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Pros and Cons of Barefoot Style Sneakers
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A primer on minimal running shoes and how to decide if they’re right for you
By now I’m sure you’ve seen someone running the streets in “shoes” that look like gloves for their feet, complete with crepe-thin soles and individual toes. No, they aren’t part of a frog costume, though they might tie one together nicely. They’re called minimal or “barefoot” shoes and are part of an increasingly popular less-is-more mentality in the running world.
Rather than your typical thick-soled, well-padded athletic kicks, many runners are opting for the back to basics approach, claiming all sorts of benefits from the change in footwear. Could changing your running style from the ground up help with weight loss in Phoenix and Scottsdale? Here’s the lowdown on minimal shoes and some pros and cons to help you decide if they’re the right fit for you.
A Minimalist History
Obviously, the idea of barefoot running is nothing new, as running has been around significantly longer than shoes have. But up until the mid-70s, when our modern-style running shoes became more dominant, the majority of runners used light-weight shoes with little padding. Feeling uncomfortable in the shoes he was provided (and having trained without them all along), famed Ethiopian runner Abebe Bikila even won the 1960 Olympic Marathon completely barefoot.
Improved Technique, Increased Strain
To many, the main benefit of wearing minimal shoes, or no shoes at all, is that it drastically changes the style in which you run. Runners who wear regular, cushioned running shoes tend to land hard on their heels, which can slow the body’s momentum considerably. Barefoot runners, on the other hand, land and push off with the front of their feet, directly underneath the body’s center of gravity. This kind of technique is more efficient, as it takes advantage of the body’s natural momentum and uses up less energy. Here are some additional benefits barefoot shoes have:
- More efficient. Minimal shoes take advantage of your body’s natural movement, while carrying less weight around with you will always contributes to faster, more efficient running
- Better balance. Studies show that minimal shoes improve your proprioception, or perception of how your individual body parts are positioned and employed in space.
- Work your muscles. Minimal shoes require you to use muscles that regular shoes won’t and make all your muscles work harder.
Despite their advantages, here are some drawbacks:
- Requires adaptation and caution. Acclimating your body to minimal shoes takes time and training to avoid injury. Reduced padding also means you’ll need to watch out for sharp or hard objects that may hurt the bottoms of your feet while running.
- Shoe odor. After running in them barefoot a few times, they certainly aren’t going to smell like fresh air and roses. Some models have odor control technology, but some stench seems like an unfortunate inevitability, especially after frequent and continued wear.
- Style. Though shoe companies are putting out more and more varied styles of minimal footwear, some consumers may be scared away by the hobbit-from-the-future look of many popular minimal shoes.
Going minimal also requires a good deal of adaptation—most of our bodies aren’t used to the kinds of stresses that barefoot or minimal running entail. To effectively run minimal, your leg muscles need to lengthen, and the whole process will use muscles that your body may not have used before. If you decide to join the barefoot craze, you’ll need to ease into it slowly. Don’t just toss out your old running shoes and sign up for the next 10k.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
