“The Dream Shoe”: A Partnership with Xero Shoes & Born to Run 2 Authors
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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 Habit1. 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 GoalsBox JumpsBox 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 RopesYou’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 SquatsA 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.BurpeesBurpees 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 FirstWhen 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 FreezyNatural 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.
Benefits of Barefoot Running
Barefoot running is more than just a trend. Many runners choose to ditch their shoes simply for the freeing feeling of running in bare feet. But people who run barefoot may enjoy many benefits beyond that. Keep reading to learn the top reasons why you should consider running in your bare feet or making the switch to barefoot shoes. The Benefits of Barefoot Running So what are the advantages of barefoot running? Here are the benefits runners may experience when running barefoot. Benefit 1: Running Barefoot Helps Strengthen Your Feet We know from studies that runners who wear barefoot shoes for walking may strengthen the muscles in their feet, ankles and calves. When you move in bare feet, it stretches and lengthens the small muscles, tendons and ligaments in the foot. Strong foot muscles can enhance your balance and stability and may reduce the risk of injury. It may contribute to improved posture, as well. Benefit 2: With No Shoes, You Can Spread Your Toes Another benefit of going barefoot is being able to spread your toes. Getting out of shoes with pointy toe boxes that squeeze your feet and going barefoot allows for a more natural movement when running or walking. When your toes can splay and spread out naturally, you may experience improvements in balance and stability. Benefit 3: Running Without Shoes Enables Better Footstrike “Footstrike” describes which part of your foot contacts the ground first when you walk or run. Running barefoot provides you with better control of your foot position and helps you contact the ground first with forefoot or midfoot, rather than heel-first, which can lower risk of injury. When you land mid-strike or fore-strike without overstriding, you’re using your legs as springs, helping improve your running form. Benefit 4: Barefoot Running Can Help Improve Posture Our feet are the foundation of our posture. Shoes that squeeze your toes together and have an elevated heel can alter your posture and balance. Ditching your shoes to run barefoot allows you to be flat footed, which helps improve your posture and enables natural running form. Benefit 5: Running in Bare Feet May Reduce Stress on Joints Running frequently can be hard on your joints. Many running shoes have excessive padding, which may result in greater force through your joints. Running barefoot means your foot is flat, potentially reducing the load on the knee joints as you run. This encourages a forefoot or midfoot strike, which helps reduce stress on your knees joints. Can’t Run Barefoot? Try Barefoot Shoes Of course, in many cases, it’s not appropriate or safe to run barefoot. In those situations, barefoot shoes can provide you with the benefits of being barefoot while offering a layer of protection so you can safely feel the ground beneath you as you run. While “barefoot shoes” sounds like a contradiction – you’re either barefoot or in shoes – the idea is that barefoot shoes give you the closest thing to a barefoot experience, while still offering protection when you’re walking, running, or doing any other activity. So, if you’re considering barefoot shoes, it’s helpful to understand the benefits of simply being barefoot because you’ll enjoy similar benefits when wearing barefoot shoes for your runs.Here are a few distinct features of barefoot shoes that mimic running barefoot and how they help runners: Natural-Foot Shape Barefoot shoes have a wider, foot-shaped toe box that does not squeeze your toes. Shoes with a wide toe box give your toes plenty of room to splay, letting your feet spread and relax. This allows your feet to function and move more naturally while running. Zero-Drop Barefoot shoes have “zero drop”, which means the heel-to-toe drop of a shoe is zero – in other words, your heel is level with the rest of your foot. Most traditional running shoes have elevated heels, which causes some parts of your body to be overworked and others to be under worked (also known as, IMBALANCE). Wearing barefoot shoes with zero drop can help improve body alignment. Flexibility Stiff shoes effectively bind the intricate muscles of the foot, preventing the natural movement of the muscles, bones and joints. Barefoot shoes provide more foot flexibility compared to traditional shoes, allowing natural movement of the muscles, bones and joints. Natural Foot Support Barefoot shoes have no arch support which helps to build foot strength naturally. With no excessive padding or support, your feet become their own support system, allowing you to build foot strength the more you wear them. And while this may seem counterintuitive, research shows shoes with arch support isn't all that it’s cracked up to be. When you have something supporting your arch, it can’t actually move through its full range of motion. Because barefoot shoes don’t have arch support, your feet can move freely and naturally, supporting themselves. Whether you have flat feet or high arches, having strong arches is the most important thing. Weaning off shoes with arch support can take time, but you may benefit in the long-run, by building up foot strength. Protective Thin Soles Thin and protective soles allow you to maintain a connection with the ground, making it easier for you to move confidently and strongly. Your feet have 200,000 nerve endings in each sole telling your brain what you're stepping on so it can control your body properly (starting with your feet) to navigate and adjust to the terrain. A thick, heavily cushioned sole mutes this connection between your brain and your feet. A study by Dr. Daniel Lieberman found that “traditional” running shoes with cushioning and elevated heels encourage runners to use a rear-foot strike with greater collision forces compared to the mid- or fore-foot strike and smaller collision forces of barefoot runners. A Word About Transitioning to Barefoot Shoes If you’re thinking of transitioning to barefoot running, treat it like going to the gym. Just as you would gradually increase your weight or volume the more you workout, gradually increase the amount of time you spend running in your barefoot shoes. And remember, your form is critical for long-term success. Closing Out: Benefits of Barefoot Running There are many health benefits to barefoot running. Whether you’re running in bare feet, or wearing barefoot shoes, you may enjoy the potential benefits of better form, and stronger feet, ankles and calves. Barefoot shoes allow you to run and move freely, so you can “Live Life Feet First”. Intrigued? Shop our men’s and women’s footwear selection here to find running shoes. 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.
