3 differences between Minimalist Shoes vs Barefoot
There is a monumental difference between being running barefoot and running in minimalist shoes (Vibrams, Vivo, Terra Plana, Nike Free, Aqua Socks etc.). Let’s explore 3 of the biggest differences between the two, although this information applies more generally:
(1) Feedback Loop. The difference between what you feel when your feet are directly touching the ground versus touching the ground through shoes is immense. The most sensitive areas of your body are your hands, lips, face, neck, tongue, fingertips and feet. Covering any of those areas would obviously reduce sensitivity, correct?
Here’s a simple exercise to illustrate the difference: take an object and hold it in your hands. Feel the texture, the firmness, the warmth, the shape. Now put a glove on your hand. Try the same thing. You can still kind of tell what the object is. The texture information disappears, along with your assessment of the object’s heat and your ability to apply correct pressure. This is what happens when you put a glove on your foot!
Of course the thinner the (foot) glove, the more feeling that can pass through, though it can never be the same as without that glove. That information isn’t earth shattering, it’s obvious once we apply reason.
When a person makes a transition from the typical running shoe to a more minimalist shoe, think of it as a person taking off their heavy duty mittens and putting on a pair of thin gloves. The sensation at first can be overwhelming as new information is being provided. Logically, removing the thin glove will provide even more feedback.
While we run (or other exercise) we are forcing our body to adapt. I would prefer to give my body as much information as I can in order to change in the most beneficial manner.
(2) Cost. Things cost money. You only have so much money. With me so far?
If you don’t spend money (or as much money) on shoes, you’ll have money to spend on other items, or to save for that special day you find out the chimney in your house is now leaking.
There are hundreds of thousands of people whose sole job is to convince you to buy things. They don’t care what it is, their job is to sell what the company tells them to sell. Market it, spin it, convince you that you can’t live without it.
The story of how the diamond has been marketed is a great example of people being sold something they don’t need.
(3) Being barefoot bothers others. For some reason, folks hate seeing things that are different. It irks them to no end when you don’t conform. Seeing you barefoot can make people very uncomfortable.
Why is he barefoot? Doesn’t he know he’s going to catch some awful disease, step on a hypodermic needle, and follow it off by crawling through a field of broken glass? There is a social stigma attached with being barefoot in places where others do not expect it, which can be pretty much anywhere.
When not running, or some other form of strenuous exercise, minimalist shoes serve mostly to protect those around you from feeling this anxiety.
There is a great statement on twitter regarding this very thing: “Minimalist shoes fulfill the need of those around you for you to not be barefoot.” -@rmgraham
What are your thoughts on the differences between the two?
Its all pretty subjective. Whats wrong with just doing what works for you. There is no one size fits all. I run in Nike frees and I love them . It seems to reduce all my back pain and knee injuries. For many of us less is more
but barefoot doesn’t seem to make sense for me on a full time basis. Perhaps because I live in the Rockies at 10,000 feet and snow-ice and road salt are not foot friendly much the 20 below morning temperatures. Can feet get frostbite ? You better believe it
HAving said that I did come across a hypodermic needle the other day in the local park.
Good Points Claude. My apologies if I came across as being “there is only one way to do things”. I actually just got back from running 10 miles in VFF as the temperature outside is 25F and my feet definitely can’t take that. You’re right, feet can definitely get frostbite and I’ve seen pictures. It’s not pretty.
The point I was trying to make is that minimalist shoes are not the same as being barefoot.
I don’t go mittenless/gloveless outside when it’s cold out just for the hell of it, I put protective coverings on. I also put a hat on. I treat my feet no differently.
I believe it’s important to be pragmatic above all else.
i do lkie hte nike freee’s too, not sure if they’re close to barefoot running like the VFFs, im still debating.. a good comparison is here:
http://barefootrunningshoes.org/2009/10/08/nike-free-versus-vibram-five-fingers-10-points/
i wonder how long it takes to get used to the VFF’s
I’ve been wearing VFFs pretty much full time for about a year and a half; it takes about a week to get used to walking in them, two if you walk a lot. It takes a lot longer to condition your calves to run in them with a stride that is natural. Weather is also a consideration; it’s below freezing outside as I write this, and I don’t walk very far in the VFFs or the cold gets through.
VFFs are as expensive as the average shoe, but they last a long time as long as you don’t do sprints on concrete sidewalks (which are like sandpaper on Vibram’s rubber compound). My first pair lasted a little over a year, and I may be able to patch them with Shoe Goo (or similar) for use as beach shoes (another month or two of use). I think this is because there is no padding to go soft, no hard shank to break or bend, and because abusing the shoes pretty directly abuses your feet (which hurts and makes you want to stop).
