The Xero Blog

Five years ago we launched the HFS road-running shoe, which became a huge favorite with barefoot enthusiasts for running and many other activities, as well.Then a little over a year ago, we launched the updated HFS II.Since many people owned both versions, we did a survey and asked which they liked better, the HFS Original or the HFS II… And the clear winner was… both.Survey results were 50/50 almost down to the number. You spoke. We listened.That’s right, the HFS Original is back!  But that brings up a question…What’s the Difference Between the HFS Original and the HFS II? HFS Original vs HFS II - Which Is For You?Which HFS is right for you will depend on what you want from your running shoe…HFS Original – For a More Barefoot FeelIf you want as little as possible between you and the road when you run, then the HFS Original is the shoe for you. The HFS Original gives you: A closer connection to the ground A more responsive feel More ground feedback for more natural movement and agility. When we designed the HFS II, we added a thin BareFoam™ layer to the sole for some extra protection.If you’re a barefoot purist, or an experienced barefoot runner, this layer may be more than you want in your shoe. And indeed, some of our “most barefoot”Xero Shoes fans are the ones who asked us to bring back the HFS Original.HFS II – An Extra Layer of ProtectionThe HFS II has that thin BareFoam™ layer to provide an added bit of protection. If you’re newer to barefoot running or just prefer a different balance between protection and ground feel, then the HFS II can be your go-to shoe, not just for running, but for pretty much any activity.We also added a new, lugged tread tread to make the HFS IImore off-road friendly. If you do a mix of road and off-road running, then the HFS II may suit your needs better.While the HFS II has a slightly thicker stack height than the HFS Original, its sole looks thicker than it actually is. We’ve wrapped the BareFoam™ layer, cup-like, around the upper, giving the HFS II the illusion of a thicker sole while staying true to our barefoot ethos.Choose What’s Best for YOU!The HFS Original and the HFS II both give you barefoot-inspired comfort and performance. They each look great on your feet. And they’re both built to last and backed by our 5000-mile sole warranty.Whichever you choose, you’ll enjoy the benefits of Xero Shoes’ barefoot-inspired DNA. Wider, foot-shaped toe box that lets your toes relax and splay. Zero-drop, non-elevated heel for natural posture, which your joints will appreciate. A thin, flexible sole that lets your feet bend, move, and feel the way nature intended. So lightweight you might forget you’re even wearing them. Some people have asked if HFS means "Happy Face Shoe" or "Happy Feet Shoe" or something else. Whether you prefer the most barefoot feel possible or like the added protection that comes with a thin layer of BareFoam™, there’s an HFS that will give you happy feet and a happy face!

Barefoot running is more than just a trend. Many runners choose to ditch their shoes simply for the freeing feeling of running in bare feet. But people who run barefoot may enjoy many benefits beyond that. Keep reading to learn the top reasons why you should consider running in your bare feet or making the switch to barefoot shoes. The Benefits of Barefoot Running So what are the advantages of barefoot running? Here are the benefits runners may experience when running barefoot. Benefit 1: Running Barefoot Helps Strengthen Your Feet We know from studies that runners who wear barefoot shoes for walking may  strengthen the muscles in their feet, ankles and calves. When you move in bare feet, it stretches and lengthens the small muscles, tendons and ligaments in the foot. Strong foot muscles can enhance your balance and stability and may reduce the risk of injury. It may contribute to improved posture, as well. Benefit 2: With No Shoes, You Can Spread Your Toes Another benefit of going barefoot is being able to spread your toes. Getting out of shoes with pointy toe boxes that squeeze your feet and going barefoot allows for a more natural movement when running or walking. When your toes can splay and spread out naturally, you may experience improvements in balance and stability. Benefit 3: Running Without Shoes Enables Better Footstrike “Footstrike” describes which part of your foot contacts the ground first when you walk or run. Running barefoot provides you with better control of your foot position and helps you contact the ground first with forefoot or midfoot, rather than heel-first, which can lower risk of injury. When you land mid-strike or fore-strike without overstriding, you’re using your legs as springs, helping improve your running form. Benefit 4: Barefoot Running Can Help Improve Posture Our feet are the foundation of our posture. Shoes that squeeze your toes together and have an elevated heel can alter your posture and balance. Ditching your shoes to run barefoot allows you to be flat footed, which helps improve your posture and enables natural running form. Benefit 