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Whole Body Barefoot: Transitioning Well to Minimal Footwear
Barefoot enthusiasts say ditching your shoes is essential for optimal whole-body function. Doctors say minimalist shoes cause injury. Who’s right? What if they both are?
In Whole Body Barefoot, biomechanist Katy Bowman explains how both sides are right and wrong by broadening the perspective of over-simplified "shoes are good" or "shoes are bad" arguments. Using evolutionary-based and biomechanics arguments, Bowman demonstrates that shoes, in a modern context, have purpose, but that the trade-off for protection can be reduced whole-body health if we don't pick the right shoes for our body and skill-level.
Any body can transition to a less invasive shoe through thoughtful progressions of corrective exercise, movement patterns, and shoe selection. To avoid injury and maximize physical benefit, it is essential to make the transition with care.
Whole Body Barefoot covers:
• While barefoot is natural, the surfaces we frequent most are not.
• Your foot (legs, hips, etc.) have adapted to footwear, affecting more of your parts than you realize.
• Swapping your shoes can expose your body to new loads and ranges of motion you might not be ready for.
• Training the small, weight-bearing parts of your body requires a smart progression.
With clear, science-based explanations, Bowman gets to the root of how shoes affect more than just feet, why we can't throw our old shoes out the window, and describes in detail the steps necessary to transition to more natural footwear safely and effectively.
With over twenty exercises (for more than just the feet!), Whole Body Barefoot is a must-have for anyone hoping to improve their gait, strengthen their feet, and optimize their health through whole-body alignment.
In Whole Body Barefoot, biomechanist Katy Bowman explains how both sides are right and wrong by broadening the perspective of over-simplified "shoes are good" or "shoes are bad" arguments. Using evolutionary-based and biomechanics arguments, Bowman demonstrates that shoes, in a modern context, have purpose, but that the trade-off for protection can be reduced whole-body health if we don't pick the right shoes for our body and skill-level.
Any body can transition to a less invasive shoe through thoughtful progressions of corrective exercise, movement patterns, and shoe selection. To avoid injury and maximize physical benefit, it is essential to make the transition with care.
Whole Body Barefoot covers:
• While barefoot is natural, the surfaces we frequent most are not.
• Your foot (legs, hips, etc.) have adapted to footwear, affecting more of your parts than you realize.
• Swapping your shoes can expose your body to new loads and ranges of motion you might not be ready for.
• Training the small, weight-bearing parts of your body requires a smart progression.
With clear, science-based explanations, Bowman gets to the root of how shoes affect more than just feet, why we can't throw our old shoes out the window, and describes in detail the steps necessary to transition to more natural footwear safely and effectively.
With over twenty exercises (for more than just the feet!), Whole Body Barefoot is a must-have for anyone hoping to improve their gait, strengthen their feet, and optimize their health through whole-body alignment.
137 pages, Paperback
First published March 17, 2015
216 people are currently reading
1061 people want to read
About the author
Katy Bowman
27 books396 followersBestselling author, speaker, and a leader of the Movement movement, biomechanist Katy Bowman, M.S. is changing the way we move and think about our need for movement. Her ten books, including the groundbreaking Move Your DNA, have been translated into more than 16 languages worldwide.
Bowman is the creator and host of the "Move Your DNA" podcast, teaches movement globally, and speaks about sedentarism and movement ecology to academic and scientific audiences such as the Ancestral Health Summit and the Institute for Human and Machine Cognition. Her work has been featured in such diverse media as the Today Show, CBC Radio One, the Seattle Times, NPR, the Joe Rogan Experience, and Good Housekeeping.
One of Maria Shriver’s “Architects of Change” and an America Walks “Woman of the Walking Movement,” Bowman consults on educational and living space design to encourage movement-rich habitats. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities to create greater access to her “move more, move more body parts, move more for what you need” message.
Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family.
Bowman is the creator and host of the "Move Your DNA" podcast, teaches movement globally, and speaks about sedentarism and movement ecology to academic and scientific audiences such as the Ancestral Health Summit and the Institute for Human and Machine Cognition. Her work has been featured in such diverse media as the Today Show, CBC Radio One, the Seattle Times, NPR, the Joe Rogan Experience, and Good Housekeeping.
