Best Barefoot Shoes, Expert Picks for Hiking and Running

More and more people are discovering the benefits of integrating barefoot shoes into their daily routines. Whether it’s improving your balance at the gym, strengthening the muscles of your feet on daily walks, or improving your posture while running, there are a myriad of benefits to using barefoot shoes. But new terminology can also be daunting: stack height, zero drop, toe splay. To help you find your first pair, I’ve broken down the pros and cons of some of the best barefoot shoes from major brands with the help of experts. 

Best Overall: Vivobarefoot Primus III (Men’s) (Women’s)
↓ Jump to Review

Most Comfortable: Xero HFS II (Men’s) (Women’s)
↓ Jump to Review

Best Upgrade: Softstar Primal (Unisex)
↓ Jump to Review

Best Sandal: Luna Middle Bear (Unisex)
↓ Jump to Review

Best Hiking Boot: Vivobarefoot Magna Lite WR SG (Men’s)
↓ Jump to Review

Best for Winter: Xero Alpine (Men’s) (Women’s)
↓ Jump to Review

Best Altra Lone Peak Alternative: Xero Scrambler Low (Men’s) (Women’s)
↓ Jump to Review

Best Ground Feel: Vibram FiveFingers KSO EVO (Men’s) (Women’s)
↓ Jump to Review

Best for Little Kids: Vivobarefoot Primus Sport (Unisex)
↓ Jump to Review

Best for Big Kids: Xero Prio (Unisex)
↓ Jump to Review

Parkinson’s Test Case: Xero Xcursion Fusion (Men’s) (Women’s)
↓ Jump to Review

Merrell Vapor Glove (Men’s) (Women’s)
↓ Jump to Review

Freet Feldom (Unisex)
↓ Jump to Review

I’ve been wearing barefoot shoes exclusively for over a decade, on everything from thru-hikes to winter overnights to hours-long urban hikes. Over the years, my feet have become accustomed to the micro differences between different brands and models, and how or why they fit my feet and needs (or don’t) and might fit your feet or needs. My family also wears barefoot shoes, with my five year old providing feedback on my two picks for kids below.

Read Next: It’s Time to Give Barefoot Shoes a Try

As part of my coverage of footwear at Outdoor Life, I’ve also had the chance to help other people start or continue their barefoot journey. This helps to inform my perspective on how different styles and brands of barefoot shoes fit everything from narrow first-time barefooters to extra wide, high-volume feet.

Read Next: The Best Zero-Drop Shoes

If you’re new to barefoot shoes, remember that transitioning takes time. Start wearing your new shoes in limited bursts before ratcheting up the intensity and duration. The more time you give your feet to strengthen and flex, the more surprised you’ll be at what they are able to do and handle.

Men’s Sizes

Women’s Sizes

Pros

• Great fit for most feet
• Low stack height has a great minimalist feel
• Robust and long-lasting
• Comes with free access to their barefoot fundamentals course

Cons

• Expensive
• Doesn’t fit as well if you have higher-volume feet
• Visually identifiable as a barefoot shoe

Key Features

• Weight:
  12.8 ounces
• Stack Height:
  5mm
• Removable 3mm insole

When you talk to people who have been wearing barefoot shoes for a long time, the Vivobarefoot Primus comes up repeatedly. It’s the shoe that ticks all the boxes: It has a great foot shape, a low stack height, and is surprisingly robust. I’ve worn the Firm Ground version of this shoe (my pick for the best minimalist shoe for hiking and trail running) over 800 miles for thru-hiking and trail running, and it was just as serviceable at the end of that time as it was at the start (even if some of the lugs had worn down smoother than I would have liked). My husband and sister also wear the Vivobarefoot Primus; my daughter wore the kid’s version for years. 

The Vivobarefoot Primus Lite is narrowest at the heel and fans out toward the toe, with a slope at the front that starts at the second toe. If you have a fairly standard foot, you’ll probably find this shoe’s fit is perfect. But if you have an unusually shaped foot — high volume or wide — then it may feel tight in certain places. (My sister, who helped me evaluate the best hiking shoes for wide feet, wears the men’s version of this shoe.) If this shoe is just a hair too tight, try taking out the insole, which increases the interior volume.

In the event the Vivobarefoot Primus Lite turns out to be your shoe of choice, I’ve got good news: Vivobarefoot has done a great job of maintaining the fit across styles. I own the Gobi Chelsea and have tested the Vivobarefoot Tracker (as well as several discontinued styles). All of these shoes fit my foot just as well as the Primus. Two exceptions to this are their newest shoe, the Motus, which is somewhat wider at the middle of the foot (it’s not a shoe you can wear sockless, either, if that’s your preference, due to some abrasive stitching around the tongue) and the Ultra Bloom water shoe, which runs extremely wide.

One of the biggest cons to these shoes is their price. They are more expensive than the comparable Xero or Vibram models. One benefit of going with this higher-priced shoe is getting access to Vivobarefoot’s “Barefoot Fundamental Course.” This online course teaches you about your feet and exercises to strengthen and stretch them, and which was recommended by the pedorthist I spoke to, Scott Socha. Also, in my experience, these shoes’ durability justifies their price tag. You’ll easily surpass the 500-mile mark that is standard with cushioned running shoes; I’ve gotten up to a 1,000 miles out of some pairs.

