🏃‍♂️ Running in barefoot shoes – a natural step towards healthier feet and more efficient running

Running is one of the most natural movements of the human body, but modern runners have changed it more than we think. Classic sneakers with thick soles and strong cushioning provide a sense of protection, but at the same time can alter the natural biomechanics of running and lead to problems with joints, feet, and overall posture.

Barefoot footwear allows the foot to move naturally, activating muscles, ligaments, and tendons as evolution intended. Instead of relying on artificial support, the body uses its own mechanisms for cushioning and stability.

Is it really better? Scientific research and runners' experiences show that it is.

1. A more natural way of running and reduced risk of injury

One of the biggest problems of modern sports footwear is forcing heel strike – runners often land their heel first on the ground, which causes greater stress on the joints, especially the knees and hips.

Barefoot running encourages landing on the midfoot or forefoot, reducing impact forces and allowing the body to better absorb energy with every step.

📌 A study published in the journal Nature (Lieberman et al., 2010) showed that runners in minimalist footwear generate significantly lower impact forces compared to those who use classic sneakers.

“If you don’t think you were born to run, you’re not just denying history. You’re denying who you are.”
– Christopher McDougall, Born to Run

This study confirms that a more natural running pattern is not just a theory – it is biomechanically safer and more energy efficient.

2. Strengthening the muscles of the feet and lower leg

When we constantly wear shoes with thick soles and support, the muscles of the feet become lazy. This can lead to weak arches, problems with plantar fasciitis, and knee pain.

Barefoot shoes allow for more active engagement of foot muscles, thereby strengthening the lower leg, Achilles tendon, and ligaments.

📌 Research from Harvard University (Warne & Warrington, 2014) showed that runners who switch to barefoot running develop stronger and more stable feet , while excessive cushioning in traditional sneakers can lead to muscle atrophy.

By increasing foot strength and stability, runners can reduce the risk of injury and improve performance.

3. Better proprioception and balance

Proprioception is the body's ability to sense position and movement in space – crucial for stability and injury prevention.

Traditional sneakers reduce contact with the ground, while barefoot footwear allows for direct feedback from the surface, improving balance, reflex reactions, and stability.

📌 A study published in the Journal of Sports Sciences (Hall et al., 2013) confirmed that runners in barefoot shoes have improved balance and a reduced risk of sprains and improper movements.

More sensation = better control over the body = fewer injuries.

4. Natural body cushioning – reduced joint pressure

One of the biggest myths is that running on hard surfaces like concrete is bad for your joints. However, research shows that proper technique is more important than the surface itself.

Barefoot running activates the body's natural cushioning mechanisms, including all the arches of the foot, knees, and hips, instead of relying on artificial padding in shoes.

📌 A study from the British Journal of Sports Medicine (Daoud et al., 2012) showed that runners using barefoot shoes have less stress on the knees and hips compared to those using thick-soled sneakers.

The body is made to move – it just needs to be allowed to work as it should.

How to safely transition to barefoot running?

If you have worn traditional sneakers your whole life, don't immediately switch to long-distance running in barefoot shoes! Your body needs time to adapt.

Here are a few tips for a gradual transition:

✅ Start with shorter distances and increase them gradually.
✅ Focus on technique – 170-180 steps per minute reduces joint pressure.
✅ Run on different surfaces – grass, sand, asphalt – to improve the stability and strength of your feet.
✅ Listen to your body – mild discomfort is normal, but sharp pain means you should slow down and analyze your technique.

Conclusion – is it worth trying barefoot running?

Barefoot running is not just a trend – it's a return to natural movement.

✅ Less stress on the joints
✅ Strengthens the feet and improves stability
✅ Better control and proprioception
✅ More efficient and natural running

If you want to run longer, faster, and with less pain, barefoot footwear may be the right solution for you.

📌 Ready to try it?
👉 Check out our selection of barefoot sports footwear!