- Training barefoot stimulates the muscles in the feet, ankles and calves, improving strength and balance.
- Direct contact with the ground also allows you to work on proprioception, improving stability and body control.
- Training without shoes promotes the natural movement of the big toe, which is critical for the pushing phase in running.
In recent years it has become quite common to see people training barefoot in the gym. From a hygiene perspective, it may not be the best choice, but removing your shoes for exercises like squats, lunges, and deadlifts can make your workout even more effective. It is important to note that neither option is right or wrong. It’s a purely personal choice. That said, here are three reasons why you should try training barefoot.
1. Activate intrinsic foot muscles
We are not used to walking barefoot: we do it at the beach, maybe at home, but for most of the time, we wear shoes. The use of shoes has made the muscles of our feet lazy, limiting their movements. Training barefoot when possible will wake up these muscles, forcing them to work again. Along with them, the ankles and calf muscles will also strengthen.
2. Improve balance and work on proprioception
Training barefoot allows the body to move more naturally. Shoes can sometimes subtly alter the movements of our body while performing exercises. On the other hand, having direct contact with the ground allows you to work on proprioception as well, meaning the ability to recognize the position of your body in space.
3. Strengthen the big toe
Confined within shoes that aren’t always comfortable, the big toe is limited in its movements, if not completely restricted. However, in running, the big toe plays a crucial role for several reasons:
- It is responsible for the push-off phase to transfer force forward;
- It stabilizes the foot by distributing weight and energy evenly;
- It helps maintain balance;
Barefoot training allows the big toe to work on all these aspects, re-educating you to feel the ground beneath your feet and use it to your advantage.
If you prefer to use shoes, choose the right ones
If the idea of training barefoot still doesn’t convince you and you want to continue using shoes for your strength training in the gym, don’t make the mistake of using the same ones you use for running: they are generally too cushioned and have too much stack height, which does not support the search for balance and stability. Opt for minimal shoes with a flat, semi-rigid sole and a wide heel area for a good base of support. And for those in between, there are FiveFingers shoes to help you gradually adjust to the barefoot sensation.