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Genesis DIY Sandal Kit: Customize Your Own Barefoot Sandals

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 wanted a sandal he could sprint in without getting injured. So he made one. Then others wanted one, 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. Living room workspace. Hardware store materials. Shipping kits out from the local post office. In 2013, that simple idea reached a national stage on Shark Tank. The founders turned down the deal — but within a week of airing, more than 270,000 people visited the site. That’s when it became clear: this wasn’t just a sandal. It was a different way to think about footwear. 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. 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 Tie your Genesis DIY Sandals Ready to create your own customized sandal? Your Genesis DIY Sandal Kit comes with everything you need—just choose your cord color and outsole color when you place your order, and you’re ready to go. Cord Colors: 18 different colors! Outsole Colors: Black or Mocha Earth Outsole Rubber: 4mm or 6mm  Both outsoles provide a close connection to the ground, so you feel like you’re barefoot, but your feet are protected. (For reference, our Genesis sandal is 5.5mm) 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. Follow along with the video below, or you can also follow the step-by-step written instructions (download here). After choosing your outsole and cord, follow these steps to lace and tie your sandals. 1. Punch the holes Use the hole punch provided to punch a toe hole positioning it between the big toe and second toe 2. Make a stopper knot Before threading the cord through the outsole, create a stopper at one end of the cord so it will not pull through the sole. Tie a knot at the end of the cord. Carefully use a lighter to melt the knot slightly so it stays secure. 3. 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. 4. 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. 5. Run the cord across the heel Take the cord across the back of the sandal where your heel strap will sit. 6. 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. 7. Tie the main huarache 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. 8. 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. 9. 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. 10. Finish the final knot 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 Now you can wear the sandal and adjust the cord tension until the sandal feels secure and comfortable on your foot. Once the fit feels right, you should not need to retie the knot each time. You can simply slip the heel strap on and off when wearing your sandals. You’ve done it! Download the DIY instructions here. We can’t wait to see what you design! Tag us @xeroshoes to show off your style.  The Genesis DIY Sandal Kit isn’t just back—it’s where everything started. Simple. Customizable. Built by you.  
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What are Zero-Drop Shoes?

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.
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tips for keeping your shoes clean

Tips to Clean Your White Shoes

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

Raymond Mack devised a "thong-style" method of tying huaraches running sandals. I haven't tried out the tying method yet, but this video makes me want to go to the beach ;-)

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HBO Real Sports on Barefoot Running - Right or Wrong?

This week's (5/18) HBO's Real Sports with Bryant Gumbel did a feature on barefoot running.Did they get it right, or not?Well, overall, I'd say they were right on... with one exception I'll mention in a moment. They repeatedly pointed out that there are no studies that prove barefoot running reduces injuries, nor are there studies that show running in shoes causes them. They emphasized that if you want to make the transition to barefoot, you should start slow -- run for a short amount of time and distance (and build up slowly) to let your body learn to handle the new demands Chris McDougal repeatedly qualified his statements with "I believe..." And it's true, those of us who have moved to barefoot have our anecdotal evidence that we use to support us. What they missed: The point that Olympic athletes wear shoes is, in certain ways, irrelevant. Why? Because 99.9% of us are not Olympic athletes putting in the mileage they do, or running the speeds they do. And because if you look at their form, it's closer to barefoot than your average heel-striking jogger. The Nike Free is far from being a "barefoot shoe." Sure it flexes really well (and, full disclosure, I have 3 pair that I used to love wearing... but it's been a year since I last put mine on), but it has a big, padded, wide heel. Ditto on the Vibram Five Fingers (I love how they pronounced it correctly -- VEE-bram!). The VFFs have a lot more structure and support, plus a thickened sole on the ball of the foot and heel. And, of course, the biggest thing they got wrong was right in front of their face! HUARACHES! They talked about the Tarahumara running in huaraches, but when they gave advice about protecting yourself from things you could step on (or in!) in our modern world, they neglected to mention huarache running sandals (let alone Invisible Shoes... even though they had some film of runners in I-shoes).Ah, well... next time ;-)Anyone else see the show? What did you think?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.

