(sorry if this is already a thread, I searched a bit.. :B ) So, I have been reading barefoot sites, and a couple times I have seen it mentioned that it's better to step down on your toes instead of putting your heel down first like most people do. (Presumably most people do that because shoes make you walk that way.) And to support this, one site said that it was a technique used by barefoot runners. (One article, however, just said that barefoot walking reduced the stress on the joints, but didn't specify how you should walk. So I assume the test subjects in that study just walked like they normally would.) But I've found that putting my foot down toe-first is difficult and feels unnatural, because when I put my foot out and fall forward, (which is how we walk) the heel is the part that automatically touches first. It just is. That's anatomy. (Or geometry..) At least, that's how it seems to me. Running is a whole different thing, because you're leaning forward and propelling yourself quickly, so you've got momentum. So yeah, I put my toe down first when I run because that's how my foot naturally hits the ground. But do hardcore barefooters really walk like that? Is it really less stressful on your joints or whatever? What's the technique?
You are referring to "Fox Walking", which is akin to a natural gait. It is a bit difficult at first, especially for those who are new to barefooting, since they've been severely handicapped by the unnatural way of walking engendered by shoes. (Walking in this fashion is not a function of anatomy or geometry, but rather something your body learns. Learning a new physical discipline, i.e. walking correctly by using a natural gait, takes a bit of effort, but in the end is well worth it.) If you read the Anthropik article, they refer to the "empty step" employed in Tai Chi. (As a long-time practitioner of Tai Chi, this comes naturally to me.) Note, however, that the "empty step" typically employs more or a flat-footed controlled descent, rather than a toe-first aspect. After 15+ years of full-time barefooting, my gait is more akin to this approach, rather than the (what I feel to be a bit exaggerated) technique suggested in the Anthropik article. The important bit is to get beyond falling on your heel in an uncontrolled fashion. Not only does it play havoc with your entire body with the continual shocks and jolts, it's downright dangerous if you walk that way barefoot, as you commit your full weight to your leading step, giving you no way out when a sharp or otherwise dangerous unseen object lies in your path.
An interesting way to test the stress on your joints is to wear some ear plugs while walking. You'll be able to hear the impact change as your gait is altered from a forefoot method to the regular method. You may notice your calves getting more of a workout as the lower leg cushions each impact as opposed to just slaming your feet into the ground. The "correct" method should be what's best for you. Everyone is different and some surfaces are easier on the body than others. Uphill and down require a change in method as well.
Thanks for the links and the tips guys. I read partway through both articles (or is that first one a whole book??;; ) and then my room mates suggested we go out to eat, so I tried the ball-first method the whole way there and back, (about a mile altogether) with shoes. (Keen sandals.. it's winter, I'm not that hardcore yet) My feet feel pretty good. I got a couple small twinges in my arches near the end, but that's all. (I probably just have to do it more, right? And maybe I was doing it a little too foxily..) I had to lean forward a little bit, but that makes sense. I can see how it's easier without shoes, but I want to try longer walks with shoes (since, like I said, it's winter) to see if my feet get tired like they usually do. Anyway, what's the technique for going downhill? Or should I just figure it out myself.. I feel like a 'tard, asking about all the little details of how to walk, lawl.;;; Really I AM very interested in the mechanics of organic anatomy, so I'll use that as an excuse. :B And I'll try the earplug thing. PS know any videos of people from shoeless cultures walking?
I'd just like to add that the surface you walk upon will also determine the optimal gait. I find that very rocky, uneven ground calls for walking ball-toe with very little weight on the heel. This prevents injury and corrects the posture at the same time.