I love my VFF’s. I agree, there’s no ‘one size fits all’. I do agree with other ‘real’ barefooters, near shodless is NOT shodless. I did run about 5-7 times (on asphalt) purely barefoot before I got the VFF’s. I worked my way up from about 1/2 mile the first time to about a mile the last few times. Not being a runner, who would have thought I could easily run a mile….barefoot!? The feeling is wonderful and exhilerating. I wanted to go FARTHER, something I’ve NEVER wanted to do when starting running. So, true nude foot barefooting truly teaches you about the proper form required for barefoot running. In switching to VFF’s (just for comfort of not poking my feet), I did have instep and ankle pain. I didn’t really run through it. I rested and gently started back when I’d have pain. I’d stretch my insteps a LOT. (swimmer’s stretch). I now run 4+ miles in VFF’s with no pain, before or after. I love it. Anyways, key thing: read up and PRACTICE your form. Just yesterday, I ran and pretty much focused on trying to make sure every step felt good. No pounding or pain. I can feel my feet getting stronger. Calves and shins too. It’s awesome!
You’re exactly correct about the fact that running barefoot (or, for that matter, running in huaraches) bothers certain people. It’s hard to say why this is, so I suppose your explanation is as good as any.
In more or less descending order, I’d characterize other people’s reactions when they see me running barefoot as follows:
1.) Pretend not to look
2.) Can’t look away
3.) Annoyance
4.) Beaming smile
If I could somehow mount a cam on my chest to monitor all of these reactions on any given run, the resulting video would be wildly entertaining.
How do you run barefoot and deal with stepping on pebbles or twigs, aside from other stuff, that can be very painful? do your feet get used to stepping on those things?
It’s really not a big deal at all. You get used to running on, or avoiding those types of things.
This article seemed like innuendo for the condom vs no condom debate.
recently started running barefoot and love it.. but I seem to have a problem with tripping.. I seem to drag my forefoot before placing it. Happens toward the end of a 2 mile run (I am a beginner) am I just tired and pushing things to fast?
I’ve dragged my foot a few times. I think I still have a scar to show for it. I think the issue is just getting a little bit sloppy/tired. Besides, if you drag your foot once, wow, does that hurt. That serves as a pretty good reminder to pick your darn feet up!
I have been barefoot running for 3 months and found that my feet are getting stronger, i take my aqua shoes with me and when i feel my feet have had enough i put them on. I live in the UK and the roads are very sub standard, lots of peebles, my foot strike is a lot lighter now and so my feet have learnt to glide over rough surfaces like peeble, bricks and even glass, i have started trail running and the same thing happenes, love peoples reaction when i run past them , its great. I believe common sense prevails when choosing footwair !
Well, I am a skeptic. So I have been really paying attention to every blog on every website I read. I must say that I am starting,just starting, to believe in this barefoot thing. I am a very big guy,255lbs 6′4″ muscular Ironman. I thought that going barefoot would really hurt.It does. Only in the beginning though! I started on my treadmill this winter( I live in Canada) and the key for me is SLOW and not too far.It’s going on week 2 for me and my chronic back pain has definitely faded.A worthy and interesting read is “Born to Run”. This book sold me the idea of giving it a try,after all humans have been shoeless for millions of years.I am going to buy some “VFF’s” for the spring.I run on a gravel road most of the time and I’m affraid of landing on a sharp rock my eyes don’t pick up.
My wife says she is going to make fun of my silly shoes !
Ben
Being a skeptic is good. I am a skeptic too, which is why I try things for myself and attempt to learn as much as possible. Glad to hear you’re doing well.
Check out some of the other articles, I love “Born to Run” and I also think you could end up running on gravel barefoot if you gave it a try, but VFF’s would definitely dull the senses.
Congrats on the lessening pain, that is definitely amazing.
I’ve been running in Nike Frees for over a year as my primary running shoe (3-4 times a week, 3-5 miles at a time) and have recently started transitioning to VFFs. Wow, did my calves HURT after my first very slow, short run. By the following week, I felt pretty good (calves feel stronger) and after 1 incident of stubbing my toe after getting a bit lazy, boy, I see what you mean. I’ll never do that again. Running in minimalist shoes (and barefoot, even more) really does make you hyper aware of your body’s relationship to the environment.
