A supportive pair of shoes is the first item on most list of essential training gear. So, how popular was barefoot training? Looking down, you’ll see people wearing shoes from all sorts of fitness, from deadlifting to trail running.
Are these lame athletes just showing off, or are there any real benefits to barefoot training? We checked in with experts about their thoughts on the pros and cons of being shoeless.
Is it safe to train barefoot?
Apart from environmental or health-related concerns, it’s probably safe to try barefoot training. However, there are a few safety factors to consider.
environment
Before you throw away a kick, the first thing to evaluate is the environment. Some fitness studios can go barefoot or even ask you to take your shoes off for certain activities, but athletic footwear may be required for safety and hygiene reasons. Of course, you must follow facility guidelines.
If you tend to exercise outdoors, look around and use your best judgment. If the ground or anything on it is potentially capable of cutting, rubbing, or burning your feet, you can keep your shoes on.
Symptoms
Next, consider your feet (and the bodies connected to them).
“People with some kind of sensory loss in their feet, or those at high risk of sensory loss in their surroundings, such as those with diabetes, should avoid barefoot training,” says Jack McNamara, CSCS, MSC, lecturer in clinical exercise science at the University of London.
If you have chronic conditions affecting walking, McNamara recommends consulting your podiatrist before attempting barefoot training. The history of the injury (particularly shin splints, ankle or foot pain, stress fractures) also guarantees conversation with your doctor.
Running Experience
If you are considering running barefoot, start slowly. Unless you’re an experienced runner, Niraj Vora, co-founder of Stride Shop in New Orleans, Louisiana, recommends starting with a walking program and foot strength exercise before graduating to a barefoot run.
“Our tendons, muscles and bones change with consistent training, which is important to help us with the stress that runs put on our bodies,” says Vola. “If you’ve been running consistently for more than a year, I recommend starting with a short barefoot match, mixing up 30 seconds to 1 minute walk.”
What are the benefits of barefoot training?
There’s a good reason to consider how much you’ll pay for athletic shoes do not have I’m wearing them. Below are some of the potential benefits of barefoot training:
1. Great foot mobility
Some forms of exercise require foot mobility, which is restricted to the shoe. If you’ve ever done a Pilates-like exercise, you know that subtle changes in foot position (for example, pointing to the toes or bent the foot) can affect the intensity of your movement or completely change its focus.
And if yoga is your jam, a clunky pair of sneakers will just throw away your balance and slow your sun salute. You need to go barefoot to experience all the movements of your toes, feet and ankles.
2. Strong feet
While the elastic soles of your favorite running shoes are comfortable, some experts believe that cushions can weaken your foot muscles.
“We’ve seen a lot of people who have been working hard to get into,” said Dr. Mine Crashton, co-founder and medical director of Forward Motion Medical in St. George, Utah. “But if these muscles don’t function properly, like any other, they’ll become weaker and lose the ability to do their job effectively.”
This can shorten your athletic ability and ultimately lead to muscle imbalances and injuries. “Barefoot training will make your feet work naturally and you’ll be involved in a whole new set of muscles you probably didn’t know you had,” says Rushton.
3. Improve physical awareness
In addition to doing all the heavy things for the muscles of the foot, the shoe also functions as a barrier between the nerve endings in your foot and the surface you stand on. By taking off your shoes, you can have a better sensory experience. This can help proprioception, or recognition of your body and how it moves around.
Being able to feel the ground below you may also help you achieve better shape and alignment with a particular lift.
“Crouching barefoot helps to build ankle and hip flexibility as your knees travel back and forth, which helps to properly target your hip flexors and hamstrings.
If I have plantar fasciitis, can I train barefoot?
Plantar fasciitis occurs when a thick band of tissue that connects the heel bone to the toes becomes inflamed. It is often extremely painful and should be evaluated by a medical professional.
You should listen to your physician’s recommendations regarding physical activity, but if you have plantar fasciitis, it is probably best to avoid barefoot training.
“For those suffering from plantar fasciitis, going barefoot barefoot for a long time should be avoided as long, intense pressure on the heel and feet on the solid ground can increase distortion in the arch and heel of the foot, which is already burning, and can worsen the symptoms of plantar fasciitis,” says Dr. Kristen Gasnik.
“Plasma fasciitis has a very strong link to footwear,” says Gasnik. “Therefore, by making sure you invest in the right fitting shoes with shock absorption and foot support, you can reduce the symptoms of plantar fasciitis and improve your ability to walk barefoot without pain once the inflammation is resolved.”
Barefoot training shoes
It’s intriguing, but still not ready to “bare”? These minimalist barefoot training shoes offer a barefoot, adjacent training experience while providing a barrier between you and the ground.
Vivobarefoot
Known for its wide, flat, and flexible soles, Vivobarefoot wears minimalist shoes for the whole family.
Vibram 5 finger
This is the closest thing to getting barefoot without actually going barefoot. The Vibram 5 finger shoes come with ultra-lightweight material, a flexible sole and individual toe pockets.
Field ground
From lifestyle footwear such as sandals and boots to active sneakers, to comfort, style and environmental responsibility, Feelgrounds shoes exist.
Converse
Although not sold as barefoot training shoes, Converse sneakers, especially Chuck Taylor, are the preferred shoes for Olympic weightlifters, thanks to their flat soles.
