3 Articles to Help You Be a Better Parent

One of my favorite sites is Huffpost Parents, a subsection of The Huffington Post dedicated to parenting info, advice, and stories. I recommend that all parents visit there regularly.

They've recently posted THREE articles that really speak volumes to me.

In, "How to Raise a Kid Who Isn't Whiny and Annoying," author Liz Lenz laments getting "Pinterest stress" and how that relates to having whiny children.

"To Parents of Small Children: Let Me Be the One Who Says It Out Loud," by Steve Wiens gives us a reality check in an attempt to calm our nerves and remind us "You are not a terrible parent if..."

Finally, Sarah Koppelkam helps us know "How to Talk to Your Daughter About Her Body." I think she's spot on and especially like this sentence: "Prove to your daughter that women don't need men to move their furniture." :-)

Injuries While Barefoot: The Elephant in the Room

Okay, everybody. Bring it back in for a minute. We need to talk candidly about something.

"Don't worry. Going barefoot is
VERY safe. I'm not going to
get hurt. Really."

For as much as many others and I promote the barefoot lifestyle and talk about how low-risk it is, a very real possibility is that we will actually get hurt because we're not wearing protective shoes. We can even get hurt wearing minimalist footwear when something might have protected us better. The general public believes that catastrophic injuries to bare feet are waiting in every aisle of every store and under every table of every restaurant. We know that's not true, but injury risks still exist. It sucks.

My intent is not to turn anyone off to the barefoot lifestyle. I think it's so beneficial and that most people can live better through it. But just as "stuff" happens to our heads in car crashes, our hands when working with power tools or any other countless scenarios, "stuff" can happen while we're barefoot that, unfortunately, is really, um, "stuffy."

Why am I bringing this up? "You shouldn't be talking about this!," you may say. And that's exactly the reason I am.

We can't be ashamed, as barefooters, that we might get hurt doing the very thing we promote to others. Just as with ANY injury to ANY part of our bodies, we must do the best we can to pick ourselves up, brush ourselves off and move on after a foot injury. We must also support those who've gone through such a thing by encouraging them to not shy away from what's best, overall, for their feet.

I had an extensive conversation on Twitter the other day with a woman by the handle of @QuotidianLight. We'll call her Q for the remainder of this post since I don't know her real name. Q shared with me about how she hurt her foot two years ago after falling off her chair at work and slamming her foot into her metal desk. It was just a freak accident, but she ended up with a neuroma that's been tough to get healed and still gives her pain today - so much, in fact, that she can't go barefoot. She was wearing Vibram Fivefingers at the time, but told me, "If I'd been wearing shoes at work that morning... I'd have ran THIS morning."

The main point she wanted to impress on me was that she felt isolated and alone because she believes barefooters never talk about injuries and just hold in guilt when we get injured.

She's right. It makes sense to keep that information to ourselves so that we don't have shoe promoters feeling validated in their assertion that going barefoot is dangerous. But it also doesn't help when barefooters never address the proverbial elephant in the room.

"It annoys me that people think NO ONE get's hurt barefooting and if you do it's your fault so people don't speak up," Q said. She continued later, "I just wish more people would be open about their injuries. *shrugs*"

I pledged to her that I'd write this post.

Getting a stress fracture while
running in Vibram Fivefingers
turned my barefoot world upside down
in January 2010.

She thanked me and concluded with, "I hate when people get hurt and give up barefoot entirely cause they feel out of options/support."

I've heard it numerous times. Someone loves going barefoot until they get hurt - whether it's a broken toe, bee sting, cut or something else. After that, they get nervous it'll happen again and they hardly go barefoot for the rest of their lives. I know of at least two people in my immediate family who feel this way. It's very real, and these folks need encouragement to go barefoot again.

So there's three points I'd like to make here:

First, we shouldn't ignore the fact that we can - and probably will - get hurt from going barefoot, but we also shouldn't feel ashamed if we do. Understand that your feet ARE more vulnerable when going without shoes or even just minimalist footwear. Resign yourself to the fact that freak things happen sometimes. No matter how an injury to your foot occurs, don't beat yourself up and don't feel guilty or embarrassed about what happened. Just as importantly, let the criticism of shod people roll off your back when they pitch I-told-you-sos in your direction.

Second, don't give up going barefoot because you do get hurt. Obviously, take care of yourself and do what you have to do to get better. Get medical attention to treat and resolve the problem. That may mean a hiatus from going barefoot, but most injuries can and will heal completely. After that's taken care of, remember that you can still confidently go without shoes again. Though risks still exist, the benefits from living barefoot outweigh the risks. Move on a little wiser for the experience. Seek out the support and advice those of us who also go barefoot so that we can encourage you.

Third and finally, support other barefooters who get hurt. Friends, if we find out that one of us has been injured from going barefoot, let's kill them with kindness and not criticism. We need to be wary of pointing fingers and assigning blame when none needs to be assigned or doing so wouldn't help anyway. We want barefooters to stay barefooters, and the only way to do that is to be friendly and understanding with one another.

In closing, both of my brothers used to ride motorcycles on a regular basis. They always had a mantra about the likelihood of having an accident. They'd tell me, "It's not a matter of if you're going to wreck, it's matter of WHEN you're going to wreck." Yet even when they did wreck, they'd fix the bike, heal their bodies and get right back on. Injuries, minor or major, are all but inevitable when going barefoot. It's the mindset we have that determines what we take away from it. In anything we do, we only fail if we give up. Will we let foot injuries isolate us and make us quit, or make us stronger and wiser when we keep going?

Thanks, Q, for your story and inspiring me to write this.

So, community, let's talk about injuries. Do you share Q's opinions? Should the barefoot community be more open and honest about injuries or keep them in the closet? How do we respond to the I-told-you-so remarks from our naysayers? Please leave your comments in the section below.

Show Your Feet Their Independence on Your Day Without Shoes This Saturday

As Founder and Chief Primalfoot Officer of The Primalfoot Alliance, I've planned a couple of  organized activities in my hometown for Your Day Without Shoes this Saturday, June 11. Supporters and advocates of barefoot activity from around the midwest are welcome to come together to eat, play, enjoy the outdoors and show their barefoot independence in...Independence, Missouri.

The shoeless activities will start at 11:30 a.m. with a picnic (bring your own food) and barefoot time at Waterfall Park behind the Bass Pro Outdoor World on the southwest corner of I-70 and I-470 in Independence. The park is a unique space, set up next to a large man-made lake and with paved trails leading throughout a natural setting. There is also lots of space for kicking a ball around or throwing a frisbee. For kiddos, there's a large playground area set up with a climbing rock and customary jungle gym. The playground surface itself is very barefoot friendly, composed of a rubbery wood-chip-like surface.

Independence Center Mall

After that, we'll make our way to the nearby Independence Center on 39th Street, just east of M-291 highway, a uniquely cavernous shopping mall with stores ranging from Macy's to Radio Shack. While there, we can window shop, make any "necessary" purchases, grab an orange julius from the food court and/or have the kids play in the large play area of the mall.

Participants are then encouraged to continue the day on their own while barefoot. Whether it's shopping or dining elsewhere, taking in a movie or countless other activities, I encourage everyone to bare their soles and continue experiencing the world without shoes for the rest of the day.

