A different viewpoint - Wear them with comfortable sneakers and tighten the straps as much as is comfortable. A sneaker's rubber sole will grip the edge of a quill pedal fairly well, and the strap provides all the pulling power you'll want. (For some of us our aerobic capacity is the long-run limit anyway, and if you aren't racin' anyone it doesn't matter if you don't get that last ounce of back pull.)

You can practice pulling your foot out if you want, but in a panic you may forget to loosen the strap first. You'll find that a cleatless sneaker will generally come out of the strap and clip anyway. Or at least one of those without a lumpy mountain-boot-like sole will. (I know from personal experience.)