How to Walk Barefoot: Form, Tips and Benefits

Walking is low-impact, accessible and easy to do anywhere. 2013 research in Arteriosclerosis Thrombosis, and Vascular Biology suggests walkers get 80 percent of the cardiovascular benefits of running, with 40 percent less joint impact. 

So just how popular is walking? In a site survey on xeroshoes.com (February 2026), we found that 80 percent of our customers walk 4-7 days a week.

With the popularity of walking, do you really need to learn how to walk? After all, you've been doing it since you were a toddler. 

Walking barefoot well comes down to a few simple things: land with your foot under your body instead of reaching out in front, push off with your glutes, and stay tall and relaxed. 

What is the Right Way to Walk?

This could be a loaded question. There are many factors that go into every person’s walking gait, like biomechanics, injury history, and environment. You walk differently based on circumstances too. Your gait will change if you’re walking uphill or downhill, walking fast or walking slow, or walking on different surfaces.

If you're a daily walker, an athlete who walks for active recovery, someone whose job keeps you on your feet, or just curious about walking barefoot, this guide is for you.

What is Your Walking Gait? 

Gait is the way you walk. Every step has two phases and five movements. A full gait cycle is measured by a full cycle of one foot, from hitting the ground to the next time that same foot hits the ground.

Stance phase (about 60% of each step): your foot is on the ground.

1. Heel strike: your foot meets the ground under your body.

2. Load and brake: your weight shifts on, and your foot and ankle absorb and control it.

3. Mid-stance: your body passes over a stable, flat foot.

4. Push-off: your heel lifts and your big toe levers you forward.

Swing phase (about 40%): your foot is in motion.
5. Swing: your leg travels forward into the next step.

Those five movements are the same for everyone, but how they look varies from person to person. “There is no best walking gait cycle,” says Dr. Ray McClanahan, DPM, podiatrist at NW Foot & Ankle and inventor of Correct Toes who has treated athletes for more than 30 years. “Human gait is highly dependent on so many individual variables, that there is no universal standard that can be applied to all humans.”

What Are the Benefits of Walking Barefoot 

It's possible to learn good walking form in shoes, but going barefoot is faster and easier.

Modern shoes have cushioning and a stiff structure that can get in the way. Some have a narrow toe box that squeezes your toes together and elevated heels that alter your posture. Together, these could affect how your feet move.

By walking barefoot, you become your own best teacher about proper walking form. Good form feels good. You’ll notice bad form because it will feel off.

You may also feel lighter on your feet. With nothing protecting your soles, you naturally pay more attention to how and where you step. Remember sneaking out of the house and trying to walk as quietly as possible? It's a lot easier barefoot.

Heel height plays a role too. According to Dr. Matt Driscoll, DC of Driscoll Chiropractic, a zero-drop design, "meaning there is no height difference between the heel and the forefoot, helps create a more balanced relationship between the muscles on the front of the lower leg (the shin muscles) and those on the back (the calves).

If you do need to wear shoes, choose minimalist shoes that are flexible, low to the ground, and foot-shaped, with a zero-drop sole, like Xero Shoes. 

A 2019 study in Medicine and Science in Sports and Exercise suggests just walking in barefoot shoes can be as effective as foot-strengthening exercises at increasing foot muscle size and strength over 8 weeks. When you feel more connected from the ground up, you may also feel more stable.

Walking Form: How Should My Foot Land When I Am Walking?

Runners are familiar with forefoot striking, midfoot striking, and heel striking. Does it matter when walking? 

 You don't need to force yourself to land on one particular part of your foot. Depending on your speed, terrain and what you're doing, you might contact the ground with your heel, midfoot or forefoot.

 You want to land with your foot underneath your body (or close to that). Reaching your foot significantly out in front of your body is called overstriding and can feel like you're putting on the brakes with every step. Bring your foot closer underneath you, and the movement can feel smoother.

Try it yourself. Take a few exaggerated steps, reaching your leg far in front of you. Then take several shorter steps, letting your foot land closer to underneath you. Notice the difference.

Foot placement is just one part of the picture. As Dr. Driscoll puts it, "The upper body should remain relaxed and loose, while most of the movement and force generation occurs from the hips down." That's where your glutes and hamstrings come in.

How to Walk Barefoot

If you want to learn the natural way to walk, follow these steps from Xero Shoes founder Steven Sashen. Obviously Steven spends a lot of time barefoot or in our barefoot shoes, but he also has a background as a Master’s All American Sprinter and Gymnast. So it’s safe to say, he knows about natural movement. 

Want to see this in action? Watch the video below with Steven, then use the steps below to dial in your form.