Best Shoes for Wide Feet
If you have wide feet, finding shoes can prove to be a challenging task. Many traditional shoes have a narrow structure, especially through the midfoot and toe box. As a result, people with wider feet struggle to find something comfortable. The discomfort of poor-fitting shoes can lead to many issues over time, some of which can be serious. While many shoe brands offer wide sizing options, it’s often not enough to provide comfort, and many will find their toes are still pinched. Minimalist-style shoes may be a better, more comfortable choice for people with wide feet. Keep reading to learn why barefoot shoes and minimalist footwear may be the most comfortable shoes for wide feet. You’ll also see how finding a comfortable, properly fitting shoe could protect your feet from some of the long-term issues that may occur when you regularly wear shoes that are too tight or that pinch. When You Wear Shoes That Don’t Fit Your Wide Feet Too often, people with wide feet have a hard time finding shoes that fit. That can lead to wearing shoes that are too tight or narrow, despite searching for comfortable shoes and trying several different options. Even wearing footwear with a wide shoe size, you may still find your toes and feet feel crammed into the shoe. People who wear shoes that are too tight or fit poorly may experience long-term issues, including: Bunions: These bone deformities are painful and happen over time when there is pressure consistently put on the big toe pushing it up against other toes. One cause of bunions may be wearing shoes that have a narrow toe box. Corns and Calluses: Thickened skin can form in areas with pressure or friction. Blisters: Continuous rubbing creates these, and when you’re standing or walking in a shoe that rubs an existing blister, the pain can get unbearable. Hammer Toe: This deformity occurs when a toe becomes bent at its middle joint. One cause of hammer toe is shoes that don’t fit properly. Neurological Damage: Nerve compression can result in Morton's neuroma and other conditions. Pain and Postural Issues: Postural issues and pain can result from back, hip, and knee problems. Needless to say, these issues can impact your overall well-being and affect your balance, mobility, and posture. So what kind of shoes can help people with wide feet avoid these problems? If you find that the wide version of brands selling conventional or “normal” shoes don’t fit, it may be time to seek another option. Barefoot shoes are designed around a foot’s anatomy, including how your foot bends and flexes naturally as you move. As part of that design, you’ll find that these shoes have a wider, foot-shaped toe box that may be better at accommodating your wide feet. Comparing Traditional Shoes With Barefoot Shoes How are barefoot shoes different from conventional footwear? There are several key differences. For those with wide feet, these differences may be just what you need for the right fit. Conventional footwear typically has a raised heel, narrow toe box, and rigid sole. These features constrict natural foot spread and movement for anyone, but especially for anyone with wide feet. Barefoot shoes are different and offer multiple benefits for wide-footed people: A wider, foot-shaped toe box allows your toes to spread out naturally and doesn’t put pressure on your toes. Zero-drop-sole construction keeps the forefoot and heel at an even level against the ground, for natural gait and spinal alignment Flexible materials let the foot move and bend without restriction The minimalist design avoids unnatural support, letting foot muscles work and get stronger These features accommodate wide feet, providing comfort and flexibility without pinching your toes. Barefoot Shoes Provide Comfort for Those With Wider Feet If you've struggled to find comfortable shoes for wide feet, then barefoot shoes might be the answer. For anyone who stands, runs, or walks for long periods of time, barefoot shoes give their feet functional freedom. The zero-drop design, wide toe box, and minimalist structure let your feet move naturally. The enhanced flexibility and natural positioning allow you to enjoy your posture and full balance, so every step you take can feel more comfortable and stable. Xero Shoes: Made For Wide Feet Xero Shoes are designed for how human feet are shaped. They’re wide enough to let your toes spread and splay, and flexible enough to allow you to move freely and naturally. The good news is that we have all types of minimalist-style footwear for any activity, fitness level, or lifestyle–perfect for men and women with wide feet. We have shoes for running, walking, hiking, and just hanging out. We even have waterproof shoes and boots… all designed to comfortably fit your feet. In fact, here are a few publications that agree: Field & Stream features the Xero Shoes Scrambler Mid as the best hiking shoe for wide feet. MindBodyGreen recommends the best minimalist running shoe for wide feet is Xero Shoes' Prio. And our customers seem to agree with these publications! “I have extra wide feet and shoes always pushed my baby toes under so I was walking on them. So I figured I had nothing to lose by trying these. I am so thankful I did! I will never buy any other shoe again. Xero shoes are my hero!” “I’ve always had trouble finding shoes that fit my wide feet and these are just so comfy. I’ve tried other foot-shaped shoes but they were not as normal looking as these which go with everything. I should have gotten a half size down from my usual sneaker size but I switched to a thicker insole and it works.” No matter what type of shoe you’re looking for, our barefoot-style shoes are made to fit wide feet. Explore our selection of shoes to find one for any activity or lifestyle. Men’s Barefoot Shoes | Women’s Barefoot Shoes 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.
Working Out With Your Dog
It’s common knowledge that exercise improves your overall health and well-being. What’s less well-known is that the same is true for your four-legged furry friends.Pet parents want their dogs to be happy, and that means helping them be fit and healthy. Like people, dogs can be susceptible to obesity and the associated health risks. A regular exercise plan for your dog can help prevent or reduce obesity. In addition to the physical benefits, your dog may also get mental health benefits from exercise.Since fitness is important for both dogs and humans, why not exercise together? Your pup can be a great (and cute) workout companion, making workouts more fun and engaging, while also helping you maintain your commitment.Keep reading to discover some great ways to work out with your dog.Benefits of Working Out With Your DogAt first glance, the idea that dogs need exercise beyond their normal activities might seem silly. However, the number of benefits your pet can get from a regular exercise regimen is impressive. Better fitness Weight management Cognitive improvements Improved mental health Fewer behavioral problems Increased life span Reduces affects of aging Maintain muscle mass Reduce the risk of diabetes, heart disease, and other health issues Improve bone density and reduce joint pain and arthritis. Build muscle Improve sleep. A tired dog will sleep better. Socialization and obedience: the ability to remain close, sit when commanded, and stay calm on a leash. It’s a great bonding experience with their human companion! Not to mention, a pup that gets regular exercise will be happier and more engaged.For humans, working out with a dog can add a much-needed dash of fun to an otherwise generic workout.How Much Exercise Does My Dog Need?The consensus is to exercise 30 minutes to 2 hours per day. According to the American Kennel Club, the recommended amount of exercise needed can vary. The right number of hours and exercise intensity for your pup will depend on a few factors.Spot Pet Insurance adds: "Dogs thrive on regular exercise, but the ideal workout plan isn't a universal solution. It's crucial to tailor your dog's exercise routine to their individual needs, considering factors like breed, age, energy level, and health conditions. High-energy breeds like Border Collies may need a couple of hours of intense activity each day, while senior dogs or those with health conditions might benefit from shorter, gentler walks or swims. Always pay attention to your dog's behavior—if they seem tired or are struggling, it's time to take a break."Here are a few factors for pet parents to consider: Breed - the energy level of a dog varies by breed. High-energy breeds like herding and sporting dogs require more physical activity. Age - Older Dogs still need to engage in physical activity to keep their bodies working; however, you may opt for lower-intensity workouts. For puppies, several shorter workouts may work best for their growing bodies. Overall Health - your dog's health will factor into how