Three years ago, I switched to barefoot shoes for most of my strength and mobility workouts. Don’t get me wrong, when it comes to running, I still love my Nikes and Hokas, but for a leg day nothing beats my Vivo Barefoot shoes. Research has shown that wearing barefoot or minimalist shoes has many health and practical benefits. Whether you walk, run or do strength training, these shoes offer a natural, supportive option. I always liked running barefoot anyway, so the idea of shoes designed to mimic that feeling intrigued me immediately. Traditionally, the front of your foot naturally takes up the most space, but most conventional shoes are designed the opposite way, cramping your toes. This poor design can lead to foot problems such as plantar fasciitis, calluses and hammer toes. No one wants that!
What are barefoot shoes?
Barefoot shoes are designed to mimic the natural shape and movement of your feet. They are wide for stability, have thin soles for sensory feedback and are flexible for mobility. By minimizing cushioning and support, Barefoot shoes allow your feet to move and flex as they would naturally, strengthening the muscles, tendons and ligaments in your feet and ankles. These shoes encourage a correct stride, a more natural walking pattern and allow your feet to spread and flex.
“Can’t I just walk barefoot?”
Of course you can! But walking barefoot is not always practical. That’s where barefoot shoes come in. I admit it took me a while to get used to the look; when I first put them on, I was reminded of clown shoes. My boyfriend still doesn’t like me wearing them, but I know one day he will wear them himself ;) Today, fortunately, there are many styles, brands and colors to choose from. The grip of barefoot shoes is second to none, making them perfect for exercises like deadlifts and squats. Although I haven’t dared to run in them yet, I imagine I will one day.
What are the benefits of barefoot shoes?
- Stronger feet
By allowing your feet to move and function naturally with minimal support, barefoot shoes activate more muscles in your feet and ankles, making them stronger over time. - Better balance
The wide toe box lets your toes spread naturally, while the thin sole improves your connection with the ground. Along with stronger muscles, this improves your balance and stability. - Improved agility
The sensory feedback of barefoot shoes improves your proprioception (spatial awareness), allowing you to move more deftly during workouts, adventures or everyday life. - Enhanced performance for athletes
Barefoot shoes improve strength and flexibility around the big toe, which helps with push-offs, strength and agility in sports. - Better posture
Barefoot shoes promote a more natural walking and standing posture, improve biomechanics and reduce pressure on joints and muscles in your lower body. - Fewer injuries
The combination of stronger feet, better balance and improved biomechanics reduces the risk of injury from poor technique, weak feet or tripping and falling.
Starting slowly
If you are considering minimalist shoes, it is essential to know what to look for:
- A wide toe box for natural toe spread
- Zero drop (your heel and forefoot are equal)
- No support for the arch of the foot
- A flexible sole
These features are designed to make your feet and ankles stronger by encouraging natural movement. That said, transitioning to these shoes requires patience. If you have worn narrow shoes with lots of support for most of your life, your feet and leg muscles need time to adjust to the new sensations and demands. Start slowly, wear them for short periods and gradually increase their use over several weeks or even months. Believe me, giving your body time to adjust is worth it. Once you experience the benefits, you won’t want anything else.
The negative side of barefoot shoes
Even though I have gotten used to the look, I still think someone could make them more fun and also add some more variety in colors! I feel like every color shoe should always match a man and a woman, which is why we rarely see a cute turquoise or bright red pair. I also feel that they work for pretty much everything except pushing the sled. I can’t keep them on, and I’ve tried! I’ve seen a girl wearing them at Hyrox, so it must be possible, but I can’t do it myself. Other than that, I couldn’t live without them. It’s just a great feeling.
Ready to try barefoot shoes?
Switching to barefoot shoes can change the way you move, exercise and feel. Take it one step at a time and maybe this will become your footwear of choice for more than just a day of legs!
