5 Best Barefoot Running Shoes in 2026

How we test barefoot running shoes

Our testing is standardised which means we treat all the shoes the same in the lab. Barefoot running shoes, like any other running shoes, are subjected to the same testing protocol: 

1. We buy them with our own money and the models we decide to test are chosen based on different criteria. Brands have no say here. 
2. We test barefoot running shoes outside the lab on the test runs. This allows us to get a first-hand experience and understand all the details about their performance, fit, and comfort. 
3. Shoes are taken to the lab where they are submitted to dozens of different (standardised) tests. We use specialised machines to measure energy return, shock absorption, stiffness, and traction, and we use other tools to measure the width, the softness, the breathability, and so on. 
4. We publish all the lab data on our website and, because the shoes are treated equally, you can use the data to compare the shoes. 
5. We hand-pick the best of the best and highlight them here. 

Historical highlights of barefoot running (shoes)

Barefoot running shoes are shoes that allow runners to experience almost barefoot running, which means they have to be insanely flexible and to feature a wide toebox and no stabilising technologies. Basically, their purpose is to offer enough protection so that runners don’t literally run barefoot, but not so much of it that the shoes lose ground feel, flexibility, neutral design, etc. 

There are a few events that put barefoot running or barefoot running shoes under the spotlight: 

1. Abebe Bikila won gold and set the world record in the 1960 Olympic marathon and he did so running barefoot! There were reports of him doing so because he could not find the shoes that fit. 
2. Zola Budd mainly trained barefoot and managed to break the 5,000m world record in 1985. 
3. Faith Kipyegon was training and racing barefoot while growing up. She won the 1500m title at the World Junior Cross Country Championships in 2011, running barefoot. Today, she is considered a queen of the track, being the only three-time Olympic champion in the 1500 metres. 
4. Vibram FiveFingers were introduced globally in 2006 with the idea to mimic barefoot movement and they did it so well that they made individual sections for the toes (therefore the name FiveFingers). 
5. Born to run by Christopher McDougall was published in 2009, and it had a huge impact on the world, promoting barefoot running, barefoot footwear, and ultrarunning. 

So, historically, we had athletes running barefoot as a necessity because shoes (that fit them well) were not available, but with the release of the Born to run book, the barefoot approach became a movement. After that, people began discussing barefoot running and barefoot shoes as a way to strengthen foot muscles and walk or run more healthfully. Looking at Google Trends, we can see a clear spike when the book was released! 

On one hand, we can say that this movement suffered a big blow, or we can say that it got even more popular when Vibram had to settle the class action lawsuit in 2014. It was huge news and many heard about the shoes and the movement only then. The company denied any wrongdoing. As a consequence, they had to stop making the claims of the shoes reducing injuries or strengthening foot muscles but they did not exit the barefoot/minimalist market. Even today, they are present and going strong among a very dedicated group of barefoot enthusiasts. 

9 features of barefoot running shoes 

Here’s what you can expect from this footwear:

1. Barefoot running shoes offer a very good ground feel. This means their stack height is very low. 
2. Their heel-to-toe drop is 0 mm or very close to that. 
3. There are no stabilising technologies. There are no barefoot stability running shoes. To be classified as barefoot, no such technologies can be present. 
4. They are extremely flexible: both longitudinally and torsionally! You can twist them and roll them up. 
5. They offer enough room in the toebox for toesplay, which is why they are often too wide for those who change from cushioned to barefoot suddenly. 
6. They promote the natural feeling when running, which basically resembles running barefoot, but with some (limited) protection. 
7. Barefoot running shoes feel like comfortable socks that are easy to forget about. Many call them “extensions of the feet”. 
8. They ask for a gradual transition period that can be quite long (even a year, or more, depending on which shoes you’re coming from and how much time you have to build and honour the transition regime). 
9. They put significantly more stress on the foot muscles, ankles, and Achilles, which is why runners should be super cautious when transitioning to barefoot running shoes, especially if they have suffered from injuries in those areas. 

