During my many years in the fitness industry, I’ve heard every new trend under the sun—electrical stimulation suits, vibrating foam rollers, blood-flow restriction cuffs… and then there’s barefoot running. When it first started making headlines about a decade ago, it was all the rage. Vibram FiveFingers shoes flew off shelves, forums lit up with people ditching their cushioned trainers, and “Born to Run” became the unofficial barefoot running bible.
But here we are now, years later. Most people are back in their trusty Nikes or Brooks. So, was it all just hype? Or is there actually solid evidence to suggest barefoot running has genuine benefits?
Let me take you through what I’ve learned—and why, despite the trend dying down, I believe barefoot running does have a place for serious runners and recreational joggers alike.
Why Barefoot Running Became a Thing in the First Place
The idea behind barefoot running is relatively simple: modern running shoes, with their thick soles, high heels, and arch support, may actually weaken our feet over time. By constantly supporting our arches and softening impact with heaps of cushioning, we’ve potentially lost the natural strength, flexibility, and proprioception (body awareness) our feet evolved to have.
Supporters of barefoot running argue that ditching shoes (or using minimalist ones) helps restore our natural gait and strengthens the muscles, tendons, and ligaments in our feet and lower legs. This, in turn, can reduce the risk of injury and improve running efficiency.
Sounds reasonable, right?
What the Science Says: Not Just Hype
Now, I’m not one to jump on a bandwagon without evidence—and thankfully, we’ve had plenty of studies since the barefoot craze kicked off to help us separate fact from fiction.
Foot Strike Changes
One of the most consistent findings in the research is that barefoot runners tend to shift from a heel strike (which is common in cushioned shoes) to a midfoot or forefoot strike. This changes how forces are distributed when you land. Instead of that jarring shock up through the heel, the calf and Achilles tendon absorb more of the impact.
A 2010 study from Harvard (Lieberman et al.) showed that habitual barefoot runners generate less collision force compared to those in traditional shoes. That could mean less stress on the joints and fewer impact-related injuries over time.
Strengthening the Feet
Going barefoot (or wearing minimalist shoes) activates more muscles in the foot and ankle. Several studies, including one published in the Journal of Foot and Ankle Research, found that runners who transitioned to barefoot-style shoes experienced increased foot muscle volume and arch stiffness after several weeks.
Think of it like this: your feet are packed with muscles, but if you’re constantly in overprotective trainers, you’re not letting those muscles work. Over time, that leads to weakness—just like putting your arm in a sling for weeks.
Injury Rates
This is where things get a bit muddy. Some studies show fewer overuse injuries (like shin splints or plantar fasciitis) in barefoot runners. Others suggest that, especially during the transition period, injury risk may actually increase due to the sudden change in loading patterns.
But here’s the catch: in almost every case where barefoot running “caused” injury, the common factor was doing too much, too soon. You can’t run 10k on concrete barefoot if you’ve spent the last ten years in cushioned stability shoes. You have to build up gradually. Think of it like strength training—you wouldn’t go straight to deadlifting 150kg on your first day back at the gym.
So, Is it a Fad? My Verdict
Honestly? No. It’s not a fad. The science supports it—if it’s done correctly.
The problem isn’t barefoot running itself. The problem is how it was marketed: as a miracle fix, a one-size-fits-all solution that was somehow more “natural” and therefore superior. That’s what turned it into a trend. People ditched their supportive shoes overnight, got injured, and then swore off it completely.
But beneath the noise, the core principles make sense. Strengthening the foot, improving proprioception, promoting a more efficient running gait—these are real, measurable benefits. I’ve seen it in myself and in clients who’ve made the switch gradually and intelligently.
Who Should Try Barefoot Running?
If you’re dealing with chronic injuries that traditional shoes haven’t helped—like recurring shin splints, knee pain, or plantar fasciitis—then trying barefoot-style training might be worth exploring. Likewise, if you’re someone who wants to improve foot strength and mobility, it can be a game-changer.
That said, it’s not for everyone. If you’ve got structural foot issues (like severe flat feet or bunions), or if you run exclusively on concrete, you’ll need to be careful. A podiatrist or physio with experience in barefoot mechanics can help assess whether it’s right for you.
How to Transition Safely (If You Decide to Try It)
I always tell clients the same thing: don’t throw your shoes out just yet. Here’s how to ease into barefoot running:
- Start with walking – Spend some time each day walking barefoot at home or in barefoot-style shoes to build up strength.
- Use minimalist shoes as a stepping stone – Something like the Vivobarefoot or Merrell Vapor Glove can help bridge the gap between trainers and full barefoot.
- Run short distances – Begin with 5–10 minutes on grass or a track, and slowly increase duration over weeks, not days.
- Strengthen your calves and Achilles – These areas take more strain in barefoot running, so prep them with targeted exercises.
- Listen to your body – If something feels off, pull back. This isn’t a no-pain-no-gain scenario.
Not for the Trend, But for the Benefits
So, where do I stand? I believe barefoot running is underrated, not overrated. It’s not for everyone, and it’s not a silver bullet—but when approached thoughtfully, it can improve strength, movement quality, and even reduce certain injuries.
If you’re just in it for the TikTok clout, then yes—it’s a fad. But if you’re serious about long-term performance, running longevity, and getting the most out of your body, it’s absolutely worth considering.
Like most good things in fitness, it works best when you respect the process.