This is a good presentation (pdf) on barefoot training
It is a good overview of the science and research.
- Safety First : Evaluate and Educate
- It’s not for everyone
- Protect your feet : Minimal Shoes to start
- Slow and Steady wins the race (10% rule)
- Get Fit To Run, Don’ t Run To Get Fit
- Eliminate the high heels
- Be nice to your kids : wide toe boxes
- If you’re not injured, don’t change
I've mentioned a lot of this - like Lieberman's research - on this blog before
In my not-so-humble opinion (as the developer of the product I'm about to mention), Invisible Shoes barefoot sandals are as close to barefoot as you can get while still having some protection.
Using a Functional Trainer or similar (one of the things with weights and cables and large adjustable arms), I rank down, pulling my elbows to my sides, then pulling my arms down for triceps extensions.
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