I should point out one thing: Some of our plans, whether for this organized event or on our own throughout the rest of the day, may get sidetracked due to discrimination from management or security at the places we go. That's part of the reason for Your Day Without Shoes. We want to begin educating others and advocating for our feet. We want to begin changing the tide away from misinformed policies that keep people from living in a way that they find healthy and comfortable -- and that is perfectly legal.

Make sure to visit YourDayWithoutShoes.com to read up on how to make it the best day possible. Print off a bunch of the informational fliers on the Resources page. When people push to make you wear shoes, push back with respectful information that can help others understand that we're not just a bunch of troublesome hippies.

It's Your Day Without Shoes, and the more support we get, the better.

Barefoot Likely Better Than Shoes If You Step on a Nail

A common argument against going barefoot is that one might step on a nail and it could go straight into the sole of your foot. By wearing shoes, many people believe, you can protect your soles from such puncture injuries. On the surface this seems like sound advice, but when you look more closely at the issue you'll discover that it's probably just best to take your chances barefoot.

Some "protection."
(Image: Cirris Systems)

Before I write any further, it's important to remember that nails can pierce into the feet even if someone is wearing footwear. Construction workers experience this a lot - especially those involved in demolition work. Closer to home, I recently had a friend post on Facebook the following status: "How worried should I be that my 5 year old stepped on a nail outside? Went through his flip flop and made him bleed. Says it's still hurting this morning..." The flip flop was likely intended as a protection for his feet but failed at its job. Some people might say that if he'd gone barefoot the injury could have been even worse. I disagree and here's why:

First, stepping on a nail while barefoot does not automatically mean you'll get a puncture wound. Because each foot has 200,000 nerve endings in its sole, our bodies are exceptional at reacting to painful stimuli beneath us and reacting accordingly. It's like pulling your hand away from a hot pan on the stove. Almost before we can realize it our body's natural systems have kicked in to protect us from harm. If we begin to step on a nail or other sharp object while barefoot, our feet - if flexible enough - can mold around the offending item and/or pull away before much damage is done. I'm not saying that a puncture wound won't happen, but it could be far less deep and serious without shoes.

Keep in mind that when we wear shoes, almost all sensation of the ground below us is blocked. Our bodies cannot react until the offending object has already pierced through the layer(s) of sole material in the shoe and by then it's too late. We've already begun to put so much force down that a puncture is all but guaranteed. Likewise, the material of the shoe holds the nail or other object in place! We can't take the foot out of the shoe until we've pulled out the nail or destroyed the shoe. If, while stepping down, we sense that the nail is there and then try to step away from it we can't.

Shoe material partially
removed from around a nail
in boy's foot.
Image: Cline's Family Blog

Secondly, a nail that is stepped on barefoot is likely to be less harmful than one stepped on with shoes due to a lack of additional foreign material that can enter the wound. If a person does puncture the foot with a nail while unshod, pretty much the only thing going into the foot is the nail. On the flip side, a nail that has already punctured through a shoe's material(s) may end up depositing fragments of that material inside the foot. Depending on the shoes, this may include rubber, foam, fabric and/or glue. What's more, any contamination that has occurred to that material via mud, animal excrement, foot sweat or various forms of bacteria may also go inside the foot as well. If foreign contaminants are left inside the foot and the wound heals around them, it could cause infection and other problems long into the future. For diabetics or others who have difficulty with wounds healing, this can be especially bad.

Let's be clear: I'm not saying that going barefoot keeps you from stepping on sharp objects like nails. I'm also not saying that shoes won't protect against such objects -- they obviously will to some extent. What I am saying is that my chances while barefoot seem no worse than with shoes. In fact, I feel like there's a better chance of avoiding some puncture wounds and further complications by going barefoot instead of wearing shoes. All things considered, I'll just go barefoot, be careful and let the chips fall as they may. I'm up to date on my tetanus shot, and that's what's really important. It's a good idea for anyone.

We should remember that for most people, stepping on a nail is not a risk to life or limb* and doesn't prevent you from going barefoot again in the future. Stuff happens. I stepped on a nail while barefoot in our house as a kid. It hurt. There was a lot of drama around the experience. I moved on, though. I grew up and became a barefooter who realizes that risks are out there, but the rewards of living unshod are so much greater.

What do you think? Have you ever stepped on a nail, whether barefoot or shod? If so, do you think the situation would have been worse if you'd had your feet the other way? Has some past injury made you skiddish about going barefoot more often? Please leave any and all comments you have in the section below.


* - People with difficulty healing wounds or with peripheral neuropathy should take extra caution to keep floors clear of debris and clean as a way to prevent potentially-catastrophic injury. Always consult with your doctor about the wisdom of barefoot activity in relation to your condition(s).

Driving Barefoot May Noticeably Improve Gas Mileage

With gas prices in the U.S. on the rise and warmer weather becoming more regular, I wanted to revisit a topic I blogged about almost two years ago. I decided to do a little experiment to more definitively find out if the act of driving barefoot has any real impact on gas mileage. I wasn't terribly surprised by the results.

Driving barefoot may improve your gas mileage by double-digit percentages and, although it's believed by many to be against the law, it's perfectly legal in all 50 states, Canada and the UK to drive without shoes. The one exception is in Alabama, where motorcycle riders must don footwear.

Methodology

I conducted a generally unscientific study over the course of a month with my own vehicle, a 2003 Hyundai Sonata GLS with automatic transmission, to see what noticeable difference I might find driving shod versus barefoot. I set up a strict set of rules in order keep everything as equal as possible. This would ensure that the results would be more accurate and better comparisons could be made. The test involved driving on two subsequent tanks of gas. With the first, I drove with minimalist shoes on almost the entire tank and with the second, barefoot almost the entire tank.

While I would have liked to drive every bit of each tank only with shoes or barefoot, the logistics of making this happen were quite unrealistic. For the most part, however, driving with the opposite foot condition was very limited and ended up being only a few miles maximum.

The following rules were used in ensuring near equal conditions for both tanks:

• Both tanks were filled to near capacity, allowing for a few "clicks" of the pump when finished filling.
• I would drive with similar patterns of accelerating and braking with both tanks.
• A very small amount of driving - only a few miles - with the opposite foot condition would be allowed with each tank for logistical reasons.
• I would only record the mileage driven up to the point that the gas indicator light came on while in the process of driving. (The gas indicator light comes on when approximately two gallons of gas remain in the 17.2-gallon tank.)
• Similar routes would be used for driving to and from work each day.
• A near identical mix of city and highway driving would be attempted.
• No maintenance would be conducted on the vehicle during the test. (e.g. No car washes, oil changes, tire pressure adjustments, etc.)
• The same brand and grade of fuel would be used for each full tank.
• I would use the air-conditioning unit, radio and other ancillary systems for a similar number of miles.

And so I proceeded to drive. It took approximately 2 weeks to burn through each tank of gas. When all miles were driven and the test was complete, I did see a difference.

Results

Driving barefoot showed an improvement of 2.1 miles per gallon, a difference of +11.3%. In total, I drove 31.7 miles farther on a tank of gas without shoes.

This may not seem like much, but over time the savings would add up. According to AAA's Website, the national average for a gallon of gas in the U.S. on Wednesday, April 20, was $3.84 per gallon. When you figure out the difference in cost per mile (two cents, based on the MPGs from the results) and extrapolate that out to annual savings based on the U.S. Department of Transportation's annual mileage data, an average American could save about $284 a year, or almost $11 per bi-weekly paycheck, just from driving barefoot in a car similar to mine. That doesn't include any other fuel-saving measures that could save additional money. What could you do with an extra $11 in each paycheck?