5: Running in Bare Feet May Reduce Stress on Joints Running frequently can be hard on your joints. Many running shoes have excessive padding, which may result in greater force through your joints. Running barefoot means your foot is flat, potentially reducing the load on the knee joints as you run. This encourages a forefoot or midfoot strike, which helps reduce stress on your knees joints. Can’t Run Barefoot? Try Barefoot Shoes Of course, in many cases, it’s not appropriate or safe to run barefoot. In those situations, barefoot shoes can provide you with the benefits of being barefoot while offering a layer of protection so you can safely feel the ground beneath you as you run. While “barefoot shoes” sounds like a contradiction – you’re either barefoot or in shoes – the idea is that barefoot shoes give you the closest thing to a barefoot experience, while still offering protection when you’re walking, running, or doing any other activity. So, if you’re considering barefoot shoes, it’s helpful to understand the benefits of simply being barefoot because you’ll enjoy similar benefits when wearing barefoot shoes for your runs.Here are a few distinct features of barefoot shoes that mimic running barefoot and how they help runners: Natural-Foot Shape Barefoot shoes have a wider, foot-shaped toe box that does not squeeze your toes. Shoes with a wide toe box give your toes plenty of room to splay, letting your feet spread and relax. This allows your feet to function and move more naturally while running. Zero-Drop Barefoot shoes have “zero drop”, which means the heel-to-toe drop of a shoe is zero – in other words, your heel is level with the rest of your foot. Most traditional running shoes have elevated heels, which causes some parts of your body to be overworked and others to be under worked (also known as, IMBALANCE). Wearing barefoot shoes with zero drop can help improve body alignment. Flexibility Stiff shoes effectively bind the intricate muscles of the foot, preventing the natural movement of the muscles, bones and joints. Barefoot shoes provide more foot flexibility compared to traditional shoes, allowing natural movement of the muscles, bones and joints. Natural Foot Support Barefoot shoes have no arch support which helps to build foot strength naturally. With no excessive padding or support, your feet become their own support system, allowing you to build foot strength the more you wear them. And while this may seem counterintuitive, research shows shoes with arch support isn't all that it’s cracked up to be. When you have something supporting your arch, it can’t actually move through its full range of motion. Because barefoot shoes don’t have  arch support, your feet can move freely and naturally, supporting themselves. Whether you have flat feet or high arches, having strong arches is the most important thing. Weaning off shoes with arch support can take time, but you may benefit in the long-run, by building up foot strength. Protective Thin Soles Thin and protective soles allow you to maintain a connection with the ground, making it easier for you to move confidently and strongly. Your feet have 200,000 nerve endings in each sole telling your brain what you're stepping on so it can control your body properly (starting with your feet) to navigate and adjust to the terrain. A thick, heavily cushioned sole mutes this connection between your brain and your feet. A study by Dr. Daniel Lieberman found that “traditional” running shoes with cushioning and elevated heels encourage runners to use a rear-foot strike with greater collision forces compared to the mid- or fore-foot strike and smaller collision forces of barefoot runners. A Word About Transitioning to Barefoot Shoes If you’re thinking of transitioning to barefoot running, treat it like going to the gym. Just as you would gradually increase your weight or volume the more you workout, gradually increase the amount of time you spend running in your barefoot shoes. And remember, your form is critical for long-term success. Closing Out: Benefits of Barefoot Running There are many health benefits to barefoot running. Whether you’re running in bare feet, or wearing barefoot shoes, you may enjoy  the potential benefits of better form, and stronger feet, ankles and calves. Barefoot shoes allow you to run and move freely, so you can “Live Life Feet First”. Intrigued? Shop our men’s and women’s footwear selection here to find running shoes. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

It’s common knowledge that exercise improves your overall health and well-being. What’s less well-known is that the same is true for your four-legged furry friends.Pet parents want their dogs to be happy, and that means helping them be fit and healthy. Like people, dogs can be susceptible to obesity and the associated health risks. A regular exercise plan for your dog can help prevent or reduce obesity. In addition to the physical benefits, your dog may also get mental health benefits from exercise.Since fitness is important for both dogs and humans, why not exercise together? Your pup can be a great (and cute) workout companion, making workouts more fun and engaging, while also helping you maintain your commitment.Keep reading to discover some great ways to work out with your dog.Benefits of Working Out With Your DogAt first glance, the idea that dogs need exercise beyond their normal activities might seem silly. However, the number of benefits your pet can get from a regular exercise regimen is impressive. Better fitness Weight management Cognitive improvements Improved mental health Fewer behavioral problems Increased life span Reduces affects of aging Maintain muscle mass Reduce the risk of diabetes, heart disease, and other health issues Improve bone density and reduce joint pain and arthritis. Build muscle Improve sleep. A tired dog will sleep better. Socialization and obedience: the ability to remain close, sit when commanded, and stay calm on a leash. It’s a great bonding experience with their human companion!  Not to mention, a pup that gets regular exercise will be happier and more engaged.For humans, working out with a dog can add a much-needed dash of fun to an otherwise generic workout.How Much Exercise Does My Dog Need?The consensus is to exercise 30 minutes to 2 hours per day. According to the American Kennel Club, the recommended amount of exercise needed can vary. The right number of hours and exercise intensity for your pup will depend on a few factors.Spot Pet Insurance adds: "Dogs thrive on regular exercise, but the ideal workout plan isn't a universal solution. It's crucial to tailor your dog's exercise routine to their individual needs, considering factors like breed, age, energy level, and health conditions. High-energy breeds like Border Collies may need a couple of hours of intense activity each day, while senior dogs or those with health conditions might benefit from shorter, gentler walks or swims. Always pay attention to your dog's behavior—if they seem tired or are struggling, it's time to take a break."Here are a few factors for pet parents to consider: Breed - the energy level of a dog varies by breed. High-energy breeds like herding and sporting dogs require more physical activity. Age - Older Dogs still need to engage in physical activity to keep their bodies working; however, you may opt for lower-intensity workouts. For puppies, several shorter workouts may work best for their growing bodies. Overall Health - your dog's health will factor into how much exercise your dog needs. For instance, an adult dog with heart or respiratory issues may need a shorter or lower-intensity exercise routine to avoid causing discomfort. Be sure to weigh each of these factors as you decide on which types of exercise are best for your dog.Exercises To Do Together With Your Pup CompanionThere are so many ways to work out together with your furry friend. Trying a variety of exercises with your dog can help you get a sense of what they enjoy.Here are a few activities of varying intensity to consider trying with your dog.1. WalkingWhile walking is a low-intensity activity, it certainly counts as exercise! For some dogs, going for a walk will be the best option for their health. Walking can be an excellent activity to release pent-up energy and reduce stress levels for senior dogs or adult dogs with a health condition.2. RunningDogs enjoy many of the same benefits humans get from running. But whether running is a good fit for your pup depends on its breed, age, and overall health.To get started, try a light jog to a nearby park, field, or beach. Use a leash to keep your dog within your control. Also make sure they are well-hydrated and avoid extreme weather conditions–those aren’t good for either of you!Not only does running with your dog make things more fun, your dog can also push you to run faster. So, lace up those running shoes and get running with your pup!And if you’re wondering, yes, dogs can experience a runner’s high as well.3. Short SprintsBreak up a walk or light jog by adding short sprints — this is high-intensity interval training (HIIT) for you and endurance training for your dog.  It’s a great middle-ground between walking and long-distance running. After a warm-up, try 8-10 interval sprints of 30 seconds at your local park or facility. If you have a high-energy dog, it’s going to love the chance to run at speed alongside you.4. HikingHiking with your pup can be a wonderful bonding experience and a fantastic workout. Flat-ground hiking is a low-intensity outdoor activity you can both enjoy. Try a longer hike with hills, or even backpacking for a more intense workout. It’s a mutually beneficial activity that cultivates companionship in a way that a walk around the neighborhood can’t quite match.5. Running Up StairsRunning up and down stairs is an excellent way to help your dog build muscle mass. Find a nearby park or outdoor space that has a staircase. Before trying stairs with your dog, be mindful of their breed, health, and age, as not all dogs may be able to handle stairs.6. YogaDog yoga gives a whole new meaning to “downward dog”. Dog