In this insightful interview, we sit down with Rene Muñoz, one of Colombia’s leading bike fitters, to explore the critical role footwear plays in our overall health and athletic performance. Rene shares his journey into bike fitting, the importance of understanding the human body, and how choosing the right shoes can make a profound difference. He delves into the benefits of barefoot shoes, offering practical advice on how to transition to minimalist footwear and why it’s essential for long-term wellness. Whether you're a cyclist or simply looking to improve your foot health, Rene’s expertise provides valuable guidance for making informed footwear choices.
What's your name? Where are you from?
Rene Muñoz, I'm from Cali, Colombia.
What is a fitter?
A fitter is typically known as the person who adjusts the measurements of a bicycle to ensure the cyclist is as comfortable and efficient as possible. However, for me, a professional bike fitter is someone who is constantly striving to understand the human body and its mechanics to solve issues that arise in cycling. Without a deep understanding of the body, many challenges with bike fitting can't be properly addressed. A key component of this is knowing the biomechanics of the human body as it applies to cycling. The body's mechanical movements influence cycling biomechanics, and understanding these changes is essential.
Why did you decide to become a fitter?
I originally started studying business administration, but when I discovered bike fitting, I became passionate about it. It wasn't my first exposure to the field, but rather my second or third. I met one of the most knowledgeable people in the industry, Happy Freedman, who spent over 20 years focusing on understanding the human body. He realized that bike fitting isn't just about adjusting the saddle height; it's about truly understanding the body. When I accompanied my ex to get a bike fit, I fell in love with the process. Initially, I did fittings as a hobby for friends and family, but one day I wondered if I could turn it into a profession. Sixteen years ago, I took the leap and created my brand.
How do you think the wrong footwear affects your body and life?
Wearing the wrong footwear affects you 24/7. It's not just about wearing the wrong shoes for a few hours a day—malforming your foot and rendering it less functional impacts your overall health, whether you're a cyclist or not. It’s comparable to smoking a cigarette; it's a form of self-punishment that harms your body. While certain sports or disciplines, like hiking, may require footwear that puts the foot in less-than-ideal positions, I can't critique that without understanding the sport's specific demands.
What should shoes be like on a daily basis? How should we choose shoes?
Let's talk about the natural function of the foot. The foot is one of the most neglected parts of the body. People go to the gym and train their wrists, forearms, and shoulders, but they often overlook the foundation of their body—their feet. Your feet are in constant use, whether you're standing, sitting, driving, walking, or running. It's one of the most complex parts of the body, yet it’s often ignored.
Before choosing shoes, we should consider what our feet truly need:
- Freedom, movement, performance, and use: It’s not just about being stronger or faster—it’s about health. When your foot has freedom, everything else flows better. A strong, mobile foot contributes to the proper functioning of your entire kinetic chain, improving balance and posture.
Based on this, shoes should meet the following criteria:
- Minimalist design: Shoes should be as flat as possible with a thin sole. The sole's purpose is to protect your foot from surfaces, not to restrict movement.
- Flexibility: Shoes should allow your foot to move naturally, maintaining articulation and mobility while providing stability.
- Proper sizing: There is no universal standard for foot measurements. Shoes should fit the unique size and shape of your foot, allowing freedom of movement, especially in the toe box.
- Aesthetic considerations: The look of the shoe should be the last factor to consider.
What is barefoot, and what are its benefits?
Barefoot means walking without shoes. My first tip for everyone reading this is to start walking barefoot at home and to use shoes that incorporate the characteristics I just mentioned.
Many people say that BERT shoes are too flat and uncomfortable. What would you tell them?
I would say that flatness is one of the most important characteristics to look for in footwear if you want healthy feet. Transitioning to barefoot shoes isn’t an overnight change—it takes time and training. Initially, it might feel uncomfortable, but that discomfort is part of the process of strengthening your feet.
Which cycling shoes do you recommend?
Lake, Bont, and Luck are the only three brands I know that meet the main barefoot characteristics, offering enough space for the foot to move naturally.
Would you consider BERT a barefoot shoe?
Yes, BERT shoes are clearly designed with barefoot principles in mind. They offer a natural, unrestricted feel for the foot. The zero-drop sole ensures a flat, balanced stance, while the wide toe box promotes natural toe splay, improving stability and comfort. The thin, flexible sole provides excellent ground feedback, ideal for those seeking a natural walking or running experience. Plus, their lightweight build enhances mobility without unnecessary bulk. BERT shoes combine style and function, making them a great choice for anyone prioritizing foot health and a minimalist feel.
