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Running Coach and Author Eric Orton's Review of Scrambler Low
"The Scrambler Low performs exceptionally well on varying terrain, allowing me to go longer and stronger in a natural shoe." -Coach Eric Orton DISCOVER THE SCRAMBLER LOW
Best Shoes for Retail Workers? Try Barefoot Shoes
Going Minimal in Retail If your feet don’t feel as good at the end of a long shift – plus errands, social life, and the rest of your day – as they did at the start… then you’re wearing the wrong shoes. And what if the best shoe for all-day comfort is the exact opposite of what “Big Shoe” has been pitching? What if all the features they say should help you actually get in the way or even cause the problems they claim to cure? We’ve heard from thousands of people working on the retail floor that switching to “barefoot” or “minimalist” shoes has been the secret to happy, healthy feet. I know that can sound counterintuitive or even crazy, so don’t take our word for it. Here’s what some retail workers have to say about their experience with barefoot shoes: “I have had my Xero Shoes Prio Suede shoes for a little over 2 months. I work retail and walk on hard surfaces for 5 hours a day. I am 75 and this shoe has allowed me to make major gains in total flexibility particularly in my feet/ankles, knees and hips, while assisting in correcting my neck forward position and back posture. They are extremely comfortable and I almost don't want to take them off when I get home. My feet used to ache after work and now they feel great!” “I work in a large retail establishment and am on my feet and moving on concrete 8-9 hours daily. I have tried all the cushy over-supported shoes to no avail - dealing with foot pain and blisters. I met a customer in the store wearing Xero shoes and stopped him and asked about them. This led to me purchasing my first pair of Xero shoes. I am 7 days into my Xero experience and ALL my foot pain is gone!! The wider toe cavity was what my feet needed. Thank you Xero. I have already ordered my second pair. I think this is the beginning of a life-long friendship.” Let’s discuss what retail workers should know about barefoot shoes, and how they can help you enjoy healthy feet at work and at home. What Shoes Make Sense For Retail Workers? Before exploring the benefits of wearing barefoot shoes, let's first look at what shoes make sense for retail. As a retail employee, you expect a lot out of your footwear. You need high-quality shoes that will… allow you to move efficiently around the store. offer comfort for your long shifts whether you are serving customers, cleaning, carrying stock, and more. provide traction and stability, with good grip for slip resistance. be extremely durable. You need sturdy shoes for long hours, multiple days in the week. offer protection for your feet. Your shoes must protect your feet from various accidents or spills that occur in retail stores. look professional (that, of course, varies depending on where you work) be easy to clean and maintain (if your job gets messy) Why “Normal” Shoes Aren’t Cutting It For Retail Workers Before diving into the benefits of barefoot shoes for retail employees, it’s worth considering why someone would ditch traditional shoes. “Normal” shoes… Have a narrow, pointed toe box that squeezes your toes together, which can lead to foot problems and balance issues. Have a raised heel, which negatively affects your posture, putting strain on your ankles, knees, hips, and back. Have stiff soles which limits your feet’s natural movement, again impacting balance and agility. Have excessive padding, which mutes the feedback the nerves in your feet send to your brain… which interferes with mobility. Weaken the feet over time and lead to a reliance on external support, rather than allowing the feet to strengthen and become their own support system. Are heavier, which will weigh you down over the course of a day. All of these things can negatively impact your health and well being. What Retail Workers Should Know About Barefoot Shoes Barefoot shoes address the issues mentioned above. This type of shoe design… has a wider, foot-shaped toe box to allow your toes to spread naturally is low to the ground for balance, mobility, and agility has a non-elevated heel (“zero-drop”), so it doesn’t mess with your posture is flexible and allows for natural movement allows your feet to strengthen and become their own support is so lightweight, that many retail employees forget they’re wearing them! 3 Benefits Retail Workers Will Get With Barefoot Shoes Here are three great benefits retail workers can get wearing barefoot shoes: They are “Zero-Drop” Traditional shoes often have a significant difference in height between the heel and the toe. This is known as a shoe’s "heel-to-toe drop." This drop can be as much as 12 millimeters or more for “normal” shoes. Even a small “drop” shifts your center of gravity forward, and adjusting to that can put strain on your ankles, knees, hips and back. Barefoot shoes, however, have a uniform sole height without any variation between the heel and the toe (also known as “zero-drop”). These shoes allow retail workers a more natural posture and gait, promoting better alignment and balance as they work long hours on their feet. They Are (Very) Lightweight “Normal” shoes tend to be heavier and more cumbersome for retail workers who spend several hours standing and walking around. After a while, you may get used to this. But when you switch to a barefoot shoe, the difference becomes vividly clear. Barefoot shoes are lightweight. This makes them an ideal option for retail workers, nurses, food service workers, salon workers, and anyone else who has to stand all day. Instead of wasting energy dragging heavy shoes around all day, you can be light on your feet. You'll have more energy to help customers and do various tasks around the store. We’ve heard customers say they’ve forgotten to take their barefoot shoes off after they got home from a long shift. They’re that comfortable and lightweight. Your Feet Become Their Own Support There are several downsides to “normal” shoes with soles that don’t allow your feet to move or toes to spread. Wearing these shoes is like wearing a cast on your foot. It restricts your foot’s natural movement, reduces joint mobility, and can cause the muscles to weaken the longer you wear them. By comparison, barefoot shoes don’t provide any external arch support. While this may seem counterintuitive, wearing barefoot-style footwear allows the muscles and tendons in our feet to support the arch naturally. Research by Dr. Sarah Ridge shows that merely walking in barefoot shoes builds foot strength as much as doing a foot strengthening exercise program. Barefoot Shoes Vs. Minimalist Shoes for Retail Workers Are barefoot shoes and minimalist shoes really the same thing? Ideally, yes. Practically, no. People started using the term “barefoot shoes” back in 2008-2009. And, yes, it’s a bit of a contradiction. After all, you’re either barefoot, or in shoes. The idea is that “barefoot” shoes give you the comfort, benefits, and FUN of being barefoot, but with the protection, functionality, and style you want from a shoe. Some people, and some footwear companies, didn’t like the idea of bare feet… so they came up with “minimalist shoes.” And this makes sense because, compared to “normal” shoes, barefoot shoes are, in fact, more minimalist. They use fewer materials, they don’t have all the (not helpful) bells and whistles, and the term “minimalist” doesn’t make you think of hippies walking around with dirty feet. Lately, though, some companies are promoting “minimalist” shoes with the idea that they’re “not as barefoot” as barefoot shoes. They have a bit more padding, or more support, for example. Unfortunately for them, this study by Irene Davis suggests that those shoes are not only worse for you than truly barefoot shoes, but they’re worse than “normal” shoes, too! So whether you call them “barefoot” or “minimalist,” what’s important is the features described below. Many companies claiming to sell minimalist shoes actually sell “partial minimalist shoes'', which can be worse for your feet than both “barefoot” and “typical” shoes. At Xero Shoes, we provide truly minimalist shoes that feature a wide toe box, no unnecessary cushioning, and an extremely flexible sole that lets you safely feel the ground while offering a layer of protection. Xero Shoes: Perfect for Retail Workers For retail workers seeking a good pair of barefoot shoes, try our slip resistant Prio model, including the Prio Neo and Prio All Day. The Prio is a minimalist shoe that comes with a removable 2mm insole which you can use while you adjust the barefoot feeling. For retail workers who want the “closest-to-barefoot” experience, you have the option to take out the insole. This model is lightweight, flexible, and durable, and, like all Xero Shoes, they come with our 5,000 mile sole warranty. It’s the perfect choice for retail workers who need comfort when they spend long hours on their feet. The Prio isn’t the only shoe we have for retail workers. Browse all the shoes from Xero Shoes to find a style or shoe for you. When you switch to barefoot shoes, you’ll feel what you’ve been missing – NATURAL comfort, performance, and health… and you’ll Live Life Feet First! The information in this post does not take the place of medical advice. Only your doctor can provide advice, diagnosis, and treatment. Always consult a qualified health provider, such as a physical therapist, if you have questions about your health.