Most Comfortable: Xero HFS II

Men’s Sizes from Amazon

Women’s Sizes from Amazon

Men’s Sizes from REI

Women’s Sizes from REi

Men’s Sizes from Xero

Women’s Sizes from Xero

Pros

• Xero shoes fit a wider range of foot types than Vivobarefoot 
• Do not look like barefoot shoes
• Have waterproof shoes and boots that are appropriate for use in the snow

Cons

• Inclusion of foam detracts a touch from the barefoot experience

Key Features

• Weight:
  16.6 ounces
• Stack Height:
  9mm (2.5mm lugs, 2.5mm outsole, 2.5mm foam, and 1.5mm strobel layer)
• Removable 3.5mm insole

While Vivobarefoot shoes are designed to fit the ideal foot, Xero shoes are designed to fit a wider range of the actual feet humans have. This shoe will almost certainly accommodate you if you have a high-volume foot, toes that are an unusual length, or a beefy mid-foot. The downside to this is that if you do have a classic foot shape, then the Xero may not conform to your foot as well. When wearing these shoes, I sometimes feel as if my foot is sliding around no matter how tightly I lace them. But don’t take my word for it: The best way to find out if the Xero or the Vivobarefoot is the right fit for your foot is to try them. 

Something unusual about most Xero shoes, including the Highly Flexible Sole (HFS), compared to other barefoot shoes, is that they do use a very small amount of foam in their soles. When I queried Xero about this, they explained that the reason they use foam in their shoes is to provide protection against the ground without resorting to excessive use of rubber, which would make the shoe heavier. The amount of foam they use in their shoes is fairly negligible, making compression less of an issue over time.

You can’t wear something like the Hoka Clifton indefinitely because the 25mm of foam will eventually compress to 12.5mm. The HFS, which has 2.5mm foam, will compress to 1.5mm, which most people are unlikely to notice. Who may notice, however, are barefoot runners accustomed to the most minimalist shoes like the Vivobarefoot and Vibram FiveFingers. Like with the fit, this ultimately comes down to personal preference, and Xero shoes were recommended by a number of barefoot experts that I spoke with. If you like the fit of the Xero shoes, but not the slight squishiness of the foam, check out either their Speedcross or Prio models, which do not include foam. 

While the foam may be noticeable to some, what isn’t is these shoes in public spaces. As a gear reviewer, I’m constantly swiveling around to see what people have on, including their shoes. I can spot Vivobarefoots from down the block; They just have that barefoot look to them. Xeros? Not so much. I’m constantly surprised when I catch sight of the logo (the only true tell-tale sign). If you’re looking to try barefoot shoes, but don’t want to rock your whole aesthetic, then Xero is the way to go. 

Like with Vivobarefoot, Xero has done an excellent job of maintaining the same fit across their collection. 

Best Upgrade: Softstar Primal

Unisex

Pros

• Great fit
• Very comfortable
• Option to use Vibram Megagrip outsole
• Able to customize colors
• Spacious design also works well for individuals with girthier feet
• Made in the USA

Key Features

• Weight:
  1 pound, 1.1 ounces
• Stack Height:
  9.5mm
• No insole

Inevitably, after a few years or more of wearing barefoot shoes you’ll notice that your feet are a little wider than they used to be. And while some might still consider wide feet to be a fashion faux pas, among barefoot enthusiasts, wider is always better. And that goes double at the toebox, where you want to have the maximum amount of space possible to splay your toes.

The Softstar Primals that I tested had the most toebox room of anything that I’ve tried to date. I could spread my toes as far apart as I could in these shoes — what’s more, I found that when my feet had that option, I was more likely to splay my toes when navigating tricky terrain than I otherwise would have. While this shoe does run wide naturally with a very healthy interior volume, I was surprised to find that my foot didn’t slip or slide once I’d pulled down on the laces. 

Arguably one of my favorite parts about this was the option to use a Vibram Megagrip outsole. I took a spin on these through a local park with some unusually steep gravel slopes. Whereas in other barefoot shoes I had to take baby running steps down the slope due to their tendency to slip and slide, the awesome toe splay and stickiness of the Vibram outsole meant I could take long sure strides in the Primal Softstars. They performed even better on the 2024 Outdoor Life backpacking gear test, where I navigated everything from scree to snow wearing these and never wished for a different pair of shoes. They even worked fine to pull on a pair of the best ice cleats for hiking. 

So are there any downsides to the Softstars? Because they are made from leather, you need to take care in unusually wet conditions. (Softstar recommends using Nikwax’s Waterproofing Wax for Leather). And despite being made from leather, they don’t look conventionally stylish, as they have a fairly boxy shape. 

Despite the premium materials being used here — leather, Vibram outsoles — and being handmade in the USA, I was impressed that the Softstar Primals didn’t cost particularly more than other options I tested. While I would recommend going with something more mainstream for a first-time barefoot shoe wearer, these shoes are a great investment for anyone looking for a better fit or greater freedom of movement.

