We Need New Categories for Running Shoes

Note: True barefoot running is skin on ground. Nothing else. However, I believe that the real beauty of barefoot running goes well beyond foot strike to affect a runner’s whole form. This is the true benefit of running barefoot. Unlike some, though, I wouldn’t consider myself a purist. I usually run in Vibram Five Finger shoes and walk in Vivo Barefoot shoes. However, my form is still what I would call a barefoot form even when in Minimal shoes. In this guide I use quotation marks around the word barefoot to indicate barefoot form with shoes.

Up until recently, running shoes have mainly been classified in terms of motion control, stability, and arch support. Such classification requires a whole vocabulary of words, such as neutral, pronation, and advanced.

When Minimal shoes are included in the mix, though, a new classification is called for. Without another way to describe shoes, everything that’s less than a big, traditional running shoe is lumped into the same category: Minimal. The problem with this is there are too many differences between shoes for just two categories (minimal and other). You need just look at a pair of Vibram Five Fingers and a pair of Nike Frees to realize they shouldn’t be lumped into the same category.

Without more than one category for anything less than the regular, large running shoes out there, most people will remain confused and even misguided when it comes to “barefoot” running shoes.

3 Types of Running Shoes

I propose that there are three different types of running shoes out there: Minimal, Reduced, and Full. The names reference the amount of shoe: a minimal amount of shoe, a reduced amount, and a full.

To state the obvious, lest it be forgotten, one doesn’t need shoes to run barefoot. While going completely shodless is a viable option – and I recommended you at least try barefoot running to begin with to learn the proper form – the majority of runners won’t be able to get over the mental and social stigma associated with not wearing shoes. Furthermore, there are some real physical barriers to running without any shoes (it certainly can be done, but what it takes to get there is more than most people are willing to do).

Just because people don’t want to run barefoot, though, shouldn’t mean they throw out all that barefoot running teaches about proper running form. Indeed, tossing the baby out with the bath water (or feet with the bath water) would mean missing out on one of the biggest benefits of running barefoot: learning a good running form.

If you want to hit the road and trails with shoes, here’s a run down of the three types of running shoes out there, incorporating “barefoot” shoes:

• Minimal

  Vibram Five Fingers KSO model shown.
  These are shoes that provide some protection for the foot but offer minimal to no padding or arch support and allow full flexibility of the foot with a wide midfoot and toe box. Some of the shoes that fit into this category are Vibram Five Fingers, FeelMax, and Vivo Barefoot.

  • Pros: Allow arch to flex naturally, encourage forefoot strike with bent knees, reducing shock and chance of knee and back injury.
  • Cons: If not used properly or body prepared well enough, can result in foot and calf muscle pain and even injury.

• Reduced

  Inov8 f-lite 220 model shown.
  There are a number of shoe manufacturers who’ve come out with shoes that have less cushioning and allow more flexibility than their traditional counterparts. However, these shoes still have padding and arch support and do not allow full movement of the foot. The most famous reduced shoes are the Nike Frees (though they do vary from full to reduced across versions), but more options are hitting the shelves each season, such as New Balance, Brooks, and Inov8.

  • Pros: A reduced amount of padding with a little more flexibility than Full shoes.
  • Cons: A decent amount of padding and arch restriction remains, hindering full bio-sensory feedback and movement.

• Full

  Nike Zoom Equalon+ 3 model shown.
  The vast majority of running shoes on the market today fit into this category, complete with their thick soles, rigid arch support, and increased weight. Examples include Asics, Under Armour, and The North Face.
  

  • Pros: All the cushioning and support can feel comfortable and enable you to heel strike (if that’s really your thing).
  • Cons: Encourage heel strike, increase likeliness of injury, don’t allow for much arch flex, thick padding causes harder strike.

6 Key Parts of Running Shoes

When looking at different types of shoes, there are 6 key parts that impact the way you run. While there are many more considerations to be made when choosing the right shoe for you (actual fit, for example), these are the 6 parts you need to think about in terms of a “barefoot” feel and impact on your running form:

1. Toe Box: Width of shoe in the forefoot area.
2. Midsole: What lies between the tread and the insoles.
3. Arch Support: Raised portion of midsole under the arch.
4. Insole(s): Extra layer(s) of padding added into the shoe.
5. Heel: Increased base and sides of the back of the shoe.
6. Weight: How heavy or light the shoe is.

