The Peluva Blog

The Case For Walking As Your Primary Recovery Tool

Mark Sisson · July 25, 2026

We used to think that the best way to recover from challenging workouts was to simply sit on the couch, but walking is actually a superior way to recover from high-stress training. Here's why: what your body needs after a hard workout isn't stillness — it's movement. Increased blood flow carries oxygen and nutrients to fatigued, depleted muscles. The lymphatic system, which has no pump of its own and depends entirely on movement to function, clears metabolic waste products from fatigued muscles while you walk.

Does Tapering Really Work For Peak Performance?

Brad Kearns · July 19, 2026

Tapering — the deliberate reduction of training load before competition — is now one of the most thoroughly validated concepts in sports, especially endurance sports where system-wide fatigue is the key performance variable. During tapering and recovering in general, a body freed from accumulated training stress supercompensates. Muscles repair, the nervous system recovers, and you are primed for a performance breakthrough on the big day.

You Don't Need To Struggle And Suffer To Be Fit

Mark Sisson · July 12, 2026

While a more active society is a huge positive, there are some concerns that we must address relating to the long-standing, deeply flawed “struggle and suffer” ethos of the majority of mainstream fitness programming. That’s right, we’re largely focused on the wrong stuff: steady state cardio training and/or popular workout modalities that are too strenuous for the vast majority of participants.

Can You Pass The Big Toe Test?

Mark Sisson · July 5, 2026

Big toe dysfunction is extremely common, because it’s placed under tremendous load on every stride and we’ve inflicted years and decades of abuse to the big toe by trapping it inside a box with the other toes. A weak and dysfunctional big toe can turn into a big problem, because it’s the single most important joint in human locomotion. This article will explain why the big toe is so important to human movement and present a fun little challenge that you can perform to assess big toe functionality, and improve that functionality over time.

Therapy And Mobility Products To Improve Foot Strength

Brad Kearns · June 28, 2026

This article recommends some affordable products that you can use to build foot strength while spending time relaxing or working at your desk, including toe separators, slant board, foot mobility board, and wobble/balance board.

Rethinking Your Obsession and Compulsion For Extreme Endurance Training

Mark Sisson · June 27, 2026

Many of our fundamental beliefs about steady-state cardiovascular exercise are flawed. Endurance training doesn’t really help you lose excess body fat, and can actually send the hormonal signals for fat storage. General everyday movement and low-level cardiovascular exercise is supremely healthy, but most joggers and hard-core cardio freaks exceed the healthy heart rate zones and invite breakdown, burnout, illness, and recurring injury. This article describes how to adopt a healthy approach to endurance training, and pursue broad based functional fitness instead.

Complementary Therapies To Improve Barefoot Competency

Brad Kearns · June 21, 2026

This article presents some complementary therapies you can use to help your feet recover quickly from the new challenge of wearing Peluvas and making a gradual transition to barefoot, including massage techniques and big toe mobility exercises.

How Rolling Can Help You Stay On A Roll With Your Transition To Barefoot

Brad Kearns · June 14, 2026

Self-myofascial release — commonly called “rolling” — is one of the most effective tools for keeping good mobility and circulation in your soft tissue as you make this grand transition toward barefoot competency. Rolling can help accelerate the adaptation process, and identify problem areas before they become injuries.

Is Walking Really Worth It?

Mark Sisson · June 7, 2026

Many fitness enthusiasts don’t consider walking worthwhile, having been brainwashed with the “struggle and suffer” ethos of fitness industry marketing. The truth is, walking extensively every day is a fundamental human genetic expectation for health.

Foot Exercises To Improve Barefoot Competency

Brad Kearns · May 31, 2026

This article will help you up your game to the next level of barefoot functionality by sharing some simple foot strengthening and stretching exercises you can do while relaxing at home or even at your work desk. While simply wearing Peluvas delivers a scientifically validated strengthening effect, spending some time building more foot strength can help accelerate your progress and make your transition to Peluvas smoother.

How Runners Can Safely Build Barefoot Compentency

Brad Kearns · May 23, 2026

For endurance runners, the best strategy is not to abruptly switch from your favorite pair of running shoes to a minimalist shoe, but rather to wear Peluvas (and go barefoot) as often as possible in daily life. Walking is especially beneficial because it improves aerobic conditioning at the optimal zone 1 and zone 2 heart rates, helping runners improve performance without the risk of overuse injury that comes from the higher impact forces associated with jogging.