Best Sandal: Luna Middle Bear

Buy from Garage Grown Gear

Buy from Backcountry

Buy from Amazon

Pros

• Comfortable footbed 
• Padded back heel strap
• Deep lugs
• Vibram Megagrip outsole

Cons

• Y-strap gets twisted easily
• Adjusting the back heel strap takes some torque

Key Features

• Weight:
  14 ounces
• Stack Height:
  9.4mm + 4.5mm lugs
• No insole

From the Bedrock Cairns to the Xero H-Trail, there are a number of excellent options out there for barefoot sandals. But after testing some of the top models for a year, the pair that I go back to again and again are the Luna Middle Bears. What’s most noticeable about this sandal is how soft and comfortable the footbed and webbing are, whether I’m wearing the sandals loose for a day at the beach, or strapped down tight to chase down my kid when she zooms off on her bicycle. This is by far the best barefoot sandal for running that I’ve tested to date, with a padded back strap and zero hot spots.  

Plan to give yourself a few minutes when you first get this sandal to adjust the webbing correctly to your foot. In my experience, this was a bit of a bear to do the first time, but once the heel strap was the right length it was easy enough to loosen or tighten the main strap on the go. What continues to be annoying, however, is that the webbing used for the Y-straps (the bit in between your toes) tends to twist around, and, every so often, you have to spend a few minutes twisting it back again. But these are all minor quibbles. These are a great choice for barefoot sandals that can be used for a wide range of purposes.

Men’s Sizes from Amazon

Pros

• Great range of movement, including at the ankle
• Breathable
• Kept out dirt and other debris

Cons

• Expensive
• Slight arch raise built into the outsole aggravated the tester

Key Features

• Weight:
  11.5 ounces
• Stack Height:
  7.5mm
• Removable insole

Once you’ve been wearing barefoot shoes for a while, you start to take the freedom of movement for granted. Your toes can spread and your ankles can flex as much or as little as you need them to, basically the opposite of traditional hiking boots, which lock your feet into place and massively reduce ankle mobility.

On the latest backpacking gear test, Adam Tycaster, who has been wearing barefoot shoes for over a decade, tried out the Vivobarefoot Magna Lite. This was his first time wearing a high-top boot in nearly as long, and he came away impressed with its performance on tricky trail conditions. He had plenty of space in the toebox to splay his toes, excellent traction and ground feel, and full ankle mobility, thanks to extremely flexible material in the upper. But what he was most impressed by was how effective the Magna Lite was at keeping out dirt and debris. “I never had dusty or dirty toes the entire trip,” Tycaster said. 

One ding for the Vivobarefoot Magna Lite is that the outsole slightly curves up around the arch. While this isn’t exactly the same as arch support, which involves extra cushioning at the arch, it can still interfere with the functioning of the arch. “It doesn’t hobble me or stop me from going full speed,” Tycaster reported. “But I feel a difference in the arch that doesn’t spark joy.” 

Finally, while the Magna Lite features Vivobarefoot’s thermal insole, our tester found that even in summer, it didn’t provide enough insulation to comfortably cross lingering snowfields. 

Best for Winter: Xero Alpine

Men’s Sizes from Xero

Women’s Sizes from Xero

Men’s Sizes from REI

Women’s Sizes from REI

Pros

• One of the warmest barefoot shoes I’ve tested
• Flexible upper doesn’t inhibit gait cycle

Cons

• Waterproofing eventually starts to wear off
• Textured ruff collects snow
• Outsole isn’t ideal for snow or ice

Key Features

• Stack Height:
  7.5mm
• Weight:
  1 pound, 12.6 ounces
• Removable insole

At this point, I have a half dozen shoes that I’ll alternate between during the summer and shoulder seasons. But if there is snow on the ground, there is only one barefoot shoe I’m putting on: the Xero Alpine.

These are the only barefoot-style shoes I’ve tested that actually protected my feet from the cold of the ground while providing the full range of motion I’ve come to expect from barefoot shoes. I originally tried them out on an overnight snowshoe to Mowich Lake in Mount Rainier National Park. That trip saw temps dip well below freezing. I wore all my layers from dawn to dusk, but in the Xero Alpine, wearing nothing more than a single pair of ski socks, my feet were warm until well after the sun finally disappeared. 

In that initial test, my feet stayed completely dry for over 14 miles of snowshoeing. They’d be fine to trek through a mountain stream, I just wouldn’t stay there longer than you need to. (Over time, the waterproofing has slightly worn off, so plan to reup it depending on the conditions you’re expecting).

I did note, however, that the textured ruff at the top of the shoe had a tendency to collect snow, which would then stick to my leg and eventually melt. While this moisture didn’t travel further down the shoe (or impact my legs, which were protected by multiple other layers), it did mean that when I tried to leave the tent for a bathroom break in the middle of the night I found that my shoes were frozen in place, and it took some elbow grease to wrench them apart enough to slip back on.

Finally, while the Xero Alpine has more substantial lugs than other Xero shoes I’ve tested, I would prefer it to have a higher performing outsole than the Michelin one, such as the Vibram Arctic grip found in many of the best winter hiking boots. 

