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PrimalCon 2013

I’m just back from a fantastic Paleo trip to America (Jet Lag is most definitely not Paleo). A couple of weeks after PaleoFX in Austin, Texas, I made my way to Oxnard, California, for my third year at Mark Sisson’s PrimalCon weekend. Unlike the Ancestral Health Symposium, or PaleoFX, PrimalCon is a hands on practical weekend. As well as hearing about all things Paleo – the focus is on doing.

With relatively small numbers of attendees – and lots of different presenters, there’s a chance to meet and speak to everyone. There are lots of regulars, who attend each year, but it was also great to meet so many new faces – as well as some others from Australia and the UK!

With Kelly Starrett and the Gokhale family, there were several session on posture, mobility – and the correct way to stand and move to avoid injury. Whilst these sessions were completely different, it was interesting that their methods and ideas are completely complimentary – hardly surprising as they’re based on how we’re supposed to move.

Another highlight of PrimalCon for me was finally meeting Sarah Fragoso of Everyday Paleo – who really is every bit as lovely and knowledgeable in real life as she is on her podcast!

Chef Rachel Albert gave another fantastic cooking demonstration. It’s amazing how many simple tips I pick up each year, despite being a regular in the kitchen myself!

I also loved William Vives Kettlebell session and as usual, learnt lots of new techniques that I can’t wait to practice at my Crossfit box. There were a few other fitness sessions too, such as barefoot running and sprinting techniques – and I especially loved the Olympic Lifting session – I can’t wait to master that!

As always, the food was absolutely fantastic. A local Paleo food truck (so jealous we don’t have those in Sydney!) provided a lot of the catering, and there was such a huge variety of grass fed meats, burgers, salads, veggies, nut butter – and an amazing coconut bark! It’s so nice to be able to dive into all of the food on offer, without even having to ask what is in the meatball sauce. You just know it’s 100% Paleo!

What would you most enjoy about an event like PrimalCon? The people, food or particular activities?

Why You Should Put a Hands-On Paleo Retreat Like PrimalCon on Your Bucket List

After attending several Paleo-themed conferences over the years, there’s something uniquely special about immersive events like PrimalCon. Unlike more academic gatherings that focus on lectures and research, PrimalCon invites you to live and breathe the Paleo lifestyle in real-time — from how you move and cook to how you connect with others. It’s less about information overload and more about integration. And that’s where the magic happens.

When you’re surrounded by people who understand and share your values, everything clicks. You’re not the “weird one” asking for no bun or wondering about seed oils. You’re in a space where nutrient density, barefoot biomechanics, and ancestral movement patterns are the norm. And even better — you get to apply all that knowledge through workshops, demos, and shared experiences.

Movement as a Central Theme

One of the things that stood out most at PrimalCon was the diversity of movement sessions. Whether it was kettlebells, sprint drills, Olympic lifts or posture-focused workshops, every physical session focused on form, function, and sustainability. No one was there to burn calories or beat personal bests — the emphasis was on moving well for life.

The sessions led by mobility experts like Kelly Starrett were especially eye-opening. Even if you think your posture and technique are solid, there’s always something new to refine. Having hands-on guidance in a relaxed outdoor setting was a real treat — and much more effective than a 10-minute YouTube video or a rushed gym class back home.

The barefoot running and sprinting clinics were also a highlight, teaching us how to harness the natural power of our feet and use momentum more efficiently. Practicing these skills on grass with immediate feedback from seasoned coaches was both fun and educational — and left many of us rethinking our standard running shoes.

The Power of Community

Let’s be honest — living a Paleo lifestyle can feel isolating at times. Whether it’s dealing with social situations, navigating supermarket labels, or explaining your food choices to colleagues, it’s easy to feel like you’re swimming against the tide. But at events like PrimalCon, you’re suddenly surrounded by people who “get it.”

Conversations flow easily. You’re swapping tips about organ meat recipes, discussing fasting strategies, or bonding over shared podcast favourites. The friendships that form over the course of the weekend often last well beyond the event. For many attendees, PrimalCon becomes an annual reunion of sorts — a time to reconnect with old friends and make new ones, all while continuing to grow in your own health journey.