One of Maria Shriver’s “Architects of Change” and an America Walks “Woman of the Walking Movement,” Bowman consults on educational and living space design to encourage movement-rich habitats. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities to create greater access to her “move more, move more body parts, move more for what you need” message.
Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family.
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Displaying 1 - 30 of 108 reviews
September 30, 2018
This extremely thin book could be boiled down to a few pages pamphlet. The author writes in a very rambling style and kind of wastes a lot of words, but there are really just a handful of main points- wear shoes less, don't wear heels, start walking on dirt and rocks, but get into barefoot walking slowly so you don't get injured. Then there are some pages of stretches to do to help. The content is 50-75% overlap with her book "Simple Steps to Foot Pain", with the "Whole Body Barefoot" having more stretches and the other book having a little more on foot abnormalities like bunions. The two combined might have made a complete book.
April 20, 2015
Having spent nearly a year trying to digest all Bowman's work, I have a hard time separating out how this book stands on its own. As usual, Bowman is charming, informative, funny, and practical. I suppose this book is a more mature and more universal "Every Woman's Guide to Foot Pain Relief." At any rate, it gave me continued motivation to pay attention to my body and to work strengthening movements into my daily life.
September 15, 2022
I love that I now have this knowledge about the human body. This should be in the curriculum in every country.
January 3, 2024
I did just read a book about feet and it was in fact fascinating
July 17, 2015
I always thought about putting together some sort of instruction about how to transition to minimalist shoes. Of course, I never did, which is a good thing because someone way more qualified than me did and she did a much better job of it too! Katy Bowman’s Whole Body Barefoot is the perfect guide to make the transition.
This is the second time Katy has caused me to break my “read it and pass it on” rule for books. Whole Body Barefoot is yet another tool that needs to be in my Wellness Practitioner tool bag. This book is a quick and fun read but most of all it has correctives and exercises you can incorporate right away. Other “programs” require extra time, equipment, or the need to set aside time in a specific location like a gym, but the one outlined in this book can be done immediately and practically anywhere. A perfect example of this is as soon as I read about interlacing your fingers with your toes to work on toe separation, I was able to actually do it right then and there.
Don’t feel like reading? Fine, skip to the part of the book that just covers the correctives and get to work. As a writer, I am a fan of “get to the point.” I love that this option is available.
This is the second time Katy has caused me to break my “read it and pass it on” rule for books. Whole Body Barefoot is yet another tool that needs to be in my Wellness Practitioner tool bag. This book is a quick and fun read but most of all it has correctives and exercises you can incorporate right away. Other “programs” require extra time, equipment, or the need to set aside time in a specific location like a gym, but the one outlined in this book can be done immediately and practically anywhere. A perfect example of this is as soon as I read about interlacing your fingers with your toes to work on toe separation, I was able to actually do it right then and there.
Don’t feel like reading? Fine, skip to the part of the book that just covers the correctives and get to work. As a writer, I am a fan of “get to the point.” I love that this option is available.
July 19, 2024
This was a short, two-hour audiobook. The importance of wearing minimal footwear. That mean low heel shoes and wide toe boxes. She urges people not to jump into minimal shoes if you been wearing heels your who life. It depends on your foot, use and terrain. I went ahead and purchased minimal footwear because I have a wide foot. I’ve tried to cram it into pretty shoes, but alas, pretty shoes hurt my foot. I’ve accepted after this book that wide feet is great and healthy! I don’t have bunions unnecessarily jamming my foot into narrow toe shoes or hammer toes from fancy sandals.
I grew up with flip flops in Hawaii… part of my wide foot problem… though the author doesn’t believe that flip flops are good minimal shoes. We spend to much time trying to keep them by gripping our toes to keep on and it doesn’t help for varied movement and terrain.