Step 1: Start by taking off your shoes

You want your feet to be free to move and feel the ground. Try a flat surface like a driveway or your living room floor.

 Step 2: Walk with your glutes, not your hip flexors

Your glutes and hamstrings are your body’s “prime movers,” but most people rely too much on their hip flexors when they walk. 

Try this instead:

1. Lift one foot slightly off the ground and don’t swing it forward

2. Push your standing leg backward (like you’re skating)

3. Let your lifted foot land naturally under your body

4. Repeat on the other side

This helps you move using your glutes, instead of pulling yourself forward with your hips.

At first, it may feel a bit robotic.That’s normal. You’ll find that you have to shorten your stride length while walking.

As you get more comfortable:

• Don’t push as far back

• Let each step flow into the next

• Stay relaxed

Your stride will change depending on what you're doing. Sometimes you'll reach forward. Sometimes you'll land on your heel, and other times closer to your midfoot or forefoot. Speed, terrain and incline all change the way you move.

Step 3: Stand tall

Walking is a full-body movement. It involves your ankles, knees, hips, torso and arms, not just your feet, so engage your core too.

A simple trick: picture an invisible string pulling the top of your head upward, so your knees, hips and shoulders stack on top of each other. You'll stand taller without forcing it.

Step 4: Let your arms swing

Let your arms swing naturally with your stride. Don't hold them stiff or pump them hard. They'll find their own rhythm, moving opposite your legs.

 If you’re struggling with your gait in general, you may want to consider a gait analysis. Our friends at Gait Happens in Colorado have a great walking gait analysis or can recommend a practitioner near you.

How Can I Transition to Walking Barefoot (or in Barefoot Shoes)?

You don’t necessarily have to “train” to walk in barefoot shoes or walk barefoot, but depending on the type of shoes you’re accustomed to wearing, you may need to ease into walking with less between your feet and the ground.

Start small. Start by wearing barefoot shoes and walk around the block, just 5-10 minutes. As your body feels comfortable, increase time. Adding just 5 minutes every few walks is a good place to start. 

Keep the pace easy. Walk at a pace that feels comfortable to you. You should be able to easily hold a conversation without feeling out of breath. As you get more comfortable, you can increase your pace.

Pick smooth surfaces first. You can start on grass or a smooth dirt path (like at a park) to feel a naturally softer surface, before moving to pavement. Progress to trails with rocks and roots after you’ve been walking in barefoot shoes for a while and don’t feel sore, as trail terrain can challenge different muscles. 

If you’re already wearing zero-drop shoes, the transition to walking in barefoot shoes will be easier. 

Read more tips about transitioning to barefoot shoes.

Going fully barefoot? If you already wear barefoot shoes, your feet are likely ready. Just pay attention to what you're walking on. Watch for rocks, roots and debris, and protect your feet from hot or cold surfaces depending on the season.

Listen to your Body

Don’t worry about how your foot lands. Heel, forefoot, or flat are all fine. Walking has a much lower impact than running.

When you can feel the ground, your body naturally starts adjusting your stride. Over time, walking barefoot can feel smoother and more efficient, and you'll probably notice other parts of your body relax too.

Use the 4-out-of-10 rule. Dr. Driscoll gives his patients a simple guide: "If discomfort rises above a 4 out of 10 during an activity, it may be a sign to stop, modify the activity, or reduce the volume." Below that, it's more likely normal soreness from adjusting to a new way of moving.

 Most importantly, have fun! Barefoot unlocks an entirely new sensation to your walking.

FAQs

Is walking barefoot good for you? 

Dr. McClanahan explains why: “When we walk barefoot, or in barefoot style footwear, we benefit from the information fed to our nervous system through the specialized skin on the bottoms of our feet... Thick shoes blunt this critical sensory information and hamper human movement.”

So yes, as long as you ease into it, it’s a good practice. Dr. Driscoll says one of the biggest benefits is "simply giving our foundation, our feet, the attention they deserve."

The main risks are doing too much too soon, which can leave you sore, and the surfaces themselves: sharp debris, and hot or cold ground. Build up gradually and watch where you step. As Dr. McClanahan says, “This is not a problem with being barefoot, or wearing barefoot shoes; this is a training error, that can be addressed with a slow progressive transition.”

Do podiatrists recommend barefoot or minimalist shoes? 

Many do. Dr. McClanahan says, “As a sports medicine physician who has treated athletes for 31 years, I can tell you that the most potent strategy for staying out of my treatment room... is to introduce controlled barefoot training, and wear barefoot shoes all the time.”

Can you wear barefoot shoes all day, every day for walking?

