Experiencing knee pain while running? It may be worth transitioning to minimalist running shoes.

If you’re ready for a new pair of running shoes, you’ve got plenty to consider before making your decision. Head to any running shoe store and you’ll see a wide range of models in every color of the rainbow, from minimalist styles to maximalist cushioned sneakers. How do you decide which shoes will be the best ones for you? Well, It’s not necessarily the ones that look the coolest or are endorsed by your favorite athlete — though if that winds up being the case, bonus! Rather, the best option will always be the shoes that best fit your feet and your running style and mechanics.

Modern running shoes with a cushioned sole and an elevated heel were first introduced and mass marketed in the 1970s and have actually altered people’s running gait and form. That is because these more cushioned shoes encourage you to place greater weight and force on your heel (leading your stride with a heel strike) rather than landing first on the middle of your foot or forefoot, as is the natural inclination during more minimalist running conditions.

Since the ’70s, there has been much debate over and extensive research on the optimal type and style of running shoe and their effect on running form and injury prevention. To date, no single solution has emerged. This is in part due to the fact that everyone’s feet, biomechanics and injury histories are different, leaving a lot of nuance to what may be considered the best running shoe for each individual.

This is also due to the varied reasons that people may end up with running injuries. Regardless of shoe style or form, running is a high-impact exercise that introduces force and load to your lower extremities and has the potential to cause injury. The types of injuries may vary, however, depending on the shoes you use and your gait. For instance, a 2021 review study found that individuals who run with a heel or rear-foot strike (more often associated with traditional or maximalist running shoes) place more load on their knees, while those who have a forefoot strike (associated with minimalist shoes) place more load on their Achilles tendon and ankle joint.

While the debate between the various running shoe camps rages on, it’s worth noting that there may be benefits to switching from your heavily-cushioned maximalist shoes to those that offer a more minimalist style. This is because recent research indicates that minimalist running shoes could help runners become more aware of their gait and foot strike, and this awareness is associated with a lower risk of running related injury, particularly in individuals who adopt a fore-foot strike. Also, when the transition to minimalist shoes is managed correctly, it may not lead to the overuse injuries that are sometimes experienced with these less-cushioned shoes, and may reduce the likelihood of other running related injuries, particularly knee injuries that are commonly associated with a heel strike.

What are minimalist running shoes?

Minimalist running shoes are shoes with less cushioning and little to no heel drop — the difference in height between the heel and the forefoot. They are designed to imitate the experience of barefoot running. You may remember the minimalist running shoe trend that began around 2010, when this style of shoe surged in popularity. In 2009, the book Born To Run by Chris McDougall was released, which helped spark the barefoot-running movement. By 2012, the minimalist running shoe trend started to fade. Some runners had experienced injuries, especially stress fractures to the metatarsals, most likely due to adopting minimalist shoes too quickly. Around this time, trends began to shift to favor of more supportive shoes, though the minimalist style did retain its own loyal following.

Why transition to minimalist running shoes?

In a nutshell, transitioning to minimalist running shoes may encourage you to adopt a mid- or forefoot strike, which appears to be associated with fewer running related injuries when the transition is managed correctly. According to research from the University of Florida published in December 2024, people who strike the ground with their heel first are twice as likely to have a running-related repetitive injury. This research, which analyzed data from over 700 runners, suggests that wearing more minimalist shoes improves runner’s gait awareness and is more often associated with a forefoot strike. In fact, previous research from 2016 suggested that people who run with minimalist shoes are more than nine times more likely to have a forefoot strike than those who wear more cushioned sneakers.

Heather Vincent, director of UF Health Sports Performance Center and lead author on the study explains that “a higher heel height in our runners appeared to be related with a higher injury risk and a challenge with appropriately sensing the ground to detect foot strike. Generally, the thicker and the softer the shoe, the greater the likelihood that your body might fall into the mechanics that we’re trying to avoid.”