Stack height and heel drop of barefoot running shoes 

In order to proudly carry the barefoot name and to offer the maximal ground feel possible (of course, when not literally barefoot), these running shoes have to be very low to the ground. In our lab, we measure this so you can always rely on the numbers. 

Knowing the stack heights allows us to calculate the heel drop. (Heel stack height) - (forefoot stack height) = (heel drop). 

Having such a low (zero) heel drop is one of the things that makes the transition period longer than maybe expected. Most of the running shoes on the market today have a high drop, somewhere between 8 and 12 mm. If you decide to switch to 0 mm, it could be very dangerous, especially if done suddenly with no gradual increase in mileage (time spent in the shoes). 

Due to having a zero drop, barefoot running shoes utilise the foot muscles, ankles, and Achilles the most. They do strengthen them, but also put most stress on them, which, if not ready, could aggravate an old injury or create a new one. As the heel drop grows, the “stress point” moves from the feet towards the hips. This way, high heel drop (10 or 12 mm, for example) utilises the hip muscles a lot. 

Say goodbye to protection: 2 times

Running in cushioned running shoes brings protection from 2 types of protection: 1. Given that there’s no ground feel, the shoes are easier on the feet as they don’t have to sense and deal (respond) with every little bump, crack, rock on the road or on the trail. 2. Cushioned running shoes have stack heights high enough to offer proper shock absorption. The higher the shock absorption, the less stress is sent to the legs because the midsoles deal with it. 

To test the shock absorption, we follow the ASTM F1976-13 protocol. We test it at the forefoot and at the heel. The result of the test is given in SA and the higher it is, the better. High shock absorption means that the midsole is able to dampen the impact well and, therefore, send significantly less stress to your legs. 

Given that barefoot running shoes have minimal or no cushioning, their shock absorption is low. Legs have to do a lot of work! High shock absorption is a feature to wish for when running longer distances, which is why, runners using barefoot running shoes need even more time to adjust to them when building up the mileage! And they need to do it slowly because, on the long runs, all that stress builds up and may end up in foot pain, premature fatigue, or even an injury. 

High flexibility of barefoot running shoes and what it means for runners 

Barefoot running shoes are so flexible that you can twist them like a t-shirt you’re wringing. Likewise, you can bend them so much they curl up! 

When it comes to torsional rigidity, we twist the shoe and assess how difficult it is to do so. We assign a 5/5 rating if the shoe resists a lot, meaning we can barely twist it, and 1/1 when the shoe is very flexible (or twistable). 

For reference, the average stiffness of cushioned running shoes is 15.5N, while for barefoot running shoes it sits at 4N. When it comes to torsional rigidity, barefoot shoes average at 1.4 and cushioned shoes at 3.8. 

Because of this, runners' stabilisers have to work extra to compensate for the lack of any stabilising technologies! 

Toebox width in barefoot running shoes 

Barefoot running shoes are so focused on the natural feel that they can’t cramp your toes. The idea is to feel as if you were running barefoot, with an added (very light) protection in the shape of the thin flexible midsole and thin upper. 

To measure the width of the toebox and the shoe, we fill the shoe with a liquid that hardens in the freezer as a gel mould of the shoe’s interior. We measure the width where the mould is the widest and at the big toe.

For reference, the average toebox width of cushioned running shoes is 73.3 mm, while the shoe width of barefoot running shoes averages at 76.8 mm. 

Barefoot, minimalist, and traditional running shoes: what’s the difference?

When looking at the difference between barefoot, minimalist, and cushioned running shoes, the biggest difference is the amount of cushioning, and that means you can either get ground feel or protection. 

Protection in this case is twofold: one is against sharp, uneven terrain, hard surfaces, and obstacles; the other is against impact forces. Each time we land on the ground, the midsole absorbs the impact forces and the better it is at that job, the less strain is sent to our legs. Given that barefoot (and minimalist) running shoes have no to only some cushioning, their shock absorption is bad. Cushioned running shoes, on the other hand, have enough midsole to offer good shock absorption. How good it is depends on the type of foam used. 

When dealing with these comparisons, the tabular view seems to work the best. Let’s dig in: 

If these running shoes spark your interest, we suggest heading over to their dedicated pages: minimalist running shoes and Best cushioned running shoes. 

