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Minimal or Maximal Running Shoes: Which is Right for You?

Once you realize your shoe selection must involve more than who has neon orange or Playboy Bunny Pink, it’s time to look at how that shoe is going to turn you in to the next American superstar of running… visualization people!

How do you know what shoe is right for you?
Should you simply buy one of each and test them out?
Should you change each time a new trend comes out?

NAHHH leave that to the crazies like me who are willing to put our legs on the line to save you time, injury and moola.

Every runner you pass will have their own sweaty opinion…myself included. Over the years I’ve answered the question “how do you like those shoes” and “what shoes should I try” enough times to have a pretty standard answer now. BUT for you my friends a very detailed explanation of the two major trends in running shoes and what it means for you.

So, what is the best running shoe for you? Let’s find out.

best running shoe for you

While both types of shoes have had their heyday in different ways, here is what’s fueling the current trends.

Maximal Running Shoes

Two longtime mountain runners from Salomon footwear, started HOKA One One in 2010 based on what they’d found spending time in the mountains – i.e. full suspension mountain bikes, oversized tennis rackets and oversized skiis provide a better opportunity to find the “sweet spot” that would maximize performance through stability and comfort.

best running shoe for you

2.5 x times the amount of cushioning in a standard shoe, providing a broader base of support for shock absorption. The foot can also sink a bit into the shoe rather than just sitting on top of it. They also designed the shoes with a bit of a curve, called the metarocker, to assist with proper foot landing and improve performance.

While the Maximal running shoes trend started with Ultrarunners, it has quickly gained an audience in road racing. From the 5K to marathon the shoes are light enough to be worn at any distance.
Read my review of the HOKA One One Clifton >>

Minimal Running Shoes

Touted as the way to make our feet stronger, thus making us better and less injury prone runners the movement gained speed with the release of Born to Run. Many runners {myself included} weren’t ready to take to the streets in our naked feet and thus the trend of minimalist shoes took hold.

These shoes for me were the sweet spot between a heavy higher heeled traditional running shoe and well broken glass in my toe. For many, many years, I trained and raced in the Saucony Kinvara, which has a 4mm heel drop a defining marker of minimal shoes as it’s less than traditional shoes which were 12mm. Though I also did well in the Asics Gel Excel which had just a tiny heel drop {again body, feet, training, they all change, you need to as well}.

Zero drop shoes never felt quite right for me. Maybe it was due to weak hips or just a general preference.

best running shoe for you

The concept is that with less between your foot and the ground, you have more awareness allowing your feet to grow stronger, preventing you from heel striking {because it hurts and you get injured must faster} and the wider toe splay should be a more natural shoe fit.

After a period of time many runners who had quickly jumped on board were sidelined with injuries and the trend has slowly dwindled since then. This is not to say that barefoot or minimalist running is wrong, but that it does requiring learning to run in a specific way and taking the time to adjust your body.

Should you follow shoe trends? Why different shoes are right for different runners Click To Tweet

How Do Minimal and Maximal Compare?

The two would seem complete opposites at first glance, but that’s not entirely true.

The maximal shoe design retains many of the elements which have drawn people to minimal shoes, like lightweight materials and very low heel off-set. For the non-shoe-geeks among us, every shoe has either a 0 drop or slight drop from the heel to the toe.

Mmmkkk, so which one should you wear?

Some people have a road bike, a commuter bike and a mountain bike, and they all have their purpose – People are frustrated, and we’re told so often there’s a magic shoe that will stop our injuries. Biomechanist Jay Dicharry

I think that quote might be the most important component of this whole article!!! READ IT AGAIN.

While finding the RIGHT shoe for you is hugely important, it’s doing all of the other things that I harp on like mobility, recovery, nutrition and learning proper running form which are going to truly resolve or prevent injury.Saucony KinvaraYup I loved the Kinvara so much I got to go to Ireland and run a relay in them!

When should you try a new shoe model?

  • Are you suffering from repeat injuries that PT isn’t resolving? Time to try a new shoe.
  • Have you been wearing the same model for years and years? Bodies change, be open to trying something new.
  • Are you injury free and running PR’s? Don’t change.
  • Have you lost weight? Gained weight? Changed your other workouts? Anything that might have caused a shift in your body could change your running gait and thus your old stability shoe might now be doing more harm than good.

Neither shoe has true long term studies to back any claims (hence Vibrams  big fat lawsuit). Both have tons of convinced and converted followers though, so as with any trend from your feet to your mouth figure out what works for you.

At the end of the day, neither shoe is going to make you injury free. A program that involves cross training, smart training and hip strengthening work is going to keep you running strong. After that it’s about finding the shoe that makes you feel good when you run!

Read my more detailed post on HOW to find the right shoe for you >>

Where to Find The Best Running Shoe

Unfortunately not every shoe line is carried everywhere and not every shoe line makes either a maximal or minimal shoe. So you might just have to step out of your comfort zone to try a new shoe.

Maxmial
Hoka One One lead the market and is still the dominant player in maximal shoes. Other brands have started to release a version of the shoe, but it appears most are still tinkering with the design as this is an entirely new line for them versus the sole reason for HOKA’s creation.Hoka Clifton review

Minimal
Nearly every line now carries a minimal shoe, look for shoes with a very low heel to toe drop. Altra Running is also a big player with their zero drop and wide forefoot which many runners find feel better on their feet and provide added stability by giving toes room to grip.

I’ve shared my transition to HOKA because I found that my previous workouts in a more minimal shoe weren’t giving me enough cushion any longer for the miles I put in. But that’s not to say years from now I won’t find I need something different. Our running changes, our bodies change and we have to be open to adjusting regardless of the trend.

And where does all of this leave traditional running shoes? I’d like to answer that…but I’ve gotta run.

