Watch, listen and read
Put the kettle on.
Are We Born to Run?
talk, 2010, Christopher McDougall / TEDxPennQuarter
McDougall explores the human enthusiasm for running through evolutionary ideas and stories of unusual endurance athletes. His TEDx talk draws on the people and running culture encountered while researching Born to Run.
Barefoot Running Step by Step
book, 2011, Ken Bob Saxton and Roy M. Wallack
A technique-focused introduction to barefoot running from longtime educator Ken Bob Saxton and writer Roy Wallack. It discusses learning through sensation, relaxed form and a gradual approach to running without shoes.
Barefoot Strong: Unlock the Secrets to Movement Longevity
book, Dr Emily Splichal
Podiatrist Emily Splichal introduces her approach to the connection between the feet, core and whole-body movement. The book explores sensory input, foot awareness and movement practice from a barefoot-training perspective.
Be More Human
book, 2022, Tony Riddle
Riddle considers how modern routines differ from the movement and environmental conditions in which humans developed. The book brings natural movement together with discussions of sitting, breathing, sleep and everyday lifestyle choices.
Born to Run
book, 2009, Christopher McDougall
McDougall follows runners in Mexico's Copper Canyons while exploring endurance, footwear and the appeal of running. The book helped bring barefoot and minimalist running into wider public discussion, mixing personal reporting with scientific ideas.
Born to Run 2: The Ultimate Training Guide
book, 2022, Christopher McDougall and Eric Orton
A practical companion to Born to Run, organised around training, form, footwear and the wider habits of running. McDougall and coach Eric Orton provide exercises and a structured training plan rather than another narrative journey.
Born to Walk: Second Edition
book, 2020, James Earls
Earls examines upright walking as an integrated whole-body activity. This revised edition combines functional anatomy, fascial connections and gait mechanics for readers interested in movement and manual therapy.
Dynamic Aging: Simple Exercises for Whole-Body Mobility
book, 2017, Katy Bowman with Joan Virginia Allen, Shelah M. Wilgus, Lora Woods and Joyce Faber
A movement guide for older adults combining practical exercises with the experiences of four women over seventy-five. It explores strength, balance and mobility as skills that can be practised through everyday activities.
GOSHEN: Places of Refuge for the Running People
documentary, 2015, Dana Richardson and Sarah Zentz
GOSHEN explores food traditions, daily activity and endurance running among the Rarámuri of northern Mexico. It considers the cultural and environmental pressures affecting a way of life closely connected with the land.
Health Check: Barefoot Running
podcast, 2010, Claudia Hammond / BBC World Service
This Health Check episode discusses Daniel Lieberman's research into barefoot running ahead of the London Marathon. Barefoot biomechanics form one part of a wider programme that also considers endurance running and other health topics.
Lorena, Light-Footed Woman
documentary, 2019, Juan Carlos Rulfo
A short portrait of Lorena Ramírez, a Rarámuri ultrarunner from Mexico who competes in sandals. The film places her running within everyday community life rather than presenting it simply as a footwear trend.
Move Your DNA with Katy Bowman
podcast, Katy Bowman and Jeannette Loram
A conversation-led exploration of biomechanics and natural human movement, connecting scientific ideas with everyday practice. Foot function, walking and footwear feature alongside wider discussions of mobility and movement-rich living.
Move Your DNA: Expanded Edition
book, 2017, Katy Bowman
Bowman distinguishes varied daily movement from exercise sessions and examines how modern environments shape the way people move. This expanded edition includes corrective exercises and practical ideas for walking, squatting, carrying and other everyday movements.
Move Your DNA: The Difference Between Exercise and Movement
talk, 2019, Katy Bowman / IHMC
In this public lecture, Bowman explains why varied movement throughout the day differs from a short period of exercise. She discusses mechanical loading, sedentary environments and practical ways to build movement into everyday life.
My Perfect Movement Plan
book, 2024, Katy Bowman
Bowman uses the idea of a movement diet to help readers assess the variety and quantity of movement in their lives. The book offers ways to add missing movement skills rather than relying on one form of exercise.
One Man, Two Feet, Three Peaks
documentary, WeMove
Tony Riddle attempts to complete the National Three Peaks Challenge entirely on foot, running between the mountains rather than travelling by road vehicle. He climbs the peaks barefoot and uses minimalist footwear for the connecting road miles.
Restore To Explore
podcast, The Foot Collective
The Foot Collective's podcast explores foot health, natural movement and the habits that shape physical function. Conversations include footwear, balance, rehabilitation and practical ways to reconnect with movement.
Rethink Your Position
book, 2023, Katy Bowman
A guide to noticing how individual body parts are positioned during everyday life, exercise and rest. Bowman uses accessible alignment concepts to connect small movement choices with whole-body habits.
Root to Rise
podcast, 2025, Dr Emily Splichal
Splichal explores sensory movement, foot function and the relationship between the body and nervous system. Episodes include expert conversations and explanations of the sensory ideas behind her approach to barefoot training.