Proponents of minimalist shoes say that it’s beneficial to wear a shoe that more closely mimics what it’s like to run barefoot while eliminating some of the hazards. “The main thing I’ve noticed is a more natural movement of the foot, along with stronger foot muscles, balance and stability. Minimalist shoes promote a natural arch and better activation of [the] toes,” says Jill Becker, a personal trainer and RRCA running coach at Life Time Westminster.

So what should you look for when selecting a minimalist shoe? Vincent says to look for shoes that have a zero drop (meaning the shoe is flat from heel-to-toe) or a drop under 6 millimeters. You should also look for lighter weight shoes with a wide toe box. “When you put on a shoe, you want to be able to wiggle your toes with plenty of room and scrunch your toes up so that the foot can splay when you land on it,” she says.

What to know before making the switch

If you’re interested in trying a pair of minimalist shoes and are excited to test them out with a run as soon as possible, there’s something you should know before you do: It’s important to make the transition gradually.

“When athletes change the style of shoe, especially going from a cushioned shoe or maximal shoe to a minimal shoe, sometimes we see them transition too quickly,” says Lorena Martin, PhD, director of Trojans Sports Research Lab at USC. “Some people might think, ‘Great, I got these new shoes and now I’m going to go for my same three mile run, 5K, 10K run or run a half marathon.’ You may start getting shin splints right off the bat, a lot of injuries that could have been prevented and pain along the way,” she says.

“In the early 2010s, when [minimalist shoes] became a big thing, we saw a lot of stress fractures and stress injuries. Part of it is, [switching to minimalist shoes] does change people’s natural gait and striking pattern, and it will naturally bring you to more of a forefoot strike. If your body is not used to forefoot striking, it can lead to overuse injuries,” says Dr. David Walton, an associate professor of orthopedic surgery at University of Michigan.

Walton says if you’re switching to a minimalist shoe, start with low mileage. “I would look into running on a track or something a little bit softer than concrete or [asphalt]. Without a significant amount of cushion, I think pounding on concrete as your first foray into minimalist shoes can have repercussions.”

Walton says it’s important to support a shoe transition with a well balanced diet, good vitamin D intake to help prevent stress injuries and being aware of pain in new locations. “Make sure you respond and respect your body when it tells you it is hurting,” says Walton.

“The adaptation period should be a slow transition,” says Becker. “Wear your new shoes for short periods and gradually increase time on your feet,” she says.

Remember, no one type of shoe is right for everyone, and some people may prefer more traditional running shoes. If you’re making any major changes to your fitness routine, it’s worth speaking with a coach, trainer or physical therapist to get guidance on making the changes more safely. It may also be worth consulting your doctor, especially if you have any past injuries or health conditions that should be monitored. If you think that minimalist running shoes may be a good fit for you, here are the best options to consider.

Expert-recommended and tested minimalist running shoes

How we chose

• Experts: I spoke with four experts — a certified personal trainer and running coach, an assistant professor of orthopedic surgery specializing in foot and ankle disorders, the director of the Sports Research Lab at USC and the director of UF Health Sports Performance Center (also the lead author on the research featured in the article.)

• Reviews: I considered reviews on manufacturer websites, Reddit and YouTube to get a better idea about the fit and sizing for a range of minimalist running shoes based on foot sizes and foot conditions.

• Testing: I personally tested three of the shoes for fit and comfort. I also relied on tested recommendations from three of the experts.

• Trust: I looked for reliable running shoe brands with good reputations in the industry.

• Quality: I considered the materials used to make the products.

• Value: I considered prices and the value of what you’re getting for the price.

• Sustainability and ethical manufacturing practices: I considered the manufacturing practices of the brands and the sustainability of materials used.

Meet our experts

• David Walton, MD, associate professor of orthopedic surgery at University of Michigan

• Heather Vincent, director of UF Health Sports Performance Center and vice chair of research, Department of Physical Medicine and Rehabilitation at University of Florida

• Lorena Martin, PhD, director of Trojans Sports Research Lab at USC, USC assistant professor of data science and former director of sports performance analytics of the LA Lakers

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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