6 Best Minimalist Sandals [Barefoot & Running Sandals] - Greenbelly Me - Greenbelly Meals

6 Best Minimalist Sandals: Guide to Barefoot and Running Sandals



Minimalist sandals are fantastic for hiking, running, and casual wear. Their versatile, lightweight, and provide that barefoot feel that's popular with outdoors people. 

Learn how to choose a pair of barefoot sandals that's comfortable and good for you. To make things easier, we've tested and reviewed the 6 best minimalist sandals on the market today and provided a link to each one below. Let's jump right in.


Things to Look For

1. ZERO DROP: SAME HEIGHT FROM HEEL TO TOE

Zero drop is a defining characteristic of a barefoot sandal that enables the mid-strike. Zero-drop sandals let feet move and rest in their natural position. With zero-drop soles, the height of the back of the sandal needs to be the same as the front - or have "zero drop".

In other words, the foot lays flat from heel to toe and moves in a way similar to if it were going barefoot. This is in direct contrast to most shoes which might have a 20 mm high heel and a 15 mm high toe box... a total drop of 5 mm.

The benefits to a zero-drop shoe that people have experienced include less knee pain, better ankle agility, improved posture, balance, and even drastic improvements in lower body strength.

what is a zero drop sandal
Left: zero-drop sandal | Right: "classic" sandals with elevated heel


2. THIN SOLES:
IDEALLY 12 MM OR LESS

Anything thicker than 12 mm and you will not get that real "barefoot feel". It will be more like a shoe. I personally prefer soles in the 5-8 mm range.

The thinner the sole, the more flexible a sandal will be. That being said, if you’re new to minimalist sandals, you could start with a thicker sole at first until your feet get accustomed to the change. Ultra-thin soles are the closest resemblance to walking barefoot. Once you get used to them, you'll never want to go back.

Many shoes and sandals today fill their soles with extra cushioning and padding, but minimalist sandals aren’t designed for that. Instead, feet are supposed to feel and naturally adjust to the grooves of the earth, with the soles acting more like barriers for added protection against nature's elements.

Shamma Sandals vs. Chacos
Shamma Sandals vs. Chacos


3. LIGHTWEIGHT:
IDEALLY 12 OZ OR LESS

Most minimalist sandals weigh less than half the weight of boots or running shoes. That being said, a lot of the weight will also depend on the sandal’s material. For example, pairs made from leather will naturally be heavier than pairs made from synthetic materials.

How about Chacos? Chacos are zero drop too, but they weigh around 2 lbs (32 oz). That is way too much! Again, a heavy and thick sandal won't resemble being barefoot.

Unshoes Wokova weighing in at 11 ounces.


Best Minimalist Sandals

In no particular order, here are the best barefoot and minimalist sandals on the market:

Models Thickness Weight Per Pair Price
Luna Sandals Oso Flaco 11 mm 17.4 oz $125
Xero Shoes Z-Trail 5.5 mm 11.3 oz $80
Bedrock Sandals Cairn 14 mm 15.6 oz $105 to $115
Unshoes Wokova 4-6 mm 11 oz $57
Shamma Sandals Mountain Goats 5-6 mm 12.3 oz $105
Earth Runners Alpha Adventure  8 mm 11.5 oz $93
Chacos Z2 Classic Really thick 31.9 oz $95

Luna Sandals - Oso Flaco

best minimalist and running sandals - luna sandals

Price: $125

Thickness: 11 mm sole

Weight: 17.4 oz per pair (Size 11.5)

Why we like them: Perfect for running or hiking, the Oso features a thick sole, durable build and an adjustable strap (with extra lacing) to ensure a close, secure fit.

Luna Sandals launched soon after Born to Run was released. Their founder, Barefoot Ted, was a main character in the book and has been running ultra-marathons in minimalist sandals since 2007. Despite the thicker soles, these sandals are still very light. They come with a non-slip MGT footbed, Vibram soles and a bit more lacing than other sandals for a secure foot hold. The most unique thing about these is the quality - these sandals have been really really well designed for running. These will be my go to sandals in 2021. 

