Make your own Barefoot Recovery Sandals

I like to have little projects like upcycling furniture or re-purposing things around the house or making useful items for my business. Those that know me have seen some of my creations like the bike banana holders and homemade swimming toys like the micro pull buoys.

I’ve been a fan of barefoot running and allowing your feet to spread naturally when in the gym to squat properly and outside to run naturally. I have a pair of New Balance Minimus for the gym and wear Skinners for the beach and swimming.

So, when I stumbled on Huarache’s I had to try them to see if they actually lived up to their claims and if they would make good race recovery sandals. You can buy them ready made but the thought of buying a square of Vibram rubber and making them to my exact foot size and shape was appealing.

Huarache sandals are traditional shoes of the Tarahumara, an indigenous tribe of Mexico. They are minimalist, protect the foot from sharp-edged stones and still give a feeling of walking barefoot.

The Huarache Sandal Kit

When you order the kit, you literally get a piece of Vibram rubber sheet, some laces and some spring-loaded toggles (these are similar to those on lock laces, and I didn’t end up using them for the sandals, so they were used to make some more lock laces – nothing wasted!).

I also used a leather hole punch, a good pair of scissors (I used my kinesiology taping pair), a sheet of paper and pen/pencil to make the template and a lighter to burn the ends of the laces.

All you need to make your Huarache barefoot recovery sandals

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How to make you Recovery Sandals

The process is simple but as they say “measure twice and cut once” so it’s worth making sure your template is right before you cut. You can always cut more rubber off after to make them perfect.

The template is just a piece of paper, and I just took a sheet of A4 from my printer. Draw around the outside of your foot including the toes outline with a big pen to allow a small gap between your foot outline and the line. Use a pencil to make a hole where your big toe is – the place where your flip flop thong would usually go. Make some marks on the sides in line you’re your ankle bone on the inside and outside. Then take the pen and smooth off the toe indents and cut it out so it looks like the photo below.

The paper template for your Huarache’s

You can flip this over and see if it’s suitable for your other foot. My feet are not the same size, so I had to make another template for the left side.

Then cut around the template making a right and left sole. You will need a very good pair of scissors for this.

With the rough side facing downwards and the pattern going from left to right place the template on the smooth side and cut around it.

You will then need to make three holes in the rubber, one in between your big toe and the toe next to it where you made a hole in the template and two where you made the ankle marks (about 10mm in from the edge). I used a leather punch.

Now to lace up your shoes. There are many ways to lace them, and I used the traditional way which is simply knots. Where the lace goes in between your toes you will need to tie a knot and burn it to create a secure knot.

I used the video below to lace mine:

Video showing how to lace your DIY Race Recovery Sandals or Huaraches

This is what my sandals look like and if you zoom in you can see where I used a lighter to burn the lace a little to make the knot under the toes robust.

My Finished DIY Race Recovery Sandals or Huaraches

These are very comfortable and can be adjusted easily and if the lace breaks you can simply get another pair of laces and make them as good as new.

They are also really light, take up little room in your bag which makes them ideal for race recovery sandals and I think they look great!

If you want to buy a kit you can get yours on Amazon and at Xero Shoes. Or if you can source some Vibram rubber about 4mm thick and 40 x 40 cm you can use this and make some for under the price of two cups of coffee!

Get some FREE resources including training plans here Chili Tri

Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks, FinalSurge and FinalSurge IRONMAN marketplace:

TrainingPeaks

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I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com

FAQ: Post-race recovery and recovery sandals

Why is post-race recovery important?

Post-race recovery is crucial for allowing your body to rest, repair, and replenish after the physical stress of a race. It helps prevent injuries, promotes muscle recovery, reduces soreness, and prepares you for future training and races.

What are the key components of post-race recovery?

Post-race recovery typically involves the following components:

• Rest: Allow your body adequate time to rest and recover. This includes getting sufficient sleep to support the healing process.
• Rehydration: Replace lost fluids by drinking plenty of water and electrolyte-rich beverages to restore hydration levels.
• Nutrition: Consume a balanced meal or snack with a combination of carbohydrates, protein, and healthy fats to replenish energy stores and support muscle repair.
• Stretching: Engage in gentle stretching exercises to improve flexibility, reduce muscle tightness, and enhance blood circulation.
• Light exercise: Incorporate low-impact activities like walking or cycling to promote blood flow and aid in muscle recovery without causing excessive stress.
• Self-care: Practice self-care techniques such as foam rolling, massage, or taking an Epsom salt bath to help relax muscles and alleviate tension.

What are recovery sandals?

Recovery sandals, also known as flip-flops or slides, are footwear specifically designed to enhance post-race recovery. They often feature supportive and cushioned footbeds to provide comfort and promote proper foot alignment.

What are the benefits of using recovery sandals?

Recovery sandals offer several benefits for post-race recovery:

• Cushioning and support: The cushioned footbeds help absorb shock, reduce pressure on the feet, and provide support to tired and achy muscles.
• Arch support: Many recovery sandals have built-in arch support, which can help alleviate foot fatigue and promote proper foot alignment.
• Breathability: Recovery sandals are often made with breathable materials that allow air to circulate around the feet, promoting a cool and dry environment.
• Ease of use: Recovery sandals are easy to slip on and off, allowing you to give your feet a break from tight-fitting running shoes.
• Versatility: They can be used not only for post-race recovery but also for everyday wear during casual activities.

Can recovery sandals replace regular running shoes?

Recovery sandals are not intended to replace regular running shoes for training or racing. They are specifically designed for post-race recovery and providing comfort and support during that phase. When engaging in running or other high-impact activities, it's important to wear appropriate running shoes that offer the necessary support and cushioning for optimal performance and injury prevention.

How do I choose the right recovery sandals?

When selecting recovery sandals, consider the following factors:

• Cushioning: Look for sandals with ample cushioning to provide comfort and shock absorption.
• Arch support: Choose sandals that offer adequate arch support to relieve pressure on the feet.
• Fit: Ensure the sandals fit properly and are not too tight or too loose.
• Quality and durability: Opt for sandals made from durable materials that will withstand regular use.
• Personal preference: Select sandals that align with your style and personal preferences.

Are recovery sandals suitable for all types of feet?

Recovery sandals may not be suitable for everyone, especially those with specific foot conditions or issues. It's recommended to consult with a podiatrist or footwear specialist if you have any concerns about your feet or need specialized support.

Remember, post-race recovery is a holistic process that involves various aspects, including rest, nutrition, and overall self-care. Recovery sandals can be a helpful addition to your post-race routine, but they should be used in conjunction with other recovery practices to optimize your recovery process.

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