How Barefoot Running Shoes Work

Between going truly barefoot and wearing traditional running shoes, you'll find innumerable nuances of coverage and functionality. What passes for barefoot running shoes runs quite a gamut, so let's examine the primary types of minimalist shoes intended to be worn by runners. Later on in the article we'll talk more about different brands and the features to watch for when you go to buy this type of footwear.

You might have noticed by now that one thing all these types have in common is the lack of physical support for the foot, which is the whole idea. So is all that talk over the years about getting the right running shoe to support your foot a bunch of hooey? Can barefoot running shoes really do anything to prevent injury, or is it just a crazy fad that's going to send runners to the doctor's office?

As we mentioned earlier, minimalist shoes are designed to provide the improved balance and foot and leg strength you get from the barefoot experience while simultaneously protecting feet from road hazards. But how successful are they?

Christopher McDougall's 2009 best-selling book "Born to Run" quickly became barefoot running's manifesto. It spawned a surge in the popularity of barefoot running and in barefoot running shoes. Unfortunately, it also seems to have spawned a rise in the reports of plantar fasciitis [source: Fitzgerald]. This painful heel condition is the result of too much stress on the plantar fascia, which normally helps cushion your landing while walking or running by providing arch support. Most barefoot running shoes try to add just enough cushioning to prevent this very common running injury [source: Mayo]. What these shoes don't do is provide arch support, which still leaves a significant risk for plantar fasciitis. But is that risk inevitable for barefoot and minimalist runners? Some would argue not.

Barefoot running enthusiasts often claim that running in overly cushy shoes encourages poor form, while running unshod or minimally shod allows your body to provide the necessary feedback to your brain to let you know when you're overtaxing your frame and muscles. In "Born to Run," McDougall colorfully describes a trip to Mexico during which he encounters a tribe that runs all the time in nothing but thin sandals yet suffers few injuries. He credits their nearly-barefoot running and the good form it produces for their low injury rate.

The story of our lost connection to our body mechanics goes something like this: Our feet are built amazingly well and should be flexible and strong by nature. Supportive, cushiony shoes have allowed our feet to get away with some major slacking, causing atrophy in the muscle groups of the foot and ankle. Barefoot running proponents claim that this weakness, caused by the very shoes we thought were protecting us, is to blame for many common running injuries. This muscular weakness can't be reversed all at once. It's a good idea to progress slowly and use barefoot running shoes to transition toward barefootedness so your feet gain strength gradually.

A side benefit of barefoot running shoes is the protection from the environment they offer. Besides natural hazards such as rocks, runners have to watch out for human-generated debris like metal and glass that would spell a quick end to anyone's barefoot running. The minimal rubber sole of a barefoot running shoe is usually enough to keep the worst from happening.

If you think you want to give barefoot running shoes a try, how do you know what to buy?

After ignoring what they probably took to be a fad at first, the big athletic shoe manufacturers are now in the barefoot running game. What's good and what's a gimmick? Here are a few tips to help you find the best buy.

A flat sole is a key component of barefoot running shoes. The drop, sometimes called the differential, is the difference in the thickness of the sole under the heel compared to its thickness under the toe. Ideally this drop is zero, which promotes better running form by encouraging you to land on your forefoot. Most shoes today have a drop of 12 millimeters, while the drops in minimalist shoes are usually much less.

In a market full of companies touting how minimal their shoes are, durability also becomes an issue. Will a thinner sole last long enough to be worth buying? Research the life expectancy of the brands you're considering.

Some companies offer insole inserts with their product lines to help runners successfully make the transition from traditional running shoes to barefoot running. These inserts allow you to decrease the shoe's arch support as your foot gains strength. If a product line offers these inserts, you're likely to have greater success transitioning to minimalist running.

Weight is another factor to consider. Most barefoot running shoes fall in the 5 to 6 ounce (141 to 170 gram) range, which is lighter than the average running shoe. Most runners don't need to worry too much about an ounce here or there, but if you want to replicate the barefoot feeling, then the lighter your shoes, the easier it is to convince your feet they're naked.

Try to test run different brands of barefoot running shoes before buying. For a lot of us, that's easier said than done; specialty running stores aren't always accessible. If you're stuck ordering online, be sure to follow any fitting guides associated with your shoes.

For the DIY enthusiasts, there's always the option of making your own barefoot running shoes [source: Instructables]. While they probably won't stand up to a marathon, they might be fine for shorter jaunts. Exercise caution with any minimalist shoe, but be especially careful if you go the home-made route.

Not everyone agrees that you should ditch your arch supports and thick soles. There's a real risk of plantar fasciitis (and other injuries) from the greater stress you're placing on your foot while running in minimalist shoes. Podiatrists also note that not all feet are created equal; runners with medical issues such as numb spots, flat-footedness, high arches, or other problems should not even try running in barefoot shoes [source: Ignelzi].

The newest studies show that barefoot shoes may not offer many benefits in terms of form. Instead of naturally helping you find your "true" form, they may simply shift stressors to other parts of your body, resulting in injuries [source: Reynolds]. In short, you may find what many (former) barefoot runners already have -- minimalist shoes can be a hazard instead of a help.

In additional to declining minimalist shoe sales, companies have suffered other difficulties. Vibram, which helped popularize minimalist shoes, settled a class-action lawsuit by paying nearly $4 million in early 2014. As part of the settlement, the company is required to stop touting health or strength benefits of its barefoot shoes until it can produce scientific proof. To date, it hasn't.

Yet in spite of that PR setback, there's no doubt that plenty of runners have found success and comfort in barefoot running. If you want to try barefoot running, consider talking to a podiatrist to see if there are any issues with your feet that would cause an increased risk for injury with minimalist shoes. If you get the go-ahead, transition slowly using barefoot running shoes to avoid doing nasty things to your feet. Start with shoes that have limited arch support and padding, and maybe go with a smaller drop in the sole. There's no set time schedule for this transition. Listen to your body.