Best Altra Lone Peak Alternative: Xero Scrambler Low

Men’s Sizes from Amazon

Women’s Sizes from Amazon

Men’s Sizes from Xero

Women’s Sizes from Xero

Pros

• Similar roomy fit to the original Altra Lone Peak
• Lightweight
• Balance of protection and ground feel

Cons

• No velcro tab on the back heel to match the gaiter hook on the front
• Too high of a stack height for a proper barefoot shoe

Key Features

• Weight:
  1 pound, 2.2 ounces
• Stack Height:
  19mm
• Removable 3.5mm insole

Dustin Adair, who clocks in upwards of 40 miles of trail running a week, was once a committed Altra fan. “I was married to Lone Peaks for a long time but over the last few years they’ve made some changes and the shoe just doesn’t fit the same,” he told me. “I’ve made many trips to the running shoe store, tried on many different kinds of shoes, in hopes of finding the ‘golden shoe’ again.” This sentiment reflects a broader shift in Altra shoes, as the brand has incrementally trimmed down the wide fit of their shoes over the years, leaving the original fan base in a lurch. 

While the Altra Lone Peak shares many qualities with barefoot shoes, the higher stack height (25mm) sets it apart. Going from that much cushion down to a true barefoot shoe may be too fast of a transition for hardcore runners. So I sent this tester a pair of the Xero Scrambler Lows, which has a stack height of 19mm. It’s lower than the Lone Peak, but not to an extreme. Could these be the Altra Lone Peak alternative my tester was looking for?

“These Xero shoes are now the closest I’ve come [to the Lone Peak],” Adair reported. “I loved the way these shoes fit my feet.” Like the Lone Peaks, the Xero Scrambler Low is lightweight, breathable, and very stable. 

While he did notice the ground with the Xero Scrambler Low as compared to the Altra Lone Peak, he found this to be an improvement on the original shoe. Even when clocking 10 miles and 2,000 feet of vertical gain on trails that were a mix of dirt and rock, the balance of ground feel and cushion was on point. If my tester had any criticism, it’s that he wanted to see a velcro strip on the heel to match the gaiter clip on the front of the shoes.

Best Ground Feel: Vibram FiveFingers KSO EVO 

Men’s Sizes from Amazon

Women’s Sizes from Amazon

Pros

• Great ground feel
• Separates your toes
• Vibram sole is superior to the material used by Vivobarefoot and Xero

Cons

• Look pretty goofy
• Sort of a pain to put on

Key Features

• Weight:
  9.8 ounces
• Stack Height:
  4mm (3mm outsole with 1mm sock liner)
• Removable 2mm insole

Vibram FiveFingers: the shoe that started it all. If you committed to barefoot shoes during a certain era, you definitely owned a pair. And while they are no longer the most popular, or most recommended, barefoot shoes on the market, there is one category where Vibram FiveFingers still smoke the competition: ground feel. 

When I pull on a pair of Vibram FiveFingers, the difference is palpable. With other barefoot shoes, I can feel the undulations of the ground; with FiveFingers I can practically feel the texture. And even though the outsole is wafer thin by comparison, it’s still providing best-in-class protection. This is, after all, what Vibram is known for: making the most rugged, durable, and stickiest outsoles on the market. Arguably my biggest beef with other barefoot shoes is that they don’t have Vibram outsoles. 

But I still don’t typically reach for Vibram FiveFingers when heading out for a run or a hike. There are a few reasons for this. The first is that I do a lot of my running on sidewalks (alas), and I find the couple of extra millimeters in the Vivobarefoots do a better job at balancing ground feel and comfort. The next is that the separated toes can be pretty distracting. I spend a lot more time in Vibram FiveFingers thinking about my feet than I would like.

Of course, if you are concerned about achieving toe splay, the nice thing is that Vibram FiveFingers take care of that for you by physically separating your toes. Finally, they look a little ridiculous. That’s more of a personal aesthetic reason to not purchase Vibram FiveFingers, but it was shared by the experts I spoke with, who told me they rarely recommend these because of that.

That said: Vibram FiveFingers have a dedicated fanbase for good reason. If you want the ultimate barefoot experience, these are still best in class. 

Unisex Sizes

Pros

• Size options for younger children
• Very durable

Cons

• Expensive
• Not enough colors and patterns that appeal to kids

Key Features

• Comes in toddler, preschool, junior, and kids sizes
• Velcro closures
• Stack Height:
  4mm

If you’re looking for the best barefoot shoes for kids (and more and more parents are), then — unfortunately — there aren’t a ton of options. The best options are from Vivobarefoot, which has shoes for first-time walkers to older children, winter boots, and school shoes. The one I most often stick my kid in is the Primus Sport. For something so lightweight, it’s proven to be surprisingly durable and protective. Even as she has gotten older, with more rough and tumble play and longer stretches between new shoes, she still hasn’t worn through a pair before she simply outgrew them (Vivobarefoot’s Gaia model has, unfortunately, proven to be less durable.) Even during her phase of bombing down hills on her balance bicycle, dragging her toes along the pavement to control her speed and brake, the Primus Sport didn’t have any break down or delamination. 

My only complaint is that the colors and patterns haven’t been interesting enough to hold her attention as she’s gotten older. When faced with rainbow sparkle galoshes that light up at the heel or sequined loafers embroidered with cat faces (two actual pairs of shoes in current rotation), there is some negotiating to get her to wear the Vivobarefoots, even though she knows those are the ones where she can run the farthest and the fastest. Kids have more adventurous fashion aesthetics than their parents, and it would be great if the barefoot shoe options available reflected that. 

