What to Look for in Barefoot Walking Shoes

Say you’ve heard all the benefits of walking in barefoot shoes and you’re ready to make the jump. Make sure you know what to look for when shopping.

The best barefoot shoes for walking have a wide, foot-shaped toe box, a thin and flexible sole, and a zero-drop design that keeps your heel and forefoot level. Just as important is fit: your toes should have room to spread while your heel and midfoot stay secure.

There is so much guidance on finding the right running shoes, but walking has different needs. For one, most people land heel first when they walk, and some days you might be climbing hills or carrying a weighted vest. Here’s what to look for, with advice from a podiatrist, a chiropractor and the designer behind our new walking shoe.

Are Barefoot Shoes Good for Walking?

“Barefoot shoes can be great for walking,” says Dr. Alissa Kuizinas, DPM of Wellness in Motion. “They allow the foot to utilize the full range of motion of the joints, and to use all of the lower extremity muscles fluidly. They also allow great feedback from the ground.”

However, barefoot shoes may not be an instant fit for everyone. Dr. Kuizinas notes that people with limited joint mobility, current injuries or significant stiffness may need more time, and that soft surfaces are easier to start on than pavement.

Barefoot vs. Zero Drop Shoes

Going completely barefoot isn't for everyone and isn't right for every occasion. 

The good news is that you can walk in barefoot (or minimalist) shoes instead. That's why we created Xero Shoes - so you feel the benefits of being barefoot while still protecting your feet. 

Barefoot shoes are designed to feel like you’re barefoot with a foot-shaped design and minimal cushioning, but you get a balance of ground-feel and much-needed protection.

People often use barefoot and zero-drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole. Zero-drop shoes are characterized as flat from heel to toe.

 When it comes to walking, Dr. Matt Driscoll, DC of Driscoll Chiropractic, says that a zero-drop design creates a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves). “This allows muscles to regain their optimal length and strength, improving their ability to absorb force efficiently and enhance movement.”

The Barefoot Shoe Checklist 

The characteristics of a truly “barefoot shoe” are:

• Foot-shaped toe box
• Zero-drop, flat from heel to toe
• Flexible sole that bends and flexes with your feet
• Thin sole with minimal cushioning for ground feel
• No arch support
• Lightweight

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Two Tests You Can Do at Home

• Toe Box Test: Take out the insole and stand on it. If your foot spills past the edges, the shoe is too narrow. Dr. Kuizinas says “your toes should sit comfortably without scrunching.”

• Flex Test: Bend the shoe toe to heel, then twist it. It should move easily in your hands.

Xero Shoes checks all the “barefoot boxes.” But it’s not just about the design, it’s how you wear the shoes. Once you decide how you’ll wear barefoot shoes, like for workouts, hiking or casual wear, you’ll find more activity-specific features. 

What to Look for in Barefoot Walking Shoes

There are a few specifics that you’ll want to look for as you pick out barefoot walking shoes. 

Dr. Kuizinas says the features that matter most for walking shoes are the fit, cushion level, and structure of the shoe. Walkers want to find the shoe that matches their specific foot needs.

Fit

When you’re walking, having room for the toes to spread out helps power the push off as you move through your stride. Having wide shoes or wide feet is different than a wide toe box. It’s important that the design is foot-shaped where the toe box is wide but the heel and midfoot are held securely in place, instead of wide throughout the entire shoe. 

Width isn’t the only thing that matters, consider depth too: if you have larger toes or toes that curl, you may need a taller toe box

Sole Thickness

“Ideal thickness of the sole really depends on the person,” says Dr. Kuizinas. “For some people a thinner sole is great because it allows for excellent ground feel and feedback and improves stability and balance. For others, thicker soles can be helpful to attenuate shock.”

That’s the thinking behind the Pacer Lite: it’s a walking shoe that still has a thin, flexible 13.5mm sole for ground feel, but added protection with a heel crash pad right where walkers land.

