It all started one cold December morning. I was attempting to run the longest distance I’d ever run, 35km, and I succeeded!
My triumph wasn’t without issues though.
In fact, this was the first time I injured one of my feet from just running on it.
In particular, the little finger got squished under the weight of the other ones causing a pretty bad and nasty-looking bruise and blister.
Safe to say I was really happy and proud of myself for achieving this distance, but I was barely able to walk properly for the next 4/5 days…
This injury is what got me into researching ways to avoid this from happening again.
I came across a few different things, some people suggested using toe separators to widen the gaps between the toes. Other people suggested using toe socks (yes, the weird-looking ones).
Those all seemed to be pretty solid solutions but I kept thinking to myself “If my shoes are narrow at the front, my foot and toes will keep getting squished, no matter how long I wear toe separators or what kind of socks I wear.
So, I thought, there must be a better, more permanent solution!
And there I was through the “barefoot” shoe rabbit hole.
What are Barefoot Minimalistic Shoes?
Barefoot minimalistic shoes are a type of footwear that is designed to simulate the natural movements of the human foot. They have thin, flexible sole that allows the feet to move freely and more naturally.
They are designed to protect the feet from the elements without restricting movement or adding extra bulk. They also allow for better balance and stability, improved posture, and increased foot and ankle strength.
There are a few differences from traditional shoes.
Traditional shoes usually have a thicker sole and a more rigid structure. This can restrict the natural movement of the foot, particularly in the toes and arch (hence, my injury).
The sole of a barefoot minimalistic shoe is thinner, allowing the feet to move more freely, and the structure is more flexible so that it can adapt to the shape of the foot.
There are several different types of barefoot minimalistic shoes available, depending on the type of activity you plan to do. Some are designed for running, while others are better suited for walking or even yoga. There are also shoes designed for beach or water activities.
My personal preference is Vivo Barefoot. I got introduced to them by the work of Tony Riddle and his amazing book “Be More Human“, in which Tony explains his “Natural Lifestyle” philosophy, which includes living barefoot and/or with barefoot minimalist shoes like Vivos.
Here’s Vivo’s own mini-documentary “Shoespiracy”, worth a watch:
Shoespiracy is shedding light on a ‘shoe-shaped’ public health scandal. This feet-first short documentary, made in collaboration with Fable Films, is set to challenge you to think differently about your shoes, the negative effects your footwear is having on your feet, the way you move and ultimately your health.
Benefits of Barefoot Minimalistic Shoes
Improved posture, strength and balance
“there was a 60% improvement in foot strength after just six months of reconnecting to the function of their feet through wearing barefoot shoes. Balance in Vivobarefoot shoes is improved by up to 40% compared to regular padded shoes.”
Tony Riddle -Be More Human
(discussing Vivobarefoot’s Liverpool university study)
By wearing these shoes, the feet can move more naturally and maintain proper alignment. This helps to strengthen the muscles of the feet, ankles, and legs and improves the posture of the entire body.
The barefoot design also encourages better balance, as it allows the feet to better sense the ground and react accordingly. As a result, barefoot minimalistic shoes can help reduce the risk of falls and other balance-related injuries.
Not only that, the improved posture and balance can lead to a more efficient stride and improved performance while running, walking, and other activities.
Strengthening of muscles in the feet and legs with barefoot shoes
The lack of cushioning and support in the shoes encourages muscles in the feet and legs to work harder, providing a greater level of strength and stability. This helps to improve balance and agility, making it easier to navigate uneven terrain.
Additionally, these shoes can help to improve proprioception, which is the body’s ability to sense its position in space. With improved proprioception, athletes can react more quickly and accurately to changes in their environment.
Increased sensory feedback
The lack of cushioning and supportive features means that the feet have more direct contact with the ground, allowing for increased sensory feedback.
This feedback helps the brain to better understand the position of the body and adapt to various terrain and conditions. This, in turn, also helps to reduce the risk of injury by allowing the brain to better process and respond to sudden changes in the environment.
This is what’s called “Neuroplasticity”:
Neuroplasticity is the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections after injuries
Potential reduction of foot pain and injuries
The use of barefoot shoes can help to reduce the risk of foot pain and injuries, as the lack of cushioning and padding in the shoes help to reduce the impact of ground contact by allowing you to utilize the full spectrum of your feet structure, which was ultimately designed for this.
As a result, barefoot shoes can help to improve the overall health of the feet.
Environmental benefits
Lastly, these shoes can also provide environmental benefits, as they generally require fewer production materials than traditional shoes, leading to less of a carbon footprint.
Most Vivo barefoot shoes are also either vegan or made with recycled materials.
Transitioning to Barefoot Minimalistic Shoes
Importance of a gradual transition
The first thing I did when I got my Vivo shoes (as I normally do with any new product), was diving into Youtube videos, reviews, tutorials, etc.
I just love nerding out like that…
The problem is that most people prefer to just dive right in without taking any precautions at all. This is how you get injured.
You see, walking and running in barefoot shoes, can feel like having to re-learn how to do all that from scratch.
It’s a whole different thing, and this is why it’s very important to go slow in the beginning.
Recommended exercises to strengthen feet and legs
Rewild your posture
Your feet are the foundations of your posture, your “superstructure”. Without strong, resilient, and wild feet, your posture will be compromised and your walking and running won’t be as effective and efficient as they can.
