A Review of Minimalist Running Shoes

by Phil Holt

“You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You're on your own. And you know what you know. You are the guy who'll decide where to go.” Dr. Seuss

A coach once told me that if I wanted to understand running form, I should take off my shoes and sprint across the field barefoot. It was surprising how much easier it felt in principle, though I couldn’t see any practical value in trying to actually play a field sport in bare feet. It seemed like 60’s hippy nonsense at the time, but it was a memorable lesson in efficiency. All these years later, the current “barefoot” running craze would probably be better called a “running efficiency” craze. It’s really less about running on bare feet than it is about running the way we run on our bare feet. With so many choices among minimalist shoes, revisiting and reinforcing those efficient running habits using the protection of some kind of shoe finally seemed practical. If I was going to learn more, it was time to do less, so I introduced Vibram FiveFingers and New Balance Minimus Trail shoes into my regular running routine.

Vibram FiveFingers

Vibram FiveFingers

I’ve worn Injinji toe socks on long runs for years, but the Vibram FiveFingers are about the strangest looking footwear I’ve ever tried. I got the Bikila LS model because the laces looked like they would help me get a more personal and comfortable fit, and they did. The shoes also have a little extra tread. l thought that would offer more protection over a wider variety of surfaces. That seems to have been true as well.

Putting on a pair of FiveFingers is pretty simple if you think of them as more like gloves than shoes. We put on gloves all the time without a lot of drama, and these shoes go on almost as easily. Once they’re on your feet, you notice how different they feel. They’re designed to be worn without socks, your toes are free to wiggle individually--this will be important later—and your feet feel very light.

The mechanics of walking and running are different, so don’t waste time walking around in FiveFingers to get used to them (unless you think they’re stylish). The best way to introduce them is get out and run immediately. Just don’t go too far. Your running habits will determine how far and how fast you can go at the beginning, but plan to get used to the shoes gradually. Try to get through at least a half mile to a mile at first. Assuming that all goes well, you’ll notice any little aches and pains but none of them should be acute. (If you are really hurting, don’t continue; get advice from someone experienced with the shoes.) I initially used an out-and-back route so that I could change shoes if necessary. (It wasn’t.) I noticed some lingering tenderness in my calf after the first week or so, but within a few weeks, I could run comfortably at a normal pace. I’m up to about 10 miles in the FiveFingers without any issues.

So far the FiveFingers have been a winner. The separation of the toes is not just a gimmick, either. It allows your feet to flex and feel the terrain naturally, which helps provide excellent ground feel. That didn’t mean much to me until I ran down a hill on Old Waterford Road outside Leesburg in them and discovered that I felt much more stable and in control than I did in regular shoes. I’ve used them over pavement, gravel, and light trail. You really feel certain stones of a certain size if you hit them a certain way, but it isn’t bothersome unless you’re particularly sensitive. My feet are gradually toughening up, so I’m feeling bolder all the time.

New Balance Minimus Trail

The New Balance Minimus Trail shoe is more traditional than the FiveFingers. It has a thin, lugged sole with a heel that is a couple of millimeters thicker than the forefoot, and it doesn’t separate your toes. Like the FiveFingers, these are designed to be worn without socks. They have no appreciable cushion, and unlike most trail shoes, they offer no toe protection. This makes sense if you assume that the shoes are intended to help you flit over the rocks instead of slamming into them.

The experience of wearing them the first time is similar to the FiveFingers. They feel a little foreign—more like slippers than trail shoes. The uppers are relatively insubstantial, so the shoes have a sort of strap across the top which is intended to help keep your foot from sliding around. If you have wide feet, this might feel too tight. A few folks have cut this part of the shoe to get more room. After logging more than a few hours in the shoes, I found the arrangement comfortable, especially when running downhill. I’ve noticed a little rubbing at the top of the heel if they’re not snug.

Incorporating the Minimus Trail into your running routine requires the same caution and attention as the FiveFingers, starting with easy, low mileage and building up gradually. The shoes are feather light and really comfortable. The farthest I’ve gone so far is about 10 miles over relatively easy trails. I have not yet brought them out to the AT to see how they work, but so far I’m delighted with them. Like the FiveFingers, they provide good ground feel, which includes noticing the odd rock. They seem to dry quickly when they get wet, and their lightness increases the fun factor of running along the trail.

Summary

Having gotten used to conventional shoes, we are a lot like the princess (or prince as the case may be) who can feel a pea through 20 mattresses and 20 featherbeds. Gradually toughening of the soles of your feet so that they aren’t too perturbed when you tread on a little stone or some other bit ruggedness takes time. The adaptation takes patience, but both these types of shoes are a cheap way to expand training options and encourage good running efficiency. I think including these shoes in my training may improve and correct a few habits. One thing to keep in mind: both shoes reinforce and reward good running form, but they will also punish anything less with memorable viciousness. I’m going to try the FiveFingers for the first time in a race in September, just over 90 days since I got them. The bottom line? If I run the numbers, they all seem to foot, so these minimalist shoe variations get a cautiously enthusiastic toes-up.

The SRRC would love to hear about your running, racing, or crewing experiences! If you would like to submit a race report, to be posted on the SRRC web site, please email srrunner@srrunners.org.