Conclusions

The apparent increase in fuel efficiency from driving barefoot makes sense for a couple of reasons. I can tell you from experience that driving barefoot gives the best feedback from pedals to foot that anyone can achieve. Wearing shoes, I only feel the inside of my shoe. When barefoot, I'm able to use the thousands of nerve endings and dozens of bones, joints and soft tissues in the foot and ankle to add or remove the slightest degree of acceleration or braking that is necessary. With shoes on, much of this sensation and movement is limited or eliminated, and then I must use only larger groups of bones, joints and muscles to make adjustments. Essentially, if you can feel the pedals better and exert only the exact pressure necessary, you will use only the gas you need and save fuel over time. Think of it as kind of very intelligent cruise control.

Based on all this, I have a few thoughts on my results and what they mean for the "bigger picture."

• Was this experiment scientifically valid and can we make solid scientific conclusions based on this information? Absolutely NOT. Don't flame me because I didn't do this or that to conduct a proper scientific experiment. This was a test conducted by one person in one car with two tanks of gas. I'm no Mythbuster. That said...
• This data and my previous experiences driving shod vs. barefoot all do point in the direction that driving barefoot does provide better gas mileage. Though I've never kept solid numbers except for this experiment, I can tell you that I notice an uptick in my mileage the more often I drive barefoot. I really do think there's something to this.
• A person who begins driving barefoot after using regular (read: non-minimalist) footwear could see even bigger numbers than I did. Remember that I only wore minimalist footwear during the shod test. These types of shoes provide better ground feedback than regular shoes do, so it's not far fetched to say that going to barefoot from regular dress shoes or sneakers with thicker heels and less flexibility could show an even bigger improvement. Heck, there might even be cause to say that just switching to minimalist shoes for driving would provide it's own uptick in gas mileage.
• With current gas prices as high as we've seen them in three years, why not try whatever you can to save gas? If a combination of fuel-saving measures, including driving barefoot, can show at least some noticeable positive difference in mileage, it seems prudent to try them out and see what it can do for your pocketbook. Remember, driving barefoot is absolutely LEGAL.
• I really want to see someone scientifically study this. There's a lot of anecdotal evidence and vague postings out there to support the idea that driving barefoot saves gas, but my study is the closest thing to scientific analysis that I've seen on this topic. Maybe this very blog entry will spark some auto club or group to look further into this. I think it's safe to say that there's plenty of people who drive barefoot when flip flop weather comes around. Now let's see some real data to find out if they happen to be saving themselves money. Maybe I should ask the Mythbusters...

What do you think? Do you drive barefoot and, if so, have you gotten better gas mileage because of it? Can having direct skin-to-pedal contact really allow for finer sensation and adjustment of the pedals? If you disagree with my assertion that there's something to this, why so and what do you really think the difference is between driving shod or barefoot? Please leave your comments in the section below.

Report: The 23rd Sabates Eye Centers Trolley Run (4-miler)

My first fully-barefoot race of the 2011 season was outstanding! After running a 5K in late January with Vibram Fivefingers Sprints on almost the whole course, I'd been conditioning my feet to do a lot more barefoot running. With this four-mile Trolley Run, I took a bit of a risk because I wasn't totally sure if my soles were yet conditioned for that distance. It turns out that they did GREAT and carried me to a four-minute improvement on my four-mile-race personal record (PR). I finished in 41:11 with an overall pace of 10:18 per mile, officially.

Up and at 'em

My family got up early on Sunday, April 17, in order to leave our house at about 6 a.m. The starting gun was set for 7:45 and I had a few things to do to get to the starting line - more on that in a bit. We traveled down to the Country Club Plaza shopping district in Kansas City, Missouri, where the finish line was located and the other events of the day were set to take place. We got the kids and my wife situated just after the finish line so she could get pictures of the finishers and other happenings.

It was then my job to get a little bit warmed up and head to the shuttles that would take me and 11-thousand other runners to the starting line. You see, unlike most races, this one doesn't go in a loop with the start and finish lines in generally the same area. This one actually starts four miles away - and uphill - from the finish line! (Any guesses how popular this mostly-downhill race is for the most elite runners?) After warming up some and using a, ahem, "plastic facility" in ~47 deg. F. conditions - brr - I kissed the wife and kids goodbye and headed totally barefoot to the line for the shuttles.

The Shuttle Shuffle

The experience of shuttling to the starting line is a whole big story in itself. I kid you not: From the start of the shuttle line to the end was literally three city blocks of people long! Wait that long in line barefoot and people are bound to talk to you about it. I had a nice chat with one guy who started off by saying I had to have real toughness to go barefoot. My feet and I were warm when I got in line, but by the time I got onto the bus, my feet were sufficiently chilly (i.e. NOT warm like a barefoot runner's feet should be). I spent the 15-minute-ish ride up to the start massaging my feet with my hands trying to get them warmed up again. The total time I spent waiting for the shuttles and riding one to the start was probably longer than I took to actually run the race!

On the positive side, I had a great conversation about barefoot living with a young lady on the bus. I don't remember her name, except that it was a non-typical name that started with an O...I think. Let's call her Olivia. We quickly got into a conversation about going barefoot and barefoot running. To keep a long story a bit shorter, I told her that I also live barefoot as well as running sans shoes - even shopping, dining, etc. She said she does the same a lot, much to the chagrin of many of her friends and family. I told her about how I founded The Primalfoot Alliance, and she seemed genuinely interested in the organization and for barefoot living to be much more acceptable. I'm glad that, although my feet were cold, Olivia and I could meet and we could have such a great chat.

The Start

As the bus pulled up to the drop-off zone, I glanced at my Garmin 305 GPS watch and saw that it was 7:55. TEN MINUTES after the starting gun was to have gone off. Seriously?! All that work attempting to get there in plenty of time and it still wasn't enough? Well, I'll just know better next year. For the record, the race web site indicates that I actually crossed the start line 12:21 after the starting gun.

My effort to re-warm my feet on the bus paid off as I started the race. That effort, plus the sun-warmed pavement, made it so my feet never felt too cold.

Off in the distance I could see the back end of my wave of runners. It was kind of surreal. The Trolley Run bills itself as the largest four-mile race in the nation, yet I was starting with just a few dozen people from our bus because everyone else was already gone! It was actually kind of nice. I didn't have to worry about getting my feet stepped on by a huge mob of people's Asics, Nikes, New Balances, etc. at the starting line. I've said a number of times that one of the biggest risks to living barefoot is other people's shoes.

The Race

After driving the course the day before, I was mostly looking forward to this mostly-downhill race. What I wasn't excited about was the approximately mile-long stretch of rougher pavement in the first part of the race. About three quarters of a mile in, we ran a while on smaller side streets. For those who don't normally run barefoot, side streets are not as friendly for barefoot runners because they're not as frequently traveled by cars. Therefore, the blacktop is not typically as smoothed out by constant traffic and there aren't as many tire particles to take the edge off the pavement's rockiness. Anyway, I was hoping that my feet would hold up through that part of the course and my technique would provide as little friction as possible to let me finish the race un-blistered, and it worked out. Awesome!