Barefoot running shoes vs. zero-drop running shoes

This is often a source of confusion and one can see why. All barefoot running shoes are zero drop, but not all zero drop running shoes are barefoot. Does this help? If not, let’s elaborate further. 

Zero-drop running shoes have a heel-to-toe drop of 0 mm. And that’s all we know about them. They can be cushioned, minimalist, or barefoot. Barefoot running shoes, on the other hand, don’t have other options when it comes to the heel drop, it has to be 0 mm or very close to it. 

We have covered the topic of zero-drop running shoes in greater detail in this guide: Best zero drop running shoes. 

Who barefoot running shoes are good for?

Barefoot running shoes are great for runners who want to: 

1. Work on strengthening the foot muscles and Achilles tendons
2. Experience the highest levels of ground feel 
3. Feel as if they had no shoes on 
4. Experience the natural toe splay and the natural flexibility and movement 
5. Dedicate the time and effort to the gradual transition to barefoot running shoes. 

Who should NOT wear barefoot running shoes 

Here are the runners who should avoid barefoot running shoes: 

1. Those with current injuries of the foot, Achilles, calves, or ankles 
2. Runners who are not patient and don’t have the time or willpower to slowly transition to barefoot running shoes 
3. Those who really love the plush feeling only the midsole can offer (and, therefore, do not want to feel every little crack, bump, or rock) 
4. Runners with severe overpronation or other foot conditions that would make running in barefoot running shoes very difficult or painful. It’s not impossible for them to transition to barefoot running shoes, but it would most likely have to involve help from a specialist who would make a proper assessment and later a specific training plan 
5. Runners who just don’t like the looks of the barefoot running shoes. Yeah, they are rarely good-looking. 

How long does it take to transition to barefoot running shoes 

The transition period, how it looks and how long it lasts, depends on different factors. Here’s a short overview of what is actually happening and why. 

Given the severity of these changes, transitioning to barefoot running shoes has to be taken seriously. How long it will take depends on many factors: 

1. Which running shoes a runner is used to at the moment (how much cushioning, heel drop, etc.), the bigger the difference from the barefoot running shoes, the more time it will take to transition because its not the same when transitioning from 40 mm of heel stack height and 12 mm heel drop or from 20 mm of heel stack height and zero drop
2. Current state of the runner (are they injured, are there any chronic conditions, what’s their pronation like), because those with chronic achilles tendinopathy will most likely experience the pain almost immediately, while those who are already forefoot striking will have an easier time adapting
3. The motivation/dedication of the runner. This takes time and one should be ready for that. 
4. Runner’s goals. Is the goal to be able to run 5-10 miles in barefoot running shoes or to adapt enough so that they can run 100 miles?

There’s no clear answer because it depends on so many factors. Anecdotal evidence suggests anything from a few months to more than a year. 

How to transition to barefoot running shoes

There’s no official protocol that covers all the factors here, as it is highly individual and depends on dozens of variables (explained in the chapter above). Here’s what is generally accepted as a good way to transition to barefoot running shoes: 

1. Start with smaller changes if you’re used to high-stacked cushioned running shoes with a high heel drop or if you have foot muscle, ankle, calf, or Achilles injuries. This means don’t go from 40mm stack height and 12mm drop to barefoot immediately, but consider going first for running shoes with 30mm stack and 8mm drop, then after a while, 20mm stack and 4mm drop. The numbers are examples only; it’s important to go lower gradually and find a shoe that fits you properly. 
2. If you feel ready to transition to the barefoot running shoes immediately (from your current shoes straight to the barefoot), do so, but take small steps: 
3. First, walk around the house in barefoot running shoes. 
4. Then, use them for your regular daily activities, like going to the supermarket, walking your dog, and similar. These have to be short and ideally done a few times a week. 
5. Keep increasing the walking mileage. Make sure that you are pain-free. Start running very short distances when you feel ready (there’s no discomfort/pain). 
6. Regardless of whether you are walking or running, bring a spare pair of running shoes with you that you can put on the moment you feel discomfort or pain. It’s important that you stop wearing the barefoot running shoes the moment something unpleasant happens. 
7. Even when you feel great after running, say 10 miles, make sure that your next run is not 25 miles. Keep making gradual progress. Always bring a spare pair of cushioned/high-drop running shoes with you. 
8. You can incorporate strengthening exercises in this adaptation period but make sure not to put too much stress on your feet and Achilles. 

