The History of Barefoot Shoes
In 2009, American journalist Christopher McDougall penned "Born to Run," a bestseller chronicling the ultra-running prowess of the indigenous Mexican Tarahumara tribe. These tribe members, accustomed from childhood to wearing just thin rubber sandals, are known for running extensive distances well into old age, often injury-free. McDougall's central argument is that modern running shoes, which emerged in the 1980s, are responsible for numerous running injuries. This bold, and often debated, claim ignited a $1.7 billion "barefoot" shoe industry that remains robust over a decade later.
If you’re unfamiliar with the barefoot movement, the idea is that without the heavy cushioning of modern footwear, the foot adapts naturally to the terrain. This strengthens the foot's intricate muscles, ligaments, and cartilage over time. When allowed to spread out, the toes provide better stability, and the foot's natural structure distributes impact more evenly, relieving pressure from the ankles, knees, hips, and spine. Barefoot shoes, also known as minimalist shoes, have thin, uncushioned soles, wide or non-existent toe boxes, zero drop (no height difference between heel and toe), and minimal arch support. They emulate being barefoot while offering protection from impact and temperature extremes.
The scientific verdict on barefoot running is mixed. Methodological flaws, small sample sizes, and conflicting review results mean there's no definitive answer on whether barefoot or shod running is better for biomechanical health across various populations and running surfaces. If evidence for the benefits of barefoot running is scant, the science behind barefoot hillwalking is practically non-existent.
My theory is that because recreational hillwalking is less competitive and less impactful than running, the pressure on shoe companies to prove or disprove any biomechanical benefits is reduced. Additionally, McDougall's book wasn't titled "Born to Walk." So, why is there a barefoot hillwalking movement, and are there benefits to feeling the ground beneath your feet?
Ian, the creator of the Barefoot Backpacker travel blog, is a longtime proponent of forgoing traditional shoes. In 2019, Ian walked over 950 miles across Britain, from the easternmost to the westernmost points, using a combination of lightweight sandals, Skinners (sock-like shoes), and going completely barefoot when possible. When asked why he switched to barefoot, he said:
"What I found when I went barefoot more is that I felt lighter on my feet, and the act of walking itself became more pleasurable. Now, closed shoes just make me feel like I'm wearing bricks on my feet, and walking in them feels more like a drudge than a pleasure.
"Being barefoot gives me better grip, makes my feet smaller and thinner so it's easier to stand on narrower rocks and pebbles, and allows me to bend my feet and toes around the terrain's contours, making movement more efficient. I feel quicker and more nimble, and my steps are lighter, almost like bouncing across the turf."
When asked about coping with cold feet while hiking in the UK, Ian said:
"I feel the cold less (and the warmth more) than most people. That's not to say I'm going to be found wandering barefoot atop snowy peaks in mid-February. Most of my hiking and hillwalking happens in warmer weather, and the issue is usually my body being overly warm. My feet get too hot in conventional shoes, so being in minimalist sandals, shoes, or even barefoot helps me stay cool and comfortable, allowing me to hike longer."
For those curious about the barefoot experience, Christian Payne, a documentary maker and writer, has worn minimalist shoes for 11 years. He shares:
"I switched to minimal shoes after talking with one of the best shoemakers in the world. When I asked him how to best care for my feet and health, he told me the best thing for healthy, strong feet is no shoes. Shortly after, I tried Hykes. After about three months, my body adjusted to a new walking style, and I never looked back. All the hiking and most of the walking I've done in the last 11 years have been in minimal shoes."
Christian hikes in a barefoot shoe, something like the Hykes Trailmasters, which look like conventional walking boots but have a thinner sole, wide toe box, and flexible upper. He feels more nimble and believes his foot strength has greatly improved. When asked how walking barefoot feels compared to conventional shoes, Christian says:
"I'm more mindful when walking because there's a real sense of connection with the ground. This feels natural and right. Otherwise, I don't really think about my footwear unless I'm in borrowed boots, which feel like shoeboxes on my feet. Losing touch with the terrain's subtleties feels cumbersome."
To my surprise, they've replaced my trusty Timberlands for everyday wear and hikes. The barefoot boots have withstood everything from hill climbs to mountain biking, pubbing, dog walking, dancing, and driving. After months of constant use, I have no pain, soreness, or complaints.
Adjusting to barefoot shoes can lead to realignments and relief from long-standing issues, as Christian experienced with his achy lower back. Unlike traditional boots, minimalist shoes feel like slippers right out of the box, requiring no break-in period and causing no blisters. They perform well on autumnal hikes, keeping my feet dry and stable.
However, there are downsides. Barefoot shoes are unsuitable for winter walking; their thin soles can't accommodate crampons and lack the rigidity needed for serious winter hikes. While they were okay in minus 13 degrees for a few days, I eventually switched to snow boots for comfort. Additionally, navigating spiky or boggy terrain can be challenging in minimalist shoes, which might not offer the same protection and stability as traditional hiking boots, especially when carrying a heavy pack.
A contentious issue within the barefoot discussion is the focus on "natural" movement in often unnatural environments. Continuous impact on hard surfaces like concrete can be detrimental, and many podiatrists recommend cushioning for urban exercise. However, hillwalking, with its textured, undulating terrain, should be easier to adapt to, strengthening your feet, ankles, and calves and making you feel more connected to the ground.
If this article has sparked your interest in barefoot walking, here are some beginner-friendly tips:
- Start Slowly: Transitioning from structured shoes to barefoot can feel strange. Start by walking a few hundred meters on grass or sand and pay attention to how your gait changes. Your body will adjust quickly, but notice when and where your heel strikes.
- Don't Invest Upfront: If you're hesitant about dirty feet or the cost of minimalist shoes, start with inexpensive water-activity shoes. These offer a good introduction to barefoot walking without a significant financial commitment.
- Listen to Your Body: If your feet hurt more after wearing minimalist shoes, reassess their use. Stop wearing them if you experience continued pain and consult a podiatrist.
- Keep Feet Adaptable: Maintain the ability to wear other types of shoes for different activities. Over time, your feet may change shape, making it harder to switch back to conventional shoes. Gradually build up strength to avoid muscle strain.
Many minimalist runners and walkers don't wear thin-soled shoes all the time. Despite my satisfaction with barefoot boots, I still want to use climbing shoes or ski touring boots occasionally. Exclusively wearing barefoot shoes might lead to an extreme lifestyle change, so it's good to maintain versatility in your footwear choices.