The elevation chart for the 4-mile Trolley Run shows a net
elevation loss of 164 feet - downhill almost the whole way!

There were a few fun and/or humorous moments for me throughout the race. One dude carried a Christ-like cross the whole way, though I'm not sure Jesus' model had a tire on the bottom of it like this guy's had. I have to think our savior's journey to Calvary might have been a little easier if it did. A random young lady was standing beside the course playing bagpipes, of all things, for all of us. I became acutely aware at a couple different times of all the "clopping" of the other runners' shoes on the ground while I was cruising along in stealth mode. The best story, however, is about a woman who I'd just passed. I ran by her and her friend and the next thing I hear is, "Hey, Susan." Then, nothing. I can't be positive because I didn't turn around to look, but I can picture in my mind's eye the woman pointing her finger down at my feet and looking at her friend with this stunned look on her face while she silently mouths, "He's barefoot!" At least, that's one scenario that could have happened. :-)

I am pleased with how I felt during the run. My heart rate stayed up but didn't push the limits to the point that I felt I had to back off from my pace. My legs felt good, never feeling like they were going to give me problems. The only slight issue I had was with a little more than a mile left. I started getting a little cramping in my right side - an issue I've had before - so I took appropriate measures to squash it. I had read right before my first 5K last year that exhaling when the same foot lands on the ground while running can lead to cramping on that side after a while. To fix it, just change up your breathing so that you exhale when the other foot lands. Voila! The cramping goes away! And mine did.

I felt a little bit tired in the last half mile or so, but I think part of that was mental. I knew that the end was (literally) in sight and my mind started giving up a little bit. A bunch of people did pass me when I slowed down at the end, but I still think I finished pretty strong.

Overall, I ran a very good race. I actually ran the whole thing barefoot, never stopped to walk, kept an elevated - but comfortable - pace and set a new PR for the four-mile distance. Speaking of pace, this is the second fastest pace I've ever run in an organized race, short of the Groundhog Run in January. Could I have pushed it a little bit more? Sure, but I can't complain. I also discovered that this is the longest barefoot run I've had since November 2010! My bare feet are back to where they were before winter, baby! It's all good.

Now, my training marches on as I prepare for the Hospital Hill Run (half marathon) on June 4. I'm planning for bare feet for that race, too. I wonder if pseudo Jesus and the bagpipe girl will be there, too...

Keep it Clean: Dealing with Dirty Bare Feet

I was recently asked on Twitter, "How do you deal with your feet being dirty after going barefoot during the day? Just clean them before entering (the) house?" I thought that this would be a good topic to cover in a post.

It's true. When you go barefoot darned near everywhere, your soles get dirty. Depending on where you walk, the amount of "dirt" varies. If you mostly walk on concrete sidewalks, hardly any dirt will actually get on your feet. If you walk in grassy areas, your feet will actually stay very clean. It's blacktop that gets your feet really dirty. Especially blacktop where vehicles frequently drive, like parking lots and city streets.

What is the "dirt" that gets on your feet in these cases? It's actually mostly tire particles -- you know, the tiny flakes of rubber that come off of tires when vehicles drive around. They land on the blacktop and then get picked up by the oils on the skin of your soles. Not a big deal for the skin's natural barriers, but it can look bad.

Photo by "Futurowoman" on Flickr

I have found that my dirty feet need very little cleaning when I go in and out of buildings. When I enter them, I almost always wipe off my feet on the mats that are available at nearly every store, restaurant, office and home. That takes care of anything that could transfer onto the floors. I tested this theory by rubbing my feet on bed sheets at home -- the ones on our bed, actually -- and absolutely NOTHING rubbed off. It's pretty wild! Make sure to wipe off your bare feet before going inside...just as you would if you were wearing shoes.

That said, I don't like having my feet get overly dirty or black, so I often will wipe off my particularly dirty soles with baby wipes after I get inside. I've blogged about baby wipes before, but will restate how awesome they are for cleaning off dirty feet. I tell people, "if they're good enough for cleaning a baby's bottom, they're good enough for cleaning my feet" -- and it's TRUE! I've even found that baby wipes can be more effective at cleaning my soles than sticking my feet in the bath tub and using soap and water. I don't get it, but it's pretty cool. Keep some baby wipes on hand for those times when your feet are particularly dirty.

There is also one totally natural option to cleaning off one's feet before heading inside, too: Grass. You'd be amazed at how clean your soles can get by just walking through the grass to your front door instead of walking up the concrete path. By the time you get to the front door, almost all of the dirt on your feet is GONE. If you live in a home that has grass near your front door, use it as an option to clean your feet.

So there you have it: grass, floor mats and baby wipes. Use a combination of these three options and your dirty bare feet should cause you no problems indoors.

What say you, barefooters? Do you find that these options work for you, too? What do you do to keep your feet clean? For non-barefooters, do you AVOID going barefoot because you don't want dirty feet? Would you now be more inclined to try barefooting with these options available? Please let me know your thoughts in the comments section below.

Bare Feet v. 'Barefoot' Shoes: The BIG Difference

I've got a bone to pick with some people. When barefoot running, Vibram Fivefingers (VFF) and other minimalist shoes became so popular, the lexicon used to describe how we cover -- or don't cover -- our feet became muddled. Search Twitter or read news articles about the phenomenon, and you hear people talking about "barefoot shoes" or how they are loving running "barefoot" with their VFFs.

As confusing as it is to call something barefoot when it's obviously not, the issue gets even worse when people tell their friends, "Wearing (fill in the blank minimalist footwear) is just like being barefoot." Those of us who subscribe to fully bare feet are often asked, "Why not just wear flip flops? Isn't it the same?" My answer to both of those questions: "No, it's not the same." And let me give an example why.

All of us have cut a finger or had a hang nail in such a way that we've needed to cover a finger tip with a Band Aid-like bandage. It protects the injury and promotes healing, but it also does something else: It screws up our hands! Ever tried typing with a bandage on the tip of your index finger? It's weird. You don't like it. Beyond typing, you automatically adjust how you use your fingers and hands based on that one little bandage. Your index finger may still work perfectly fine. Your fingers may still be able to flex, bend and move just as before. But with a bandage on it's still...different...and wrong.

What's changed so drastically just by adding that small bandage? Sensation. You can no longer feel things with your fingertip. The digit may bend and move like normal, but the cut-off sensation between you and what your touching is difficult to handle.

The muted sensation when wearing a bandage for a cut finger is the same muted sensation when wearing minimalist footwear or flip flops. Sure, your feet may be flexible in VFFs and have no cushioning. Yes, feet are generally exposed to all elements in flip flops. But the key difference between that footwear -- any footwear -- and going barefoot is the lack of sensation between our soles and the ground.

Don't believe me? Try this: Grab a box of cheap bandages and wrap them around the tips of all 10 of your fingers. Next, just do what you normally do. Type on the computer. Use the restroom. Eat a meal. I have a feeling that it won't be long before you're itching to take the things off because you can't "feel" anything. Remember: There's nothing wrong with your fingers. Your hands can flex just as well as normal. They can breathe just as well as normal. It's just that there's no sensation where it matters most. You've put "flip flops" on your fingers.