As always, we recommend seeing a specialist if you’re experiencing any sort of discomfort now or if it happens during this transition period. Play it safe and good luck! 

LACK OF CONSENSUS: Scientific research on barefoot running shoes 

To this day, we still don’t have strong evidence suggesting whether barefoot running prevents or causes injuries. What we know for certain is that barefoot running decreases the stride length and increases the stride rate, along with supporting the forefoot strike. 

There are numerous studies done on the topic, but they more often focus on barefoot running rather than on running in barefoot running shoes. Regardless, we had a look at those as well. 

We can conclude, as many experts in the field have already, that there is no consensus on whether barefoot running shoes are good or bad for you. This is because studies are not done properly. They don’t take into account the needed length of the transition period from cushioned running shoes to barefoot running shoes. They also don’t have a sample big enough or don’t track all the biomechanical and physical parameters. 

Here are the studies we want to highlight in case you are curious about the conclusions and the evidence: 

• The Risks and Benefits of Running Barefoot or in Minimalist Shoes, Perkins et al., 2014. 

  • Researchers reviewed 23 studies back in 2014 only to conclude that people who run barefoot tend to land more lightly, have a shorter ground contact time, make shorter and quicker steps, and put less stress on their knees. However, the research was limited and the conclusion was that the evidence was not strong enough to suggest which footwear choice is safer or better: barefoot, minimalist, or regular. 

• Effects of technological running shoes versus barefoot running on the intrinsic foot muscles, ankle mobility, and dynamic control: a novel cross-sectional research, García-Arrabé et al., 2024.

  • When comparing runners who regularly run in modern, highly cushioned running shoes with those who usually run barefoot, it was found that the barefoot runners have thicker and stronger foot muscles, thicker plantar fascia, and better ankle dorsiflexion ROM (better ankle range of motion when flexing the foot upward toward the shin). 

• The role of footwear in improving running economy: a systematic review with meta-analysis of controlled trials, Xu et al., 2025

  • Looking at 25 studies, it was concluded that running barefoot or in minimalist running shoes may be more energy-efficient than running in regular running shoes. However, it was also found that increasing the stiffness or cushioning could also improve running economy. 

• Does barefoot running cause injuries? Reed Ferber, Shari Macdonald; Running Mechanics and Gait Analysis

  • Some studies have shown that running barefoot or running with a forefoot strike results in decreased stride length and decreased range of motion at the hips, knee and ankle; increased stride rate; more plantar flexed ankle position at the ground contact (De Wit et al. 2000; Divert et al. 2005; Lieberman et al. 2010). Also, it was reported that running barefoot leads to a 54% decrease in the hip rotational forces, 36% decrease in knee flexion forces, and a 38% decrease in frontal plane knee forces (compared to shod running). What this actually means is that the results suggest that running in cushioned running shoes may reduce foot muscle development and ankle mobility compared to barefoot running. 

  • There is not enough strong evidence to conclude whether running barefoot, or in minimalist shoes, or in cushioned running shoes is safer or better. 

• Influence of the Shod Condition on Running Power Output: An Analysis in Recreationally Active Endurance Runners, Jaén-Carrillo et al., 2022

  • 41 endurance runners were tested while running barefoot and in cushioned running shoes. The results showed no difference in the overall power output, but differences were noted in terms of how that power was used: barefoot running resulted in better running effectiveness, higher leg stiffness, shorter ground contact time, shorter steps, and a faster step rate. No runner landed on the heel when running barefoot, but they did do that when running in cushioned running shoes. Running barefoot could improve running economy in endurance runners by increasing leg stiffness and running efficiency. 