She doesn’t even like most sneakers because they have a heel, even though it looks subtle. You spend most of your time feeling like you are walking downhill, and have to adjust your hips to compensate. Hello hip pain! Given my history of not wearing high heels and opt for the wider shoe, I decided to go head and order a minimal or zero heel shoe with the wider toe box and accept my wide foot!
I grew up with flip flops in Hawaii… part of my wide foot problem… though the author doesn’t believe that flip flops are good minimal shoes. We spend to much time trying to keep them by gripping our toes to keep on and it doesn’t help for varied movement and terrain.
She doesn’t even like most sneakers because they have a heel, even though it looks subtle. You spend most of your time feeling like you are walking downhill, and have to adjust your hips to compensate. Hello hip pain! Given my history of not wearing high heels and opt for the wider shoe, I decided to go head and order a minimal or zero heel shoe with the wider toe box and accept my wide foot!
November 23, 2023
Simple and extremely practical. I appreciate her balanced view of minimalist shoes and how a sudden transition isn’t actually healthy because our feet aren’t ready for it. Katy demonstrates how our feet impact our entire body, and analogies and word pictures are memorable. Who knew that my shoulder/neck tension might be coming from my calves!! I liked the detailed exercises and photos she includes to help our feet (and bodies) transition to healthier footwear.
January 25, 2019
Clear, motivational overview of the science and rationale behind transitioning to minimal/zero-rise shoes/barefoot living, along with practical exercises. I read it eagerly in an hour and am excited to continue this lifestyle change.
August 3, 2023
Probably not the best Katy Bowman book to start with -- I should pay attention to the subtitle or a summary once in a while. Also, print would have been better than audio.
However, it was still so fascinating!! God designed our feet to do so much more than we allow them to. Hopefully 80yo me will enjoy some rewards from this book.
However, it was still so fascinating!! God designed our feet to do so much more than we allow them to. Hopefully 80yo me will enjoy some rewards from this book.
February 18, 2025
Terrible news, I’ve been walking wrong my whole life
(Quick read and totally makes sense in theory — I’ll update this to a 5* if, by the end of the year, my obnoxious arch pain is gone after doing these exercises 🙏)
(Quick read and totally makes sense in theory — I’ll update this to a 5* if, by the end of the year, my obnoxious arch pain is gone after doing these exercises 🙏)
February 18, 2018
If you have human feet, you need to read this book!! I can already see, through implementing some things from this book, how the health of my feet is contributing to my chronic neck pain. Katy, as always, wrote with humor, wit, and easy to understand scientific information.
December 15, 2021
This audio book was super helpful especially since it has the PDF which you will want to reference
November 30, 2021
Interesting information. Would have loved more on how strides are different (walking & running) barefoot / in minimalist shoes vs. traditional shoes.
Edit: came back and added two stars 6 months later, because the changes that I made after reading this book (how I stand, which morning calf and foot stretches I do, what shoes I wear) have made my life much better - I don’t have to wear shoes with amazing arch support in order for my feet to be pain free - I can stand and walk barefoot as much as I like, and I can run (at least in interval sprints) without hurting my body, especially my knees (once I built up to it over several months), which is something I haven’t been able to do in... ever. It’s literally a dream come true - I used to dream about being able to run the way I now can.
Edit: came back and added two stars 6 months later, because the changes that I made after reading this book (how I stand, which morning calf and foot stretches I do, what shoes I wear) have made my life much better - I don’t have to wear shoes with amazing arch support in order for my feet to be pain free - I can stand and walk barefoot as much as I like, and I can run (at least in interval sprints) without hurting my body, especially my knees (once I built up to it over several months), which is something I haven’t been able to do in... ever. It’s literally a dream come true - I used to dream about being able to run the way I now can.
September 3, 2016
All of Katy Bowman's books are calls to action, and this is no different. Readers of her previous foot book (Every Woman's Guide to Foot Pain Relief: The New Science of Healthy Feet) will recognise much, if not all, of this book. Nevertheless, I think she'll find new readers with this book, if only because of the new title. As usual, it's filled with lots on why feet (and their alignment) are so important to the rest of the body.