I'd estimate that ground sensation is at least half of the benefit of going barefoot for me. I do enjoy my feet not being cramped inside stiff shoes and I like the fact that I don't have to rely on cushioning, but no matter what footwear I put on I'm always missing 50% of the experience of bare feet. I like a Tweet that Daniel Howell, PhD, author of The Barefoot Book, posted a little while back. Paraphrased, it went something like this:

"To those who say running in minimalist footwear is like running barefoot, I welcome you to actually run barefoot and then say that it's the same."

The media and others -- including minimalist footwear manufacturers -- need to stop calling those products "barefoot." They're not and never will be. I don't have anything against this footwear as tools for protecting the feet or keeping them warm as necessary, but "barefoot" they are not.

What do you think of calling minimalist footwear "barefoot" shoes? Do you ever go fully barefoot outside your home or do you wear minimalist footwear? Is my comparison between finger bandages and flip flops on or off the mark? Please leave your comments in the section below. Thanks for reading!

Vote! (with your feet)

Today is a huge day in the United States as voters go to the polls for "mid-term" elections. Voters will decide on all members of the U.S. House of Representatives and 1/3 of the Senate as well as countless state and local candidates and ballot issues. That got me thinking. What if there were a campaign for your feet...

"Senator Shoe sure talks a good talk, but does he walk a good walk? NO! He promises greater comfort and health year after year, but painfully lets us down by promoting Big Fashion and siding with President Ignorance on bunions, corns, fungus, ingrown nails, hammertoes and fallen arches! He says he's making our lives better, but they just get worse and we stay isolated from positive relations with the ground below. Isn't it time for REAL change in Walkington?

"Bare Feet is for less footwear and more freedom. He thinks you should keep more control of your own health and comfort. During his time in the Summer, Bare Feet consistently voted for healthier skin, straighter toes, stronger muscles and giving control back to your own body. He consistently listens to feedback from the ground instead of cutting off communications. If you vote for him this November, Bare Feet will fight for better temperature regulation instead of leaving you out in the cold.

"Bare Feet. Less Restrictive. Healthier. More Comfortable.

"The Take-Back-Control-of-Your-Own-Body Fund is responsible for the content of this advertisement."

Now, I'm no fan of negative ads, but I think this does a good job of illustrating just what feet are up against. Shoes really are NOT in the best interest of our feet. Going barefoot is really the best way to let our feet take care of themselves and ward off all the nasties that are caused -- or at least perpetuated -- by shoes.

Vote for Bare Feet! The more that we go barefoot, the more that society will see it's okay and not harmful to ourselves or others. The more that we advocate for our natural right to keep our shoes off, the more people will see that it's not right to discriminate against feet and force us to wear shoes.

And yes it is getting colder, but if you acclimatize yourself to cooler temperatures then you can go barefoot outdoors in above-freezing temperatures and certainly indoors. For more info. on that, see my previous blog post, "Don't Get Cold Feet About Bare Feet As Cooler Months Approach."

What do you think of this analogy of our feet in an election against shoes? What other campaign promises does "Senator Shoe" make and not keep? Please leave your comments in the section below.

An Interview with a Podiatrist and 'Barefoot Advocate,' Dr. Steve Bloor

While there are many of us lay people out there who embrace unshod living, it's rare to find people in the medical profession who are supportive of such activity. Medical providers like podiatrists and sports orthopedists tend to have a very shoe-centric way of thinking about the role of feet and our locomotion.

A while back I ran across the Twitter account of Steve Bloor, DPodM, SRCh, HPC, a podiatrist in the United Kingdom. Using the Twitter handle @NaturalFeet, Dr. Bloor was posting "tweets" that promote barefoot activity as a way to have healthy feet. How refreshing! After getting to know him a bit, I asked if he'd be amenable to an interview on this blog. He graciously accepted.

The following are his responses to my questions. I think they offer an interesting insight into the field of podiatry and how it approaches feet and barefoot activity. (Note: Responses in large type are emphases added by me.) Enjoy:

Tell us a little about yourself, your education, certifications, etc.

I am 46 years old and been in Podiatry for 25 years. I am married to Liz and we have 4 children. Two boys and two girls. Our oldest is 18 and youngest 10 and they keep us young. I trained to degree level back in the mid-80s and after graduating in Podiatric Medicine specialized in Musculo-skeletal Podiatry dealing with orthopaedic lower-limb and back problems associated with poor biomechanics. About 12 years ago a Podiatry colleague and friend, Andy Horwood, and I were the lead designers of a range of customisable foot orthoses which are widely used in the UK and also other parts of the world. We both regularly lectured and taught workshops, throughout the UK, on the biomechanics of lower-limb function and the prescription and fitting of functional foot orthoses. As founder members of the British Podiatric Biomechanics Group we helped to set-up what is believed to be the first Masters Degree programme in the world in Clinical Podiatric Biomechanics. Andy went on to become one of the main lecturers on this Masters Programme which runs at Staffordshire University, England. I continued to lecture around the UK as guest lecturer for Healthy Step UK and Bailey Instruments who are major suppliers to the British Podiatry Profession. Our customisable foot orthotic devices are now used by over 80% of UK NHS Podiatry Departments as well as many private practices.

What made you want to get into the field of podiatry in the first place?

My initial interest in Podiatry as a profession came through my own personal experiences with running injuries. I realized that my own legs and feet were extremely important to my running career and since I was injured I could empathise with injured athletes. So it became a personal mission to help other athletes to run without injury and help injured athletes overcome their injuries wherever possible. I became fascinated in the single most complex human activity - human gait. Of course I also enjoyed treating non-athletes too. I developed my clinical practice to the point where I could specialise exclusively in Musculo-skeletal Podiatry; one of the first to do so in the UK.

In your schooling and training, what was the general philosophy behind the practice of podiatry? What role did feet play in the body's overall health?
In my schooling as a podiatrist and at post-graduate level there was, and is, a general understanding that our role in foot medicine and surgery is to help the patient ambulate, in footwear, without pain. To assist the body to function in gait as near to the optimum norm as possible. Normal gait is always considered to be with footwear.

Although we knew that our job was to negate the damaging effects of shoes, never once did it occur to me, nor was it ever discussed, that the patient could ever choose between barefoot and shoes.

Our goal was to advise the patient to choose "sensible shoes" so as the foot could work at its optimum. We also believed that at least 70% of the world's population had poor bio-mechanical function of their feet and legs and therefore needed our podiatric foot orthoses. That most people are born with "broken feet". That evolution/creation made a big mistake and we function best in footwear. Never once did we consider that the human foot could cope on its own. We believe that we, as podiatrists, have the answer to most people's foot and lower-limb problems. One eminent paediatric podiatrist even went so far as to openly advise that all children should wear foot orthoses to optimise foot and ankle development. We believed that the foot developed better if supported in a correct alignment by foot orthoses and supportive "sensible" shoes. It is believed that only a few very special people have "perfect biomechanics" of their feet and legs, and these are the only ones who can run without supportive running shoes, the majority of us needing stability shoes and orthoses in order to prevent injuries. We believed the foot cannot and should not support itself or it would suffer long-term damage. Amazingly, we never studied true natural, barefoot, primal gait. We only ever studied shod gait or the barefoot gait of people who have always worn shoes, which I now realise is different from true natural gait.

