They contain a low heel-to-toe drop of 4 to 8 millimetres. Minimalist running shoes have minimal cushioning, which explains their name. This type of running shoe can prevent overstriding and may help with overuse injuries like plantar fasciitis. This encourages a rearfoot strike, providing plenty of cushioning for your feet to absorb the shock of hitting the ground. Traditional running shoes or stability shoes have a heel-to-toe drop of 8 to 12 millimetres. Thus, different heel-to-toe drops are suitable for different runners. This style of cushioning can affect foot strike and running gait. The cushioning isn't equal across the base of the shoe it decreases from the heel of the shoe to the toe. The heel-to-toe drop refers to the amount of cushioning running shoes contain. One difference between minimalist running shoes, barefoot running shoes and traditional running shoes is the heel-to-toe drop. Here are some tips to help you decide which type of running shoe is right for you. Minimalist shoes and barefoot running shoes aren't going to be suitable for everyone. A study published in the British Journal of Sports Medicine found that barefoot runners report fewer knee injuries and less heel pain, and another study published in the European Journal of Sports Science found that barefoot shoes increase ankle dorsiflexion, which can correct foot strike and help reduce injury risk.īut the jury is out on the barefoot approach-not all runners or feet are built the same. Some argue that, because minimalist shoes encourage midfoot or forefoot striking, they can help prevent injury. These types of running shoe are typically better suited to runners who prefer more support, are overcoming injury or have foot conditions such as flat feet or overpronation. Traditional running shoes, on the other hand, provide more stability and arch support for your feet as you run. In fact, one 2019 study found that wearing minimalist running shoes for six months increased foot strength by 60 percent. A forefoot strike may have several benefits, including helping to reduce ground reaction forces and ground contact time-in other words, better running efficiency.īecause minimalist running shoes have less cushioning to absorb impact, runners who wear them tend to rely more on their foot strength and muscle tissue to aid cushioning instead of on the components of the running shoe. One study published in 2016 in Sports Biomechanics found that runners were 9.2 times more likely to have a forefoot or midfoot strike in minimalist running shoes than in traditional running shoes.
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