Run Free: The True Story of Caballo Blanco
documentary, 2015, Sterling Noren
A portrait of ultrarunner Micah True and his efforts to establish a race in Mexico's Copper Canyons. The film explores his relationship with Rarámuri runners and the running traditions that also feature in Born to Run.
Sensory Sapiens
book, Dr Emily Splichal
Splichal explores how sensation, fascia and the nervous system interact with movement. The book develops her sensory-based approach to body awareness and longevity, with the feet as one important source of information.
Simple Steps to Foot Pain Relief
book, 2016, Katy Bowman
A practical introduction to the relationship between foot function, footwear and whole-body alignment. Bowman presents exercises for strengthening and mobilising the feet alongside changes to everyday movement habits.
Sliced Bread: Barefoot Shoes
podcast, 2023, Greg Foot / BBC Radio 4
Greg Foot investigates the evidence behind claims made for barefoot shoes. The episode considers running, everyday walking, toe-box width and children's footwear, offering a questioning perspective on marketing promises.
Stupid Shoes
documentary, 2026, Dee Libine / Blossom Peak Productions
Swiss filmmaker Dee Libine follows 245 years of mostly ignored research into what modern shoes do to our feet, and asks why the shoe industry, medicine and governments have never really tackled it. Eighteen experts take part, from podiatrists and a shoe archaeologist to designers, and yes, I'm one of them, talking foot health from here in the UK.
The Barefoot Movement Podcast
podcast, 2018, Paul Thompson
Podiatrist Paul Thompson speaks with researchers and movement practitioners about feet, footwear and physical performance. Episodes cover topics such as gait, toe function, orthotics and the experience of living with less restrictive shoes.
The Barefoot Professor
video, 2010, Nature Video, featuring Daniel Lieberman
Daniel Lieberman explains research comparing the foot strikes of runners with different footwear histories. The video introduces the biomechanics behind an influential barefoot-running study without serving as a personal transition programme.
The Drive: Irene Davis on Foot Evolution, Running Injuries and Minimalist Shoes
podcast, 2020, Peter Attia, featuring Irene Davis
Peter Attia speaks with biomechanics researcher Irene Davis about foot evolution, running injuries and minimalist footwear. The conversation examines how shoes, foot strength and running mechanics relate, with a detailed research-oriented discussion.
The Gait Guys Podcast
podcast, Dr Shawn Allen and Dr Ivo Waerlop
Two chiropractors discuss walking and running mechanics through clinical experience and research commentary. The show is particularly relevant to listeners interested in gait analysis, lower-limb function and the details of movement assessment.
The Infinite Race
documentary, 2020, Bernardo Ruiz / ESPN Films
An ESPN documentary examining the Rarámuri running culture that helped inspire worldwide interest in barefoot ultrarunning. It looks beyond the trend to consider the community and the pressures surrounding its traditions.
The Perfect Runner
documentary, 2012, Niobe Thompson / Handful of Films
Anthropologist Niobe Thompson investigates human endurance running through evolutionary science and encounters with running cultures. The documentary includes barefoot running and asks what contemporary runners can learn from the human past.
The Practice of Natural Movement
book, 2019, Erwan Le Corre
The founder of MovNat sets out a broad approach to practical human movement. Walking, running, balancing, crawling, climbing and carrying sit alongside other skills in a guide to moving with greater variety and adaptability.
The Principles of Natural Running
video, 2012, Mark Cucuzzella / Natural Running Center
Cucuzzella demonstrates and explains principles of natural running, with barefoot footage and practical drills. The accompanying article stresses gradual adaptation rather than an abrupt change in footwear or technique.
The Ready State: Barefoot Training and Foot Health with Dr Emily Splichal
podcast, 2025, Juliet and Kelly Starrett, featuring Emily Splichal
The Starretts discuss sensory stimulation, foot function and barefoot training with podiatrist Emily Splichal. The conversation connects the feet with balance, body awareness and the nervous system.
Understanding the Human Foot
book, 2021, James Earls
An illustrated guide to foot anatomy and mechanics for bodyworkers and movement practitioners. Earls connects the foot's structure with the rest of the body, emphasising the relationship between form, function and movement.
What The Foot?
book, Gary Ward
Gary Ward introduces the thinking behind Anatomy in Motion and its whole-body view of gait. The book examines the feet in relation to movement elsewhere in the body and challenges readers to look beyond isolated joints.
Whole Body Barefoot: Transitioning Well to Minimal Footwear
book, 2015, Katy Bowman
Biomechanist Katy Bowman explains why moving to minimal footwear involves more than buying different shoes. Exercises and everyday movement suggestions explore foot strength, alignment, walking surfaces and gradual adaptation.
Witness History: Abebe Bikila the Barefoot Runner
podcast, 2012, BBC World Service
A short historical account of Abebe Bikila's barefoot victory in the 1960 Olympic marathon. The episode provides cultural and sporting context rather than advice on how contemporary runners should train.