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Minimalist running shoes have little or no cushioning, very thin flexible soles, and are the same height at the front and back. It is similar to barefoot running, but with a little extra protection from abrasion. Many of these shoes are also recommend for the [http://posetech.com Pose method] of running.
== Options for Minimalist footwear ==
If you want to get as close to barefoot as you can, these are some good options.
=== [[Modified Nike Free]] ===With modification, the Nike Free can provide a minimalist shoe with just enough cushioning to provide good protection. I prefer the [[Modified Nike Free]] to Vibram FiveFingers, as the small amount of extra padding protects my feet much better, while the flexibility gives a surprisingly similar experience. The longevity of the Modified Nike Free is good, lasting for up to 2,000 miles. === [http://www.vibramfivefingers.com Vibram FiveFingers ] (VFF) ===The VFF range of shoes are very popular Minimalist Running shoes. They are a thin sole combined with just enough material to hold them to your foot. Each toe has a separate pocket, hence the name FiveFingers. VFF are close to barefoot running.VFFs were created for boating, not running, but they have become hugely popular. In fact, it can be hard to get some of the VFF shoes as demand outstrips supply. I would recommend either the KSO (Keep Stuff Out) or the KSO Treks. (The Trek version has a leather upper and a thicker sole). The VFF soles generally last a long time, but the uppers can be prone to tearing.ItAs an aside, it's been known for a long time that running barefoot is more efficient than running with shoes. It's been assumed that this is because of the weight of the shoes, but a recent study has shown running in FiveFingers is more efficient than traditional running shoes<ref name="VFF"/>. === [http://feelmax.com Feelmax ] ===I have not used Feelmax shoes, but they have a very good reputation in minimalist runners. Feelmax shoes have a very thin (1mm, 0.04 inch) sole made of a Kevlar composite. This sole is very flexible and provides great feel. It also provides very good puncture resistance, which protects the foot. The shoes , and are also very light at about 4 oz. Feelmax shoes look closer to traditional shoes than Vibram FiveFingers and are available in a wide variety of styles. === [http://www.vivobarefoot.com Vivo Barefoot] ===Terra Plana make a range of thin soled shoes under the 'Vivo Barefoot' name. Their Vivo Barefoot Aqua has a good reputation for minimalist running, but is rather expensive and is sometimes criticized for not lasting well.
=== Huarache Racing Sandals ===
I have no experience of these, but Barefoot Ted sells running sandals inspired by the Tarahumara Indians - [http://barefootted.com/shop/ http://barefootted.com/shop/].It is also possible to make your own racing sandals using an old tire and leather thong. I have a friend who has made his only quite successfully.
=== Moccasins ===
Some people have been running in moccasins, especially in colder weather.
== Options for near-minimalist footwear ==
If you want a bit more protection, then consider these optionsare recommended.
=== Nike Free ===
Nike Free are running shoes that are light weight, with very flexible soles. The Even without modification, the Nike Free is a great good minimalist running shoe and a half way house to minimalist running. There is no outer sole (the hard rubber that meets the road), just a robust midsole (the cushioning part). The midsole then has deep groves cut into it to allow the shoe to flex more than is possible with a traditional shoe. There are lots of different models of Nike Free. These shoes have a number that indicates how flexible they are. The idea is that 10.0 would be a traditional shoe and 1.0 would be barefoot. I would recommend using the Free 3.0. I have been running in Nike Free for about 5 years and I believe they have helped me stay injury free in that time. === [http://www.runningwarehouse.com/descpageMRS-MUNIVS3.html Mizuno Wave Universe] === The biggest downside of the Nike Free from a minimalist running standpoint Mizuno Wave Universe is that it has a heel racing flat that is higher than forefootsurprisingly comfortable. (Most shoes have 12mm high forefoot and 22mm high heel.) I take a knife ran in these before I discovered the Nike Free