Fitness for Busy People: Finding Balance and Health
In a recent episode of "The MOVEMENT Movement" podcast, fitness expert (and Xero Shoes Affiliate) Karl Bratland, talks to Xero Shoes CEO Steven Sashen about the challenges of aging and how people of different ages can meet their unique fitness needs and goals. While Karl specializes in helping busy dads achieve their fitness goals, these principles of fitness and longevity apply to everyone. Here are the key takeaways form the conversation: 1. Adapt to Your Lifestyle: Tailor your fitness routine to fit your daily life and commitments. Recognize that one-size-fits-all approaches may not work in the long run. 2. Prioritize Health over Aesthetics: Understand that a healthy body is more important than fitting a specific image. 3. Create Lifelong Habits: Consistency is key; make exercise a natural part of your daily life. 4. Embrace Functional Fitness: Focus on exercises that enhance your ability to perform daily tasks. 5. Enjoy the Process: Choose fitness activities that you genuinely enjoy. 6. Set Realistic Goals: Celebrate your progress along the way to stay motivated. Listen to the full episode of "The MOVEMENT Movement" podcast. No matter your age, you'll walk away with some great takeaways from this conversation. LISTEN HERE Xero Shoes For Every Fitness Journey 360 BUY HERE Forza Trainer BUY HERE Prio Neo BUY HERE Prio BUY HERE HFS II BUY HERE Speed Force II BUY HERE
Xero Shoes Lightweight Hiking Boots are Under 14oz
When you’re out on the trails, you need a hiking boot or shoe that is lightweight but still offers support and protection from the elements, whether that’s a creek crossing or a rock scramble. Xero Shoes has a range of lightweight hiking boots that are designed to provide a barefoot-inspired experience, allowing your feet to move, bend, and flex naturally. These boots are perfect for hikers who want to forget they're even wearing boots. While most hiking boots may take some time to get used to, there’s no break-in period for Xero Shoes barefoot hiking boots, because the boot’s design naturally fits your feet with a wider, foot-shaped toe box and non-elevated heel. That means your toes will spread out instead of scrunch together, providing balance when rock scrambling or dodging roots. Hikers who have tried Xero's hiking boots have praised their comfort, flexibility, and durability. The boots are perfect for beginners and experienced hikers who want to explore the great outdoors comfortably. Xcursion Fusion Waterproof Hiking Boot The Xcursion Fusion hiking boot keeps your feet dry with a fully waterproof design, including a seam-sealed inner bootie and water-resistant membrane. While these are barefoot hiking boots and provide a balance of ground feedback, an embedded foam layer adds comfort and protection. SHOP Scrambler Mid Ultralight Hiking Boot The Scrambler Mid has a thin layer of fiberlite technology in the Michelin sole that gives the boot unparalleled strength, flexibility and lightness. Rounding out the ultralight hiking boot are truncated lugs inspired by mountain bike tires, guaranteeing grip and shedding mud on any hiking adventure. SHOP Ridgeway Stylish Waterproof Hiking Boot As stylish as they are functional, the retro-inspired Ridgeway hiking boot is versatile, whether you’re doing an all-day hike or going to a brewery. The rugged canvas upper with suede accents are waterproof for wet days on the trails. The durable sole's regrind rubber flecking looks great but also provides traction on the trails. SHOP
Can You Live Longer With 30-60 Minutes Of Weekly Strength Training?
