I RAN 13.2 MILES IN BAREFOOT SHOES

Table of Contents

• Narratives

• The Literature

• Featured Content

• Stretch With Me

NARRATIVES
I RAN 13.2 MILES IN BAREFOOT SHOES

I’m not a long-distance runner—like at all. I have asthma, but I manage it with breathing techniques and trusty albuterol.

So why did an asthmatic who hates running sign up for a half marathon? The family convinced me. But if I was going to suffer, I’d do it MY WAY—in barefoot shoes.

Since I practically live in these shoes, the first 5 miles felt okay because I toe strike naturally. FYI—people tend to run in two ways: toe striking (on your toes) or heel striking (landing on your heels, pushing off toes). In barefoot shoes, toe striking is a must, or it hurts.

Here’s the problem—I barely trained (five runs total). My calves got sore, I got lazy and switched to heel striking for the last 8 miles. Bad idea.

I dragged myself across the finish line in 2 hours and 30 minutes. Feet? Fine. Knees? Wrecked.

Next time? More toe striking, more training, and less pain. But hey, the body heals fast—I was back to circus training in a few days!

Good news, you can save 15% on the toe shoes that got me through this race with code STAYFLEXY

Lastly, if you are curious, see how I looked Before & After running 13.1 miles!

Stay Flexy!

THE LITERATURE
POWER BOOST OR BURNOUT?

This study tested whether plyometric push-ups as warm-ups could improve strength and power more than standard cardio in trained individuals.

Key Takeaways:

• Plyometric push-ups boosted bench press strength significantly in the first set but caused quicker fatigue.

• Cardio warm-ups provided more consistent performance across multiple sets.

Practical Uses:

• Use plyometric warm-ups for single, explosive efforts like a one-rep max.

• Opt for cardio warm-ups if you need steady performance across sets.

• Allow extra rest if using plyometrics to avoid early fatigue.

Limitations:

• Small sample size of 24 highly trained individuals—results may not apply to everyone.

• Only three sets of five reps were tested; other routines could give different results.

The Bottom Line:

If your current warm-up works, stick with it. But adding plyometric push-ups could give a noticeable strength boost for short bursts, especially in competitive settings. It’s worth trying to see how it works for you!

Reference:

Krzysztofik, M., & Wilk, M. (2020). The Effects of Plyometric Conditioning on Post-Activation Bench Press Performance. Journal of human kinetics, 74, 99–108. https://doi.org/10.2478/hukin-2020-0017

FEATURED CONTENT
ADVANCED AB EXERCISES THAT ACTUALLY WORK

In this video, Alec Blenis, a top hybrid athlete, takes my friend Eugene Teo through advanced core exercises!

Alec guides Eugene through movements like GHD sit-ups, reverse GHD sit-ups, cable twists, and side bends, emphasizing proper technique, progressive overload, and the importance of controlled reps over high volume.

Alec also highlights the value of combining slow, controlled exercises with explosive, dynamic movements to mimic real-world demands while focusing on maximizing stretch and contraction for optimal core engagement.

Did you know Eugene and I are both coaches on the Ganbaru app? Use promo code FLEXY for 50% off the membership plan and unlock my premium flexibility programs!

STRETCH WITH ME
5 MIN HIP MOBILITY ROUTINE

Tight hips? Only have five minutes to stretch? No problem, I have the perfect 5-minute hip routine for you! Subscribe to the second YouTube channel for more content like this @WorkoutsbyDavid

YOUR VOICE MATTERS
WHAT VIDEOS DO YOU WANT TO SEE NEXT?

On the second channel, I do follow along videos like the one seen above. We would love to hear what videos you’d like to see next.