Eating Paleo Without Thinking Twice

One of the most liberating aspects of PrimalCon was being able to enjoy meals without stress or second guessing. Everything on offer was fully Paleo — grass-fed meats, vibrant salads, hearty vegetables, bone broth, fermented sides, and some impressive grain-free treats. No scanning ingredient lists or negotiating with waitstaff — just pure, delicious, nourishing food made with intention.

It’s hard to describe the relief of knowing every bite you take aligns with your dietary values. For those of us used to bringing emergency snacks to social events or eating before we go out “just in case,” this was a true luxury. It also served as a reminder of how delicious Paleo food can be when prepared with creativity and quality ingredients — no deprivation, no blandness, just full-flavoured meals that fuel performance and recovery.

Workshops That Go Beyond Food and Fitness

In addition to the movement and cooking sessions, PrimalCon included lifestyle and mindset workshops that explored other vital pillars of ancestral health. From improving sleep quality and reducing blue light exposure, to managing stress and improving relationships, these sessions acknowledged that true wellness isn’t just about what you eat or how you train — it’s about how you live.

One particularly memorable session explored the importance of play and leisure in modern life. Guided games, laughter and creative movement reminded us that health isn’t always serious business — and sometimes, the best form of recovery is simply having fun in the sun.

Who Is PrimalCon Perfect For?

You don’t have to be an elite athlete or long-time Paleo follower to enjoy a retreat like PrimalCon. In fact, it’s ideal for anyone who:

Wants to deepen their understanding of the Paleo lifestyle through practical experience
Is looking to reconnect with their body through better movement and mobility
Values community, connection, and real-world support
Needs a reset from the modern world to recharge and realign their health goals
Enjoys spending time outdoors, eating amazing food, and learning from experts in a relaxed setting

It’s not about perfection — it’s about progress. Whether you’re there to fine-tune your deadlift, improve your sleep, or finally learn how to ferment vegetables, there’s a place for you.

Planning Your Own Primal Retreat

If a trip to California isn’t on the cards right now, why not take inspiration from the PrimalCon model and plan your own mini-retreat? Gather a few like-minded friends, head to a nature reserve or beachside location, and plan a weekend of real food, outdoor movement, campfire chats, and digital detoxing. You don’t need a big budget or a famous host — just good people, good food, and a shared commitment to health.

And if you do get the chance to attend PrimalCon in the future — jump on it. It’s more than an event. It’s a full-body, full-soul experience that will leave you recharged, refocused, and reconnected with what matters most.

Have you been to PrimalCon or a similar hands-on Paleo event? What was your biggest takeaway? I’d love to hear about your experience — or what you’d hope to gain from attending one in the future.

PrimalCon 2012

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After a 14-hour flight, five movies, no sleep and more intermittent fasting than planned (more on that in a future post) – I made it back to Sydney from PrimalCon yesterday, exhausted – but very inspired!

This was my second year at PrimalCon, so I had a better idea of what to expect this year – and even some wonderful friends from last year I was excited to see again.

Last year was my first time in California, so I assumed it was always hot and sunny there. Packing with that assumption was a big mistake! The weather completely changed on Friday, the first full day of PrimalCon, so much so that the day’s activities were moved inside – thank goodness! I must make sure I bring some warmer clothes next year, just in case.

When I first arrived at the resort, I noticed a few people in minimalist footwear who I knew must be there for PrimalCon – and people drinking energy drinks who I knew I could safely guarantee weren't there for the same reasons!

The PrimalCon Experts

I finally got to meet Primal Girl, Tara Grant in person at registration. We’d been in contact over email, but it’s definitely no substitute for meeting in real life. Tara was there for the whole weekend answering questions, telling her own story and giving ideas to the participants. She really is such an inspiration and looks the image of health!

Last year Barefoot Ted’s session was my introduction to barefoot running. Since then I’ve been wearing Vibrams regularly, so I learnt so much more from him this year. Ted is a great storyteller and teacher. During a break in the rain we went outside for his class. Predictably as soon as we got to the furthest point, the storm came back with a vengeance, giving us even more incentive to put what we’d learnt into practice to sprint back to the hotel as quickly as possible!

