step): your foot is on the ground. Heel strike: your foot meets the ground under your body. Load and brake: your weight shifts on, and your foot and ankle absorb and control it. Mid-stance: your body passes over a stable, flat foot. Push-off: your heel lifts and your big toe levers you forward. Swing phase (about 40%): your foot is in motion. 5. Swing: your leg travels forward into the next step. Those five movements are the same for everyone, but how they look varies from person to person. “There is no best walking gait cycle,” says Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes who has treated athletes for more than 30 years. “Human gait is highly dependent on so many individual variables, that there is no universal standard that can be applied to all humans.” What Are the Benefits of Walking Barefoot  It's possible to learn good walking form in shoes, but going barefoot is faster and easier. Modern shoes have cushioning and a stiff structure that can get in the way. Some have a narrow toe box that squeezes your toes together and elevated heels that alter your posture. Together, these could affect how your feet move. By walking barefoot, you become your own best teacher about proper walking form. Good form feels good. You’ll notice bad form because it will feel off. You may also feel lighter on your feet. With nothing protecting your soles, you naturally pay more attention to how and where you step. Remember sneaking out of the house and trying to walk as quietly as possible? It's a lot easier barefoot. Heel height plays a role too. According to Dr. Matt Driscoll, DC of Driscoll Chiropractic, a zero-drop design, "meaning there is no height difference between the heel and the forefoot, helps create a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). If you do need to wear shoes, choose minimalist shoes that are flexible, low to the ground, and foot-shaped, with a zero-drop sole, like Xero Shoes.  A 2019 study in Medicine and Science in Sports and Exercise suggests just walking in barefoot shoes can be as effective as foot-strengthening exercises at increasing foot muscle size and strength over 8 weeks. When you feel more connected from the ground up, you may also feel more stable. Walking Form: How Should My Foot Land When I Am Walking? Runners are familiar with forefoot striking, midfoot striking, and heel striking. Does it matter when walking?   You don't need to force yourself to land on one particular part of your foot. Depending on your speed, terrain and what you're doing, you might contact the ground with your heel, midfoot or forefoot.  You want to land with your foot underneath your body (or close to that). Reaching your foot significantly out in front of your body is called overstriding and can feel like you're putting on the brakes with every step. Bring your foot closer underneath you, and the movement can feel smoother. Try it yourself. Take a few exaggerated steps, reaching your leg far in front of you. Then take several shorter steps, letting your foot land closer to underneath you. Notice the difference. Foot placement is just one part of the picture. As Dr. Driscoll puts it, "The upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down." That's where your glutes and hamstrings come in. How to Walk Barefoot If you want to learn the natural way to walk, follow these steps from Xero Shoes founder Steven Sashen. Obviously Steven spends a lot of time barefoot or in our barefoot shoes, but he also has a background as a Master’s All American Sprinter and Gymnast. So it’s safe to say, he knows about natural movement.  Want to see this in action? Watch the video below with Steven, then use the steps below to dial in your form. Step 1: Start by taking off your shoes You want your feet to be free to move and feel the ground. Try a flat surface like a driveway or your living room floor.  Step 2: Walk with your glutes, not your hip flexors Your glutes and hamstrings are your body’s “prime movers,” but most people rely too much on their hip flexors when they walk.  