much exercise your dog needs. For instance, an adult dog with heart or respiratory issues may need a shorter or lower-intensity exercise routine to avoid causing discomfort. Be sure to weigh each of these factors as you decide on which types of exercise are best for your dog.Exercises To Do Together With Your Pup CompanionThere are so many ways to work out together with your furry friend. Trying a variety of exercises with your dog can help you get a sense of what they enjoy.Here are a few activities of varying intensity to consider trying with your dog.1. WalkingWhile walking is a low-intensity activity, it certainly counts as exercise! For some dogs, going for a walk will be the best option for their health. Walking can be an excellent activity to release pent-up energy and reduce stress levels for senior dogs or adult dogs with a health condition.2. RunningDogs enjoy many of the same benefits humans get from running. But whether running is a good fit for your pup depends on its breed, age, and overall health.To get started, try a light jog to a nearby park, field, or beach. Use a leash to keep your dog within your control. Also make sure they are well-hydrated and avoid extreme weather conditions–those aren’t good for either of you!Not only does running with your dog make things more fun, your dog can also push you to run faster. So, lace up those running shoes and get running with your pup!And if you’re wondering, yes, dogs can experience a runner’s high as well.3. Short SprintsBreak up a walk or light jog by adding short sprints — this is high-intensity interval training (HIIT) for you and endurance training for your dog. It’s a great middle-ground between walking and long-distance running. After a warm-up, try 8-10 interval sprints of 30 seconds at your local park or facility. If you have a high-energy dog, it’s going to love the chance to run at speed alongside you.4. HikingHiking with your pup can be a wonderful bonding experience and a fantastic workout. Flat-ground hiking is a low-intensity outdoor activity you can both enjoy. Try a longer hike with hills, or even backpacking for a more intense workout. It’s a mutually beneficial activity that cultivates companionship in a way that a walk around the neighborhood can’t quite match.5. Running Up StairsRunning up and down stairs is an excellent way to help your dog build muscle mass. Find a nearby park or outdoor space that has a staircase. Before trying stairs with your dog, be mindful of their breed, health, and age, as not all dogs may be able to handle stairs.6. YogaDog yoga gives a whole new meaning to “downward dog”. Dog yoga (also called “doga”), involves incorporating your pup into your yoga poses. A big component of dog yoga is to find your zen together – when you find peace and calm during your yoga session, so too will your dog.7. Agility CourseNo matter what breed your dog is, they will love running through tunnels and jumping through hoops! You can purchase an agility course online, and set it up in your backyard or at a local park. Agility courses provide mental and physical stimulation for your dog, and you’ll get a great workout trying to keep up with them.8. Bodyweight ExercisesWith a set of bodyweight exercises, you and your dog can both get a great workout together.Use treats or toys to motivate dogs as you do: Planks Push ups Sit ups Squats Bridges Lunges Russian twists It’s important to note many of these exercises work better for small or medium-sized dogs.For smaller dogs, you can try holding your dog in your arms as extra weight while performing these exercises.9. HIIT Workouts + FetchCombining high-intensity interval training (HIIT) workouts with fetch is another great way to get a sweat going for you and your dog.Here are a few high-intensity interval training exercises you can do that don’t require equipment. Jumping jacks Burpees Mountain climbers Box jumps High knees Lunge jumps Do these while you play fetch with your pup. Throw the ball (or frisbee or stick), and then do as many reps as possible before your dog returns it. This way, you will both get in some cardio while working out together!10. SwimmingSwimming is another low-impact activity that is great for most dogs. Swimming is a non-weight-bearing exercise, so your dog can strengthen their muscles without putting additional stress on their joints and tendons.Meet The Dog Fitness ExpertsWant some tips on working out with your dog? These fitness professionals offer guidance on how to include your dog in your workouts.Kim Flatley, Fitness With FidoKim Flatley is a certified canine fitness trainer and owner of Fitness with Fido in St. Louis, Missouri, helping dogs and their owners live their best lives. She loves seeing dogs gain confidence by exercising, improving their mind and body, and creating a happy, joyful space and outlet for them.Facebook | Instagram How did you get the idea for a fitness-with-your-dog program?I started Fitness with Fido back in 2015 as a way to save time! I had a very high energy standard poodle Oscar who also didn't like it when I left him home to go to the gym, so I started combining my workouts at the park. After a while I realized others may also be interested in this as well. I have always loved dogs since I was a little kid and always knew I wanted to own my own dog business when I grew up. After high school I went to school to become a professional dog groomer in 2009. I groomed full-time professionally for about 10 years and groom now by appointment only. I received my associate’s degree in business administration 2012 and my fitness and nutrition certifications in 2015 to prepare to share my love for dogs & fitness with everyone else. Since then our business has evolved more into the canine fitness side of things, so I earned my Canine Fitness Trainer Certifications in 2023 & 2024 to share all the things you can do with your dog to keep them as healthy as possible!What can first-timers (and their pups) expect when you join a class with you?The first class can be filled with excitement from your dog as they're not sure what you signed them up for! They realize it's not the vet or groomer so it's not as scary, but then it's not the dog park where they can go run around and play. It's an actual class designed for them and their owner to exercise, train and bond! We take turns to work on manners, and when it's their humans turn, we work on exercises for them to keep them in shape and sometimes even combine some of the moves together for fun! Best of all is seeing the pups' confidence grow and strengthening the bond between them in a playful way.What are the benefits of exercising with your pup?There are many benefits of exercise for each of you like endorphins releasing, making you as a owner and handler feel more relaxed, but the same goes for your dog where you might not see as much boredom behaviors like chewing on things. You create memories by spending more time together figuring things out to work better together. Regular exercise can help prevent injuries. It's great to set up obstacle courses in your home on hot and cold days when you're not outside as much to walk and play. It all comes with time if you're wanting to workout together to welcome them in your space, but to also respect your space by not jumping up on you for safety. You may also figure out you like working your dog out separately so that you can pay more attention to their form. Sometimes it depends on the day!Angi Aramburu, Go Fetch RunAngi is the founder of Go Fetch Run, which offers dog-friendly workout classes, currently partnering with the YMCA in San Antonio to provide classes to their members. Go Fetch Run licenses its program for those interested in offering it in their community.Facebook | Instagram How did you get the idea for a fitness-with-your-dog program? The idea for this program stemmed from my lifelong experience as a dog owner. I often found myself torn between walking my dog and fitting in my own workout, and I’d end up feeling guilty about whichever choice I made. That’s when it hit me: why not combine the two? I reached out to a seasoned dog trainer to learn effective techniques and ensure the safety and efficacy of the program. The result is an innovative, hour-long cross-training class that blends strength training with fitness tubes, high-intensity cardio, plyometrics, agility drills, core exercises, and our Down & Dirty Obstacle Course — all while including our canine companions. Throughout the class, dogs actively participate: they hold positions while we perform stationary exercises and are then rewarded with sprints or turns on an obstacle course featuring jumps and tunnels. This approach provides a comprehensive workout for both owners and dogs and enhances a dog's behavior, both in class and at home. We have also added a Dogalates class, which is a hybrid yoga/pilates format better suited for our elderly and less