A recent article in the British Journal of Sports Medicine shows that just 30 to 60 minutes of strength training per week can reduce your risk of dying from all causes by 10 to 17 percent. In this blog post, you’ll discover the key takeaways from this exciting research and understand the incredible benefits of strength training. THE BIG DISCOVERY This article reports something incredible: as little as half an hour to an hour each week of strength training exercises significantly reduces the risk of dying from all causes. STRENGTH TRAINING – WHAT IS IT? First things first, let’s clarify what strength training actually means. Strength training typically can include activities like lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats. THE AMAZING BENEFITS OF STRENGTH TRAINING So, why should you consider adding some strength training to your weekly routine? Aside from this article, there are other well-known benefits to strength training. Reduced Mortality: The most significant finding of this study is that people who did 30-60 minutes of strength training per week were 10-17 percent less likely to die from all causes. Stronger Muscles and Bones: Strength training helps you build and maintain muscle mass. As you age, this becomes especially important as it can help prevent muscle loss and keep your bones strong. Read more in this Harvard Health article. Better Metabolism: Building muscle can also boost your metabolism, which means you burn more calories even when you’re not working out. This can be helpful for weight management. Read more from this article in the National Library of Medicine. Enhanced Quality of Life: Stronger muscles can make daily activities easier, improving your overall quality of life. Whether it’s lifting groceries, climbing stairs, or playing with your kids, strength training can make everything feel more manageable. Learn more in this article posted on Harvard Health. HOW TO GET STARTED WITH STRENGTH TRAINING Getting started with strength training doesn’t have to be complicated or require a gym membership. You can begin with simple bodyweight exercises at home or invest in some resistance bands. Start slow, focus on proper form, and gradually increase the intensity as you become more comfortable. Remember, it’s not about how much you lift; it’s about being consistent and gradually progressing over time. IN CONCLUSION Strength training isn’t just for bodybuilders or athletes; it’s a simple and effective way for everyone to improve their health and longevity. Spending just 30-60 minutes per week on strength training exercises can have a significant impact on your overall well-being and help you enjoy a longer, healthier life. So, why not start today? Your future self will thank you! XERO SHOES FOR ENJOYABLE STRENGTH TRAINING Browse our footwear, or learn more about the benefits of barefoot shoes for weight lifting.
How Food Service Workers Can Find Comfortable Shoes
Food service workers spend long hours standing and moving around, which puts big demands on their feet. Whether you work in the kitchen or wait tables, your shoes should provide comfort during your shift. Having strong, healthy feet that feel good at the end of a shift starts with picking the right shoe. You're about to discover that what most people think are the best shoes for service workers, could actually be the cause of the foot, knee, hip, and back issues that you feel at the end of a double. Then you’ll find the (possibly surprising) best shoes for food service and restaurant workers. What is The Best Shoe for Restaurant Workers? The ideal shoes for service industry workers go beyond simply providing comfort. They are shoes designed to enhance your performance in fast-paced and dynamic food service environments and, ideally, leave your feet and the rest of your body feeling good at the end of the day. The best shoes for food service workers have the following qualities: Non-slip: Slip and fall accidents are the most common injury among kitchen staff, due to contact with wet, slippery, and greasy surfaces. Employees should have a good pair of slip-resistant shoes that have tread for increased grip and traction. Comfortable: For food service employees working long shifts and on their feet all day, shoes should offer natural comfort. Servers, in particular, will rely on comfortable shoes as they walk from table to table. But, as you'll see, genuine comfort may come from a different source than you think. Lightweight: This one is simple. The heavier the shoe, the more energy you use to move your legs. The lighter the shoe, the better you can feel. Durable: Service workers wear shoes for long shifts, and for months at a time. Long-lasting shoes will cost food service employees less in the long run, by not having to frequently get replacements. Protective: shoes must protect your feet from all kinds of spills and other accidents. Easy to clean: Whether you're doing customer service or food preparation, your shoes can get messy fast. You need to be able to clean them after stepping on dropped food items or spilling Table 5's drinks on yourself. So what kind of work shoes offer all these features and even some additional benefits? Contrary to what many people believe, but now thousands of service workers have discovered, barefoot shoes give you all the features and benefits above. I’m a chef and I spend all day on my feet. I’ve tried everything from clogs, boots, memory foam, you name it. I wear a minimalist / barefoot shoe to the gym and I was thrilled that there is a version I could wear to work. Light, comfortable, easy for a 12-14+ hour day. These are hands down my favorite shoes and I have been telling everyone that will listen that they should try them. Why Barefoot Shoes for Food Service Staff? Many food service workers may have heard of “barefoot shoes”, but may not understand how they differ from traditional shoes and why those who’ve made the switch will never switch back. Barefoot shoes give restaurant and food service industry workers: Natural comfort. Working in food service, you’ll need comfortable shoes as you move around or carry heavy plates. Traditional shoes have narrow toe boxes that cause pressure and discomfort. Barefoot shoes feature wider, foot-shaped toe boxes that let your toes wiggle and move freely, offering maximum comfort and improved balance and stability. Proper posture. Shoes with a thick sole can affect your balance by elevating your center of gravity and reducing sensory feedback you receive touching the ground. Barefoot shoes have a thin, protective sole that keeps your foot completely level to the ground, letting your body have natural posture. Agility and mobility. You have over 200,000 nerve endings in each foot! This is so your brain can feel what you're stepping on or in, and then tell your body how to move effectively and efficiently. Typical shoes with thick and stiff soles block your feet from being able to feel the ground beneath you. Food service jobs demand quick movements, precise footwork, and the ability to navigate crowded spaces. Barefoot shoes, with their thin and flexible soles, offer a heightened proprioception and sensory feedback to make you more nimble. Lightweight. Barefoot shoes weigh much less than anything else you've put on your feet, so you're spending less energy throughout your shift. Imagine coming home from doing a double and forgetting that your shoes are even on your feet because they're so comfortable and lightweight. The Perfect Shoe For Food Service Employees Introducing The Prio All Day SR The Xero Prio All Day SR is a non-slip barefoot shoe worn by many in the food service industry. Food service or restaurant employees – from chefs and cooks to waiters and bussers – will love the feel of these shoes. That’s why America's number one barefoot shoe company made this specific shoe, at the request of thousands of food service workers. Here are some great features that the Prio All Day SR offers: A wider, foot-shaped toe box that lets your toes spread, relax and move freely Zero heel-to-toe drop for proper posture Thin, flexible sole for enhanced balance, agility, and mobility Non-slip tread for grip on wet, oily, and slippery surfaces, so chefs, food prep and other kitchen workers better avoid the risk of a slip and fall accident. Durable black leather is protective, easy to clean, and matches any outfit Lightweight. A men’s size 9 is 9.1 ounces per shoe, and a women’s size 7 is 7.5 ounces per shoe. They are so light, you won’t even notice you have them on during your shift! Don’t just take our word for it… Food service and restaurant staff members rely on wearing the Prio All Day SR: I bought these shoes for waiting tables. My last pair of shoes had me barely able to walk after the ride home from work. My first day with my all day Prios after returning home from a 13 hour double and I did jumping jacks! I have been doing several things in my life, living barefoot while guiding students at a survival school, a ballet dancer as a child/teen, and every position you can think of in a restaurant for the past 26ish years, and these shoes are the best I have EVER had. I’m a chef de partie in a restaurant and I ordered these shoes to use as a kitchen shoe. Kitchen shoes have to be waterproof and anti-slip and these are great. I just had to get used to that more leather feeling than the breathability of other xero shoes. But once they break in they're extremely comfortable and it's easy to forget you have them on. A great shoe for someone with a job like me. Read more reviews about the Prio All Day SR from men and women! Stay Comfortable and Safe Wearing Barefoot Shoes Wearing barefoot shoes, you can keep working those long shifts and stay on your feet for hours on end. The Prio All Day SR has everything you need in a food service shoe. Your feet and body will thank you! Prio All Day SR Men | Prio All Day SR Women