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A new way to tie your huarache running sandals

Sonja came up with this novel way to tie your huarache running sandals that doesn't involve a cord coming up between your toes. As she points out, one potential drawback is that your foot can more easily shift forward on the sole compared to what happens when you have the cord between your toes... but, especially for people who have real trouble with that toe cord, or with the knot, you may want to try this out. I LOVE that people are getting so creative with huaraches!

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Does knowing how to make huaraches running sandals give you super powers?

Having now made hundreds of pairs of huarache barefoot running sandals, and having spoken with many others who've done the same, I'm here to report a startling fact.Knowing how to make your own shoes -- even making minimalist running shoes like Tarahumara-style huaraches -- definitely gives you super powers.Oh, I don't mean the ability to leap tall buildings in a single bound (or even two or three bounds), or the power to fly, or the fun of invisibility... instead, I'm talking about something much super-er:The knowledge that you can make your own shoes!If you haven't yet made your own running sandals, you probably don't know what I mean. You probably don't get why I would say that being able to make some running sandals is a super power.But, I assure you, that's only because you haven't done it yet.After I made my first pair of huaraches, and was walking around in shoes that I MADE with my own 2 hands, I was overcome by a profound sense of self-reliance, a comforting knowledge, a feeling of value... just knowing that, if things get bad, I can make shoes for myself and others.And in a way that I can't explain, that knowledge felt like having a super power.I don't have to explain it to other people who've made their own barefoot running shoes; they've told me they have had a similar experience.It's like growing your own food... there's something really comforting about knowing you can take care of one of your basic needs.So, if you haven't yet, I highly encourage you to see what I mean and develop the super power of making your own huaraches running sandals. And, honestly, I'm not just saying that because I'm in the biz... it's such a fun feeling, I want you to have it yourself. (But, hey, if you just want me to increase my super powers and order custom-made huaraches, that's okay with me ;-) )Anyone else want to chime in about what it was like when you developed your super power?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.

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Barefoot Jason's Xero Shoes Pre-view

Here's a "pre-review"from Barefoot Jason of our original Vibram Cherry DIY Kit back when we were still called Invisible Shoe! -- http://barefootjason.blogspot.com/2010/04/invisibleshoescom-huaraches-first.html Invisibleshoe.com Huaraches First Impressions and Kickoff to 100 Miler Training I received my invisibleshoe.com huaraches yesyerday.  I have been communicating with Steven Sashen for a few months as I love supporting anyone that is contributing to the barefoot/minimalist shoe movement.  Steven started invisibleshoe.com to produce custom made huaraches and do-it-yourself huarache kits.  I'll give more details about him in my full review in a few days. The huaraches I received are made of 4mm Vibram Cherry rubber and polypropylene and nylon lace.  I chose neon pink for the lacing.  Why?  I thought it would be fun.  Based on the looks I got while on my run today, "fun" may be the wrong word. :-) My run today was a 10 miler on gravel roads... my most difficult test of a minimalist shoe.  The huaraches performed well.  I was surprised they worked as well as they did.  I will give much more detail in my full review, but Stevens huaraches have vaulted themselves to the upper echelon of my growing stable of minimalist shoes. The run itself was the second of a 20 mile/10 mile back-to-back.  Yesterday's 20 miler was at about ultra pace and went well.  Today's run was more of a near-tempo run.  I managed to finish the 10 miles with a 7:42 pace (1:17 total time.)  Fitness for this early in the year is very good.  If I can maintain steady improvement, I should be in an excellnt position to finish well at Burning River at the end of July. Thanks Jason! (and good luck with the training/racing!)

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Running Sandals for Health!

