The Best Barefoot Shoes for Walking or Running (2024)

FAQs

Are barefoot shoes OK for walking? ›

Conclusion. Overall, there's no right or wrong way to walk in barefoot shoes — just the way that works for you. So the secret to a good barefoot walking technique is simply listening to your body with each step and switching between a heel and forefoot strike, depending on what feels natural in the moment.

While anyone can try running in barefoot or in minimalist running shoes, not everyone will be able to do so successfully. Compared to a heel-striking gait, the forefoot or midfoot striking that most minimalist shoes encourage puts more strain on the Achilles tendon, which can lead to injury in some runners.

Vibram has been leading the charge in barefoot footwear for a while now, and the Vibram V-Trail 2.0 is the next evolution of the OG FiveFinger shoe. The primary draw of this design is the natural toe dexterity that it confers. This is as close as you can get to going barefoot while enjoying a shoe's protection.

Without this wearing minimalist shoes can lead to increased lower limb injuries, foot pain and dysfunction. If you are also someone who has a history of foot pain , poor foot biomechanics and dysfunction, minimalist shoe may only cause you more problems and are not recommended.

Despite their advantages, here are some drawbacks: Requires adaptation and caution. Acclimating your body to minimal shoes takes time and training to avoid injury. Reduced padding also means you'll need to watch out for sharp or hard objects that may hurt the bottoms of your feet while running.

Walking with little to no support as with zero drop shoes on hard surfaces allows our foot to collapse which can lead to a tremendous amount of stress not only to the foot but to the rest of the body.

There simply aren't enough studies to support any absolute claims. What we do know is that running barefoot or in minimalist shoes may improve performance. But this might relate more to stride than to the shoe itself.

By definition, minimal shoes are supposed to be a step above being barefoot and just below trainers or running shoes. Minimal shoes will typically have a wider toe box to simulate being barefoot by allowing your toes to spread out, but will have a sole that is thin with little to no arch support, and fairly flat.

In the end, whether or not to wear socks with your barefoot shoes boils down to personal preference. It's essential to gauge what feels right for you and your feet. Try both options, give them a fair shot, and then decide.

The most common visible changes are for the toes to spread out and the entire foot to widen and even lengthen. Very flat feet might actually shorten as the arch muscles become more active, and some people find they have a visible arch where none was before.

Which shoes are healthiest? ›

The healthiest footwear for both older and younger adults should fit well and have a low, broad heel, a thin and flexible sole, and some kind of lace, strap or Velcro to ensure the shoe stays firmly attached to the foot, he says. Sandals and flats often fit this description, though many don't.

However, he notes that “many feet are so unstable that it is hard to recommend such an activity.” Dr. Romansky says he rarely recommends barefoot running or minimalist shoes for patients or athletes starting to exercise or restarting an exercise program after a layoff.

Don't go zero to 100

But to keep from over-training and straining these muscles he suggests wearing barefoot shoes for just 1 hour of your day to start. As your muscles adjust, you can increase time spent in barefoot shoes until they are your go-to footwear 100% of the time.

Barefoot shoes push back against the notion that all feet need to be supported. They do not have arch support because they are designed to let your feet move freely and naturally. In fact, arch support removes the opportunity for your feet to support themselves, which can actually weaken the intrinsic foot muscles.

“The benefit of zero-drop shoes compared to shoes with a heel drop is that they allow your foot to function and move from its natural position— which means you're walking or moving as efficiently as possible,” explains Dr. Kuizinas.