How to Choose and Use Barefoot Running Shoes
- In This Quick Guide:
- How to Select Minimalist Shoes
- When to Use Minimal Footwear
The apparent oxymoron “barefoot shoes” is becoming an accepted term for minimalist footwear, or shoes that offer some protection for the foot, have little to no cushioning, and allow your feet to feel and flex to the ground. Barefoot shoes are hot consumer items these days, and big shoe manufacturers are jumping into the race to help you feel like you are running barefoot without actually running in bare feet. In this guide, you’ll find out what to look for in a minimalist shoe, and how to use them.
How to Select Minimalist Shoes
When looking at all the types of minimal shoes, keep in mind the following parameters so that you will be able to choose wisely. In some cases, certain features will have to be weighed against others, depending on what you will use them for (trail running or road running) and also the time of year you will use them (cold, wet, or hot weather).
- Feel and flex—The first and foremost characteristic of a quality barefoot running shoe is that it allows you to feel the ground and flexes with the natural movement of the foot. Feeling the curvature of the ground is extremely important in barefoot running so that your feet remain strong, the ankles flexible, and the legs robust. All those tiny variations on the ground will work to make you a stronger, less injury-prone runner.
- No built-up heel—Find a shoe that keeps you as close to the ground as possible, which will help prevent ankle sprains, loss of balance, and even tripping. Welcome with open arms shoes that allow you to control how your foot lands.
- No extra cushioning—Avoid shoes that claim to offer you freedom from impact. More cushioning means more weight, and more weight means more pounding, which adds tons of extra exertion and pressure to your joints after thousands of steps.
- No motion control—The high-tech claims of most modern shoes say they will keep you on track by controlling how your foot lands and your body reacts with each touchdown. Steer clear of shoes with pronounced indentations or fancy gimmicks that control the way your foot moves.
- No added weight—Added weight is prohibitive, so choose the lightest barefoot shoes you can find. We suggest choosing a shoe that weighs less than 10 ounces. As with any purchase, a certain balance of features that fit your needs must also be taken into consideration.
- Breathability—Pure barefoot running allows the feet to naturally perspire, breathe, and adjust to variant temperatures, and you should search for shoes that help promote the breathability of your feet.
- Toe movement—Avoid tight or snug shoes that inhibit the movement of the toes. A natural stride is dependent upon the movement, grasping, and splaying of the toes while running. Avoid shoes that attempt to control or deaden the natural reaction of the feet when you run. Shoes should be straight, have wide uppers, and rest flat on the ground.
When to Use Minimal Footwear
As contradictory as it may sound, the best time to use barefoot shoes is when you are already running without them a significant amount of time (45 minutes to an hour or more) over various terrains. Only when the foot, ankle, and leg are strong; your foot padding toughened and thickened; and your form perfected, should you bring minimal shoes into the picture. By doing so, you will make a worthwhile (and safe) barefoot transition where the sense of touch has fully guided your path.
Don’t forget that you can carry your shoes with you. Carrying one in each hand will help balance you and give you an additional workout. You can also use an ultra-light backpack. If the shoes are thin enough, tuck them into your back waistband (or wear a cycling shirt with those handy back pockets). Here are 10 occasions when minimal (or regular) footwear would come in handy.
- Exploring new terrain
- In an urban setting
- When traveling
- In wet or cold weather
- When a foot is injured
- During intense workouts or racing
If you decide to use minimal or barefoot running shoes, put them to the test by walking in them before using them for running. Just as you would break in regular running shoes, walking occasionally (start out with 10 minutes and work yourself up to an hour) on a hard, smooth surface will help stretch them out. It will also allow you to monitor your feet for soreness, blisters, or the formation of corns, which are hard areas of skin that appear on the sides or tops of the toes. It is very important to know when, where, and how to use these shoes before wearing them for a run. Have fun, and happy (barefoot) running!
From The Complete Idiot’s Guide to Barefoot Running by Dr. Craig Richards and Thomas Hollowell