active dog friends. What can first-timers (and their pups) expect when you join a class with you? For first-timers, the experience will vary based on your dog’s breed, fitness level, and temperament. It's crucial to be mindful of your pet’s needs and limits. For example, dogs with shorter snouts may struggle with intense cardio, so opting for gentler exercises with them is best. Remember, your dog doesn’t need to be active throughout the entire workout. In fact, simply focusing on sitting while you perform exercises can be a valuable mental workout for them. Most dogs are just thrilled to spend time with you, regardless of the activity level. Some may be more energetic or better trained than others, so it’s important to adapt the session to suit your dog’s abilities and have fun together! We always provide exercise modifications to ensure everyone gets in a great workout. In a typical class, we will begin by doing a short jog into the park, stopping along the way to ask the dogs to sit while we continue jogging in place. This offers a warm-up for the humans and gets the dogs used to staying still while we move, which is not easy for them and provides mental stimulation. After that, we alternate between stationary exercises, such as push-ups, burpees, or squats, with exercises that take us on the move. This acts as a reward for the dogs who patiently wait for us. The most common feedback is that the class is harder than they expected, and that it is the most fun fitness class they have ever taken. The dogs add a lot of comic relief that makes difficult exercises easier to handle. It's the only exercise class I know of where you will likely get a kiss while holding a plank. Clients also tell me that they feel better leaving for the day knowing they spent quality time with their dogs, and the dogs are happy and tired! What are the benefits of exercising with your pup?Exercising with your dog offers a range of benefits that go beyond just getting a workout. Dogs are incredible motivators, making it easier to stick to your fitness routine. They’re always eager to join in, never late, and never miss a session. Their enthusiasm can turn even the toughest workout into a more enjoyable experience. Plus, seeing your dog's joy and excitement can boost your mood, enhancing the stress-relieving effects of exercise. For your dog, these exercise sessions are a highlight of their day, filled with the attention and interaction they crave. It’s a win-win situation: you get a great workout, and your pup gets quality time with you!Sean Prichard, Pant & WagSean is the President and Head Canine Fitness Coach at Pant & Wag, offering the perfect mix of exercise and socializing, giving pups the best time ever while they explore the coolest parks and trails in the Washington DC area.Facebook | Instagram How did you get the idea for a business centered around running and hiking with dogs?When I worked at a regular 9-5 office job, I realized that my dog wasn't getting the exercise or sense of adventure she needed from traditional dog service companies such as dog walkers and dog daycare. As a dedicated dog dad, her health and happiness was my number one priority so I started taking her on trail runs and dog hikes and then I started inviting some of her dog friends to join us and the business grew out of that. Our signature service is called a Fitness Adventure because we always incorporate exercise into everything we do and we always do it out in the woods which provides the adventure aspect.What are the benefits dogs get from running and hiking?Running and hiking provides dogs with both physical and mental benefits. Physically, dogs that are part of a consistent running or hiking program will have improved cardiovascular health, better weight management, increased muscle tone, better joint health, and increased agility and flexibility. Behaviorally, well-exercised dogs will experience stress reduction, mental stimulation, and stronger bonds with their humans all of which leads to an overall improvement in behavior.”What are a few important tips for pet parents who want to start doing longer runs or hikes with their dog?Safety always comes first so consult with your veterinarian to make sure your dog is in good physical condition and has no underlying health issues. Once you've started an exercise program, increase your intensity gradually; many dogs, particularly the working and herding breeds, will instinctively hide any fatigue or discomfort they are experiencing and will push themselves beyond a healthy limit, so increase incrementally to avoid overexertion. You'll also want to invest in appropriate equipment for yourself and your dog. A comfortable harness and portable water bowl are a must-have for your pooch. The good news is your dog comes pre-equipped with four built-in trail running shoes, so you'll only need to buy shoes for yourself!Suzi Teitelman, DogadogSuzi is the founder of Dogadog, offering doga classes in Jacksonville, Florida, and training courses to help become a doga teacher. She has been teaching dog yoga for nearly 20 years.Facebook How did you get the idea for dog yoga (doga)?I started teaching Doga nearly 20 years ago with my cocker spaniel, Coali. As Crunch’s New York-based director of yoga, I had an epiphany when Coali began hovering by my yoga mat during at-home sessions. From there, the idea of Doga was born. I started teaching doga with my private clients, into a class I called Ruff Yoga. Since then, Doga has expanded to cities around the world, and I have trained many of the world’s Doga teachers, while continuing to teach Doga classes in Florida, serving dogs and their human companions.What are the benefits of doing yoga with your dog?Practicing doga, or yoga with your dog, can deepen the bond between you and your furry companion. Doga is a practice that is suitable for all levels and ages, as well as types of dogs regardless of breed or size. It is not just a physical activity, but a way to cultivate harmony and balance within yourself and a beloved pet. It is a beautiful way to deepen the bond between you and your furry companion while also taking care of your own physical and mental health. Whether it’s in the morning, at the park, or before bed, participating with your dog can bring a sense of peace and harmony to both you and your furry friendHow can I do doga on my own? It is crucial to approach dogs with a gentle mindset and never force yourself or your dog into any movements. The essence of Doga lies in simply being together on the mat and allowing the practice to unfold naturally. It is advised for humans to have a basic understanding of proper alignment in yoga postures before incorporating their dog into their practice. Unlike traditional yoga, Doga does not require fancy poses or balancing your dog on your head. Instead, you can incorporate your furry companion into any poses, even if they just sit next to you as you move. As you focus on your breath and become calm, your dog will pick up on your relaxed energy and mirror it. This creates a peaceful and loving exchange of energy between human and canine. As you move through asanas together, the bond between owner and dog strengthens, creating a deeper connection and understanding between the two. So, remember to approach dogs with an open and gentle mindset, and let the practice unfold naturally for a fulfilling experience for both you and your dog. Dog Exercise Safety TipsBefore you get started exercising with your dog, here are a few tips and considerations to keep your dog safe before, during and after your workout: Keep your pup hydrated: carry plenty of water during your workouts Avoid exercising outdoors in extremely hot conditions Consider doing workouts in the morning or evening when it’s not as hot and humid outside Find significantly shaded areas to take your dog to, like a wooded trail or park with large trees. Watch for signs of overheating: panting, increased heart rate, disorientation, vomiting, and diarrhea. Protect those paws, particularly in the summer and winter months. Consider pup pads if surfaces are extremely hot or cold. During the summer months, consider avoiding asphalt and blacktop surfaces. Are You Ready to Work Out With Your Pup?Want to try one of these great ways to exercise with your dog? Working out with your pup can be a fun bonding experience that helps keep you both active and healthy. Just make sure your dog is safe during the workout, particularly in the Summer and Winter months.Whichever activity you decide to do, there is a barefoot shoe that can help you enjoy it more. Find shoes for walking, running, hiking, swimming and more. We have a wide range of barefoot shoes for women and men for any lifestyle or activity… from going to the dog park to a high-intensity workout with your pup.A special thank you to our featured contributors!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.
