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Expert-Recommended Train to Court Workout: 3 Phases for Better Court Movement
In our Train to Court guide, we break down why pickleball, tennis, racquetball, padel, and other court sports demand quick stops, lateral movement, pivots, resets, and ground connection — and what to look for in barefoot court footwear. Xero Shoes 360 Rally was designed specifically to keep up with the demands on the court, making it a great pick to lace up for your workouts. Or you can try one of Xero Shoes' other training shoes. This workout is the practical next step after learning why court sports start at your feet. Start here if you haven't read it: Train from the Ground Up: Why Court Sports Start with Your Feet After learning more about the benefits of barefoot shoes for court sports, pro pickleball trainer and Xero Shoes partner Connor Derrickson shares his three-phase workout designed to help you build awareness, control, and confidence from the ground up. 3 Phase Train to Court Workout Connor’s recommended exercises start with the foundation of every court sport: your feet. Before you focus on speed, power, or quick direction changes, you need to reconnect with how your feet interact with the ground. These movements are designed to help you build awareness, control, and confidence from the ground up — then carry that into more explosive, court-specific training. Move through each phase gradually. Start slow, pay attention to how your body responds, and add intensity only when the movements feel controlled. Want to take the workout with you on the go? Download the free PDF Watch the videos for a step-by-step guide. Subscribe to the YouTube Playlist Connor’s Train to Court workout is broken into three phases: Regain foot awareness and mobilitySimple balance and mobility drills to reconnect with the ground. Build court-ready control and powerStrength-based movements that mimic side-to-side court demands. Improve speed and court reactionFaster drills that help you practice quick transitions, acceleration, and deceleration. Phase 1: Regaining Foot Sensation and Pliability Conventional shoes can limit how much feedback your feet receive from the ground. So before hitting the court, start by waking up your feet with simple movements that challenge balance, mobility, and control. Exercise 1: Single-Leg Balance Why it matters: Single-leg balance teaches you how to use the tripod of your foot - your big toe, pinky toe, and heel - to create a steady base. It also helps connect what is happening at your foot with your hips and core. Reps: 2 rounds of 20 seconds per side. How to do it: Stand tall with no weight. Keep one foot grounded and the other foot lifted slightly off the floor. Feel three points of contact: big toe, pinky toe, and heel. Soften your knee slightly and lift the opposite foot. Use your hips to help steady your body. Hold the balance with control before switching sides. Progressions: Progression 1: Hold for 20 seconds per side. Progression 2: Close your eyes for 20-30 seconds to increase the balance challenge. Progression 3: Hinge your hips back, then return to center, similar to a single-leg Romanian deadlift pattern. Progression 4: Hold a kettlebell and alternate it from hand to hand to change your weight distribution. Exercise 2: Walking Lunges Why it matters: Walking lunges help you get comfortable moving through a deeper range of motion, especially at the ankle and big toe. A flexible shoe allows the foot to bend and move more naturally through each step. Reps: 2-3 sets of 6-10 lunges per side. How to do it: Start standing with enough space to walk forward. Step forward into a lunge position. Keep your front knee bent around 90 degrees and your back knee bent around 90 degrees. Let the back big toe stretch as you lower into the lunge. Keep the front foot grounded and avoid letting the heel pop up. Push through the front foot and step into the next lunge. Progressions: Progression 1: Bodyweight walking lunges. Progression 2: Hold one weight in the goblet position. Progression 3: Hold weights at your sides. Phase 2: Build Power and Foot Strength Once your foot awareness improves, you can start adding more strength-based movements that mimic the demands of court sports. This phase focuses on single-leg control, lateral movement, core rotation, and the ability to push into the ground with intention. You can practice these movements in and out of the 360 Rally, then begin adding short scrimmage sessions as your body adapts. Exercise #1 – Kettlebell Lateral Lunges Why it matters: Court sports demand side-to-side movement. Kettlebell lateral lunges help you practice loading one leg, pushing the ground away, and moving through the lateral plane. Reps: 2-3 sets of 6-8 reps per side. How to do it: Stand tall with your feet under your hips. If your right leg is working and you are using weight, hold the kettlebell in your left hand. Step out to the side with the working leg. Load the working leg while keeping your hip, knee, and toe stacked in the same line. Push the ground away to return to center. Repeat on one side, then switch. Progressions: Progression 1: Bodyweight lateral lunge. Progression 2: Add a kettlebell in the opposite hand from the working leg. Progression 3: Increase load only when you can keep the movement controlled. Exercise #2: Mini Lateral Bounds Why it matters: Mini lateral bounds train side-to-side movement and help you practice absorbing force through your hips. This translates well to quick lateral reactions during real points. Reps: 2-3 rounds of 3-5 bounds per side. How to do it: Start in an athletic stance with a soft knee bend and your hips slightly back. Keep a light medicine ball nearby for later progressions. Jump laterally to the opposite side. Land softly and absorb the force through your hips. Pause and regain control before jumping back. Move side to side for a few controlled reps. Progressions: Progression 1: Pause after each landing and reset your balance. Progression 2: Move continuously, limiting time on the ground. Progression 3: Hold a light medicine ball, around 4-8 pounds, and let it move naturally with you. Phase 3: Improve Speed and Court Reaction Footwork is where training starts to look more like the game. Once you’ve built a foundation of awareness, control, and strength, this phase helps you practice explosive lateral movement, quick transitions, and controlled acceleration and deceleration. These drills are designed to help you feel lighter on your feet and more connected to the court. Exercise #1: Single-Leg Hurdle Progression Why it matters: This drill helps you practice single-leg hopping, landing, and quick ground contact in multiple directions. It is a useful bridge between controlled training and faster court movement. Reps: 2-3 rounds per leg, moving through all hurdles with control. How to do it: Set up three low hurdles or similar markers (shoes can work great to start). Stand on one leg in front of the first hurdle. Hop over the hurdle and land on the same leg. Absorb the landing with a firm, controlled foot. Use your glutes and hips to stay steady. Continue through the hurdles, then switch legs. Progressions: Progression 1: Single hop over each hurdle with a reset between reps. Progression 2: Add a small mini hop between each hurdle. Progression 3: Move continuously and limit time on the ground after each landing. Exercise #2: Pogo Shuffles Why it matters: Pogo shuffles teach you to stay light and reactive on the balls of your feet. The goal is to move laterally without feeling heavy, stuck, or disconnected from the ground. Reps: 3-5 rounds of 10-20 seconds, resting between rounds. How to do it: Start in an athletic stance with feet under hips and knees soft. Hop lightly on the balls of your feet three times. Shuffle three quick steps to one side. Return to center with control. Repeat the pogo hops, then shuffle to the other side. Continue alternating sides. Progressions: Progression 1: Slow pogo hops plus controlled shuffle. Progression 2: Increase shuffle speed while staying light. Progression 3: Add a reaction cue, such as a partner pointing left or right. About the Expert: Connor Derrickson is a trainer to top pickleball pros like Anna Bright and Hayden Patriquin as well as amateurs, helping players train better footwork, court movement, and body control. As a Xero Shoes partner, Connor has extensively tested the 360 Rally and worked together to develop the workout plan. Connect with Connor: Instagram | YouTube | LinkedIn 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.
