By Bernie Landels @findingtheirfeet
Over ten years ago I made the switch to minimal footwear, including a switch to a minimal hiking boot saying goodbye to my favourite hiking boots that I had been wearing since the late 1980’s! In switching I couldn’t really believe the difference nor the benefits. Moving from thick soles, stiff uppers and ankle supports to something that allowed me to flow more, feel more and my feet to do what they were designed to do, while still providing the traction required to go up and down mountain slopes.
In 2023 I hiked three 2000m peaks in one day in the Tetra Mountains on the Polish-Slovakia border my feet equipped with Vibram 5 Finger shoes and Wildsole sandals - I loved the flexibility and freedom of both and that I could carry an alternative without adding too much weight to my pack.
I have just returned from the Indian Himalaya mountains in the Ladakh Range, hiking in Naturcontact VL Trackers at over 3500m. They were so comfortable and light from the get go, allowing my feet to mould and grip the rocks and slopes.
So what makes minimal barefoot boots stand out? And how do they compare to their heavier counterparts?
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1. Natural Foot Function
Minimal barefoot boots are designed to mimic the way your feet move when walking barefoot, with a wide toe box, flexible sole, and zero-drop heel. This allows your toes to splay naturally, your arches to engage, and your ankles to move freely.
In contrast, conventional heavy hiking boots often immobilize the foot with rigid soles and narrow toe boxes, which can restrict natural movement and lead to muscle underuse over time.
Benefit: Improved foot strength, balance, and proprioception the ability to sense where your body is in space.
2. Lightweight Efficiency
Every extra gram on your feet adds up. Studies show that weight on your feet can cost several times more energy to carry than the same weight on your back.
Back in 1953 climbers preparing for the first ascent of Mt Everest formulated a ‘rule of thumb’: one pound on your feet equates to five on your back!
A review of studies in 2019 by researchers in Melbourne, Australia came to the overall conclusion that shoes can negatively impact gait (speed and stride length) due to the weight of footwear.
Minimal boots can weigh less than half of traditional hiking boots, meaning you use less energy with each step and walk more naturally. Over the course of a long hike, that reduced load can translate into less fatigue and more enjoyment.
Benefit: Greater stamina and efficiency on the trail.
3. Better Ground Feel (Without Going Barefoot)
One of the biggest differences between minimal and conventional boots is ground sensitivity. Minimal boots have thin yet durable soles that let you feel the terrain beneath your feet. This sensory feedback helps you adjust your stride instantly to rocks, roots, and slopes.
Heavy hiking boots often mute this feedback, leading to a clumsier gait and slower reaction to uneven ground.
Naturcontact Vegan Leather Tracker does not have the most minimal sole so would most definitely be suitable to those transitioning to a minimal barefoot lifestyle.
Benefit: Improved stability, agility, and connection to the environment.
4. Adaptability Across Terrain
Minimal barefoot boots can handle more than just groomed trails. Their flexible construction allows your feet to adapt dynamically to varied surfaces whether you’re navigating rocky outcrops, forest floors, or sandy tracks.
While traditional boots excel in extreme environments (like glacier travel or heavy snow), they can feel overbuilt and cumbersome for moderate hiking conditions.
Benefit: More versatile performance for most hiking environments.
5. Reduced Risk of Overuse Injuries
Because minimal boots encourage natural movement and strengthen intrinsic foot muscles, they may help reduce risks associated with weak, immobilized feet such as plantar fasciitis, ankle instability, and knee strain.
The Melbourne review of research also found that restrictions in foot motion resulted in increased hip and knee movement. With 26 bones in each foot they are designed to move, if a boot stops this movement and also restricts the ankle then the stress has to go somewhere…..upwards to the next joints.
It is important to remember that the transition to minimal footwear should be gradual to allow your body to adapt. Jumping straight from heavy boots to minimal ones without preparation can lead to soreness or injury.
Benefit: Long-term resilience through stronger feet and better biomechanics.
6. Environmental & Packing Advantages
Minimal barefoot boots not only use fewer materials (making them more sustainable) but are also easier to pack. Their flexible design means they can flatten or roll for travel, and they often dry faster than traditional leather boots. I travel with multiple pairs of minimal shoes now - because I can without exceeding my baggage allowances!
Benefit: Eco-friendliness, easy transport, and quick drying after wet hikes.
I’m heading to the Antarctic in November so will be on the lookout for minimal boots that can handle the extreme conditions I will face there - I am sure I will find something.
Minimal barefoot hiking boots give you a chance to feel the trail, strengthen your feet, and move with greater ease turning each hike into a more natural, connected experience. For many hikers, swapping the clunky heaviness of conventional boots for the light, agile feel of minimal footwear isn’t just a change in gear it’s a change in how you experience the outdoors.
Ref: Simone Carnage et al., ‘The impact of Shoe Flexibility on Gait, Pressure and Muscle Activity of Young Children. A Systematic Review,’ Journal of Foot and Ankle Research 12, article no.55 (2019), https://doi.org/10.1186/s13047-019-0365-7.