Best Shoes for Bartenders? Why You Should Try Barefoot Shoes
Working as a bartender puts you in the spotlight. Few other jobs let you blend socializing with maximizing your income the way bartending does. Whether you’re mixing signature drinks or chatting with the regulars, your primary job is taking care of others – and that starts with taking care of yourself. Working behind the bar requires you to spend long hours on your feet. You never know when you might need to pivot to reach a glass or rush across a wet floor to clean up a mess. You need to be on top of your game, and that means feeling your best. The shoes you wear while working can mean the difference between ending your shift with a smile on your face or wanting nothing more than to get off your feet.Is it time to re-evaluate your footwear? Keep reading to learn about the best shoes for bartending… shoes that will keep your feet in top shape. You might be surprised to discover that barefoot shoes may be your best choice.Which Shoes Work Best for Bartenders?Bartenders need comfortable shoes that allow them to move freely without worrying about slips and sore feet at the end of the night. As you may already know, bartenders often deal with foot discomfort and afflictions that can make it hard to flash your smile at a row full of customers. To maintain your feel-good personality in any bar or restaurant service job, you need shoes that provide all-day (or night) comfort.While it may seem like a tall order, the best shoes for bartenders have these essential qualities: Provide a high level of traction and stability Are lightweight and breathable, yet protect your feet from spills Allow for maximum movement and mobility Built with a zero-drop heel that encourages good posture Are stylish and match your aesthetic The best bartending shoes have these features, and barefoot shoes check all of these boxes.Why Are Barefoot Shoes Better than Normal Shoes?You know that you’ve found good shoes for bartending when you forget that you’re wearing them… even at the end of a long shift. Whether you’re running errands during the day or working behind the bar at night, barefoot shoes will meet your comfort, style, and performance needs.But what exactly are barefoot shoes? Barefoot shoes, also known as minimalist shoes, mimic the experience of walking barefoot while still providing some protection, letting your feet do what's natural — bend, flex, move, and FEEL the world. Here are a few ways barefoot shoes are different from conventional shoes, and how they can help bartenders move and feel better.Zero DropOne of the biggest differences between barefoot shoes and “normal” shoes is that barefoot shoes are made with a low-to-the-ground design that lets your feet get feedback from the surfaces you’re walking on. That feedback is what lets you make the automatic adjustments needed to stay surefooted and well-balanced. Barefoot shoes are “zero drop” meaning the heel of the shoes is level to the midfoot. The zero drop design allows the entire foot to lay flat on the ground beneath you, which in turn allows you to enjoy your natural, proper posture.Wider Toe BoxBarefoot shoes also have a wider toe box that allows your feet to have room to rest comfortably as you stand on your feet for hours. Shoes that have a wider toe box also prevent pinching as you stand on tiptoes to reach glassware or spin around to greet a new customer.No Excessive PaddingConventional shoes often have thick soles and excessive padding that don’t allow your feet to engage in natural movement – it’s like wearing a cast on your foot, restricting your foot’s range of motion, reducing joint mobility, and causing the muscles to weaken over time. Barefoot shoes don’t provide any external arch support – it may seem counterintuitive, but that feature is what allows bartenders to build foot strength just by moving around during their shift.Closing Out: Barefoot Shoes for BartendersBartenders need shoes that will help them get through long shifts that require them to be constantly on their feet and moving around. With barefoot shoes, you may experience more comfort and energy, which will let you better do the job of helping everyone you serve to have an enjoyable night.Thousands of men and women have made the switch to wearing barefoot shoes. Some of the bartenders who love wearing their Xero Shoes share their thoughts:“I love the Kona shoe. I don't like to wear socks so I was looking for an easy slip-on slip off situation and these are super comfortable without socks. I wear them at my bartending job and my feet don't hurt after a full shift. They run true to size lengthwise but are very spacious around the foot. I initially thought they were too big, but my feet weren't used to having room to breathe. They do provide a barefoot feel because of how flat and thin the sole is, but they look and feel high quality. They look great with pants and shorts. I get compliments every time I wear them.”“I stand serving and bartending all day, these shoes are magic, I feel no discomfort in my lower back all day, I cannot recommend these more! They should be worn by anyone who works a service job of any kind, I bought a second pair literally the next day after I tried these. I find they’re almost better than being barefoot because you have external protection for your feet. Regardless, extremely comfortable shoe, can’t recommend them enough. Best not just shoes but any clothing or accessory I’ve ever bought!”“These shoes are actually nonslip! I’m a bartender and I need total nonslip not 70%. I was nervous to try yet another shoe but these totally did the job! At first, I wasn’t a big fan of the look but they’ve grown on me and now I think they are cute. Lastly, they are barefoot shoes! I am so satisfied finally finding a shoe I can wear all day that helps me keep my feet healthy and strong.”“Thank you for making these! As a high volume bartender, I need to be constantly moving fast on my feet for 8 - 10 hours non-stop. I've been wearing barefoot shoes outside of doing restaurant work for a few years now so it's actually hard to go back to cushioned work shoes. Having minimalist nonslip shoes like these Prio SR is something I've been looking for for quite awhile. Awesome stuff!”“I have been on a 15 year journey to find the perfect bartending shoe and I have found it! My feet, legs and body are just normal tired after an 8 hour high volume shift at a music venue; rather than achy and sore as hell half way through my shift. I feel stronger and have more agility in my movements than a running shoe or any of the others I have tried through the years. The adjustment period was difficult but I felt better right away. My feet and legs feel better. I can sleep after work without discomfort. I wake up the next day and instead of hobbeling, I'm walking and feel great! Huge difference! Thank you Xero I didn't think it was possible!”Bartenders, Try the Prio All Day-SRThe Prio All-Day SR from Xero Shoes is the perfect slip-resistant pair of barefoot shoes for bartending and all-day comfort.
Are Barefoot Shoes the Best Shoes for Teachers? Why It’s Time to Go Minimal
We’ve heard from countless teachers roaming their schools’ hallways that switching to so-called “minimalist” or “barefoot” shoes has been the key to feet that feel better all day long. Walking the aisles checking homework, pacing while teaching lessons, or just standing in the hall while kids come and go can all contribute to tired, achy feet. The reality is that teachers work 50+ hours a week, and spend much of their day standing up and moving around, which can put big demands on their feet. Teachers understand the importance of choosing comfortable shoes, but the shoes they think offer the most comfort may actually be one of the causes of discomfort. Keep reading for the best shoes for teachers, and the reasons to make the switch over to barefoot shoes. Which Shoes Make Sense for Teachers? What exactly is it that makes one shoe more comfortable than another? To answer that, we must consider the day-in, day-out activities and responsibilities of teachers, as this understanding reveals the features that will offer the most long-term comfort for your feet. Ultimately, the best shoes for teachers should… Allow you to move efficiently around the classroom and in the hallways Offer comfort even when you’re on your feet all day, so you can focus more on your students and your lesson plans and less on your tired feet. Be breathable, which is indispensable for people who are active and on their feet throughout their day, like teachers. Shoes with proper ventilation ensure your feet remain comfortable and dry. Excess moisture can also lead to blisters–another reason to look for breathability. Be lightweight, so teachers can avoid the fatigue that comes with wearing heavier shoes. Be flexible, so that your feet can move naturally, whether you’re walking the halls or pacing during lessons. Provide adequate toe space. Teachers need shoes with ample toe room to allow the toes to move freely, preventing cramping while accommodating various foot shapes and sizes. Look professional and meet your school’s dress code. Comparing Normal Shoes with Barefoot Shoes in the Classroom Teachers who experience soreness or fatigue throughout the day may have their shoes to blame. There are a few issues that “standard” or “conventional” shoes may cause: The excessive padding mutes the feedback the nerves in your feet send to your brain, interfering with mobility. The overreliance on padding could weaken the feet over time. The raised heel can affect your posture. Conventional shoes typically contain a narrow toe box that squeeze the toes, which can lead to discomfort and other foot issues Barefoot shoes, on the other hand, have a wider, foot shaped toe