Can Barefoot Shoes Help with Posture? What to Know
How Can Barefoot Shoes Help With Posture? Excellent posture is not just about your physical appearance - it’s a cornerstone of your long-term health. And believe it or not, the secret to achieving better posture lies beneath your feet. The footwear you choose can negatively impact your posture. The right type of shoes can help correct posture, providing comfort and better alignment for your body. Let's take a look at posture to see how the wrong footwear can cause problems, and how the right footwear could help your posture. What Does Healthy Posture Look Like? Proper posture means that your spine should be properly aligned when you stand. There are natural curves in your lower back, mid back, and neck, but excessive curvature in any of those places or flattening in any of those places can be problematic. There are two types of posture: dynamic and static. Dynamic posture is how your body aligns during movement, for instance, walking, running, or bending over to pick up something. Static posture is how your body aligns when you are not moving, like sitting, standing, kneeling, or lying down. How Bad Posture Affects the Body Many people take good posture for granted until they notice negative effects. Poor posture can have far-reaching consequences that affect our physical well-being. Here are some of the effects of bad posture to be mindful of: Misalignment of the musculoskeletal system Poor circulation Imbalances in the body Pain in the back or neck Increased number of injuries Stress on the ligaments and joints Lack of range of motion Decrease flexibility Tight muscles Weakened muscles Difficulty breathing Poor balance Decreased efficiency in daily life or athletic performance What Causes Bad Posture? Several factors contribute to poor posture. You may be doing some of these things and not even realize it. Here are some common causes of poor posture: Prolonged periods of sitting: Having a sedentary lifestyle, you spend prolonged periods sitting or hunching over a desk, which can negatively affect posture over time. Not getting enough exercise can weaken the muscles that support your posture. Carrying excess body weight can strain the musculoskeletal system. Poor ergonomics in the workplace. This can commonly include improper desk setup, sitting for long periods of time, or incorrect positioning of computer screens. Sleeping position: Sleeping in positions that do not support proper spinal alignment. Stress, anxiety, and emotional tension leads to muscle tightness and increased muscle tension. Wearing improper footwear. Shoes can affect posture, disrupting your foot's natural ability to offer a stable base for your body. At this point, you may be thinking, “what is improper footwear?”. We’ll review characteristics of shoes that can negatively affect posture, and what kind of footwear can help you have correct natural posture. The Problem With “Normal” Shoes Many “regular” shoes can actually cause posture problems.. Here’s how shoes can impact posture: Elevated heels of “normal shoes” move your center of mass forward. This alters the body's natural alignment and can put extra pressure on the balls of the feet, ankles, hip, knees, or back to adjust for that change in center of mass. Padding that “normal shoes” typically have can negatively affect your posture. When foam cushioning wears out unevenly it can misalign your feet and ankles, which creates issues for your knees, hips and back. The narrow toe box of most conventional shoes can squeeze toes together and hinder natural toe splay. This can affect the overall stability of the feet, affecting the body's balance and posture. Thick, Stiff Soles reduced sensory feedback affecting proprioception and balance. Your feet need to provide sensory information to your brain so you can move your body effectively and efficiently. When we lose touch with the ground, our body may lose its ability to make micro-adjustments that help us maintain proper dynamic posture. How does this compare to barefoot shoes? They don’t have these issues. How Barefoot Shoes Can Help With Posture Barefoot shoes are designed to help improve your posture. While regular shoes can negatively impact posture, barefoot shoes mimic the feeling of being barefoot while providing the appropriate protection for your feet. Barefoot shoes can help improve posture in a few ways: No Heel-Toe Drop: Most shoes have an elevated heel, which shifts your center of mass forward. This forces you to adjust with your ankles, knees, hips, and back. Where you will feel the stress depends on which one of these joints is least supported by your muscles, ligaments, and tendons. Barefoot (or “minimalist” ) shoes do not elevate the heel. This can keep the body in a neutral alignment and keeps the body weight centered over the feet. Thin (but protective), Flexible Soles: Barefoot shoes have a thin yet protective sole, so you can safely FEEL to ground and give your brain the feedback needed to make dynamic postural changes. Wider, Foot-Shaped Toe Box: In the same way spreading your fingers provides balance doing pushups, spreading your toes provides you with better balance while you stand, walk or run. Barefoot shoes feature a wider toe box, which gives your toes the freedom to spread out for better balance, stability, and posture. Additional Tips to Improve Posture Aside from wearing barefoot shoes, here are some other tips to improve your posture that you can begin including in your daily routine: Be Mindful: Being aware of your posture, whether sitting or standing, is essential. Take a moment to check in with your body throughout the day. Make sure your body is properly aligned. Take Regular Walking Breaks: If you have a sedentary desk job, it's important to incorporate movement throughout the day. Set reminders to get up and take short walks, stretch, or do simple exercises. Vary your movements: By doing a variety of movements, you can help strengthen the muscles that support proper posture. This promotes muscle balance, flexibility, and core stability - all of which contribute to improved posture. Maintain a Healthy Weight: Carrying excess weight can place additional stress on your muscles, joints, and ligaments, affecting your posture. Strive to maintain a healthy weight through a balanced diet and regular exercise. What people are saying about improved posture and barefoot shoes from Xero Shoes.. “I work as an ER charge nurse and I’m on my feet nonstop for 12 hour shifts. I recently purchased the prio shoes to use for work and they have been amazing. I was even told that I appear to be walking with better posture. Hopefully I can help others discover the benefits of these shoes.” “I’m on my feet for 12+ hours and I needed shoes that give my feet plenty of support and that fit my foot. The barefoot feeling is ideal for my posture and for the anatomy of my foot. This is my second pair of Xero shoes and they did not disappoint!” Making the Switch to Barefoot Shoes If you’re ready for improved posture, it’s time to slip into a pair of barefoot shoes. Switching from a “normal” shoe to a barefoot shoe may be a bit of an adjustment, given the differences between the two. The phrase “transition slowly” is a common recommendation people will tell you. And while this isn’t wrong, transitioning to barefoot shoes is less about how quickly or slowly you make the change, and more about HOW you make the transition and not the length of time it takes. FEEL What You’ve Been Missing; Natural Comfort, Posture, and Health Barefoot footwear helps you FEEL the ground you’re walking on, and comes in many different styles of shoes, sandals and boots. Not sure what type or style of shoe you want? Use this shoe finder quiz to find a few recommended shoes for you. 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.