Best for Big Kids: Xero Prio

Buy from Xero

Buy from REI

Buy Rainbow Shoe Laces

Buy from Amazon

Pros

• Less expensive than other barefoot shoes for kids
• Wider fit
• Reasonably durable

Cons

• Limited colorways
• Not available in smaller sizes

Key Features

• Weight:
  12.6 ounces
• Stack Height:
  8mm
• Removable 3mm insole

As my kid has gotten older and more involved in rough and tumble play, some weaknesses in the Vivobarefoot lineup began to appear. While the shoes were still functional until she grew out of that size, the uppers started to take on some wear and tear, getting frayed around the edges or developing holes in the mesh. So we switched her to the Xero Prio.

One of the more compelling features of this shoe is that it’s less expensive than Vivobarefoots — helpful when your kid grows out of their shoes every six months. They’ve also proven to be more durable than those shoes, with the pair she’s worn for the last six months looking virtually new. The one exception to this was the shoelaces, which frayed and fell apart fairly early on. No matter: Because Xero used regular shoelaces on this one, I just replaced them with rainbow laces that the kid likes better anyway. 

The fit on these is fairly wide, which I appreciate as it allows her foot to develop more naturally, and she appears to have a naturally wide foot. When she tested the Xero Dillons, the kid noted they were narrower by comparison. 

Parkinson’s Test Case: Xero Xcursion Fusion

Men’s Sizes from Xero

Women’s Sizes from Xero

Men’s Sizes from REI

Women’s Sizes from REI

Key Features

• Weight:
  1 pound, 10 ounces
• Stack Height:
  13.5mm
• Removable 2mm insole

A major reason for switching to barefoot shoes for many hikers is their purported health benefits. OL gear tester Sven “Magic” Anderson was one such individual: he’s been hiking with Parkinson’s for a number of years and is well-acquainted with the challenges of navigating his condition while on trail. He’s been wearing Altra Lone Peaks (in wide) on trail, and already walks barefoot when possible. 

To see if reduced stack height (the Xero Xcursion Fusion has 15.5mm underfoot compared to the Altra Lone Peak’s 25mm) would help improve his balance, he wore these barefoot shoes on forty miles of the Pacific Crest Trail through the Goat Rocks Wilderness as part of the annual backpacking gear test. 

Despite the surface-level similarities between the two shoes, Magic reported that the Xero Xcursion Fusion was significantly more flexible than the comparatively rigid and supportive Altra Lone Peak. While he “enjoyed having more interaction with the trail, boulders and roots,” a side effect of his Parkinson’s ended up making this more of an issue than expected. “I have developed neuropathy over the last couple of years and my feet are more sensitive than they used to be. So it was painful when I stepped directly on small sharp rocks.”

While the lower stack height should have helped improve Magic’s poor balance (another effect of Parkinson’s), he found that the lack of grip from the Xcrusion Fusion’s Michelin sole meant that he was taking smaller steps and being extra careful on technical downhill portions of the trek. Finally, Magic reported that while he appreciated how “light, soft and flexible the shoe” was, ultimately the Xcursion (which does not come in wide) was too narrow for his foot. 

Compared to the Altra Lone Peak, he was impressed with the quick drying time after river crossings, and how durable the shoe is by comparison. 

Best for Wide Feet: Freet Feldom

Buy from Freet

Pros

• Very wide, even compared to other barefoot shoes
• Comfortable 

Cons

• Last shape not maintained across the Freet lineup

Key Features

• Weight: 15.3 ounces
• Stack Height: 8mm (4mm lugs, 2mm outsole, and 2mm foam)
• Removable 2.5mm insole

A lot of barefoot shoes are wider than average. Turns out when you aren’t trying to control the foot as a way to stabilize it, that opens up a lot of breathing room. As a result, these shoes can often accommodate individuals who otherwise would purchase wide-width shoes — but usually not beyond that. If you’ve got 4E feet, you’re out of luck. 

I’ve tested both the Freet Feldom and the Tundra and I’ve found them both to be noticeably wider than other barefoot shoes. If you’ve tried Xero and Vivobarefoot shoes and found that they don’t accommodate the width of your foot, make this your next stop. Unfortunately, Socha shared with me that he’s found that Freet’s last is less consistent than other brands, with their trail running shoe, the Calver running on the narrow side. 

Lightest: Merrell Vapor Glove

Men’s Sizes from Amazon

Women’s Sizes from REI

Pros

• Very lightweight
• Vibram outsole
• Comfortable upper

Key Features

• Weight:
  9.2 ounces
• Stack Height:
  8mm
• No insole

I sent Zach Zenteno, who has been using barefoot shoes as part of his running regime for several years, a pair of the Merrell Vapor Gloves to see how they compared to his other go-to shoes, the Vivobarefoot Primus Lite and Altra Lone Peaks. While all barefoot shoes are lightweight compared to traditional trail runners or hiking shoes, the Vapor Gloves are the lightest of the light, with a pair coming in many ounces under a pound. 