Try this instead: Lift one foot slightly off the ground and don’t swing it forward Push your standing leg backward (like you’re skating) Let your lifted foot land naturally under your body Repeat on the other side This helps you move using your glutes, instead of pulling yourself forward with your hips. At first, it may feel a bit robotic.That’s normal. You’ll find that you have to shorten your stride length while walking. As you get more comfortable: Don’t push as far back Let each step flow into the next Stay relaxed Your stride will change depending on what you're doing. Sometimes you'll reach forward. Sometimes you'll land on your heel, and other times closer to your midfoot or forefoot. Speed, terrain and incline all change the way you move. Step 3: Stand tall Walking is a full-body movement. It involves your ankles, knees, hips, torso and arms, not just your feet, so engage your core too. A simple trick: picture an invisible string pulling the top of your head upward, so your knees, hips and shoulders stack on top of each other. You'll stand taller without forcing it. Step 4: Let your arms swing Let your arms swing naturally with your stride. Don't hold them stiff or pump them hard. They'll find their own rhythm, moving opposite your legs. How Can I Transition to Walking Barefoot (or in Barefoot Shoes)? You don’t necessarily have to “train” to walk in barefoot shoes or walk barefoot, but depending on the type of shoes you’re accustomed to wearing, you may need to ease into walking with less between your feet and the ground. Start small. Start by wearing barefoot shoes and walk around the block, just 5-10 minutes. As your body feels comfortable, increase time. Adding just 5 minutes every few walks is a good place to start.  Keep the pace easy. Walk at a pace that feels comfortable to you. You should be able to easily hold a conversation without feeling out of breath. As you get more comfortable, you can increase your pace. Pick smooth surfaces first. You can start on grass or a smooth dirt path (like at a park) to feel a naturally softer surface, before moving to pavement. Progress to trails with rocks and roots after you’ve been walking in barefoot shoes for a while and don’t feel sore, as trail terrain can challenge different muscles.  If you’re already wearing zero-drop shoes, the transition to walking in barefoot shoes will be easier.  If you’re building a walking habit, Xero Shoes’ Pacer Lite was designed exactly for this. It's still a barefoot shoe, with zero drop, a 10mm stack height and a foot-shaped toe box, plus an outsole designed around the way you actually walk. Read more tips about transitioning to barefoot shoes. Going fully barefoot? If you already wear barefoot shoes, your feet are likely ready. Just pay attention to what you're walking on. Watch for rocks, roots and debris, and protect your feet from hot or cold surfaces depending on the season. Listen to your Body Don’t worry about how your foot lands. Heel, forefoot, or flat are all fine. Walking has a much lower impact than running. When you can feel the ground, your body naturally starts adjusting your stride. Over time, walking barefoot can feel smoother and more efficient, and you'll probably notice other parts of your body relax too. Use the 4-out-of-10 rule. Dr. Driscoll gives his patients a simple guide: "If discomfort rises above a 4 out of 10 during an activity, it may be a sign to stop, modify the activity, or reduce the volume." Below that, it's more likely normal soreness from adjusting to a new way of moving.  Most importantly, have fun! Barefoot unlocks an entirely new sensation to your walking. FAQs Is walking barefoot good for you?  Dr. McClanahan explains why: “When we walk barefoot, or in barefoot style footwear, we benefit from the information fed to our nervous system through the specialized skin on the bottoms of our feet... Thick shoes blunt this critical sensory information and hamper human movement.” So yes, as long as you ease into it, it’s a good practice. Dr. Driscoll says one of the biggest benefits is "simply giving our foundation, our feet, the attention they deserve." The main risks are doing too much too soon, which can leave you sore, and the surfaces themselves: sharp debris, and hot or cold ground. Build up gradually and watch where you step. As Dr. McClanahan says, “This is not a problem with being barefoot, or wearing barefoot shoes; this is a training error, that can be addressed with a slow progressive transition.” Do podiatrists recommend barefoot or minimalist shoes?  Many do. Dr. McClanahan says, “As a sports medicine physician who has treated athletes for 31 years, I can tell you that the most potent strategy for staying out of my treatment room... is to introduce controlled barefoot training, and wear barefoot shoes all the time.” Can you wear barefoot shoes all day, every day for walking? At Xero Shoes, we believe your feet already have the strength they need. Our barefoot shoes feature a foot-shaped design that looks and fits the way your foot looks. The toe box is roomy and gives your toes room to spread, and the flat, flexible sole allows your foot to bend and flex naturally through a walking stride.  