Drawbacks of Full Running Shoes

Each one of the 6 key parts of a running shoe has an impact on how you run. Reducing any of these issues will likely help you run better, with less injuries. Here are the problems each part of the shoe often cause:

1. Toe Box: Often too narrow, restricting the full breadth of footprint, and therefore speed.
2. Midsole: Inhibits the natural flexibility from front-to-back and side-to-side (lateral) of the foot.
3. Arch Support: Doesn’t allow the arch of the foot to flex and spring back, absorbing some of the landing and propelling the runner forward.
4. Insole(s): Studies have shown that the more padding, the harder the strike (the body needs to feel the ground; less padding, lighter landing needed).
5. Heel: A large heel can physically get in the way of a forefoot/midfoot strike.
6. Weight: More shoe carried, more energy wasted.

Many of the world’s top distance runners have found their speeds increase and number injuries reduced when they use Minimal shoes that allow their feet to spread on contact, feel the ground, then spring them forward. Anton Krupicka is perhaps the most famous ultrarunner who shuns larger shoes in favor of a stripped-down pair (he literally takes a knife and cuts most the padding out of his shoes). He continues to set new course records.

>> For more on the benefits of barefoot and minimal running, read: Barefoot Running: Not just for bums and hippies.

Minimal Shoes

Vibram Five Fingers

KSO model shown, 5.7 oz, US $85
You either love the way they look, or you think they’re the nastiest things to hit the footwear world since plantar warts. If you get past their look, though, you realize they are damn close to going barefoot. These shoes have become quite popular runners, rowers, martial artists, and even business billionaire Sergey Brin, Co-Founder of Google. The Five Fingers allow for an incredible barefoot-like experience yet provide some protection against sharp objects.
> Birthday Shoes is a blog by Justin Owings. An advocate of Vibram Five Fingers himself, the site covers all things Vibram five fingers. There are numerous reviews on his site of all of VFFs.
> Barefoot Ted has recently reviewed the new Vibram Five Finger Treks which are made of kangaroo skin which provides a little more insulation.

Terra Plana Performance Shoes

EVO model shown, 8 oz, $160
Terra Plana’s Vivo Barefoot line of Minimal shoes recently provided video and photos of their highly-anticipated first shoe designed specifically for runners. The shoes look great, and the design makes a lot of sense. The The company has been making beautiful light, thin-soled shoes for a number of years now.
> Read my review of the Aqua’s in my post Viva La Vivo! Barefoot form meets high style.
> Living Barefoot took the Aqua’s for a spin and wrote up a review.

Veja

Volley model shown, 11 0z, US $125
Veja has created the world’s first Fair Trade sneaker, made of all natural materials. On top of that, they created a light, traditional sneaker in the  Volley. This line of shoes is based on the design of the Brazilian Volley from the 1970s.

FeelMax

Osma model shown, 4.2 oz, US $80
Feelmax, a Finnish company, makes a full range of Minimal shoes, including boots. They recently launched their their first running shoe, the Osma. Weighing only 4.2 ounces, the Osma is one of the lightest shoes on the market. Many of the company’s other models would work well for colder temperatures as well as casual business settings.
> Running and Rambling has a review of the Osma.
> Barefoot Runner has a review of the Feelmax Planka.
> Run Like Monkey has a good review of the Osma.

Skora Footwear

2009 Concept rendering shown, due late 2010
The waiting to see what this virgin company would create ended late summer as we got a sneak peak of an early prototype of the forthcoming Skora Minimal running shoe. David Sypniewski, the man behind Skora, has been a barefoot runner for over 8 years. While the company is launching a shoe, he says it’s more about education than products. It will be very interesting to see the first products as well as how the education component unfolds in 2010. If early buzz is any indication of future success, Skora will be a company to watch, and give a try.

Jinga Originals

Originals model shown, 8.8 oz, US $65
Jinga, a Brazilian company, makes colorful shoes popular with dancers and urbanites alike. The ultra-thin soles and minimal uppers keep the shoes light and flexible, making them good for running as well dancing. One potential drawback could be a narrow toe box.
> A full review on Running Quest will be coming soon.

Feiyue

Lo model shown, oz, US $75
This Chinese brand with it’s origins in 1920s Beijing became popular with parkour enthusiasts (an adventurous form of urban running and jumping first popularized in France) in France in 2006. The shoes are loved for their functionality and heritage, and of late, as a fashion statement. They have little to no padding, much like a classic Converse.

Puma Sneakers

Alsten IV model shown, 9 oz, US $78
As stylish as Puma’s retro-style sneakers are, they are also traditionally minimal. After all, all runners used to run in Minimal shoes (remember Chariots of Fire?).

Lacoste Racing Flats

Shua Strap UP model shown, 12 oz, US $110
Lacoste, the legendary French apparel company with deep roots in early 20th Century tennis, continues to produce shoes. While mostly worn as fashion statements, these shoes are traditional in that they don’t have much modern “technology,” making them an option for minimal running.