Yet another study showing how running sandals and barefoot running could be better for your body! Flip-flops and sneakers with flexible soles are easier on the knees than clogs or even special walking shoes, a study by Rush University Medical Center has found. And that's important, because loading on the knee joints is a key factor in the development of osteoarthritis. The study has been published online in the journal Arthritis Care & Research. "Traditionally, footwear has been engineered to provide maximum support and comfort for the foot, with little attention paid to the biomechanical effects on the rest of the leg," said Dr. Najia Shakoor, a rheumatologist at Rush and the primary author of the study. "But the shoes we wear have a substantial impact on the load on the knee joints, particularly when we walk." "Our study demonstrated that flat, flexible footwear significantly reduces the load on the knee joints compared with supportive, stable shoes with less flexible soles." Osteoarthritis is the most common form of arthritis and a significant source of disability and impaired quality of life. A higher-than-normal load on the knees during walking is a hallmark of the disease, associated with both the severity of osteoarthritis and its progression. Shakoor and her colleagues analyzed the gait of 31 patients with symptoms of osteoarthritis in the Rush Motion Analysis Lab while they walked barefoot and with four popular shoe types: Dansko clogs, which are often worn by healthcare professionals who have to be on their feet much of the day; Brooks Addiction stability shoes, which are prescribed for foot comfort and stability; Puma H-Street shoes, a flat athletic shoe with flexible soles; and flip-flops. The loads on the knee joints differed significantly depending on the footwear. For the clogs and stability shoes, the loads on the knee joints were up to 15 percent greater than with the flat walking shoes, flip-flops or barefoot walking. Knee loading was roughly the same whether the subject wore flips-flops or walked barefoot. "Currently, knee braces and wedged orthotic shoe inserts are used to relieve the load on the knee joints of patients with osteoarthritis, but everyday footwear is also a factor to consider. The results in our study demonstrate that the reduction in load achieved with different footwear, from 11 to 15 percent, is certainly comparable to reduction in load with braces and shoe inserts ," Shakoor said. According to Shakoor, several aspects of footwear affect the joint loading. "Heel height is one factor, and may explain why the stability shoes and clogs in our study, both of which had higher heels, produced greater knee loads," Shakoor said. "Stiffness is also a factor. We've shown in earlier studies that barefoot walking is associated with lower knee loads than walking with conventional footwear. It may be that the flexible movement of the bare foot is mechanically advantageous. The natural flex of the foot when it contacts the ground probably attenuates the impact on the joint, compared to the artificial 'stomping' movement created by a stiff-soled shoe." In the present study, Shakoor said, flip-flops and the walking shoe were flat, flexible and lightweight and seemed to mimic the mechanics when walking with bare feet. "Clogs and stability shoes, conventionally believed to provide appropriate cushioning and support, actually increased the loading on the knee joints, as opposed to shoes with less 'support,' flatter heels and more flexibility," Shakoor said. Shakoor cautioned, however, that knee loading is not the only consideration in any clinical recommendations based on her study. "For the elderly and infirm individuals, flip-flops could contribute to falls because of their loose-fitting design. Factors like these need to be taken into account," Shakoor said. Other researchers at Rush involved in the study were Dr. Mondira Sengupta, Dr. Kharma Foucher, Markus Wimmer, PhD, Louis Fogg, PhD, and Dr. Joel Block. Funding was provided by a grant from the National Institute of Arthritis and Musculoskeletal and Skin Diseases, part of the National Institutes of Health. Source Rush University Medical Center, Chicago, Illinois 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.

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The Tarahumara Go Running for DAYS

About once or twice a week, someone emails me and asks: Doesn't the string between your toes hurt or cause blisters? After crafting a number of long-winded answers, I finally realized the simplest one: Remember, the Tarahumara Indians run in huaraches for hours and hours... sometimes for DAYS at a time. Clearly, you couldn't spend hours, or days,  in barefoot running sandals if they caused damage to your feet. That said, it doesn't mean you can just put on some Invisible Shoes and go for a 24 hour run without a problem. In the same way that you wouldn't wear a new pair of running shoes for the first time on a 20 mile run, you don't want to wear your huaraches too much until you know you've adjusted to them. And "adjusting to them" means: Finding the right tension in the lacing Adjusting your stride since you can't land hard on your heel Remembering that wearing huaraches is a LOT like being barefoot, but with a surface that's really comfortable What allows the Tarahumara (or anyone who is comfortable in huaraches) to go for a long time without any issues is a combination of factors. Since I'm in the mood for a list, let me list them: ;-) With proper barefoot running form, you don't put a lot of horizontal force on the ground. You don't "pull" with your feet the way you can do with running shoes, or even with something like flip-flops. So, you don't create the kind of force that leads to friction and abrasion. Since huaraches don't offer the kind of padding that shoes or flip-flops or other sandals do, you're less likely to overstride (whether you're walking or running) and, again, you have less horizontal/abrasion-causing force. Oh, and you're less likely to do it, because overstriding HURTS... so you quickly get the hint to CHANGE SOMETHING! ;-) I'm sure I left something off the list... suffice it to say, there's nothing inherent in huaraches that should cause you any pain. Like most things in life, the problems arise when we overdo it, don't listen to the signals from our body, or choose to argue with reality instead of adjusting to it. 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.