• Foot bone marrow edoema after a 10-wk transition to minimalist running shoes, Ridge et al., 2013

• 10 out of 19 runners who took 10 weeks to transition to Vibram FiveFingers developed some degree of foot bone marrow edoema. 

• A Biomechanical Analysis of Barefoot versus Shod Distance Running, Picha et al., 2014

• Analysing 13 studies in the barefoot-running realm revealed that all of them were limited and of low quality. 

• Immediate Effects of Manipulating Footwear or Cadence on the Lower Limb Biomechanics of Female Masters Runners, Esculier et al., 2022

• 20 female runners ran barefoot, in Merrell Vapour Gloves, Merrell Bare Access, and Brooks Pure Flow, and they ran with a 10% faster cadence. The study has shown that barefoot and minimalist running shoes decrease stress at the knee but increase it at the ankle. Runners preferred switching to a 10% faster cadence to also reduce the stress at the knee, rather than switching to minimalist/barefoot running shoes. 

Are barefoot running shoes healthier?

It depends! 

They allow runners to experience the greatest amount of ground feel, which is exactly what’s needed to strengthen the foot muscles. However, if someone transitions from cushioned running shoes to barefoot shoes abruptly, barefoot shoes will not be healthy for them. They may cause injuries due to the sudden change in cushioning, support, flexibility, and heel drop. 

Do barefoot running shoes prevent injuries? 

They don’t. 

While they may “save” your hips or knees, because landing on the forefoot sends 36-54% less force to the hips and knees at every step, they will send a lot of stress to the Achilles tendons, ankles, and foot muscles. The forefoot strike puts much more load on the Achilles (59% of the force needed to rupture the Achilles tendon), which could lead to tendinopathy, a gastrocnemius or soleus muscle strain. They may reduce some injuries of the hips and knees, but increase the injury rate in the metatarsals, plantar fascia, and Achilles tendons (source).

How thin are barefoot running shoes?

Based on our lab data, the current heel stack height average is 11.6 mm. For reference, the average heel stack for all running shoes is 34.2 mm.

How do barefoot running shoes affect running biomechanics?

Barefoot running shoes shorten the stride length, increase the cadence, and encourage the forefoot strike. This also means that there’s a higher ankle plantar flexion and decreased range of motion at the hips and the knee (De Wit et al., 2000; Divert et al., 2005; Lieberman et al., 2010). 

Can you run long distances in barefoot running shoes?

Some runners can. 

But it takes a long time, for some runners, we’re talking about years, to get to a point where they can easily cover long distances in barefoot running shoes. The duration of the transition depends on the initial state of the runner (were there any injuries, compensations, which running shoes the runner was used to, etc.) and on how much time they can devote to the adaptation (to work on it daily, or weekly, and to recover and maybe even do strengthening exercises). This usually means cutting down on the built-up mileage and taking things slowly. 

It's also important to note that even those who land at the forefoot in cushioned running shoes start landing at the heel when their feet get tired (at some point during an ultra). But they have the cushioning to save the day. Those running in barefoot running shoes don't have that luxury. Even more reason to prepare the legs for such a big challenge.

Should beginners run in barefoot running shoes?

No. 

There’s a very small percentage of beginners who could do it and those are people who are already using barefoot footwear regularly. If you’re not one of those people, we recommend a lengthy transition period or starting with something cushioned. 

Are barefoot running shoes good for the Achilles?

Again, it depends. They are good in terms of making the Achilles tendons stronger. This applies only to slow transitioning to barefoot footwear. Looking at the numbers, landing on the forefoot (which is promoted by barefoot footwear) puts a lot of stress on the Achilles: 59% of the force needed to rupture the Achilles tendon. Because of this, running in barefoot running shoes could lead to tendinopathy. But if done gradually, the tendons will become stronger.

Will barefoot running shoes make my feet wider?

Many runners have experienced widening of the toebox. Barefoot running shoes have wider toeboxes by default because, in order to promote the natural feeling when running, they have to allow for the toe splay. They don’t forcefully widen your feet but by allowing the toes to splay, they allow the forefoot to take as much space as needed. After a while, runners get used to this free feeling, and other toeboxes found in regular running shoes become too pointy.