The Minimalist running shoe can be an excellent way to help a runner improve performance and decrease the risk of running injuries. If you are a runner who continues to get injured many times or are looking for another way to improve performance it may be time to make the switch from a traditional running shoe to a minimalist running shoe. I have over a decade of experience as a physiotherapist helping runner’s in the Toronto area switch from traditional running shoes to minimalist running shoes.
Let’s take a closer look at the characteristics of the minimalist shoe:
Lightweight
Minimalist running shoes are much lighter weight than traditional running shoes. Using a shoe that is light weight will instantly improve running efficiency and biomechanics. A small increase of 100 g can lead to significantly greater oxygen consumption thus leading to slower running times. For long distance races this difference could be huge. When you use lightweight running shoes you will notice that you feel much more free and natural when running.
Minimal Cushioning
Minimalist running shoes have a thin layer of cushioning which allow for your foot to feel the ground and start to react instantaneously to the impact on the ground and absorb the force more effectively. Traditional running shoes have thick cushioning which make it difficult for the foot to feel the ground and react to the impact which been shown to increase the force on the shin, knee, hip, and back.
Flexible
A minimalist shoe has to be flexible so the foot muscles can react and control the first impact of landing. A traditional shoe lacks flexibility which does not allow the foot to properly move to absorb the foot on initial impact.
Drop (ramp)
A minimalist shoe should have close to a 0 mm drop. The drop is the difference between the height of the heel and toes in the shoes. Barefoot is 0 mm. I generally recommend a drop of 4mm or less. Some of my personal favorite minimalist shoes are the Merrel Trail Glove and the New Balance Minimalist. However, there is no best shoe it all comes down to which one fits you the best.
Comfort
This is a very important feature, the shoe has to fit your foot comfortably. There is no one perfect shoe for everyone. The shoe should allow for room for your toes and they should not feel squished in. Your heel should sit in the shoe comfortably and not slide up and down.
So there you have it 5 characteristics of a minimalist shoes. When you transition into this shoe properly minimalist shoes can help to reduce the risk of injury and improve performance. If you are in the Toronto area, we offer running assessments for and transition plans for those interested in running in minimalist shoes. Please call or text 416-660-4187 or request a free phone consultation to find out more about how these services and minimalist shoes can help you to achieve your running goals.
