Going Minimal: The Top Shoes for Transitioning to Minimalist Running

With minimalism and barefoot running gaining prominence in 2010, shoe manufacturers began producing minimal-style, barefoot-simulating, and lightweight racing shoes at a blistering pace. A market that had but a handful of shoes in years past is now flooded with makes and models featuring different foams, midsoles, treads, and uppers. The breadth of features and forms provide runners looking to shed bulkier shoes a wealth of options, allowing runners to find a shoe for any running style or body frame.

New incarnations of old classics have shaved off weight, reduced materials, lowered heel-to-toe drop, and have become more utilitarian. Brand-new models include the latest barefoot and minimalist running research while employing the newest fabrics and lightest foam composites on the market. Though choosing the right shoe for a runner’s first foray into minimal models can seem intimidating, following a few simple guidelines can help make the decision easy and rewarding.

Weight, Cushioning, and Design: Important Factors in Choosing a Minimal Shoe

Barefoot and minimalist experts stress the importance of making a slow transition out of traditional and corrective running shoes. Modern shoe design provides an extensive amount of cushioning on the heel, allowing many runners to land on their heels in a fashion that would not be possible in a less-cushioned shoe without experiencing tremendous pain. In minimal shoes, however, the amount of cushioning built into the heel of the shoe is drastically reduced. By reducing heel cushioning, runners are forced into correcting bad habits and find themselves moving their strike from the heel to the mid and forefoot.

To assist runners looking to switch to minimalist shoes, many brands have introduced lightweight models which still incorporate medial and heel support systems. Shoes with these additional support mechanisms provide many runners with an opportunity to gradually reduce the amount of correction the shoe forces upon the foot. By featuring smaller differentials between the heel and the forefoot (known as heel-to-toe drop), runners are able to learn proper technique by having all portions of the foot on a more equal height from the ground. These features help runners learn proper form while lessening the role of the running shoe in developing gait and technique.

Tale of the Tape: A Breakdown of Introductory Models for Minimalist Running

The models listed below range the gamut of options for runners looking to make the minimal switch. Some models feature medial and arch support systems, while others are more similar to a racing flat with very little cushioning. As the biomechanics of runners vary greatly, it is imperative to choose a shoe based upon a thorough knowledge of one’s own running style. The list is not exhaustive by any means, and the degree of minimalism in the shoes below varies greatly. Please let us know in the comment what do you think!

Adidas

The adiZero Adios and the adiZero Mana 5 weigh in at 7.4 and 7.7 oz, respectively, and feature an 11 millimeter differential. The adiZero Mana 5 also boasts additional medial support, providing extra relief for arches which is not always seen in many minimal models.

Asics

The Asics DS Racer 8 is the latest shoe in the company’s successful line. Weighing in at 7.9 oz, the shoe features a 9 millimeter differential, a Solyte foam Midsole, and many of the familiar features of previous incarnations of the Asics favorite.

The Asics Hyperspeed 4 and Asics Gel Tarther both take the minimal approach a step further. The Hyperspeed 4 features an SpEVA midsole for added, lightweight cushioning, and both models include a racing trussic system to increase foot turnover by mimicking the movement of foot ligaments. The two models are designed to be all-around racing flats that are also ready for the daily use of a cross-trainer.

Brooks

The Brooks Launch is designed to be a neutral trainer which can provide support for longer races without adding bulky cushioning. The shoe is a strong candidate for runners looking to segue from supportive shoes to minimal running: the flexible outsole of the shoe, along with the 9.5 mm differential and the 9.1 oz weight of the model provides an excellent foray into minimal running without sacrificing support. Designed to be a cross-trainer for daily wear, the Launch could be a good fit for transitioning to minimalist running.

The Brooks Green Silence takes the company’s minimal designs a step further, reducing the shoe weight to 7.2 oz and the heel-to-toe drop of 8 mm. What’s more, the shoe features a breathable upper and soy-based inks—promoting environmental conservation through the extensive use of recycled materials.

Mizuno

The Mizuno Wave Ronin 2 builds upon the form and function of the model’s first incarnation, featuring a durable outsole design, a mesh upper for ventilation and lightweight flexibility, and a design built around runners with a neutral gait. The Wave Ronin 2 features a 9 mm differential and weighs a scant 7.6 oz.

The Mizuno Wave Musha 3 also provides an excellent experience for runners looking to transition to minimalist shoe design. Weighing 8 oz, the model is designed to provide support within a minimalist frame: with a 9 mm heel-to-toe differential, the Musha 3 features a forefoot with blown and solid rubber composites for lightweight strength that doesn’t sacrifice cushioning for weight.

New Balance

The New Balance Minimus marks the company’s first full foray into the minimalist market. With three different models in their new line (the Minimus Trail, Minimus Road, and Minimus Life), the shoes feature a mesh upper, lightweight foam midsoles, and flexible soles for gripping terrain of any type. With a no-sew construction and slight heel-to-toe differentials, the Minimus series provides a strong yet familiar entry into minimalist running for the company.

Nike

As one of the first conventional shoe manufacturers to market minimalist shoe designs to the mainstream running community, Nike offers a wide range of models catering to minimalist runners. The Zoom Streak 3 and Lunaracer+ 2 feature lightweight designs that still place a strong emphasis on support. The Lunaracer+ 2 provides support for overpronators in its medial arch support, one of the few minimalist models to do so.

The popular Free series includes updates to the available models as well. The Free 7.0 and Free Run+ provide some of the most flexible soles in the market, featuring deep grooves which allows the shoe to conform to uneven terrain and foot movements. The Free 7.0 features a more cushioned heel than the Free Run+, a helpful feature for heel strikers. Both models feature a mesh upper and offset lacing design for a glove-like fit.

Pearl Izumi

The Pearl Izumi Streak is the first and only foray the brand has made into minimalist shoe design, outside of conventional racing flats. Engineered to be a lightweight cross-trainer, the Streak features an 8 mm heel-to-toe drop, weights 8.8 ounces, and is designed to provide runners with a minimal shoe for daily use.