Train From the Ground Up: How Barefoot Court Shoes Support Better Pickleball Movement
Court sports are won from the ground up. Whether you play pickleball, tennis, racquetball, or padel, your feet are constantly reading the court, helping you stop, shuffle, pivot, reset, and react. That’s why we work with pro pickleball trainer and Xero Shoes partner Connor Derrickson to share how he trains players to build better movement from the feet up and what to look for in footwear built for the demands of the court. Connor wears Xero Shoes extensively on the court, and he’s also trained top pickleball pros, like Anna Bright and Hayden Patriquin, and amateurs alike to move with more control, confidence, and efficiency on the court. If you’re a pickleball, tennis, racquetball, padel, or other court-sport player who wants to feel more connected to the court and build better footwork from the ground up, read on to learn more. In This Guide: Why court sports start at your feet Barefoot court shoes vs. traditional court shoes What to look for in a court shoe Q&A with pickleball trainer Connor Derrickson How to transition to barefoot court shoes Meet the Xero Shoes 360 Rally Your Feet Are the Foundation In Court Sports Court sports aren’t linear. Unlike running or walking, which usually move you forward in one plane, court sports rely on dynamic movement. Sure you’re running on the court, but you’re shuffling side to side, running to the net, stopping quickly, backing up, all which require repeated direction changes. That constant change of direction starts at your feet. The more connected you are to the court, the more information your body has to work with as you move, reset, and react. Running shoes are usually built for forward movement and have added cushioning to support repetitive similar movement. A good court shoe should support lateral movement, secure foot placement, grip, and quick ground feedback. When you can't feel the surface you're on, or how you're contacting it (the angle, the speed, etc.), your muscles, ligaments, tendons, joints, aren't getting the information they need for more responsive movement in time. Barefoot Court Shoes vs Traditional Court Shoes Difference Traditional Court Shoes Barefoot Court Shoes Stack Height Raises the center of gravity and often places more material between you and the court. Low-to-the-ground design helps you feel more connected to the surface beneath you. Cushioning More cushioning creates separation between your foot and the court, which may reduce some ground feedback. A thin and flexible sole with minimal cushioning helps preserve court feel. Drop An elevated heel can subtly shift how your body moves from the ground up. Zero-drop design keeps your heel and forefoot level, encouraging a more natural stance. Toe Box A narrower toe box may limit how much your toes can spread. A wide, foot-shaped toe box gives your toes room to spread and contribute to balance. What To Look for in a Court Shoe Pickleball has been exploding around the globe and footwork is an important part of the sport. Good footwork starts with your shoes. The way you move on the court starts with how your feet connect to the ground. For court-specific movement: Heel lockdown and secure midfoot fit to support sharp cuts Grippy outsole for quick stops and starts Durable sidewall and toe protection For barefoot court feel and natural movement: Low-to-the-ground zero-drop design to stay connected to the court Wide, foot-shaped toe box to power through your toes You want a court shoe that’s built for lateral movement, fast reactions, and controlled resets. Traditional shoes can dull sensory feedback. That’s why barefoot fundamentals are another key part to rebuild your connection to the ground. Xero Shoes 360 Rally was designed specifically for the court, with a tailored fit, heel lockdown, and durable outsole to keep up with the demands on the court. Q&A with Pickleball Trainer: Training for Better Court Movement Connor helped us answer some frequently asked questions about training in barefoot court shoes. What is the benefit of training in a barefoot court shoe? The ability to feel the ground is especially important when we’re moving and making cuts. My favorite part of Xero Shoes is the minimal stack height to feel the ground while you play. It feels like the shoe is part of your body, and for the dynamic movement needed in pickleball, that connection is huge. What do players often misunderstand about cushioning and stability? I used to think that I needed as much cushion as possible under my feet. The more cushion, the better my joints and back would feel. I was wrong. What I needed to do was actually strengthen my feet and ankles so that I can withstand the demands of pickleball. If players focus on strengthening the lower leg first, then they can have more freedom on the court. Why does ground feel matter during quick cuts or direction changes? Your feet are basically your steering wheel, and you can't steer what you can't feel. Every time you split-step, plant, and explode in a new direction, your foot is sending a flood of information up to your brain: like weight distribution, how the court's gripping, whether you're balanced or about to trip and fall. The better that signal is, the faster and more precisely you react. When standing on an inch of foam, that feedback gets muffled, you could end up a half-beat late and a little off-balance. Sometimes, that can cost you a whole point. Ground feel turns your foot into a sensor for all of this information. What are the most common movement mistakes you see in amateur pickleball players? First, no split-step. They're flat-footed and stationary when the ball's struck, so they're already late before they move. Second, they reach instead of step. They plant their feet and lunge their paddle at the ball instead of taking two quick adjustment steps to get behind it, and now they're hitting off-balance with no power. Third, they cross their feet on lateral movement instead of shuffling, which kills their recovery and leaves the court wide open. These are the three big ones I see every single time. The theme here is that most amateurs train their hands and completely ignore their feet and footwork. At every level I've coached, from rec players to pros like Anna Bright, footwork is what separates clean shots from scramble shots. Anna always