How to Transition to Minimalist Running Shoes

How to Transition to Minimalist Running Shoes

When the book, Born to Run, came out, many athletes opted for a more minimal shoe.  For a while, it was the trendiest thing a runner could do.  If you haven’t read Born to Run, I highly suggest it.  While it is extremely convincing to run barefoot, the reality is many athletes will not benefit from using a minimalist shoe.

Thinking out loud, some people (myself included), are injury prone and need a higher cushion shoe.  Our ancestors did not run barefoot down busy streets and paved roads.  They also never wore shoes, so it wasn’t as if they took them off to go for a run.

While yes, I’ve run in minimalist shoes, I cannot train in minimalist shoes.  Personally, it’s a risk factor that causes bone fractures which I’ve learned the hard way.

I will generally race in flats or a minimal shoe.  Will I train and do distance running in a minimalist shoe?  No.  Each to their own and minimalist shoes do work for many athletes.

Always keep in mind, not everything works for everyone.

What are some Key Things to Keep in Mind When Making the Transition?

You Must Strengthen Your Feet

Ultimately running shoes are designed to protect your feet.  Running shoes aren’t designed to injure you.  Wearing the wrong type of shoe for your gait will cause injuries, but shoe companies did not design shoes with the intention to injure runners.

If you have been running in a traditional style shoe, then your feet are going to reflect that.  That isn’t a bad thing, but they are used to more cushion.  Before choosing a minimalist shoe, strengthen your feet.

How do you do that?

The easiest way to strengthen your feet is to walk around barefoot.  I’m not saying walk down New York City barefoot but take the time to walk around your house or on grass barefoot (just don’t step on a bee like I once did).  Start by walking around barefoot an hour a day and gradually increase from there.   With summer coming up, it’s easiest to begin now.  The weather is nicer, and you might want to be outdoors barefoot.

Progress Slowly

Like with anything, it’s necessary to transition and progress slowly. You shouldn’t change any shoe quickly, but you should especially take minimalist shoes slowly.  Doing too much, too soon will lead to an injury.  Don’t be surprised if the transition takes 6+ months and you find yourself more sore at first.

Instead of going from a 12mm drop straight to a 0 mm style shoe progress transition slowly by shoe model.  If your old shoe is 11-12, find an 8, then 4 and then maybe 0.

Run through each shoe model and see how you like the change.   If you end up liking the balance of 8 or even 4 mm drops, there is nothing wrong with that!  Saucony is a great brand because they offer many shoes in 8 mm as well as 4 mm. Slow might be boring, but it keeps you healthy.

Don’t forget, minimalist running shoes can be beneficial. Since they provide less cushion, they can help improve your running form and strengthen your feet. They are a great option for many runners, but they are not the best choice for every runner!  There is no perfect shoe for everyone, and barefoot running is not ideal for everyone either.

In case you missed any of the previous weeks Running Store and Training:
Thoughts While Working in the Running Store
Should Race in Racing Flats?
Are you Getting Enough Protein for Running?
Why 5ks are the Best
How Alternating Shoes Can Benefit Your Running:

Questions for you:
What shoes are you currently running in?
Do you ever run in a minimalist shoe? 


Author: Hollie

Posts are written and maintained by Hollie. I'm just runner who is blogging her way through internet life. If you see me in the real world, you might be dreaming. If you have any questions or concerns, please don't hesitate to email me at

4 thoughts on “How to Transition to Minimalist Running Shoes”

  1. I started running during the minimalist shoe boom which made it easy to “transition” to zero drop shoes because I was starting with couch to 5k. Now I’m kind of going through the opposite thing and have been slowly testing out shoes with 4 and 6 mm drop. 4 mm seems to be a good spot for me.

  2. I’ve done a little experimenting with minimalist shoes. I love the concept but I don’t think my body does. I think maybe if we only had trails and lived in the pre-concrete days minimlist shoes would work for me!

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