box and non-elevated heel. Conventional shoes often have a narrow, pointed toe box that squeezes toes together, ultimately leading to podiatry issues and balance problems. Barefoot-type shoes, on the other hand, boast a wider, foot-shaped toe box to allow toes to spread naturally, which may provide better balance, mobility and agility. In addition to an uncomfortable pointed toe box, normal shoes have a raised heel, which negatively affects posture and can put strain on the ankles, knees, hips and back. Barefoot shoes have a non-elevated heel (also “zero-drop”) that can help improve posture. This means that the heel and forefoot are the same height, allowing the feet to be in a more natural position. The thick soles and excessive padding of conventional shoes don’t allow your feet to move or toes to spread – it’s like wearing a cast on your foot, restricting your foot’s natural movement, reducing joint mobility, and may cause the muscles to weaken over time. Barefoot shoes don’t provide any external arch support. It may sound counterintuitive, but this design allows you to build strength just by walking and moving around. This helps your feet eventually become strong enough to act as their own support system. To summarize, barefoot shoes help teachers to… Move naturally Experience better mobility, balance, and agility that comes from the foot being in a more natural position. Strengthen the feet over time so they become their own support system Teachers, It’s Time to Make The Switch to Barefoot Shoes To get through the school year in comfort, you need footwear that will enable natural movement, so you can spend hours comfortably on your feet. Barefoot shoes provide teachers the comfort and support they need to be at their best. They are so comfortable and lightweight, many teachers forget they’re even wearing them! Teachers Love Wearing Xero Shoes! If you spend most of the hours of the day on your feet, you’ll want to buy a pair of Xero Shoes. But don’t take our word for it! Here’s what teachers have to say about their Xero Shoes: Xero shoes have been life changing… I am an elementary teacher and on my feet for 5-7 hours per day. The best pair of boots I’ve ever had. So beautiful! I’ve played in the snow and run in the rain with these boots. I’m a kindergarten teacher so I spend at least an hour outside every day even if it rains or snows…these boots are great. Only at -10c my soles of my feet were feeling bit cold. I am so happy I bought these shoes! As a teacher, I wanted a comfortable shoe that was dressier than my xero sneakers, but just as comfortable. These shoes fit so nicely and easily go with dress slacks or jeans. I bought the Dillon slip-ons in both available colors (black and gray), and in my usual Xero size (I have Prios, Aptos, HFS, and the lace-up Dillon). They fit perfectly, and Xero has nailed the look with these. I just wore them all day right out of the box and there’s not a single complaint I could make. I imagine that these will be my daily go-tos, and I am curious to see how they wash when the need arises. PLEASE make these in navy! I’m a teacher whose school color is navy. I wear a ton of navy logo-embroidered shirts, polos, etc. with khakis to work in, and would absolutely love to be able to rock some navy Dillons. This is my 4th pair and I’m a fan! 3 athletic shoes and one pair of sandals. I’m new to the barefoot shoe club, and feel that my balance, stride and foot muscles are improving. Standing flat works wonders for one's posture and back. I’m a 62-yr-old teacher looking forward to healthy strong feet! Find Your Next Pair of Shoes We have a wide selection of minimalist dress and casual shoes for teachers to fit your school’s dress code. Browse great styles for men and women. Dress Shoes For more formal dress codes Phoenix leather Mika Casual Shoes Pair with nice jeans or slacks The Dillon The Glenn Kelso Multi-purpose shoes For the laid back dress codes or casual friday. Zelen Nexus Knit Prio Prio Neo
8 Running Recovery Tips to Improve Your Performance
Becoming a better runner isn’t just about running.Runners constantly push themselves, chasing after their next personal best – but when post-run soreness lingers, it can derail your training. If you’re constantly feeling fatigued or sore after you run, it may be time to evaluate your recovery routine.When it comes to training as a runner, recovery is so much more than rest.Proper recovery takes an all-encompassing approach that spans diet, sleep, strength training, and cardio. Of course, making time for a proper recovery routine can be challenging. Busy schedules make it tempting to cut your post-run recovery short.But neglecting your recovery is a mistake.The bottom line is, if you want to improve your performance, rest and recovery are just as important as the running itself. If you want to improve your speed, endurance, and hit new personal records, prioritize your recovery.Why Is Recovery Important for Runners?After a long run, the muscles in your body need to rest, rejuvenate, and replenish, so that they can adapt to your training. It takes time to recover from an intense workout. By allowing for running recovery you help the body withstand more training in the future. This allows you to become stronger, faster, and less injury prone.Without proper recovery, muscle damage can accumulate and you risk overtraining, which may lead to injury, stress fractures, soreness, and pain. When you do not allow for the full repair from your previous training, that can lead to compromised performance or injury.No matter your age or experience level, here are a few simple running recovery tips to implement as part of your running plan.8 Post-Run Recovery StrategiesWant your body to bounce back quicker after a run? Try incorporating these tips into your recovery routine.1. Do a Cool DownProper running recovery begins with a post-run cool-down. A cool-down period after running keeps the body moving but allows the heart rate to come down and your body to readjust after a grueling workout. A slow jog or a walk are both good cool down activities, and it only takes five to ten minutes to get the benefits.2. StretchMany runners do not spend enough time stretching after a workout. If you don’t take time post-run to stretch. It may be affecting your recovery. Stretching after a workout can prevent muscle soreness and injury and help speed up recovery. Spend a minute targeting each major muscle group in your legs: your quadriceps, hamstrings, calves, and glutes.3. Use a Foam RollerFoam rolling should be part of your post-run recovery. Using a foam roller after every run can help prevent soreness by preventing your muscles from tightening up. They provide soothing self-massage to relax muscles and help you recover more quickly so you’re ready for your next run sooner.4. Hydrate and ReplenishRunning increases the amount of fluid you need. Dehydration during and after your run will not only affect the performance of your run, but how well you recover. Ideally, you should drink at least 400 ml of water per hour while running. After a run, it’s best to drink 16–24 fluid ounces for every pound lost during your run.Urine color can indicate your level of hydration. Monitor the color to see whether you’re dehydrated. A pale yellow or light-colored urine typically means you’re sufficiently hydrated, while a darker or amber urine indicates dehydration.5. Do Light Cardio on Your Recovery DaysNot every recovery day should be a day of full rest. Active recovery days, where you do some light cardio, can help you recover more fully from your intense runs. Activities like walking, slowly jogging, doing yoga, or swimming, can help improve blood flow and keep muscles loose and limber without adding significant stress. Cardio is important for helping your body properly recover after a long run and improving your performance.6. Eat the Right FoodsPost-run nutrition is essential for run recovery. Eating the right foods will help with muscle repair and growth, while replacing energy expended during your workout. Ideally, you should eat a meal or snack on something shortly after your post-run cool down and stretching routine.Choose a meal or snack that contains carbs to replenish your lost glycogen stores, and protein to help repair and rebuild your muscles. Consuming carbohydrates after a workout helps to restore your energy reserves and aids in muscle recovery. Regular protein intake plays a vital role in muscle recovery and growth.To speed up recovery, consider adding anti-inflammatory foods like tomatoes, spinach, kale, collards, almonds, walnuts, salmon, strawberries, and blueberries.7. SleepFor optimal recovery, plan to get 7-9 hours of sleep each night. But sleep is not just about quantity. The quality of your sleep is extremely important for recovery. For better quality sleep, avoid using your phone before bed, and don’t consume foods with sugar or caffeine. You may also consider investing in blackout curtains.8. Wear Recovery FootwearIf you want to recover faster, consider your choice of footwear when you’re not training. Recovery shoes and sandals provide comfort after a long run, making them a smart choice for avid and long-distance runners. They could help you recover faster and reduce post-exercise leg and foot discomfort after a grueling run or workout.Your shoes should be designed to let your feet move freely, allowing them to bend, flex and feel. Xero Shoes are made with a thin and flexible sole that lets you receive ground feedback, so that your feet are more engaged when you move – think of them as providing a little light cardio for your feet. Barefoot shoes provide the natural comfort you need to recover better after a long run. Your feet will thank you!Browse recovery shoes and footwear from Xero Shoes.