See on lunasandals.com


Xero Shoes - Z-Trail

best minimalist and running sandals - xero shoes

Price: $79.99

Thickness: 5.5 mm sole

Weight: 11.3 oz per pair (Size 11)

Why we like them: A top brand in minimalist sandals, the Z trail by Xero shoes stays flexible and keeps things
simple with its light and packable design, ultra-thin sole, and comfortable footbed.

Xero Shoes have become one of the barefoot sandal leaders, especially after appearing on Shark Tank. They make some impressively flexible sandals that can roll up in to your pocket.

I could not believe how much I could actually feel the ground in these. These are the only pair on our list that have a horizontal non-thong strap. The footbed is roomy and very comfortable, and the heel cup helps to keeps debris out when walking outside. Each pair comes with a 5,000 mile warranty so feel free to crush some miles in them. If the toe thong isn't your thing (it can take time to get used to and, honestly, is not my preference), checkout their Z-Trail and Z-Trek models.

See on xeroshoes.com


Bedrock Sandals - Cairn

best minimalist and running sandals - bedrock sandals

Price: $105 to $115

Thickness: 14 mm sole

Weight: 15.6 oz per pair (Size 11.5)

Why we like them: These bad boys have one of the thickest soles on our list, and their tough treads are made with
durability in mind to push through miles of rugged backcountry terrain.

Rough and tough sandals built for the trail. These sandals are more like the lightweight and minimalist alternative to Chacos. I wore these religiously for most of 2017. Bedrock Sandals launched in 2012 with a Kickstarter project and has been making great sandals ever since. Their models range from the minimalist and ultra-thin Earthquake model to the more rugged, and infinitely adjustable, Cairn model. At a 14 mm sole and 15.6 oz per pair, the Cairn's (image below) are definitely thicker and A LOT more durable for tough trail. Thru-hikers on the Pacific Crest Trail and Appalachian Trail have been wearing these more and more.

See on REI.com


Unshoes - Wokova

best minimalist and running sandals - unshoes

Price: $57

Thickness: 4 to 6 mm sole

Weight: 11.0 oz per pair (Size 11.5)

Why we like them: The lightest option in our roundup, this straightforward simple sandal is great for light hiking
trails, water sports, or casual everyday use.

Each pair is made to order. Great for active lifestyles and for casual wear. The lacing is relatively seamless and the wide straps prevent potential hot spots. Unshoes will mold to your feet like a glove. My favorite thing is the straps - they are thick and oh so comfortable. The lacing leaves the inside of your foot open making it more ideal for casual wear versus running. For those of you who don't like things between your toes, there are other models with horizontal straps like the Uinta and Pah Tempe.

See on unshoesusa.com


Shamma Sandals - Mountain Goats

best minimalist and running sandals - shamma sandals

Price: $105

Thickness: 5 to 6 mm sole

Weight: 12.3 oz per pair (Size 11.5)

Why we like them: With adjustable power straps for a close fit, thick soles with traction grip, and a lightweight
design, this sandal is everything you need to keep moving through mud, gravel, and more.

Let this be an ode to Shamma. After a long run on the beach with the Mountain Goats (featured image), I was hooked. I've been wearing these nearly everyday for a year now (most of 2018). Super light, yet rugged enough to cover serious terrain. Their straps fit like a glove and are softer than a pillow. Note their Warriors model (featured specs) is a lighter than the Mountain Goats - the lightest on this list, in fact. Shamma also offer some beautifully designed sandals with sleek brown leather goat-skin.

See on shammasandals.com


Earth Runners Alpha Adventure

best minimalist and running sandals - earth runners

Price: $93

Thickness: 8 mm sole

Weight: 11.5 oz per pair (Size 11.5)

Why we like them: Minimally designed with runners in mind, the Alpha Adventures are as close to going barefoot as
it comes, and their unique “grounding” feature puts you right in touch with mother earth.

Quality, minimalist sandals designed for running. All of Earth Runners' sandals have an extremely unique vegan footbed with either pure Vibram sole or the Earth Grip footbed (organically dyed cotton canvas). Lacing comes with a thin layer of nylon to minimize stretching. There's a copper plug at the bottom of the sandals where the thong strap attaches that is supposed to connect you to the Earth and allow you to feel more grounded.

See on earthrunners.com


Chacos Z2 Classic


chacos sandal weight

Price: $95

Thickness: Really thick

Weight: 31.9 oz per pair (Size 11)

Why we like them: A tried-and-true sandal with added support and reliable durability for those looking for an option
with a thicker sole.

These are the classic outdoor sport sandal that seem to have dominated the market for decades. I wanted to add these solely as a point of reference. You can see they are significantly bigger and heavier than the other models on this list. Chacos weigh in at nearly 2 lbs which is over double the weight of some these other sandals. Some folks love 'em for their durability and style... others prefer the more lightweight and minimal style.

See on REI.com


Considerations

SOLE MATERIAL: Leather, Canva, or Vibram

From the strap to the sole, sandal materials matter. Here’s a deeper look at three popular materials used in minimalist sandals today.

  • Leather: leather sandals are durable, soft, water-resistant and malleable—which means over time the leather forms to fit your foot. However, leather also has its downfalls. It’s heavier, it doesn’t dry as fast as canvas and it can get slippery when wet. This specifically poses a problem with leather-soled sandals and rainy conditions.
  • Canva: canva is a quick-drying, lightweight, moisture-wicking material that’s used in many minimalist sandal footbeds. Sandals made with canvas will be more flexible than leather and will have a soft texture. Sometimes, the insoles of canvas sandals will also have added grooves for improved grip.
  • Vibram: lightweight and quick-drying, Vibram is a material specifically designed by an outsole manufacturer that makes hiking boots, work boots, and sandals. A Vibram sole is thin, lightweight, comfortable and has excellent traction and abrasion resistance. It’s made from a blend of rubber and EVA and is a secure and suitable option for various terrains. The soles last upwards of 15 years and are said to be the “best of the best” in the durable sole industry.

Bedrock Sandals Cairn
The Bedrock Sandals Cairn use Vibram soles.


STRAPS: Horizontal or Thong-Style

A lot of brands use specially designed laces for their sandal straps that are lightweight, comfortable, weather-resistant, adjustable and durable.

thong strap vs horizontal strap sandals
Left: the horizontal strap brings toes together | Right: thong strap lets the toes spread out

1. Horizontal Strap: Sandals with a horizontal toe strap usually feature a thicker strap that tightens and secures your foot in place and helps to keep it from sliding.

The downfall here is that if you’re not used to wearing this style, it can get pretty uncomfortable. And, you might even develop hotspots after a while. A horizontal strap squeezes your toes together and cause Metatarsalgia - a fancy word for knuckle inflammation.

2. Thong-Style Strap: With a thong style, your feet aren’t restricted by a strap and they’re able to move around more freely—your toes naturally spread out.

This can be a good and bad thing. This non-restrictive feature makes the style more comfortable, but the sandal is more prone to slip in wet conditions or especially rough terrain.

Personally, I pick thong all day long.

Luna Sandals
Thong-style Sandals (Luna Sandals)


FIT: Avoid Any Slack

You don’t want extra space in your sandals. The goal is to have the sandal fit as closely and comfortably as possible to keep it from slipping around in wet conditions.

Your toes should come up just short of the tip of the sandal, nearly grazing its end, and your heel should round out evenly with the heel of the footbed. If there’s any extra room at either end of the sandal then size down. If your toes or heels stick over the edge of the sandal try a half size up.

Ordering online? Some brands have templates you can print out and step on to see how a size measures against your foot. Another option is to measure the length of your foot with a ruler to compare against the brands’ sizing chart.

cross-legged hiker relaxing in barefoot sandals on a boulder


DURABILITY: Checking the Straps, Soles, and Warranty

Consider the straps and footbed of the sandal for its durability. Thicker nylon or leather straps are usually more flexible and resistant to tearing than braided or thin straps. Nylon’s also much more resilient to sunlight and rain, so any weather changes won’t affect the straps give or flexibility.

