Minimalist Shoes vs. Real Shoes

Let me start off by saying that I think the minimalist shoes are garbage.  So this is in no way going to be an unbiased account (much like all of the research I have read).  My perspective is from that of a physical therapist, not a competitive runner.

Let's start with the minimalist shoes.

These are the shoes I've seen my brother try wearing.  The purported benefits of minimalist running shoes like these are less injuries and/because of a more natural running style.  You are getting back to your evolutionary basics.  The literature supports a mid-foot strike while running with these shoes.  It also supports a softer, almost pushing-like running style, versus what they call a "jarring and disruptive" heel to rear-foot strike which the rest of the running shoe world is more or less built to support.  These shoes also support more natural arch movement giving no arch buttress at all to "disrupt" your foots natural biomechanics.  There are random claims of less energy expended, less injuries, and a more rewarding running experience.

Normal running shoes....

... like these asics are built completely different from the above.  These shoes support a heel-strike/rear-foot initial contact with extra support in the heel for shock absorption.  They also offer little-->significant arch support depending on the foot-type.

So what does the author/blogger think about the issue?

It all goes back to basics for me.  My thought is if you have run all your life in a supportive sneaker/running shoe, it will be next to impossible to switch to a minimalist shoe without risking injury.  Too many people reading minimalist running shoe material become petrified of heel striking like it is some evil thing that they run exclusively on their toes.  This places an enormous stress on the metatarsals leading to a lot of stress fractures (I've see a ton in my clinic).  Even those who are coordinated and educated, it takes a lot of doing to safely convert a motor pattern you've used your entire life.  Bottom line: most people aren't coordinated enough to pull the change off.

Then there is the build of shoe itself and how it relates to biomechanics.  It is my understanding and belief that heel strike first is the proper form of biomechanics, not a mid-foot strike.  The heel absorbs shock (ground reaction forces) and transmits them up the tib/fib and into the femur where even greater stress is absorbed.  One major complaint from minimalists is that this is too abusive on your knee/hip/back joints.  They make it seem like one of those crazy infomercials where someone is taking it to absurd extremes (like someone needing an automatic dish stirrer so they don't spill 15 gallons of spaghetti sauce all over themselves each time they make spaghetti).  They make you think a heel strike has to be some absurd assault you are making on the pavement.  When in truth, it should be the same basic "strike" as the mid-foot strike they are supporting.  Only with a real running shoe, significant portions of the ground reaction force are absorbed be the shoe and not directly over your metatarsals (very small foot bones prone to stress fractures) like in minimalist shoes.

Lastly is the debate on what your foot should actually do.  The normal gait pattern for your foot is to heel strike first, then you roll along the outside 1/2 of your foot locking your foot giving you more support.  Around mid-way, your foot slowly starts to roll back towards the middle (where your arch starts to flatten absorbing more shock) as it rolls towards your toes to help push off at the end of that cycle.  Minimalist shoe research states that the arch supports in running shoes rob your feet of this natural flattening of the arch.  There are two things wrong with this argument.  First of all, unless the arch support is made of titanium, they are meant to give a whole lot to allow this movement.  Secondly, with a minimalist shoe and mid-foot strike, you are not going to get this natural locking-->unlocking-->arch giving at all.

The above picture shoes 3 different running styles.  The middle one being correct.  The left shoes someone who doesn't roll back towards the middle enough and the right shows someone who rolls too much.  Most people will fall somewhere in the left or right.  This is another problem with minimalist shoes.  These people will injure themselves far more often without a normal supportive running shoe.  Most people need specific supports/controls to create a natural pattern.  

BOTTOM LINE:  I think minimalist shoes are a joke.  They are a fad that will fade to nothing.  Use real shoes and avoid injuring yourself.  

If you are still on the fence... do some research.  Borrow a biomechanics book and read what the foot is naturally supposed to do.  Then read about the different types of shoes.