Whether you’re new to the minimalist running shoe game or have been logging some serious miles in zero-drop kicks for years, there are some key factors that make selecting a good pair slightly more technical than shopping for traditional running shoes.
Support and cushioning: Minimalist shoes don’t typically offer as much (or any) arch support or cushioning as traditional runners. While it will feel different at first, make sure you’re comfortable with the level of support provided by the shoes you choose. If you’re used to running in ultra-cushioned shoes, choose a pair that you can slip a supportive insole into at first to get you acclimated.
Sole thickness: This category of shoes typically have a very thin sole, usually between 4 mm and 15 mm thick. (Though we included some on this list with more than that.)
A minimal sole allows for maximum ground feel and flexibility. If you’re new to minimalist running shoes, start with a slightly thicker sole and work your way down to a thinner one as your feet adapt.
Flexibility: Flexibility is essential to a true minimalist shoe as it allows your feet to move naturally. Minimalist shoes should not restrict your foot’s range of motion or inhibit your natural gait in any way.
Fit: “The shoes should fit comfortably but still have at least a thumbnail from the longest toe to the front shoe. They will be a little bit more narrow and a little tighter fitting on your foot,” explains Dr. Mendeszoon. “The heel counter should not be rubbing against your Achilles tendon.”
As with any running shoe, make sure the shoes you choose feel good. Look for shoes with a roomy toe box that allows your toes to spread out naturally. This can help improve balance and stability while running by allowing your toes to grip the ground.
Terrain: Where will you be running most often? If you’ll be running on pavement, opt for a shoe with a lower stack. If you’ll be running on trails, you’ll want a shoe with good traction and more under-foot protection.
Materials: Look for shoes made with lightweight, breathable materials like mesh or knit. Avoid shoes with heavy or stiff materials, which can weigh you down and impede your natural foot movement as well.
“Buyer beware, the shoes will not last as long as a stability or motion control shoes due to the minimalist material and arch support,” says Dr. Mendeszoon.
Weight: Minimalist runners tend to be slightly lighter than their traditional counterparts. Look for a shoe that strikes a balance between minimalism and stability and is under 10 oz.
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