yoga (also called “doga”), involves incorporating your pup into your yoga poses. A big component of dog yoga is to find your zen together – when you find peace and calm during your yoga session, so too will your dog.7. Agility CourseNo matter what breed your dog is, they will love running through tunnels and jumping through hoops! You can purchase an agility course online, and set it up in your backyard or at a local park. Agility courses provide mental and physical stimulation for your dog, and you’ll get a great workout trying to keep up with them.8. Bodyweight ExercisesWith a set of bodyweight exercises, you and your dog can both get a great workout together.Use treats or toys to motivate dogs as you do: Planks Push ups Sit ups Squats Bridges Lunges Russian twists It’s important to note many of these exercises work better for small or medium-sized dogs.For smaller dogs, you can try holding your dog in your arms as extra weight while performing these exercises.9. HIIT Workouts + FetchCombining high-intensity interval training (HIIT) workouts with fetch is another great way to get a sweat going for you and your dog.Here are a few high-intensity interval training exercises you can do that don’t require equipment. Jumping jacks Burpees Mountain climbers Box jumps High knees Lunge jumps Do these while you play fetch with your pup. Throw the ball (or frisbee or stick), and then do as many reps as possible before your dog returns it. This way, you will both get in some cardio while working out together!10. SwimmingSwimming is another low-impact activity that is great for most dogs. Swimming is a non-weight-bearing exercise, so your dog can strengthen their muscles without putting additional stress on their joints and tendons.Meet The Dog Fitness ExpertsWant some tips on working out with your dog? These fitness professionals offer guidance on how to include your dog in your workouts.Kim Flatley, Fitness With FidoKim Flatley is a certified canine fitness trainer and owner of Fitness with Fido in St. Louis, Missouri, helping dogs and their owners live their best lives. She loves seeing dogs gain confidence by exercising, improving their mind and body, and creating a happy, joyful space and outlet for them.Facebook | Instagram How did you get the idea for a fitness-with-your-dog program?I started Fitness with Fido back in 2015 as a way to save time! I had a very high energy standard poodle Oscar who also didn't like it when I left him home to go to the gym, so I started combining my workouts at the park. After a while I realized others may also be interested in this as well. I have always loved dogs since I was a little kid and always knew I wanted to own my own dog business when I grew up. After high school I went to school to become a professional dog groomer in 2009. I groomed full-time professionally for about 10 years and groom now by appointment only. I received my associate’s degree in business administration 2012 and my fitness and nutrition certifications in 2015 to prepare to share my love for dogs & fitness with everyone else. Since then our business has evolved more into the canine fitness side of things, so I earned my Canine Fitness Trainer Certifications in 2023 & 2024 to share all the things you can do with your dog to keep them as healthy as possible!What can first-timers (and their pups) expect when you join a class with you?The first class can be filled with excitement from your dog as they're not sure what you signed them up for! They realize it's not the vet or groomer so it's not as scary, but then it's not the dog park where they can go run around and play. It's an actual class designed for them and their owner to exercise, train and bond! We take turns to work on manners, and when it's their humans turn, we work on exercises for them to keep them in shape and sometimes even combine some of the moves together for fun! Best of all is seeing the pups' confidence grow and strengthening the bond between them in a playful way.What are the benefits of exercising with your pup?There are many benefits of exercise for each of you like endorphins releasing, making you as a owner and handler feel more relaxed, but the same goes for your dog where you might not see as much boredom behaviors like chewing on things. You create memories by spending more time together figuring things out to work better together. Regular exercise can help prevent injuries. It's great to set up obstacle courses in your home on hot and cold days when you're not outside as much to walk and play. It all comes with time if you're wanting to workout together to welcome them in your space, but to also respect your space by not jumping up on you for safety. You may also figure out you like working your dog out separately so that you can pay more attention to their form. Sometimes it depends on the day!Angi Aramburu, Go Fetch RunAngi is the founder of Go Fetch Run, which offers dog-friendly workout classes, currently partnering with the YMCA in San Antonio to provide classes to their members. Go Fetch Run licenses its program for those interested in offering it in their community.Facebook | Instagram How did you get the idea for a fitness-with-your-dog program? The idea for this program stemmed from my lifelong experience as a dog owner. I often found myself torn between walking my dog and fitting in my own workout, and I’d end up feeling guilty about whichever choice I made. That’s when it hit me: why not combine the two? I reached out to a seasoned dog trainer to learn effective techniques and ensure the safety and efficacy of the program.   