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

Altra

Sizes: Men: 7-15, women: 5.5-12 | Average Weight: Men: 9.5 oz., women: 7.5 oz. | Drop: Zero | Materials: Engineered knit upper, “EGO” midsole, rubber outsole | Stack height: 24 mm | Best for: Road running, fast training runs, daily walks, daily errands

Altra’s fourth iteration of their popular Escalante minimalist road running shoe, the Altra Escalante 4, dropped at the end of 2024. Altra is known for its wide comfy toe box that promotes natural toe splay and these versatile zero drop shoes hold true to this feature. Similar to the original Escalante model, the Escalante 4s are constructed with a knit tongue and upper to help provide a sock-like flexible fit. One of the main upgrades is that the rubber midsole is lighter and more flexible than previous models. This is designed to give runners a little more of a connection to the road. The Escalante 4 received the American Podiatric Medical Association’s Seal of Acceptance, which means that have been found to promote good foot health.

“Altra shoes are my favorite and [the favorite of] lots of my athletes. I love the foot shaped toe box. It’s wider for toes to be free and allow for movement — no blisters,” says Becker.

When I tested this model, I immediately noticed how comfortable it was thanks to the EGO midsole foam and the large anatomically shaped toe box. At 24 millimeters, the stack height is a little higher than some minimalist shoe options, so if you’re looking for more of a true barefoot feel, it’s something to keep in mind. However, these features could make the Escalante 4 a great option for someone who wants to try a zero drop shoe, but still wants the support of a little extra cushioning. I tested the size 7 shoes, and they fit true to size.

$130 at Altra

Xero Shoes

Sizes: Men: 6.5-15; Women: 5-12 | Average Weight: Men: 9.8 oz, women: 6.8 oz | Drop: Zero | Materials: Engineered mesh, welded TPU overlays, patented “FeelTrue” sole | Stack height: 9 mm | Best for: Road running, dirt trails, gravel trails, daily walks, daily errands

Launched at the end of 2023, the HFS II Lightweight Roadrunner is a zero drop minimalist running shoe and the newest model of the HFS, Xero Shoes’ most popular running shoe. The HFS II is lighter than the original and is made with a two-part tire tread-inspired outsole designed to help increase traction and performance, so if you run on a lot of different types of terrains, from dirt to gravel, this shoe might be a good fit for you. The shoe also features a moisture-wicking lining and breathable engineered mesh to help keep feet cool and dry. XeroShoes are known for having a wide foot-shaped toe box and come with a 5,000-mile sole warranty.

I tested the HFS IIs and found them to feel light, true to size and comfortable right away. The wide toe box offers plenty of room to splay and scrunch toes. The upper is flexible and breathable, but does offer some extra protection in the toe area. The 3.5-millimeter cushion insert offers extra comfort, but is removable if you want to go even more minimalist. The tread offers enough grip to make them a good option for various surfaces.

$36-$120, depending on color, at Xero Shoes

Saucony

Sizes: Men: 7-15, women: 5-12 | Average Weight: Men: 9.8 oz., women: 6.8 oz. | Drop: 4 mm | Materials: Engineered mesh upper, PWRRUN foam cushioning, SRS sockliner, XT-900 carbon rubber in heel and toe | Stack height: 29 mm in the forefoot and 25 mm in the heel | Best for: A first step towards transitioning to a more minimal shoe, daily runs,

If you’re looking to wade slowly into the minimalist waters, but not ready to try zero drop shoes yet, one option Vincent recommends is the Saucony Kinvara. “That’s on the edge of just starting to get a little bit of height in the drop, so it’s not zero, but it’s around a four millimeter drop,” she says.

Saucony’s Kinvara 15 are flexible and lightweight. They feature what Saucony calls a “PWRRUN” foam midsole which is designed to offer light support while reducing joint stress. The Kinvara is available in a wide range of colorways, including limited edition models like the Holiday for a little extra style and fun.

$120 at Saucony

Merrell

Sizes: Men: 7-15, women: 5-12 | Average weight: Men: 4.59 oz, women: 4.59 oz | Drop: Zero | Materials: 100% recycled breathable mesh upper, laces, and webbing; 30% recycled integrated EVA foam insole; Vibram Ecostep recycled outsole | Stack height: 6 mm | Best for: Light trail running, walking, everyday errands

Martin recommends the Vapor Glove 6 as a good minimalist running shoe option. The model is designed for light trail running and can handle minor debris. If you’re looking for shoes from a sustainably-conscious brand, these could be right for you. The shoes’ mesh upper and laces are 100% recycled and the insole is made from a 30% recycled EVA foam insole. The Vapor Glove 6 also features a Vibram outsole, a 30% recycled outsole that provides grip and improved traction for versatile surfaces. Merrell’s newest iteration of the Vapor Glove, the Vapor Glove 6 BOA, launched in March 2025 and features BOA fit technology, which means you adjust your laces with a dial, rather than tying them.

When I tested the Vapor Glove 6, some of the things that stood out the most about them are that they are comfy, breathable, extremely flexible and felt true to size. The shoes fit more snuggly then the other shoes I tested, but without feeling tight — more like a cozy second skin. They are extremely lightweight and have a stack height of just 6 millimeters which helps create a barefoot feel. Though the fit hugs your foot, the toe box is roomy and does offer space to splay and scrunch the toes. The Vibram outsole offers a good amount of grip, and I like the way it extends to cover the toes and heel for a little more substantial protection in those areas.

$100 at Merrell

Vivo Barefoot

Sizes: Men: 7-15, women: 4.5-11 | Average Weight: Men: 11.1 oz, women: 7.8 oz| Drop: Zero | Stack height: 5.5 mm | Materials: Upper: Vamp Non-wicking Textile (95% RPET, 5% Spandex), Overlay No-sew TPU (80% Polyurethane, 20% Resin); Lining: recycled polyester; Insole: OrthoLite; Outsole: 60% polymer, 30% silica, 10% vulcanised chemical | Best for: Trail runs, hikes, wet weather

For a minimalist zero drop shoe that can handle the elements, you may find the VivoBarefoot Primus Trail III All Weather FG, offers the extra protection you seek without sacrificing the barefoot feel. These lightweight shoes are the newest version of VivoBarefoot’s popular Primus Trail FGs. The shoes are made from water-resistant materials and feature a firm outsole designed for sticky grip. The Primus Trail IIIs can handle versatile environments including slick, wet trails and rocky terrain. The shoes have a low stack height of only 5.5 mm, feature a wide toe box and offer a flexible feeling. The no-tie drawstring quick lace system makes it easy to make quick adjustments to fit and to take the shoes on and off.

$175 at Vivo Barefoot

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

• Jill Becker, certified personal trainer and RRCA running coach at Life Time Westminster

• 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.