says her goal every match is “no footwork errors”. Meaning no missed shots due to footwork. What’s one thing you wish every player understood about footwork? That footwork happens before the ball, not after. Most players think footwork is how you chase a ball down; it's actually how you're already in position when it arrives. Some of the best movers aren't the fastest, they're prepped early. They split-step on time, make fluid movements, and recover to ready position before the next ball comes. If you're constantly lunging and reaching, that's not a speed problem, it's a timing problem. Get your feet set early and the game slows way down. Then you've got time, balance, and options on every shot. Transitioning to Barefoot Court Shoes Consistency beats intensity. You don’t need to change everything overnight. Transitioning to barefoot shoes on the court will look different for everyone. Start with short training sessions, practice the fundamentals, and let your body give you feedback. Court sports are fast and reactive, so give yourself time to build confidence before jumping into long, high-intensity play. Connor developed a court-specific workout plan below, designed to activate from the ground up. Helpful tips to get started in barefoot court shoes: Start with the workouts below before going on the court. Work through phase 1 before progressing to the next phase. When you feel ready to hit the court, start with training sessions, not full games. Wear barefoot shoes for short durations first. Use removable insoles if you want a step-down approach. Pay attention to how your body responds. If you experience any tightness in your calves, try a standard stretch by dropping your heels off the edge of a step or curb. Expert-Recommended “Train to Court” Workout Once you understand why court movement starts at your feet, the next step is putting that awareness into practice. Connor created a simple three-phase workout to help players build better foot awareness, lateral control, and quicker court reaction — starting with foundational drills and progressing into more game-like movement. Connor’s Train to Court workout is broken into three phases: Regain foot awareness and mobilitySimple balance and mobility drills to reconnect with the ground. Build court-ready control and powerStrength-based movements that mimic side-to-side court demands. Improve speed and court reactionFaster drills that help you practice quick transitions, acceleration, and deceleration. Read next: Connor's Train to Court Workout: 3 Phases for Better Court Movement Want to take the workout with you on the go? Download the free PDF Watch the videos for a step-by-step guide. Subscribe to the YouTube Playlist Meet the 360 Rally Xero Shoes 360 Rally was designed for players who want the natural movement benefits Xero Shoes are known for, with court-specific features for lateral movement, quick stops, and secure foot placement. Xero Shoes product team isn’t just made up of footwear experts, they’re pickleball players, too. That’s why they spent a lot of time dialing in a shoe that lets your feet move naturally while staying stable when the pace picks up. Our Design Director Kristina Funck says, “We spent a lot of time on the internal gusset system that cups your foot to make sure you’re super stable. The 360 Rally gives you stability, power and confidence to be surefooted on the court. Our Chief Product Officer, Michael Pao says, “We’re taking what our shoe is great at – natural movement and court feel – and enhancing it with our minimal to the max philosophy. Minimal ingredients for maximal performance.” About the Expert: Connor Derrickson is a trainer to top pickleball pros like Anna Bright and Hayden Patriquin as well as amateurs, helping players train better footwork, court movement, and body control. As a Xero Shoes partner, Connor has extensively tested the 360 Rally and worked together to develop the workout plan. Connect with Connor: Instagram | YouTube | LinkedIn 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.
The Shoes Powering Isaiah Stewart in the Playoffs
When Isaiah Stewart takes the floor in the playoffs, he's not wearing the usual names you'd expect to see on an NBA court. What most people don't know is that he's been doing it in a minimalist shoe that most of the league wouldn't dare try. He's playing in Xero Shoes X1, the barefoot basketball shoe built on the belief that less is more. "I feel like I’m gaining a lot by switching from a standard basketball shoe. I feel very grounded. I play with a lot of force, strength and power, and the Xero X1 shoes allow me to function like the human body should." For the playoffs, you'll spot Isaiah in his exclusive Warrior Red colorway, designed in collaboration with Xero Shoes' product team. It pulls from his mindset: aggressive, relentless, fearless. It's built for players who go all in. Pat Benson of Sports Illustrated interviewed Isaiah at the beginning of the season to learn more on why he made the switch. Read more: Isaiah Stewart Stays Ten Toes Down in Barefoot Basketball Shoes Do Minimalist Shoes Work for Basketball? The instinct for athletes sometimes is about "going bigger" — more cushion, more support, more tech. Stewart went the other direction, and the X1 was engineered to back that decision up at the highest level: Lightweight Power Pilot testing indicated the X1 may generate higher peak ground reaction forces than traditional basketball shoes — translating to more powerful jumps, faster acceleration, and superior energy transfer from floor to foot. When Stewart says he plays with force, this is part of why. Court Grip A multidirectional traction pattern supports lightning-fast direction changes and quicker reactions. On a playoff court where every half-step matters, that kind of grip isn't a nice-to-have — it's a difference-maker. Balance & Control A zero-drop sole keeps you balanced and connected to the floor, improving stability, ground awareness, and proprioception. Every move feels intentional. Every cut, every post-up, every closeout — responsive and grounded. Making the Switch: Isaiah's Tip "Transition is different for everyone. I started by walking barefoot and wearing barefoot shoes, plus I did foot exercises. So, when I made the transition to the Xero X1 basketball shoes, it felt natural to engage my feet and feel them function like they should."
