reviewing vibram five fingers
The Vibram Five Fingers (VFF) Bikila was my first pair of barefoot shoes back in 2012 and after testing out a variety of styles over the years, here are my recommendations based on those tests.
the gold standard of minimalist shoes
Let me be crystal clear: this is the most minimal shoe you will find. Why? Because the shoe allows your foot to move, your toes to splay, and your soles to adapt to the environment. You can wring out these shoes like a dish towel. It doesn’t get more minimalist aside from taking the socks and shoes off and being completely barefoot. There are other brands out there (that I wear, love, and recommend), but VFF has a feature that sets them apart from other brands and it’s my favorite thing about them.
my favorite feature
My favorite feature is what makes these shoes unique (and hated by some): the toes. Every toe gets it’s own home, and I love this about VFF because I still reap the benefits of being barefoot while my feet are protected. In addition, as someone who struggled with toe deformities (bunions, hammer, and mallet toes), having shoes with pockets for all my toes gave me greater awareness of what my toes were doing during activities.
Most people put their feet in shoes and forget about them. This is a problem. And if you want to expose that problem, take a walk with VFF. You won’t be able to walk in any dysfunctional way in VFF because you’ll feel it.
Heel strike while running? You’ll feel it.
Over pronate? You’ll feel it.
Rigid, immobile arches? You’ll feel it.
Feet been stuffed in fluffy marshmallow shoes for years? You’ll feel it.
The beauty of these shoes is there’s no masking your foot issues or dysfunctional gait, and your feet will get extremely strong. The downside is it can take time to develop the level of conditioning needed to wear them for longer durations or high intensity activities. Luckily there are a variety of sole thickness options (I’ll dig into this later in the blog).
Who and what are they best for?
VFF are for everyone with a few exceptions for those that have foot abnormalities or true hallux rigidus (many people actually have hallux limitus which can be improved through consistent exercise, mobility, and addressing footwear). Even if you’re not an avid minimalist, VFF can be a great shoe for walking, everyday use, and the gym. Here are some activities and considerations:
the gym
The gym is a great place to incorporate VFF, especially if you’re new to minimalist shoes because you are placing your body under load in a controlled environment. This is an amazing way to start the foot strengthening process.
everyday use
Throwing on a pair of VFF for your daily errands is another great low impact way to not only start the foot strengthening process, but also get to know your feet and gait better. Oftentimes, people are unaware of a dysfunctional or inefficient gait because rigid cushioned shoes remove the sensory input needed to even know something is off.
walking
This is subjective and you will need to consider your duration (how long), intensity (how hard), and frequency (how often) of your walks. VFF are a great walking shoe, but know this: the longer, harder, and more often you walk—the more a transition will be required. I created a Free Barefoot Guide to help you with this transition.
running
The most commonly asked question I get about my VFF: “Are those good for running?”
For some reason, people want to jump straight to running when they learn about minimalist shoes. I will be the first to tell you: it doesn’t work like that. While I do run in my VFF at times, I never recommend doing this unless you’ve already been running barefoot.
Please do not run in any minimalist shoes if you haven’t gone through a transition process and built up the strength and conditioning of your feet.
In the same way you wouldn’t walk into the gym on day one of strength training and expect to deadlift 3x your weight, you cannot expect your feet to be conditioned enough to run barefoot or in any minimalist shoe after years of wearing modern shoes.
different styles by sole and intended activity
There are so many styles—which is good because you have a lot to choose from, but it can also feel overwhelming! I personally like to categorize the shoe based on it’s sole. There are no official names for the different soles so I will simply number them.
sole #1: everyday use, light walking, and low impact training
One of the most minimalist soles they have is on 7 different styles! This sole is 5mm across the board. Check out the images below of these styles:
KSO EVO
Ailtza Loop
EL-X Knit
V-Soul
KSO ECO
V-Kuma
Vi-B Eco
Despite their different look, they all have the same sole—which means the fit will be similar.
These styles are best for everyday use, light walking, and low impact training
The foot type these work best for are narrow to average width and low to average volume.
In other words, if you have thick wide feet, you’re probably better off with a different sole. Of course this will vary based on style. Something like the Vi-B or KSO may work for you because of the open space and ability to adjust.
Grab a pair here or use THATBAREFOOTCOACH at checkout for a 15% discount.
sole #2: hiking and trail running
The soles vary slightly with these, but all have great grip with that true minimalist feel. These soles range from 5.7mm to ~7mm.
V-Trail 2.0 (5.7mm)
Spyridon EVO (6.5mm)
V-Trek (4mm outsole, insole not specified)
V-Alpha (5.7mm)
These styles are best for hiking, trail running, and outdoor activities. I personally use the V-Trail 2.0 for hiking and trail running and love them.
The foot type these work best for are average to wide width and average to high volume.
If you are on the narrow, low volume side the V-Alpha’s would probably be best.
Grab a pair here or use THATBAREFOOTCOACH at checkout for a 15% discount.
sole #3: fitness training, HIIT, lifting
The variation in the soles of these styles is important to understand. They range from 6-8mm and this group has VFF’s least minimal sole (KMD EVO).
KMD Sport
KMD Sport LS
KMD EVO
V-Train 2.0
These shoes are best for fitness training, HIIT, and lifting. I personally use the KMD Sport and V-Train 2.0 and love both of them for lifting and plyometrics.
The foot type these work best for are average to wide width and average to high volume (with one exception).
That exception is the KMD EVO. This is VFF’s least minimal sole and it is noticeably more rigid and thick. Because of this, a wide foot—specifically wide in the heel—probably won’t feel comfortable in this style. However, it does make for a great transitional shoe if you are new to minimalist shoes!
Grab a pair here or use THATBAREFOOTCOACH at checkout for a 15% discount.
how to find the right size
Because of the wide variation of soles, styles, and fit, make sure you check out the details section. Here is a screenshot of the V-Run details section. If the style runs big or small, it will be stated here! Check out this video that shows how to find your correct size and how to convert a US size to a EU size.
the most versatile style & my top recommendation
I’ve tried so many styles of VFF for a variety of activities and there is one that stands out amongst all the others because of it’s versatility and comfort. Drum roll…
v-train 2.0
It’s adjustable, comfortable, easy to put on and take off, doesn’t require a “break in” process, has a grippy sole, and they last! I reach for my V-Train 2.0’s for everyday use, training, running, walking, and when I’ll be on my feet all day long training clients. The best part? When you use THATBAREFOOTCOACH (or this link here), they’re just over $100! It’s a steal for the quality, versatility, and comfort that come with this style.
wrap up
Hopefully finding your next pair of Vibram Five Fingers is feeling less overwhelming and you have a better idea of what would fit your foot type. The best way to figure out which one is best for you is to…
Identify your intended activity
Consider your foot type
Choose what matches your style
Don’t forget that if you are new to minimalist shoes, it requires a transition process and you can get that for free in My Barefoot Guide.
Got questions? Leave them down below! Need a coach to go along with your new training shoes? Email me at heidi@thatbarefootcoach.com.