I'd not say that the exercise is entirely pointless, but with any shoe that has a heel or all but the thinnest sole, you'll not be able to attain a natural gait. Perhaps you could practice indoors at a mall or gym or get something like the Vibram 5-fingers until Winter lets up a bit. As far as downhill goes, the part of the foot which touches the ground first is a function of the angle of the incline and the texture of the terrain. Keep in mind that your feet will naturally grip surfaces when you're climbing (something that does not happen in shoes):
Just answering out of my own experience, not beeing anything else than a guy running around bf since childhood. About the gait, just ask yourself some questions: Just how do I walk on 'natural' not man(machine)-made surfaces? Does it work well? Am I walkin 'on' my feet or with them? (As some people walk on their feet like they are numb ailen objects attached to their body. I think they just used shoes too often and too long and then forgotten how to walk without.) I reckon most people can walk heel first or shuffle their feet on the silky smooth floor in the shoppingmall, but what about some dirt roads or un-even forest tracks? For the dirt-roads and forest tracks I want some balance and that split second for reaction if stepping on something really sharp. Doesn't matter how thick the skin is on the heel if slamming it on top of a pointy 1/2" stone... It will hurt whatever... When walking more like ball first, pressure from that same stone can be absorbed because the foot is somewhat flexible and full of muscles and padding. Then it's suddenly just a bit uncomfortable. Big big difference. For the pavement covered with grit and glass, I wouldnt shuffle my feet. Same thing: foot straight down and distribute the load. Distributing the load means walking like ball first. It just can't be done if walking heel first. Ok, someone say but if pavement is kind of smooth and not covered by stones and debree... Won't it be ok to walk heel first? Probably yes, for some time, but I'm still convinced one will walk more hours without discomfort if walking softer and not land on the heel. When travelling I usually go barefoot. Doesn't matter where. I walk 10hrs a day for weeks and no pain or blisters. I don't think I could do that in shoes. Don't get fooled to walk very fast. That's some modern stuff and you'll end up walking heel first! You don't want to get stressed up. Relax and thread softly! Ok, danger or Emergency? -Run then! A good walking technique will come to anyone after a while and then work everywhere and for any surface. Pavement with grit stones on it will be ok. Just takes some practise. One day you walk different when barefoot compared to when shod. I remember a woman in Kenya walking barefoot in the ditch by the road with an empty coke-bottle placed on her head. Just as if she was floating! Perfectly balanced, relaxed, effortless... That was beautiful.
Okay, I think I'm getting better at this! (I know it's only been 2 days, LOL) Although it's causing me to take smaller steps (usually my strides are very long) and it's harder to keep up with the people I'm with. D: I'm sure it will be easier without shoes. (And without the danger of slipping, since it's icy here ATM.) But my feet feel good, especially the heels. I'm getting better at the technique, and I see that it has to do with stepping softly and that the posture of my whole body has to be a little different. What I'm really waiting for is a time when I can get out of the city more easily, or move to the country altogether. There's not really anything very appealing about walking barefoot in the city, to me. At least not before I practice enough outside until it becomes more normal for me and won't just seem like a chore to do in the city. EDIT: The most important thing seems to be keeping the knees a little bent so as to stay sort of springy.
Glad to hear! Gait is just a little bit different when barefooting and the shorter steps so to say goes with it. Then the 'springy' legs comes naturally too! Remember marching in the army... Eyes looking straight forward, straight legs, heel first. Plain stupid all together, but I'm sure we all looked very assertive, determined and fierceful. I have problems to keep up with the pace of some of my stressed up friends in the city as they are forcefully striding forward heel first 'blam-blam-blam'. So I ask them to relax a little and hurry less. I'm afraid that will never change, but I still think relaxed style is better for mind and body.
"Fierceful", I think this is my new favorite word. Thanks for the advice Hmm, I can foresee some of my friends telling me to wear shoes so I don't have to walk so slowly, thinking that the pain of going barefoot is making me go slow. D:
When doing the natural walk on gravel or rocky surfaces, you may want to try keeping your toes pointing straight ahead in the direction you are walking. In other words, you turn your feet inward a bit so that the line created by each big toe points straight ahead. Let more of the blades of your feet negotiate the ground.