Genesis DIY Sandal Kit: Customize Your Own Barefoot Sandals
You asked. So we brought it back. The Genesis DIY Sandal Kit returns to where it all began — a simple, handmade solution that grew into something bigger. When we paused the DIY kit during our Shopify migration in October 2025, we didn’t expect much reaction. We were wrong. You kept asking for it — again and again. What started as our original product is still one of the most meaningful. That’s why it’s back, and why we’re calling it what it is: the Genesis DIY Sandal Kit. The Origin Story Before Xero Shoes was a brand, it was a solution. Back in 2009, founders Steven Sashen and Lena Phoenix weren’t trying to build a company — they were solving a personal problem. Steven was a Master’s All American Sprinter, but his training was regularly sidelined by injury. Inspired by Born to Run, Steven tried running barefoot and felt an immediate difference. You can’t be barefoot all the time, so that’s when he tried making his own huaraches, same sandals worn by the Tarahumara tribe in Born to Run. Others in his run club wanted a pair, too. What started with friends in Boulder quickly spread. People weren’t just wearing the sandals — they were making them. Choosing their own cords. Experimenting with tying methods. Creating something uniquely theirs. Everything was done by hand. Steven and Lena turned the living room into the workspace. They sourced cord and rubber from hardware stores and shipped kits from the local post office. That’s when it became clear: this wasn’t just a sandal. It was a different way to think about footwear. The DIY Kits built a quiet, cult following among barefoot runners, minimalist hikers and conscious consumers. Over time, the design showed up in unexpected places — including Australia Fashion Week in 2023, and across fashion and culture in 2024 and 2025 as minimal, functional sandals re-emerged. But this isn’t about trend cycles. The Genesis DIY Sandal Kit is the origin of everything we do. Pictured below is Steven and Lena with more than 500 orders (2013). Re-Introducing the Genesis DIY Sandal Kit This is the starting point. The Genesis DIY Sandal Kit strips things back to what matters: a thin, flexible sole and a durable cord system. No unnecessary structure. No overbuilt features. Just what you need to move naturally. It’s simple by design — and that simplicity is intentional. But what makes this different isn’t just how it feels. It’s how you experience it. You don’t just open a box and put something on. You open a box and start creating. You choose the look. You control the fit. You shape the final result with your own hands. That’s what this kit offers: A hands-on, customizable design A sense of ownership and craftsmanship A simple, approachable process from start to finish Because this isn’t just something you wear. It’s something you make How to Make Your Genesis DIY Sandals Ready to create your own customized sandal? Everything you need to build your sandals is included—plus a few simple tools you likely already have at home. Your Genesis DIY Sandal Kit comes with the following: CordChoose from 18 different colors. The 100% polyester cord is soft, durable, water-resistant, and designed to hold its color over time. Want to switch up your look later? You can grab additional cord options here. FeelTrue Outsole Pick between Black or Mocha Earth, with two thickness options: 4mm or 6mm. Both give you a close-to-the-ground feel while still protecting your feet. (For reference, our Genesis sandal is 5.5mm.) Hole Punch Used to create the toe hole for your custom fit. You’ll also need a few basic tools (not included): Hammer Lighter Magazine or thick paper (to protect your surface while punching the hole) Optional: pliers, bobby pin, or lacing tool for easier threading The video below provides a visual, or you can also follow the step-by-step written instructions. Prep Your Sandals Step 1: Find Your Size Before buying your sandals, determine your foot length (you’ll select from options A–K). Place a blank piece of paper on the ground against a wall Stand with your heel touching the wall Mark your longest toe Measure heel to toe with a ruler Choose the closest size. Step 2: Mark Your Toe Hole Placement Now it’s time to customize your fit. Place your foot on the sole and mark a spot about ¼ inch in front of the webbing between your big toe and second toe. Prefer a slightly different feel? You can shift the hole slightly toward your second toe. Step 3: Punch the Toe Hole Place the sole on a magazine or thick surface. Hold the punch straight (perpendicular) to the rubber. Use a hammer to punch your hole. Depending on the 4mm or 6mm outsole, you may need to do a few whacks to punch through the rubber. Note: The 6mm sole may require a few extra hits. Step 4: Create a Stopper Knot Before lacing, you’ll need a stopper so the cord doesn’t pull through the toe hole. You have two options: Option A: The Figure-Eight Knot Form the knot: Take the end of your lace, go over the top, wrap it around, and pull it back through the loop you created. Flatten it: As you pull tight, shape the knot with your fingers to keep it as flat as possible so it won’t bunch up under your foot. Seal the knot: Briefly apply a lighter's flame to seal the knot without burning it. While warm, press it flat with your fingers or a pair of pliers. Option B: The Melted Lace Bead (For polyester or nylon laces only) Fray the end: Shred or fray the end of your lace. If your lace has a metallic reflective tracer, cut it off first, as it burns at dangerous temperatures. Melt the bead: Carefully use a lighter to melt the frayed ends into a bead. Try to avoid letting it catch fire, though it may happen. Shape and cool: Immediately press the melted end firmly onto a metal tool, like pliers, to flatten it. Let it cool and harden completely for about a minute. Step 5: Make Threading Easier Getting the cord through the holes can be tricky. Try one of these: Melt a firm tip: Heat the end of the lace with a lighter (do not burn it) and press it with your fingers to form a firm, plastic-like tip that pushes easily through the rubber hole. Remove the core: If the lace is still too thick, pull the inner core out by about half an inch and cut it off. Stretch the outer lace back over the empty space, heat it, and pinch it into a smaller, firmer point to push through. Use a hairpin tool: Feed the lace through the looped end of the included hairpin lacing tool. Push the two prongs of the hairpin through the sole's hole, and use pliers to grip and pull the pin (and the lace) completely through. Now you’re ready to actually lace your sandals! Lacing Your Genesis DIY Sandals In this video, you can see how a little bit of handiwork and creativity turns into your own unique sandals from our Genesis DIY Sandal Kit. Don’t worry, it’s easier than it looks! Step 1: Thread the cord through the toe hole Insert the cord through the toe hole from bottom to top. The knot should be on the bottom of the sole. Step 2: Thread the cord through the outside ankle hole Bring the cord to the outside ankle hole and thread it from top to bottom. Bring the cord toward the front of the sandal, then loop it underneath and back around to create a loop around the outside ankle hole. Step 3: Run the cord across the heel Take the cord across the back of the sandal where your heel strap will sit. Step 4: Thread the cord through the inside ankle hole Thread the cord through the inside ankle hole from top to bottom. This time, loop the cord from the back to the front to create a loop around the inside ankle hole. Step 5: Tie the main knot Starting with the cord coming from the inside ankle hole: Loop it over and then under the top cord coming from the toe hole. Then loop it over the inside ankle loop and over the outside ankle loop. Thread the cord through the triangle-shaped opening created by the cords. Pull tight. This secures the main structure of the sandal. Step 6: Create a second cord pass. To create the double-cord design: From the center knot, bring the cord down toward the inside ankle loop. Loop it under the top cord. Then bring it over the cord that forms the heel backing. This creates a locking wrap that helps hold the strap in place. Step 7: Lace around the heel Bring the cord around the back of the heel: Loop it under the outside ankle loop Then under the lower heel cord Then over the top cord coming from the toe post At this point, you should see two even lines of cord running from the center huarache knot, around the ankles, and across the heel. Step 8: Finish the final knot Slip the sandal on your foot before tying the final knot and trimming excess cord. To secure everything: Slightly loosen the center knot Thread the cord through once more Pull tight to lock it into place Trim off remaining cord Step 9: Adjusting the fit The final step is all about personal preference. Adjust until the sandal feels secure and comfortable on your foot. Everyone will have their own preference for the final fit for the knot placement, cord tension and footbed. Knot Placement: Adjust top knot to what feels right – closer to your toes or further back to your shin. Cord Tension: You’ll want the cord to feel snug but comfy, likely fitting a finger or two under the cord. If your sandals feel too loose, the footbed can move around under your foot or the cord can rub your foot. Footbed: You can trim the footbed with a pair of scissors to better fit the shape of your foot. Ensure there are a few millimeters of rubber in front of your longest toe and behind your heel. Once the fit feels right, you do not need to untie the knot each time. You can simply slip the heel strap on and off. You’ve done it! We can’t wait to see what you design! Tag us @xeroshoes to show off your style.