The sprint clinic with Olympian Michael Stember dovetailed perfectly with the barefoot running class, I’m really looking forward to putting everything I’ve learnt into practice and trying to make my running style look and feel as effortless as both Michael and Barefoot Ted’s.

William Vives is a regular at PrimalCon and an expert on kettlebells and fitness and took his session in a corridor of the hotel (the rain was that heavy!) focusing on getting the techniques right. This was a great session as it’s all too easy to get distracted by speed and number of reps – and letting form suffer. I've been using kettlebells for a while, but learnt so much that was completely new to me in William’s class. William gave me so many fantastic tips and advice which I'm so grateful for – I feel like he’s helped to bring my fitness goals a lot closer. If only we had a William Vives in Australia!

One of the sessions I’d been looking forward to the most was Erwan Le Corre, founder of MovNat. I’d heard him speak at the AHS 2011, but his brand of teaching needs to be on the move, not behind a lectern. Unfortunately my group was the first; we were hoping for a break in the weather, but it just got worse and worse. In true Primal style, we persevered, crawling, jumping and lying on the ground. Despite the weather, it was enough to convince me to sign up for one of his 7-day courses – once I master pull-ups (Erwan says this isn't essential, but I want to get the maximum benefit from his class). Other than the class it was fascinating watching Erwan over the weekend. He never seemed to sit – even at lunch he ate his lunch from a grok squat on his chair. He also seems to look at the world in an entirely different way – I could see him studying the ground and objects, working out how he could get across/ over/ under/ along different surfaces. He really does live and breathe MovNat!

Mark Sisson took a couple of sessions talking and answering all sorts of different questions. It’s really interesting to hear which topics are hot issues at the moment. Predictably Cold Thermogenesis was of interest, as Jack Kruse has recently brought to the attention of the Paleo community. Ketosis was another issue that was asked about in various guises.

Kelly Starrett was new this year and was such a pleasure to listen to – he spoke about mobility, which is so important, yet really overlooked. I’d planned to catch up with him later to find out more, but got sidetracked with all of the other things that were going on.

I’d barely even noticed Vanessa and Adam Lambert on the schedule with Olympic Lifting. This was one of the choice sessions and I was delighted to have a one-on-one session with Adam. I've been interested in Olympic Lifting for a while, but had never actually tried it before. It was amazing, my favourite session of the weekend! I went from being really unsure of the strange movements, to some great lifting. I want more of this! Vanessa used to train with Robb Wolf and was giving some incredible gymnastics lessons and demonstrations. Perhaps at next year's PrimalCon I’ll give that more of a try.

Chef Rachel Albert was also back from last year, only this year her Paleo cookery demonstration was from a beach house. I’d learnt so much last year, so had high expectations this time – and she didn't disappoint. Her demonstration was full of so many tips, often really simple ideas, but things I’d just never thought of doing before! It’s great to have a chef championing Paleo cooking at PrimalCon

As you’d expect from PrimalCon, the food was absolutely amazing. I find it so hard to get Turkey and Kale in Australia, so made the most of their abundance! On the first evening we were served a soup and my first thought was that I would obviously have to leave it – then I remembered where I was! It’s such a wonderfully refreshing change knowing that all of the food was 100% Primal, not a grain or legume in sight – and certainly nothing processed.

It’s funny meeting so many people with the same beliefs on nutrition; you’d think all of the conversation would be about being Paleo, but it’s not at all. You already know you have that common basis and so much else to discuss. There were quite a few of us from overseas this year, including a few from Europe and the UK and even another Sydneysider – who’d have thought!

I’ve come away from PrimalCon feeling inspired with new friends and so many new tips and ideas I'm itching to put into practice. I hope to see more of you there again next year, for PrimalCon 2013!

Why Events Like PrimalCon Matter for the Paleo Community

Attending events like PrimalCon is about so much more than just learning new techniques — it’s about immersing yourself in a like-minded community that supports your personal growth, health, and lifestyle choices. For anyone following a Paleo diet in Australia or elsewhere, travelling to an event like this can help solidify your commitment and spark new inspiration to take your primal lifestyle to the next level.

