Barefoot Training Is All Over Instagram—But What Is It Exactly?
Barefoot training isn't new, but it's recently become buzzy again thanks to Instagram.
Below experts explain what's to be gained by working out without shoes.
It’s easy to not think twice about kicking off your shoes the second you walk inside after a long day or when jogging down a sandy beach. But what about when it comes to hitting the gym? Enter the latest Instagram-friendly fad, likely somewhere in your feed at this very moment: working out indoors without your sneakers on-somewhere other than your yoga mat, Pilates reformer, or ballet bar.
The trend toward barefoot training is gaining traction among fit pros everywhere, and not just because they’re too lazy to lace up (been there, felt that). Working out sans shoes can actually help improve balance and overall foot and ankle strength, says Lacee Lazoff, a kettlebell specialist and StrongFirst-certified trainer in New York City.
“The muscles in the feet have to work harder when they’re not surrounded by extra padding from shoes,” she says. “Slipping those off helps to build essential strength in your arches and support ankle stability. Think of this process like a natural orthotic insert.”
On the list of muscle groups you're looking to target, your feet likely come in far behind toned arms or strong legs, tbh. But according to Dr. Anne Holland Johnson, foot and ankle surgeon at the Hospital for Special Surgery in NYC, strengthening this area should be a priorty.
“Your feet and ankles together are the base of the body,” she says. “So, if you have any instability there, it can affect your gait [or how you walk]. If one small thing’s off there, you’ll compensate, and that goes up the kinetic chain.” Cue potential knee, IT band, hamstring issues-the list goes on.
Want to try training barefoot? Start with a strength sequence like the one below:
Aside from providing a solid foundation, barefoot training can also enhance that mind/body connection. “There are nerves and receptors throughout the foot that send signals through the body, reminding certain muscles to turn on like a light switch,” says Lazoff, who believes everyone can benefit from barefoot training, even if it's just bodyweight resistance work. Once the chain’s lit up, strength gains are imminent. Who cares if you get a little side eye in the process?
Beginners to barefoot training should start with something simple. "This can literally be as basic as balancing on one foot," says Dr. Johnson. From there, you can move on to lower-body moves "such as squats, one legged squats, lunges-anything that incorporates the rest of the leg, thigh, and core will inherently strengthen the foot and the ankle," she continues, adding that it's important to stretch out your calves, as well as the bottom of your feet regularly, too. (Do yourself a favor and buy a massage ball if you don't already have one.)
Lazoff also likes squats and lunges for newbies to barefoot training. But she suggests working with kettlebells as well. "All movements are fantastic, especially squats, swings, deadlifts, and overhead presses," she says. "Try moving in all planes of motion." You can even do some cardio sans sneakers. "Running can be done barefoot, but be careful with impact activities as a novice," Lazoff warns. "It takes a lot of time to build up strong enough feet to run successfully without shoes. I suggest a low profile running shoe to start, then making a transition for sprints and shorter runs."
Should you decide to ditch your kicks next time you hit the gym, Dr. Johnson just has a couple words of caution: "I could see some dangers in that for sure," she says. "You could drop a heavy weight on your foot, which is not uncommon, or stub your toe. Having no shoes on at the gym has dangers within itself." Because of this, she recommends being a little extra mindful about where you put your best (bare) foot forward-oh, and maybe invest in some cute socks.
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