I will be talking about
- My barefoot journey
- Recommended reading
- How to safely transition
- Pros and cons
- My barefoot journey
- Recommended reading
- How to safely transition
- Pros and cons
My barefoot journey
You might have heard or seen barefoot shoes or you may be considering wearing them or you are already a convert. I first noticed them when Vibrams became a trend about a decade ago. I thought that they looked silly and didn’t think more of them.
More recently, I heard so much advertising about them (mainly about Vivobarefoot) that decided to try and see what it was all about. I bought my first pair of barefoot shoes, Merrell Vapor Glove in December 2020, prior to a planned trip to Madeira. The trip got cancelled (that Christmas lockdown nightmare) but in hindsight, my plan to hike those rocky paths with Merrell glove was absolute madness. If you don’t know those shoes, imagine the sensation with them as if wearing thick socks.
So if you decide to give barefoot a try, my first advice is to inform yourself about the process rather than jumping straight in.
Throughout 2021, I occasionally wore my Merrell but didn’t think much about a “barefoot transition”. In the first part of the year, I sometimes run, up to 3-4k, mostly stop and start. I used the Merrell on some runs and when walking to the park. I noticed on runs that the feel of the ground was very different, and somehow it made me feel stronger. When walking, it was like having a foot massage.
I started a new job in September 2021, which involves walking between 5000-10000 steps on some days. Enough to make me want to avoid uncomfortable shoes. During that autumn, I added barefoot shoes and boots for daily wear from Vivobarefoot and Groundies. Walking from my office to the hospital (10 minutes) in comfy shoes feeling the ground feels like having a short holiday. The sensation I associate it with is walking on a beach on the sand, as this used to be the only time when I used to walk barefoot.
Running minimalist
In October-November 2021 I started increasing my running distance significantly, from the occasional short run to there weekly consistent runs, with increasing distances every week, in preparation for a half marathon in Chamonix.
As I expected rocky surfaces, I thought that it was wise to run with more cushioned shoes, but still zero drop and with wide feet space. I bought a pair of Altras and after my first run, I had such a bad ankle pain that had to stop running for a week. I had some physio advice, who suggested increasing the distance by 10% a week when ankles feel ok.
I gradually increased my runs and as I was already walking and running in barefoot shoes, decided to stick with that. Got some trail running shoes from Freet which are good for muddy and rocky paths, as it’s frequently the case where I live.
The problem was that, although gradually increasing the distance, it was still too fast to allow proper preparation for my half marathon. Other runners recommend a transition to barefoot running over a year or two, so mine was a bit fast. For the first 4-5 months I had on and off pains in different parts of my feet: heels, the edge of the foot, sometimes ankles. They didn’t last more than 2-3 days but I dreaded a serious injury which would prevent me from running in Chamonix.
I learnt about a book about how to safely run with minimalist shoes, which was very helpful as it contains a few exercises to strengthen and condition the feet muscles. I started doing those almost daily and my niggles and pains stopped, now very rarely have some short lasting pains.
And yes, I did run two half-marathons wearing minimalist shoes. One was in a local park and the other one was the Chamonix, which involved running on rocky surfaces. I inserted an ortholite insole and a rock plate in Freet Seldom shoes, which meant that I felt the rocks less but the shoes maintained their flexibility.
Recommended reading
There are many blog posts and Youtube videos about minimalist shoes and how to transition. There are also Facebook groups, where people share tips and tricks about their experience.
I read these two books, recommended by other barefoot runners. “Born to Run” is written by Christopher McDougall, who was advised by medical professionals to avoid running due to multiple injuries. He didn’t want to give up and learnt about the Tarahumara, a tribe who live in the Copper Canyons in Mexico, who are the longest distance runners in the world. They run wearing some hand made sandals, not “supportive shoes”. It is a very inspiring book about the endless human capabilities.
“Older Yet Faster” was recommended to me on a Facebook group after I experienced pain in the sole of my feet. It is a book about how to safely transition to minimalist running techniques and exercises to do to strengthen the muscles in your feet. The exercises described were very useful to me, I didn’t experience niggles and pains after I did them regularly for 2-3 weeks. I initially did them daily, but have been less consistent recently. I use a “spiky ball” as a foot massage and do some flexing and extending movements over the ball, moving its position along the feet. The book is both inspiring and very useful. Don’t be put off by the title, you don’t need to be “old” to read it. Actually, the younger you are when you transition to “barefoot”, the better.