The magic of PrimalCon lies in its combination of expert-led movement sessions, practical health education, and social connection. It brings together Paleo enthusiasts, from complete beginners to seasoned health practitioners, to share ideas, challenge norms, and explore what a natural, ancestral health lifestyle really looks like in today’s modern world.

Whether it's barefoot running with Barefoot Ted, exploring movement patterns with Erwan Le Corre, or delving into real food cooking with Chef Rachel Albert, the sessions offer something that books and podcasts alone can’t provide: hands-on experience and personal connection.

Learning Beyond the Theory

One of the biggest takeaways from events like this is how important it is to learn in a real-world setting. It’s one thing to read about Olympic lifting or MovNat principles; it’s another to actually get one-on-one guidance from professionals who live and breathe it every day. These experiences offer not just better form and technique, but a mindset shift — a more natural, confident approach to health and movement.

Real Food in the Real World

The food at PrimalCon was a standout — and not just because it tasted great. It’s incredibly reassuring to be in an environment where Paleo nutrition is normal. You don’t need to double-check ingredients or ask about gluten, grains, or seed oils. Everything is aligned with how we strive to eat at home: unprocessed, clean, and nourishing.

For those in Australia following the Paleo lifestyle, this can serve as a reminder that building or joining a community of likeminded individuals is worth the effort – even if it starts with just a meetup, a shared meal, or a local group workout.

Bringing the Inspiration Back to Australia

Now back in Sydney, the challenge is to bring this energy and mindset home – continuing to move naturally, eat simply, and connect deeply. I’ve already incorporated a few things I learned into my daily routine: mobility work from Kelly Starrett’s session, form corrections from Olympic lifting, and even the simple act of eating lunch more mindfully (and sometimes from a squat, MovNat-style!).

Events like PrimalCon remind us that Paleo is not a diet trend. It’s a way of living that connects us to our roots – through food, movement, community, and nature.

If you’ve ever considered attending a Paleo event like this, whether in Australia or overseas, I can’t recommend it highly enough. It’s an incredible investment in your health, mindset, and long-term motivation. I’ll be counting down until next year’s event – and if you’re going too, I’d love to connect.

Have you attended PrimalCon or any other ancestral health or Paleo-focused event? What was your biggest takeaway? Let me know in the comments below.

My Current Fitness Mission

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In addition to walking & running, I have two or three sessions a week of high intensity interval training style workouts, which I love. I’ve been doing this for over a year now and have made significant progress. The more progress I make however, the more my fitness ambitions grow.

Originally I wanted to be able to do “proper” man push ups. I can finally do these now, though they aren't pretty. Yet.

My biggest fitness ambition is to be able to do proper, unassisted chin-ups. I’d be thrilled to be able to do one, but ten would be incredible. I’ve been using an assisted chin up machine at the gym to help me achieve this. It has a counter weight, which you can gradually reduce – until the day arrives where no counter weight is required. The counter weights are gradually reducing – and my other strength routines are no doubt helping towards my aim.

My aim is to be able to do a few proper chin-ups by April – at PrimalCon 2012. That gives me six months to get stronger. I will conquer them!

Building Strength the Paleo Way

One of the most exciting aspects of following a Paleo lifestyle is the focus on functional strength. It’s not just about aesthetics or the number on the scale — it's about being capable, energised, and confident in your body’s abilities. The commitment to doing unassisted chin-ups is a perfect example of this mindset. Chin-ups require full-body control, grip strength, and a strong mind-muscle connection — all of which can be cultivated through consistent training and proper recovery.

But how else can you improve your strength and support your fitness goals in alignment with Paleo principles?

Integrating Functional Movements Into Daily Life

The beauty of functional fitness is that it mirrors real-world movements — squatting, lifting, jumping, climbing. Whether you're carrying groceries, hiking with a heavy backpack, or simply climbing stairs, your training should prepare you for life outside the gym.

Try integrating these movements throughout the day:

Air squats while waiting for your tea to brew
Walking lunges during a phone call
Hanging from a bar to improve grip and shoulder health

These micro workouts not only contribute to your strength gains but also help break up long periods of sitting — a hidden saboteur of progress.

