Shoes

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 Pose method of running.

1 Options for Minimalist footwear

If you want to get as close to barefoot as you can, these are some good options.

1.1 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.

1.2 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. As 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.

1.3 Feelmax

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, and are 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.

1.4 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.

1.5 Huarache Racing Sandals

I have no experience of these, but Barefoot Ted sells running sandals inspired by the Tarahumara Indians - 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.

1.6 Moccasins

Some people have been running in moccasins, especially in colder weather.

2 Options for near-minimalist footwear

If you want a bit more protection, these options are recommended.

2.1 Nike Free

Nike Free are running shoes that are light weight, with very flexible soles. Even without modification, the Nike Free is a 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.

2.2 Saucony Hattori

This is a zero drop, 4.4 oz minimalist shoe that looks like one of the best options to hit the market so far.

2.3 Mizuno Wave Universe

The Mizuno Wave Universe is a racing flat that is surprisingly comfortable. I ran in these before I discovered the Nike Free and got on well with them.

2.4 Nike Mayfly

The Mayfly is intended to last only 62 miles (100K), though I’ve achieved more miles than that from my pair. The Mayfly has rather more cushioning than I think ideal, and the upper can tear if snagged. It is remarkably light weight and comfortable.

2.5 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.

2.6 Inov-8 Trail Shoes

Inov-8 produce a wide range of minimalist trail shoes. Of particular note are their X-Talon 190 for muddy conditions and their F-Lite 195 for rocky conditions. I’ve used a number of Inov-8 shoes and I would highly recommend them.

2.7 New Balance Minimus

This is a minimal trail shoe from New Balance that has created a lot of interest in the minimalist running community. It was designed with the help of ultrarunner Anton Krupicka. A good review is available at http://barefootrunninguniversity.com/2010/11/17/new-balance-minimus-trail-review/ There is a street version of the minimus that is actually less minimal than the trail version and is a little disappointing. However, the 'lifestyle' minimus that is not designed for running looks like it might be the best of the three!

2.8 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.

3 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.

4 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 The 4 Hour Body as a shoe that is correlated with a injuries.)

5 Further Reading

• http://barefootted.com/2009/01/running-in-seattle-with-feelmax-shoes.html
• The best video looking at barefoot and traditional running shoes The Barefoot Professor: by Nature Video
• A video of a persistence hunt "Persistence Hunting" video by the BBC on youtube.com

6 See Also

• Are your running shoes injuring you?
• The Journey to Minimalist Running
• Toughening Feet