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Will Barefoot Running Heal My Injuries?

As barefoot running and walking (and hiking, and kayaking, and anything else you can do barefoot) become more popular, the one question that comes up more and more is:Will being barefoot or in Xero Shoes cure me of my problems?And the list of problems includes: Flat feet High arches Leg length differences Plantar fasciitis and heel pan Achilles tendonitis Pain in the ankle, foot, knee, hip, back ... and a LOT more This is a good question.And if you hang out in the barefoot world, you will definitely hear from someone who says that being barefoot cured them of pretty much anything and everything.So, will being barefoot cure you of what ails you?The short answer is:Who knows?It's not as simple as: take off your shoes and you'll be instantly cured of every injury you've ever had, able to run without effort for days at a time, and awarded the key to every city you breeze through on your double-marathon-a-day cross country jog.Running and walking barefoot is an invitation.An invitation to, first, listen to the sensations in your feet and the rest of your body. And then, secondly, an invitation to change what you're doing based on that information.It's not a contest to see if you can endure pain until "your feet toughen up" nor is it an instant cure-all.(For the record, if you check out the feet of any good barefoot runner, they are NOT calloused, blistered, or tough. And, for the record, I'm not talking about Kenyans or Tarahumara who grow up doing everything barefoot... that's a completely different situation than running for 5-50 miles a week in a controlled fashion.)So, back to the question at hand...If you listen to your body (that is, pay attention to when something is uncomfortable), and adjust your form, and continue to explore the question, "How can I make this easier, lighter, softer, faster?" then guess what you'll probably clear up:Any problems or injuries you had from not doing the above.If your injuries and aches and pains were caused by bad form, then changing your form to something better could heal what ails you. Seems pretty obvious, yes?But, again, this doesn't happen just because you've taken off your shoes. It's possible to be barefoot and still do everything wrong, namely, not listening, and not changing.Going barefoot, or wearing Xero Shoes gives you an opportunity to listen, to adapt, to explore, and to discover what can happen for you... if you take the opportunity.Some medical professionals (most of whom, it seems, have never run barefoot at all, let alone on a hard surface) will argue, "There are no studies that show that PROVE the value of barefoot running!"Absolutely correct.There are also no studies that prove it causes more problems than running in shoes, even though some medical professionals make that claim.And it seems that claim is based, as far as I can tell, from their lack of understanding of statistics and sample bias -- that is, they only see the ones who are injured, not the ones who aren't... and don't know the total number of barefoot runners so they can't tell if this is more/less problematic than shod running. Plus, again, it's not just a question of whether someone is running barefoot (or minimalist), but HOW they're doing it. Besides, there's no studies that show running shoes prevent injuries either!Look, I'm not a die-hard "Everyone must be barefoot!" guy. Granted, since 2009 I've spent less that 7 days in any footwear other than Xero Shoes or my sprinting spikes (I'm a competitive sprinter). And, yes, running barefoot did improve my form and eliminate a number of injuries that had plagued me. I used to have flat feet and I wore orthotics for 30+ years... now I no longer have flat feet and love that I'm not spending $2-500/year on foot inserts.But "barefoot vs. shoes" is still a conversation. And a new one at that.There's been some suggestive research, but nothing definitive. And this is more a function of how hard it is to do good research than anything else.I hope the conversation can continue long enough, and with enough attention that we have some real answers, answers that help people run and walk with lightness, freedom, and fun.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.