We 3 main rockers that allow us to walk, run, and sprint.
1. Heel rocker
2. Ankle rocker
3. Fore-foot rocker
Each of them needs to be able to fully perform its function to allow us to have mobility and stability in our joints.
One of the best indicators of good wild posture is full, flat footed squatting. If you can do this, you’re in a pretty good spot!
If you can’t (surprisingly, most people can’t), there are a couple exercises you can do to improve your dorsiflexion (the action of raising the foot upwards towards the shin):
Here’s a few exercises you can do to improve this:
TOEGA (yoga for the feet)
“Each of these Toega exercises will reboot the connection with your toes being your body’s natural anchor, lever and pivot. Perform these daily to improve mobility, flexibility and strength in the feet, big toe and ankles. Do them twice a day if possible and give yourself 3–4 minutes to complete the exercises – the longer, the better”
– Tony Riddle, Be More Human
Here’s a quick video of me going through a typical morning routine:
Tips for transitioning safely and avoiding injury
For walking, it’s pretty straightforward, try to only wear barefoot shoes every time you walk in town or go out. Your body needs to learn how to adjust and absorb impact in a totally different way from what you were used to before with ultra-cushioned shoes.
The main part of your body that will be subject to more stress is going to be your Achilles and calves. The “zero-drop” makes your leg extend fully, putting more stress on those areas.
The other thing to keep in mind is your posture. Always try to land with a gentle toe “stroke” (not strike), basically kissing the ground. Then slowly roll your foot to the ball and all the way to the big toe.
Keep your knees soft, and try to align your head, shoulder, and hips in a straight line.
I was trying to get a 2-5km walk every single day for the first month or so, and that really helped.
Running is a different beast and needs more caution. Ben Levesconte (whom I’ve done an assessment session with at Vivo Barefoot store in London), recommends:
- Fix your posture (similarly to walking, head straight, over shoulders, over hips)
- Land with your mid/forefoot – avoid heel striking (what most people do with normal running shoes).
- Keep your arms at 90 degrees and your wrists soft and free
- Keep your knee and back leg at 90 degrees when you pull them back
- Keep your cadence (the speed with which you pull your feet off the ground) at around 180 steps per minute rhythm.
This is me at my assessment (I did pretty well!):
In terms of running distance and exercises, I didn’t do anything special, except scaling my distance way down for the first month or so.
I started running 2km, then 3/4, then 5, then 7, then 10 as my feet and legs felt more comfortable.
In the beginning, you’ll feel a slight burn and pump in your calves, almost like when you go to the gym. This is normal, but it shouldn’t hurt and it should go away after a day or two.
If you pair this with the feet and ankle exercises above, you should be able to scale the distance back up again after the first month or two.
Ben from Vivo recommends starting by running even for just 500 meters, seeing if you have any pain, and if not, doing another 500, etc.
Tony Riddle defines skillful natural running as focusing on 3 things:
- Posture (wild upright posture – head and chest over hips)
- Rhythm (wild elastic efficiency – quick cadence – around 180 steps per minute)
- Relaxation (wild connection – nasal breathing techniques to tune you into your mindful practice to aid efficiency and recovery)
Choosing the Right Barefoot Minimalistic Shoes
1. Fit: Make sure the shoes fit snugly to your feet. To get the best fit, try them on in person, or if you’re shopping online, use the sizing chart (or tool) to pick the correct size. I found that even though Vivo recommends going one size up, for me, my normal size (12) worked fine.
2. Comfort: Comfort is key when it comes to barefoot or minimalistic shoes. You’ll want a shoe that’s lightweight, breathable, and flexible. The right shoe should allow your feet to move naturally without being too restrictive.
3. Support: Choose a shoe that provides the right amount of support for your foot shape and for the activity type you’re going to be doing in it. This could include arch support, cushioning, or other features to keep your feet comfortable and supported.
4. Durability: Look for shoes made with durable materials that are designed to withstand daily wear and tear.
5. Style: Barefoot and minimalistic shoes come in a variety of styles, so you can choose the one that suits your needs and personal preference.
Lessons Learned
Patience and humility
Transitioning to minimalist shoes taught me to be patient. The process took about 2 months for me to go from zero to running 20km, and it will take longer now to progress to doing even more.
It’s been a huge opportunity for me to practice being careful, not rushing things to avoid injury, and adapting to a new way of walking and running.
Not only that but having to scale down my running distance from 20km to just running 2/5km made me feel humble and like there’s always something to learn and improve upon.
Most of us want to be faster, run longer, and be better, but we all forget how slow the process actually is if we want to create permanent lasting change and make real progress. Anything worth pursuing is typically slow and hard.
Being Present
Another key lesson I learned is being present in the process.
Literally feeling everything underneath my feet, connecting to the ground, with nature, and tuning into myself and my feet for the first time in a long time.
I love this saying from Tony:
So, will you join me and just be, in the process, with your feet closer to the ground?
What’s next?
I’ve been really enjoying walking, running in minimalistic shoes, and just being completely barefoot in my house and in nature and it’s like all of these things have acquired a whole new meaning.
I also just recently signed up for a 50km race on the Southdowns Way on May 28th, 2023, which is exciting!
I’m currently training to improve my cadence (trying to get to 180 steps per minute), and increasing distance.
I’ll definitely report back with an update on that, so stay tuned 🙂