Our medical philosophy is based around the foot playing a very important role in the health of the rest of the body because of its unique position as the first and only part of the body to hit the ground. It is therefore believed that like a tall building, whatever the foundations do affects the rest of the body. So every part of the body is affected somewhat by the foot due to its mechanical function as the structural foundation. We acknowledge also the fact that other structures distant from the foot can likewise affect the foot. So abnormal muscle function farther up the leg and back can cause compensatory motion in the foot. We assess the mechanical function of the pelvis and lower-limb joints and muscles all the way down to the foot joints looking for abnormalities. We assess stance and gait looking for structural and functional abnormalities and their compensations. Of course, we also assess neurology and circulation to the lower-limb as well as checking the health of skin and nails.

Would you consider yourself a barefoot-friendly podiatrist? Why or why not?

I now consider myself not just a barefoot friendly podiatrist, but a Barefoot Advocate. I now believe very strongly that most feet, given a chance, can support themselves. That feet function best without the hindrance of shoes. I believe that every shoe compromises foot function and that with chronic, long-term wear they damage the muscles, joints, nerve pathways and other structures within the foot. I now believe that supportive shoes, and orthotics when worn, create a dependency which worsens with time. I now advocate, and actively promote, barefoot walking and running as a preventative as well as a rehabilitative tool. I am proud of being a Barefoot Podiatrist, both in action and word. I promote barefoot walking and running to my patients by a "Barefeet Welcome Here" sign in the clinic window, folders of Barefoot news articles and research papers in the waiting room as well as copies of The Barefoot Book by Daniel Howell for patients to read whilst waiting for their consultation. I sell The Barefoot Book and the book Born to Run as part of the treatment advice to patients. I teach rehab exercises to strengthen the feet and ankles and have a barefoot website www.naturalfeet.co.uk to give my patients further advice and encouragement. I also sell 'Minimalist Footwear' for those patients who will not, or cannot go the whole way to becoming completely barefoot. I sell therapy products for bare feet like moisturising creams and rough skin files to smooth any rough dry skin on heels. And finally I walk and run barefoot 24/7 to set the example (apart from at church where I cover my feet out of respect for my church leaders' requests).

Have your approaches to podiatry and the way you treat patients changed over the years? How so and why?

My approach to treatment has changed dramatically over the last few years as I have incorporated more rehabilitation into the treatment programmes and not relied so much on orthoses for continued postural and functional control. However, over the last 6 months that change has become a massive paradigm shift in thinking as I now believe the foot is well designed for supporting itself and the rest of the body if it is given a chance to do so without being hindered by footwear.

I also believe that most people do not have significant bio-mechanical mal-alignments, but rather weakened muscles and poor postural control due to over-reliance on footwear.

Most osseous bio-mechanical problems are irrelevant in barefoot walkers & runners. So I now place most emphasis on rehabilitation rather than orthotic control and also encourage my patients to walk & run barefoot as much as possible. I will often mobilise or manipulate stiff joints to improve foot and leg function then teach patients exercises to maintain and increase that movement, along with barefoot exercise. Sometimes I will tape the feet to encourage better function. As we live on a beautiful peninsula jutting out into the Atlantic Ocean I prescribe barefoot beach walking and running to strengthen weak foot and leg muscles and to mobilise stiff joints. I also refer patients to our clinic physiotherapist and personal fitness trainer where needed to aid rehabilitation. I still prescribe foot orthoses sometimes, though only temporarily when tissue stress relief is required to aid healing the injured structures and to re-educate the muscles by improving postural alignment.

How do your patients react when you recommend barefoot activity? Do they embrace it well or are many hesitant to bare their feet for better health?
Surprisingly, quite a few patients (mainly over 40 years of age) used to walk barefoot as children and are very accepting of the concept. Because we live in a coastal area with lots of seaside resorts and beaches most people here are okay with barefoot walking in these areas and around their houses and gardens. Most do not want to walk barefooted in public areas in town or shopping centres. I have very little problem persuading patients to go for barefoot walks up & down the local sandy beaches as part of their rehabilitation exercises. The majority of my patients are really excited to discover that they won't have to wear orthotics for the rest of their lives if they strengthen their feet. Some prefer to wear minimalist shoes like Vibram FiveFingers and Vivo Barefoot shoes to help with strengthening the foot during walking and running. None have become barefooters to the extent they go out in public except at the beach, though in time that may happen as a few people have been keen enough to buy Daniel Howell's The Barefoot Book and Born to Run. I have only been practicing Barefoot Podiatry for about 4 months. It took me a couple of months to come to terms with barefoot walking being better than shod and rethinking all my old podiatric bio-mechanical theories of gait. During that time I had many sleepless nights whilst I adjusted my thinking. Some days I even began to believe I would have to give up working in my profession because it didn't fit with my new beliefs about barefoot gait. I have now become comfortable with my new Barefoot Podiatry paradigm. And am excited to have a new professional focus. I feel I am on a mission to help other health professionals understand the barefoot gait paradigm. At the end of this month I will be lecturing to podiatrist in our county and in November I am lecturing for 7 hours at the British School of Osteopathy on Barefoot Podiatry.

If someone were interested in more barefoot activity, what recommendations do you have for them to get started?
When a patient is keen to do some barefoot walking or running I tend to start them off with foot strengthening exercises first, because most of my patients are already injured (I reckon 90% of patients attending podiatrists' clinics are injured by the chronic wearing of shoes). I warn them to be cautious about getting carried away with enthusiasm and advise a slow, careful transition into barefoot activities by going for short walks at first and gradually increasing the time spent barefoot walking. I also prescribe barefoot beach walking or running, and encourage them to walk barefoot around their home and garden. If they are amenable to the idea of barefoot hiking I get them to do that too. Some of my patients buy The Barefoot Book &/or Born to Run and I advise them to use my naturalfeet website to learn more about barefoot activity. For those patients who believe in the barefoot concept yet won't or can't go barefoot, I advise and sell them Minimalist Footwear.

What role do you believe footwear should play in our lives, if any?
I believe footwear should play an important, but infrequent role in our lives for protection just like we use gloves for our hands. And just like gloves we should remove the footwear as soon as the purpose for them as been achieved. There are times when we need to protect our feet from extremes of cold and heat just like when our ancestors first started to wear leather shoes thousands of years ago. And of course when carrying out jobs where there is a risk of physical injury to our feet. Some people, though not needing them for physical protection, wrongly will need to wear shoes for their employment due to cultural expectations of their employer or clients. In these cases I would advise they wear minimalist shoes to reduce the negative effects on their feet and of course go barefoot whenever they can. In saying that shoes may be needed for protection, I believe this is actually very rare. Most barefooters become more aware of their physical surroundings by being barefooted and so are naturally more careful. It seems that the sensory perception of the surrounding environment is enhanced by being barefoot so most of the risks of physical harm are never actually realised, just like we don't routinely hurt our hands during the day even though we may place them at risk of harm during the course of our work or recreation. So I actually think most people could go barefoot more than they at first believe. I believe the biggest barrier to barefoot activity is psychological!

Are there any types of people for whom you believe barefoot activity is inadvisable or a lost cause?

The biggest barrier to barefoot activity is psychological! Some people will never enjoy barefoot activity because their minds cannot or will not accept it. On the other-hand there are sadly a few people who would like to enjoy barefoot activity, but cannot or should not try to walk barefoot much or at all, especially outdoors. These few people would find it difficult or impossible because of physical disabilities within the foot and leg. Some of these disabling problems are minor & others more serious. There are some people who have weakened or damaged their feet so much through chronic overuse of shoes that their feet have become dependent on footwear. Some of these problems include atrophy (thinning) of the plantar fat pad , arthritis of the foot joints (particularly mid-foot joints) & damaged muscle tendons through chronic flat-footedness. Other people may have muscle disease which affects their ability to rehabilitate, or a neurological disease which inhibits their tactile sensory perception, like diabetic neuropathy. I would like to make the distinction here between those who have diabetes mellitis with no sensory neuropathy and those with damaged nerves in their feet; the former are perfectly safe to carry out barefoot activities whilst the latter are obviously at risk.

