If you only read one thing before choosing barefoot shoes, let it be this: flexible does not mean soft. Here you will learn to distinguish between a sole that accompanies the movement of the foot and one that sinks, deforms, and "spoils" your gait without you realizing it.

You'll see why the winning combination is firm + flexible: more control, sensitivity, and stability, with your foot working as it was designed to. And also why a rigid sole blocks that function and makes you rely more on the shoe.

If barefoot running "didn't work out" for you, it's almost never the shoe's fault: it's because your body needed a plan. In this chapter, you'll understand what it means to truly transition (it's not just about changing your shoes) and why what you're adapting is your tissues.

You get a practical guide to progress without injury: start with short, easy workouts, avoid anything too demanding at first, and use a simple rule: normal fatigue = OK; sharp pain, pulling, or inflammation = slow down.

Most people don't know how much drop their shoes have... and that changes your posture and the way you walk. In this chapter, we'll give you a quick way to detect whether your shoes keep you flat or tilt you "without warning."

You will learn the marble method: place your shoe on a flat surface, with the marble under the heel (on the insole). If it rolls forward, there is positive drop; if it stays in place, this indicates zero drop.

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