The result is an innovative, hour-long cross-training class that blends strength training with fitness tubes, high-intensity cardio, plyometrics, agility drills, core exercises, and our Down & Dirty Obstacle Course — all while including our canine companions. Throughout the class, dogs actively participate: they hold positions while we perform stationary exercises and are then rewarded with sprints or turns on an obstacle course featuring jumps and tunnels. This approach provides a comprehensive workout for both owners and dogs and enhances a dog's behavior, both in class and at home. We have also added a Dogalates class, which is a hybrid yoga/pilates format better suited for our elderly and less active dog friends. What can first-timers (and their pups) expect when you join a class with you? For first-timers, the experience will vary based on your dog’s breed, fitness level, and temperament. It's crucial to be mindful of your pet’s needs and limits. For example, dogs with shorter snouts may struggle with intense cardio, so opting for gentler exercises with them is best. Remember, your dog doesn’t need to be active throughout the entire workout. In fact, simply focusing on sitting while you perform exercises can be a valuable mental workout for them. Most dogs are just thrilled to spend time with you, regardless of the activity level. Some may be more energetic or better trained than others, so it’s important to adapt the session to suit your dog’s abilities and have fun together! We always provide exercise modifications to ensure everyone gets in a great workout.   In a typical class, we will begin by doing a short jog into the park, stopping along the way to ask the dogs to sit while we continue jogging in place. This offers a warm-up for the humans and gets the dogs used to staying still while we move, which is not easy for them and provides mental stimulation. After that, we alternate between stationary exercises, such as push-ups, burpees, or squats, with exercises that take us on the move. This acts as a reward for the dogs who patiently wait for us.   The most common feedback is that the class is harder than they expected, and that it is the most fun fitness class they have ever taken. The dogs add a lot of comic relief that makes difficult exercises easier to handle. It's the only exercise class I know of where you will likely get a kiss while holding a plank. Clients also tell me that they feel better leaving for the day knowing they spent quality time with their dogs, and the dogs are happy and tired! What are the benefits of exercising with your pup?Exercising with your dog offers a range of benefits that go beyond just getting a workout. Dogs are incredible motivators, making it easier to stick to your fitness routine. They’re always eager to join in, never late, and never miss a session. Their enthusiasm can turn even the toughest workout into a more enjoyable experience. Plus, seeing your dog's joy and excitement can boost your mood, enhancing the stress-relieving effects of exercise. For your dog, these exercise sessions are a highlight of their day, filled with the attention and interaction they crave. It’s a win-win situation: you get a great workout, and your pup gets quality time with you!Sean Prichard, Pant & WagSean is the President and Head Canine Fitness Coach at Pant & Wag, offering the perfect mix of exercise and socializing, giving pups the best time ever while they explore the coolest parks and trails in the Washington DC area.Facebook | Instagram How did you get the idea for a business centered around running and hiking with dogs?When I worked at a regular 9-5 office job, I realized that my dog wasn't getting the exercise or sense of adventure she needed from traditional dog service companies such as dog walkers and dog daycare. As a dedicated dog dad, her health and happiness was my number one priority so I started taking her on trail runs and dog hikes and then I started inviting some of her dog friends to join us and the business grew out of that. Our signature service is called a Fitness Adventure because we always incorporate exercise into everything we do and we always do it out in the woods which provides the adventure aspect.What are the benefits dogs get from running and hiking?Running and hiking provides dogs with both physical and mental benefits. Physically, dogs that are part of a consistent running or hiking program will have improved cardiovascular health, better weight management, increased muscle tone, better joint health, and increased agility