November 23, 2021
I will be honest, I am waffling between I liked it (3) and I really liked it (4), but I am leaning more to really like liking this book. Why? Because I really like everything that Katy Bowman says or writes.
She has a dry wit, and that comes across in the writing. The audiobook is a treat, and the bonus blooper real is amazing!
There is some overlap with this book and Bowman's other foot books, but I forgive her. Repetition is the way to make something stick.
If I had to pick one of her how-to books, I am torn between Whole Body Barefoot and Dynamic Aging.
She has a dry wit, and that comes across in the writing. The audiobook is a treat, and the bonus blooper real is amazing!
There is some overlap with this book and Bowman's other foot books, but I forgive her. Repetition is the way to make something stick.
If I had to pick one of her how-to books, I am torn between Whole Body Barefoot and Dynamic Aging.
December 27, 2015
The book has a lot of good information but is mostly pictures of exercises to try. I have no problem with movement (hence buying the book) but I don't really learn well from pictures of movement. This book would have been better from the library then an actual buy.
March 10, 2015
Every human who has feet should read this book and do what Katy says.
September 14, 2023
This is a must-read, even if you don't care about the topic of barefoot shoes.
If you aren't interested in barefoot shoes going into this book, you probably will be by the halfway point. However, what makes the book so good is the light Bowman sheds on the anatomy of the foot and its impact on the entire body.
The issues surrounding the barefoot shoe movement—from the proposed benefits to the criticism—are handled with honesty, tact, and scientific knowledge. Both sides are right, according to the author, who breaks down the "whys" in easy to follow explanations. You won't look at your shoes—whatever you choose—in quite the same way again.
Much more than just a discussion of the barefoot topic, Bowman offers a strategy for transitioning out of traditional footwear into barefoot shoes in a manner that supports and benefits the body, minimizing any health risk. But really, all this is just a launching point into her broader point, which is that our modern lifestyle is producing undesirable physiological changes that impact our health—and there is something we can do about it!
With Bowman's foot and leg exercises, which are easily done almost anywhere in a minimal amount of time, we can begin to reverse the ill-effects of our sedentary, screen-oriented lifestyles and correct typical kinetic chain misalignments that affect us more profoundly than we may realize. Even an active person such as myself can derive great benefit from Bowman's perspective. I have been doing her exercises regularly for several months now, and unquestionably my quality of life has increased. I have shared the exercises with family (who pronounced them "life-changing") and incorporated some of them into my group fitness classes. I can tell when a participant has been doing them at home, because their flexibility and balance through the foot and leg increases noticeably over time.
Thanks to this book, I now direct many people to Katy Bowman's "Nutritious Movement" blog. And several more of her books are on my TBR list!
If you aren't interested in barefoot shoes going into this book, you probably will be by the halfway point. However, what makes the book so good is the light Bowman sheds on the anatomy of the foot and its impact on the entire body.
The issues surrounding the barefoot shoe movement—from the proposed benefits to the criticism—are handled with honesty, tact, and scientific knowledge. Both sides are right, according to the author, who breaks down the "whys" in easy to follow explanations. You won't look at your shoes—whatever you choose—in quite the same way again.
Much more than just a discussion of the barefoot topic, Bowman offers a strategy for transitioning out of traditional footwear into barefoot shoes in a manner that supports and benefits the body, minimizing any health risk. But really, all this is just a launching point into her broader point, which is that our modern lifestyle is producing undesirable physiological changes that impact our health—and there is something we can do about it!
With Bowman's foot and leg exercises, which are easily done almost anywhere in a minimal amount of time, we can begin to reverse the ill-effects of our sedentary, screen-oriented lifestyles and correct typical kinetic chain misalignments that affect us more profoundly than we may realize. Even an active person such as myself can derive great benefit from Bowman's perspective. I have been doing her exercises regularly for several months now, and unquestionably my quality of life has increased. I have shared the exercises with family (who pronounced them "life-changing") and incorporated some of them into my group fitness classes. I can tell when a participant has been doing them at home, because their flexibility and balance through the foot and leg increases noticeably over time.