8 Reasons Why Peluvas Will Change Your Life

Mark Sisson · May 16, 2026

Since the fall of 2023, when we sold our first pair of Peluvas, it’s been incredible to receive feedback confirming what we’ve always believed: Peluvas aren’t just shoes—they are a way to reconnect: to nature, to our inner athlete, and to the way our bodies are evolutionarily designed to move. Here are eight reasons why Peluvas will change your life:

Progressing To Advanced Barefoot Competency

Brad Kearns · May 10, 2026

If you've been wearing Peluvas for a while, or are already competent with minimalist shoes for fitness and outdoor adventures, this article will help you take your barefoot functionality to the next level with suggestions like advanced hiking, running technique drills, lower-impact, high-intensity exercise, and possibly even jogging.

How A Barefoot Golf Shoe Can Improve Your Game

Brad Kearns · May 3, 2026

You don’t need a bulky, rigidly constructed, highly restrictive shoe to swing a golf club, or to walk and stand for hours on a course. The traditional golf shoe is largely a product of entrenched — and flawed — golf tradition, propped up by decades of aggressive marketing. An efficient and functional golf swing is reliant upon precise neuro-feedback and kinesthetic awareness. The Peluva Apollo gets you more connected — initially with the ground, and then with the rest of the 'body chain' — to upgrade swing mechanics.

Bare Feet Absorb Impact Better Than Shoes - Really!

Mark Sisson · April 26, 2026

How can the human foot be superior to a super-cushioned shoe for impact absorption?! Well, there are 26 bones, 33 joints, and over 100 muscles and ligaments in each foot, many of them sponge-like and designed for impact absorption and propulsion.

How To Transition Safely To Peluvas

Mark Sisson · April 18, 2026

Our goal is for Peluva to become your go-to footwear for everyday life — walking, errands, gym workouts, golf, court sports, and all manner of fitness endeavors and outdoor adventures. But transitioning from years of wearing elevated, restrictive shoes requires patience. The following steps will help make your transition smooth and comfortable. For further guidance, download our free 88-page eBook at Peluva.com: The Definitive Guide To A Barefoot and Minimalist Shoe Lifestyle

Anaerobic Performance Is Important For Everyone - Especially Seniors!

Brad Kearns · April 12, 2026

Preserving anaerobic function, muscular power and explosiveness is what keeps seniors safe from what the CDC calls the number one cause of demise and death in seniors over age 65: falling and adverse related health consequences.

Could The "Quarter" (400-Meter Run) Be The Ultimate Longevity Benchmark?

Brad Kearns · April 5, 2026

This article will argue that the 400-meter run could be one of the most accurate and valuable markers of overall fitness and longevity potential. This is because unlike the vast majority of mainstream fitness challenges and programming, it requires a tremendous level of anaerobic (strength/power/explosiveness) fitness, as well as a foundation of aerobic endurance.

Minimalist Shoes Beat Cushioned In Force Production Study!

Mark Sisson · March 29, 2026

Study subjects wearing minimalist shoes improved stability under load, produced greater force, and reached peak force faster. This is a huge deal because force production and rate of force development are the essence of deadlift and other population multi-joint compound lifts in the gym.

10 Amazing Benefits of Walking

Brad Kearns · March 21, 2026

Walking is universally health-boosting, delivers an excellent aerobic conditioning effect (even for fit runners); improves cardiovascular health, immune and digestive function; boosts fat metabolism; stabilizes energy, mood and appetite; and helps control inflammation.

Can Five-Toe Socks Fix Your Feet?

Mark Sisson · March 14, 2026

We first made Peluva five-toe socks out of necessity, because you obviously can’t wear Peluvas with regular socks. But the Peluva socks have taken on a life of their own, as our customers quickly realized they were far more comfortable and functional than regular socks.

It’s Time To Stop Doing Steady State Cardio!

Mark Sisson · February 28, 2026

Steady-state cardio is overrated, and can often be counterproductive to your fitness, weight loss, and longevity goals. This is simply no justification to spend large amounts of exercise energy on repetitive, steady-state activity such as jogging, cycling, swimming, rowing, stair machine, or the other cardio machines that encourage steady-state exercise. When you acknowledge that the cardiovascular system responds and adapts to all types of demand from muscles and organs, you realize that the only true requirement for steady-state cardio is to prepare for an endurance competition requiring a steady pace.

