Walking is so normal, we usually don’t think about it.
It gets us places, one foot at a time. Step. By. Step.
But we may be all doing it wrong. Not as nature intended.
Our foot naturally fans out with the toes spreading for support and balance.
Most shoes however have a completely different, pointy shape. This forces our toes to get squished together to fit in the smaller space.
Is the big-shoe industry on a quest to destroy our feet?
Are they purposefully squishing our toes into a jumbled mess to cripple us? Or is it just fine? Nothing to see here?
My story
I used barefoot shoes for 6 years and while they have a lot of benefits, there’s also a potential red flag.
One that made me watch my step sometimes. Quite literally.
If you want to try barefoot shoes, watch this so you don’t end up shaking and crying on top of a mountain.
What are barefoot shoes?
When you hear barefoot, you may visualise this monstrosity. The five-fingers shoes. These were top of the biohacker hipster fashion a decade ago.
I had a pair too and even did some runs in them. The issue is that putting on separated-toe shoes was uncomfortable. You also needed special socks that you could never find later.
They also make you look weird. Don’t be weird!
Modern barefoot shoes are like regular shoes with three main differences.
Sole, toebox and stretch
The sole
They have a super-thin, flexible sole with no drop. Which means the heel is at the same height as the toes. No cushion. You walk like you’re barefoot.
The Toebox
They have a wide toebox, not a pointy tip. Your toes need to fan out naturally, not get squished like in regular shoes. This makes you actually use your toes to walk again.
The Stretch
They’re very bendy – more like a sock than a shoe in most cases, which makes you use your entire foot while moving. Nothing is holding it in place.
The BEST barefoot shoe on the market
They come in many shapes and styles. For regular walks I believe the Merrell Vapor Glove 6 is the best shoe ever made. Super light, thin, breathable and flexible.
Make sure to get the version with the dotted (holes) mesh on top. There are solid/suede versions that are nowhere near as comfortable.
If only they brought back the undyed version!
For special occasions I have these white leather and cork vivo barefoot called Geo Court Men. It’s one of the better made (craft-wise) shoes in the niche. They are also a bit expensive at $200 per pair.
And a daily in-between is a canvas shoe by Be-Lenka.
But I went through over 20 different types.
I also have one special pair for winter hikes. Still barefoot and bendy, but a lot more insulated from the cold. And really expensive at nearly $400.
I used those when I did my WimHof method expedition Mount Snezka climb. In shorts. At -20°C.
What are the benefits?
First let’s talk about the benefits, and then I’ll tell you why I sometimes still go back to regular, thick sole shoes.
There is a potential red flag with barefoot shoes that most people seem to miss. It’s sort of HRV related too.
The main benefits is a more natural walk. Better posture. Being more grounded and connected to the surface.
You also walk a little taller than normal.
You’re more ready for plyometrics too!
It strengthens your legs big time.
You’re no longer bouncing around on foam cushions.
Your foot bends and flexes, your calves get super strong.
It makes walking without ANY shoes a natural next step at least on some occasions and that’s healthy too. It makes your soles thick and tough.
And tougher soles mean you can walk on pretty much anything barefoot like a madman, smiling.
I climbed mountains, ran marathons and walked above the arctic circle in barefoot shoes.
But there’s an issue
Your feet get much tougher. Sure. But it’s not like you don’t feel stuff anymore.
It’s just a higher pain threshold.
Normal shoes insulate you from the ground almost completely.
In barefoots every rock, pebble or anything sharp, sends a little ping to your brain:
„hey, here I am!”
This is a stimulus. Now imagine that times 10,000 or more.
Your nervous system now has to process a lot more information.
Last year I felt tough, so I decided to climb La Concha in Marbella completely barefoot. Through a pebble ridden road, pine forest, rocky sand paths, sharp rocks and ultimately even cactus needles.
Four hours later, cursing and exhausted I got to the top and had to immediately sit down. I was shaking uncontrollably.
Shaking off the excess stress on the nervous system, kinda like during TRE exercises.
My feet survived just fine, but all those extra pricks and pinches heavily overstimulated me. And I’ve been already using barefoot shoes for 4.5 years.
I noticed the same thing again running a half marathon on a pebbled road last year. Slow pace, chill run.
Yet I barely finished it. On some days getting thousands of extra stimuli, especially when moving faster can get exhausting quick.
What I do now
I’m a big believer in barefoot shoes. I walk in them every day.
The two exceptions are skateboarding, as for that you need that thick inflexible sole and longer runs.
Anything over 7K I just get regular running shoes, but with a wide toebox this time.
Also, even if they do have a cushioned sole, I look for one that has minimal drop, so the foot is in a more natural position.
If you want to start with barefoot shoes, start slow. Wear them for a couple hours and switch to normal shoes. Adjusting will take a while but it’s totally worth it.
Your feet will first hate you, but then they’ll be greatful for staying flexy.
Are you gonna try?
You can also watch my video on the YouTube channel:
