Why Minimalist Running Shoes Are Safer Than Cushioned Running Shoes

Over the last decade, more and more studies bolsters the case against the protective capabilities of cushioned running shoes whereby runners who run in the thickest cushioned running shoe will continue to be vulnerable to injuries vs minimalist running shoes, which are thin, flatter, more flexible shoes that mimic being barefoot.

A study by Wiegerinck et al., in the journal Gait & Posture reported that runners who ran in conventional cushioned running shoes (Nike Air Pegasus 31) had a higher maximum force in the medial forefoot (middle of the front of the foot) than runners who ran in racing flats (which are minimalist shoes).

Nike Pegasus 31 Increases Max Force on Medial Forefoot During Running — **Figure 1**., Taken from the study, shows the damaging sharp rise in maximum force at the medial forefoot when running in the Nike Air Pegasus 31 that was not observed in runners in racing flats (i.e. minimalist footwear).

This and other studies has identified the problem with a higher maximum force in the medial forefoot when running is it creates uneven stress across the toes, causing the big and second toe to bear excessive loading more than the lateral toes of which the researchers underscored this as a major risk factor for forefoot pain and metatarsal stress fracture.

Additionally, the researchers speculated that the arch support in the Nike Air Pegasus 31 caused the higher rates of maximum force in the medial forefoot during running. This is inline with a similar example in a study by Kasmer et al. in the Journal of Sport Health and Science which found that thick cushioned running shoes is typically associated with states of higher-than-tolerable peak pressures on the foot. It’s for reasons like this that injury rates in runners remain very high despite all the advancements in ‘protective’ shoe technology.

Why Minimalist Shoes Make You Run Safer

There are 2 main ingredients in a minimalist shoe: a flat sole that is very thin, which enable you to run with less net-impact with more stability. How so?

How Can I Make My Running Form Better? Change Your Footwear! — What makes **minimalist shoes** so effective in delivering near-immediate improvements in running form is the flat, paper-thin sole increases the feel of the ground at the foot. Its this endless flow of sensory feedback on the foot that causes the most functional mechanical realignments responsible for reducing nearly all the impacts that cause injuries!

Our feet have their own sensors and controllers to help coordinate basic motions in the leg and upper body of which increased sensory input at the feet is needed to optimize these functions.

The flat, thin sole of a minimalist shoe allows the feet to feel the ground more clearly whereby this sensory stimuli transforms into functional movements in foot strike and leg swing mechanics and even upper body posture! Conversely, thick cushioned running shoes eliminates ground-feel, which limits your ability to make the mechanical corrections for low impact.

To help you understand the additional vulnerabilities you have to injury when your feet are in thick cushioned running shoes, here are all the study-backed examples of how thick cushioned running shoes counter safe running, while weakening your feet.

References:

Chen et al. Influence of sensory input on plantar pressure distribution. Clin Bio, 1995; 10(5):271-74.

Kasmer ME., Ketchum NC and Liu XC. The effect of shoe type on gait in forefoot strike runners during a 50-km run. J Sport Health Sci, 2014;3:122-130

Keijsers, N. L., Stolwijk, N. M., Louwerens, J. W., & Duysens, J. (2013). Classiﬁcation of forefoot pain based on plantar pressure measurements. Clinical Biomechanics (Bristol, Avon), 28, 350–356.

Nagel, A., Fernholz, F., Kibele, C., & Rosenbaum, D. (2008). Long distance running increases plantar pressures beneath the metatarsal heads: a barefoot walking investigation of 200 marathon runners. Gait & Posture, 27, 152–155.

Tam, N., Wilson, J. L. A., Noakes, T. D., & Tucker, R. (2014). Barefoot running: an evaluation of current hypothesis future research and clinical applications. British Journal of Sports Medicine, 48, 349–355.

Wiegerinck et al. Differences in plantar loading between training shoes and racing flats at a self-selected running speed. Gait & Posture, 2009;29:514-519.

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