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The barefoot running lifestyle is becoming a flourishing subculture among runners, where enthusiasts prefer to run without shoes. Advocates argue that running barefoot enhances foot biomechanics and lowers the risk of injuries. Although some studies suggest that running efficiency can improve by approximately 4% when going shoeless, there remains a scarcity of well-designed research comparing injury rates between runners who wear shoes and those who embrace barefoot running.

The Pros and Cons of Running Without Shoes

Some experts agree with the shoeless runners in that wearing shoes weakens the small muscles in the feet.  It prevents the tendons, ligaments, and natural arches from doing their job. They believe that the result of supportive shoe inserts, orthotics, and extra cushioning is poor foot biomechanics and increases the risk of foot, leg, and knee injuries. Other experts argue that the right shoes can, in fact, correct biomechanical problems and help reduce injury risk. One could also argue that if treating foot pain was as simple as going barefoot, more podiatrists would recommend it as a simple solution. Most podiatrists, however, still prescribe orthotics to relieve foot pain. Until more research is available, it’s hard to say if shoes are helpful or harmful to your foot health.  But the barefoot running trend has spread to the shoe manufacturers.


  • Strengthens your gait and feet
  • Reduces injuries
  • Forces you to use correct technique
  • May improve balance and proprioception
  • More connection to the ground


  • Little foot protection
  • May increase Achilles tendinitis and calf strain
  • May increase plantar pain
  • More susceptible to blisters
  • You may look and feel strange at first
  • Weighing the Pros and Cons of Going Barefoot

Barefoot enthusiasts argue that wearing shoes weakens the small muscles in the feet and hinders the natural function of tendons, ligaments, and arches. They believe that relying on supportive shoe inserts, orthotics, and excessive cushioning can lead to poor foot biomechanics.  This then leads to an increase in risk  of foot, leg, and knee injuries. On the other hand, some experts contend that the right shoes can correct biomechanical issues and reduce injury risk. They raise the point that if going barefoot were a straightforward solution to foot pain, more podiatrists would recommend it. Nonetheless, most podiatrists still prescribe orthotics to address foot pain. While the ongoing debate awaits further research, the barefoot running trend has also caught the attention of shoe manufacturers.

Potential Benefits of Going Barefoot or Wearing Minimalist Footwear:

  • Engaging in barefoot activities or using minimalist shoes can lead to the development of a more natural gait.  It does this by strengthening the muscles, tendons, and ligaments of the foot.
  • Runners often learn to land on the mid-sole or front of the foot, rather than the heel, when going barefoot or using minimal footwear. This shift away from heel striking, commonly caused by excessive padding in traditional running shoes, aligns with a more effective and natural running stride, as supported by research.
  • Being barefoot activates the smaller muscles in the feet, ankles, legs, and hips, contributing to improved balance and coordination. By relying less on shoe support, individuals can enhance their body’s proprioceptive abilities, heightening their sense of body position and movement in space.
  • Being shoeless allows individuals to feel more grounded and connected to their environment. The practice of spreading toes and expanding the foot creates a solid and connected base, supporting all movements during various activities.

Potential Drawbacks of Going Barefoot or Wearing Minimalist Footwear:

  • Transitioning suddenly to barefoot activities or minimal shoes can be a significant shock to the foot. A gradual adaptation phase is necessary to avoid discomfort or potential injury during this process.
  • Traditional shoes offer substantial protection from road debris such as glass, nails, rocks, and thorns. Additionally, they provide insulation in cold weather, safeguarding against frostbite in icy and snowy conditions.
  • Going without a stiff-soled shoe may lead to initial discomfort or pain in the soft and tender plantar surface of the foot. In some susceptible individuals, this change could increase the risk of plantar fasciitis.
  • The transition to minimal shoes or going barefoot may cause blisters for individuals until calluses form and the feet acclimate to the rough ground underneath.
  • For many runners unaccustomed to going barefoot, wearing minimalist shoes can initially result in overworked foot muscles as they adapt to the new footwear.
  • The proximity of heels to the ground in minimalist footwear requires increased effort from the Achilles tendon. In some cases, this heightened demand may lead to injuries, such as Achilles tendinitis or calf strain, especially when compared to traditional heeled shoes [1].

