3 tips for barefoot style running

Have you ever thought about what it’d be like to run barefoot?

That’s exactly what Vivobarefoot aimed to capture when creating their minimalist runner shoe – a design that mimics the feeling of running barefoot, while still providing protection.

“Conventional shoes and trainers are not shaped like a natural foot," says Ben Le Vesconte, Lead coach and running technique specialist at Vivobarefoot. “When feet are given plenty of room to flex and splay, they have the opportunity to re-align and strengthen.

“Designed with the modern barefoot road runner in mind, the latest Vivobarefoot release – the Primus Flow – combines lightweight engineering with barefoot sensitivity, allowing runners to experience natural movement and connection to the earth beneath their feet."

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The Primus Flow is the newest member of Vivo’s Primus family, designed for "pinnacle barefoot running performance".

"Built for efficient and unrestricted natural movement, this ultra-lightweight runner – our lightest ever – weighs in at just 150g," says Vivobarefoot. "Its lightweight, breathable upper made from engineered recycled mesh forgoes overlays in favour of a stripped-back, seamless construction.

"The Primus Flow features an innovative 4mm midsole made entirely from low-density ETPU (a type of lightweight foam used in shoe soles) that’s designed to reduce the risk of injury without sacrificing proprioception. However, remember that barefoot running is a journey, not a race. To prevent injury, take it slow – learn how to stand, walk and squat barefoot first before attempting to run."

"Whether you're a seasoned athlete or new to the world of barefoot running, the Primus Flow can be the catalyst for a more mindful and efficient running practice," adds Ben.

'Move like nature intended'

The brand is passionate about giving your feet the freedom to “move like nature intended” – because not too long ago, barefoot would’ve been the only option. So, by creating shoes that mimic this, they’re aiming to get us back to natural health and functional movement longevity.

Unlike cushioned shoes that have higher heels, arch support, and narrow toe boxes, Vivobarefoot trainers are all designed wide, thin and flexible to “let your feet move like feet, improving balance, strength and movement skill”.

The thin sole allows the hundreds of thousands of nerve endings in each foot to provide the brain with enhanced sensory feedback so we move skilfully, explains Ben. "This is why yoga, martial arts, and gymnastics are performed barefoot," he says. "No MMA fighter would fight in cushioned shoes – they would lose! Plus, the flexible sole allows the muscles and tendons to load and recoil, strengthening your feet by 60% in just 6 months of walking."

If you’re keen to give barefoot shoes a try, how can you get started?

1. Prepare your body, walk before you run

Vivobarefoot recommends at least 6 weeks of walking in the shoes, whilst reconnecting with feet and mobilising bodies, before you run. When you're ready, slow, mindful running is key. “By connecting with our feet, we can tune into our whole bodies and enjoy running with more efficient technique,” says Ben.

“Healthy running is all about building a solid foundation by running mindfully - not too fast, and not too far too soon. Progression doesn’t come with a shortcut. Barefoot running asks more of you: more patience, more awareness, and more time."

“You become more resilient by running at this easy pace,” he adds, "and then your pace will build progressively and naturally over time.”

2. Tune into your feet

Vivobarefoot shoes allow you to tune into your feet more. “The job of the heel is to help us sense impact forces and signal when to transition from walking to running," says Ben.

When we walk, it’s natural to land with a smooth heel stroke and roll through the foot off the big toe. When we run, it’s natural to land midfoot, which means landing under the body, just forefoot, with heel contact a split second later. "It almost feels whole footed," he says.

“Along with a well-aligned posture and approx. 180 steps per minute rhythm, a midfoot foot strike allows us to absorb impact forces efficiently and use the energy to propel ourselves forward,” says Ben.

3. Run for longevity

If you’re keen to make your running journey a success, “we can’t emphasise enough the importance of laying a solid foundation for your running longevity," says Ben.

“We recommend running at an easy pace for at least six months before adding faster training if you have not run consistently before."

Of course you may be excited to get going quickly, but there are 3 things Ben recommends as “milestones for success” on your barefoot journey:

• 1. “We recommend at least 6 weeks of walking in minimalist footwear to train your feet and mobilise your body. Vivobarefoot footwear increases foot strength by ~60% in 6 months – just walking!"
• 2. “We suggest practising a deep squat with heels on the ground. This is one of the best ways to assess whole-body mobility. If you struggle with this, it’s a sign you have some work to do."
• 3. “To prepare your shock absorbers – your arches, Achilles, soleus, calves – we recommend building up to 5 sets of hopping or jumping at a quick rhythm (approx. 180 steps per minute) for 1 minute, with 30 seconds recovery in between. Start with 5 rounds of 10 seconds jumping and progress based on your recovery.”

This article has been sponsored by Vivobarefoot.

For more information on your barefoot running journey, head to Vivobarefoot's running guide, a course that teaches you the art of safe, strong, sensory barefoot running.

Ready to start your barefoot journey? Explore Vivobarefoot’s performance range and use code BODYCOACH20 for 20% off your first order.