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The barefoot shoe market keeps evolving, and LONO is clearly paying attention. Their new Flow S is a noticeable leap forward from the previous model, improving on many of the issues I had. The Flow S really is redefining what it means to be a do-it-all barefoot shoe.
If you’ve ever slipped on a barefoot trainer and felt like you were either wearing a sock with no support or trapped in a pair of minimalist foot-prisons, the Flow S is a breath of fresh air. It blends comfort, structure, and performance without breaking the bank. And while it’s not perfect, it nails that sock-like feel that actually performs when you need it to.
At $110, it’s a bit of a price bump compared to older LONO models, though it still comes in under Vivo and lands in the same ballpark as Tolos and Inov-8’s barefoot options.
I put this shoe through all the usual tests. I lifted, trained, ran, and lived in it for weeks. I definitely have some thoughts on who this is for and where it falls short, and that’s why you’re here. Let’s get into it.
LONO Flow S
$110
Pros
- Sock-like fit
- Great for warmer weather/sockless wear
- Grippy outsole for training
Cons
- Lateral security for sumo deadlifts
- Not great for cold weather
- Snug upper not ideal for thicker feet
Best For
- General strength and hypertrophy
- Cross-training
- Short runs
- Casual wear
Specs
| Heel-to-Toe Drop | 0mm |
| Weight | 9.35 oz (size 43) |
| Width | Medium/Wide |
| Lifting Threshold | ~500 lbs |
| Run Distance Threshold | 1-3 miles (at one time) |
Who Should Buy the LONO Flow S?
This shoe isn’t going to be for everyone. If you fall into a few niche areas, there are better options out there. That said, the Flow S definitely checks more boxes than it doesn’t.
- You want a barefoot shoe that feels like a sock on your foot. Not everyone’s into that feel, but if you are, this one is for you.
- You have a medium-width foot and prefer a low-volume fit.
- You’re looking for a true do-it-all shoe, something you can run around town in, catch a short run, or a lift, all while looking and feeling good in hot weather. This one checks all those boxes beautifully.
Who Should Skip The Flow S?
Again, for all the things the Flow S improved over its predecessor and gets right, it’s still not for everyone. Beyond the Not Into Barefoot Shoes crowd, there are a few niche areas that this shoe is a miss for.
- You’re a powerlifter and looking for something that can handle truly heavy loads — especially while pulling sumo/squatting with a wider stance — while still providing a stable and secure fit.
- You train in cooler or wet climates and need more coverage or protection.
- You have a high instep or very wide foot (4E+) and need more upper volume. This one might feel like too much of a squeeze.
Sizing and Fit Suggestions
About My Feet: I have a normal arch/instep and my feet come in at an E/EE width. The length of my left and right foot are consistent with one another, and I size as a true US 10 for most companies’ sizing charts.
Fit Breakdown:
- Narrow (<D) feet: True to size
- Medium (D) width: True to size
- E/EE: True to size
- 3E and up: True to size, though you could have quite a bit of spillover and the general snug fit of the shoe could be too tight, take caution here.
LONO gets this one right. The Flow S fits true to size in both length and width. It runs a bit shorter, in a good way, than the Vivo Modus models. In terms of width, I have an E/EE wide foot and found this fit incredibly comfortable. I also don’t have a very high instep or high arch. The knit upper flexes just enough to accommodate without suffocating.
For folks with exceptionally wide feet, 3E’s that have a thicker foot, and most 4E’s, you’ll likely find this one a bit too narrow and you’ll be spilling over the sides more often than you’re comfortable with. Regardless of foot width, if you have a higher instep or a thicker foot overall, the upper might still feel limiting despite its flexibility and forgiveness. But for most, it’s a solid, true fit.
Performance Breakdown
A Solid General Lifter: 8/10
For general strength training, machine work, and hypertrophy-focused sessions, the Flow S holds up really well. The ~6mm stack height and built-in midsole provide excellent ground feel for your mid-level barbell work. The rubber outsole and deep lug pattern provide excellent grip on the floor. This is an underrated quality in a lot of barefoot shoes where traction often gets overlooked.