Nutrition to Support Strength Training

Strength improvements are not made in the gym alone. What you eat — and when — has a profound impact on muscle development and recovery. A Paleo-based approach offers a nutrient-dense way to support your training goals without artificial supplements.

Here are a few key guidelines:

Post-workout fuel: Focus on a mix of protein and carbohydrate — grilled chicken with roasted pumpkin is a perfect example.
Pre-training boost: A banana with almond butter or boiled eggs and sweet potato can fuel a tough session.
Daily protein: Include a source of protein at every meal — such as grass-fed beef, eggs, or wild-caught fish.

Don’t forget about micronutrients either. Magnesium (found in leafy greens and nuts), zinc (from red meat and seafood), and iron (particularly from liver and red meat) all support energy production and muscle repair.

Progression Beyond Chin-Ups

Once you’ve conquered your first unassisted chin-up — a major milestone — where can your training go from there?

Here are some ideas for taking your functional fitness to the next level:

Weighted chin-ups: Add resistance using a weight belt or backpack.
Climbing: Rock climbing or indoor bouldering are incredible ways to develop grip, coordination, and upper body strength.
Muscle-ups: A challenging gymnastic movement that builds explosive power and body control.

Keep setting new benchmarks. One of the most motivating aspects of a fitness journey is knowing that there’s always another goal to work toward — whether it’s five strict push-ups, a handstand, or a 100kg deadlift.

Mobility Matters

Strength without mobility can lead to injury or plateaus. Incorporating mobility drills and stretching into your weekly routine helps keep your joints healthy and your movement fluid. Focus on areas that take a lot of strain during strength training, such as:

Shoulders and scapulae (especially important for pull-ups and chin-ups)
Hips and glutes (critical for squatting and lunging movements)
Wrists and forearms (often neglected, yet essential for gripping bars)

Consider adding a short mobility routine after each training session or starting the day with a few dynamic stretches to wake up the body.

The Role of Sleep in Muscle Growth

Sleep is often overlooked, but it plays a huge role in strength gains and performance. While you sleep, your body repairs the micro-tears caused by training and regulates key hormones like testosterone and growth hormone.

To support your training:

Aim for 7–9 hours of sleep per night
Limit screens for at least an hour before bed
Sleep in a cool, dark room and stick to a consistent routine

If you’re training hard but not seeing results, poor sleep might be the missing piece of the puzzle.

Staying Motivated When Progress Slows

Every fitness journey has ups and downs. When progress stalls — as it inevitably does — it’s important to shift your focus from outcome to process. Celebrate consistency, not just milestones. Track improvements in form, posture, and confidence as much as reps and weights.

You can also try:

Training with a friend for accountability
Filming your workouts to observe progress
Journaling your wins each week — even small ones

Remind yourself of why you started and how far you've already come. That mindset shift can reignite motivation and keep you moving forward.

Looking Ahead: What’s Your Next Goal?

Maybe it's your first full push-up, a handstand hold, or simply maintaining a consistent routine through the winter. Whatever your goal, set a realistic timeframe and break it into actionable steps. Chin-ups didn’t happen overnight, and neither will your next challenge — but with patience and persistence, it will happen.

Remember, strength is built one rep at a time, and the Paleo lifestyle offers a solid foundation to support your journey. Here’s to strong bodies, clear minds, and the joy of movement!

Can you do chin-ups? Do you have any fitness goals that you’re working towards? Share in the comments, below

7,497 Miles to PrimalCon

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One of the highlights of 2011 so far was the weekend I went to PrimalCon 2011 in California in April. I enjoyed it so much, that I booked my ticket for the 2012 event as soon as the tickets went on sale this morning.

Sunset at PrimalCon

I hadn't realised quite how far America was from Australia when I booked this year. I went at quite short notice and used my air miles, so didn't pay too much attention to minor details like flight times. I was trying to minimise time off work, so I left Australia on the Friday and flew back on the Sunday night. This was a big mistake! I now know very well that Los Angeles is a very long 14 hour 7,497 mile flight from Sydney. To make matters worse, as I used my air miles, I was assigned a very impressive route of Sydney to Brisbane, a night in Brisbane, a flight from Brisbane to Melbourne, then finally I got on my international flight at Melbourne!