After running 125 miles in these shoes over a combination of low-keys trails and sidewalks, the Merrell Vapor Glove has become Zenteno’s new go-to. First off, he found that the fit was, for his self-described typical feet, better than with Vivobarefoot. “I love the way these shoes hug my heel and mid-foot,” he said. “No slipping around inside of the shoe.” Unfortunately, the toe box was too narrow. “While I appreciated the more secure fit, having more room for my toes to spread would be nice.” (After Zenteno’s review came in, I tested this shoe and found the lack of toe box room to be even worse with the women’s version.)

This tester also appreciated the balance of comfort with ground feel. While the insole of these shoes does have a trace of cushion, Zenteno “could feel the ground with each step, which was compounded by the snug, glove-like fit. Rocks, roots, sidewalk lines were all noticeable and that’s what I want in a barefoot runner.” Unlike other barefoot shoes in this story, the outsole does curve up at the arch, which may be divisive among some barefoot runners. 

But what really won him over was the traction on the Vibram outsole, which has 2mm lugs. “I could hammer downhill sections of sidewalks and asphalt with full confidence,” he said, noting that they were exceptionally sticky. Trail traction wasn’t quite at the same level, with some slipping on dry trails with loose rocks. Zenteno also appreciated the robust toe guard on the Vapor Gloves. “On my first-ever run in the Merrells, I drilled a rock pretty dang hard with my foot, head-on,” he told me. “The Vibram outsole extends over the toe cap a bit. This was enough to spare my toes on this collision.” At the end of his 125-mile testing, the tread was starting to wear some, although the rest of the shoe was in great shape.

One barefoot shoe I was surprised to find out was fine from the experts I spoke to were Whitins, a budget Amazon brand. While these shoes fall apart faster than more robust models like Vivobarefoot and Xero shoes, they may be a good first pair for someone who is on the fence and doesn’t want to commit to a larger outlay upfront.

I have tested Lems shoes in the past and found them to be stylish and comfortable, especially if you are looking for a robust waterproof work boot. The downside to their shoes is that they have a higher stack height, basically across the board, which can prevent you from engaging with ground feel. 

Bedrocks are another popular minimalist sandal. While I have enjoyed testing them in the past, and have found their toe-thong approach superior to Luna, the actual footbed material can be uncomfortable to walk on for extended periods. Another similar style sandal to check out is Xero’s H-Trail. I like that these are affordably priced, but unfortunately, a bit of stitching underneath the logo can result in chafing, and after several months of use the footbed material is starting to show signs of wear.

The traction, light weight, and secure fit of the Vapor Glove shows that Merrell is starting to again make quality, affordably priced barefoot shoes, and their Trail Glove follows suit. Where this shoe once sported arch support, it’s now essentially a slightly higher-stack version of the Vapor Glove. I even found the curve of the Trail Glove’s outsole less noticeable than with the Vapor Glove. Hopefully in the next iteration of these two barefoot shoes, Merrell increases the width of the toebox so that users can appreciate the full benefits.

Altra is frequently described as a minimalist shoe. This is not an accurate description, and Altra, when I spoke to them for my story on Altra versus Hoka, told me that they do not see themselves as a minimalist shoe company. While their shoes, particularly the Lone Peak, share many important characteristics, including a wide toe box, zero heel drop (what Altra calls “balanced cushioning”), and no rocker bottom, the substantial foam midsole prevents users from experiencing proprioception, a key tenet of barefoot shoes. However, some individuals who are attempting to transition while race training (which is not recommended by the experts I spoke with), have had luck incorporating their Superior shoe into their training. 

More recently I tried out Peluva, which advertises itself as a zero-drop shoe. This is sort of correct: There is zero drop between the midfoot and the heel. However, there is a 4mm drop between the toes and the midfoot. So while I don’t experience any sort of elevation while standing, when walking I feel slightly pitched forward at all times. Peluva’s explanation for this is that removing 4mm at the forefoot helps to improve articulation of the toes. This may well be true, but it’s pretty distracting if you are used to wearing any kind of a typical barefoot shoe and, in my admittedly limited experience with them thus far, is causing me to pitch forward in my walking gait compared to similar toed shoes.

To better inform myself on the needs of barefoot shoe users across a range of experience levels and foot mechanics, I also spoke with a number of experts, including: 

With traditional shoes, there are a lot of variables to sift through. How much underfoot cushion do you want? How much of a boost in the heel feels comfortable to you? What level of arch support feels right? Do you want a rocker bottom or a swallowtail heel?

Barefoot shoes do away with all this. There is no lift at the heel and no support under the arch. A benefit to doing away with all these structural details is that we can finally focus on fit. All shoes are built around something called a “last” — essentially a foot-shaped mold. “The Coca-Cola recipe is that original last shape, and that’s why people either love or hate a shoe brand,” says John Wadley, VP of Product Development at Xero Shoes. “They either like the way that brand fits or they don’t.”

While there are differences in approach between different barefoot shoes on the market, the most noticeable difference is in how these different shoes conform to your foot.

