Are Your Running Shoes Making Your Feet Lazy? I Ditched Mine To Find Out

While minimalist running shoes have always caught my eye, it’s admittedly been in a “hmm, why would someone want to wear those?” way; I never considered barefoot shoes for myself. That is, of course, until I dug into the research and learned that the flat, zero-drop design has been shown to improve running efficiency1 and increase foot strength2.

As a competitive marathon runner, improved efficiency is music to my ears. Ergo, I set aside any preconceived notions about the strange barefoot aesthetic and slipped my toes into the Peluva Women’s Strand Lightweight Trainers for a month of testing. 

Most traditional running shoes are heavily cushioned, with designs that prohibit your feet from their natural movement. Alternatively, a barefoot (i.e. minimalist or zero-drop) running shoe promotes a natural gait.

According to Samantha Scaffidi, run coach and founder of Project Sweat Run Club, zero-drop shoes allow your feet to move how they would if you were barefoot. “Running in this way strengthens the feet and lower legs and allows you to become less reliant on the structure and support of a running shoe,” she previously told mindbodygreen.

Thus, this builds your foot strength and the strength of your other muscles (which, as it turns out, may be getting lazy thanks to modern footwear).

Samantha Lui, PT, DPT, physical therapist at Bespoke Treatments in New York City, echoes this sentiment, adding that “According to research from 2013 and 2016, zero-drop shoes may encourage a forefoot or midfoot striking pattern while walking or running3, which can lead to better shock absorbency and fewer foot and knee injuries (compared to heel-first strikers).”

When it came time to test the Peluva Strand shoes, everything I read suggested starting slow. I actually had a hard time even putting the shoes on at first, so I figured it was best to listen and take things one step (pun intended) at a time. 

As such, during the first week with my Peluvas I wore them just for walking. This included outdoor walks and mid-day sessions on my WalkingPad. 

Once I felt comfortable in the shoes (which only took a wear or two!) I took them out for a spin on my typical running route. The first mile or so felt a bit weird, but I acclimated fairly quickly thanks to the week of walking I’d done already.

Over the next three weeks, I fully integrated the Peluvas into my routine. I’d read that experts recommend not completely replacing your standard footwear with minimalist shoes, so I replaced just one run and two walks per week with my Peluvas—and I even tried them for one strength training session. 

When it comes to barefoot running shoes, size is critical—and, since I was new to the game, I truly appreciated Peluva's personalized fit scanner.

To find your perfect size you’ll simply need to scan a photo of your foot standing on a blank sheet of paper (using a smartphone) and you’ll be given a personalized recommendation. The whole process took me less than three minutes and my shoes fit perfectly when they arrived.

As I battled my Peluvas, trying to fit each toe into its individual place, I began to realize just how crammed my toes must be in my typical running shoes. Instead of feeling frustrated by the barefoot design, I got angry at traditional footwear.

Once I was in, I breathed an audible sigh of relief. So this is what it feels like for your feet to be relaxed in shoes. I truthfully couldn’t believe how foreign of a sensation it was.

Sure, the separated toes felt a bit funny—but (like I said) I got used to the feeling fairly quickly. And yes, the shoes got easier to put on with each wear. 

Standard footwear tends to force your feet out of their natural position, but this design remedies that. I actually think my toes were becoming permanently cramped before the Peluvas, and I’ve started to see and feel them spread more naturally even without the shoes on.

The research is there: Minimalist running shoes have been shown to increase foot strength by about 58%2, while also making you more steady on your feet.

This study measured results after six months—so I’ve still got some time to go—but I can already feel my feet getting less reliant on cushioning and more responsive to the actual terrain I’m running or walking on.

What’s more, I’ve started to notice a significant improvement in my balance, which has become evident in Pilates classes even when I’m not wearing the shoes. 

While, yes, minimalist shoes are designed to feel like you’re barefoot, the Peluva Strands are surprisingly supportive. The EVA midsole provides enough cushioning to avoid a harsh impact when running or walking on hard surfaces. 

Although the rubber sole is quite durable, I do find myself paying much closer attention to the ground and my surroundings when running in the Peluvas. I’m particularly careful about where I’m stepping, since my feet are more exposed.

Because of this, I’m actually feeling more alert during my runs—and this feeling tends to extend past the morning workout as well. On the days when I wear my Peluvas, my mind feels sharper. 

I’d heard of the benefits of grounding (AKA “earthing”) and its mood-boosting benefits6, but this was another sensation I hadn’t expected from my Peluvas. I could actually feel the ground beneath me, and it had a surprising effect on my mood.

Grounding aside, both walking and running can boost your mood7 and improve cognitive function8—which is why any time I’m feeling stressed, lethargic, or stir crazy, I reach for my sneakers and either head out the door or roll out my WalkingPad; but this was more than the typical jolt I always get from movement. 

There was something about the feeling of the ground beneath me that instantly made me calmer and more at ease. This prompted me to do some more research on grounding, and I found that it’s actually been shown to improve heart rate variability, promote glucose regulation, reduce stress, and support immune function9.

If you’re curious about barefoot shoes and don’t suffer from preexisting foot conditions such as Achilles tendonitis, plantar fasciitis, or flat feet, I highly recommend giving the Peluva Strand shoes a try. As long as you’re willing to slowly incorporate them into your routine, the shoes are a great tool for foot health, mental health, and running efficiency.

If you’re looking for a shoe with no adjustment period, the Peluva likely isn’t for you. Minimalist running shoes take some getting used to, and experts suggest using them to supplement your existing footwear rotation, rather than completely replace it.