What are Zero-Drop Shoes?
You may have heard of the term, “zero-drop” as it relates to our shoes. But what exactly does it mean? Zero-drop simply means your heel and forefoot are at the same height. If you’re standing barefoot on flat ground, this is your body’s natural position—balanced, aligned, and stable. Now compare that to most modern shoes. "Zero Drop" is not just a footwear industry term anymore. It’s an essential part of Xero Shoes’ barefoot DNA. In this blog, we’ll break down what zero-drop shoes are, how they compare to traditional footwear, and why they’re a key part of natural movement. What Is “Heel Drop” in Shoes? Most traditional shoes are built with an elevated heel, meaning your heel sits higher than the ball of your foot. This design was originally intended to cushion impact in runners. But here’s the catch: That elevated heel can subtly shifts your body forward and changes how your body moves. That’s why a non-negotiable with barefoot shoes is a zero-drop design. Having your entire foot from heel-to-toe in one plane allows for natural movement. A barefoot shoe’s thin, flexible sole allows your feet and toes to bend and flex. Zero-Drop vs. Traditional Shoes Here’s the simplest way to think about it: Traditional Shoes: Elevated heel (positive drop) Thick cushioning Stiff structureToe spring (toes pushed upward) Barefoot Shoes (like Xero Shoes): Zero-drop (level from heel to toe) Thin sole for ground feedback Flexible so your foot can move naturally Foot-shaped design for natural toe splay The Big Misconception About Zero-Drop You may have seen many footwear brands promoting “zero-drop” shoes. Sounds like a step in the right direction, right? Sometimes. But not always. Here’s where things get misleading. Not all zero-drop shoes are barefoot shoes. Not all zero-drop shoes promote natural movement. Some shoes are labeled “zero-drop,” but still: Have added cushioning that limits groundfeel Feature stiff soles that limit natural movement Include toe spring (where your toes are pushed upward unnaturally) So while the heel height might be level, the overall experience is still far from barefoot. Zero-drop alone doesn’t equal natural movement. What Actually Makes a Shoe “Barefoot” If a shoe truly supports natural movement, it’s not just about drop. It’s about the full package: Zero-drop (level heel and forefoot) Thin sole for ground feedback Foot-shaped design so your toes can spread naturally Flexibility so your foot can move naturally No forced arch support Miss one of these, and you’re not really getting the benefits people associate with barefoot shoes. We design Xero Shoes to be minimal to the max: Everything you need to optimize your body’s natural movement. Nothing you don’t. Why This Matters for You It’s easy to get caught up in labels like “zero-drop” or “minimalist.” But the real question is: Does the shoe let your foot move the way it’s designed to?That’s what actually matters. When your footwear works with your body instead of against it: Movement feels more natural Your feet can function the way they’re supposed to And comfort comes from alignment—not artificial support Or put simply: The goal isn’t just a flatter shoe. It’s a freer foot. 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.
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.
Barefoot Shoes for Weightlifting & Strength Training
Think about the last time you went to the gym. You probably planned your outfit. But when was the last time you thought about your shoes? Unless you're a competitive lifter, chances are you just grabbed whatever sneakers you had — the same pair you run in, walk the dog, even run errands. And if that’s the case? You might be leaving strength gains on the floor. Why Do Some Weightlifters Workout Barefoot? When you deadlift, swing a kettlebell, or press a barbell overhead, what’s the first thing you feel your body do? Your feet push down into the ground. That downward force is your foundation. And if your foundation is unstable, your lift is compromised. To create real stability, your feet need three things: A wide base (toes able to spread naturally) Ground feedback (so your brain knows what your feet are doing) Active muscular control (which begins with that sensory feedback) Think about walking on stilts. Or walking with two pillows strapped to your feet. It’s awkward, right? The higher and softer the platform, the less stable you feel. That’s what happens with thick, cushioned shoes. Foam compresses and traditional shoes that have added cushion in the heels (added heel drop) shift your weight forward. Narrow toe boxes squeeze your base. And the padding absorbs force you’re trying to send into the ground. If strength begins with the feet — and many lifters swear it does — then unstable footwear could hamper your potential. The Benefits of Working Out Barefoot Training barefoot gives you: Better balance and stability. Direct ground contact creates a solid base compared to shoes, where cushioning and heel padding can mess with your weight distribution. Improved proprioception. That’s your body’s ability to sense position and movement. When your feet feel the floor, your brain can fine-tune balance and coordination. Better form. When lifting barefoot, your feet and toes can better grip the ground and maintain balance, which translates into better technique. Natural force transfer. Instead of force being absorbed by thick cushioning, it goes directly into the ground — and back up through your body. But most gyms won’t let you lift barefoot. Going fully barefoot isn’t always practical (or sanitary). That’s where barefoot training shoes come in. Barefoot Shoes for Weightlifting If you want the benefits of barefoot training with protection, a barefoot, zero-drop shoe is your best bet. Zero drop means your heel and forefoot sit level with each other. No artificial forward tilt. No raised heel throwing off your posture. Here’s why that matters: You stay closer to the ground. Your weight stays balanced. Your mechanics stay natural. Xero Shoes are designed with: A thin, flexible sole for real ground feel A wide toe box so your toes can spread for stability Lightweight construction so your shoes don’t become ankle weights Research even shows that simply walking in minimalist footwear strengthens foot muscles as effectively as dedicated foot exercise programs. Imagine what lifting in them can do. Strong feet = stronger foundation. Stronger foundation = stronger lifts. Tips For Transitioning To Barefoot Exercise If you’ve been wearing thick, cushioned shoes for years, your feet have likely been underworked. Don’t rush the transition. Start Slow If you’ve never worn minimalist shoes before, you’ll want to introduce them the way you would any new exercise or gear—slowly. Build Foot Strength You need to wake up your foot muscles, so start with easy foot balances and strength exercises. A 2019 study by Dr. Sarah Ridge found that walking in minimalist shoes strengthens the muscles in your feet as much as following a foot strengthening exercise program. Increase Gradually As your feet and muscles get stronger, slowly increase the duration and intensity of your workouts. Add just one new exercise or movement at a time to avoid overexertion. Listen to Your Body Some muscle soreness is normal. Rest when needed. Don't push yourself too hard too quickly or ignore any discomfort. 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.