As for the soles, think about the level of grip and tread needed for your hike’s terrain and weather. Materials like Vibram and leather top the charts in the durability, traction, and grip department, but rubber fares better than leather in wet conditions.

And don’t forget about the warranty! Always look for sandals with at least a one-year warranty covering every part of the shoe (soles, footbed, and straps included.)

Curled Shamma Warrior and Xero Z-trail
Curled Shamma Sandals (left), Xero Shoes Z-Trail (right) 


    COST: Consider DIY for a Budget Barefoot  Sandal

    Minimalist sandals are comparable to the price of a decent pair of running shoes, ranging anywhere from $30 to upwards of $100.

    The cost of a sandal can be based on its materials, or if there are special features like extra foam in the footbed or tread on the outer sole.

    • Material: Typically sandals made from leather are going to be on the higher end.
    • Thickness: thickness may play a role too, although, some of the thinnest sandals can get pretty expensive—it’s not easy (or cheap) getting a sole that’s thin, flexible and still durable.
    • ProductionWhen it comes to production costs, many minimalist brands pride themselves on using materials and manufacturing methods that are both sustainable and ethical—even if that means making the sandals by hand or paying a higher production cost for keeping things local.

    If you’re the crafty kind, you can also make your own pair right at home for cheap! All you need is a few supplies and an easy-to-follow DIY guide.

    See How to Make Huaraches by Xero Shoes.

    Earth Runners Adventure showing copper plug
    Earth Runners Sandals showing copper plug on bottom for grounding


    When to Wear Minimalist Sandals?

    HIKING

    Hiking in sandals has a few benefits.

    1. Breathability: Sandals are much cooler and more breathable on hot days than boots, and you can quickly adjust straps or tape your foot if you get hotspots.
    2. Convenience: Sandals also make wading through water or crossing streams a breeze.

    Of course, wearing sandals for hiking has its time and place. Avoid wearing sandals for hiking in the following environemnts:

    • Wet and humid climates: you might develop more rubbing which could lead to blisters.
    • Desert: there's a risk of getting the top of your feet sunburnt—yikes!
    • Dense forests: you won’t have that extra layer of protection that hiking shoes provide, so you’ll need to be extra cautious of stepping on poison ivy, thorns, or creatures that want to bite or sting you.

    thru-hiker traversing a river in minimalist sandals


    RUNNING

    Many trail runners enjoy running in minimalist sandals because they’re less restrictive, more breathable, and are less abrasive on their ankles and other joints.

    Form-wise, a 3-point design is a favorite for runners because it stays secure and comfortable on the foot while still providing protection.

    Wearing sandals while running can also enhance form and encourage a much-favored mid-foot strike rather than heel-strike.

    Sandals also work a variety of muscles in the lower body compared to tennis shoes, and they force runners to focus on where and how they’re stepping during their runs which can improve posture, overall form and even lighter steps.

    runner in barefoot sandals© Majo Srnik


    EVERYDAY-WEAR

    Minimalist sandals aren’t just for the hikers and runners out there. They can be a casual summer-time shoe option to help keep your feet cool, improve your lower body strength, and ultimately enhance posture.

    Regularly wearing minimalist sandals has even been said to improve balance, agility, core strength and bone density.


    Why Barefoot

    Born to Run book cover

    Barefoot running sandals (or minimalist sandals) exploded alongside barefoot running after the bestselling book, Born to Run, was released by Christopher McDougall in 2009.

    After observing the ancient and superhuman running culture of the Tarahumara people in Mexico, McDougall concluded that humans evolved running barefoot. He argues that the advancements in running shoes have, ironically, led to more harm than good. The solution to the rise in running related injury is to go barefoot or, in case of sharp objects, use minimalist sandals.

