14 Benefits Of Barefoot & Minimalist Shoes For Running
If you are a runner, the chances are you have heard of minimalist shoe benefits.
Each foot of ours has 26 intricate bones, created for us to be able to walk, run, skip, and jump. We have intrinsic muscles in the foot and extrinsic muscles outside the foot that help control what the foot does. We were given a vast range of bones, muscles, and tendons to help us run the way we should.
Our feet have remarkable details designed so we can run easily. That is why there are multiple minimalist shoe benefits for jogging and running!
The Most Important Minimalist Shoe Benefits
It was in the late 2000s and early 2010s that running gained more interest in the United States as a hobby. But why did the hype of minimalist running shoes come in?
What is the point of minimalist shoes?
According to the National Institute of Health, up to 79.4% of runners experience running-related injuries sometime during their running career. Since those are just reported injuries, the numbers could be even higher.
Because people wanted healthy feet, they started examining their “normal shoes” to see what could be changed. Was it worth it to have shoes with all types of arch support? Runners started questioning this more as time went on.
We know that there are people all over the world that wear minimalist footwear, even if it is not labeled as such. This means barefoot shoes are not modern shoes by any means, nor are these shoes brand new as an idea in any way.
However, it became more popular as people started sharing their first-hand benefits of using minimalist shoes. And then the craze started.
Put simply, the point of minimalist shoes is to go with the natural state of your foot, with the hopes of preventing injury.
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Differences between barefoot shoes and minimalist shoes
As you choose what type of minimalist shoe you want to buy, you may see a few different terms, including “barefoot shoes” and “minimalist shoes.” You may wonder what the difference is between the two.
The truth is, there is no official standard of what makes a shoe a barefoot shoe and what makes one a minimal shoe. This has made it hard for runners and researchers alike when trying to determine the benefits these shoes have for runners.
After examining over 20 websites and research sites, the common denominator, or the most common explanation, of the difference between barefoot shoes and minimalist shoes is this:
Minimalist shoes still have some aspects of supportive shoes, such as a heel-to-toe drop or a wide toe box, but they are much less supportive than traditional running shoes.
In contrast, barefoot shoes would have completely flat soles and generally only serve the purpose of preserving the feet against dangerous objects on the road.
Minimalist footwear started to become popular around 2010. Brands that were already making these types of shoes suddenly had to have stronger definitions of their shoes and they were asked questions they weren’t asked before about what makes them different than traditional sneakers.
Since there is no industry standard, if it is your first time finding a minimalist shoe, make sure to read reviews and not simply what the company promotes. What one company may define as a barefoot shoe may be different from how you define it or how another company defines it.
Also, because the research on these types of shoes is very recent, if a shoe store is claiming the shoes will solve health issues or any other bold statements, make sure to research the company before purchasing.
Important tip: When researching, look at the date. It is only in recent years that researchers started studying the benefits of minimalist shoes. Even the American Podiatric Medical Association does not have information newer than 2014.
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The following characteristics compare barefoot shoes and minimalist shoes, and what they both have in common:
Barefoot shoes:
- Extremely thin sole, just enough to protect your foot
- Every aspect of the shoe is as minimal as possible; the closest thing to being barefoot
Minimalist shoes:
- Thin sole, but maybe not as thin as barefoot shoes
- May have more designs and options than barefoot shes
Both:
- Keep sole and heel on the same level (zero drop)
- Are usually flexible shoes
- Do not have a raised heel
- Help provide natural movement
The top benefits of minimalist shoes include:
#1 They are the next best thing to bare feet
Running barefoot is amazing- it is lightweight and easier to run (and it can make us faster!) Unfortunately, we don’t know when there will be glass on the road or other dangerous objects, so having minimal footwear is the next best thing.
#2 Sensory feedback
The more sensory input we are experiencing, the faster our feet can send signals to our brains telling us what is safe and unsafe. This can also lead to injury reduction.
#3 Better posture and range of motion
The support features are just enough to give us our natural range of motion, which leads to better posture.
#4 Reduced back pain
If we reduce the constant arched position of our back that traditional shoes give us, we may be surprised to find a reduction in back pain.
#5 Stronger feet
Foot strength is a huge benefit when it comes to minimal footwear. Instead of restricting our feet to a certain position, wearing barefoot shoes gives our feet a chance to move around in a natural way, creating stronger foot muscles.
