Barefoot Training
By
Why barefoot training?
Basically because shoes destroy your body. I know that’s a harsh statement, however If you don’t believe me just walk around barefoot for a while and tell me what you discover. The key word here is “discover”, so I’m not asking you to be mindless about being barefoot, I’m suggesting that you heighten your awareness of how your body feels. I know for me it changed the way I move and healed all sorts of pain.
Raw food guru, David Wolfe says that “Shoes are the most dangerous invention in the history of the world” – watch this in depth video where he explains this comment here
I remember many times over the past 30 years of lifting weights in the gym with running shoes and not understanding why my back, knees, hips, and neck were always in pain. For example, one day while on vacation in Ocean City, MD in 2005 I was doing barbell squats with heavy weights and hurt my right knee (which still bothers me sometimes). What had happened was my posture was out of alignment because I was wearing a brand new pair of high end running shoes with a thick cushion on the heal. The elevation threw off my posture, which put pressure on the bottom of my knee cap and obviously strained something.
This is just one example of so many I can provide for myself and my clients. The bottom line is that I feel the body functions much better without shoes. When I began Tae Kwon Do in 1984 we did not wear shoes. It felt great to feel the earth connection while moving the body through the various kicks, stances, and strikes.
At my studio Supreme Ultimate Fitness in Boca Raton where I teach kettlebells and also train clients using TRX, sandbags, battling ropes, and body weight we do not wear shoes for any of the training unless we go outside.
“Rooting” or “grounding” are a big part of martial arts and Kettlebell Training. Pavel addresses training barefoot throughout the RKC and in all of his books and DVD’s. The latest being the new TRX Kettlebell DVD where he says that wearing shoes while training with kettlebells will destroy your body.
What if the kettlebell falls on your foot?
Unless you have steel shoes it does not matter. Besides I have never seen anybody drop a kettlebell on their foot. This is why the safety, awareness, and mindfulness come into the equation. Seriously, not only is is a bad idea to wear any shoes that have a thick cushion for kettlebell training, you also don’t want to be training with a kettlebell instructor who does not educate you on how to use them properly. RKC’s are highly trained kettlebell instructors and are fully capable of guiding you on how to train safely while barefoot. Besides if all you think about is the kettlebell falling on your foot is probably will. Thoughts should be on lifting the weight.
Benefits of barefoot TRX and Kettlebell Training:
- Grounding or Rooting of your energy - watch this video.
- Heightened Awareness of the body
- Posture Alignment to prevent injury to all joints
- Agility and being able to move more freely
- Mobility and expansion of the hips
- Decrease of joint pain
- Enhanced movement patterns
- More flexibility
- Increase of energy
- Increase of strength and power
- Able to leap tall building in a single bound – I actually do have this dream quit often.
- Here is a more in depth article Kettlebells and Barefoot Training
Below is a video of me doing a Turkish Get up with 80 lbs. It would be rather difficult to do this movement effectively with running or athletic shoes, with a few exceptions such as Vibram 5 Fingers or Converse All Stars.
Other movement systems that train barefoot:
- Bodybuilders and powerlifters- Take a look at the pictures from the bodybuilders on 60’s and 70’s and they train barefoot. Watch the movie Pumping Iron and you see it there as well
- Martial Arts
- Yoga, Pilates, Gymnastics, swimming…
- I’m sure there are many more – please list others in the comments section below
Running Barefoot
I am not a runner so I am going to leave this section to the experts. Below are several links I found that you may find useful for barefoot running. Be sure to share others with your comments
Baring it all: The Barefoot Running Trend
Barefoot Running May Be Better for You
Transitioning to Minimalist Running Shoes
Enter the world of Vibram 5 Fingers!
There has been so much publicity on the V5F these days I am not going to get fully into it here. Let’s just say that all I wear now are V5F, flip flops, and sandals with a very thin sole. V5F are the closest you will get to actually being barefoot and it seems to be a much safer way for many people because you have protection for your feet if you train or run outdoors. I know these may appear as funny looking shoes and not look fashionable at first, however we are not focusing on fashion in this article, rather health and longevity so try to let go of the superficial and become open minded.
Buy your Vibram 5 Fingers on Amazon!
Vibram Five Fingers TrekSport – Men’s
Vibram Five Fingers Women’s KSO Trek Shoe
Please leave you comments below!
42 Comments
August 29th, 2010 at 6:41 pm
I have some leftover neuropathy in my feet from when I suffered from nerve impingement in my spine. Thus, my balance is a little iffy. Would you still recommend barefoot training or the Vibram 5 Fingers?
August 29th, 2010 at 6:44 pm
Hi Jim. Thanks for the post. I would check with your doctor for that answer. I am not able to give medical advice. Wish I could help more.
August 29th, 2010 at 8:19 pm
I have been an advocate for bare foot training for some time. Most times people look at me like I’m crazy for pointing it out to them, and yes they often bring up concerns that regular shoes wouldn’t give more protection for than a bare foot, like dropped weights.
August 29th, 2010 at 9:00 pm
I love to train barefoot outside. Great article. Those Vibram 5 Fingers are interesting. Been seeing them around a good bit lately, even on TV.
August 29th, 2010 at 9:05 pm
Hi Tracy, they are worth checking out. I love the V5F a lot:)
August 29th, 2010 at 9:12 pm
I could not agree with you more. Especially the statement that if you drop a KB (or any weight) on your foot it isn’t going to matter unless you are wearing steel toe shoes.
Jim
August 29th, 2010 at 9:38 pm
Vibram now has some competition. I’d love it if people who have tried other barefoot type shoes could provide some feedback.
August 29th, 2010 at 9:40 pm
That would be great. I have heard of others but not yet seen them in person.
August 29th, 2010 at 10:15 pm
I’m a huge v5f advocate as well. I have 3 pairs and I have 2 more on the way. If you don’t have them, get them. And if you like to run buy the book, “born to run.” Awesome read.
August 30th, 2010 at 1:17 am
Awesome blogpost, Dale. I’ve got a pair of the fivefingers and I absolutely love them. I bought them specifically for kettlebell training and do run in them occassionally. They make us run how were built to run, on the balls of our feet, and I love how they feel when training or just walking around. They’re awesome, nuff said. And Mike/Dale, I’d love to hear about vibram’s competition.
August 30th, 2010 at 2:08 am
Hey Dale,
Great post! As requested from FB, I’m posting a link to my blog on barefoot training. I switched to training and running barefoot 6 months ago and I have enjoyed an amazing freedom from pain in my knees and hips. My leg muscles have actually completely transformed (I’ve got a cool secondary calf muscle that most people don’t have!).
Anyway – here’s the site: http://www.barefootworkouts.com
Enjoy!!
C
August 30th, 2010 at 2:12 am
Great post Dale!
I train barefoot most of the time and have been inspired to grab a pair of V5Fs for my upcoming frisbee-golf vacation : )
August 30th, 2010 at 2:33 am
Very interesting blog–thanks for the info. I’ve also often wondered about Five Fingers for running–have a slight fear of shin splints acting up without the stability of a running shoe, but may have to give these a try!
August 30th, 2010 at 2:35 am
That’s why I did not write about barefoot running, will let the experts talk about that:)
August 30th, 2010 at 2:35 am
Thank you Colleen
August 30th, 2010 at 3:07 am
Barefoot rocks! I hate shoes!
August 30th, 2010 at 3:09 am
Dale- great post. Would like to share it.
August 30th, 2010 at 3:13 am
Great blog Dale. I have had Vibram 5 fingers for two years now and love em. I wear them everywhere including training with kettlebells and running. The only pain I have experienced while wearing them was after the first few times running in them. My calves were so sore from the different running style… they felt that they were gonna rip off!!! That is in a good way. Your entire body feels different wearing these shoes and I would highly recommend them to ANYONE.
August 30th, 2010 at 4:37 am
Great post, Dale. I love my VFF’s. They ‘re the only way I’ll train besides barefoot.
August 30th, 2010 at 4:40 am
Gymnastics doesn’t involve shoes either and they display tremendous levels of strength, flexibility and muscle control.
Swimming doesn’t either for obvious reasons.
August 30th, 2010 at 5:30 am
I used to have back problems when I used to do squats. So I stopped doing squats. My problem may have been my shoes because I would stand with my heels on two weight plates. I may try squats again , this time barfoot with my heels on da plates. This has been da cooler talk lately bout da barefoot training. It is definately something that may be beneficial to some people.
August 30th, 2010 at 5:44 am
I was interupted and had to split my post. But like I was sayn, The barfoot training seems to be legit! I also have friends who have the TRX Suspension Trainer, and they like it. I have heard good reviews on the TRX, and I would LOVE to give it a try. I have only been a fitness trainer for a little over a year, and I’m always lookn for different ways to train.
August 30th, 2010 at 6:43 am
Training barefoot is the best. Thanks for the advice, Dale! The better your contact to the ground is, the better is your training!
August 30th, 2010 at 7:06 am
Very nice article! When I first started working out at Fear Systems, I was a little leary of working out barefoot. Particularly with the kettlebells. Thanks for an article that helps explain the science behind it. Got to get me some of those 5fingers.