Once your muscles get used to more range of motion and natural movement, you may find barefoot shoes are the only shoes you want to put on for walking or all-day wear.  Can you walk barefoot with flat feet or high arches? Yes. Your foot type matters less than wearing shoes that allow for comfortable, natural movement.  People with flat feet may find a flexible, zero-drop shoe may encourage the foot and lower leg to activate as you walk through your day. The low-to-the-ground feel can help feel more engaged and connected to the ground.  If you have high arches, you may appreciate a shoe that does not squeeze your toes or force your foot into a narrow shape. A roomy toe box gives your toes space to spread, while a flexible sole allows your foot to bend and adjust as you move. Learn more about flat feet and high arches. Is it normal for my calves and feet to be sore after walking barefoot? Yes, mild soreness is normal at first. Dr. Driscoll says, "What I commonly see when patients transition from conventional footwear, especially shoes with elevated heels and narrow toe boxes, to minimalist footwear is temporary soreness in the feet, calves, hips, or lower legs. This soreness is often a normal part of the adaptation process." Delayed onset muscle soreness can show up 1 to 3 days after activity and fades as your muscles adapt. Use the 4-out-of-10 rule above as your guide for when to ease off. How long does it take to transition to walking in barefoot shoes?  It varies, because everyone's feet, gait and biomechanics are different. Many people feel adjusted within a few weeks to a month, according to Dr. Driscoll. For those who’ve worn conventional shoes for decades, Dr. Ray says a full transition can take longer, sometimes months or more. The key, both say, is to progress gradually. For more, check out our guide to transitioning to barefoot shoes. Can walking in barefoot shoes cause back pain? In most cases, no. According to Dr. Driscoll, "Pain and soreness are not the same thing. In most cases, I would not say that barefoot or minimalist shoes directly cause back pain. However, every individual is different, and each situation should be evaluated on a case-by-case basis." Temporary soreness while you adjust is common. If you're unsure what you're feeling, use the 4-out-of-10 rule above, and check with a healthcare provider if it doesn't ease up. How do I start walking in barefoot shoes if I sit most of the day? Start by going barefoot more at home, then add short walks. Dr. Driscoll recommends small, everyday changes, like skipping slippers around the house. He also likes to exercise barefoot at home. Once your feet feel ready, follow the transition plan above. Are there groups who should be more cautious of walking barefoot? Yes. Anyone new to barefoot shoes should ease in gradually. Dr. Ray notes that the older you are and the longer you’ve worn conventional shoes, the longer the transition may take. People who have reduced feeling in their feet, such as from neuropathy, should talk with their healthcare provider before going barefoot or switching to barefoot shoes. “These people are at risk of damaging their feet, without their nervous system providing adequate protection,” Dr. Ray says. Is walking barefoot on concrete or hardwood floors bad for your feet? For most people walking on hard surfaces is fine. Humans evolved in places with packed mud that’s as hard as concrete and didn’t wear shoes. Your muscles, ligaments, and tendons have everything you need for protection: they are natural springs and shock absorbers.  By practicing the fundamentals of walking, you don’t need added protection on hard surfaces. However if you’re not used to barefoot walking or spend a lot of time in cushioned shoes, start by walking on the grass or softer surfaces first. The content of this post is for educational and informational purposes only and 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.  Meet Our Experts Dr. Ray McClanahan, DPM Dr. Ray McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear. Dr. Matt Driscoll, DC Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Driscoll holds a Doctorate in Chiropractic from Northeast College of Health Sciences (formerly New York Chiropractic College), and carries advanced training in Active Release Technique (ART) and Foundation Training. He completed his undergraduate degree in Biology at St. John Fisher University. He currently resides in Webster with his wife, Kiersten, and their two daughters. Together they enjoy traveling, being active, serving in their church, reading, and spending time with family and friends. (Connect with Dr. Driscoll on Instagram)  
Read More How to Walk Barefoot: Form, Tips and Benefits