How to safely transition
Now, if you feel inspired, don’t just swap some Hokas for Vivobarefoot and run the same distances.
You can find many guides online, but there isn’t universally applicable advice. It depends on so many factors. Someone who usually walks barefoot at home would have better-developed muscles in their feet than someone who always uses shoes, even indoors. So will likely find the transition easier.
Based on everything I read and my experience, my advice is to swap while walking first rather than running. I wouldn’t start with long walks, up to 2-3 k. See how you feel; you may feel your calves and the sole of your feet more. Start with occasional walks, and after 2-3 months, aim to walk barefoot regularly. After about six months, add short runs that you can gradually increase.
It helps to do exercises to increase the strength of your foot muscle.
I heard of people taking two years, but others managed a quicker transition.
There are very detailed guides online, but I won’t recommend any as there is wide variability. But if you are someone who always wears protective shoes, even indoors, flat-footed, middle-aged or older, I would take it very slowly, allowing two years for a complete transition.
Here is a clear explanation of the difference between barefoot running versus cushioned running here
This is the spike ball that I use for foot massage and for foot muscles’ strengthening. I roll my foor over it and do up and down extensions and flexions over it.
Pros and Cons
Some obvious benefits:
- Wearing minimalist shoes helps strengthen the muscles, ligaments and tendons of the feet. In “normal” shoes, the feet have protection so the feet muscle become “lazy” as they are not being used. Most “feminine” shoes further squish the feet together in narrow shoes, leading to changes in the natural position of the toes.
- Encourages mid-foot striking which is more bio mechanically efficient. In cushioned shoes, we are more likely to land on the heel. The impact forces are higher, leading to more overall pressure on the knees.
- Better balance and proprioception, due to the flat nature of the shoes. The risk of twisting the feet is eliminated.
- The benefit that I enjoy the most is the connection with the ground, which feels like being closer to nature and in touch with the natural world (I know that it sounds a bit hippy…)
- It’s easier to maintain a healthy straight body posture as there is no added heel to modify the angles of body alignment
- After a full transition, your feet don’t get tired when walking long distances
- You can enjoy whatever activity you’re doing without having a maximum time or distance you can do with your footwear or be distracted by sore feet
Some cons:
- If the transition is too abrupt, it can lead to injuries. If someone just switches from cushioned to barefoot and maintains their “usual” running style, they are likely to put too much force on the feet and joints in general. The running style for barefoot needs to be different, with a softer landing on the mid-foot. The “Older Yet Faster” book mentioned above is very helpful to explain differences in running technique
- By wearing barefoot shoes, the feet expand a size or two, as they have more space to do their thing and are not squished into shoes. So it’s not unusual, after a barefoot transition, to find all the previous shoes you used to wear as being small or just too uncomfortable. This obviously leads to extra costs and the regret of giving away the previous shoe collection.
- There are not that many manufactures, although more and more options appeared in the last years. It may be the reason why the prices are still quite high, even though logically they should be cheaper than cushioned versions.
- Still, there are enough sport type options. More classy and elegant options are harder to find.
- Flat shoes are not as “sexy” as heels or stilettos, obviously. But it depends on your own preference between overall health or beauty. There are pretty barefoot versions and a compromise would be the uncomfortable shoes for special occasions.
Summary:
- Based on everything that I read, experimented and learnt from others so far, there is no doubt in my mind that the barefoot option is healthier and many fold better for children; ideally, we should never give our kids rigid shoes, there is no reason to mess up the muscles and joints in their little feet (unless medical need)
- For adults and people who never walk barefoot, the barefoot option can be very helpful but needs to be done gradually.
Disclaimer:
Just a reminder that I am a psychiatrist and psychotherapist and not a foot doctor or professional. The article does not constitute medical advice and any decision about barefoot transition can be done at the reader’s own risk.
The above is based on my own experience, conversations with others, reading and watching Youtube videos on the topic.