    Barefoot enthusiasts believe the heel-toe strike (ie. heel hits the ground before the toes) of a shoe can cause overstriding, while the mid-strike (ie. foot hits the ground flat) of barefoot is balanced and causes lower impact.

    Since your feet are forced to engage with the contours and imperfections of the ground, "barefooters" report better alignment, balance, lower leg strength and report less injury.

    You mean we've been doing it all wrong?! 

    Ehhh... maybe. Let's dive into some of the science.

    best minimalist sandals side by side


    Is Barefoot Bad for Me?

    The barefoot theory is still heavily debated and some people actually report worse injuries when switching from cushioned shoes to a pair of barefoot sandals.


    GOOD FOR: Foot Strength

    A recent study out of the University of Liverpool found that foot strength increased by 60% when runners wore minimalist shoes after only six months.

    This study concluded that wearing heavily cushioned shoes decreases foot strength and alters the way feet naturally function, which can lead to stability issues and increase the chance of injury.

    "[...] runners can adapt successfully to using minimal shoes without increased risk of injury if they do so gradually and carefully"- ScienceDirect

    Another study in the Journal of Sport and Health Science tested the effects of running in minimal vs standard shoes by studying 33 healthy endurance runners over a 12-week training period. To do this, each runner first had their feet scanned by an MRI and then the group was divided into two groups: minimal vs standard footwear users.

    After the 12 weeks, researchers studied the runners and found those who wore minimal footwear (4mm or less) experienced an increase in their “abductor digiti minimi” (the muscle that runs along the outside of the foot).

    Since standard shoes typically have built-in support here, the minimalist wearers experienced a greater demand on the foot's longitudinal arch and its supporting muscles which lead to increased overall foot strength.

    © Naresh Kumar


    BAD FOR: Your Achilles' Tendon

    On the other hand, a study published in The American Journal of Sports Medicine set out to determine if minimal shoes can be problematic for certain runners depending on their footstrike pattern, specifically as it relates to the Achilles tendon (a big problem area for runners).

    "Achilles tendon loading rates were higher when subjects ran either in minimal shoes or barefoot than in standard shoes, regardless of foot strike." - The American Journal of Sports Medicine

    This study tested 22 rearfoot strike runners who typically wear standard shoes, and instead had them shift between running in their normal shoes, minimal shoes, and barefoot. Throughout the study, the runners intentionally switched between running with a rearfoot strike and a forefoot strike with each.

    Regardless of footstrike, the study concluded Achilles’ tendon loading was the highest in runners wearing minimal shoes, or going barefoot, compared to those that wore standard shoes which could increase the risk of tendinopathy.

    dusty feet in DIY minimalist sandals© Eli Duke


    Bottom Line

    Despite the controversy, one thing is certain - barefoot sandals and minimalist footwear is a growing movement and has a fanatical following. A lot of companies have risen to the occasion of making fantastic sandals for all outdoor activities, not just running.

    Personally, I have become somewhat obsessed with the barefoot sandal movement. I use them for hiking, traveling, and everyday activities.

    They are ultra lightweight and thin, which makes them perfect to slide into my pack. They are super comfortable and let my feet breathe, but are much more durable and higher functioning than flips flops.


    📸 Some photos in this post were taken by Jonathan Davis (@meowhikes)



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    By Katie Licavoli: Katie Licavoli is a freelance writer and outdoor enthusiast who specializes in articles, blog posts, gear reviews, and site content about living the Good Life spent exploring The Great Outdoors. Her favorite days are ones in nature, and her favorite views are any with mountains.
    About Greenbelly: After thru-hiking the Appalachian Trail, Chris Cage created Greenbelly to provide fast, filling and balanced meals to backpackers. Chris also wrote How to Hike the Appalachian Trail.

    Affiliate disclosure: We aim to provide honest information to our readers. We do not do sponsored or paid posts. In exchange for referring sales, we may receive a small commission through affiliate links. This post may contain affiliate links. This comes at no extra cost to you.



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