shoe recommendations

Intro 2
Nike Zoom Vomero 6 5
New Balance 860 6
ASICS Speed Star 5 9
Saucony Fastwitch 10
Adidas Adizero Mana 11
Newton Distancia 12
Saucony Kinvara 13
New Balance Minimus 14
Vibram FiveFingers 15
How to Transition 16

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 INTRO
Okay, you’re ready to run in more minimalist shoes!

That’s a good idea you had right there. Striking a balance with some more
minimalism is going to make you a better runner.

You’ll have better running form, stronger lower legs, increased running
economy, better luck with the ladies or gents at the bar, and you’ll get
hurt less.

Intrigued? Read on...

This guide is going to specifically show you how to transition from

running in big, bulky trainers to shoes that are lighter and have less
support.

We’ll use shoes that are available on the market today so you can buy
them to follow along.

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 But first: what exactly is a minimalist running shoe? They have a few key
features:

•Weight of 10 ounces or less

•Lower heel-toe drop (the height difference of the heel and midfoot
sections of the shoe)
•Closer to the ground
•More flexible

You might be thinking that minimalist shoes are a new trend in the
running world after the popularity of Christopher McDougall’s best-seller
Born to Run. Actually, they’ve been around forever. They were just called
racers before the “minimalist” label.

Racers are what they sound like: running shoes that you run races in. To
help runners maximize performance, they’re light, flexible, and....well,
minimalist! There’s just enough to get you through the race—and no
more.

Now that you know more about what makes up a minimalist running
shoe, let’s talk about how we’re going to get you to run in them.

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 Keep in mind that this is a long-term process. You won’t be racing a 5K
next week in Vibrams if you’re wearing 14-ounce running shoes today.
That just doesn’t work. Your body needs time to adapt, get stronger, and
build all those small muscles that you’ve been ignoring for most of your
life.

Along the way in this transition, you’ll be doing lower leg strengthening
exercises and drills to help you prevent any injuries that might happen.
We’ve all heard of the runner who tried to run in minimalist shoes who
got plantar fasciitis, an arch strain, or pulled his calf.

That won’t be you. Because this plan is smart. And you’re patient.

First things first: We’re going to assume you’re running in a “normal”

trainer. Here are a couple of examples of what a standard running shoe
looks like:

The next two pages are NORMAL running shoes: New Balance 860 and
Nike Zoom Vomero 6. In fact, you probably have a pair similar to these in
your closet already:

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 Nike Zoom Vomero 6
MEN’S
WOMEN’S
Weight: 12.1 OZ

This is one of the best cushioned running shoes by Nike. Its comfortable mesh
upper is highly breathable with 360 degree reflectivity.

The cushioning technology of the insole is Zoom Air. Sole: BRS 1000 carbon
rubber for durability and cushioning. This is a Nike+ ready shoe.

High heel, and heavy. Popular with runners, but not optimal for us.
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 New Balance 860
MEN’S

WOMEN’S
Weight: 11.8 OZ

The New Balance 860 is a highly responsive trainer with a performance fit
developed for runners seeking premium cushioning with a moderate level
of stability. Again, a little on the bigger side (like the Nike Vomero), but it’s a
popular shoe with runners and available everywhere.

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 Now that we know what we’re comparing the following more minimalist
shoes with, we can get started on your plan to become a more stripped
down runner. No, you’ll keep your clothes on—I mean your shoes.

Let’s go through the ground rules:

•Not everyone should run in minimalist shoes that provide so little

support. If you’re overweight, have severely flat arches and over-
pronate significantly, you should proceed with caution. Transition
even more slowly if you’re not sure.
•Shoes only last 300-500 miles. It depends on your particular
stride pattern, where you run (road vs. trail vs. grass), the weather
conditions you run in, and how much you weigh.
•This is a long-term transition and there are no short cuts. People
who take short cuts end up injured and your safety is our #1 priority.
•You need to run in two different pairs of running shoes.
Alternating shoes not only helps you prevent injuries (they keep
your feet adapting to different stresses), but when one is more
minimalist than the other you can transition more quickly.

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 The next seven pages feature some of our favorite shoes listed in order
of decending minimalism...a fancy way of saying the first shoe you see
will generally be heavier (though not always), have more support, and
offer a less “minimal” experience.

These are the shoes we’re looking at:

• ASICS Speed Star: 8.9 ounces

• Saucony Fastwitch: 7.8 ounces
• Adidas Adizero Mana: 9.2 ounces
• Newton Distancia: 8.4 ounces
• Saucony Kinvara: 7.7 ounces
• New Balance Minimus: 8.2 ounces
• Vibram FiveFingers: 5.6 ounces

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 ASICS Gel-speed star 5
MEN’S

WOMEN’S
Weight: 8.9 OZ

A rearfoot GEL® Cushioning System is engineered to naturally compliment your

own gait plus exclusive biomorphic fit technology creates a more comfortable
and natural foot environment. A reinforced toe cap ensures enhanced
durability, an exclusive GEL® cushioning system throughout the insole delivers
smooth support, and distinctive treading delivers traction on all types of
surfaces.
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 SAUCONY FASTWITCH
MENS

WOMENS
Weight: 7.8 OZ

Fastwitch 5 is lower to the ground, yet the midsole is slightly bolstered to

increase protection and support. Airmesh Upper for lightweight breathability.
EVA midsole for responsive cushioning. i Grid for Lightweight Cushioning. HRC
Strobel Board for foot-in comfort. Dual density for pronation control. XT900
rubber compound heelstrike. XT600 rubber compound rearfoot.

