There is a lot of research, marketing, and advertising that suggests barefoot shoes are the best option for your feet. However, it really depends on the individual. Like me, many people who try barefoot shoes for the first time love them. But, on the other hand, some people find that they hurt their feet. If you’re in the latter group, don’t worry – with a few adjustments, you may find that you can learn to love barefoot shoes.

Allow me to provide you with some insight into the selection process and the advantages and disadvantages of barefoot shoes.

Barefoot vs. Running Shoe

Walking, training, and standing in barefoot shoes are much different than when running. However, the idea of training in barefoot shoes is to use force and create the natural feel of the ground. Your running shoe, for example, reduces it. They also restrict your foot’s natural motion. So, don’t just go cold turkey when transitioning from cushion to ground. It can be difficult.

• Barefoot shoes feature a 0-5mm drop with minimal inserts and treads. When I say minimal, I mean it is as basic as it gets. On the other hand, running shoes boast an 8-12mm drop with plenty of cushioning.

• Barefoot shoes keep your heel and toes at the same level as if you were standing barefoot. This even plane allows your feet to move naturally, unlike running shoes which tilt you forward from your heel, resulting in a higher heel position than your toes. This forces your foot into an unnatural forward incline. By wearing barefoot shoes, you can ensure that your feet can move in a natural, balanced state.

• Barefoot shoes transfer force from the midfoot to the toes, allowing the arch to act as a shock absorber when the foot strikes the ground. Running shoes use the heel and the cushion as the shock absorber.

Barefoot shoes are designed to allow you to walk, run, train, etc., as close to barefoot as possible. Additionally, training or running in barefoot shoes is the best way to protect your feet from any debris on the ground. So, don’t try to be a barefoot running pro like Zola Budd just yet – take it slow and steady!

However, I must say not all barefoot sneakers are created equally.

For Example, let’s look at Merrell Vapor and Feet of Tomorrow (FOT), a new Brazilian barefoot shoe; they both have flexible soles that can fold, twist, and roll the whole shoe into a ball. But Merrell also makes a Trail Glove shoe with a stiffer sole with a 3mm drop, and the old New Balance Minimus Vibram has a 4mm drop. Therefore, they are considered barefoot neutral shoes.

In the past, I used New Balance Vibram. Today, I wear FOT and Merrell’s Vapor and Trail Glove barefoot shoes for running, walking around, and training in the gym. The great thing about barefoot shoes is that they are incredibly durable; wear and tear occur on the top of the shoe first before the treads give out. And my barefoot shoes have lasted me more than a year due to their treads being made of recycled tires.

The balanced cushioning in the FOT and Vapors shoes provides a different feel than a stiffer sole like Trail Glove. However, I enjoy all three, and they are all well-constructed shoes. I highly recommend them, as each has a unique feel.

Toe Box

Barefoot shoes are designed with a wide toe box, allowing your toes to splay naturally when standing, providing increased stability and balance. This extra space also allows your toes to grip the ground more effectively when running.

In addition, with a 0mm drop, the proprioception in your feet is heightened, making them more aware of your muscles, joints, body position, and movement. This improved awareness is one of the reasons why your leg muscles and joints become stronger.

Benefits of Barefoot Shoes

• A lower drop causes you to land and strike the ground with your mid-foot instead of your heel. As a result, you produce more reflexes and force from a mid-foot strike.
• The thin padding and sole enhance your connection and grip on the ground and increase proprioception.
• Minimalist shoes strengthen your feet, legs, and hips because of the force production you produce from the ground.

How to Transition to Barefoot Shoes

When considering what works best for your body, it is essential to consider your functionality expressed through functional movement. For example, transitioning to barefoot shoes will work your feet, ankles, and knees more. However, if your Achilles tendon is tight or your ankles are not strong, it can lead to injury.

To ensure a safe transition, it is recommended to wear barefoot shoes twice a week, just walking around or in the gym. Additionally, you can use both pairs of shoes in the gym, running on the treadmill, alternating between the two as needed.

First, when transitioning to a 0mm shoe, it is recommended to start with a more neutral shoe that is 5 millimeters. First, understand the height and the cushion of your shoe and reduce it by half. For example, if you are running with 10 millimeters of cushion, move to a more neutral 5 millimeters, and then gradually adapt and acclimate to the 0-millimeter shoe. This gradual approach, like strength training, will help your feet and body adjust more effectively.

Acclimate your feet.

• First, walk around in barefoot shoes for a few weeks before running. Adaptation and acclimation are essential.
• Think of it like strength training for your feet- joints and muscles need to adjust their position.
• Too much force on weakness and dysfunction will produce injury.

After a few weeks, run short distances.

• Be conscious of your foot strike. Try to strike with your mid-foot and not your heel repetitiously. You may not be perfect with every strike, but being mindful and with practice will help change your pattern.
• You will feel your foot push off more from the ground when you run with barefoot shoes.

Once your feet adapt, increase your distance.

• When your feet feel stronger, you can increase the distance and speed of your runs.

How much cushioning you prefer in your running shoes is up to you. The more cushion, the less shock absorption. Switching entirely to barefoot shoes can be challenging. So go with the flow and how you feel. If you feel any strain or pain, seek medical attention before you continue to ensure muscles, ligaments, and tendons are getting stronger and not damaging.