Socha described a number of factors he looks at when fitting clients with a new shoe including comfort, length, width, volume, toe slope, and planned activity (daily wear, formal, or outdoor active)

The good news is that there is a healthy variety of lasts used by various shoe manufacturers, and several of the biggest brands do an excellent job of maintaining that last shape throughout their different styles. That means that if you find a shoe that’s the perfect fit, you’ll likely be able to fit the other shoes that brand carries. The bad news is that, for now, there is very little opportunity to try on a wide selection of barefoot shoes in person. One exception to this is Socha’s store, Foot RX Running, in Asheville, North Carolina.

The two biggest brands in barefoot shoes are Vivobarefoot and Xero Shoes, and Irene Davis recommends them to her physical therapy patients. Both of these are excellent choices in terms of their barefoot bonafides, but the last each uses results in a different shape that will fit your foot differently. 

The Vivobarefoot last creates shoes designed for a typical foot: narrowest at the heel and fanning out toward a wide forefoot that is longest at the big toe and gently slopes down the last three toes. Xero shoes maintain more width across the length of the shoe (it does taper some) and have a less sharp curve to the toe box, which also starts closer to the third toe. 

If you consider your foot to be pretty typical, you will likely gravitate toward the Vivobarefoot last. If you have a higher volume foot, more width along the entire length of your foot, or toes that are a more irregular length, you will likely find that Xeros work better for you. And if, like most people, you have no idea where your feet are along this spectrum, your best bet is to try both to see which one feels best to your feet. Xero shoes can be found at an increasingly wide array of retailers; Vivobarefoots, for now, are harder to find in stores, but have a more generous return policy. 

If you’re new to barefoot shoes, and still aren’t sure what to look for, here a breakdown of what makes a shoe a barefoot shoe, and why these features matter to natural form and function.

At its most basic, barefoot shoes are trying to get out of the way of the natural biomechanics of the human body. “The body knows what it’s doing,” said Wadley. “Once you get the shoe out of the way, the body will control movement.” So it was no surprise that, in my discussions with physical therapists, pedorthists, and barefoot shoe designers, they all agreed on the general characteristics.

Zero Drop

The heel drop of a shoe refers to the difference between the height of the shoe at the forefoot and the heel. Traditional running shoes typically have a heel drop between 4mm and 12mm, and have been as high as 14mm. While people traditionally think of higher heel drops as providing extra cushioning for heel strikers, the reality is that it’s often used to reduce the load on your Achilles tendon and calf muscle. (This can have the effect of shortening or weakening your Achilles tendon over time.)

However, heel drops also change the biomechanics of how you stand and walk. With a barefoot shoe, there is no difference between the stack height at the forefoot of the shoe and the heel of the shoe, which is referred to as “zero-drop.” “Half of transition is about the posterior change,” said Socha. “How do we take you from your 12mm shoe to a 0mm shoe.”

If you’ve been wearing heels or shoes with large heel drops for years, it may take some time to get down to a true zero drop shoe — Socha told me he frequently uses shoes from Topo, most of which have a 3mm or 5mm drop, to help ease clients who are coming down from the most extreme examples. 

Wide Toebox

“The foot is narrowest at the heel and widest at the toes, creating a triangular shape,” Davis told me. “At least, it’s supposed to be: For some people, years of wearing shoes with narrow toe boxes can lead to a ‘diamond-shape’ foot, where the toes point inward. Barefoot shoes will have a wide toebox that allow your toes to spread out naturally.”

Toe splay is important for both balance, creating a tripod with your big toe, pinky toe, and heel, and forward propulsion. 

Flat, Flexible Sole

Barefoot shoes generally have soles that are so flexible that you can roll them up into a spiral. This allows your foot to roll through the gait cycle uninhibited. For walking, this means landing on your heel and pushing off with your toes. For running, this means landing on your forefoot, with your toes bent, touching down with your heel, and then pushing off again. In addition to lacking this flexibility, some traditional-style running shoes also feature a banana-like curve to the bottom, and occasionally just the toes, which is meant to mimic this portion of the gait cycle without engaging the feet themselves. 

No Arch Support

People are used to thinking of their arch as a structural element of their foot, but Davis told me that the arch has 10 muscles in four layers “that help to control the defamation of the arch to provide that control of your foot.” Arch support in shoes inhibits these muscles from controlling your foot as it pronates and supinates during the gait cycle and, over time, weakens them. Barefoot shoes do not have arch support, so that these muscles are uninhibited, and can strengthen over time and function naturally. 

Low Stack Height

The biggest variable between barefoot shoes is stack height, which refers to the mid and outsole thickness. For years, the best barefoot shoes were seen as the ones with the lowest stack heights, and some of the experts I spoke with maintained that this is still the case. “A minimalist shoe doesn’t have a midsole stack height,” Davis told me. “Less is better.” In her experience, there is a risk that individuals will carry over bad habits if they have a so-called barefoot shoe with a higher stack height.

When I spoke to Wadley at Xero Shoes, however, he saw this as more of a spectrum. “There are varying levels of thinness,” he told me. “You don’t have to be paper thin. Even up to 12 millimeters of stack height, you still feel the ground a lot better than many other brands out there.” Socha often has clients purchase two pairs of shoes, one with a higher stack height and one that is more minimal, so that they can more quickly acclimatize their feet to barefoot shoes. 

