Your First Barefoot Steps

A different kind of shoe can feel like a different kind of day. Give yourself time to get used to it.

Begin with short, familiar walks.

If you are used to a raised heel, a stiff sole or substantial cushioning, minimalist footwear may feel unfamiliar. Try the shoes indoors first, then begin with short periods on a familiar, comfortable route.

Increase gradually.

There is no universal transition timetable. Adjust time, distance and activity to how you feel rather than switching your whole routine at once. Alternating with your usual footwear can help you make the change at your own pace.

Leave demanding sessions for later.

A new shoe and a harder run are two changes at once. Get familiar with the fit and feel before increasing distance, speed or difficulty. Select footwear appropriate to your activity and terrain.

Listen to your feet.

Stop or reduce use if you notice pain, persistent discomfort or unusual soreness. If you have an injury, a medical condition or questions about suitability, ask a qualified clinician for advice specific to you.

Keep the basics simple.

Start with the right fit, read the product details and choose a style for your normal routine. Explore walking and slip-on styles for a practical place to begin.