Why Every Runner Should Wear a Minimal Shoe... sometimes
Xero Shoes' partner, renowned running coach and author Eric Orton, coaches elite and age group athletes, including runners for distances from 1500m to 240 miles, Ironman triathletes, cyclists, and more.In his latest article for Marathon Handbook, Eric shares why runners should wear a minimal shoe... sometimes. Eric's top reasons: Minimal shoes give your body instant feedback on running form and can improve efficiency Use minimal shoes as a tool to build strength and stability Minimal shoes not only feel lighter, but less cushioning between your feet and the ground helps you to lock in your natural running Unlock the mechanics of forefoot and midfoot strikes, which contribute to improved efficiency and biomechanics Watch the video below, and read Eric's full article here.
Organizations That Use Running to Empower Women
For women, running can be a powerful tool for empowerment and self-discovery. Running teaches women many physical, mental, and even social skills, when running in a group. It helps build confidence, reduce stress, and promote a sense of accomplishment and independence. Women of all ages join running groups that can help strengthen community bonds and offer a supportive environment for self-growth. Running delivers lessons on confidence and character and provides strength in the face of adversity. Running is one of the most accessible activities in the world - all you need is a good pair of running shoes and proper clothing. This article will show you how running can empower you, introduce organizations that recognize the power of running, and use running to make a difference in women’s lives around the world. Whether you're an experienced runner or just starting out, let's celebrate the power of running to transform lives and communities. What Factors Are Important For Women's Empowerment? Empowerment is the process of becoming stronger and more confident, especially in controlling one's life and claiming rights. The European Institute for Gender Equality defines women's empowerment as "the process by which women gain power and control over their own lives and acquire the ability to make strategic choices". Several factors contribute to women's empowerment. Some of the most important include: Access to Education Women who have access to education are better equipped to make informed decisions about their lives. This helps them participate in the workforce, and advocate for themselves and their families. Economic Empowerment Women with financial independence are more likely to have control over their lives and make decisions about their futures. This can be achieved through equal pay, access to credit and loans, and job training programs. Healthcare Access to quality healthcare is critical for women's well-being and ability to lead healthy and productive lives. This includes access to reproductive and maternal health services. Gender Equality Women face gender bias in education, employment, politics, and more. Achieving gender equality requires breaking down systemic barriers and addressing gender-based discrimination. Safety Women need to feel safe in their homes and communities in order to fully participate in society. This includes addressing issues such as domestic violence, sexual assault, and harassment. Representation Having women represented in leadership roles is crucial for ensuring that their needs are met. Empowering women to be part of decision-making processes, instead of others speaking for them, will help their voices be heard. Benefits of Running for Women Regular running can provide a wide range of mental and physical benefits for women to improve all aspects of their well-being. Physical Health Many people consider running simply a way to burn calories and lose weight. However, there are many other physical benefits besides weight loss. As a cardiovascular exercise, running improves heart health while reducing blood pressure and the risk of chronic diseases. Builds Confidence Completing a challenging run or race can build confidence, giving women a sense of accomplishment and achievement. Running can also boost women's self-confidence to feel more comfortable and confident in their bodies. Reduces Stress Running can relieve stress, providing an outlet for pent-up emotions. Running also can reduce stress by promoting the release of endorphins, which improve mood. Improves Mental Well-being Running can be a form of meditation and can have long-term benefits for mental health. Running a few times a week gives women a space to clear their minds and focus on the present moment. Accomplish Goals Women face different challenges in life than men. To overcome challenges, it’s important for women to set goals and experience the satisfaction of achieving them. The same is true for running performance, which requires runners to overcome physical and mental obstacles. By setting goals, runners can create a clear action plan towards accomplishing those objectives and ultimately experience the sense of achievement that comes with meeting those goals. Learn Resilience Not every run will be your best, especially if you're new to running. Setbacks may happen, but this is a great way to learn resilience. Getting better at something means getting back up after you’ve been put down and trying again. Running teaches women ways to overcome stress and bounce back from adversity - a great skill to help anyone overcome life’s challenges. Build Bonds and Community Women’s running clubs and track and field teams provide a sense of community, empowering female athletes. Being a part of the wider running community offers women a supportive social group and role models to look up to. Empower Other Women Running is a great solo activity, but most runners know the importance of having a good running community. In group settings, running helps women empower each other. Women’s running groups are the perfect instance to build other women up. Organizations That Are Helping Females Achieve Empowerment Through Running Here are some organizations that are empowering women around the world. Jay Ell Alexander, Black Girls RUN! Jay Ell Alexander is the owner and CEO of Black Girls RUN!, an organization that empowers women of color through running in a supportive environment, with over 250,000 members across the United States. She is a public relations practitioner committed to giving back to the local community through her passion for running, health, and fitness. What is the goal of Black Girls RUN? “Black Girls RUN! started as an online blog in 2009 as a way to empower Black women to participate in the sport of running events across the country and provide spaces for women to come together on their fitness journey. Through the power of running, community and empowerment, we bring awareness to the health disparities in the Black community. We dispel the myths that black women are unhealthy and not physically active.” How does running help empower black women to overcome challenges they may face? “There’s a huge misconception that black women don’t run. Black Girls RUN! brings women together all over the country to increase representation on the pavement. We are moving and motivating women to change the narrative of what running and health looks like for black women. We provide inspiration and serve as a resource for women to become the best version of themselves. Black Girls RUN! aims to create healthier communities to change the health statistics for black women and create healthier women for generations to come.” Girls on the Run Rockies Girls on the Run Rockies inspires girls of all abilities to reach their full potential through running and team support. They teach life skills such as self-confidence, resilience, and connection with peers. Dedicated volunteer coaches combine physical activity with these lessons to empower girls and create a strong community. We interviewed Lauren Pietrek, Development and Marketing Director for Girls on the Run Rockies. What is the goal of Girls on the Run? “Girls on the Run is a nonprofit organization with a mission to inspire and empower girls in 3rd - 8th grade through the power of running. Our program combines training for a 5K event with a research-based curriculum that focuses on developing essential life skills and fostering positive self-esteem. The goal of Girls on the Run is to equip girls with the tools they need to navigate challenges, build