The reason this is an important issue is something called “proprioception.” This is your body’s ability to perceive location, force, and movement. Think of trying to handle an object with a gloved hand versus a bare hand. Your feet have a huge number of nerve endings in them, and your body will take the information provided by your feet as you walk or run and adjust your locomotion to minimize stress on the body. The more you can feel the ground, then, the bigger the benefit. The downside to the lowest stack heights are that if you’ve been used to walking on 25mm of foam, then switching to nothing but 5mm of rubber can feel downright uncomfortable.

Typically individuals who have been wearing barefoot shoes for some time will gravitate toward thinner models (as they will experience that as the most comfortable), while people who are just getting started prefer a bit more cushioning in their shoes while they are building up their endurance. You may also prefer a slightly higher stack height for terrain that is particularly uncomfortable, such as sharp rocks. It’s important to note that a “thicker” shoe for a barefoot shoe might only be a few millimeters of difference. You should still be able to feel the ground, just not experience it as uncomfortable. For daily, casual wear, you want something that is no more than 10mm, and ideally less. 

FAQs

Q: Are barefoot shoes really better for your feet?

Barefoot shoes have been shown to strengthen the muscles in your feet, such as in this randomized controlled trial. 

Q: Can I wear barefoot shoes all day?

You can work your way up to wearing barefoot shoes all day, but if you are experimenting with using barefoot shoes for the first time, ease your way into it slowly. Start with 10 minutes a day, and build your way up from there. 

Q: Who shouldn’t wear barefoot shoes?

According to Davis, people who don’t have good sensation in their feet, have diabetes, or have any kind of peripheral neuropathy (characterized by numbness, pain, or weakness in the feet) should not use barefoot shoes. She also doesn’t recommend it for people who have arthritic feet. For individuals dealing with a musculoskeletal injury, like plantar fasciitis, you should first let the injury heal before working on strengthening the muscles in your feet by slowly introducing barefoot shoes. Socha further said that certain individuals with unusual conditions, like Danlos Syndrome, or who have permanently deformed feet, should not attempt to wear barefoot shoes. 

It is also important to not transition to barefoot shoes while you are preparing for a major athletic activity, such as a marathon or a thru-hike. Each individual is different, and it often takes longer than expected to strengthen your feet in these shoes. Doing too much too quickly will lead to injury. Choose a time where you are dialing back on your physical activity (such as after marathon season) to start your transition process.

Q: What are the side effects of barefoot shoes?

Individuals using barefoot shoes can expect to experience increased fatigue in their feet, specifically their arches, and their calves. Start slowly, and as your muscles strengthen, this will diminish and eventually disappear. 

Q: Are barefoot shoes OK for walking?

Barefoot shoes are a great choice for walking. However, if this is your first time wearing barefoot shoes, it’s important that you give your feet time to strengthen. Start with a short activity and then gradually increase your usage over time. 

Q: What is the benefit of barefoot shoes?

There are several benefits to incorporating barefoot shoes into your daily routine. Just walking in them has been shown to strengthen your feet, even without engaging in other foot strengthening activities. They can also help you learn to lessen the force with which you strike the ground when walking or running, reducing the overall impact on your joints. 

Q: Do you wear socks with barefoot shoes?

Whether you wear socks with barefoot shoes is a personal choice. Some individuals I talked to, including Socha, expressed concern that overly tight socks prevent toes from splaying correctly; others, such as Orton, thought it was a matter of personal preference. After talking to both, I tried ditching my socks for casual wear and daily runs: Turns out, I loved not wearing socks. My advice is to try it both ways and see which one you prefer. 

Q: Do barefoot shoes hurt at first?

It is very common for individuals to experience some discomfort when they start using barefoot shoes. This is your body’s way of telling you to take it slow; if walking for 10 minutes in barefoot shoes causes your feet to fatigue, then don’t walk farther than that. Over time your feet will strengthen and you will be able to go farther and for longer. Don’t push through the pain, as this may lead to injury. 

Q: How long should I wear barefoot shoes?

If you are wearing barefoot shoes for the first time, start out very slowly. Take a 10 minute walk on the first day. Evaluate how you feel after the walk, and how you feel the next day. Expect to experience soreness in your feet and lower legs. As your feet strengthen, this will diminish and you will be able to increase your mileage. Many people will eventually find that they can transition full time to barefoot shoes, but this can take a long time.  

Q: Can I wear barefoot shoes on concrete?

Yes, you can wear barefoot shoes on concrete; however, you may find that your feet and legs fatigue more quickly than when you walk on softer ground, like trails. 

Q: Are Altras a barefoot or minimalist shoe?

Atra does not see themselves as a minimalist shoe company and most of the barefoot experts I spoke to do not see them as minimalist shoes. There was, however, some disagreement as to whether or not they were a useful tool for transitioning to barefoot shoes, with Davis saying that they are likely to contribute to poor form (especially for runners), while others, such as Socha, saw them as a useful transition tools for individuals who would otherwise be using a running shoe with a larger heel drop or arch support while strengthening their feet through daily walks. 

Something that can get lost in all the discussion about musculoskeletal benefits or proper transition strategies is that barefoot shoes are just more fun. It’s like taking off your shoes at the end of a long day, except your feet get to feel that freedom all the time. If this is your first pair, congratulations: You’re in for a treat.