Minimalist running shoes – an overview with my personal recommendations
In 2012, more than 600,000 Danes participated in fitness runs held in Denmark. Running is a very large sport. Its popularity has subsequently led to a number of niches within running training, and minimalist running in particular has been highlighted.
In this article I will try to combine my personal experiences about minimalist running shoes with new and in-depth research into this new and very popular trend in running shoes.
What are minimalist running shoes?
Minimalist running shoes are simply a philosophy that humans are created naturally, and therefore we don’t need all the shock absorption that is typically found in mass training running shoes. What we need instead is a natural progression of our landing, rolling and take-off.
Are you more interested in running barefoot? Read my science-based article about barefoot running
The concept of minimalist running shoes stems from the natural running concept (which I will discuss later in the article). These are two concepts that go hand in hand.
Typical characteristics of minimalist shoes are:
- Minimal shock absorption
- Lightweight running shoe
- Low heel to toe drop (maximum 3mm, but typically zero drop)
- A flexible sole
- No arch support (wedge)
Minimal shock absorption
One of the basic elements for a running shoe to be called a minimalist running shoe is that it does not try to control your foot, but instead gives your foot the space and opportunity to control and direct all movements. One of the most important elements is minimal cushioning. Ordinary shock absorptionremoves the foot’s ability to sense the surface and control shock absorption itself. In order for the foot to move as naturally as possible and control its own movements, it is important that the 200,000 nerve pathways that end in the foot have the best possible conditions to adapt to the surface. This can only happen through minimal shock absorption.
Lightweight running shoe
Minimalist running shoes will naturally be lighter maximalist running shoes, with lots of features and strong cushioning. Lightweight running shoes are typically those that weigh between 150-200 grams. Studies show that running shoes that are 100g lighter optimize your running economy by 1.2 – 3.1% (Read the background to the conclusion here)
Low heel to toe drop
One of the most important parameters of minimalist running shoes is their low heel-to-toe drop. Without a low heel-to-toe drop, a running shoe cannot be called minimalist. In order to mimic the body’s natural running style and movements, A running shoe must have a low drop so that the body and feet can move as naturally as possible. This also helps to promote running further forward on the foot, so you will land more on the midfoot and forefoot.
True or false about drop in running shoes. I debunk myths about running shoes here
Flexible sole
The flexible sole is important for your foot to move naturally and for it to feel the ground and strengthen its own muscles. There are lots of small muscles in the foot that help keep your balance. With a flexible sole, you release the muscles and let them work to maintain balance and the correct position of the foot.
No arch support (wedge)
Last but not least, it is important that a minimalist shoe does not have any arch support. An arch support that helps counteract any pronation or supination is contradictory to the concept of natural running and minimalist running shoes. However, you can also find lightweight running shoes with arch support.The idea behind minimalist running shoes is that the body should have the freedom to run as naturally as possible, hence Natural Running, and therefore there will be no arch support in minimalist running shoes.
Why you should try minimalist running shoes
Whether one is better than the other is up to you to decide. You can find my opinion further down. The minimalists themselves naturally believe that their new trend is paramount and should replace all other running shoes. There is evidence that a natural running style in a pair of shoes with a low drop reduces the number of injuries.
The primary argument is that humans are natural runners and never need extra heel caps to train.
What you need to be aware of when buying minimalist running shoes
There are some things that you absolutely must pay attention to when buying minimalist running shoes. I will try to list them below so that you can easily see if there is anything that you should pay attention to in relation to your own running.
You should be aware of the following:
- Durability
- Running style
Durability
Som nævnt højere As mentioned earlier in the article, minimalist running shoes are typically very lightweight running shoes. This also means that the materials are lighter, thinner and less durable than in regular running shoes. Therefore, you can typically expect aoppe i artiklen, så er minimalist løbesko typisk helt lette løbesko. Det betyder også at materialerne er lettere, tyndere og mindre slidstærke end i almindelige løbesko. Derfor kan du typisk forvente en shorter lifespan and durability in minimalist running shoes.
Extend the life of your shoes by properly cleaning your running shoes
Running style
When you switch to minimalist running shoes, all your movements will become more pronounced and natural. So if you’re used to more maximalist running shoes with lots of shock absorption and the like, it may take some time to get used to. your running style to the more minimalist running shoes. In the beginning, it may therefore be good to combine the use of your old and your new running shoes, so that you avoid having to increase your training volume too much and getting injuries because you run too much and too often in minimalist running shoes that your body is not used to.
The best minimalist running shoes
My testers and I go through a ton of running shoes every year. We test a lot, and of course we’ve also gone through a lot of minimalist running shoes. We’ve tested, rated, compared and voted the best running shoes in 2014.
My favorites
I have, through my many running shoe tests and reviews,Of course, I have some favorites among minimalist running shoes. Below I have listed my three favorites (in no particular order). There are differences in the degree of minimalism in the shoes, but for all of them it is important that they live up to the five characteristics of minimalist running shoes that I have written above. Follow the links for my in-depth reviews of the running shoe in question. If there is anything in particular you want to know, I have definitely mentioned it.
Own experiences
I have run in many different running shoes and I definitely like minimalist running shoes. Running in really light running shoes gives you that extra boost. I have to admit though that I haven’t completely gotten on board with the trend as I still prefer to run in a pair of shoes with a pronation wedge. I don’t have the patience to spend time learning how to run in really minimalist running shoes or even barefoot.
Brands
Here are some of the brands that offer minimalist running shoes, and that I have tested shoes from. Click on the brands and find retailers and other interesting information. (There are many more brands that make minimalist running shoes, but since I have not tested them, I would rather not comment on their running shoes. That would be misleading)
What is your opinion on minimalist running shoes? Is it something you use, have experience with, or have no use for at all? Let us know your opinion in the comments below.