healthy relationships, and boldly pursue their dreams. We create a supportive community where girls can embrace their uniqueness, celebrate their strengths, and grow into strong, capable women.” What role does running play for girls to overcome challenges and learn new life skills as they grow older? “Girls on the Run uses running as a tool to build confidence and teach life skills by setting and achieving running goals, fostering a growth mindset, and employing a curriculum that addresses topics like self-care, empathy, and teamwork. Through running, girls develop resilience, self-belief, and a sense of accomplishment. Our program creates a supportive environment for girls to learn and practice important life skills while running with their friends. We believe the finish line of our 5K is just the beginning of a lifetime of self-confidence.” Whitney Heins, founder of The Mother Runners Whitney Heins is a lifelong runner, and founder of The Mother Runners, (a resource for moms who run), VDOT-O2 certified running coach, 2:54 marathoner, host of The Passionate Runner podcast, and most importantly, a mom of two beautiful, crazy kids. What is the goal of The Mother Runners? “My mission is to help fellow moms be their best selves on and off the road. When we do something that makes us feel good about ourselves, that positive impact has a ripple effect in all we do. Running is good for our physical and mental well-being and teaches our kids valuable lessons like how to take care of yourself and work hard towards your goals.” How does running empower mothers to overcome challenges they may face in their daily lives? “Running helps moms see that they are stronger than they realize. This ability to have patience and persevere no matter what carries over into challenges moms face big and small—whether it’s withstanding another toddler meltdown or facing serious illness or tragedy related to our children. It also recharges us so we can face each day fresh.” In addition to free training plans and customized coaching, she provides a community for sharing experiences and pursuing fitness goals. Keri Wallace, Girls on Hills Keri Wallace is the co-founder of Girls on Hills, an organization that empowers women with the skills and confidence to become independent in the mountain environment. Girls on Hills provides guided runs in the Scottish Highlands, Lake District and Snowdonia and are aimed at women who want to break free from road running and run to the mountains. What is the goal of Girls on Hills? Girls on Hills aims to empower women with the skills and confidence they need to become more independent in the mountain environment. We hope to encourage more women to participate in the sport of trail and mountain running to reap the health and well-being benefits associated with exercising in wild spaces and time spent in nature. We use experienced female running guides to teach navigation, movement and mountain safety skills on upland terrain, from trail to technical mountain ridges. We believe that 'empowered women empower women' and our guides are instrumental in helping us inspire women to try new things. We also advocate for greater understanding of inequities and better support for women to help reduce the gender gap in participation in ultra-distance running and skyrunning in the UK. In Your Opinion, how does trail running empower women to overcome challenges in their daily lives? Trail running is liberating! - journeying through nature with all you need on your back, making decisions about your route, destination and safety. This kind of control can often be lacking in people's lives, and today's health and safety culture breeds a level of risk aversion that is limiting and sometimes debilitating. At Girls on Hills, trail running is about understanding and stretching what your body (and mind) can do! Often women find they are far more capable than they expected. Another kind of empowerment is learning new skills, such as self-navigating or moving efficiently over technical terrain. We find that running in a supportive and like-minded group can help build community and self-esteem, but running solo can build resilience and self-confidence. All these elements of empowerment are powerful and extend beyond running into lives at work and at home. Inspirational Female Runners Who Changed History Here are some iconic women runners whose effect empowered others and changed history for generations of women after them. Their confidence and resiliency paved the way for future female runners. Wilma Rudolph Wilma Rudolph overcame polio and scarlet fever as a child to become one of the fastest women in history. As a young girl who struggled to walk, she truly defied the odds as the first woman (and first African American woman) to win three gold medals in track and field at the same Olympic game. At the 1960 Summer Olympics, Rudolph won gold in the 100- and 200-meter sprint events and the 4 x100-meter relay. Her incredible life story has inspired generations of women long-distance runners. Kathrine Switzer Before the Boston Marathon allowed female participants, 20-year-old Kathrine Switzer showed up to the race in 1967. She signed her entry form under the alias "K.V. Switzer" as the first woman to win a competition. Despite being physically pulled off the course by multiple men, including the race's director, Kathrine became the first woman to enter and finish the marathon with an official race number. Switzer is credited for changing the sport of running by opening up opportunities for female long-distance runners. Today, she continues to pave the way for other female runners, inspiring women across the globe and winning the New York City Marathon in 1974 with a time of 3:07:29. Joan Benoit Samuelson Joan Benoit Samuelson is an iconic American runner and olympic gold medalist. She won a gold medal as the first-ever women's marathon champion at the 1984 Olympic games - just 17 days before she had knee surgery, calling into question whether she would participate in the event. On race day, she was able to push from within, taking the lead at Mile 3 and never giving it back. Her stunning effort is commended and inspired by long-distance runners. Joan also held the fastest time for an American woman at the Chicago Marathon for 32 years after winning the race in 1985. All You Need Is a Good Pair of Shoes The good news is, you don’t need much equipment to run - just a pair of running shoes on your feet. Your running journey begins by finding a pair of shoes that are both durable and comfortable - shoes you can wear for (literally) thousands of miles! Barefoot running shoes prioritize natural movement and allow your feet to move and flex as they were designed to, while still offering a layer of protection. A barefoot feeling allows your feet to get the ground feedback you need to become a confident, empowered runner. Barefoot shoes have important characteristics that let your body do what’s natural, and let your feet bend, flex, move, and FEEL. Compared to traditional running shoes, Xero shoes have: No heel lift A wide toe box to let your toes spread No unnecessary cushioning An extremely flexible sole that gives you protection but is thin enough to let the nerves in your feet safely FEEL the ground and be more connected to the earth. When it comes to running shoes, durability and style should go hand in hand. That’s why we offer a range of options that not only look great but can handle any terrain you will be running on. Women’s road running shoes: Prio HFS Zelen Women’s trail running shoes: Mesa Trail II TerraFlex All of our shoe models are backed by a 5,000-mile sole warranty. Explore our entire collection of barefoot shoes for women. In Closing Running is used as a tool for empowerment and self-discovery for women across the globe. It is an activity that pushes you to become resilient, confidence dedicated, and motivated. Through the work of these incredible nonprofits, women are being empowered and supported to reach their full potential through running. It is up to all of us to continue this work and support women's empowerment in our communities and beyond. There are many women’s running groups that you can find locally to join that welcome all abilities. You get experienced coaches and build a sense of community through running. Whether you run in a group or solo, we hope women use running as an activity of empowerment to be the best versions of themselves.
