On vacation two years ago, I traipsed around in a pair of Brooks running shoes. They were the best shoes I had in my closet: cushy, comfortable, and made for distance. But soon, I was stopping every few steps with foot cramps.
That experience sent me down the “barefoot” shoe rabbit hole, and this summer, I ditched my normal shoes full-time. I’m not the only one questioning the promises of conventional athletic shoes. Several track-and-field athletes have launched a lawsuit against Puma and Mercedes F1. The athletes claim that the performance design of the Deviate Nitro 2 and the Deviate Nitro Elite 3 shoes altered their biomechanics, causing repetitive stress and, ultimately, career-altering injuries.
In contrast, the design of barefoot shoes is supposed to mimic a more “barefoot” or natural feeling. Proponents advertise benefits such as strengthened feet, improved posture, better running form, and more. These shoes feature a foot-shaped toe box, and rather than a “wide” toe box that simply expands a conventional shape, barefoot designs are shaped the longest at the big toe and taper for the pinky toe in a downward slope. They also feature a “zero drop” design so that the heel of the foot sits at the same height as the toes, rather than being elevated by a heel platform. Alongside the zero-drop design, they sit low to the ground with a minimally cushioned insole and flexible outer sole.
In the ever-expanding market, there are a plethora of options that fit this bill. I accumulated three pairs (on sale) over the course of a year and wore all three this summer: Xero Shoes’ Prio for outdoor walks and jogs, Xero Shoes’ Prio Neo for the gym, and Earthing Harmony’s ankle strap sandal for all other occasions.
View this post on Instagram
Upon first impression, I noticed how much more of the ground I could feel. The small bumps in the earth and chunks of gravel were noticeable through the sole, though nothing poked or was uncomfortable. This increased ground feel is one of the purported benefits of barefoot shoes, and by allowing the wearer to feel small changes in the terrain, the shoes are intended to improve balance and walking or running form.
Indeed, I slowly started to notice improvements in my running form. Granted, I’m not a serious or dedicated runner, but I’ve always struck the ground hard with my heels. Any attempts at fixing this form have felt unsteady or unnatural, but in barefoot shoes, I have been able to more comfortably practice the recommended mid-foot strike.
The downside to this new stride and shoe style is that my running and walking speed immediately slowed by half a mile per hour. Performance-based shoes used by elite athletes aim to return as much energy per step to propel the runner forward. While running shoes for the weekend athlete lack some of the intense methods of elite performance shoes (like carbon-fiber plates embedded in the soles), they do rely on the same principles and feature some of the same methods such as a lifted heel and thick foam sole. I don’t have the genetics to be a fast runner, so speed has never been my goal. But the slower pace is certainly noticeable when I’m walking with others who are wearing conventional athletic shoes.
I also noticed that missing cushion when jogging on pavement. For long-distance runners, city streets and sidewalks would be a beating on knees and ankles — an observation shared by other minimalist shoe adopters. The balance benefits of barefoot shoes are also less impressive on pavement compared to the unpredictable and softer terrain of trails or grass. On the few occasions when I’ve relied on a beat-up pair of old conventional shoes for garden work, the difference in stability — especially on hills — is night-and-day.
Because of these differences, many barefoot proponents recommend starting off slow to strengthen the foot and get used to the new design. But after years of working from home, my daily life includes little shoe-wearing. As a result, I didn’t notice major negative side effects from the shoes, especially since I began wearing my first pair only when out walking or at the gym months before going all-in this summer. Similarly, I didn’t see any of the dramatic health improvements that could be potential benefits: my arches don’t seem any stronger, my toes have a marginally wider splay but my old shoes still fit (I checked), and I didn’t have major injuries I was attempting to heal.
As summer comes to an end, I will return to my conventional shoes when the occasion calls. After all, I do love a stylish heel and my platform Doc Martens. It would also cost a small fortune to replace all my shoes overnight. But when it’s time to replace my knee-high boots or canvas lace-ups, I’ll get one of the barefoot shoe choices instead. The market is full of options for all styles, and heels or platforms aside, there’s an alternative for any shoe type.
For me, barefoot shoes are far more comfortable than the cramped toe box of a conventional shoe, and knowing that I am staving off the potential injuries and downsides that can be associated with performance-based shoes is enough to keep lacing up my new sneakers.
***
Jordan Jantz is the assistant editor at IW Features as well as a freelance writer, editor, and website designer.
This article is part of Upstream, The Daily Wire’s new home for culture and lifestyle. Real human insight and human stories — from our featured writers to you.
.png)
.png)