Easy Ways to Improve Your Fitness in 2026
We asked fitness experts for achievable tips to elevate your fitness game this year. We're not talking about extreme makeovers; we're talking about small, sustainable changes that can make a big difference. Keep reading for expert tips on walking, running, workouts, and more. Your Fitness Experts Muscle by Maria Karl of LIV Better Fitness Kristina of Fit & Bendy Born To Run Coach, Eric Orton Muscle by Maria "Walking is a simple, yet effective way of improving your overall health. Studies have found that aiming for a daily step count of 7,000 to 10,000 steps can contribute significantly to: Cardiovascular fitness Weight management Mental well-being Cognitive function Prevention of chronic diseases. Additionally, regular walking increases daily NEAT (Non-Exercise Activity Thermogenesis), which plays a significant role in your overall calorie burning and metabolic health." Follow Muscle by Maria for more fitness tips. www.musclebymaria.com Instagram: @musclebymaria Karl of LIV Better Fitness "Are you feeling the effects of aging, such as aches and pains you didn’t have before? As a busy parent, age seems to catch up to you in a hurry. You need to address these things now, rather than later. Everyone focuses on strength training and cardio, but few prioritize mobility and flexibility. All that you need to do is dedicate 10-15 minutes each day to basic stretching and mobility exercises, focusing on quality movement and range of motion. Target your weaknesses, rather than avoid them. Incorporate these into your warmups and cool-downs to save time. Trust me, your ankles, knees, hips, and shoulders will thank you." Follow Karl of LIV Better Fitness for more fitness tips. www.livfitkarl.com Instagram: @LiveFitKarl Kristina of Fit & Bendy "A little bit of exercise is vastly better than no exercise at all. Not every workout has to be a 10 mile uphill sprint! If you are feeling tired, busy, or injured, just do what is available to you even for just a few minutes here and there. Doing clamshells while watching a movie is still exercise, and it’s still worth doing." Follow Kristina Cañizares of Fit & Bendy for more fitness tips. www.fitandbendy.com Youtube: @FitandBendy Born To Run Coach, Eric Orton "How To Start Running Successfully: The biggest mistake beginning runners make is running too hard and doing it for an outcome like weight loss or fitness. So try these steps for success:When first starting, only run at a FUN, enjoyable effort. Include walk breaks to keep the effort easy. Run for as long as it is fun, and then stop and walk. Run less, but more often. Keep it fun, and the fitness will follow." Follow the Born to Run Coach, Eric Orton, for more fitness tips. www.ericorton.com Youtube: @BornToRunCoach Instagram: @borntoruncoach
Why We Made the 360 Rally
Meet the Xero 360 Rally — a lightweight, minimal training shoe built for athletes who move fast, cut hard, and demand control from the ground up. The 360 Rally is designed around the principles of natural movement, delivering unmatched ground feel, stability, and agility so your body can move the way it’s meant to. From strength sessions in the gym to fast-paced rallies on the pickleball court, this shoe keeps you connected, balanced, and ready to react. With a low-to-the-ground feel and flexible design, the 360 Rally supports quick pivots, precise footwork, and explosive movement without sacrificing comfort. It’s grounded enough for strength training, yet agile enough for dynamic, multi-directional play. Natural movement, built for performance — and built for longevity. Train with intent. Compete with confidence.
Which Scrambler Is Right for You?
Whether you’re headed out for an easy day on the trail, setting off on a multi-day trip or aiming for a new speed record, there’s a Xero Shoes Scrambler that will be the perfect fit for your adventure. This guide will help you choose which Scrambler is right for you.Like all our shoes, the Scrambler family is rooted in barefoot principles… Wider, foot-shaped toe box designed to let your toes splay for greater comfort and balance. Zero-drop heel promotes natural posture and movement for improved stability and agility. Thin, flexible sole gives you ground feedback to help you move better over any type of terrain. They’re also more lightweight than you would expect any hiking shoe to be. You know how, at the end of a long day of hiking, the first thing you want to do is take off your shoes? You won’t feel like that in any version of the Scrambler. Even after putting in the miles, your feet will still feel good.But each Scrambler has unique features that will determine the best choice for you… *eVent Membrane: Designed to withstand any weather condition, eVent® BIO Footwear is a waterproof and planet-positive laminate that combines cutting edge technology with highly renewable plant-based materials. Derived from tall oil, a byproduct of wood pulp, BIO Footwear offers good abrasion resistance, ensuring your shoes stand the test of time.*Michelin Fiberlite: The thin Michelin fiberlite technology in the sole gives unparalleled strength, flexibility, and lightness. Plus, with mud-shedding lugs inspired by Michelin’s high-performance mountain bike tires, you feel the confidence that comes from incredible grip.The Scrambler Trail SeriesThe Scrambler Trail Series features a mix of mid- and low-cut, waterproof and non-waterproof hiking shoes made for day hikes and backpacking trips. The grippy lugged outsoles are up to tackling moderate terrain and the barefoot design means these are comfortable for long days on the trail.Scrambler Trail Mid – All-Day Comfort for Warm, Dry HikesThis hiking boot is highly breathable with an abrasion resistant upper that’s ready for tough terrain. The gusseted tongue keeps debris out. The durable mesh upper with welded overlays provides lightweight, flexible protection. The larger lugs give you ample traction for confidence and agility on the trail.The Scrambler Trail Mid keeps feet cool and comfortable throughout the day, even when you’re putting in a lot of miles.You’ll also enjoy good ankle protection that doesn’t feel too stiff. And the lacing system ensures a snug but not restrictive fit… important to feeling confident when you’re hiking on uneven ground.Bottom Line: This is our most comfortable hiking boot for warm, dry hiking conditions. If you’re putting in a lot of miles, hiking over uneven terrain, and enjoying a sunny day… that’s the perfect setting for the Scrambler Trail Mid.Scrambler Trail Mid WP – All-Day Comfort No Matter the Terrain or WeatherOur Scrambler Trail Mid WP is the waterproof version of the Scrambler Trail Mid.You’ll enjoy the same lightweight comfort, durability, and rugged traction, but with the added protection of being waterproof. The XeroTex™ membrane and gusseted tongue keep water and debris out. The mid-cut design offers the ankle protection you want for longer or more technical hikes. Even when you’re hiking a steep trail on a rainy day, you’ll feel secure on your feet… and your feet will feel dry and comfortable. Bottom Line: When you want to put in the miles no matter the terrain or the weather, the Scrambler Trail Mid WP is a great choice. This boot is waterproof and grippy — perfect for cool, wet conditions — but