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Best Shoes for the Outdoors for 2023
| June 15, 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.

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5 Easy Tips For Better Running - Global Running Day 2023
| June 07, 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.

Mehr lesen 5 Easy Tips For Better Running - Global Running Day 2023
FATHER’S DAY GIFT GUIDE 2023: BEST SHOES FOR DAD
| May 31, 2023

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.

Mehr lesen FATHER’S DAY GIFT GUIDE 2023: BEST SHOES FOR DAD
Are Cushioned Shoes Bad for Your Joints?
| May 24, 2023

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 Runners If 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 C Amazing, 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 T OMG Great shoes. They really do make my feet feel good. Thanks! - Shane T

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The Perfect Summer Shoes to Go with Every Type of Adventure
| May 17, 2023

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.

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Mother’s Day Gift Guide: The Perfect Xero Shoes For Every Woman in Your Life
| May 10, 2023

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.

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THE MOST ECO-FRIENDLY SHOE EVER MADE
| April 01, 2023

THE MOST ECO-FRIENDLY SHOE EVER MADE

Mehr lesen THE MOST ECO-FRIENDLY SHOE EVER MADE
man wearing all white xero shoes with graphic tips for keeping your shoes clean
| March 29, 2023

Tips to Clean Your White Shoes

White shoes look bright and clean until… you do practically anything. A speck of dirt, a coffee drip, a scuff. Everyday life leaves real marks. The good news? Keeping your white Xero Shoes fresh doesn’t require harsh chemicals or a complicated routine — just the right approach for the right material. Read on for tips to keep your white Xero Shoes clean, with special care instructions for knit, mesh, leather, suede and canvas. Let’s start simple. The 3-Step Xero Shoes Cleaning Method For most materials like knit and mesh, we recommend an easy, 3-step method, and you likely already have everything at home.  Step 1: Mix a Gentle Solution Combine: 2 cups cold water 1 teaspoon non-bleach laundry detergent Why non-bleach? Bleach can weaken fibers, discolor uppers, and break down materials over time.  Step 2: Spot Clean Gently Grab an old toothbrush or soft plastic-bristle brush. Avoid metal, which can tear materials. Lightly scrub dirty areas on the top, side and bottom of your shoes (ie: upper, sidewalls, and soles.) Step 3: Air Dry. Always. Rinse cleaned areas with cold water.  Let your shoes air dry completely. We don’t recommend putting shoes in the dryer, using heaters, or any heat method to speed up drying. High heat can warp materials and shorten the life of your shoes. How to Clean Specific Shoe Materials With more than 70 styles of Xero Shoes out there for performance, casual and everything in-between, our shoes are designed with the best materials for the intended use. If you want to get specific with your shoe cleaning, scroll to the material for specific care instructions. Knit Lightweight. Breathable. Flexible. Knit uppers are built to move — but they don’t love being soaked with water. How to clean: Brush off dry dirt first. Use the mild non-bleach laundry detergent and water mix (50/50). Gently scrub with a plastic bristle brush in circular motions. Avoid oversaturating with cleaner or water.Stuff with paper towels while drying to maintain shape. Skip: Machine washing Hot water Knit structures can stretch or lose integrity under high heat or heavy agitation. Keep it gentle. Mesh Mesh is breathable — which means dirt can hide in tiny openings. And with many Xero Shoes performance and hiking footwear made with this material, if you wear them right, you’ll have to clean them often. How to clean: Tap shoes together to knock off loose debris. Dry-brush first with plastic bristle brush. Clean lightly with diluted non-bleach detergent and water solution. Blot stubborn spots with a wet microfiber cloth. Skip: Aggressive scrubbing Chlorine or bleach-based cleaners Too much friction can fray fibers. Controlled pressure works better. Leather Leather is tough — but to keep your leather boots or shoes looking good for years to come, focus on a balance of minimal water and leather conditioning.  How to clean: Wipe dirt off with a damp cloth. Use mild soap and water sparingly. Wipe clean with a dry microfiber cloth (don’t soak). Stuff inside with paper towels (or paper bags). Let air dry. Apply leather conditioner with a microfiber cloth once dry. Conditioning helps restore natural oils and keeps leather supple and strong. Skip: Submerging in water Household cleaners Abrasive brushes Suede Suede is leather’s more sensitive cousin. How to clean: Let mud dry completely first. Use a suede brush to lift dirt. Use a suede eraser for small stains. For tougher spots, lightly dab with white vinegar. Brush again after drying to restore texture. Skip: Soaking in water Scrubbing hard Liquid detergent saturation Water can flatten suede’s texture and leave marks. Canvas Durable. Classic. Surprisingly easy to clean. How to clean: Use a plastic bristle dry brush to loosen debris. Use a mild non-bleach detergent/water mix. Scrub gently. Rinse lightly. Air dry. For bright white canvas, a baking soda + water paste can help lift stains. Skip: Bleach (it can yellow over time) Dryer heat Should You Use a Protectant Spray? If your shoes are brand new, applying a protectant spray (like Scotchgard™ or KIWI® Protect-All) can help repel water and stains. Always test a small area first. Think of it as preventative care — not a force field. How Often Should You Clean Your Shoes? The sooner you clean them, the easier because dirt that stays on materials bonds to fibers over time. A quick wipe-down after messy adventures saves you from deep scrubbing later. If you wear your white shoes often: Light wipe weekly Deeper clean as needed Want Care Instructions for a Specific Style? Check the Care tab on each Xero Shoes’ product page. We include material-specific guidance there so you don’t have to guess.  

