Minimalist shoes are shoes intended to closely approximate

barefoot running Barefoot running, also called "natural running", is the act of running without footwear. With the advent of modern footwear, running barefoot has become less common in most parts of the world but is still practiced in parts of Africa and Latin A ...

or walking conditions in comparison to traditional shoes. Minimalist shoes are defined as providing "minimal interference with the natural movement of the foot, because of its high flexibility, low heel to toe drop, weight and stack height, and the absence of motion control and stability devices." Minimalist shoes provide more sensory contact for the foot on the ground while simultaneously providing the feet with some protection from ground hazards and conditions (such as pebbles and dirt). Research shows that wearing a minimalist shoe can help improve

running economy Running economy (RE) measures runners' energy utilization when running at an aerobic intensity, and many physiological and biomechanical factors contribute to it. Oxygen consumption (VO2) is the most commonly used method for measuring running ec ...

, foot strength and arch function.

Types

A 2018 paper defines "minimalist footwear as a shoe with a highly flexible sole and upper that weighs 200g or less, has a heel stack height of 20mm or less and a heel-toe differential of 7mm or less." Generally, there are two types of minimalist shoes: * ''Barefoot Running Shoes'' are characterized by their zero drop from heel to toe, no arch support, minimal cushioning at the heel, and a very thin sole of around 3-10mm. Also, the

toe box The toe box is the section of footwear that surrounds the toes on closed-toe shoes. Toe boxes that are too tight can cause injuries and foot deformities, whereas wider toe boxes may be used to treat or prevent common foot conditions such as Morto ...

is considerably wider to provide more space to the toes, whereby they slightly resemble the shape of ducks' feet, when viewed from above and compared to traditional shoes. Few product lines fall into this category. Examples include the

Vibram FiveFingers The Vibram FiveFingers are a type of minimalist shoe manufactured by Vibram, originally marketed as a more natural alternative for outdoor activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe). The footwear is meant to replica ...

and Merrell Glove, which use an outsole produced by

Vibram Vibram S.p.A. is an Italian company based in Albizzate, Italy, that both manufactures and licenses the production of Vibram-branded rubber outsoles for footwear. The company is named after its founder, Vitale Bramani, who is credited with invent ...

, or the Xero Prio. * ''Minimalist Running Shoes'' are in between traditional running shoes and barefoot running shoes. They have a reduced heel-to-toe drop of about 4–8 mm, reduced cushioning and reduced or no arch support. The toe box is usually in-between barefoot and traditional running shoes. In recognition of the barefoot running movement, major companies also started producing shoes targeted at this customer segment. However, these shoes do not usually meet the requirement of a minimal or barefoot shoe. Examples include: * The

Nike Free Nike Free is a minimalist running shoe. It was introduced in 2005 after Nike representatives observed Nike sponsored track athletes training barefoot. Overview The numbering system indicates the cushioning of the shoe and follows a scale ranging ...

, which has a 17 mm heel and is marketed as minimalist running shoe, though this designation is disputed by some. * The Adidas Adizero line, which has a heel-to-toe drop of 4 to 10mm, a total heel height of up to 30mm and a comparatively traditional, narrow toe box. * The

Champion A champion (from the late Latin ''campio'') is the victor in a challenge, contest or competition. There can be a territorial pyramid of championships, e.g. local, regional / provincial, state, national, continental and world championships, an ...

Alpha. In contrast to ''barefoot'' and ''minimal'' shoes, one of the marketing terms repeatedly employed for this product segment is ''natural running''.

Effects

Although running injuries are more common during the first period after adopting minimalist footwear, there is a lack of evidence about the long-term injury potential of minimalist shoes compared to standard ones. A 2022 review found that minimalist shoes increase the size and strength of the foot muscles in healthy individuals. A 2020 systematic review found that "minimalist shoes can improve

and build the cross-sectional area and stiffness of

Achilles tendon The Achilles tendon or heel cord, also known as the calcaneal tendon, is a tendon at the back of the lower leg, and is the thickest in the human body. It serves to attach the plantaris, gastrocnemius (calf) and soleus muscles to the calcaneus (h ...

but also induce greater loading of the ankle and

metatarsophalangeal joint The metatarsophalangeal joints (MTP joints), also informally known as toe knuckles, are the joints between the metatarsal bones of the foot and the proximal bones (proximal phalanges) of the toes. They are condyloid joints, meaning that an ellipt ...

" compared to non-minimalist shoes.

References

Athletic shoes Sports footwear 20th-century fashion Minimalist clothing {{clothing-stub

Types

Effects

See also

References