It was all for the best however, as I met a wonderful new friend on the flight to LA, who was also attending PrimalCon (with just two people going from Australia, what were the chances of us being on the same flight?)

I'm planning to make PrimalCon 2012 into a much more sensible length America trip, especially as it falls the weekend after Easter.

I made some lifelong Primal friends in April, in fact, I spent a wonderful week in Texas with two of my PrimalCon friends, and met up with some others at the AHS in August. I'm really looking forward to catching up with them and making some more Primal friends.

Over the whole weekend, the food was incredible. So much was local Californian produce and it was great to have things like Kale and Turkey, which I find so difficult to find here in Australia (if you know of any good sources here, please let me know in the comments!)

One of my highlights from the weekend was the running workshop with Barefoot Ted. I learnt so much from him and my running style has changed forever. In fact, it was his workshop that inspired me to buy my Vibrams! I'm thrilled to see Barefoot Ted is back again for next year’s event – hopefully I can refine my technique further still.

Erwan Le Corre is a new presenter for the 2012 event. I really enjoyed his talk and demonstration on MovNat at the AHS this year, and to have the opportunity to have a small group workshop with the guy who does this is incredibly exciting!

I just received my latest Amazon book order of Exuberant Animal by Frank Forencich yesterday – so couldn't believe it when I read Frank Forencich is also a presenter at PrimalCon! I’d better get started on his book…

Hopefully we'll be able to get Mark Sisson over to Australia/ New Zealand in the near future, but in the meantime… anyone else coming to PrimalCon with me?

The Problem With Shoes

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I used to wear heels every day, and bigger heels at weekends. When I wasn't in heels I’d be wearing my supportive, shock absorbing, high-tech trainers. After a lot of running I ended up with shin splints, apparently cause by incorrect over pronation. My physio had some impressive equipment & software which took measurements of my running and feet, to create a pair of orthotics to put in my shoes. These forced my feet into the correct pronation.

Since I've been leading a Primal lifestyle, I became very interested in barefoot running.

At PrimalCon earlier this year I was fortunate enough to have a lesson with Barefoot Ted, which was an amazing experience. I'd never given much thought to running style before, so it was very eye opening. When you try to heel strike with bare feet it is not easy to do – yet when you wear trainers with lots of cushioning, it's easy – and lots of runners do heel strike. Running in shoes constricts the natural movement that your feet would otherwise take. Our ancestors had to hunt for their food and walk and run considerably more than then average office worker today. So it makes no sense that we now need to wear expensive high-tech shoes, in order to be able to run safely.

I now wear very soft soled ballet style shoes every day, and of course vibrams as often as I can the rest of the time. Since doing this I've noticed that my footprint has changed – indicating that I have managed to improve my pronation. I've had no leg or feet related injuries – despite now walking (with the occasional sprint) my daily 5km commute to and from work.

Vibrams are great practical way to go barefoot around the city. Tomorrow I'll share my tips about buying a reasonably priced pair in Australia.

The Science Behind Barefoot Benefits

Modern podiatry often encourages structured, supportive footwear. But the more we learn about biomechanics, the more it seems that less is often more when it comes to foot health. The human foot contains 26 bones, over 100 muscles, tendons and ligaments, and is designed to move dynamically. Thick-soled trainers and structured shoes can inhibit this movement and weaken the muscles that help stabilise the foot.

By contrast, barefoot walking or wearing minimalist shoes allows your feet to flex, splay and respond to the ground naturally — just as they were intended to. This increases proprioception (your body’s sense of spatial awareness), strengthens foot muscles and encourages a more efficient walking and running pattern.

Transitioning to Barefoot Living Safely

While the benefits are compelling, it’s important to make the switch gradually. Most of us have spent years or decades in padded, restrictive footwear. Going barefoot full-time without preparation can place unfamiliar stress on muscles and tendons.

If you're starting out, follow these tips to transition safely:

Start indoors: Spend time barefoot at home before tackling outdoor terrain.
Begin with short walks: Try a barefoot walk on soft grass or sand before increasing distance or frequency.
Stretch and strengthen: Incorporate exercises like toe splaying, calf raises and towel scrunches to support your transition.
Listen to your body: Soreness is normal; sharp pain is not. Allow recovery time between barefoot sessions.