Interestingly, I have noticed a lot less knee pain since moving to thinner-soled shoes, which had sidelined me while training for my first marathon. My whole body feels a lot better, and when I wear heels of any height now, I can immediately tell how they pitch my body forward in an unnatural way. (It’s just too bad I love the look of heels so much, or I’d wear my VFFs everywhere.)
I can’t see EVER going back to my gigantic Brooks Adrenalines, which feel like I’m wearing enormous king-sized pillows strapped to my feet.
I’m very interested in going completely “al fresco” in bare feet. I tried it for about a quarter of a mile down the sidewalk, and my feet felt like they’d been rubbed across sandpaper. Slow is the key, I guess.
Slow and steady, especially at first while you’re understanding where you initial limits are, is definitely the best approach.
I get and agree with your points. Everyone should have the freedom to go barefoot when they want – in a restaurant, the office, the grocery store, etc. Once you have “freed” your feet, it is difficult to be in constraining shoes all the time. Imagine if we were forced to wear gloves all the time! I was recently forced to run in trail runners after months BF / MS running and I tore my calf muscle – first time this has ever happened. I find the best running surfaces are nature made. Man made surfaces to tend to be harder on the feet.
Hey guys,
I too am new at the barefoot running and have found it to be the only thing that is giving me relief fromt the dreaded Plantars Fasciitis. But I need some shoes for the cold and snow around here. I bought a pair of New Balance 550 racing flats and they are alright, except too hard in the forefoot. Anyone have any suggestions for some minimalist shoes that are cheap and comfortable? (aside from the VFFs).
Thanks
Paul,
Take a look at:
Feelmax
Vivo Barefoot
Skora
I have no experience with any of them, only know they exist. The VFF Flow were wonderful for me in the snow this winter, any reason you don’t like those?
Thanks Rob, for the quick reply.
No, I haven’t tried the VFFs. Don’t know if I’m ready for something that thin. But then, I don’t know until I’ve tried them do I?
At any rate, I am a little conservative and would like to wear something that at least looks a little more like a shoe.
I’ll check into the Skoras and Feelmax.
Any other ‘across the counter’, ‘cheap’ shoes that you can think of? Someone recommended the Saucony Bullet; another said try the Mizuno Wave Universe 3.
Any opinion?
Thanks, Paul
Well your best bet is go completely barefoot, then ease into transitions shoes. If that is what you’re interested in.
You just need to do less and ease into it, check out some of the other posts if you haven’t.
With regards to other shoes that look like a shoe:
- Water shoes (some people swear by these, and they are very cheap)
- Racing flats
I don’t have any other advice on this type of thing since I could care less what people think, especially while I’m out running!
I think you would do fine in a pair of VFF’s as long as your ease into it. But everyone needs to find out on their own.
Best of luck!
Since I have authored much of the original research regarding the bare foot in running and its advantages, I feel responsible to counter incorrect ideas regarding minimalist shoes. There is no evidence that minimalist shoes are superior to thin soled running shoes (racing flats) that preceded them. I consider them simply as a attempt by running shoes manufacturers to exploit runners through misleading marketing indicating that they resemble running barefoot – which is false. The detailed arguments can be found at my website
http://www.stevenrobbinsmd.com/
Barefoot runners should realize that the human foot is best adapted for running on naturally deposited ground. Running barefoot on man made surfaces certainly represenst some additional risk of injury, the magnitude of which is not known, but probably lower than running without shoes. Shoes are required to extend the running season in regions with severe winters, and for use on extremely low frictional resistance man made surfaces.
Steven Robbins MD
Thanks for commenting Steven. I am always interested in corrections, although it’s not altogether clear exactly what you’re correcting.
If it is true as you say “Running barefoot on man made surfaces certainly represents some additional risk of injury, the magnitude of which is not known”, then what research do you have to support it? What additional risk of injury are you certain that exists? I know the foot strike is different, but have not derived the same feeling from reading research myself (e.g. Surface effects on ground reaction forces and lower extremity kinematics in running.).
I’m sure everyone who reads this is always looking to understand more.
I really enjoy running barefoot on occasion, especially on trails. But because I’m a high school distance runner, I don’t get the chance very often. My coach is extremely spectacle of anything out of the ordinary (barefoot, VFF’s). I do however own a pair of VFFs and enjoy running in them on easy, less technical trails. However I did about 10 miles on a very technical trail last fall and nearly broke my pinky toe about 4 times. I ended up not being able to run for a week. So I’m looking for a minimalist shoe that is actually a shoe (my toes are all together). It’d also be a plus if it was semi normal looking so I could put it past my coach haha. And somewhat of a tread would be helpful because slipping on rock pretty much sucks.