and flexibility. Behaviorally, well-exercised dogs will experience stress reduction, mental stimulation, and stronger bonds with their humans all of which leads to an  overall improvement in behavior.”What are a few important tips for pet parents who want to start doing longer runs or hikes with their dog?Safety always comes first so consult with your veterinarian to make sure your dog is in good physical condition and has no underlying health issues. Once you've started an exercise program, increase your intensity gradually; many dogs, particularly the working and herding breeds, will instinctively hide any fatigue or discomfort they are experiencing and will push themselves beyond a healthy limit, so increase incrementally to avoid overexertion. You'll also want to invest in appropriate equipment for yourself and your dog. A comfortable harness and portable water bowl are a must-have for your pooch. The good news is your dog comes pre-equipped with four built-in trail running shoes, so you'll only need to buy shoes for yourself!Suzi Teitelman, DogadogSuzi is the founder of Dogadog, offering doga classes in Jacksonville, Florida, and training courses to help become a doga teacher. She has been teaching dog yoga for nearly 20 years.Facebook  How did you get the idea for dog yoga (doga)?I started teaching Doga nearly 20 years ago with my cocker spaniel, Coali. As Crunch’s New York-based director of yoga, I had an epiphany when Coali began hovering by my yoga mat during at-home sessions. From there, the idea of Doga was born. I started teaching doga with my private clients, into a class I called Ruff Yoga. Since then, Doga has expanded to cities around the world, and I have trained many of the world’s Doga teachers, while continuing to teach Doga classes in Florida, serving dogs and their human companions.What are the benefits of doing yoga with your dog?Practicing doga, or yoga with your dog, can deepen the bond between you and your furry companion. Doga is a practice that is suitable for all levels and ages, as well as types of dogs regardless of breed or size. It is not just a physical activity, but a way to cultivate harmony and balance within yourself and a beloved pet.  It is a beautiful way to deepen the bond between you and your furry companion while also taking care of your own physical and mental health. Whether it’s in the morning, at the park, or before bed, participating with your dog can bring a sense of peace and harmony to both you and your furry friendHow can I do doga on my own? It is crucial to approach dogs with a gentle mindset and never force yourself or your dog into any movements. The essence of Doga lies in simply being together on the mat and allowing the practice to unfold naturally. It is advised for humans to have a basic understanding of proper alignment in yoga postures before incorporating their dog into their practice. Unlike traditional yoga, Doga does not require fancy poses or balancing your dog on your head. Instead, you can incorporate your furry companion into any poses, even if they just sit next to you as you move. As you focus on your breath and become calm, your dog will pick up on your relaxed energy and mirror it. This creates a peaceful and loving exchange of energy between human and canine. As you move through asanas together, the bond between owner and dog strengthens, creating a deeper connection and understanding between the two. So, remember to approach dogs with an open and gentle mindset, and let the practice unfold naturally for a fulfilling experience for both you and your dog. Dog Exercise Safety TipsBefore you get started exercising with your dog, here are a few tips and considerations to keep your dog safe before, during and after your workout: Keep your pup hydrated: carry plenty of water during your workouts Avoid exercising outdoors in extremely hot conditions Consider doing workouts in the morning or evening when it’s not as hot and humid outside Find significantly shaded areas to take your dog to, like a wooded trail or park with large trees. Watch for signs of overheating: panting, increased heart rate, disorientation, vomiting, and diarrhea. Protect those paws, particularly in the summer and winter months. Consider pup pads if surfaces are extremely hot or cold. During the summer months, consider avoiding asphalt and blacktop surfaces. Are You Ready to Work Out With Your Pup?Want to try one of these great ways to exercise with your dog? Working out with your pup can be a fun bonding experience that helps keep you both active and healthy. Just make sure your dog is safe during the workout, particularly in the Summer and Winter months.Whichever activity you decide to do, there is a barefoot shoe that can help you enjoy it more. Find shoes for walking, running, hiking, swimming and more. We have a wide range of barefoot shoes for women and men for any lifestyle or activity… from going to the dog park to a high-intensity workout with your pup.A special thank you to our featured contributors!The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.