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Born To Run
| March 28, 2023

“THE DREAM SHOE”: A PARTNERSHIP WITH XERO SHOES & BORN TO RUN 2 AUTHORS

Fifteen years ago, Christopher McDougall’s iconic book Born to Run changed our ideas of running technique, and running footwear, forever. But McDougall and Eric Orton, his running coach and recent co-author of Born to Run 2: The Ultimate Training Guide, haven’t ever officially partnered with a running shoe company. UNTIL NOW. On April 13th, Xero Shoes will release Born to Run shoes for both trails and roads. Both models will feature: Thin, tough soles that hit the sweet spot of flexibility and rock protection Wider toe boxes and zero heel elevation for natural movement Lightweight designs with breathable, soft uppers Christopher and Eric have been putting these shoes to the test for months, and they’re thrilled with their fit, feel, and overall functionality. “These have everything you need and nothing you don’t. This is the way!” McDougall raves.  “If this is Christopher’s dream shoe, and it’s my shoe, this is YOUR dream shoe,” Orton says. We’ll provide additional details, images, and exclusive deals prior to launch. Stay tuned and spread the word in your running community! NOTIFY ME Why did Christopher & Eric Partner with Xero Shoes? Christopher McDougall: “After Born to Run came out, I was approached by a ton of shoe companies who all wanted to partner with some kind of collaboration. I uniformly said no, for two reasons. Number one: I never saw anything I really liked. And number two, I could never be sure they would continue creating the kind of shoe that I believed in. And then I put these Xero Shoes on my feet, and I basically didn’t take them off for the next two months. That’s why I’m so happy now to partner up with Xero Shoes, and I have 100% confidence in recommending them to anybody. If these shoes are on your shelf, you're going to be happy to pick them up.” Eric Orton: "This relationship all starts with the Xero Shoes’ overriding philosophy and focus on natural running and movement. We are in lock-step with this ethos, and it’s very exciting to be partnering with a company that is driven by their mission.  Add this to the company’s eclectic staff of shoe industry experts, and you have a powerful combination of business principles and high-end performance shoes. I’m really excited about what Xero Shoes are doing.” Why did Xero Shoes Partner with Chris and Eric? Steven Sashen: “The original Born to Run was a huge inspiration for me when my wife Lena and I started Xero Shoes. And Christopher and Eric have continued to deliver their hard-earned wisdom for foot-friendly training and living ever since.  They create happier, healthier runners, not just faster ones. Collaborating with them on a shoe was a personal dream of mine, but also a natural choice for the Xero Shoes brand.  The Xero Shoes Born to Run shoes will satisfy the exacting expectations of minimalist diehards. But like all Xero Shoes, they’re also designed to be the most comfortable shoes you own, period. Take them out on your favorite road or trail, and experience the joy of running further, faster with ease – the way you were Born to Run.” Mark April 13th on your calendar, and get ready to feel the difference everywhere you run when you… Live Life Feet First