Saucony Originals

Bullet model shown, 6 oz, US$60
Saucony’s Originals line of trainers, in their 1980s design, work well for a Minimal shoe. And at only 6 ounces, these shoes are close to wings.

Martial Art Shoes

Wushu Kung Fu shown, US $36
A number of martial art shoes – from Taekwondo to Kung Fu – are Minimal in their design and weight. Shoes made by the Wushu International brand are the only ones approved by China’s Olympic Committee for national teams.

Gola Racing Flats

Coyote model shown, US $90
Gola harks back to 1905 when it was created in England with a steeped history on the track and soccer fields. The brand has been resurrected of recent and is popular with younger fashion-conscious hipsters. That’s good for us as the classic styling doubles nicely as a Minimal running shoe.

Asics Racing Flats

Piranha SP 2 model shown, 4.2 oz, US $110
Asics is perhaps best known for their large, highly-cushioned running shoes. Yet they have a series of racing flats that are much more lightweight. The new Piranha SP 2 is their lightest shoe yet, weighing in at just 4.2 ounces. They have also left out their gel “technology” which will benefit the forefoot runner. It’s debatable whether it’s a Minimal shoe or a Reduced shoe.

Huarache Sandals

Authentic home-made model shown, US $70.95 for all leather
It doesn’t get any more minimal than these. Made famous in Christopher McDougall’s book, Born to Run, the Huarache sandals are what the Tarahumara Indians of the Copper Canyons in Northern Mexico wear when racing. Barefoot Ted sells a kit on his website so you can make your own.

Aqua Shoes

Speedo Seaside Water model shown, US $30
There are a number of water shoes made by a variety of companies that can work as running shoes. Some have a more resilient sole, others only neoprene. They are quite flexible and considerably cheaper than anything else out there. The downside is that they wear out much faster and your feet can tend to ‘slosh’ around in them. Still, maybe a good place to start since they require a lower investment than other Minimal shoes.

Reduced Shoes

Inov8 Lites

f-lite 220 Urban Racer model shown, 7.7 oz, US $100
inov8 is an English company founded on the philosophy that the bare foot is an incredible system to begin with. They claim that the inov8 shoes allow the foot to flex like it does barefoot. While this is not completely true, their innovative shaft not only allows for flexibility from the back to the front, it also flexes from side to side. The shoes are indeed quite light as well. The company’s truly Minimal shoe is still in the works and Inov8 declines to comment on rumors, only saying it will be out in the Spring.

New Balance Racing Flats

MT100 model shown, 7 oz, US $75
When New Balance wanted to create a lighter, more nimble shoe, the turned to ultrarunner and champion Anton Krupicka (it’s likely the other way around, as Anton famously used to rip out the cushioning of his shoes). Reviews have found the shoe to encourage a mid-forefoot strike, yet cite the lack of flexibility of the shaft as a drawback.

Nike Free

Free 3.0v2 model shown,  7.2 oz, US $85
The story of how Nike tried to make money off of the foot problems they helped create in the first place is well documented in Born to Run. It’s incredible to me that they call these shoes barefoot, since they are very thick in the heel. Even on their blog, the header photo shoes a person striking heel first. It just seems like marketing fluff, to me.

Nike Lunaracer

Lunaracer model shown, 5.5 oz, US $100
NIke says the Lunaracer shoe “gives you the feel of a well-cushioned tempo trainer and the weight of a featherlight racing flat.” Well, lighter is better, but only if you don’t have a large heel and lots of padding. Nike headed in the right direction with these shoes but they are definitely not Minimal.

Asics Tracks

Gel Dirt Dog 3 model shown, 6.5 oz, US $80
As part of their Track and Field line of shoes, Asics provides a light-weight shoe with the Dirt Dog. However, the Gel cushioning provides too much padding to be considered a Minimal shoe.

Brooks

Launch model shown, 9.3 oz, US $90
The newly released Launch by Brooks are meant to replace the Brooks Burn. The shoe is stripped down – lateral arch lug gone, for instance – and the toe box has been widened. There still seems to be too much padding for it to be considered a Minimal shoe. One nice touch is the shoe contains what the company calls the world’s first fully-biodegradable midsole.
> Peter Larson has a solid review of the Launch on his Runblogger site.

Brooks Cascadia

Cascadia 5 model shown, 12 oz, US $100
Brooks worked with ultrarunner superstar and Western States seven-time champion Scott Jurek to create the new Cascadia 5. The medial & lateral rearfoot pivots are designed to provide stability, but will also add more structure and reduce ground contact. The company does tell me that the heel isn’t as big as it looks. I felt the heel padding, though, and while not as thick as other shoes, still significant. Its weight of 12 ounces also indicates there’s too much in the shoe.