That said, if you’re a sumo puller or doing heavy Olympic lifts, snatches and clean & jerks, the upper could be a problem for you. The flow knit construction does not provide enough lateral stability and security if you’re pushing at the edges. The aggressive side-to-side force that comes with those lifts will lead to some foot spillover. It’s ultimately up to you how you feel about it and how heavy you want to push.
For most lifters, it’s going to be great. For competitive lifters, maybe look towards something a bit more sport-specific.
A Solid Cross-Training Pick: 8/10
The Flow S is a big upgrade over LONO’s earlier models in this category. It handles broad jumps, sled pushes, box jumps with ease. Basically, any dynamic movement in the frontal plane, this shoe is a rockstar. The deep lugs on the outsole grip hard and help you plant with confidence.
However, the same upper security issues from lifting show up here. When you’re doing lateral movements like side pulls, excessive cuts, or explosive side-to-side work. The outsole grip actually amplifies the issue. It bites so well into the ground that your foot may shift in the upper, spilling over the side.
If you’ve got a foot that fills out the upper volume well, this might not be as noticeable. For wider feet, expect it to get sloppy.
Overall, this shoe definitely exceeded expectations when it came to cross-training. I was thoroughly impressed.
Snappy Casual Runner: 7.5/10
For short runs, the Flow S works better than expected. The lug pattern grips well on a lot of different surfaces. Combine that with the wispiness and breathability of the upper and you’ve got a solid summer running option, indoors or out.
There are a couple drawbacks here: the suede and knit upper can stain or soak easily. If you’re planning to use these for outdoor runs in wet conditions, be ready to clean them or go with one of the darker colorways to minimize the amount of dirt they show. And if you’re running in cooler temps, the breathability becomes a downside, even with thicker, warmer socks.
Comfortable for Daily Use: 8.5/10
This is where the Flow S made me fall in love with it. I love this shoe for daily wear. The sock-like feel, easy set-and-forget laces, and breathable upper make it a go-to for errands, travel, and just being on your feet all day.
The booty style construction around the ankle made slipping these on and off a breeze. And unlike some other shoes with a similar booty feel, the tongue didn’t rub or cause any discomfort.
It’s worth mentioning again, if you do want to wear these all day and are worried about them getting dirty, I’d suggest looking at one of the darker colorways to help hide some of the dirt and grime you’ll pick up along the way. Regardless, watch out for those suede overlays, they won’t like mud or puddles.
Construction Details
The LONO Flow S is built with performance and comfort in mind, and you can feel it in the details. My normal size 10/43 weighs in at 9.35 oz, and like all barefoot shoes, they come with a 0 mm heel-to-toe drop.
The synthetic overlay on the big toe and the suede upper on the forefoot provide a nice bit of structure and support. The flow knit upper runs from the forefoot through the mid foot and terminates in the heel. This gives you great flexibility and breathability.
The booty style construction around the ankle comes with an external heel tab that helps you pull these on and off easily. And, I mentioned this a bit earlier, the ankle wrap never got uncomfortable or rubbed my ankle.
The shoe has three core eyelets for the laces and promotes an offset lace pattern. It feels like they shortened the laces a bit on the Flow S so they don’t run down as far.
The built-in midsole gives you a 6 mm stack height and a solid ground feel throughout the foot. Underneath, the shoe sports a solid rubber outsole with deep, broken lugs throughout the mid foot for that extra grip. Be careful training outside, you could pick up small bits of gravel or debris in the lugs. The outsole does have a bumpier tread on the forefoot and the heel for added grip.
Final Verdict: Would I Buy Again?
The LONO Flow S is a big step in the right direction for LONO. It combines a comfortable fit with enough structure so it can really perform across lifting, cross-training, running, and everyday life.
It’s not the best barefoot shoe for every situation. What it does offer is reliable performance with a casual, breathable fit that feels good from the moment you slip it on.
Here’s the big question: Would I get it again?
Absolutely.
It’s an upgrade in almost every way over the last Flow model, and if you live in a warmer climate or want something that can go wherever you go, the Flow S is worth a hard look.
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