Suggested “Cardio 2.0” Workouts, Part 2

Mark Sisson · February 22, 2026

Enjoy some creative ideas to break free from steady-state, straight-ahead cardio workouts to add some variety and different fitness stimulations, including: Fartlek workouts, walking with purpose, rucking, uphill backward walking, speedgolf.

Suggested “Cardio 2.0” Workouts, Part 1

Mark Sisson · February 15, 2026

My 2025 book, Born To Walk, presents a compelling argument to rethink the importance of steady state cardio and expand your perspective of what it means to be truly fit. The recent rise in popularity of so-called hybrid athletes offers great inspiration to broaden your perspective beyond racking up miles in a straight line. Furthermore, your endurance performance will likely improve when you build complementary fitness attributes like muscular strength, mobility, and sprint competency with some of these ideas for creative “Cardio 2.0” workouts.

Finally: Five-Toe Functionality For Winter!

Mark Sisson · February 10, 2026

The Peluva Aspen Winter Boot is here, and opens up a whole new world of year-round barefoot functionality! The Aspen has a full grain leather upper with heel-to-ankle overlay reinforcements and a secure hardware lacing system. It’s a perfect blend of sturdy boot construction combined with enough flexibility and groundfeel to qualify as minimalist.

Should You Wear Peluvas If You Have Bunions? YES!

Brad Kearns · February 8, 2026

With the correct approach, you can actually slow and even reverse your bunions without surgery, by correcting the underlying cause that is restrictive shoes. That means switching to Peluvas and generally transitioning to a barefoot-inspired lifestyle.

How Modern Shoes Ruin Your Posture and Your Movement Technique

Brad Kearns · February 1, 2026

There has never been a single shred of research to suggest that modern sport and running shoes help prevent overuse injuries. It’s the decades of marketing hype that have brainwashed us into thinking that shoes are protective. As soon as you put on a pair of shoes, you compromise posture and movement technique. This leads to increased risk of injury.

Try The Peluva Deadlift Test - You'll Never Go Back To Regular Shoes!

Brad Kearns · January 24, 2026

Deadlifting in Peluvas generates an immediate improvement in technique and safety. In comparison to the instability that happens when lifting in running shoes, Peluvas improve sensitivity, balance, and technique—especially under heavier loads—because the benefits of enhanced proprioception are magnified when you’re lifting serious weight.

4 More Tips To Increase Daily Walking

Brad Kearns · January 24, 2026

Walking in Peluvas is a great way to strengthen feet weakened over time by traditional, heavily constructed shoes. Walking is also a centerpiece human genetic expectation for health, and we are often woefully deficient in basic step count these days. This article details four more ideas to help you further emphasize walking in daily life.

Could The Apollo Be The Best Golf Shoe Ever?

Brad Kearns · January 23, 2026

The Peluva Apollo represents possibly the greatest innovation in golf footwear in decades: a five-toe, zero-drop, minimalist shoe that delivers greatly enhanced “groundfeel”-barefoot functionality in a sport that demands it perhaps more than any other.

5 Tips To Increase Daily Walking

Brad Kearns · January 23, 2026

The popular health recommendation to walk 10,000 steps a day is made up - no scientific validation! It’s best to pursue fitness goals one step at a time, knowing that all efforts to walk, for both short breaks and longer outings, can promote physical and mental health, disease prevention, and longevity. This article contains numerous tips to increase your daily walking and generally lead a more active, walking-centric, barefoot-inspired lifestyle

Popular Shoe Design Features That Are Actually Bad For Your Feet

Brad Kearns · January 23, 2026

The marketing hype of the running and athletic shoe industry has brainwashed fitness enthusiasts to believe that shoe “technology” can protect your feet from injury and improve performance. Shockingly, there has never been a single research study ever published to suggest that running shoes lessen injury risk. Attributes like elevated heels, excess cushioning, a restrictive toe box, toe spring design, and excessive arch support inhibit foot functionality and cause atrophy and chronic pain.

20 Shocking Truths About Endurance Running

Brad Kearns · December 19, 2025

I’m gonna talk a little trash about the broken promises and unintended consequences of the running boom, but it’s in the spirit of recalibrating away from some of the worst mistakes and flawed approaches seen amongst the running masses today.