Michael
August 30th, 2010 at 8:27 am
Barefoot but sometimes socks because after a day in the office heading straight to our Dublin, Ireland based kb class it can get a bit funky. The floor is important and that foam floor makes it easy on the feet.
August 30th, 2010 at 11:34 am
Please share this post who, whomever you like. I will have links on here today where you can find Vibram 5 Fingers online.
August 30th, 2010 at 1:47 pm
Love my vibrams! I’m curious to try some Iniji socks with them this winter.
August 30th, 2010 at 2:33 pm
[...] This post was mentioned on Twitter by Dale Buchanan and Jon Maron, Christina E. Leo. Christina E. Leo said: RT @DaleBuchanan: Win a FREE #TRX – check out this blog post on barefoot #workouts – #kettlebell #fitness http://tinyurl.com/2falr65 [...]
August 30th, 2010 at 3:53 pm
Nice article! Great links! Thanks for sharing.
August 30th, 2010 at 7:38 pm
been training kb’s outside at the park lately. diggin’ the grounded feeling training barefoot in the grass. also love the funny looks we get from the people slogging/jogging by in their fancy shoes. practically all of them look like they’re in pain, too.
August 31st, 2010 at 12:02 am
Love reading all your info Dale! Keep it coming!
August 31st, 2010 at 12:31 am
Sometimes the best things in life ARE free. Nice articles.
August 31st, 2010 at 12:45 am
Thanks for the positive feedback and for your post.
August 31st, 2010 at 3:02 am
I love my Vibrams. I can tell a big difference in my workout. I feel like I have much better stability and I don’t experience any knee pain like I used to when I’d wear cushy running shoes.
August 31st, 2010 at 9:50 am
I’ve not yet tried Vibrams, although I’m very tempted. I’ve always trained in Adidas Sambas or Nike Frees.
Would love to win a TRX-that would save me some $$ to buy the Vibrams!
August 31st, 2010 at 8:10 pm
Great article, I have zero arches, so I don’t know if the barefoot training is right for me.
September 1st, 2010 at 12:50 am
I am an ultramarathoner and fitness nut (TRX, kettlebells, sandbags) and a few years ago I kept getting injuries. A friend suggested I start running barefoot. I did and notice my injuries improve and stay at bay. Since then I have purchased several apir of V5F and wear them everywhere and for everything. They are the best!
September 1st, 2010 at 1:09 am
The body is a living vessel built to heal and balance itself with proper care and nutrition. I am a yoga instructor and I live about 80-90% of my life barefoot! I also enjoy martial arts, qi-gong, and dancing along with my regular yoga practice, ALL of which does NOT require shoes… Prior to yoga, I had NO arches a lot of lower back pain, and sciatic nerve problems. I LIVED in high heels!! Honestly… I couldn’t imagine being without them… even when the doctor told me I was ruining myself! Now about 5 years after being told that, I somehow found a path… and career, that requires bare feet! I now have built arches, just by USING my feet properly… training in bare feet allows you to GROUND, and the body to come into its proper natural alignment- targeting your “weak points” and making them strong again. To me, all of the “workouts” that are most effective and beneficial for the human body, are ones that do not require shoes… ex: Yoga, martial arts, TRX, pilates, kettlebell, and even running on the beach… As running long distances on pavement is hard on the joints and the high impact brings a lot of unnecessary pressure to the spine. Dale, your kettlebell TRX method is great, and your facility looks like a dojo! Makes you want to take your shoes off and run around! Keep up the great work, and inspiring healthy habits. P.s. your website and blogs rock. I’m jealous:)
September 1st, 2010 at 1:26 am
Jessica, don;t be jealous lets be a team. Oh and I think you did run around in my “dojo” LOL. You can use it for whatever you like, it’s empty most for the time anyway:)
Oh and my blog, you can use that too. Give me some content to be a guest post:)
Dale
September 1st, 2010 at 2:13 am
Cool… thanks!! I gotta get on my website first:( Really considering just having someone finish it for me! I have more material now. Just can’t seem to dedicate any MORE time to sitting behind a computer!!! I’m the one that needs a thai-massage!! haha… though that’s not funny:(
September 1st, 2010 at 3:52 am
I’ve never tried the Vibram 5 fingers but I’ve been seeing them a lot lately. I belong to a running group and there are a few people who train in them and love them. I wear flat shoes for kettlebells. I’ve only trained barefoot in Judo and Yoga. Love all the info on training and nutrition that you post!
October 11th, 2010 at 1:57 am
[...] I love them and wrote a blog post about them recently Barefoot Training | Boca Raton Personal Trainer | Kettlebell Classes | TRX | Bootcamps | Group Fitne… __________________ Dale Buchanan RKC Boca Raton, FL Supreme Ultimate Fitness – Website Supreme [...]