One of the more recent trends among runners, barefoot running shoes look more like gloves than shoes. Indeed, they're often called "five toe" shoes. Inspired by a growing enthusiasm for barefoot running, barefoot running shoes are lower to the ground, lighter and less cushioned than conventional running shoes. They're designed to provide some protection for your feet while offering some of the desirable aspects of barefoot running.
Traditional running shoes emphasize stability and cushioning, with thick soles and elevated heels. But there's no evidence that a specific shoe type prevents injuries.
Although barefoot running does carry risks, shoeless runners may avoid some of the potentially harmful forces that conventional running shoe wearers experience. Barefoot runners tend to be more "midfoot strikers" rather than "heel strikers," and this can contribute to reducing lower extremity joint and soft tissue loading. However, more research is needed, and research is ongoing regarding the potential benefits and risks of barefoot running.
If you're happy with your current running shoes, there's no need to change. If you want to experiment with barefoot running shoes, ease into it. Make sure to find a shoe that's appropriate for your foot, and choose softer and more-forgiving running surfaces at first, such as a cushioned track. Several types of barefoot-inspired shoes are available.
Also talk to a sports medicine specialist or foot doctor before beginning barefoot running, especially if you've had injuries or foot problems in the past.
Oct. 01, 2020
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See more Expert Answers
- Barefoot running. American Podiatric Medical Association. http://www.apma.org/Media/position.cfm?ItemNumber=995. Accessed March 23, 2017.
- Sinclair J. Effects of barefoot and barefoot inspired footwear on knee and ankle loading during running. Clinical Biomechanics. 2014;29:395.
- Cheung RT, et al. Effects of footwear on running economy in distance runners: A meta-analytical review. Journal of Science and Medicine in Sport. 2016;19:260.
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- Murphy K, et al. Barefoot running: Does it prevent injuries? Sports Medicine. 2013;43:1131.
- Roth J, et al. Orthopaedic perspective on barefoot and minimalist running. The Journal of the American Academy of Orthopaedic Surgeons. 2016;24:180.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 29, 2017.