Jordan, New Balance Vancouver co-owner (and minimalist runner) was in the store today, and he took some time to talk about the difference between conventional running shoes and minimalist shoes, like the New Balance Minimus.

Hi, I’m Jordan from New Balance Vancouver. Today we’re talking about minimalist running shoes.

Minimalist shoes are one of the latest trends in running, and it is a technology that’s here to stay. What are they? They’re shoes that have minimal thickness to the midsole and less structure to the upper.

The benefits of this are, because of that thinner sole, they’re lighter weight. They’re also more glove-like in the way they fit.

The main motivation in designing this footwear is to encourage better technique in running, also known as Good Form Running. Good Form Running advocates for more lean in your running style, as well as quicker, shorter strides, and more midfoot strike.

Why are we recommending more midfoot strike? Well, let’s back up a bit and understand why we don’t use enough of it right now.

As shoe companies have evolved over the last few decades, their thicknesses in the midsoles have increased – the stack height has increased. Stack height refers to that forefoot-to-heel ratio. The average stack height of a conventional running shoe right now is anywhere between 12 and 13 mm. You’re essentially being propped up a little bit more on the heel.

People have become more comfortable using heel strike because of this thickness in the heel, and as a consequence, as the foot lands on heel strike, the foot accelerates through its gait into pronation. The more the foot pronates, the more the knee torques inwards as well as the ankle, and it can lead toward more overuse injuries in certain foot types. Whereas when you use more midfoot strike and the foot strikes on the outside of the midfoot, there is less acceleration into pronation.

Your forefoot also splays more to help brace the foot and stabilize the lower leg. So less acceleration and less force into pronation leads to less overuse injuries.

The average stack height in minimalist shoes tends to be anywhere from 0 mm to 4. So a much lower heel in these shoes. Minimalist shoes are designed to encourage this midfoot strike, and they’re designed to encourage better form in running.

Are minimalist shoes for you? I believe everyone can benefit from this type of footwear, because everyone can benefit from a better kind of running technique. Midfoot strike is a better way to run, and minimalist shoes encourage this way of running. An example of this: watch any child run. Watch endurance athletes run. They use midfoot strike; it’s a natural way to run, and shoes like this will encourage that technique.

This is an example of a minimalist trail running shoe; as you can see, it’s a much thinner sole than in a conventional shoe. As well, here’s an example of a minimalist running shoe. A little thicker in the midsole, but still has a low profile to it.

Minimalist shoes are meant as a training shoe / running shoe. Using this shoe as a day-to-day use shoe may not provide enough cushioning for you. I personally have a high-arched foot; I require more cushioning, and I prefer a thicker-midsoled shoe. But for my training and my running, I absolutely endorse this type of shoe.

If you have any comments, feel free to post them, or contact me – jordan (at) newbalancevancouver (dot) ca. Thanks for your time.