End Stumptown

Stumptown 10oz model shown, 9.8 oz, US $75
The company should be credited for looking into ways to make their shoes more bio-friendly (water-based cements, recycled and fewer materials). While no metal is in the heel, it still protrudes significantly. And while lighter than some shoes, 10oz is still on the higher end of what’s being made these days in the Minimal shoe category.
> iRunFar has a full review of the 12oz.

La Sportiva

Skylite model shown, 9.4 oz, US $95
La Sportiva, an Italian company, is known for their off-road running, hiking, and rock-climbing shoes. Their Skylite model shoe is designed for fast mountain running. The midsole and shank keep this shoe from being lighter and more flexible.

Ecco Biom

Biom B Yak Leather model shown, 11.8 oz, US $220
Ecco, a Danish company best known for their casual and dress shoes, have teamed up with triathlete Torbjorn Sindballe to create the Biom. The company talks about the foot’s natural movement – they say the shoe is a “replica of the human foot.” While the shoe looks interesting, you can see that it has a rather large heel. The company touts a lighter insole and firmer cushioning.

Saucony

Grid Type A3 model shown, 6.7 oz, US $95
Saucony makes some nice Minimal track shoes but they all have spikes. The Grid Type A3 are listed as racing flats and weigh 6.7 ounces, yet the company says they are designed for a good heel-to-toe strike. You can see that in the amount of heel present. Still, they are a considerably less amount of shoe than Saucony’s Full running shoes.

Teva Ultralites

X-1 Evolution model shown, 10 oz
Teva began by making sandals for active use, including water activities. They now carry a full line of shoes for outdoor activities. Their heel is still quite large to be good for you.

Patagonia Olulu

Olulu model shown, 22 oz, US $110
The Olulu is made of hemp and leather. The toe box is quite wide, which is good, and taking out the removable footbeds make these shoes more like a Minimal shoe.

Camper LightWeight

Pelotas XLite model shown, 9.7 oz, US $130
Camper, the family-owned Spanish company is well known for their extraordinary craftsmanship and simple designs. Their new, lighter line of shoes have a removable cushioned insole as well.

Full Shoes

Newton Running

Gravitas model shown, 10.2 oz, US $175
The company talks the talk, but doesn’t walk the walk when it comes to a Minimal shoe. The shoe heels are still very thick and there’s more – rather than less – on the forefoot area. Proponents say this helps them run correctly, landing on the front of their foot first. The thing is they could do the same with much less on their feet. No need to spend over $200 to be able to do that!

New Balance Chi Running

MR800 model shown, 11 oz, US $120
New Balance worked with to create the first shoe specifically designed with the Chi Running method in mind. Unfortunately, as New Balance says on their website, the shoe “packs outstanding shock absorption and cushioning.” While these shoes may be designed for a mid-foot strike, they are still Full.

Asics GEL

GEL-Kayano 15 model shown, 13 oz, US $140
Asics first introduced the world to their GEL-Kayano shoe in 1993. And with each successive design they seem to add more shoe. The latest edition, the GEL-Kayano 15 weighs in at a hefty 13 ounces. The very large heel and loads of padding make running on the forefoot/midfoot very difficult. These shoes are the epitome of the belief that more shoe is better.

Pearl Izumi IQ Lightweight Trail Shoes

SyncroSeek III model shown, 13 oz, US $105
While containing less foam and padding then their other shoes, Pearl Izumi has still loaded these shoes with “high rebound forefoot foam” and a “Syncroframe, Run Tuned Suspension System.” Definitely a Full shoe.

Puma L.I.F.T. Racers

Cell L.I.F.T. model shown, 12 oz, US $85
L.I.F.T. stands for “Lite Injection Foam Technology.” That should be enough right there to realize that these shoes are loaded. Some of Puma’s lifestyle shoes are lighter and more Minimal than their running shoes. The company touts the fact that the L.I.F.T. shoes have a “cushioning technology for support and comfort,” and the “PUMA CELL heel unit for maximum shock absorption.” Yep, this is a Full shoe.

Under Armour Speed Trainers

UA Proto Speed III Trainer shown, 12.4 oz, US $90
Looking more suitable for the Terminator than humans, Under Armour shoes seem to live by the motto, More is Better. No need to point out the humungous heel.

The North Face Endurance

Arnuva 50 Boa model shown, 25 oz, US $135
After reading how heavy these shoes are – 25 ounces! – I have more respect for Dean Karnazes running hundreds of miles at a time in these. They’re loaded with tons of metal there’s no way they could flex much at all, especially laterally. If you’re looking for a foot cast next time you hit the trails, I think I’ve found the shoe for you.

Receive posts by email – subscribe today.

If you found this post helpful, please share it!