still comfortable on warmer days.Scrambler Trail Low WP - A Low-Profile, Waterproof Trail RunnerIf your favorite weekend activity is a long day hike exploring somewhere new, then the Scrambler Trail Low WP could be the perfect Scrambler for you. Featuring the same abrasion-resistant mesh upper with welded overlays as the Scrambler Trail Mid, this trail runner gives you the lightweight, flexible protection you want on rough terrain.You’ll feel light and agile on your feet in any weather, and your feet will stay dry in soggy weather conditions and through stream crossings. Bottomline: A low-profile, waterproof trail runner that can handle serious hiking conditions.The Scrambler Michelin SeriesThe Scrambler Michelin Series features hiking boots and trail running shoes with our Michelin fiberlite sole. Made in collaboration with Michelin (the car and bike tire company), these soles boast unparalleled strength and flexibility while being unexpectedly light.Whether you’re out for a run on your favorite trail or tackling technical terrain, the combination of exceptional grip and lightweight design make the Michelin series a great choice.Scrambler Mid II – Ultra-Light Hiking Boot with a Michelin Fiberlite SoleThe Scrambler Mid II is up to the technical needs of an epic hike, but so comfortable, you won’t mind leaving them on when you finish your day.This boot’s Michelin fiberlite sole is combined with mud-shedding lugs so you have incredible grip on the trail.The Scrambler Mid II’s abrasion-resistant, vegan-friendly, breathable upper and welded sidewalls keep dirt and debris out of your boots. The moisture-wicking lining allows airflow even on the hottest days, so your feet stay dry and comfortable.Bottom Line: Whether you take it for a day trip or a speed hike, the Scrambler Mid II offers all the capability of a robust hiking boot while feeling more like a shoe.Scrambler Mid II WP – Ultralight Waterproof Hiking BootIn the Scrambler Mid II WP, you get a bio-based internal membrane that’s 100% waterproof but that allows moisture to escape. That means even when you’re working hard, your feet will remain dry and comfortable.We’ve paired the best in waterproof protection with the superior grip of our Michelin fiberlite sole and a tightly woven, abrasion-resistant, breathable mesh upper that keeps debris out and that’s durable in the face of rough terrain Bottom Line: Whatever you need, the Scrambler Mid II WP delivers… comfort on long hikes… grippy on technical terrain… waterproof for when the weather gets soggy… and lightweight so you feel agile on the trail.Scrambler Low – Lightweight Trail Runner with Exceptional TractionRace, hike, scramble, and explore in the Scrambler Low.In addition to outstanding grip from the Michelin fiberlite sole, in the Scrambler Low you’ll also enjoy exceptional breathability, so your feet stay comfortable and dry, even when you’re working hard.When you’re running over distances, enjoying a leisurely walk, or putting in the miles on the trail, the Scrambler Low gives you all-day comfort on the road, trail, or gravel paths. Bottomline: Comfortable from the moment you put them on — great performance for a variety of activities and terrains.Scrambler Low EV – High-Performance Trail RunnerIf what you need is an all-terrain shoe with a barefoot feel and just the right amount of protection to feel the trail and enjoy every step, the Scrambler Low EV is the right call.The outsole, with Michelin Fiberlite technology, provides lightweight grip with unparalleled flexibility for confidence and agility on the trail. This shoe fits like a glove — so comfortable, you might forget you have it on.And they’re made to be tough, breathable, and quick drying, so whatever you do in them, you can count on doing it in comfort. Bottomline: This is our lightest trail runner yet. You’ll find it tough, breathable, and comfortable on or off the trail.Every Xero Shoes Scrambler gives you a true-to-barefoot experience. You’ll enjoy more room for your toes, zero drop for natural posture, and thin, flexible soles for good ground feel. That all adds up to all-day comfort no matter how you love to spend your time outdoors. For trail-running, day-hiking, and back-packing, you can’t beat the comfort, durability, and flexibility of the Scrambler series.
HFS Original or HFS II... Which One Is Right for Me?
Five years ago we launched the HFS road-running shoe, which became a huge favorite with barefoot enthusiasts for running and many other activities, as well.Then a little over a year ago, we launched the updated HFS II.Since many people owned both versions, we did a survey and asked which they liked better, the HFS Original or the HFS II… And the clear winner was… both.Survey results were 50/50 almost down to the number. You spoke. We listened.That’s right, the HFS Original is back! But that brings up a question…What’s the Difference Between the HFS Original and the HFS II? HFS Original vs HFS II - Which Is For You?Which HFS is right for you will depend on what you want from your running shoe…HFS Original – For a More Barefoot FeelIf you want as little as possible between you and the road when you run, then the HFS Original is the shoe for you. The HFS Original gives you: A closer connection to the ground A more responsive feel More ground feedback for more natural movement and agility. When we designed the HFS II, we added a thin BareFoam™ layer to the sole for some extra protection.If you’re a barefoot purist, or an experienced barefoot runner, this layer may be more than you want in your shoe. And indeed, some of our “most barefoot”Xero Shoes fans are the ones who asked us to bring back the HFS Original.HFS II – An Extra Layer of ProtectionThe HFS II has that thin BareFoam™ layer to provide an added bit of protection. If you’re newer to barefoot running or just prefer a different balance between protection and ground feel, then the HFS II can be your go-to shoe, not just for running, but for pretty much any activity.We also added a new, lugged tread tread to make the HFS IImore off-road friendly. If you do a mix of road and off-road running, then the HFS II may suit your needs better.While the HFS II has a slightly thicker stack height than the HFS Original, its sole looks thicker than it actually is. We’ve wrapped the BareFoam™ layer, cup-like, around the upper, giving the HFS II the illusion of a thicker sole while staying true to our barefoot ethos.Choose What’s Best for YOU!The HFS Original and the HFS II both give you barefoot-inspired comfort and performance. They each look great on your feet. And they’re both built to last and backed by our 5000-mile sole warranty.Whichever you choose, you’ll enjoy the benefits of Xero Shoes’ barefoot-inspired DNA. Wider, foot-shaped toe box that lets your toes relax and splay. Zero-drop, non-elevated heel for natural posture, which your joints will appreciate. A thin, flexible sole that lets your feet bend, move, and feel the way nature intended. So lightweight you might forget you’re even wearing them. Some people have asked if HFS means "Happy Face Shoe" or "Happy Feet Shoe" or something else. Whether you prefer the most barefoot feel possible or like the added protection that comes with a thin layer of BareFoam™, there’s an HFS that will give you happy feet and a happy face!