Barefoot Shoes for Nurses - Xero Shoes
Are Barefoot Shoes The Best Shoes For Nurses? 3 Reasons To Trying Going Minimal As a nurse, you understand the importance of wearing good shoes for the well-being of your feet and legs. You’re on your feet for long hours, moving from patient to patient, and the last thing you want is to end up with sore feet at the end of the day. But what if we told you that your feet could feel more comfortable at the end of the day by getting as close to barefoot as possible and wearing minimalist shoes? Don’t just take our word for it. Here’s what some nurses have to say about their experience with barefoot shoes: “I am a 60 year old active nurse and have been on my feet my entire life. These are by far the most comfortable brand of shoes I have ever experienced. I will never go back to structured shoes.” - Nancy Clough “I love the way these shoes feel. I am a nurse and walk quite a bit. I have not had any problems with my feet hurting after a 12 hour shift. The shoes have felt comfortable when working out as well.” - Sean Ancheta-Reinhardt “I love these shoes. I use them as a nurse and I’m on my feet all day and I could not ask for anything more comfortable! Highly recommended” - Bryony Retter In this blog post, we'll discuss what healthcare workers need to know about barefoot shoes in order to have happy, healthy feet at work and home. What Shoes Make Sense For Nurses? Before we explore the benefits of barefoot shoes, let's first take a look at what shoes make sense for nurses. It is no secret that nurses often experience foot discomfort. As a nurse, you need to be able to move quickly and efficiently to care for your patients during long work days. You expect a lot out of your shoes, so you need shoes that: Offer comfort for your long shifts whether you are standing, walking, or running around Provide traction and stability. Shoes with good grip help to prevent slips and falls Some nurses want a breathable upper to keep your feet cool and dry, while others many want shoes that are protective of spills Are easy to clean and maintain, as healthcare settings can be messy What’s Wrong with “Normal” Shoes?” Before diving into the specific benefits of barefoot shoes for nurses, it’s worth considering why someone would choose to ditch traditional shoes in the first place. Traditional shoes: Have a narrow, pointed toe box that squeezes your toes together, which can lead to foot problems and balance issues Have excessive padding, which mutes the feedback the nerves in your feet send to your brain… which interferes with mobility Have stiff soles which limits your feet’s natural movement, again impacting balance and agility. Have a raised heel, which negatively affects your posture, putting strain on your ankles, knees, hips, and back Weaken the feet over time and lead to a reliance on external support, rather than allowing the feet to strengthen and become their own support system Are heavier, which will weigh you down over the course of a day What Nurses Should Know About Barefoot Shoes Barefoot shoes address all of those issues.This type of shoe design: Has a wider, foot-shaped toe box to allow your toes to spread naturally Is low to the ground for balance, mobility, and agility Has a non-elevated heel (“zero-drop”), so it doesn’t mess with your posture Is flexible and allows for natural movement Allows your feet to strengthen and become their own support Is so lightweight, many wearers forget to take them off at the end of the day, and often forget they’re even on! 3 Benefits of Barefoot Shoes for Nurses They are “Zero-Drop” Traditional shoes often have a significant difference in height between the heel and the toe, known as the "heel-to-toe drop." This drop can be as much as 12 millimeters or more for traditional shoes, which can put strain on your ankles, knees, hips and back. We know high heels do this, but even shoes with a small drop can do the same thing. Barefoot shoes, on the other hand, have a uniform sole height without any variation between the heel and the toe, also known as “zero-drop”. These shoes are designed to allow for a more natural posture and gait, promoting better alignment and balance in the body. Your Feet Become Their Own Support Typical shoes have soles that don’t allow your feet to move or toes to spread. Wearing typical shoes like wearing a cast on your foot,restricting your foot’s natural movement, reducing joint mobility, and causing the muscles to weaken the longer you wear them. Research by Katrina Protopapas showed that adding arch support in the shoes of healthy individuals reduced the muscle mass and strength in their feet by up to 17% in just 12 weeks. Imagine what happens over even more time. In contrast, barefoot shoes don’t provide any external arch support, which might seem counterintuitive to those who believe they need it. However, the muscles and tendons in our feet are designed to support the arch naturally. Research by Dr. Sarah Ridge shows that merely walking in barefoot shoes built foot strength as much as doing a foot strengthening exercise program. They Are Lightweight Traditional shoes can be heavy and cumbersome, especially for healthcare workers who spend long hours on their feet. Barefoot shoes are lightweight, which makes them an ideal option for nurses and other healthcare workers. This design allows you to be lighter on your feet instead of wasting energy dragging your shoes from patient to patient. They are so lightweight that some people even forget they are wearing them! You may even forget to take them off! Barefoot Shoes Vs. Minimalist Shoes for Nurses Nurses may have heard the terms barefoot shoes and minimalist shoes used interchangeably, but they are not the same thing. Here’s a quick breakdown of the differences between the two: Barefoot shoes are the closest thing to being barefoot, allowing your feet to move and flex naturally. Minimalist shoes are meant to be lighter, more flexible, and have somewhat less cushioning and heel lift than a typical shoe. However, many companies claiming to sell minimalist shoes actually sell “partial minimalist shoes'', which can be worse for your feet than both “barefoot” and “typical” shoes. According to this study by Irene Davis, “runners in partial minimal shoes sustained more injuries than those running in true minimal or traditional shoes.” They are typically too narrow and have too much lift and cushioning, meaning you can’t get the feedback you need to walk naturally. At Xero Shoes, we provide truly minimalist shoes that feature a wide toe box, no unnecessary cushioning, and an extremely flexible sole that lets you safely feel the ground while offering a layer of protection. Xero Shoes for Nurses For nurses who are looking for a good pair of barefoot shoes, try our slip resistant Prio model. The Prio is a minimalist shoe that still offers a removable 2mm insole which you can keep in while you adjust the barefoot feeling, or remove if you want a “closest-to-barefoot” experience. It is lightweight, flexible, and durable and, like all Xero Shoes, comes with a 5,000 mile sole warranty, making it the perfect choice for healthcare workers who need to be on their feet for long hours. That said, we have many nurses who wear many of our styles as well. Browse all the shoes from Xero Shoes. The information in this post does not take the place of medical advice. Only your doctor can provide advice, diagnosis, and treatment. Always consult a qualified health provider, such as a physical therapist, if you have questions about your health.
