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Minimalist shoes explained
Thin soles, zero drop and room for your toes: what makes a shoe "barefoot" and who it suits.
What makes a shoe "barefoot"?
- Zero drop: the heel is at the same height as the forefoot.
- A thin, flexible sole so you can feel the ground.
- A wide toe box that lets your toes spread naturally.
- Little or no cushioning or arch support.
- Light weight.
Why people wear them
Many runners and walkers like the ground feel and the freedom of movement. Others wear them every day because they find them more comfortable than narrow, stiff shoes. Research on injury prevention is mixed: barefoot shoes change how you run, but they are not a guaranteed fix for injuries.
The main styles
- Toe shoes, such as Vibram FiveFingers, with a pocket for each toe.
- Running sandals, such as Xero Shoes, inspired by traditional huaraches.
- Wide-toe-box trainers and everyday shoes that look like normal footwear.
Choosing your first pair
For walking and everyday use, start with a slightly thicker sole (around 5–6 mm). For running on smooth surfaces you can go thinner. Most importantly: take it slowly — see our transition planner.
General information, not medical advice. If you have foot, ankle or knee problems, diabetes or poor circulation, speak to a GP or physiotherapist before switching to barefoot shoes.