and cut the heal down so it is roughly level got on well with the forefootthem. === [http://www.runningwarehouse.com/descpageMRS-NMYFLY3. html Nike Mayfly] ===The Nike Free Mayfly is ideal for this as it does not have a separate outsoleintended to last only 62 miles (100K), though I’ve achieved more miles than that from my pair. The midsole (the Mayfly has rather more cushioning bit) is designed to be tough enough to withstand contact with than I think ideal, and the groundupper can tear if snagged. It is relatively easy to cut the heel of the Nike Free away to produce a flat shoe. I find this is much closer to barefoot than the unmodified Freeremarkably light weight and comfortable.See ===[http://webwww.archiveamazon.orgcom/webPUMA-Mens-K-Street-Sneaker/20071213160847dp/B001H0FR4Q Puma K Street] ===This is considered a ‘casual’ shoe, not intended for running. However, has a strong following in the minimalist and Pose running camps. It has a thin sole with a relatively low rise heel.===[http://www.americaninov-trackandfield8.com/features/nikefreereview04Inov-8 Trail Shoes]===Inov-8 produce a wide range of minimalist trail shoes.html Of particular note are their [http://webwww.archiveinov-8.org/web/20071213160847com/Products-Detail.asp?PG=PG1&L=27&P=5050973118 X-Talon 190] for muddy conditions and their [http://www.americaninov-trackandfield8.com/features/nikefreereview04Products-Detail.html] asp?PG=PG1&L=27&P= Racing Flats ===Some racing flats are popular as minimalist shoes5050973125 F-Lite 195] for rocky conditions. I have I’ve used the Nike Mayfly a number of Inov-8 shoes and I know that the Mizuno Universe is also recommended by the POSE method. I think the Nike Free offers better value for money, but these shoes are worth consideringwould highly recommend them. === Modify your old shoes [http://www.newbalance.com/nb-minimus/ New Balance Minimus]===Another cheap option This is to take an old pair a minimal trail shoe from New Balance that has created a lot of interest in the minimalist running shoes and modify themcommunity. To do this, you would need to cut off It was designed with the heel help of the shoe to be level with the forefootultrarunner [http://antonkrupicka.blogspot.com/ Anton Krupicka]. This may work if your existing shoes are reasonably lightweight and flexible anyway, but not all shoes are suitableA good review is available at http://barefootrunninguniversity. com/2010/11/17/new-balance-minimus-trail-review/
=== Canvas Sneakers ===
Some people have got on well with Converse style canvas sneakers. Cheap and easy to find. Note: this is not the same as cheap running shoes. These canvas sneakers have very little sole.
== Run Barefoot ==
Running barefoot is different to minimalist running, but both fit under the general concept of 'natural running'. There are advantages and disadvantages to barefoot running. The biggest advantage is that it is cheap and easy. It is a great way of finding out what it's like to run without traditional shoes.
== A shoe to avoid - The Newton ==
Newton shoes focus on forefoot running by adding extra height to the forefoot of the shoe. I purchased a pair thinking they would move me closer to barefoot running. The result of the high forefoot is an unstable shoe. What I found was the Newton takes a bad idea (the traditional running shoe) and makes it worse. I hated running in the Newton shoes, but I think they are a valuable lesson. Natural running requires a minimalist shoe, not a more complex one. You can get a better alternative to the Newton just by hacking the sole off an old pair of running shoes. I would not recommend these shoes. I would advise you to avoid these shoes.(The Newton is mentioned in [[Book Review - The 4 Hour Body|The 4 Hour Body]] as a shoe that is correlated with a injuries.)
==Further Reading==
* http://barefootted.com/2009/01/running-in-seattle-with-feelmax-shoes.html
* The best video looking at barefoot and traditional running shoes [http://www.youtube.com/watch?v=7jrnj-7YKZE&feature=player_embedded The Barefoot Professor: by Nature Video]* A video of a persistence hunt [http://www.youtube.com/watch?v=9wI-9RJi0Qo "Persistence Hunting" video by the BBC on youtube.com]
==See Also==
* [[Are your running shoes injuring you]]?
* [[The Journey to Minimalist Running]]
* [[Toughening Feet]]
==References==
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