I think Steven was saying that he believes minimalist shoes to be equal to racing flats and that either would be good enough for a minimalist runner.
@Scott – This is probably what you’re looking for. Although a standard racing flat might suffice as well.
And I think you’re right about Steven. I’m always interested in how things go for you, so keep me posted!
I ended up getting the Nike LunaRacer racing flat. It had the least cushioning of any flat in our local running store, so I figured it’d be the best I could get on short notice. So far its working out, its nice to be able to warm up and then race in the same shoe. Im still running barefoot a lot though. Im hoping to get one of Terra Plana’s new shoes when they get them back in stock (the evo).
Thanks for the article, it was a good read.
I am starting to get into barefoot running too, currently using Vivobarefoot.
I look forward on more updates from you
You are welcome, and more updates are a coming! Hopefully less trivial information.
I have just started using VFFs and I found that walking in them left me with blisters on the bottom of my heel. I’m not used to blisters in that area of my foot. I have come to the conclusion that I may just have to toughen up the bottom of my feet; thus, I’m just going barefoot. I’m sure VFFs are good but they are expensive and if your feet can handle it, why spend the money.
I’m wondering about all the expense of the minimalist shoes…why not just go to the thrift store and get a pair of well-used Keds or something that is flat and has no support…seems like that would do the trick just as well as some expensive pair of minimalist shoes. Maybe you could even take the sole out of the Keds to make them even thinner?
Minimalist shoes aren’t necessary. Many people use water shoes, or hurraches, or barefoot.
They key is experimenting and seeing what works best for you. Obviously the cheaper the better!
Hey I have been running in a pair of the classic VFF. I heard about this stuff and I thought I would try it out. I was having pain in the ball of my foot when I was training for my first marathon last November. The first time I wore the VFF I ran a mile and a half went swimming and tried to run home but the ball of my foot was so swollen that I had to catch a ride home and I had to ice my foot. In retrospect, I could hear my foot slapping the pavement and from what I understand that is not a good thing. I am trying to be patient but it is frustrating because I can run much farther with my stability shoes on. I watched some google videos or youtubed some stuff so maybe I should not be afraid of running on the asphalt or maybe I should actually take my shoes off? What do you think?
Are you a heel striker with shoes? It makes a huge difference.
If you are, checkout my thoughts on transition if you haven’t:
http://shodless.com/how-can-a-runner-transition-from-sneakers-to-barefoot/barefoot/
I just started running barefoot and loved it from the first few strides. Unfortunately I did my first mile and a half on a freshly surfaced high school track (read “mucho blisters”). But later went out again with VFFs and loved that too.
In sharing my new pursuit with co-workers one of them from India spoke up and said that in her upbringing it was often said that going barefoot helps promote general mental wellbeing. That it’s believed there is a connection between the heart and feet. In addition it was encouraged to have natural wood floors, not carpet, because it helped with the barefoot experience and promoted happiness. I found that very interesting.
I’m hooked on running barefoot; until I get my mileage built back up (5 runs/week of 90+ mins.) I have grassy/dirt areas to run on. However, I live in a city (Norfolk, VA) and inevitably will need to do some 12-13 mile runs on the streets/sidewalk, where there is plenty of broken glass and other debris where running barefoot would just be foolish. Which type of footwear is the next best thing? Sandals/huaraches, VFF’s, Terra Plana Evo’s, ??? Thanks for your help,
Pete
The best footwear is definitely dependent on your feet, and your preference. I am currently preferring VFF and dabbling in Huarache’s for your type of thing. VFF have been the best to me, however some people literally can’t wear them due to sizing issues. Your best bet is to experiment, perhaps starting very cheaply with something like water shoes.
I had foot pain a few years ago and naturally saw a podiatrist who put me in (expenisve) custom orthotics. I hate them. Prior to this, I wore shoes as little as possible, only outside. The shoe fit guy told me the worst thing is to go barefoot. I was bummed since I did not like to wear shoes. Well, fast forward to now and my feet still hurt, so I will try walking barefoot again and trying to strengthen my foot muscles. I have genetically short tendons which caused me to toe walk all my life. But if my feet are going to hurt anyway, I would rather avoid the clunky, ugly, uncomfortable, ridiculously expensive orthopedic shoes. Here’s to no shoes!
Take it slow and I hope you are pleasantly surprised. Attitude can have a big impact.
Can’t say that the vibram shoe feel like barefoot running and barefoot walking. Not really a minamilist. Read more on research by this doctor Steven Robbins: http://www.stevenrobbinsmd.com . Enjoy the conversation