Have you tried different types of shoes?

What shoe are you running in now?

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Comments

  1. Michelle says

    I used to run in stability Nike Pegasus, but after struggling, injury ridden through my first marathon, I switched to the then brand new Newtons. Researched, taught myself how to run in them and it was a match made in heaven! I've been faster and injury free ever since. Newtons just work well with my biomechanics, but they obviously aren't for everyone! Great post!
    My recent post Weekend Recap: 1st Birthday Vineyard Snapshots + More Hills

  2. Darlene Cardillo says

    I struggle with this. I have tried them all. Right now, I train and do long runs in Hokas for support but I find them too clunky for 5k races so I wear Mizuno Wave Riders.

  3. Beth says

    Having worked at a running store, I am all about trying new shoes. Every year when the running shoe companies tweak each model, those tweaks could make the shoe not work as well for you. My feet have also started to pronate more over time (thanks, arch collapse!), so I had to move from a neutral shoe over to a light stability shoe. I'd definitely suggest trying out different shoes, even if it's just in the store, every so often just to make sure that there isn't a shoe that's better/more comfortable for your feet!
    My recent post Best Tips for Preventing Running Injuries

    • RunToTheFinish says

      YESSS the tweaks. I know they are supposed to be better, but sometimes they make the shoe totally unwearable for me….I\’m not ashamed to say I stock up on shoes I love.

  5. Kathy McElhaney says

    I have a small foot (women's size 5) so my biggest problem is finding a shoe that actually fits. Many brands start at size 6, which is just too big. I've tried Saucony, New Balance, Asics, Mizuno and always come back to Saucony. I've tried lots of different models, but for me the brand works.

    • RunToTheFinish says

      That's so funny, my best friend in high school was like you where I was the size 11 and at that time they just hardly many any women's shoes that big!!

    • RunToTheFinish says

      I was trying to make things work with insoles and was surprised to see how much better my knee felt when I was willing to just try a new shoe. #stubborn

  7. Lauren @ mostlyirun says

    I have so many shoes in rotation! I read tons of reviews and make mental notes of the ones I want to try … and then snap them up when I see an online sale. Or when buying from my local retailers, I'll try on nearly every pair, buy the one I like best, but keep the 2nd choice in that mental list. I'm like Cinderella, waiting for the perfect shoe. Many come close, but I always have to wonder if there's something better!
    My recent post review: BrightLife Go for all your compression-sock needs

  8. johnteske88 says

    Hi, I'm new to your blog, but I really have enjoyed what I've read so far! I'm glad I came across this post, I've been using Saucony Grid Rides for years, but have tried some minimal varieties too. The Hokas intrigued me, but I always thought they looked so unnatural and bulky, so I very much appreciated your info about them.
    My recent post My Mindful Running Experiment

    • RunToTheFinish says

      Thanks John!! I admit I was totally against them when they first came out because I was in a minimal shoe! But a friend asked me to give them a try and with knee pain at the time I was open to trying anything. Totally shocked me that they felt different than imagined.

  9. thisrunnersrecipes says

    I wear minimalist shoes, but what really makes a difference for me is the low drop, which both types have. The Brooks Pure line works well for me. I used to run in super minimal Merrell Bare Access shoes, but those left my feet aching once I started running longer distances.
    My recent post Stability Ball Core Workout

  10. Susan says

    Great post. I am a natural fore foot striker and feel good w/ my Saucony Guide (I have worn the Guides forever). I did recently take out the orthotics I wore since 2009 (I never knew they are only supposed to be a temp fix unless you have no arch and pronate). I was scared to take them out and noticed I was a little more sore after the first couple of runs, but now so far so good. What I struggle with is when to replace my shoes. Some people get so many miles out of them. My current pair is just over 200 and I feel like I am ready for a fresh pair!

  11. LeeAnn says

    Hi Amanda. I just wanted to point out that I think the Saucony Kinvara is a 4mm drop shoe, not a zero drop. Also, I'd be interested to hear how you think the Clifton compares to the Clifton 2, and if you have tried any other Hoka models. Thanks!

  12. Kate says

    I went to a shoe clinic store and had myself tested and fitted. They put me in Brooks Adrenaline and I'm now on my second pair. I get the impression they are quite high on the scale of shoe support?
    They seem to be okay so I guess no need to change?
    Would love your view on when to change shoes. I have just the one pair and have run about 500km in them in six months. I've read various opininons on what mileage you should get out of them.
    My recent post 2 weeks to go!!

    • RunToTheFinish says

      Mileage can vary by runner, but 500miles is generally about right. Most runners start to notice a lot of fatigue in their legs or little things starting to hurt and that\’s a sign it\’s time for new shoes. As they break down they can alter your gait or the absorption is gone and that\’s the issues we feel.

  13. Kelly Caiazzo says

    I switched to minimal shoes after reading Born to Run, but didn't do a good job of easing myself into them. I never got injured (luckily) but when I decided to get a more moderate pair when my Nike Free 3.0's were worn out, I really enjoyed the extra cushioning. I now run in Brooks Pure Cadence and love that they're a bit in between. My very first pair of running shoes were a pair of heavily cushioned Asics, and I can never go back to them after running in lighter shoes – they felt so HEAVY when I was running.
    My recent post Have you seen College Humor’s hilarious video about running?

  16. Amanda S says

    I’ve been running in Kinvaras for years and just added the Sketchers gorun4 to the mix for the road. When I moved to CO, I got a pair of Brooks PureGrit. They’re great, but the long mountain runs with lots of rocks are starting to wear on me. I ordered a pair of Hoka Challenger ATRs based on some demos. Here’s to hoping they work!

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Amanda Brooks : Run Coach
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.