What’s The Most Destructive Aspect Of Modern Shoes?

Mark Sisson · December 19, 2025

It’s time to reject the marketing hype that elevated, cushioned, heavily constructed modern athletic shoes can lessen impact trauma, control pronation, improve foot functionality, or deliver an inherent improvement in explosiveness, endurance, balance, or other performance attributes.

When Can I Get Permission To Run?

Mark Sisson · December 19, 2025

As I discussed in detail in a previous blog post, Running Is A Really Bad Idea For Most Runners, humans were born to walk, lift heavy things, sprint, and play.

What’s the Big Deal About The Big Toe?

Brad Kearns · December 19, 2025

The big toe is incredibly important to human locomotion, athletic performance, and everyday movement.

Why Modern Shoes Destroy Your Feet, And Zero-Drop Shoes Are Superior

Brad Kearns · October 31, 2025

The next time you hear the term “shoe technology”, run screaming for the trees, because there has never been a single shred of evidence that shoes improve impact absorption, nor prevent injuries, and tons of research affirming that shoes are the driving cause of overuse injuries in runners.

Which Peluva Model Is Best For Me?

Mark Sisson · October 31, 2025

Personal preference can be the driving factor in your shoe choices. For example, all of our models are durable enough to be used for gym class or trail hikes, and fashionable enough to wear to all manner of social occasions.

What Is The Sweet Spot For Cardiovascular Exercise Volume?

Mark Sisson · October 31, 2025

The emerging field of research known as the “excess endurance exercise hypothesis’ confirms that too much cardio is bad for your health, period. It promotes overuse injury, hormone imbalances, appetite dysregulation, fat storage, and - at the extreme - can increase cardiovascular disease risk

Walking, Lifting, Sprinting - The Primal Keys to Longevity

Mark Sisson · October 31, 2025

Humans have engaged in a blend of extensive low-level cardio, regular resistance exercise, and occasional all-out sprinting for two million years of human evolution.

4 Steps You Can Take Today Toward A Barefoot-Dominant Lifestyle

Brad Kearns · October 31, 2025

While we encourage you to strive for maximum possible overall barefoot influence in your life, and to use Peluvas as often as possible for as many activities as possible, you must proceed carefully through the stages of barefoot competency

Running Shoes Enable Bad Form And Cause Overuse Injuries

Brad Kearns · October 31, 2025

Injury rates among regular runners are absolutely shocking and embarrassing. The Yale Medicine newsletter revealed that 50% of runners are injured annually. Wake Forest Biomechanics Laboratory says 79% of runners sustain an overuse injury every year. The American College of Sports Medicine reports that 25% of all runners are sidelined at a given time.

Running Really Is A Bad Idea For Most Runners

Mark Sisson · October 31, 2025

Clearly, the running boom is fraught with broken promises and unintended consequences, and it’s time to set things straight. In particular, endurance running is highly ineffective for fat reduction, and is highly injurious.

Is There Such A Thing As Too Much Walking?

Brad Kearns · October 31, 2025

“Mortality risk was lower at physical activity levels well above the recommended target range. Further, there was no threshold beyond which lifespan was compromised.”

Is It Okay To Walk Duck-Footed?

Brad Kearns · October 31, 2025

However, it’s possible that duck-footed standing posture or walking/running stride can promote muscle imbalances and increased risk of pain, injury, and dysfunction throughout the lower extremities.

How To Put On Your Peluvas!

Mark Sisson · October 31, 2025

Peluvas are a new footwear experience, and the process of sizing, fitting, and feeling comfortable can take some getting used to at first.

How To Execute Perfect Running Form Immediately!

Brad Kearns · October 31, 2025

Running barefoot, you will notice that you instinctively land lightly and gracefully on the midfoot, with a balanced center of gravity, and a harnessing of rotational kinetic energy for an explosive takeoff.

4 Ways To Prevent Running Injuries

Brad Kearns · October 31, 2025

Running overuse injuries are caused by elevated, cushioned shoes enabling poor technique and excessive impact trauma, which leads to inflammation and micro-trauma and eventually overuse injuries.

Five Reasons Why Peluva Is The Ultimate Barefoot Shoe

Mark Sisson · October 31, 2025