Thanks to this book, I now direct many people to Katy Bowman's "Nutritious Movement" blog. And several more of her books are on my TBR list!
December 31, 2025
This book was genuinely transformative for me. I had been curious about barefoot shoes for several years but remained hesitant, held back by uncertainty and habit rather than lack of interest. Reading this book provided exactly what I needed: clear information, reassurance, and—most importantly—the confidence to commit fully.
After finishing it, I set aside all my conventional footwear and transitioned entirely to barefoot shoes. I have not gone back. The book served as both a practical guide and a motivational catalyst, helping me understand not only how to make the change, but why it matters for long-term foot health and overall biomechanics.
Although the book includes exercises, I chose to supplement that aspect by following guided foot-strengthening routines on YouTube, which suited my learning style better. Even so, the foundational knowledge from the book made it easy to choose appropriate exercises and understand their purpose.
I had strong personal motivation: lifelong pronation and a suspected Morton’s neuroma in my right foot. Rather than feeling discouraged by these issues, the book helped me see them as signals that change was both necessary and possible. The author’s approach is empowering rather than dogmatic, encouraging gradual adaptation and body awareness rather than rigid rules.
What stands out most is that this book does not merely promote barefoot shoes as a trend. It reframes them as a tool for restoring natural function, resilience, and connection with movement. For me, it marked a decisive turning point. Barefoot shoes are now simply how I live, walk, and move—and this book was the nudge that made that shift permanent.
Highly recommended for anyone who has been “barefoot-curious” but needs informed encouragement to finally take the leap.
After finishing it, I set aside all my conventional footwear and transitioned entirely to barefoot shoes. I have not gone back. The book served as both a practical guide and a motivational catalyst, helping me understand not only how to make the change, but why it matters for long-term foot health and overall biomechanics.
Although the book includes exercises, I chose to supplement that aspect by following guided foot-strengthening routines on YouTube, which suited my learning style better. Even so, the foundational knowledge from the book made it easy to choose appropriate exercises and understand their purpose.
I had strong personal motivation: lifelong pronation and a suspected Morton’s neuroma in my right foot. Rather than feeling discouraged by these issues, the book helped me see them as signals that change was both necessary and possible. The author’s approach is empowering rather than dogmatic, encouraging gradual adaptation and body awareness rather than rigid rules.
What stands out most is that this book does not merely promote barefoot shoes as a trend. It reframes them as a tool for restoring natural function, resilience, and connection with movement. For me, it marked a decisive turning point. Barefoot shoes are now simply how I live, walk, and move—and this book was the nudge that made that shift permanent.
Highly recommended for anyone who has been “barefoot-curious” but needs informed encouragement to finally take the leap.
March 2, 2025
First, the audiobook version of this was absolutely hilarious! Katy Bowman is such an incredibly intelligent woman with an amazing ability to entertain and teach simultaneously. I enjoyed every second of my time spent listening!
What is presented makes SO MUCH SENSE. And, not to sound like someone that's currently barefoot (and sitting at a floor desk), but it was definitely highly compelling. I've been looking into the "whys" behind going barefoot in this last week (including this book of course!) and have found so much incredible information. I spent my first day barefoot a couple days ago, and the ankle that I sprained months ago has had no complaints.
I also have my first pair of barefoot shoes coming (calm down, Sharon, I got them on sale LOL).
I look forward to the changes my feet will be experiencing on this barefoot journey of mine. So exciting! And since I've been hit pretty badly with the mucky seasonal blues this spring, it couldn't have come at a better time <3
I highly recommend this book (especially the audiobook version for some good laughs!). Way to go, Katy Bowman. Loved it!!
What is presented makes SO MUCH SENSE. And, not to sound like someone that's currently barefoot (and sitting at a floor desk), but it was definitely highly compelling. I've been looking into the "whys" behind going barefoot in this last week (including this book of course!) and have found so much incredible information. I spent my first day barefoot a couple days ago, and the ankle that I sprained months ago has had no complaints.
I also have my first pair of barefoot shoes coming (calm down, Sharon, I got them on sale LOL).