New Year, Better You – Tips for Getting Back to the Gym
Getting into better shape—and feeling better all around—is on a lot of people’s minds this time of the year. And with that (usually) comes getting back to the gym and setting some fitness goals. If you want to achieve the results you’re working toward, the key isn’t just getting back to the gym, but to keep going to the gym… not just for a few weeks, but as part of your routine throughout the year. Some of the reasons that people stop going to the gym just a few weeks into January is because they get sore—or even injured—as they’re trying to improve their fitness. David Freeman, Performance Coach and Xero Shoes partner, has a few tips to help you enjoy a more successful year, to stick with your fitness goals, and to feel good while you’re doing it. 5 Tips for Getting Back to the Gym and Building a Successful Training Habit 1. Start Where You Are As the New Year starts, it’s common for your motivation to be high, which is great. But that high level of motivation can also turn into impatience for the outcome you’re after. And that impatience can lead to you pushing yourself harder than is healthy. David recommends starting where you are. He says, “Transitioning back into training isn’t about doing it all at once. It’s all about consistency. Just like Xero Shoes prioritizes natural movement and reconnecting with the ground, approach your training as a way to reconnect with your body. Begin with foundational movements and gradually build intensity once the mechanics have been mastered.” By focusing on small, steady gains and consistently showing up for your workouts, you’ll build a habit that sticks… and that’s going to deliver far better results than stopping and starting throughout the year because you get discouraged… or worse, injured. 2. Prioritize Form and Function. It’s so tempting to throw yourself into your workouts right from the start, to push yourself to lift more, go hard, and last longer. But that’s a recipe for injury and discouragement. What David recommends instead is to focus on form and function first, saying, “Before diving into heavy loads or complex movements, focus on perfecting your technique. Proper movement patterns not only prevent injuries but also ensure sustainable progress.” So, give yourself a break. Instead of trying to lift more or run further every week, spend the first weeks of the year learning the proper form and movement for your favorite exercises. Then once you have that down, you can start pushing for gains. 3. Listen to Your Body. A flexible mindset is key to building a successful workout habit. It’s helpful to schedule your workouts and to know ahead of time what you plan to accomplish in each session. But it’s equally important to pay attention to how you’re feeling, and to adjust your workouts as needed. David cites listening to your body as a key element to building a long-term workout habit. He says, “Training, like wearing minimalist footwear, is about awareness. If you’re feeling tight, tired, or stiff, incorporate mobility work or active recovery. Over time, this will enhance your performance and minimize your setbacks.” When you have to adjust a workout plan, remind yourself that you’re working smarter, and that will provide better results in the long run. 4. Set Achievable Fitness Goals. Having a big goal is great, but a big goal can take a long time to reach, which can be rough on your sense of motivation and accomplishment. Identify smaller fitness goals along the way that you can hit faster. David recommends you “break your fitness journey into milestones. Whether it’s completing a certain number of reps, increasing the weight on your squat, or mastering a movement, having tangible goals keeps you motivated.” These smaller goals help you see (and celebrate) the progress you’re making which can stoke your desire to hit the next milestone on your path. 5. Create a Strong Foundation. Starting with basic movements and strength helps you build safely into more advanced activities. David says, “Just as Xero Shoes promote natural stability, your training should begin with foundational movements that strengthen your core and balance. Build from there to increase strength and performance.” As you head back to the gym and start building your fitness routine for the year, keep these five tips in mind to create a consistent, healthy habit that will set you up for success. And to get started, try these exercises, recommended by David, to begin building your strong foundation. 4 Exercises to Build Functional Strength and Put You on Track to Achieve Your Fitness Goals Box Jumps Box jumps provide cardiovascular intensity while increasing your body’s ability to move explosively. They also help you work on balance, mobility, and coordination, making them an exercise that gives you layers of benefits. Start with a small box—six inches is a good place to begin if you’ve never done box jumps—and focus on your form and movement. Then, as you perfect your technique, add height in increments. David’s Tip: Focus on landing softly with control, keeping your feet under your hips and your knees slightly bent. Think about "floating" onto the box and minimizing impact… similar to how Xero Shoes encourage a light, natural step. Strength-Building Focus: Use your arms to generate momentum, engage your glutes and quads on the jump, and work on improving height over time while maintaining perfect form. Battle Ropes You’ve seen battle ropes in movie montages, but have you ever tried them? When you do, you’ll quickly discover they provide a full-body workout, challenging your strength and stamina. Battle ropes may look easy, but pace yourself. It might surprise how quickly you start to feel uncoordinated. David’s Tip: Stand grounded with your feet hip-width apart, knees slightly bent, and core engaged. Move the ropes in fluid, powerful waves to work both upper body and cardio simultaneously. Strength-Building Focus: Incorporate intervals—go hard for 20-30 seconds, then rest. Over time, increase the duration or resistance to build endurance and upper-body strength. Barbell Squats A squat is one of the most functional movements there is. You likely perform a squat motion multiple times during your day—any time you pick up something from the floor and lift it, you’re engaging in a squat (or you should be!). Improving your ability to do a squat—and to lift more when you do—increases your core strength and stability. David’s Tip: Keep your chest lifted, core braced, and feet hip-width apart with your toes slightly outturned. Imagine you're gripping the ground with your feet, just as you would in minimalist footwear, to maintain balance and alignment. Strength-Building Focus: Gradually increase the weight, focusing on depth and full range of motion. Add tempo work to improve control and stability. Burpees Burpees combine functional movement with a broad range of motion and explosive energy, strengthening your body in many ways simultaneously. David’s Tip: Move explosively but stay in control. Focus on a solid push up position at the bottom with your chest making contact to the ground and then transitioning to a powerful jump at the top. Strength-Building Focus: Add variations like target jumps to increase intensity. For endurance, aim to increase the number of burpees you can complete in a set time. Focus on Your Foundation First When you focus on building a strong foundation and engaging in natural movement, you’ll set yourself up for more success in the coming year… and you’ll feel better and enjoy every moment more. “By combining these tips with Xero Shoes philosophy of natural movement, you'll develop strength, agility, and endurance that’s both functional and sustainable. Stay grounded, stay consistent, and go get after it!!” - Coach Freeman Natural movement starts with shoes that let your feet move the way nature intended. Check out these favorites for getting back to the gym… 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.
