Benefits of Training Barefoot

Train with or without shoes?

The generality of training or physical exercise, goes through moments of constant stability and instability. When selecting a type of training it is important to consider several factors and among them are: the stability, the support and the movement restriction.
It is also known that for certain type of training, there are more varieties of shoes, some more appropriate than others. Taking into account its properties, we can use the footwear that best suits the activity to be performed, however, we must take into account that with the use of athletic shoes, our proprioceptive capacity becomes more limited compared to barefoot training.

What is proprioceptive ability?

The proprioceptive ability is the body's own way of evaluating the position in which it is found and aims to maintain perfect balance when the body is stationary, moving or under effort.

Does training barefoot bring benefits?


The footwear training can become safer taking into account its greater adaptability in contact with the ground, in the control of amplitudes movement, depending on the height of the shoe, as well as the impact absorption during training.
On the other hand, by training barefoot, we achieve greater proprioceptive capacity and plantar sensitivity.
In this choice we must take some factors into account. The first, and most important, will be the person's individuality. It is important that they identify themselves and be willing to do so.
Take into account the purpose of the session, the exercise selection or stimuli to offer, the joint limitations or even the training experience are other factors to consider.
In all barefoot training it is important to adjust the loads, floor and training intensity.
It is, therefore, important to understand our limitations, experiment and experience. Our body will progressively adapt.


Advantages and Disadvantages of Training Barefoot

The increase in proprioceptive capacity, the plantar sensitivity and, eventually, the reduction of injuries associated with running are some of the advantages found to train barefoot.
There may be some increase in muscle strength due to greater activation of the intrinsic foot muscles and, consequently, increased muscle activity of the entire lower limb.
In turn, the exposure to microorganisms or infectious agents, the lesions associated with the floor, the greater joint wear, greater fatigue and increased force transmission, through impacts, may be some of the disadvantages of barefoot training.

Is training barefoot valid?

Despite the scarcity of bibliographic references on the subject, we can conclude that the barefoot training is perfectly valid. Still, it is important to take into account some factors, in order to gather all the necessary conditions that contribute to a more sensitive experience. The choice and safety of exercises can make a difference. Different experiences will also offer us different answers. We must train with what we have, learn and evolve towards greater and better longevity.


Diogo Monteiro
Inspire's Studio Personal Trainer