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 adidas adizero mana
MEN’S

WOMEN’S
Weight: 9.2 OZ

Get off the blocks quick or go the distance in the feather light, versatile
adiZERO® Mana 6. Your energy reserves will last longer with adidas’s increased
shock absorption and cushioning. Feet stay cooler and drier for miles thanks
to the highly breathable mesh. Even your Achilles and ankles will feel the love
from the softer collar.

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 newton distancia
MEN’S

WOMEN’S
Weight: 8.4 OZ

Lightweight, high mileage racer recommended for any distance just like its
complimentary training partner, the Neutral Performance Trainer.
Upper: Highly breathable, fast-drying, open air mesh. Minimal anatomical
support strapping. Metatarsal stretch panels for comfort and fit. Midsole:
Action/Reaction Technology in the forefoot and heel.

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 Saucony kinvara
MEN’S

WOMEN’S
Weight: 7.7 OZ

Minimalistic style meets maximum performance in the Saucony® ProGrid™

Kinvara men’s running shoe. It’s crafted using lightweight air mesh and
features an EVA+ midsole for optimal shock absorption on impact. The XT-900®
outsole delivers durability and dependable traction.

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 NEW Balance road minimus
MEN’S

WOMEN’S
Weight: 8.2 OZ

The New Balance Minimus WR10 is inspired by Good Form Running and the
promotion of the mid-foot strike. The Minimus collection holds a world of
discovery for neutral runners as well as those with gait issues or chronic injury
to conquer. Designed to be worn barefoot, the Minimus shoes provide a tight
fit and snug slipper-like feel.

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 VIBRAM FiveFingers
MEN’S

WOMEN’S
Weight: 5.6 OZ

Designed on a revised platform specifically for running, this shoe has a 3 mm

polyurethane insole that’s thickest beneath the ball of your foot for improved
shock absorption. A 4 mm anatomical outsole, crafted with Vibram rubber,
protects your foot with increased plating that distributes forefoot impact
without compromising ground feedback. Keep stink and sweat away with the
Dri-Lex interior lining that actively wicks moisture and inhibits odors.
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 HOW TO TRANSITION
These running shoes all provide different levels of support and
protection. If you’re running in a pair of traditional trainers and want to
run in minimalist shoes like the New Balance Minimus, we can get you
there.

Here’s how:

Step 1: Make sure you don’t throw away your pair of heavier, more
traditional shoes. At first, you’ll still be running in them for some of your
workouts.

Step 2: Three times every week (no exceptions), spend 10 minutes doing
two foot strengthening exercises. We recommend this one that uses a
simple wash cloth and this one with marbles. They’re easy and you can
do them almost anywhere.

Step 3: Buy your first pair of minimalist running shoes! The list of shoes
above is in order from “Most Supportive” to “Least Supportive”—so
start with the ASICS Speedstar.

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 Step 4: Start running every other run (your shorter and less intense
workouts) in your minimalist pair of shoes.

Step 5: Once per week, after an easy run in your traditional shoes, run 4
barefoot strides on a smooth grass field. Strides are about 100 meters
(the length of one straight section of an outdoor track) and have you
start at a jog, build to about 95% of your maximum speed, hold for a few
seconds, and then gradually slow down to a stop. They should be fairly
easy, FUN, and only last 20-30 seconds.

Step 6: After two weeks, increase the number of strides that you run to
six.

Step 7: Are you doing those foot strengthening exercises every week?

Step 8: Once it’s time to replace your minimalist and traditional pair of
shoes, you need to go shoe shopping. Buy another pair of Speedstars.
They’re now your “traditional” pair of trainers. Go down the list—buy a
pair of Saucony Fastwitch, which will now be your minimalist shoes for
easier/shorter runs.

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 Step 9: Keep alternating runs in the Speedstars and Fastwitch trainers, all
while doing weekly barefoot strides and foot exercises.

Step 10: At this point, you are now running in minimalist shoes! It’s up to
you to decide whether to keep progressing to lighter and less supportive
shoes. This will depend on how much you’re running, your goals, and
your weight/biomechanics. Don’t push too hard—after all, minimalism is
a tool to help you run faster and at this point, you’re getting 95% of the
benefits with very little of the injury risk.

Tip: Once you’re comfortable wearing some of the trainers at the high
end of the spectrum (like the ASICS Speedstars and Saucony Fastwitch),
add another session of barefoot strides after an easy run. Strides are an
amazing training tool and something you should be doing 2-3 times per
week depending on how much you run.

Tip #2: Buy very minimalist shoes as your third pair. Reserve this pair for
fast workouts only—not the warm-up or cool-down—just the fast part.
We recommend bringing your “fast shoes” to your workout and change
into them when you’re finished doing your warm up of easy running. Our
suggestions: Saucony Kinvara or New Balance Minimus Road.

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