Why Training Barefoot Might Make You Stronger

In recent years, the trend of training barefoot has hit the fitness scene and for good reason. While some trends come and go, the use of training barefoot has caught on to adults and fitness goers looking to get a little more strength from their routine.

The content ahead serves as a guide to training barefoot, how it may benefit your workouts, and how to incorporate it into any fitness program. 

What is Barefoot Training?

Barefoot training is a method by which you take off your shoes and workout without shoes. The idea with this style of exercise is that your feet are working to balance the body, rather than the cushion of the shoes. While this may seem counterintuitive to what shoe makers want us to believe, there are some benefits of taking the shoes off for your next set. 

What are the Benefits of Training Barefoot?

If training barefoot is something you are interested in doing, then you’re in luck. There are plenty of benefits to know and taking your resistance training to this type of level only can help your progress. Consider the following benefits of training barefoot ahead. 

• Trains the fascia throughout the body. The fascia is a thin, abundant lining around every muscle tissue in the body. This lining is responsible for making structure and is a common source of knots you get. Strengthening the fascia can not only help this abundant tissue to become more resilient, but it provides needed support throughout. This can translate throughout your cardio workouts and help to prevent hurtful knots from building. 
• Works the smaller muscles in the feet and ankles. A big part of wearing shoes is getting a pair that is supportive. However, the cushioned support we have all adjusted to tends to avoid many of the small muscles in the feet and ankles. For this, training barefoot can help to work the smaller muscles in the feet and ankles, which can be important for runners, balance, and general injury prevention. 
• Trains the muscles for balance. Training barefoot can help to work the supporting muscles needed for balance.  While the smaller muscles in the feet and ankles tend to be overlooked, training barefoot can help to target the muscles that are needed for balance. This effect is best when the body is naturally ambulating as the brain-muscle tissue connections become stronger. 
• Works the stability muscles. Stability is a big part of unilateral training. Especially in barefoot training, the muscles that are involved in stability help to contract and maintain optimal stability to keep you upright. 
• Decreased injuries. Athletes are no strangers to ankle and foot injuries. Especially in overuse or repetitive injuries, going full barefoot training can help to work these muscles involved in injuries to help keep you in the gym and competing. 
• Supports posture. It should be no surprise, but when your feet hurt, are sore, or are not strong, it is likely to affect your posture. Posture is the alignment of the spine, shoulders, and lower portion of the body and if you are able to maintain your body weight in the optimal position (the heels), then it can be exponential for your posture. 
• Improves strength. Studies have shown the effects of barefoot training and what it can do for strength gains. Runners who perform barefoot training during their runs can expect to see strength gains, especially in proprioception. However, the boosting effect may take some time to achieve. 

How Can Training Barefoot Help Get You Stronger?

Your mind over matter tells a lot in your lifts. When you train barefoot, you train your mind to avoid comfort for the better good. 

Barefoot training brings a whole other mindset in training. There is something about being minimalistic in your approach, but runners and weight lifters can both reap the rewards. To get stronger from training barefoot consider these tips:

• Builds small muscles that are overlooked with cushioned shoes. Go barefoot gradually and ease into it. Shin splints aren’t fun and can set you back so going for a barefoot jog in your endurance training can lead to these quickly. 
• Triggers your mind to step out of the comfort of cushioned shoes. The mindset is real, but working out in comfort can lead to an easing part in your brain. Want to lift those extra pounds? Lose the shoes and see how it can get you a little more. 
• Better posture, better mechanics. Mechanics are often overlooked in training, but proper mechanics can help to isolate muscles. Not to mention, sound mechanics are important for injury prevention and can help to keep you in the gym for longer. 

What about Barefoot Shoes?

While training barefoot can add potential boosts to your training regimen, sometimes going barefoot to the gym or in your workout space isn’t practical. For this reason, barefoot shoes have definitely grown in popularity in recent years. These types of shoes typically have the follow features:

• Are very lightweight to simulate a barefoot feel. Look for shoes to weigh less than 7 ounces if possible to help simulate this. Some of the lightest running shoes weigh 8-9 ounces, and have as little material as possible to create that light 
• Have very little materials. Minimalistic shoes that have a barefoot feel should have materials that are light and specifically designed to feel barefoot. Look for laceless options, slip-ons, and mesh material for this. 
• Zero foot drop to simulate a barefoot feeling on the ground. A foot drop is the angle of heel to toes from shoes. Cushioned options can have big foot drops of about 7 inches, but barefoot options should have none. 
• Wide toe box to prevent restriction. A toe box is where the toes sit in the shoes. A wide toe box allows for the toes to move freely and not be smashed with each foot strike. 
• Strong, durable rubble out some to prevent slipping. Slipping when wearing barefoot shoes is a concern that is being addressed. These shoes have slip-resistant technology to help prevent this from happening. 
• Have a flexible design to allow for ankle and foot movements that look and feel natural. 

Conclusion 

When it comes to training barefoot, it surprisingly is a trend that works well to help get you stronger. Follow along with the guide above to help get your routine started going barefoot and if you are not able to truly let the shoes go, consider barefoot shoes.  

Resources 

https://pubmed.ncbi.nlm.nih.gov/30113521

https://pubmed.ncbi.nlm.nih.gov/26535308