Top Recommended Hikes and Hiking Shoes
We asked our team, "What’s the best hike you've ever done?" You’ll want to add these to your bucket list!Crater Lakes – Rollinsville, COThree gorgeous alpine lakes make this hike worth every step. The 6.8 mile trail is great for hikes with the pups.Read more about the hike on AllTrails.Recommended Shoes:“My favorite are the Scrambler Mid II because they're lightweight and breathable. ” – Kylee (Fraud Prevention Manager)Royal Gorge – Canon City, COAn easy hiking trail... gorgeous canyon views... something for everyone.Read more about the hike on AllTrails.Recommended Shoes:“I hike in the Ridgeway. It’s the cutest style and it’s ready for rocks or water, dirt or mud.” – Naudika (Customer Happiness Team)Uinta Mountains – UtahHike from lake to lake on gentle trails surrounded by the beautiful Utah wilderness.Read more about the hike on AllTrails.Recommended Shoes:“I love the Scrambler Low for the great grip, overall comfort, lightweight and breathability” – John (VP Product Development)Sawtooth Lake – Iron Creek Trailhead, IDRead more about the hike on AllTrails.Whether you want alpine lakes, awe-inspiring rock formations, or wildflower meadows, you’ll find them all here.Recommended Shoes:“I like trail running shoes for hiking because they’re even lighter and allow for natural movement, so I hike in the Mesa Trail II.” – Alexa (Global PR Director)Lake Dorothy – Arapaho Pass, COThis 7 mile hike rewards you with waterfalls, alpine likes, and stunning wildflowers.Read more about the hike on AllTrails.Recommended Shoes:“I hike in the Scrambler Low. It’s the lightest & most comfortable hiking shoe. Also great on rocky terrain.” – Sam (Marketing Analytics Manager)Blue Lakes Trail – Ridgway, COWhat does 8 miles and 2,509 feet of elevation gain get you? Stunning turquoise-blue lakes and snow-capped mountains.Read more about the hike on AllTrails.Recommended Shoes:“I chose the Xcursion Fusion since it’s waterproof for river crossings and super comfortable.” – Jocelyn (Marketing Manager)Tallulah Gorge – State Park, GAThis 1.8 mile loop exposes you to breathtaking waterfalls and gorgeous views.Read more about the hike on AllTrails.Recommended Shoes:“Scrambler Mid II for it's breathability, added ankle stability, and super grippy Michelin sole.” – Ross (Reactive Lead)Marcy Dam Trail – Lake Placid, NYThis moderate trail showcases stunning water features and wilderness throughout the entire 4-mile hike.Read more about the hike on AllTrails.Recommended Shoes:“I love the Ridgeway Mesh Low because it has incredible grip on dry trails and is super breathable during the summer heat.” – Dillon (Photographer)Lone Mountain – Las Vegas, NVA short summit (2.2 miles) along a rugged path will lead you to incredible views of Nevada.Read more about the hike on AllTrails.Recommended Shoes:“I absolutely love hiking in my Scrambler Lows! They have great grip, dry quickly, and are comfy.“ – Jori (Proactive Lead)
5 Essentials to Pack for Your Next Adventure Travel Trip
There’s travel. And then there’s adventure travel. Adventure travel means different things to different people. It can mean a long backpacking trip through the Peruvian Andes. It can mean spending a month riding the longest rail line in the world. It can mean scrambling up a mountain side. Whether you’re bagging peaks, tackling every zip line a country has to offer, or hut-to-hut hiking in the Swiss Alps, one thing is certain... Packing space is at a premium, and if you’re carrying your belongings on your back, so is weight. Packing Light – Tips from a Career Digital Nomad Nora Dunn (aka The Professional Hobo), has traveled full-time for 12 years, two of which she traveled just with carry-on luggage. Which is to say, Nora knows a thing or two about packing light... and about how to pack for maximum comfort in a minimal amount of space. When it comes to what goes with you on an adventure travel trip, Nora’s favorite word is packable. Think about the bulky items you would typically take on a trip. Is there a packable alternative? Some things are essential no matter where you’re going and what you plan to do when you get there. If you can find a space-saving, lightweight version of those essentials that are tough, durable, and versatile, you’ve got a winner for your next adventure outing. Nora’s Five Essentials for More Rewarding Adventure Travel Experiences When asked about the things she couldn’t do without on an adventure trip, Nora had five must-haves that she recommends for any traveler, but especially for adventure travelers. 1. A Pair of Packable Shoes Shoes are one of the bulkiest, heaviest items you pack for any typical trip. A traditional pair of shoes is going to be rigid and take up a lot of space in your luggage. They’re also going to add a lot of weight. A packable pair of shoes is a game-changer. What makes a pair of shoes packable? They have thin, flexible soles and a soft upper. They fold in half easily or roll up to take up almost no space. And they weigh next to nothing. When Nora discovered barefoot-inspired footwear, it forever altered how she approaches choosing shoes for a trip. Her go-to for adventure travel is a pair of barefoot trail runners like the Mesa Trail II. She says, “I love trail runners... they completely revolutionized how I hike but then also how I travel. “For fifteen years I’ve been using trail runners and I love them for their versatility. They can do everything. They can take you on those outdoor adventures. But they can also be light and rolled up so they pack easily. You can wear them around town. They can double as a casual shoe.” Nora also mentions Xero Shoes Prio as one of her favorite shoes: “The Prio is an amazing shoe. You probably shouldn’t take it up a mountain, but I literally have worn them going up a mountain.” The Prio is versatile in terms of looks. It’s right at home in the great outdoors paired with shorts and a lightweight jacket. But it can transition to walking around museums, visiting local markets, or touring remote villages. The other part of choosing a packable shoe is all about the comfort. On an adventure trip, it’s a safe bet you’re going to be doing a lot of walking. And sore feet at the end of the day can steal your enjoyment. Even worse, if that soreness carries over into the next morning — few things are more disheartening than starting out your day with achy feet. When Nora first switched to barefoot shoes, she worried about the impact on her legs and feet. As a dancer, she has a long history of shin splints, and she wondered if less cushioning in her shoes would lead to more problems. She says, “I thought I might suffer from a lot of foot fatigue walking around in a barefoot shoe all day, especially around town, but quite the opposite has been true for me.” If you’ve ever been on a vacation or adventure where sore feet were a problem, you know that all-day comfort can completely change your experience... for the better. And barefoot shoes could do that for you. One caveat: if you’re new to the barefoot experience, take some time to transition to wearing barefoot shoes before your trip. 2. A Packable Backpack Next on Nora’s list of essentials is a packable backpack. A packable backpack is a lightweight, but sturdy backpack that squashes down into something smaller than a loaf of bread... some versions can pack down to be smaller than your fist! These are perfect for day trips and side excursions. Instead of carrying your full backpack or hauling around your luggage, you can toss a water bottle, sunglasses, sunscreen, a jacket, and a few snacks into your packable backpack and have everything you need at hand with very little fuss. Or you can pack it down, tuck it into your coat pocket and whip it out at the grocery store to avoid using disposable bags. 3. A Packable Water Bottle Like traditional shoes, a typical water bottle has a rigid shape that takes up a lot of space in your pack. And while they may get lighter as you drink your water during the day, they don’t get any smaller. By the end of the day, they’re just taking up room. A packable water bottle is a different story. They’re usually made from food-grade, BPA-free silicone or thermoplastic polyurethane. These materials are tough, completely waterproof (obviously), lightweight, and flexible. The key feature? You can roll them up when they’re empty. As you drink water throughout the day, your water bottle takes up less and less space in your pack. And the water bottle itself weights next to nothing. Many versions are also built to stand up easily when full, so they function like a normal water bottle... just better. 