Minimalist Footwear: All Hype or Not Enough?
Minimalist vs cushion - the age old debate regarding running footwear. There are books, published research, expert opinions, and thousands of marketing campaigns supporting both. The June 2023 issue of Strength and Conditioning Journal published a massive systematic review (a review of prior published research studies) titled “Influence of Minimalist Footwear in Middle and Long Distance Runners' Physical Fitness, Biomechanics, and Injury Incidence: A Systematic Review.” Authors of this review used the findings of 23 academic research studies to examine the benefits of minimalist footwear in running in middle and long distance runners. Minimalist footwear is a style of shoe that mimics the biomechanics of barefoot running while providing a small padding to the bottom of the foot.
Running economy
Despite the term “economy”, this has little to do with the financial industry of selling running shoes. Running economy refers to the energy demand for a specific running speed. It’s typically represented as VO2, a term describing oxygen uptake during activity.
“According to the articles used in this systematic review, minimalist footwear improves stride frequency and running economy in long distance events.”
Stride frequency refers to how often the runner is taking a step. Several studies report in an increase between 2-3% stride frequency (about 7-8 steps).(2,3) One study reports a decrease of 5.8% in oxygen consumption when compared to traditional cushioned shoes. (4,5)
Running biomechanics
Minimalist footwear shifts the running demands away from the knee and places more workload on the ankle. This promotes greater ankle mobility, increases stride frequency, and promotes a forefoot strike pattern. A forefoot strike pattern is a running style in which the runner contacts the ground with the toes and front part of the foot. Traditional cushioned shoes promote a heel strike pattern during which the heel hits the ground first. Because the heel is no longer hitting the ground first when wearing minimalist footwear, this can reduce knee stiffness and impact forces in the knee; however, this will cause greater impact forces through the foot and ankle.
Implications for injury
Due to the running patterns (discussed above) observed between minimalists and cushioned running shoes, choosing the right style of shoe might be an effective rehab or injury prevention strategy. Use the guidelines below to help select the right shoes to match the injury.
If a runner is using traditional cushioned running shoes and frequently experiences running-related KNEE injuries
Patellar tendonitis
Patellofemoral pain syndrome
Consider switching to a minimalist shoe to take the demand off the knee and put more demand on the foot and ankle
If a runner is using minimalist running shoes and frequently experiences running-related ANKLE OR FOOT injuries
Achilles tendonitis
Plantar fasciitis
Consider switching to a traditional cushioned shoe to take the demand off the foot and ankle and put more demand on the knee
So which is better - minimalist or cushioned?
Like all good advice and opinions - it depends. Choosing the right running shoe is multifactorial. Preference, anatomy, pre-existing injury, environment, individualized running mechanics, and many other factors play a role when choosing the right shoe. The best thing to do is to try different options and find the best that works for you. When switching between minimalist and traditional cushioned shoes, slowly introduce the new style of shoe over a gradual progression of increased volume. This will allow your body the time to adjust to new forces and load being placed on different regions in the kinetic chain.
Struggling with a running related injury? Are you a recreational or competitive runner looking for a injury prevention or rehab program? Looking for recovery sessions to keep you running at your best? Book a session with our sports physical therapist or sports performance coach today!
References
Linares-Martín, José Ángel1; Rico-González, Markel2. Influence of Minimalist Footwear in Middle and Long Distance Runners' Physical Fitness, Biomechanics, and Injury Incidence: A Systematic Review. Strength and Conditioning Journal 45(3):p 309-324, June 2023.
Warne JP, Kilduff SM, Gregan BC, Nevill AM, Moran KA, Warrington GD. A 4-week instructed minimalist running transition and gaitretraining changes plantar pressure and force. Scand J Med Sci Sports 24: 964–973, 2014.
Warne JP, Moran KA, Warrington GD. Eight weeks gait retraining in minimalist footwear has no effect on running economy. Hum Mov Sci 42: 183–192, 2015.
Lindlein K, Zech A, Zoch A, Braumann K-M, Hollander K. Improving running economy by transitioning to minimalist footwear: A randomized controlled trial. J Sci Med Sport 21: 1298–1303, 2018.
Paulson S, Braun WA. Mechanical and physiological examination of barefoot and shod conditions in female runners. Int J Sports Med 35: 789–793, 2014.
Disclaimer: This SciSport blog post is a summary of an article printed in an academic research journal. The purpose of this blog post is to provide readers with academic and educational content in an easy-to-understand format. We take no credit for the material and knowledge presented, and we encourage readers to take a look at the original source provided in the References section