Are Cushioned Shoes Bad for Your Joints?
Big shoe companies will try to tell you that all that padding and “motion control” technology is helping to protect you from impact. A new study from Oregon State University found the opposite. You can read all about it in this New York Times article: “Super-Cushioned Running Shoes are All the Rage, But Aren’t Foolproof.” READ THE FULL ARTICLE If you hit the article-limit paywall, here are the big takeaways on why cushioned shoes are bad for your joints: Runners in “maximalist” cushioned running shoes hit the ground harder, and pronate more (roll their ankles inward), than runners in neutral shoes This tendency gets WORSE the more you run in those shoes Super-maximal shoes “tend to be more unstable” than low-to-the-ground barefoot running shoes, even on roads and track Xero Shoes Make Happier, Healthier Runners If there’s a common thread among the tens of thousands of Xero Shoes reviews, it’s this: Nobody started wearing Xero Shoes because of any special technology. They just wanted to move better, and feel better. And guess what: They do! Skeptic turned believer! “I love that I can feel the ground beneath me when I walk, and it has really increased my proprioception so I’m not wobbly or tripping. I usually would kick my shoes off and go barefoot as soon as I got home, but now they don’t come off until I go to bed.” - Timothy C Amazing, life-changing shoes “I bought them because I stand all day. They are perfect. Changed my life in two days! I will buy them again.” - Donna C. Amazingly comfortable “I feel safer walking the trails wearing Xero Shoes - especially navigating rocky areas. I own 5 pairs and love them.” - Linda T OMG Great shoes. They really do make my feet feel good. Thanks! - Shane T New to running in Xero Shoes? Start here. You’ll have a better experience “transitioning” from maximalist or cushioned shoes to in Xero Shoes if you have: A good idea of what to expect A plan to follow Get both in this article from Xero Shoes CEO Steven Sashen, How to Transition to Barefoot Shoes. START OFF RIGHT
The Perfect Summer Shoes to Go with Every Type of Adventure
The Perfect Summer Shoes to Go with Every Type of Adventure Summer fun is just around the corner. Are you ready for days at the beach? Have you made plans to spend some time on your favorite trails? Or maybe you’re thinking of an urban getaway to a new city? Whatever you’ve got planned, having the right summer shoes to go with your adventures is essential. The right shoes have four key factors: They facilitate your fun. You wouldn’t want to wear a pair of hiking boots to wade in the ocean, and scrambling up a steep mountain trail in a pair of sandals might not be your speed. Pick a shoe that will help you get the most enjoyment from your activity. They leave your feet feeling good. If your feet don’t feel as good at the end of the day as they did at the beginning, then your shoes aren’t doing their job. You like the look of them. They’re easy to pack. Your summer shoes should be light and flexible so they’re easy to take with you anywhere. Whatever adventures the summer has in store for you, Xero Shoes has the right pair of summer shoes to help you maximize your fun. Summer Shoes for Beachy Fun - Aqua Cloud Whether you’re strolling along sandy shores, paddle boarding, or splashing around in the waves, the Aqua Cloud is so lightweight it’s barely there, but — wet or dry — it gives your feet a just-right amount of protection. Grippy rubber sole No thong strap pressure points Easy on and off lacing 3mm BareFoam for added comfort SHOP AQUA CLOUD Conquering an Urban Jungle - Dillon or Nexus Knit Do you love exploring new cities in the summer months, but dread how your feet feel after walking around on concrete or cobblestones all day? There’s a simple solution. Pick a shoe that leaves your feet feeling as good at the end of the day as they did at the beginning... a shoe like the Dillon or the Nexus Knit. Soft, breathable mesh upper All day comfort in a classic sneaker Vegan friendly Super lightweight SHOP DILLON SHOP NEXUS KNIT Spending Summer Days on Your Favorite Trails - Scrambler Mid II Enjoy your time in the mountains more when you’re not weighed down by heavy boots. Confidently tackle challenging terrain in the lightweight, flexible Scrambler Mid II. Rainy, muddy trails? The Scrambler Mid II WP, our waterproof version, means you’ll have fun, rain or shine. Grippy Michelin Fiberlite sole Mid height to keep out debris Mud shedding lugs for confident traction Lightweight comfort with the protection you need SHOP SCRAMBLER MID II Taking on a Summer Run - HFS II Summertime isn’t just for traveling or hanging out by the lake. It’s also race season. If you’re gearing up for a competitive or fun summer run, don’t forget about your shoes! The HFS II from Xero Shoes may be the perfect road racing shoe. It’s lightweight, highly flexible, and oh-so-comfortable. So lightweight, you’ll feel like you’re flying Tire tread-inspired outsole Moisture-wicking lining for extra breathability Highly flexible sole SHOP HFS II Trail Running... Your New Summer Hobby? - SCRAMBLER LOW Flying down a trail, navigating the uneven terrain, soaking in the outdoors... what could be better? Doing it all in the most comfortable trail runners imaginable, that’s what. See how good your feet feel when you slip into a pair of Scrambler Lows. Grippy Michelin Fiberlite sole Breathable mesh upper Lightweight comfort Secure, adjustable fit SHOP SCRAMBLER LOW Have More Fun with Happy Feet Whatever adventure you find yourself on, you’ll have more fun when your feet feel good. And that means finding the perfect pair of summer shoes for each of your warm-weather activities. Xero Shoes has barefoot shoes for every summer adventure. Browse all shoes to find your next pair.