Many podiatrists seem very hesitant to recommend barefoot activity due to concern over liability if patients end up cutting their feet or otherwise getting hurt by it. There are also arguments that recommending barefoot activity goes against "best practices" and that there's no scientific evidence to back up such a recommendation. How would you respond to that?
In the UK patients are not as litigious. They view barefoot activity as a risk they take upon themselves. When I explain how we are evolved/created to walk and run barefoot and I explain some of the anatomical features which make barefoot activity natural, they see the logic in it and they can very easily understand and believe it. Very few see the logical need for shoes, though most are reluctant to walk barefoot in public due to social stigmas and cultural expectations. As far as being in compliance with best clinical practice, in the UK currently the vast majority of podiatrists preach that supportive shoes are required, but there is no 'Best Practice' policy of which I am aware. I would have no qualms about defending myself if anyone did take issue with me preaching the barefoot line.

There is more than enough scientific research to back up our barefoot position and very little if any to back up the shod position as being healthy!

You just have to look at the references in Professor Howell's book to see that. In fact, I believe it is the podiatrists who preach that shoes are required for maintaining healthy feet that are in a difficult scientific position. This is part of the reason I have taken my barefoot stance because I was unable to defend that position any more. Rather like the Tobacco industry should have been more open about the risks of cancer from smoking cigarettes, I feel that as a podiatrist I need to warn my patients about the risks from shoes. I believe in doing what is right and letting the consequences follow!

Finally, as well as believing that natural barefoot gait should be the norm I tried the experiment myself. I was challenged by a physiotherapy friend to do what I believed. So in July I did. I have been barefoot 24/7 ever since (apart from a couple of times at church out of respect for my church ministers wishes -- but he now understands and is more accepting -- and also when I perform nail surgery in order to protect my feet from blood and chemicals). I am now barefoot at work in my clinic, out hiking through the woods and on the cliff paths. I have also started running again after 20 years, this time barefoot. I have run up to 3 miles so far, with none of the problems which stopped me running when I wore running shoes. The personal experiment has worked for me and is working for my patients too. What is so satisfying is having the ability to heal my patients from injuries which have resisted treatment with orthotics and shoes prior to introducing barefoot strengthening exercises, but now they are doing well.

Final thoughts?

The future is exciting for barefooters. It is wonderful to see the growing acceptance of people in our modern shoe-oriented Western Societies beginning to realise the fallacy and misuse of footwear. It is great to see some enlightened shoe manufacturers starting to make shoes which allow more of the natural function of the feet with minimalist footwear. The ball has been cut and is rolling, it is gathering speed and cannot be stopped. It is a blessing to be involved in this great cause! To be able to improve people's health through enlightening them of the dangers of the overuse of shoes. For the first time in my 25 year career I feel I really understand the cause of foot problems and now have a tool to cure people. Primal Gait! Let's sound the warning cry to the world to "Eschew Shoes!"

I thank Dr. Bloor for his enthusiastic willingness to participate in this interview and his very interesting, informative responses. Please understand, however, that his answers should not be used as medical advice and Dr. Bloor and I waive all liability from your use of the information in his responses. I personally recommend that my readers seek out medical advice from their own medical providers to make sure that you are physically fit enough to begin barefoot activity and to rule out any other diagnoses that otherwise could complicate or detract from a barefoot lifestyle -- or even be aggravated by going barefoot.

What do you think of Dr. Bloor's responses? Does this give you a new outlook on barefoot activity? What, if anything, have your medical provider(s) said to you about barefoot activity? Please leave your responses in the comments section below. Thanks for reading.

Don't Get Cold Feet About Bare Feet As Cooler Months Approach

Many people are open to the idea of going without shoes in the summertime, but get "cold feet" about the idea of baring their feet in the fall and winter months. It's true that we humans would typically prefer to be warm instead of cold. That said, there are still ways that you can get yourself -- and your feet -- more comfortable with the idea of going without shoes as the days get shorter.

Among questions regarding broken glass or fungal infections, another concern that we barefooters regularly hear about is cold feet. "Don't your feet get cold?," one person may ask. Another may state, "I'd like to go barefoot more often, but I can't stand for my feet to get cold," or "My feet get cold really easily."

For someone who truly is open to the idea of going barefoot in the cooler seasons of the year, my top advice would be this: "Get used to it." At a glance, that statement could come across as calloused and uncaring, but it's meant with all respect, sincerity and kindness.

Going barefoot when it's cooler is really an exercise in preparation and acclimation before the thermometer dips. Just as Rome wasn't built in a day, you can't expect to be able to walk barefoot outside on the chilly sidewalk and immediately feel all right about it. Preparing your feet for the winter months and acclimating them is the best way to stay barefoot as much as possible until Spring springs forth again next year.

Now obviously, a lot of this is dependent on where you actually live and what the thermometer is doing. The longer and colder that your winter is, the harder this is going to be. You also must realize that there will be times when going barefoot just isn't smart. Just as there are occasions when you feel it's best to wear gloves outside, there will be occasions when you should wear shoes outside. These factors are so variable depending on your geography and personal tolerance to cold that I will leave much of this to your personal discretion.

Here is some general advice on how to stay barefoot as long as possible during the next several months:

Go Barefoot NOW

To successfully go barefoot in winter, you must work your way into it. Barefoot runners don't start off running marathon distances and you shouldn't start going barefoot in winter. The sooner that you adopt more barefoot activity, the more likely it is that your winter barefooting will be successful.

I truly believe that the more an individual goes barefoot, the more comfortable they become with the sensations from going barefoot. That goes not only for what's underfoot (i.e. concrete, carpet, toys, rocks, etc.), but also the surrounding temperature. The more your feet get used to experiencing all the sensations of going without shoes, the better they will be set up to get through the winter as bare as possible for as long as possible.

Keep Going Barefoot Outdoors

Find opportunities to go barefoot outside while the weather is still generally warm right now. Walk in the grass. Play in the dirt. Stroll along the pavement. As the thermometer begins to fall over the coming weeks, KEEP going barefoot outside. Your feet will adapt to the cooler ground temperatures over time. The trick is to be consistent. You can't expect your feet to react as you'd like when you haven't prepared them for new sensations.

Stay Active

The winter months are often attributed to higher rates of deaths, outbreaks of the flu and even the occurrence of a seasonal depression known as Seasonal Affective Disorder (SAD). These are all caused by -- or at least attributed to -- the fact that people are more sedentary in winter. It makes sense. If it's cold outside, you do more things inside. If you're inside more, you tend to sit around and do less.

Keep your bare feet warm by increasing the blood circulation in them via activity. If you own a treadmill, use it to at least walk barefoot. Run if you can. Exercise regularly to keep your whole body feeling healthy. Give your feet regular massages -- or better yet, have your partner do it for you -- to keep the blood circulating better in your feet and your muscles warm.