Flexibility

Your feet are meant to bend and flex naturally throughout your walking gait, so that’s why sole flexibility is so important for everyday walking. Walking shoes with a flexible sole that can bend easily promotes natural movement through the foot's range of motion. 

Upper and Breathability

If you’re logging your 10,000 steps, you may spend longer in walking shoes than in a pair you wear for a quick run. You’ll want a shoe with a breathable upper to keep feet cool on long miles. The Pacer Lite’s flexible upper features breathable engineered mesh.

Traction

Look for tread where your foot actually meets the ground: under the heel, where you land, and under the ball of the foot and big toe, where you push off. The more varied your walks (pavement, park paths, hills), the more traction matters.

Does a Walking Shoe Need Anything Different?

Yes. Walking loads your foot differently than running. You land heel first more often, and one foot is always on the ground.

“Barefoot shoes will require you to use your full range of motion of the joints in your lower body,” Dr. Kuizinas says. “Features such as cushioning level, added stability components, and heel-toe drop will affect peak pressures on joints and how much muscle force is required with each step.”

When you look into the technical design of creating a barefoot walking shoe, there is much more that goes into it than you think. 

The design team mapped four ways people use walking shoes, from most to least common: walking, fast walking, hilling (walking uphill), and rucking (walking with a weighted vest or pack). 

Walking uphill shifts weight to the ball of your foot and toes, so a flexible forefoot allows for natural motion. You also need traction under the forefoot so you don’t slip.

Rucking adds weight to every step, putting more pressure on your heel and the ball of your foot. That’s where an outsole needs extra durability.

Sizing

You may have learned that you need a certain amount of space between your toes and the front of your shoes. That’s because most shoes taper inward and squeeze your toes, so you’re adding a thumb’s width or more to make your toes feel more comfortable.

With barefoot shoes, you may not have to size up, especially if you have a narrower foot. Your toes will still have room to spread, but your shoes will feel secure as you’re walking. Learn more about sizing your Xero Shoes. 

When shopping for barefoot walking shoes, prioritize a foot-shaped toe box, a thin and flexible sole, and a zero-drop design. Then look for features made for how you walk. That’s exactly what we built the Pacer Lite to do. 

FAQs

How much room should a barefoot shoe’s toe box have?

Dr. Kuizinas says to look for a wider, foot-shaped toe box that allows your toes to spread. You may also want to look for a taller toe box depth, particularly if you feel you need more room above your toes.

How thick should a walking shoe’s sole be?

A thinner sole gives you better ground feel and feedback. But Dr. Kuizinas notes that for some people, “thicker soles can be helpful to attenuate shock and reduce overall loading of the feet with each step.” It depends on your foot strength, flexibility and how used to barefoot shoes you are.

Can you wear other barefoot shoes for walking?

Yes, most barefoot shoes have the same features like a wide toe box, zero-drop flexible sole, and minimal cushioning, you’ll get ground feedback and natural comfort. The Pacer Lite barefoot walking shoe, has a walk-specific outsole that was designed for the walking gait, featuring a small layer of foam in the heel to absorb the impact from heel striking, which is common in walking.  

Are barefoot shoes good for rucking or walking with a weighted vest? 

Since rucking adds more load to your steps, barefoot shoes can be a good step up once your feet are adjusted. Adding weight increases the load on your feet, so build up to it gradually. The Pacer Lite’s outsole was designed with rucking in mind, with larger lugs at the heel and ball of the foot, where weighted walking puts the most pressure. As Dr. Driscoll says, the key is to transition gradually, listen to your body, and allow sufficient time for adaptation. More info on transitioning to barefoot shoes.

The content of this post is for educational and informational purposes only and does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition. 

About the Expert:  Dr. Alissa Kuizinas

Dr. Kuizinas, DPM, is a board certified podiatrist who's passionate about foot health. She loves seeing patients transform their feet without surgery or invasive procedures. She is based in Boston, where she sees patients virtually and in-person at her practice, Wellness in Motion.