I look forward to the changes my feet will be experiencing on this barefoot journey of mine. So exciting! And since I've been hit pretty badly with the mucky seasonal blues this spring, it couldn't have come at a better time <3
I highly recommend this book (especially the audiobook version for some good laughs!). Way to go, Katy Bowman. Loved it!!
January 7, 2020
This could be one of the most urgent and empowering books that our society needs for body health. It is very simple and accessible to read, presents balanced perspectives (doesn't outright tell you to switch to barefoot), and is relevant to almost everyone in the world today (unless you live in the forest!)
It explains scientifically and concisely how modern society has changed our posture causing injuries, through cushioned shoes and flat surfaced environment. It explains how the body is interconnected and how your feet contact the surface has a cascading effect that can cause your back pain! Then it provides a simple regimen of exercises to restore our foot health and posture (only then should we consider switching to barefoot shoes)
If you're a fitness or health nut, if you've been pondering barefoot shoes, or have chronic pain in your feet, legs, or anywhere in your body for that matter and don't know why, if you work in an office and sit all day, you need to pick this book up right away!
It explains scientifically and concisely how modern society has changed our posture causing injuries, through cushioned shoes and flat surfaced environment. It explains how the body is interconnected and how your feet contact the surface has a cascading effect that can cause your back pain! Then it provides a simple regimen of exercises to restore our foot health and posture (only then should we consider switching to barefoot shoes)
If you're a fitness or health nut, if you've been pondering barefoot shoes, or have chronic pain in your feet, legs, or anywhere in your body for that matter and don't know why, if you work in an office and sit all day, you need to pick this book up right away!
August 1, 2025
Everyone with feet needs to read this book.
I started wearing my Xero shoes (a minimal barefoot shoe - recommended by a fitness instructor. Within 2 days, my feet are now “hungry” for uneven terrain.
Today I walked on the big river stones in from of my doc’s office. I had great balance and the stones felt like a massage. I could feel my arches curving around the stones. I had better balance than my 3 year old. I had her take her stiff shoes on and it helped her a bit. Next step, my kids need to be in these.
The theory: our feet are our foundation, if they’re messed up, pain will show up elsewhere. It’s incredible learning this. Our shoes are like casts. They prevent movement and our muscles atrophy. Brittle ankles…
I’m angry at the shoe industry and orthotics now. I feel like I’ve been fleeced.
I started wearing my Xero shoes (a minimal barefoot shoe - recommended by a fitness instructor. Within 2 days, my feet are now “hungry” for uneven terrain.
Today I walked on the big river stones in from of my doc’s office. I had great balance and the stones felt like a massage. I could feel my arches curving around the stones. I had better balance than my 3 year old. I had her take her stiff shoes on and it helped her a bit. Next step, my kids need to be in these.
The theory: our feet are our foundation, if they’re messed up, pain will show up elsewhere. It’s incredible learning this. Our shoes are like casts. They prevent movement and our muscles atrophy. Brittle ankles…
I’m angry at the shoe industry and orthotics now. I feel like I’ve been fleeced.
November 23, 2018
I stumbled on Katy Bowman through a podcast I listen to (Slow Your Home) and immediately downloaded her podcast, dove into her website, and purchased two of her books on Audible. She's amazing. I'm a person that avoided as much biology in school as possible and has never taken an anatomy class. Bowman is easy to understand, really down-to-earth about her subject matter and how to implement changes in a "normal" world and best of all, she's a riot. I highly recommend her to everyone and I challenge anyone that encounters her in whatever way to NOT make a change in your daily life. I've been spending the past month with her and daily, I'm doing some stretch or trying to figure out a way to get more movement in my life and limbs. She's good, people, she's really good.
June 7, 2018
What a great book and a great resource that I will use again and again. I have plantar fasciitis and doctors don't know what they're doing with shots and medicine. Katy, like I wish more people would, understands that each part of our body is not on its own - it's all connected. This book describes how the way you carry your body can affect your feet, how the strength of your legs affects your feet and how you constantly walk on hard surfaces with malaligned shoewear affects your feet. This book not only describes how your feet got to their current painful state but how to rectify it naturally and keep at your best through stretching exercises and a move towards minimal footwear.