#6 Better alignment
When we use our natural gait, it helps our bodies align better. This can also give us better balance.
#7 Can create forefoot strike running
This alone can be a very good thing! Running with a forefoot strike, as opposed to the heel first, can make our running more efficient.
#8 The feet have fewer impact forces
With every heel strike that hits the ground when running, it creates impact forces that can equal 3-4x your body weight. After just a little bit of time, that can have effects on your feet and your foot function.
As mentioned above, this type of running can prevent the heel-to-toe stride, which can be hard on our feet.
#9 Toe Strength
You would be surprised by how much of our balance comes from our big toe. Toes are important when it comes to balance and running, so having strong toes is a huge benefit for overall foot health.
#10 Works with your natural foot shape
We have all different types of feet. Therefore, with traditional footwear, what may work for one of us drastically affects someone else’s running differently.
However, with minimalist shoes, our running works with, not against, our natural foot shape.
#11 Can help the whole body
When you start using barefoot shoes or minimalist shoes, you will find that there is better communication between the entire body!
Instead of only feeling better at the balls of your feet, you may feel reduced pressure at the hip joints, increased leg strength, and strong toes.
#12 Helps with stride length
Barefoot shoes reduce the stride length in running. While some people may consider that not good, it actually creates benefits for the body.
By having a shorter stride length, less weight is placed on the legs. This will lead to less injuries overall and better running efficiency. If you’re doing longer races this is especially important.
#13 Reduces injuries
Although the studies are few, the personal stories of the reduction of injuries are enough to get excited about the benefits.
Think of a normal shoe with a raised heel. That puts your Achilles tendon, along with other muscles, in an unnatural position whenever you are wearing shoes.
Having a high heel can also lead to hip injuries, stress fractures, and more. Injury prevention happens when we go with the natural state of our feet.
#14 Helps us walk lighter
Recent studies have shown that walking barefoot, or with shoes that resemble the natural function of our feet, we tend to walk lighter, which can help our body in the long run.
As you can see, there is more than just one important feature of barefoot/minimalist shoes. Overall, the benefits of barefoot shoes and minimalist shoes outweigh the additional support of typical athletic shoes.
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FAQs
Are barefoot shoes actually beneficial?
Yes. As noted by the incredible benefits above, barefoot shoes are beneficial for a number of reasons. Physical therapists often recommend minimalist/barefoot shoes to their runner patients.
Why are minimalist shoes better than traditional shoes?
The positive effects of minimalist shoes range from the reported health benefits to the reduction of running injuries.
Please note: None of this is medical advice by a medical professional. This information is from both research and personal experience.
If you have experienced plantar fasciitis, knee injuries in the past, shin splints, or issues with flat feet, please talk to your doctor before trying a different type of shoe.
As well, if any of this causes foot pain or any new type of discomfort, please seek professional advice. Also, check with your doctor before you try minimalist shoes for young children.
Can you wear minimalist shoes every day?
It is completely up to you if you want to wear minimalist shoes every day.
Most likely, your feet and your muscles have adapted to being in traditional shoes most of the day. So we recommend a slow transition period of your body getting used to barefoot shoes.
Once they are used to them, there is nothing stopping you from wearing them daily.
What are the best minimalist shoes?
Our first place winner for the best minimalist shoes are Vivobarefoot shoes.
Vivobarefoot shoes boast how it’s shoes go with the natural curve of your feet, which is one of their most important features.
This modern running shoe in particular helped with my knee pain when I was first learning how to run.
Other great options for the best minimalist shoes include:
How should I get started?
Minimal footwear is still hot on the market today- and with good reason. They can be considered modern running shoes due to the barefoot running movement and may aid in overall healthier feet.
Next time you go to buy shoes, instead of buying conventional footwear or regular shoes go with what is natural to run in mother nature- minimalist shoes.
Do your research before you buy- there are more than enough reviews on Amazon to sift through.
Keep in mind the transition period is an important part of switching from normal shoes to minimalist shoes. This does not have to be a change that happens overnight. Instead, try walking in them for a bit first.
After you’ve worn them in, try running in them only one day a week and slowly working your way up. This will work all types of muscles!
As always, be mindful of the soft tissue in your feet. Make sure to stretch!
Conclusion
As we discussed above, there are many minimalist shoe benefits. If you’ve already noticed some issues with your current traditional running sneakers, barefoot shoes is certainly something to look into.
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