4. A Packable Down Jacket Staying warm is part of staying comfortable. A down jacket made of lightweight materials can pack down to the size of a grapefruit (or smaller). But on cool days and chilly nights, you can just give it a shake to fluff it out, and then pull it on for a reliable layer of warmth. 5. A Packable Raincoat Like the down jacket a packable raincoat packs down small and weighs very little. But if it’s windy or rainy out, it can help keep you warm and dry. Better yet, for those really cold days, you can layer your rain jacket over your down jacket to stay extra toasty and dry. All told, these five items together won’t take up much more space in your pack or suitcase than a pair of rolled up jeans. And they’ll provide loads of comfort without adding bulk or weight to your luggage. Bonus Tips for Your Next Adventure Trip Beyond these five essentials, Nora provided three bonus tips to help you plan and pack for a big trip. Tip #1 – Pack for Multipurpose For each item you pack, try to think of at least two ways you’ll use it on your trip. If you need it for only one thing, make sure that thing is really important to you. Otherwise, consider finding a different option that will give you more versatility. For example, Nora’s Prios work for her on trails but also look at home in restaurants and museums. And her two jackets together work to create a system for staying warm and dry in a variety of circumstances. Tip #2 – “Just in Case Has No Place” Anything on your pack list that you’re taking just in case you need it is something you can leave behind. On most trips if a situation comes up where you need something you don’t have, you’ll be able to buy it. And if not, there’s a good chance you’ll discover you can do without it anyway. Adventure travel is far more enjoyable when you don’t have a lot of stuff to keep track of or haul around, so take a minimalist approach to your packing list (just like you do with your shoes!) Tip #3 – Pack Lighter On adventure trips, and even on more traditional trips, traveling lighter frees you to have more fun, to feel better, and to enjoy the experience more. Review your packing list with a very critical eye and look for ways to reduce your weight that won’t compromise your comfort. Because, ultimately, traveling lighter will mean a more comfortable trip... and a more comfortable trip is a more enjoyable one. About Nora Dunn: Nora Dunn* (aka The Professional Hobo), is one of the OG digital nomads, and has been a career traveler since 2006. She traveled full-time for 12 years, 2 of which she traveled with carry-on luggage only. For the last five years she has had a home base in Canada and she continues to travel most of each year, for up to seven months at a stretch (almost always with carry on only) *Nora Dunn is an affiliate of Xero Shoes.
Foot Recovery Tips from a Functional Podiatrist
Dr Emily Splichal - Xero Shoes Partner Our feet carry us through life, supporting our weight and keeping us on the move. They carry us through our day to day, but we often don’t appreciate them until they start to ache or become injured. Research suggests that up to 87% of people will experience foot pain at some point in their lives. This number is so high not only due to the amount of repetitive stress our feet encounter on a daily basis. From overly supportive shoes to a gradual weakening of the foot with age, we need to be proactive in our foot health to prevent this high risk of foot injury. As a functional podiatrist, I strongly believe in the power of daily foot recovery, foot strengthening exercises and smart footwear choices to offset daily repetitive foot stress and to make a lasting impact on foot health and movement longevity. In this blog, we will explore an example of a daily routine to help you take steps towards improved foot health. Morning As you wake up each morning, this is the perfect time to also wake up your feet and align your foot posture, allowing you to better react and respond to each step throughout the day. First, start each day by releasing your feet for just a couple minutes with the Naboso Neuro Ball. This innovative product is unlike any foot release tool in that it is not only a ball but it also splits open to make two domes. In addition, both domes are covered with a patented texture which uniquely stimulates the nerves in the bottom of the feet. To begin, follow this simple 5 point foot release where you stand on specific points on the bottom of your foot for 30 seconds - allowing for pin point acupressure stimulation along the muscles of the feet. After releasing the feet, I like to go directly into an exercise called forward lean. This is a foot posture activation exercise that takes less than 30 seconds to do. Start by standing with the feet shoulder width apart and find the foot tripod under the 1st metatarsal head, 5th metatarsal head and heel. Lift the toes, spread that out as wide as you can, then place them back down onto the floor. Slightly lift the arch of the foot by rotating externally in the hips. Now that your base is stable, stand tall with your arms by your side. Imagine you are stiff as a board. Staying stiff as a board, slightly lean the body forward until you feel the toes push down into the ground. Return to the starting position and relax the feet. Repeat 5 times to sufficiently wake up the foot muscles for your day. During the Day In an ideal world, work would do itself and we would be able to just live our lives as our feet take care of themselves. While this isn’t fully possible, there are tools that make it almost that easy! Stay connected to your feet with no effort at all by wearing minimal footwear and sensory-stimulating insoles or socks. Evidence suggests that our foot muscles respond to sensory stimulation, so by reducing cushion in our shoes it could help strengthen our feet and support our body alignment. A combination of Xero Shoes plus the Naboso Activation insoles creates an environment of maximum sensory stimulation and therefore could help support overall foot health. Evening At the end of a long day, we all just want to kick our feet up and relax. However, just taking pressure off of our feet may not be enough to fully recover the 26 muscles in the bottom of our feet. A great way to passively restore your foot shape and stretch your toes is toe spacers. Toe spacers such as Splay by Naboso, gently realign the toes to their natural position, improving foot function and minimizing arch pain. Whether you want to wear toe spacers while relaxing on the couch or walking around your home, toe spacers are fast becoming one of the fastest-growing foot recovery trends as featured in a recent Wall Street Journal article. To learn more, you can watch a recent lecture I gave about the science of toe spacers. Conclusion There are many options available to help boost your foot recovery and offset foot pain. Remember, the more consistent you can be in your daily foot habits the better the results you will see! By starting with these tools and exercises, you’ll be fast on your way to the results you want. About the Author/Bio: Dr Emily Splichal, Functional Podiatrist and Human Movement Specialist, is the Founder of EBFA Global, Author of Barefoot Strong and CEO/Founder of Naboso Technology. With over 23 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration.
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