May 6, 2019
Bowman's program seems very thorough and biomechanically supported and I'm definitely interested in giving it a try.
That being said, as for the other aspects of the book, I'm not a huge fan of her style of writing (specifically her joke-like interjections), but to each their own, I suppose.
I do believe that the layout didn't need to have testimonials added throughout the book. The testimonials added nothing in my opinion, but and in fact they somewhat detracted from the content because they broke up the flow. It felt not dissimilar to being on a website when the testimonial pop-ups keep coming.
That being said, as for the other aspects of the book, I'm not a huge fan of her style of writing (specifically her joke-like interjections), but to each their own, I suppose.
I do believe that the layout didn't need to have testimonials added throughout the book. The testimonials added nothing in my opinion, but and in fact they somewhat detracted from the content because they broke up the flow. It felt not dissimilar to being on a website when the testimonial pop-ups keep coming.
October 11, 2022
This book is a great book for those who want to improve their foot health!
I've had several sprained ankles and a stress fracture and heard about going barefoot through one of our local gym instructors who swears by it. I have been walking barefoot during the summer and am slowly transitioning my shoe collection to barefoot shoes. My feet no longer are cold due to poor circulation and I'm still walking barefoot as the weather gets colder! My ankle mobility has improved and I can squat deeper now! I am excited to see where this journey will take me, especially as I incorporate everything Katy discusses in this book!
I'm looking forward to reading her other books!
I've had several sprained ankles and a stress fracture and heard about going barefoot through one of our local gym instructors who swears by it. I have been walking barefoot during the summer and am slowly transitioning my shoe collection to barefoot shoes. My feet no longer are cold due to poor circulation and I'm still walking barefoot as the weather gets colder! My ankle mobility has improved and I can squat deeper now! I am excited to see where this journey will take me, especially as I incorporate everything Katy discusses in this book!
I'm looking forward to reading her other books!
January 13, 2018
Bowman's work is interesting to me, but this little book wasn't much. The first part where she discusses why barefoot is repetitive. The exercises fill the bulk of the book and seem good but the black and white pictures with shadows and dark backgrounds are lacking in clarity. If you are interested in the very narrow focus - how to transition to minimal footwear - it meets it's goal, but I was looking for more theory and research. I'm reading Move Your DNA next and hope that meets more what I was expecting.
March 14, 2025
This was another book that's very short and to the point. I'm obviously on a Katy Bowman kick right now, but I'm really enjoying trying these ideas out. I can feel things falling into place in strength and steadiness as I pay attention ... until I get tired and flop down on the couch again. It's a work in progress and I'm excited to see where it takes me.
Above all, it's shifting my view of middle aged aches and pains from my body slowing down to my body actually begging for MORE movement. A much happier thought!
Above all, it's shifting my view of middle aged aches and pains from my body slowing down to my body actually begging for MORE movement. A much happier thought!
May 23, 2017
Really should have learned my lesson after listening to move my DNA on audio, you need the book for the exercise pictures.
Content-wise, a good quick read to throw at anyone who starts making claims (from either side) about footwear and running styles, especially if thy're ignoring the context.
PS: Concrete is everywhere and concrete is the worst. (This is not the book per say, just thought everyone should know) Concrete is terrible.
Content-wise, a good quick read to throw at anyone who starts making claims (from either side) about footwear and running styles, especially if thy're ignoring the context.
PS: Concrete is everywhere and concrete is the worst. (This is not the book per say, just thought everyone should know) Concrete is terrible.
September 2, 2020
Informative but rather short. Part of the book is even repeated twice - the exercises along with the photos, can't see any other reason for it as to make it look longer. As I've been reading about barefoot and minimalist shoes (and walking and running in them as well for some time - together with doing some exercises), I don't believe I have learned anything really new. But for someone with no prior knowledge a good place to start.
Displaying 1 - 30 of 108 reviews