Minimalist Running Shoes

In running, wearing the right type of minimalist running shoes are very important for achieving success, just as the wearing of proper garments by fitness enthusiasts during their exercise. Through the years, many shoe technologies from many different brands and companies have emerged, from spiked running shoes to minimalist running shoes, and from shock absorption to race shoes. There are many types of running shoes, each specifically designed for certain types of foot or activity. Let’s find out what’s best for you.

Why Buy Minimalist Running Shoes?

First, running shoes protect the feet from potential injuries like foot pain and fractures, as it absorbs the impact taken by the foot when it strikes the ground. The impact or shock can be dangerous if not properly absorbed. Plus, running shoes also protect the feet from sharp objects such as stones, glasses or rough surfaces. The soles of running shoes are thick enough to cushion the feet. Moreover, running shoes are comfortable and it allows a runner to achieve his potential.

Anatomy of minimalist running shoes

A running shoe can be simply divided into the outsole, midsole and upper part. The outsole is the under surface of the shoe and is usually made from carbon material. The midsole is the part that directly supports the foot and is considered the most essential part of a running shoe. Some significant features like the medial support are found here. Lastly, the upper part is the part of the shoe, which covers the foot. It is important that this is loose (but not too loose) for comfortability.

Types of Foot

Basically, there are three types of foot: the low-arched foot, the medium-arched foot and the high-arched foot. Why do you need to know this? It is very important that you know which type of foot you have when choosing a running shoe because the shoe will be patterned after your foot type, addressing your needs. There is no single ‘best running shoe’, it all depends on a runner’s needs.

How do you know what type of feet you have? Get a paper bag or any paper that lets you leave a clear footprint after stepping onto it with a wet foot. Wet one of your feet and stamp the sole into the paper bag. A low-arched foot (flat) leaves an imprint that looks like almost the whole sole of the foot. A high-arched foot leaves an imprint that shows the forefoot and hindfoot being connected by a very thin band (in some cases, there is none at all). In this type, the arch is too high to stomp on the paper.

Lastly, you have the most common type of foot if the imprint shows the forefoot and hindfoot being connected by a wide band which is about half of the midfoot or arch area. If you can get minimalist running shoes, that is almost perfect!

What Happens During a Run?

When we run, we exert a force to the ground multiple times heavier than our body weight. The ground then pushes an equal amount of force back to the foot, a force which impacts the feet, ankles and knees, as well as some parts of the upper body. When the heel strikes the ground, the foot rolls and the arch absorbs the shock, this is called pronation.

In people with low-arched feet or overpronators, pronation tends to be done excessively, applying a heavy blow to the arch area. While in supinators or those with high-arched feet, their feet don’t overpronate or the arches don’t absorb the shock properly. In these two types, shock absorption is not well executed, unlike in a medium-arched foot, shock absorption is naturally done.

Which minimalist running shoes suitable for me?

When shopping for the best type of running shoes, you should check stores dedicated to running shoes or specialty stores. Staffs there are well-trained and can give you the right advice on what to purchase.

Overpronators:

For overpronators, the best types of running shoes are ‘motion control’ running shoes. Motion control running shoes control the motion of the foot and prevents excessive pronation or rolling of the foot. This type of running shoe is rigid and sometimes bulkier than other running shoes. These are designed to limit overpronation, feature a medial post or arch support and have flat soles.

Some motion control running shoes are Brooks Addiction, Asics Gel-Evolution, New Balance, Saucony Grid Stabil and Nike Zoom products.

Supinators:

Supinators should use ‘neutral cushioning’ running shoes. Because supinators’ feet don’t flex enough when running, cushioned running shoes gives the feet more ‘cushion’ and flexibility.

Some examples of cushioned running shoes are the Adidas Response Cushion, Saucony Grid Cohesion and Asics Gel Kinetic.
Normal Pronators: Medium-arched feet are the most common type of feet among runners, 20 to 30 percent of runners have this type of feet. The running shoes that best suit them are ‘stability’ running shoes. Stability shoes combines both cushioning and rigid features into its design. This type of running shoe has all the elements of a running shoe. It provides stability, at the same time, flexibility and little cushioning.

Some of the best available stability running shoes are the Adidas Running and Supernova, Mizuno Wave Elixir and Nike LunarGlide.

Minimalist Running Shoes

Every technology innovates itself from time to time, even running shoe technologies. The popularity of minimalist shoes began in 2009 after the success of a best-selling book by Christopher McDougall about barefoot or nearly-barefoot running. Minimalist running shoes are lightweight running shoes weighing as light as 6 ounces and is sometimes called barefoot running shoes.

What are the advantages of using minimalist shoes? By immitating the gait of a barefoot runner, a runner becomes faster. Also, it improve the running form which can reduce injuries. How? By striking the ground with the forefoot instead of the heel, the pain associated with landing on the hindfoot or heel is lessened.

However, the transition from traditional running shoes to minimalist shoes is not easy. You need to get used to it first, practice walking in it, then perform short runs, do it gradually to prevent injuries that may sideline you for some time.

A popular example of minimalist running shoes is the Vibram’s FiveFingers which looks exactly like the form of a barefoot.

Minimalist Running Shoes VS Standard Running Shoes