How to Choose Barefoot/Minimalist Running Shoes

Interest in "barefoot running" has exploded in the last few years. While a few hardy folks are truly running barefoot, most of us opt for minimalist footwear. This article will help you to find the right minimalist shoes for running.

What’s the big deal about barefoot running anyway? Read the REI Expert Advice article, The Basics of Barefoot Running, for some background and tips on getting started.

Shop REI’s selection of minimalist footwear for men and women.

Where Do You Run?

When minimalist-shoe shopping, your first consideration is often this: What type of surface will you usually be running on?

• Trail-specific shoes feature soles with aggressive tread for more traction. Some models may also offer rock plates in the soles, increased torsional rigidity and leather uppers to protect your feet from abrasions.
• Road-specific shoes tend to have razor-siped rubber soles for enhanced slip resistance on slick surfaces and a smoother ride. They offer little protection from sharp or uneven terrain.

Other styles—defined at REI as cross-training or multisport shoes—are designed for light running, gym or Crossfit workouts, yoga or any balance activity where having more contact with the ground is preferred over a thick platform sole. See the chart below to see how specific shoe models are categorized. The product descriptions on REI.com offer additional guidance.

The 2 Types of Minimalist Shoes

Next, consider shoe design. There are 2 basic types of minimalist shoes.

Barefoot Running Shoes

So-called “barefoot shoes” offer the closest feel to running truly barefoot. Soles provide the bare minimum in protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer (as little as 3-4mm) of shoe between your skin and the ground. Others offer a bit more cushioning.

Most significantly, all are characterized by a “zero drop” from heel to toe. This encourages a more natural midfoot or forefoot strike. Traditional running shoes, by contrast, feature a 10-12mm drop from the heel to the toe.

With any barefoot running shoe, people with high arches tend to have the shortest break-in time and fewest problems. Heavily pronating runners—those whose feet flatten during weight-bearing exercise—may struggle to adjust to the lack of arch support.

Tip: Unlike with traditional shoes, you do not want any extra space in the toes of minimalist shoes. Heel and toes should be comfortably snug and "fit like a glove."

Minimalist Running Shoes

These are a cross between barefoot shoes and traditional running shoes—an excellent way for many runners to ease into barefoot running. These are Spartan enough—extremely lightweight construction, little to no arch support, a minimal heel height of 4-8mm—to encourage a natural running motion and a midfoot strike, yet they offer some cushioning and flex. The toebox is generally roomy to allow toes to splay inside the shoes, enhancing grip and balance.

Several styles (e.g., Brooks PureCadence and the Saucony Mirage) offer some stability posting to help the overpronating runner transition to the barefoot-running motion.

Tip: Always ease into barefoot running slowly and gradually to reduce the potential for injury. See our article, The Basics of Barefoot Running, for details.

REI Minimalist Shoe Charts

Here’s a look at REI’s spring 2012 minimalist shoe assortment separated by best use. (Keep in mind, though, that most styles are suitable for multiple uses.)

Note: Assortment is subject to change without notice.

Shop REI’s selection of minimalist footwear for men.

Note: Assortment is subject to change without notice.

Shop REI’s selection of minimalist footwear for women.

Comparing Shoe Brands

For those who prefer to shop by brand, here is a quick overview of what they offer:

Vibram FiveFingers: Introduced in 2006, this brand is best known for its unique 5-toed design. These individual toe slots are intended to help strengthen and stretch muscles in your feet. (Because of this highly specific fit, Fivefingers shoes do not readily accommodate everyone’s feet.) Ultra-thin, deconstructed soles feature a zero heel-to-toe drop, allowing your feet to flex fully and absorb sensory information. Sole thickness between models can vary by a few millimeters, with thicker soles designed for high-impact sports like road running. Outsole tread patterns range from smooth, razor-siped rubber for water sports or court use to knobby tread optimized for trail use.

Merrell: Merrell partnered with Vibram to create their barefoot collection, shoes comparable to FiveFingers but without separated toes. Roomy toeboxes allow toes to splay and grip, and all feature a zero heel-to-toe drop. The Glove models are all extremely minimal in construction; the Bare Access features a zero heel-to-toe drop matched with significant cushioning, making it a good transition shoe.

Brooks: The PureProject line features a 4mm heel-to-toe drop, an arch-wrapping band to snug down the fit, and an undercut heel to encourage more of a midfoot or forefoot strike. Of the 3 road-running models, the narrow-fitting PureConnect is the most flexible, minimal model; the wider-fitting PureFlow and PureCadence provide more cushioning; with the PureCadence offering some stability for overpronators as well. The wider-fitting PureGrit features tread optimized for the trails.

Saucony: Their 2012 line features a lower heel-to-toe drop on all models – 8mm (versus the more typical 12mm) for their traditional running shoes, and anywhere from zero to 4mm on their minimalist shoes. The Hattori is the most barefoot-like, with a zero heel drop and strategically placed flex grooves to leverage natural toe movement. The Kinvara 2 and Mirage 2 both feature 4mm drop and lightweight foam outsoles, with the Mirage providing a TPU bridge to offer light stability for slight overpronators.

New Balance: The 2012 Minimus line represents significant weight savings and diversification in use from 2011. Available in both road and trail models, Minimus now features both 4mm heel-to-toe drop and zero-drop models. Vibram rubber soles feature circular traction pods, which boost weight savings as well as overall flexibility. The MT110, which does not fall in the Minimus line, features a 4mm drop and a robust sole equipped for longer runs and more technical trails.

Vivobarefoot: Pioneering the barefoot movement back in 2004, Terra Planna launched Vivobarefoot, an ultra-thin-soled shoe with a special puncture-resistant sole. Their line has diversified significantly since then, ranging from trail running to casual to amphibious multisport shoes, while maintaining its specialization in very thin, zero heel-to-toe drop shoes. Most models are 100% vegan.

Other Considerations

Socks: Most minimalist shoes can be worn with or without socks. The benefits of wearing socks include extra warmth, odor deterrence and blister protection. For the Fivefingers, you will need special toe socks such as those made by Injinji.

Closures: While many of the Fivefingers feature rip-and-stick closures, the “LS” models feature a quick lace system. Typically, this lacing system offers better access to the toe pockets for easy on and off, and it does a better job accommodating high arches.

Care: Many barefoot shoes are machine washable for easy care; see specific product information pages for details.

Shop REI’s selection of minimalist footwear for men and women.

To learn more about the activity of barefoot running, see the REI Expert Advice article, The Basics of Barefoot Running.

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