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How to tie huaraches sandals - 3 new ideas!

There are so many ways to tie huaraches barefoot running sandals.I want to show you two cool pictures that'll probably give you more ideas of your own.First, Zach Bergen didn't want the knot between his toes (even though you'll probably never feel it, since it's in between your toes and flattens out pretty quickly). So with a bit of thinking, he came up with this solution:(notice the knot on the TOP side of the running sandal)Then, here are 2 stylish knots, one invented by my wife (and huaraches walker) Lena Phoenix, and the other invented by me when I couldn't remember what Lena invented ;-):For the first one, tie your huaraches the way you normally do. You'll have a loop pointing toward your toes (see Zach's picture, above). Then take the "leftover" lace and just repeatedly loop it around the toe loop (think about threading a needle, over and over).For the second one, just take the leftover and encircle the toe loop, over and over. The "trick" it to make each revolution below the previous one.I'll make a video with these if I have to (do I have to?).

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Running Barefoot -- The Importance of Core

Usain Bolt's coach, Glen Mills, talked in an interview about what helped make Usain Bolt the fastest man in the world. He revealed something that will surprise most runners, namely, the most important muscles required for fast, efficient running. Have a guess? Think it's the quads? The hamstrings? Glutes? Calves? Eyelids? Let me quote Glen: Usain is an extremely gifted athlete. When I started working with him, one of the things that stood out like a sore thumb was his poor mechanics. Part of his poor mechanics was because he was not able hold the sprint position during maximum velocity running, so we had to do an intense programme to develop his core strength. In Beijing he showed a mastery of the technique that we had been working on, but the transformation took two years. He goes on to discuss in more detail how important the core -- primarily the abdominal muscles -- are critical for running. Now, what does this have to do with your running? EVERYTHING. Next time you run, tighten your core (as if you're bracing yourself before someone hits you in the stomach). See what that does to your running form. Play with this. See what changes as you tighten your core, especially the transverse abdominis (the muscles you use to suck in your stomach when you're trying to fit into a pair of too-tight pants). Well, if that's not the motion you make when running, is it the best thing to use for training? Strength coach Michael Boyle discusses this and suggests that if you want to keep your core stable, you should train it to remain stable while some force is trying to move it. Looking forward to hearing what you discover when you activate "the most important muscles for running." 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.

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Vibram Five Fingers vs. Xero Shoes huaraches

Barefoot running is becoming more popular every day.And, with the growing number of people throwing away their shoes comes... shoes!Barefoot shoes, that is.Chris McDougall's book, Born To Run, featured the Vibram Five Fingers shoes (sort of like a glove for your feet) as well as the low-tech, traditional Mexican huaraches, which the Tarahumara Indians would sometimes make by cutting a strip of rubber off of an old tire and lacing it to their feet.The Xero Shoes huaraches are a hi-tech update, made with a 4mm Vibram Cherry sole, which gives great protection from debris and dangers, and the most barefoot-like feel you can possibly get (short of just gluing the sole to your foot).Comparing the Vibram Five Fingers to the Xero Shoes huaraches is a bit tricky. Obviously people will have individual preferences.Nonetheless, some comparisons are obvious: The Xero Shoes are more minimalist. They're much lighter. The soles on Xero Shoes are even more flexible and give a more barefoot feel. Xero Shoes are easy to slip on and off, even if your feet are swollen or sweaty. They're less expensive. There's no fabric to tear. FFs give more protection to the fronts and sides of your toes (though, I've never had a problem while wearing my huaraches). Xero Shoes will fit any foot since they're made just for you (whether you DIY or buy custom shoes) whereas some people find the toes on FF have either too much or not enough room for their particular toe shape. You can get them (FFs have been sold out in a lot of places). You can wear Xero Shoes without people thinking you're a monkey-boy (or girl). ;-) I know I can sound biased, and I have no doubt some people will comment about why FFs are better than huaraches. But the bottom line is that whatever works for you, depending on your situation and desires.