At Xero Shoes, we believe your feet already have the strength they need. Our barefoot shoes feature a foot-shaped design that looks and fits the way your foot looks. The toe box is roomy and gives your toes room to spread, and the flat, flexible sole allows your foot to bend and flex naturally through a walking stride. 

Once your muscles get used to more range of motion and natural movement, you may find barefoot shoes are the only shoes you want to put on for walking or all-day wear. 

Can you walk barefoot with flat feet or high arches?

Yes. Your foot type matters less than wearing shoes that allow for comfortable, natural movement. 

People with flat feet may find a flexible, zero-drop shoe may encourage the foot and lower leg to activate as you walk through your day. The low-to-the-ground feel can help feel more engaged and connected to the ground. 

If you have high arches, you may appreciate a shoe that does not squeeze your toes or force your foot into a narrow shape. A roomy toe box gives your toes space to spread, while a flexible sole allows your foot to bend and adjust as you move.

Learn more about flat feet and high arches.

Is it normal for my calves and feet to be sore after walking barefoot?

Yes, mild soreness is normal at first. Dr. Driscoll says, "What I commonly see when patients transition from conventional footwear, especially shoes with elevated heels and narrow toe boxes, to minimalist footwear is temporary soreness in the feet, calves, hips, or lower legs. This soreness is often a normal part of the adaptation process."

Delayed onset muscle soreness can show up 1 to 3 days after activity and fades as your muscles adapt. Use the 4-out-of-10 rule above as your guide for when to ease off.

How long does it take to transition to walking in barefoot shoes? 

It varies, because everyone's feet, gait and biomechanics are different. Many people feel adjusted within a few weeks to a month, according to Dr. Driscoll. For those who’ve worn conventional shoes for decades, Dr. Ray says a full transition can take longer, sometimes months or more. The key, both say, is to progress gradually.

For more, check out our guide to transitioning to barefoot shoes.

Can walking in barefoot shoes cause back pain?

In most cases, no. According to Dr. Driscoll, "Pain and soreness are not the same thing. In most cases, I would not say that barefoot or minimalist shoes directly cause back pain. However, every individual is different, and each situation should be evaluated on a case-by-case basis."

Temporary soreness while you adjust is common. If you're unsure what you're feeling, use the 4-out-of-10 rule above, and check with a healthcare provider if it doesn't ease up.

How do I start walking in barefoot shoes if I sit most of the day?

Start by going barefoot more at home, then add short walks. Dr. Driscoll recommends small, everyday changes, like skipping slippers around the house. He also likes to exercise barefoot at home. Once your feet feel ready, follow the transition plan above.

Are there groups who should be more cautious of walking barefoot?

Yes. Anyone new to barefoot shoes should ease in gradually. Dr. Ray notes that the older you are and the longer you’ve worn conventional shoes, the longer the transition may take. People who have reduced feeling in their feet, such as from neuropathy, should talk with their healthcare provider before going barefoot or switching to barefoot shoes. “These people are at risk of damaging their feet, without their nervous system providing adequate protection,” Dr. Ray says.

Is walking barefoot on concrete or hardwood floors bad for your feet?

For most people walking on hard surfaces is fine. Humans evolved in places with packed mud that’s as hard as concrete and didn’t wear shoes. Your muscles, ligaments, and tendons have everything you need for protection: they are natural springs and shock absorbers. 

By practicing the fundamentals of walking, you don’t need added protection on hard surfaces. However if you’re not used to barefoot walking or spend a lot of time in cushioned shoes, start by walking on the grass or softer surfaces first.

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. 

Meet Our Experts

Dr. Ray McClanahan, DPM

Dr. Ray McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion. In three decades as a podiatrist, he has learned that most foot problems can be corrected by restoring natural foot function. He is also the inventor of Correct Toes, silicone toe spacers. His professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, and education on proper footwear.

Dr. Matt Driscoll, DC

Dr. Driscoll of Driscoll Chiropractic has a passion for improving his patients’ health and getting them back to their daily activities with well-rounded, sustainable solutions. He is a life-long learner and natural athlete who is continually searching for progressive techniques to advance the healing process for his patients. He aims to provide innovative care that improves not only current aches and pains, but overall health. Dr. Driscoll holds a Doctorate in Chiropractic from Northeast College of Health Sciences (formerly New York Chiropractic College), and carries advanced training in Active Release Technique (ART) and Foundation Training. He completed his undergraduate degree in Biology at St. John Fisher University. He currently resides in Webster with his wife, Kiersten, and their two daughters. Together they enjoy traveling, being active, serving in their church, reading, and spending time with family and friends. (Connect with Dr. Driscoll on Instagram)