FAQs
How do you define a barefoot shoe?
Readers often ask why we don’t include Altra or other zero-drop shoes. The answer has to do with how thick the sole is. Our definition of a barefoot shoe is that it should have a thin sole, or stack height as this is sometimes called. I put the cutoff at 10 mm or less (ideally less) to allow for good ground feel and toe splay, and to give you the kinds of feedback your foot needs to maintain natural movement.
That said, there are some categories where this doesn’t always make sense. WIRED readers asked about heavier, work-boot style shoes, so we now include Lems boots. They have a 13-mm sole, but no arch. Splitting hairs over definitions does more harm than help to the barefoot community in my opinion. Zero-drop shoes are a huge step up from high-arch, super-padded running shoes, and if that’s where you want to start, that’s great.
How do I get started with barefoot shoes?
You’ve probably been wearing padded shoes most of your life. Don’t expect to toss them and be able to do the same mileage—whether walking or running—in barefoot shoes. To a certain degree, you must relearn how to run and walk. It’s going to take a conscious effort on your part, and it can be very difficult. You’re not just learning, you’re also unlearning some ingrained habits. The key is to go slow. Very, very, absurdly slow.
How you approach barefoot shoes depends on what you’re looking to do. I happened to be getting into running, which worked out nicely because I had to take it slow (I sucked). If you’re currently an ultra-marathoner and want to try barefoot shoes, you’ll have a hard time holding yourself back. If you’re somewhere between those poles, it’ll still be hard not to overdo it. Focus the discipline you usually use for distance into not doing distance.
If you don’t know where to start, check out Graham Tuttle’s YouTube channel, especially his foot strengthening exercises. These will help you develop the foot and ankle strength you lack if you’re coming from years of padded shoes, and help reduce muscle soreness when you’re getting started in barefoot running. Tuttle also offers some paid programs aimed at giving you a more personalized guide (I have not tried any of these). Another YouTube channel I’ve found helpful is the MovNat channel, which isn’t barefoot-specific but has plenty of good barefoot advice sprinkled throughout its content. And if you haven’t read Christopher McDougall, both Born to Run and Natural Born Heroes are fun barefoot-related reads. Indeed, Born to Run arguably did more to popularize barefoot running than anything else since the padded shoe was born in the early 1970s.
It’s also worth saying that barefoot shoes are not a zero-sum game. For over a year I wore barefoot shoes running, regular shoes for other tasks, and sandals the rest of the time. It’s not all or nothing. If you go on a barefoot run and then slap on your favorite Converse right after, that’s OK. It’s equally important to know that everyone is different. It took me six months to fully transition to barefoot shoes. But that’s just me. It might take you two months or two years. Go at your own pace, and don’t worry about the experiences of others.