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Fun Simple Partner Movements
| February 08, 2023

5 “MOVEMENT SNACKS” TO DO WITH A PARTNER

It’s time to rethink what a workout can be! Sure, there’s definitely still a time and place for a dedicated run, yoga class, or lifting session. But the movement in your life doesn’t have to (and shouldn’t) end there.  Fill your life with purposeful, stimulating physicality, and it will pay off in ways you expect, and ways you can’t predict. You’ll perform better, think better, and simply feel better all day!  The perfect place to start is with “movement snacks.”  What are movement snacks?  “Movement snacks” are a groundbreaking training concept from Born to Run 2: The Ultimate Training Guide by Chris McDougall and Eric Orton, the follow-up to McDougall’s iconic best-seller Born to Run.  These easy-to-learn exercises help engrain crucial human movement patterns on both physiological and neurological levels. Borrowing a page from McDougall’s limitless exercise manifesto Natural Born Heroes: Mastering the Lost Secrets of Strength and Endurance, they also require no equipment and can be done anytime, anywhere.  Another great thing about snacks? You can do them on your own, but they’re even better with a partner! Here’s why. For one, adding someone else to your movement practice has been shown in research (and by countless real-life examples) to help all types of workouts be more effective. It helps people stay more motivated to keep coming back. It even enhances exercise's stress-reducing benefits.  Basically, adding another person (or two, or a few) instantly makes everything that makes movement great even better!  Here are three movement snacks that are group-friendly, fun, and suitable for all fitness levels! These exercises are excerpts with permission from Born to Run 2: The Ultimate Training Guide. Get your own signed copy here, and get 10% off of any Xero Shoes purchase! 1. Braced Deep Squat: Solo or With Partner "How to: Face your partner and grab each other's wrists. Support each other by pulling backward, easing down into a squat at the same time.  Pause a few beats, then pull each other back up.  How many: 10-12, with a focus on range of motion and controlled technique, rather than speed.  Pay special attention to: Focus on getting as deep as you can, with good form, keeping feet facing straight forward. Improve through time. Purpose: Deep Squats can unlock your entire range of motion, everything from your neck to the soles of your feet, while loosening tight hips and Achilles and easing lower back tension" 2. Bear Crawls: Solo or With Partner How to: Start on all fours with your hands under your shoulders, knees under hips, and head in a comfortable position, eyes looking at least 1-2 feet ahead of you, ideally straight ahead. Press evenly onto your palms, tuck your toes under and lift your knees to hover just off the floor.  Push onto your left toes and right hand, stepping forward with the left hand and right foot. Continue forward in a nice fluid motion. Keep the hips stable and avoid overly swaying form side to side. Repeat the same opposite arm-opposite leg pattern to move forward. Throughout your movement, keep your focus on easy breathing through the nose. WATCH HOW TO VIDEO How many: 20 steps (each time the right hand makes contact with the ground) to start, and build from there. Pay special attention to: Keeping the knees 2-3 inches off the floor. Work on keeping the hips stable and avoid shifting from side to side. Rest as needed. Purpose: Crawling builds full body strength and connects upper and lower body, as well as developing coordination. It's also a sneaky quad burn!"  A movement snack from "Born To Run 2: The Ultimate Training Guide" Make it a fun partner workout by bear crawling towards each other and then shaking your partner's hand. Then proceed to bear crawl backward and repeat.  3. Side Lift: With Partner "How to: Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize. Keeping your right leg straight, raise your left leg sideways (think of half a pair of scissors opening). Raise your left leg only as high as ou can while maintaining level hips, and then go back to the start position. Note: This is a stabilizing exercise for the stance leg, not a range-of-motion exercise for the moving leg. How many: 15-25 reps, then repeat with the opposite leg. 4. Knee Lift: With Partner How to: Balance barefoot on your right forefoot using a wall or chair or partner to help you stabilize. Keeping your right leg straight, raise your right heel slightly. Now, lift your knee in front of you as high as you can, and then go back to the start position. Keep your movements slow and controlled. The focus is on the stance leg, not the moving leg. Note: This is a stabilizing exercise for the stance leg, not a range-of-motion exercise for the moving leg. How many: 15-25 reps, then repeat with the opposite leg. 5. Quick Feet: With Partner How to: Facing a partner, raise your hands and place your palms against theirs.  While maintaining palm-to-palm contact, the "lead" partner then tries to quickly step on the other person's toes. The following partner should dance away, doing everything possible to avoid foot contact while keeping palms connected.  Switch How many: Just have fun with it and switch back and forth several times between leaders.  Pay special attention to: Never breaking hand contact. Purpose: This is a fun group warm-up to get the heart rate up and simulate the central nervous system with some multidirectional, quick movement with the feet.