Common Foot Issues That Improve With Minimalist Shoes

Many people report significant improvements in foot health after switching to barefoot or minimalist shoes. Some of the most common conditions that benefit include:

Plantar fasciitis: Weak arch muscles often contribute to this condition. Strengthening the feet through barefoot walking can help reduce pain over time.
Bunions and hammertoes: These often stem from narrow, pointy shoes. Wide, natural-toe-box footwear can allow toes to return to their natural alignment.
Flat feet: Rather than relying on artificial arch support, training the intrinsic foot muscles can help restore the arch naturally.

Of course, individual results vary, and anyone with severe foot issues should consult a knowledgeable physiotherapist or sports podiatrist familiar with natural foot function.

Why Modern Shoes Might Be Making Things Worse

Traditional footwear often features raised heels, arch supports, toe spring, and cushioning that alters our natural gait. While these features may feel comfortable initially, they can compromise posture, create muscular imbalances, and lead to chronic injuries over time.

Heeled shoes, for instance, shift the body's centre of gravity forward, forcing the spine and hips to compensate — often resulting in back pain. Thick soles dull the sensory feedback from the ground, leading to inefficient movement and overstriding.

By stripping away these artificial features, barefoot shoes promote a more grounded, balanced way of moving — one that's aligned with how we evolved to walk and run.

Choosing the Right Minimalist Footwear

There are more barefoot and minimalist shoe options available now than ever before. While Vibrams remain iconic, many brands now offer more subtle or office-appropriate styles for everyday wear.

Key features to look for in barefoot-friendly footwear include:

Zero drop: No elevation between the heel and toe, which helps maintain natural posture.
Wide toe box: Allows the toes to splay and grip as they would naturally.
Thin, flexible sole: Encourages ground feel and responsiveness.
No arch support: Encourages the foot to work harder and grow stronger over time.

Brands like Vivobarefoot, Wildling Shoes, and Xero Shoes offer a wide variety of options to suit both urban and trail environments.

Incorporating Barefoot Time Into a Modern Life

While going completely barefoot in all environments may not be realistic, it’s easy to include more barefoot time into your routine. Here are some ideas:

Go barefoot at home as much as possible
Do your morning stretch or yoga routine with bare feet
Try short barefoot walks on safe natural surfaces like grass, sand or forest trails
Switch to minimalist footwear when commuting or on casual days

Over time, you may notice stronger feet, better balance, and fewer lower limb issues — all without expensive interventions or gadgets.

My Personal Experience With Barefoot Walking

One of the most surprising things I noticed was how much my gait changed. Instead of striking hard with my heels, I now land midfoot, with a softer, more fluid motion. My stride shortened slightly but became more efficient. I feel more connected to the ground, more stable, and more energised after walks.

Equally remarkable was how my posture improved. Without the artificial lift of heels or supportive soles, my hips naturally adjusted, and my shoulders felt more aligned. Walking 5km each way to work now feels less like a chore and more like a daily grounding ritual.

What the Research Says

Recent studies have begun to back up what many barefoot enthusiasts have long claimed. A 2016 study published in *Nature* found that barefoot populations had significantly lower incidences of flat feet, bunions, and other structural issues. Another study in the *Journal of Foot and Ankle Research* confirmed that minimalist footwear increased foot muscle strength and balance in adults over a 12-week period.

While more long-term studies are needed, the evidence is mounting in favour of a return to simpler footwear — or none at all.

Final Thoughts: Reclaiming Natural Movement

Adopting a barefoot or minimalist approach isn’t about throwing out all your shoes or running a marathon barefoot tomorrow. It’s about reconnecting with the way your body was designed to move and gradually undoing the damage caused by years of unnatural footwear.

Start slowly, be mindful of how your feet feel, and stay consistent. You might just find that walking — something you’ve done your whole life — becomes more enjoyable, empowering, and energising than ever before.

And if you’ve never tried Vibrams or similar footwear, there’s no better time to explore. Your feet might thank you for it.

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