My Experience Training In Minimalist Running Shoes

Traditional Shoes VS. Minimalist Shoes

Minimalist running shoes use minimal cushioning. The shoe design makes it feel as though you are running barefoot. The quoted benefit of wearing such a shoe is it aids in running with a more natural stride. If you search the internet, you will find that many running minimalists out there believe training in traditional running shoes causes injury.

The theory is that traditional running shoes alter your natural stride, and training this way causes runners to overcompensate, leading to injury. Some minimalists believe that barefoot training is the only way to avoid this issue.

The debate against this theory is that modern traditional running shoes are engineered to aid natural running motion while providing comfort and protection from hazardous debris on the ground.

I ran in minimalist running shoes for five years before switching back to traditional running shoes. My minimalist shoe of choice was the Vibram's Five Finger shoes.I ran in minimalist running shoes for five years before switching back to traditional running shoes. My minimalist shoe of choice was Vibram’s Five Finger shoes.

My experience running in Vibram's Minimalist shoes:

The first month of running in the shoes felt like I was running in house slippers. To be honest, it was terrible. Every stride I made was akin to someone slapping the balls of my feet with a paddle. I felt EVERY pebble on the road. I found myself looking down to find a smooth path to run on.

Around months two and three, things got better. My feet had callused, so I didn't feel every little thing on the road, and my running speed improved. Within the same timeframe, I began running trails in the Vibram's, which was a more significant challenge to become acclimated.

It took a year before I found running trails in the shoes manageable. At this point, my feet had widened so much that I had to go up a shoe size for comfort. Within that year, I was injury-free and only dealt with the typical soreness experienced after longer runs.

At this point, I decided to train and run a marathon in my Five Finger shoes. During training, no matter how fast or slow my pace was, all runs over 10 miles made the balls of my feet ache for days. This issue flared up on marathon day in the last 6 miles of the race. The pain was so sharp I had to walk on the sides of my feet and heels. After the marathon, I stopped running long distances in the shoes.

During the last few years of running in my Vibram’s, my knees ached more, and I also suffered a nasty bought of shin splints. I can't accurately say if the shoes caused these issues, but this is what made me stop training in the shoes as frequently and only wear them mostly on leisure occasions.

My advice for those interested in making the switch to minimalist shoes:

Do your research.

There are plenty of books and articles on the pros and cons of minimalist running. One of the most well-known books on the subject is Christopher McDougal's "Born to Run."

Find the right shoe for you.

I still love the design and feel of the Vibram Five Finger shoe, but the toe-box can be an acquired taste. Find the shoe that works for you.

Start slow and Run short distances.

If the first run in my Vibram’s was a 10-mile run, I probably would've never run in the them again. Give your feet time to adjust to the shoes. Crawl before you walk.

Listen to your body.

If you find yourself consistently sore or in pain following workouts in minimalist shoes, it may not be a bad idea to go back to what your body is used to. Pain is our body's way of telling us that something is wrong.