Photo Credit: eugenemartin
Are you considering buying a pair of running shoes?
You probably already know that barefoot is best. Perhaps you simply need a pair for those times that barefoot isn’t the best choice — work, the gym, a first date, you get the picture.
So, you head out to your local big box sporting retailer or specialty running shop to find the right pair. There you are, faced with a selection of shoes that are all over-cushioned and over-protective. Big heavy boots. A simple purchase just became a seemingly impossible maze.
Running shoes or trainers are designed to minimize heel strike and maximize toe spring. What actually ends up happening is we slam our heels on the pavement harder than necessary because we want to feel the feedback that is, ironically, cushioned by the shoes on our feet.
Okay, so now you’re thinking “What should I look for when purchasing shoes will allow me to run as naturally as possible?”
Recently, a friend asked me:
“Running barefoot does make sense, but sometimes I prefer to wear shoes. When I travel for business I like to take evening runs, but since I don’t know what to expect on the ground I want to protect my feet, what should I look for when buying running shoes?”
That’s a tough question! There really isn’t any one best shoe on the market that will protect the foot minimally without interfering with mid/forefoot strike — or at least, not a single alternative footwear option that fits everyone’s needs or tastes.
There are a number of structural factors that one needs to consider when looking for shoes. Whether you’re for multi-sport shoes or kicks to wear to work, remember less is more. Consider that shoes ought not as purely a fashion statement, but instead, a healthy 2nd skin only to be worn when it’s an absolute must — all the while not damaging your health.
With that, here are 5 key things to look for when considering new shoes:
- Thin. Look for shoes that have the thinnest midsole (bottom) you can find. This will allow your feet to feel the ground beneath them. This will aid the thousands of nerves in your feet send feedback to your brain. Need more? How about a better posture thanks to a natural stride.
- Flat. Make sure the shoes do not have a positive (raised) heel. The midsole should not only be thin but the same thinness from toe to heel. This is difficult to find, certain minimal Puma and women’s Nike’s do a decent job. However the models I’ve seen in stores (US) are typically not wide enough for a normal foot. The higher the heel the more prone you’ll be to heel-strike, potential injury and weakened arches.
- Wide. Find a shoes that has the widest toe box you can find. Your toes need room to move around. Look at your bare feet when standing upright, see how the foot and toes fan out naturally? Your shoes must allow for this natural foot shape. Besides, it will feel really good!
- Light. The lighter the shoe the more naturally your feet and body will move. Heavy shoes tend to cause excessive pronation or heel drag. Simple designs and natural materials help in lighter shoes. Oddly enough, more expensive shoes are typically lighter, but this as an investment in your health don’t skimp here.
- Flexible. Look for a pair that is as flexible and foldable as possible. Try to twist, bend, fold and reverse-fold. Imagine what a slipper or aqua-shoe can do — the closer to that, the better. The old gimmick of bending a shoe in half does not prove it’s flexible — our feet don’t bend in half like Gumby.
Natural fitting shoes aren’t as widely available as we would like, but with some patience and added effort you can find a pair that will help (not harm) your feet.
Happy trails!
If anybody knows any specific brands/models that fit these criteria, I’d love to see them here in the comments.
I live in Australia and here Dunlop sell a model called Volley which seems to fit these criteria, especially if you remove the inner sole.
The Volley is an exact replica of the very earliest athletics shoes–you know, before constraining your feet became the name of the game. They are also canvas, so they breathe better than a water shoe. Mine do stink, however; but they can thrown into the washing machine.
As I sat reading this I wonder whether soft ballet flats, like Jiffy slippers, would fit the bill. They’re just a soft leather sockette style held on with an elastic strap over the top of your foot, can be tightened around the foot with a drawstring if need be. I’m off to buy a pair today and test them out.
@Jodi, let us know how they work out. They sound comfortable, just make sure they don’t squeeze the toes into a point – the more room in the toe box are the better. Remember, toes want and need to fan out.
Happy trails,
David
Hi
I am new to this site but i find it very interesting. I have a pair of Adidas Delta x martial arts trainers which may fit the bill, thin sole, no heel height, soft and pretty flexible. I think you can probably get them cheap on e-bay. I am sure someone will have tried them for running or everyday wear and maybe able to comment more.
Medicinal
@medicinal, Thanks for sharing this shoe model. They look promising, my only concern is what looks like a narrow toebox. Anyone tried these?
For every day wear i’d recommend the Vivo Barefoot shoes – they come in some cute pumps and loafers and they really do mimick the feeling of walking barefoot And for sports i’d definitley recommend the Vibram FiveFingers – i’ve been wearing them for a few months and they have helped my hip and heel pain and i can still run on tough surfaces whilst having the feeling of going barefoot.
@sports shoes, Thanks! Appreciate the kind words!
What about Jingas? http://www.jingashop.com I recently got into the more minimalist running, and have been using them since March and I love them. I don’t think I can ever go back to the heavy clod-hopper Brooks I was wearing. I also have a pair of Puma Saloh’s and Asics Tai-Chi, but they are a little tighter and keep my foot warmer than the Jingas for summer running in the south.
David,
What do you think of Classic Converse with the insole taken out? I think it has a good barefoot feeling with the only problem being they are a little thin for someone with wide feet.
@Noelle: those are great. Any super thin, lightweight and wide shoe alternative is better than traditional running shoes. Keep an eye out for Skora as well (http://www.skorarunning.com)
@Speekills: again, less is more, and classic Con’s are better those other foot coffins out there.
Hi David,
What d you think of canvas shoes? They have a thin flat sole that is even. Do you think this is a good alternative to barefoot running??
Your advice will be Appreciated.
@Imran: Nothing is a better alternative than running barefoot. It’s important to train barefoot whenever you can, and more importantly to retrain and learn proper soft landing running form. That said, a canvas shoe is most likely made on a non-athletic last which means the shoe may be too tight in the forefoot and slipping of at the heel. If they don’t rattle around, and your feet can land and pronate as naturally as possible then I’d say go for it. Happy trails, David.
Thanks for getting back to be David, I really appreciate your advice.
What do you think of aqua shoes (http://www.ifsogo.com/Holiday/beach_shoes_men) ? Would you recommend them?
Thanks
There is certainly a lot of talk about barefoot running, Good Form Running, natural motion, etc. And it appears that people running in footwear (still the vast majority of the consumer market) are moving towards the “less is more” philosophy. There are many footwear companies doing extensive R&D, experiementing with new minimialist technologies and launch new footwear to appeal to these consumers. I have written on this site before and have sent David a pair of shoes to test and review. I hope to see a review on them soon. The concept is called BIOM. http://www.biomproject.com. They are not for everyone but no product is.
Happy running…………………
David
Aqua shoes called Laguna are great, Walmart $8.00 CAN per pair. Lots of toe space, lightweight.