Switching to barefoot shoes feels great, but your feet, ankles and calves will be working in new ways. Like any new activity, the key is to build up gradually. Here's a simple four-week plan to get you started.

Week 1: Short and easy

Wear your barefoot shoes around the house and for short errands, about an hour a day. Notice how your feet feel and how your stride changes. Many people naturally take shorter steps and land more softly.

Week 2: Everyday walking

Increase to two or three hours a day, including short walks outside. Mix in your old shoes for longer days. Some muscle tiredness in your feet or calves is normal; sharp pain isn't, so ease off if you feel it.

Week 3: Longer walks and varied ground

Try longer walks on different surfaces: grass, gravel, park paths. Varied terrain gives your feet something to respond to. Keep wearing your old shoes for anything very long or demanding.

Week 4 and beyond: Make them your everyday shoe

By now many people wear barefoot shoes most of the day. If you want to run or hike in them, start with short distances and build up slowly over several more weeks.

Tips for a smooth switch

• Listen to your body. Rest if your feet feel sore, and don't push through pain.
• Go barefoot at home. It's a simple way to get your feet used to moving freely.
• Get the fit right. Leave around 1 cm in front of your longest toe. See our Size Guide.
• Check with a professional if you have a foot condition, injury or other medical concerns.

Wolf & Worn

Start with an everyday pair

Light, flexible and comfortable from the first walk.

Shop walking shoes

Related reading

• Barefoot shoes explained
• Best barefoot shoes UK: buying guide
• Barefoot shoes in winter

Shop barefoot walking shoes or all barefoot shoes.