So what are those benefits? Regaining a natural gait is the main one. Since barefoot shoes have no major cushioning or arch support, our feet can work just as they did when we ran and walked barefoot as children. This can slowly facilitate an improvement in muscle strength, and realign muscle fibres in the foot that may have become weakened and skewed from daily shoe wearing. In a similar way, finding your natural stride can also help correct posture and spine alignment when you move as your whole body has a stronger, better-aligned foundation. Improved proprioception – that’s the awareness of our body’s positioning and movement – is another big benefit, and is easily dulled by wearing thick-soled shoes.
From a personal perspective, I’ve found comfort to be another major plus. Prior to switching to barefoot shoes, I always wanted to take off my shoes at work and stroll around in my socks. That’s no longer a problem – I’m just as comfortable in barefoot shoes as I am wearing no shoes at all.
Is it safe to wear barefoot shoes?
For the vast majority of people, there’s no reason why it shouldn’t be safe to wear barefoot shoes, but it’s important to make the transition one step at a time. If you’ve been wearing regular heeled shoes for your entire life, you won’t be able to pop on a pair of minimalist shoes and do a marathon straight away – the risk for injury is highest at the beginning, and barefoot shoe manufacturers advise that you learn to walk before you run.
Once your body and brain adjust to barefoot movement, you can start stepping things up a bit. And there’s no need to worry about getting a bit of glass in your foot, as barefoot shoe companies ensure that the minimalist soles are puncture-resistant.
Naturally, if you have a medically diagnosed foot condition, such as flat-foot or a fallen arch, or have had any kind of foot surgery, you should consult a medical professional before proceeding with the transition to wearing barefoot shoes.
How long does it take to transition to barefoot shoes?
The duration of the transitional period depends on a number of factors, including your activity level, weight, gait and the terrain you walk and run on. Some individuals naturally walk with good form, landing on the midfoot (as opposed to heel striking) even with conventional shoes, and it will take them less time to adjust to the movement. For the majority, walking outdoors with barefoot shoes can feel a bit like learning to walk all over again – it certainly did for me.
Running is a different story entirely. While walking on concrete with barefoot shoes can feel normal within a few weeks (provided you walk enough), running will take a lot longer. The standard advice is to start running on soft ground for a while before you transition to pounding the pavement of your local town or city. Landing on the midfoot, as opposed to heel-first, is the key to running barefoot without injury.
And remember to keep the runs short at first, then build them up slowly, so that the nerves, muscles, tendons and bones of your feet have enough time to adjust to the new and unfamiliar forces that will be passing through them.
Are barefoot shoes just for fitness enthusiasts?
Certainly not. And not all barefoot shoes look like foot-gloves either, although that style of shoe features on this list. Anyone can benefit from wearing barefoot shoes, and there are many styles geared towards city living as well as outdoor fitness pursuits.
How does the sizing work for barefoot shoes?
As with any sort of shoes, sizing varies by manufacturer, but obviously barefoot shoes don’t have the same snug feel as standard shoes due to the minimal materials and wide toe box. Unlike regular footwear, barefoot shoemakers want the toes to be free to splay as they would if you weren’t wearing shoes at all.
Each manufacturer’s website has a section specifically dedicated to sizing that can help you decide which size to choose. You may also find that, over months and years, your foot size increases as your toes return to their natural splayed state and the arch grows firmer and stronger.
Most of the shoes listed below are available in both men’s and women’s sizes.
READ NEXT: The best fitness trackers
