Why I Love Running in Barefoot Shoes

The best cushion is no cushion

Every new runner knows that the most essential piece of equipment you need is a good pair of well-fitting running shoes. Running magazines and shops alike preach the importance of the right shoe for your feet.

And the options are endless. For a new runner, the massive selection of various models can be confusing.

Should you use a trail or road shoe? How much heel-to-toe drop is best? Do you need arch support, motion control, or a neutral shoe? Should you pick shoes with a maximum cushion?

And then there’s the blissful simplicity of barefoot running, where all these questions have no meaning.

Many barefoot running enthusiasts are happy to point out: no shoes, no problem.

However, if you are like me and not willing or able to let go of shoes forever, then minimalist footwear might be the perfect solution.

What are barefoot running shoes?

The term barefoot running shoe is an oxymoron. Running barefoot in shoes is virtually impossible. For that reason, I prefer the term minimalist running shoes.

The “barefoot” in barefoot running shoes comes from the feeling you get when running in those shoes.

When wearing barefoot shoes, your feet are closer to the ground, and your toes have enough room to splay naturally. Because the soles of these shoes are very thin and flexible, you can feel the ground.

The most famous barefoot shoe is probably the Vibram Five Finger shoe. And yes, I admit that I have a pair😅. However, several other companies produce minimalist footwear, which looks better, comes at a fraction of the cost of five fingers, and is just as good.

For example, I love Saguaro’s and Within minimalist running shoes. Both look great and have a wide toe box, thin soles, and zero heel-to-toe — drop.

You don’t need to wear funny-looking — toe shoes to enjoy the benefits of minimalist footwear.

Why I love running in minimalist shoes

When I took up running again in 2021, I decided I would use minimalist footwear. I had been strength training for 5 years — barefoot. I also habitually walk barefoot at home and outside when temperature and surroundings allow.

However, I was afraid of running without the comfortable cushioning of more standard running shoes, so I also bought a pair of Hoka’s.

This turned out to be a mistake. Knee pain that I remembered from my earlier running years returned. Besides, running in those maximalist shoes just didn’t feel as fun.

So I donated them and have since been running exclusively in minimalist footwear. The benefits are:

Better posture

I never actively worked on my running form. However, I have received various comments about how good my running form is and that I can hold it over long distances, such as 24 hours or 100 — miles.

Undoubtedly strength training contributed to my stable body and good core musculature.

However, I believe the midfoot landing under my center is due to wearing minimalist footwear. When you overstride or land on your heels wearing barefoot shoes, you will instantly feel that something is off.

I relax more

When I run in minimalist footwear, I run more relaxed. I am a very anxious person and tend to tense up a lot. However, being tense while running makes you less efficient and sets you up for injury.

My feet hurt more when I tense up wearing minimalist shoes because I slam them into the ground instead of letting them touch the ground softly.

Fewer niggles and pains

I have hallux valgus, and my second toe is longer than my big toe. I used to buy shoes that were too large for me, so my feet would fit.

However, I would still feel pain when walking long distances or running in more standard running shoes due to the hallux valgus.

Once I switched to minimalist running shoes, my feet hurt less. The wide toe box of these shoes allows my feet to splay naturally, and the hallux valgus becomes less of an issue.

The most significant improvement, however, has been my knees. I used to have cranky knees in my old running days and needed to take off running quite frequently.

One doctor finally diagnosed osteoarthritis and advised me to stop running. “Some people are just not made to run,” he told me. I mostly ignored his advice and the pain as much as I could.

Again, I believe strength training plays a significant role in keeping me injury-free now.

However, I am also convinced that wearing minimalist shoes is the main reason I can run ultramarathons now without experiencing any knee pain.

It’s more fun

This is purely subjective, of course. But running in barefoot shoes is so much more fun.

I love feeling the various surfaces I run over — grass, forest trails, concrete, and sometimes gravel. The gravel feels like a nice foot massage, and the soft grounds are relaxing.

Besides, I have much more control over how my body moves. I detect small bumps much quicker, and I trip less frequently. I also don’t roll my ankles anymore since switching to minimalist footwear.

Minimalist footwear is a good compromise

I live in the big city of Berlin / Germany. And although I have access to trails, I prefer to not run barefoot through the city. Plus, it’s simply too cold for most of the year to run barefoot.

Call me a wimp, but I prefer keeping my feet warm and dry when running 😅.

How to transition to running in barefoot running shoes

If you want to give minimalist footwear a try, I must issue a word of warning.

While I am a fan of minimalist running shoes, transitioning into them might be a bumpy road. If you have been wearing shoes all your life and suddenly start to run 20 miles in barefoot shoes, you will overtax your feet and lower leg muscles.

Remember that I have been walking around barefoot and strength training without shoes for several years before I started running in minimalist shoes.

This has strengthened my feet, muscles, and joints enough to withstand the demands of running in barefoot shoes.

Besides, I just started running again after a 9-year long break. Hence I had the chance to build up mileage slowly and didn’t jump into running half-marathons in minimalist footwear straight away.

It is tempting to believe that running barefoot or in minimalist shoes is magic and will free you of all running-related injuries.

However, the research on this is not conclusive. I also have heard countless reports from runners who got injured jumping from running in standard running shoes to running in minimalist footwear.

Transition slowly and start by walking around barefoot. Then go for short runs and increase your mileage over time, listening to your body’s needs.

Add some strength training barefoot and mobility drills for your ankles, and make sure you are flexible.

Be patient, and you will soon be one of us who sings the praise of running in minimalist footwear 😁.

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