Wear Socks If Preferred

My purist barefooter friends may frown on this recommendation, but I give it as an alternative to keeping your shoes on inside the house all the time this winter. Socks will generally allow you to move your feet as freely as going barefoot while still adding a layer of warmth to them. Toe socks are the best for this. Avoid the temptation to put on big, thick, tight and/or fuzzy slippers. They often alter your walking gait and can even be as restrictive as shoes.

Cover Up When Sitting Down

I'm all for a warm, snuggly blanket and see no problem with covering my lap, legs and feet with one while I'm sitting around in the winter. The advantage to barefooters doing this is that it keeps our feet warmer without having to do a whole lot of work. Keep blankets around where you regularly sit in your house and tuck your feet inside to keep your piggies free, but toasty.

Wear Minimal Footwear When Necessary

Again, I'll probably have some disagreement with me on this one, but the last thing you want to do is turn yourself off to going barefoot. When it really is too cold or uncomfortable to bare it all (below the ankles, friends), minimal footwear can often provide just the right amount of warmth or protection to get you through to the next opportunity to go unshod.

For example, I usually wear flip flops out to the car when the temps dip below freezing -- even with light snow on the ground. While my feet might get a bit chilly for that short trek, I always remember that my car heater works well and that the floorboard will get nice and toasty very soon. The flip flops then might get worn into wherever I'm going but quickly come off once I'm back indoors.

If wearing sandals outside in the winter is a bit too adventurous for you, choose minimal footwear instead of big winter boots when there's no heavy snow cover on the ground and you'll be outside for short periods. Keep your feet as flexible and free as you can while keeping them just as warm as you'd like.

Don't Worry About Your Feet

Some might think that going barefoot in cooler temperatures is dangerous. I can assure you that if the thermometer is indicating temperatures above freezing, you WILL be okay to go barefoot. If the air isn't freezing, your feet can't freeze either.

Dry, cracked feet are a concern for some in the wintertime. Just as shoes cause many ailments of the feet due to their warm, moist conditions, they also do so in the winter. Sweaty feet in the colder months can lead to cracked skin once shoes are removed. If your feet are regularly allowed to breath and not sweat inside shoes in the winter, they'll be that much ahead of the game. Now, the drier months of the year do increase the risks for dry feet. To alleviate this problem, regularly use a moisturizing cream on them. Notice I said "cream" and not "lotion." Creams are thicker and contain less alcohol than lotion. The less alcohol, the better.

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Again, this is all subject to personal comfort and the climate in which you live. Certainly do what YOU feel is best for YOUR feet. I'm not responsible if you do something stupid or get hurt because you pushed your limits too far. That said, I do think that taking this advice will help you stay barefoot as much as possible while we wait for the warmer temperatures to return in Spring.

Do you plan on going barefoot this winter? Have you gone barefoot in wintertime before? If so, what tips would you add to this list? Please leave your comments in the section below.


Photos: Thermometer: http://hillsteadblog.files.wordpress.com/2010/01/thermometer.jpg; Autumn Leaves: Image: Arvind Balaraman / FreeDigitalPhotos.net; Flip flops in the snow: http://nikkigsblog.files.wordpress.com/2010/03/flip-flops-in-snow.jpg

Set Your Piggies Free!

Thanks to my fellow barefooter Barefoot Moe for finding this cool video for kids of all ages!

New Facebook Page

I've added a new way for my readers to receive content from me. Facebook users may now "Like" my new page at the 500-MILLION-user service. As I post new entries on my site, those posts will automatically be shared on the Facebook page.

More exciting than that will be the other stuff I share on Facebook. When I find interesting articles about barefooting, running, health or other topics, I'll be sharing them at the page as well. I'll try to post various photos of my barefooting adventures (as feasible), and we'll see what else I can come up with.

As this content is all posted to the page, it will also show up in Facebook users' timelines, meaning that they don't have to travel to my blog for new content. My content will conveniently show up where they already are.

To "Like" my new Facebook page and get a preview of it, check out the box below.

Report: 37th Annual Hospital Hill Run (UMKC School of Medicine 5K)

On Saturday, June 5, 2010 I completed my first organized race, the 37th Annual Hospital Hill Run (UMKC School of Medicine 5K), after beginning running in the fall of 2009. I'm very pleased to announce that I ran the entire course barefoot! Final official time: 32:50.

The experience Saturday was very cool. From the vast amounts of schwag (free stuff) to the music to the atmosphere, the Hospital Hill Run was a very well-organized event. I definitely recommend it to anyone who's able to make it to KC.

The 5K course lives up to its name. Just south of downtown Kansas City is an area known as "hospital hill," an area of town that sits higher than the surrounding land and is home to two hospitals near the top of it. This course began by working it's way about 45 feet downhill over the first half of the race, and then went up from there. From the lowest to highest THE hill is a 145-foot rise over 9/10 mile. The end of the course slowly makes its way back down to the starting line.

In the above diagram the green represents the rise and fall of the course and the blue represents my "speed."

As for my run, it went almost exactly as I hoped. I started too far back in the pack and had to make my way around dozens of walkers, but that wasn't too big of a deal. I think it was actually kind of a blessing in disguise because it kept me from going out too fast in the beginning -- a common mistake of new runners. I kept a good pace throughout the race and it all evened out in the end. I never felt overly thirsty, but the one time I did was when the lone water station was approaching. In the end, I passed a lot more people than passed me. It felt good. I'm most proud of how I did going up the hill. As you can see from the diagram above, once I got going on it I actually got faster as I reached the top. Gotta love that.

TIP: A couple of times during the race I found myself cramping in my right side. To alleviate that, I remembered some advice I'd stumbled across just the night before: It turns out that cramping while running is often caused by repeatedly landing on the same foot while exhaling. When I changed up my breathing pattern a little bit to begin exhaling on the other foot -- or alternating feet -- the cramping went away.

Running barefoot was a great experience. I managed to find another barefoot runner ahead of time and we chatted for a couple of minutes, then my fellow barefoot runner friend Eric (pictured) found me afterward. My feet held up pretty well throughout the race and I only had a little bit of soreness in my soles later on. The training I did ahead of time paid off. My soles were thickened enough to withstand 3.1 miles of pavement and they never felt tired, sore or like they were going to cramp.

Some of the comments I got during the race were amusing. I heard lots of, "Look, he's barefoot." and "Wow, that's gotta hurt." One woman said to me, "I bet you get a lot of blisters like that." I told her that I had some at first but have conditioned my feet enough that blisters aren't a problem anymore. She replied with some comment about my arches collapsing and I told her that I have strong feet and don't have to worry about it. Her reply: "Good." Another amusing interaction was with a spectator who I thanked for cheering us all on. He said back to me, "Keep running, barefoot man!"

To pause for a bit of commentary, it's really amazing how some people react to seeing a barefoot runner. I'd imagine that most people oddly think that what they're seeing is the first time I've ever run barefoot. Like anything else, however, running barefoot comes with training. I'm not going to run a 5K or any other race without conditioning my feet just like I'd never hop in a race car and try to win the Daytona 500. It all takes time, conditioning, education and practice.

I love race day and I really do love running...especially barefoot. I definitely want to make the Hospital Hill Run an annual race in which I participate and I encourage others to do the same.

Now that I've got my first 5K under my belt, it's time to train for the Kansas City Half Marathon in October! I plan on doing it barefoot, too.