Mehr lesen 5 “MOVEMENT SNACKS” TO DO WITH A PARTNER
Podiatrist explaining functions of foot
| February 01, 2023

A Podiatrist Explains Why “Every Shoe Is A Walking Shoe”

It’s tempting to treat your shoe rack like a toolbox. For each situation, there’s a product in the $133 billion shoe industry to fit it, from workout shoes to hiking, running, and yes, even walking shoes!  But do we need to have a specialized shoe for something as fundamental and human as walking? Massachusetts-based podiatrist Dr. Alissa Kuizinas isn't so sure.   “We often have this perception that we need a special category of shoe to wear for walks,” she says. “There’s even a whole segment of footwear called ‘walking shoes,’ and there’s all kinds of technology involved in that. But every shoe can be a walking shoe, as long as it meets certain standards.” It took a long journey for this doctor to reach her current conclusions on walking shoes. Here’s how her personal experience led her to change her mind, and how she guides clients into finding the right shoe for their situation.   “I knew there had to be a better solution” Dr. Kuizinas has more than a medical perspective on footwear. She struggled with foot discomfort for years, and found that she was repeatedly jamming her big toe inside her shoes with each step she took – “even with my ‘good shoes’ on,” she recalls. “Traditional medicine would recommend that I wear custom orthotics, limit my activity and wear stiff-soled shoes until the pain became bad enough to require surgery,” she says. “I knew there had to be a better solution.” The deeper this foot doctor delved, the more she found that her feet weren't the problem. It was her shoes! “Even though shoe companies spend millions of dollars on technology and design development, the shoes they produce and sell are doing a major disservice to human feet,” she explains. “From cushioning, to heel-toe drops, stiff soles, to narrow toe boxes, nearly every aspect of a modern shoe has a negative impact on foot movement. It leads to an epidemic of dysfunctional, weak, and malfunctioning feet. And most of us aren’t even aware this is happening!”  She finally found her fit once she started wearing anatomically designed, flexible shoes with little to no padding, like Xero Shoes. In a matter of months, she wasn’t just feeling better; she had changed dramatically her perspective on what a shoe should be!  Get Out of the Way of Your Feet “The primary purpose of shoes is to protect our feet from the elements and from different surfaces,” Dr. Kuizinas says. “They’re for when we are out in the world walking on a slippery or wet surface. Ultimately, shoes are really there JUST for that purpose. They don’t need to be bulky and restrictive, or supporting our feet. Our feet are designed to support themselves!”  So… why not just walk barefoot all the time? Research has actually supported this idea of slight “protection” being beneficial. A study comparing outdoor barefoot walking with minimalist footwear found that the shoes actually improved walking form in both younger and older adults, and reduced risk of falling.  To maximize on these benefits, Dr. Kuizinas recommends a ‘as little shoe as possible’ approach to footwear, and instead focusing on building resilient, capable feet.  “Rather than building up the shoe to try to externally support the foot and limit motion, minimalist shoes get out of the way of our feet,” she says. “They allow feet to function naturally, to move, and bend. The transition to minimalist shoes involves stripping down the unnecessary and harmful components of modern shoes so that feet can be feet again!” When working with clients today, Dr. Kuizinas shies away from the term “minimalist shoes.” Instead, she likes to call them “functional shoes” or “natural shoes.”  “Natural footwear is really on the leading edge of shoe technology,” she says. “By stripping away the unnecessary and downright harmful features of shoes, we allow feet to function effortlessly as they were designed to!” How to Find Your “Functional” Walking Shoe Dr. Kuizinas has a three-point checklist of what she looks for in a functional shoe, which not-so-coincidentally match up with the three major functions of the human foot during walking.  “The foot has three jobs: to be a ‘mobile adaptor’ or shock absorber when it first hits the ground, to be a rigid lever during push-off, and to be a sensor of the environment,” she explains. “As long as it can do these three things, it will function well.”  Here’s how she says those functions should be reflected in the shoes you wear:  Wide Toe Box: “Functional sneakers should have a wide, foot-shaped toe box. They’re broad enough to allow our big toe to sit in a proper alignment.” Flat & Flexible Soles: “Our feet contain 26 bones and 33 joints. And joints are designed to move! A flexible sole allows for natural foot movement. By contrast, stiff and rigid shoes with elevated heels prevent the joints from fully moving through their range of motion and limit the foot.” Minimal cushion and support: “A functional shoe should only be only as cushioned as you really need. Overly cushioned shoes dampen your perception of what's going on with your feet, and your ability to walk well.”  If you follow those simple standards, Dr. Kuizinas says, every shoe can be a walking shoe! Be Patient and Build Up to Barefoot Both from her personal experience and in her professional practice, Dr. Kuiz recommends being patient when it comes to transitioning to full-time “functional” footwear.  In the early days, she recommends a one-two approach of wearing functional shoes primarily for low-impact activities like walking and running errands, while also going barefoot around the house to help build resilience in the feet and ankles.  “As your foot function improves, you’ll be able to tolerate less arch supportive shoes for greater amounts of time,” she explains.  Need help finding your perfect pair of shoes? TAKE THE SHOE FINDER QUIZ

Mehr lesen A Podiatrist Explains Why “Every Shoe Is A Walking Shoe”
Placeholder Image - Xero Shoes EU
| January 20, 2023

Can You Cure Plantar Fasciitis with Barefoot Running?

A new study by Michael Rathleff and his colleagues offer a new approach for treating plantar fasciitis: strength training. More specifically working on foot and calf strength.Click here to read about the research. I can't say I'm surprised by this. It's often the case that gaining strength cures many movement-related problems. But what's most interesting to me is that this research suggests why many barefoot runners report an elimination of plantar fasciitis. Specifically, when you look at the report about the research and read the recommendations for the type of strength training to do, you'll see that the movements are very similar to what you do when you run with a forefoot or midfoot landing. Running this way "pre-loads" your plantar fascia, positioning your foot in a strong position when it contacts the ground, rather than being in the pre-streteched and weak position that you're in when you heel strike, especially in a highly padded shoe. 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.

Mehr lesen Can You Cure Plantar Fasciitis with Barefoot Running?
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