Barefoot Shoes vs. Traditional Running Shoes: Understanding the Differences

Traditional running shoes typically come with a significant difference in cushioning between the heels and the toes, known as the “heel-to-toe drop.” This drop usually ranges from 10 to 12 millimeters, meaning the toes sit 10 to 12 millimeters lower than the heels within the shoe. On the other hand, minimalist shoes feature a reduced heel-to-toe drop, typically 8 millimeters or less. Some manufacturers even offer “zero-drop” running shoes, where both the heel and forefoot remain at the same level, resembling the sensation of running barefoot. These zero-drop shoes lack stability support.

Minimal Shoes

  • Constructed from lightweight, flexible materials with a low stack height.
  • Heel-to-toe drop of less than 8 mm.
  • Suited for runners with ample calf flexibility and ankle mobility.

Traditional Running Shoes

  • Equipped with thick heel cushioning and stiff soles.
  • Typically have a 10 to 12 mm heel-to-toe drop.
  • Recommended for runners with an aggressive heel strike, tight calves, or Achilles tendonitis.

It’s essential for runners to consider their individual needs, running style, and foot mechanics when choosing between barefoot or traditional running shoes. Each type offers distinct advantages and may be better suited for different types of runners and their unique requirements.

Getting Started Running Without Shoes: Tips for a Smooth Transition

To ease your feet into barefoot running, it’s crucial to toughen them up gradually. Begin by walking on a rubberized track, a treadmill, or a gravel path. Walk around the track a few times to warm up your feet. As you feel ready, introduce short running intervals, focusing on correct running mechanics. After each run, take time to stretch your feet and inspect for blisters or any discomfort in your feet, ankles, or knees. Avoid overdoing it in the beginning. Gradually increase your running distance by no more than 10% each week. This progressive approach will allow your feet and body to adapt to the new demands.

Practice Proper Running Form

  • Land lightly, smoothly, and quietly on your midsole, then gently roll through to the front of your toes. Avoid heavy footfalls or letting the soles of your feet slap the ground.
  • Ensure your midfoot makes initial contact with the ground before your heels touch down. This technique promotes a more natural and efficient running stride.
  • Resist the urge to push the ground away with your toes, as this can lead to blisters, particularly over longer distances.

After a few weeks of barefoot running and honing your running technique, consider trying minimal shoes. Explore different types of minimal shoes to find the ones that suit you best. If you experience persistent pain beyond blisters and mild discomfort in the soles of your feet, consider consulting with a physical therapist or sports medicine physician. Their expertise can help address any concerns and guide you through a safe transition. By following these steps and gradually acclimating your feet to barefoot running, you can minimize the risk of injuries and enjoy the potential benefits of this unique and natural approach to running.

Choosing the Right Minimalist Shoes for You

Many shoe companies now offer minimal shoes for everything from running to cross-training activities such as weight lifting, yoga, and CrossFit. There are also many different types of minimal shoes available whether you want minimal running shoes for men or gym shoes for women. The right fit and comfort level depends on the shape of your feet, the height of your arches, and any particular bodily characteristics or injuries that may be aggravated by the cushioning found under the heel of traditional running shoes. A good minimal running shoe should be light and have less cushioning in the heels to allow for foot and ankle mobility. Once on, they should feel as though they are an extension of your feet when you are running in them.

The heel-to-toe drop varies greatly from runner to runner and depends on:

  • Speed
  • Strength
  • Flexibility
  • Foot strike pattern
  • Injury history

A minimal shoe with a lower heel-to-toe drop may be better for runners with chronic knee issues, whereas a higher drop will direct more stress to the knees and hips but will be easier on the feet, ankles, Achilles, and the calves. Choosing the right minimalist shoe for you might come down to some trial and error as you work on your running technique and get better acquainted with your foot strike pattern and the functional movement of your feet.


  1. Rice H, Patel M. Manipulation of foot strike and footwear increases achilles tendon loading during runningAm J Sports Med. 2017;45(10):2411-2417. doi:10.1177/0363546517704429.