What are minimalist shoes?

Minimalist shoes are designed to give the foot more freedom. Thin sole, low drop, great flexibility, few reinforcements… the idea is to reduce what comes between the foot and the ground.

They are often associated with barefoot shoes. The two concepts are very similar, but there are a few nuances. 

So, how do you make sense of it all? We explain.

A minimalist shoe aims to interfere as little as possible with the movements of the foot.

Compared to a conventional shoe, it generally limits cushioning, rigidity, and support elements. Its sole is thinner and more flexible, its drop is low or zero, and its weight is often reduced.

The idea is simple: protect the foot without overly restricting its movements.

There are, however, different levels of minimalism. Some shoes retain a few millimetres of drop and a little cushioning. Others go much further and seek to recreate as closely as possible the sensations of walking barefoot.

The movement first came to prominence in running at the end of the 2000s. The publication of Born to Run by Christopher McDougall in 2009 played a major role in its popularisation. Since then, minimalist shoes have moved beyond running trails. They are now found in the city, for walking and everyday wear.

It is easy to get confused, as these terms are often used to refer to the same thing.

A minimalist shoe reduces the elements that can restrict the foot. Its level of minimalism varies according to its thickness, drop, flexibility, weight, and reinforcements.

A barefoot shoe, or "bare foot" shoe, generally takes the principle even further. It seeks to come closer to the sensations of walking barefoot. It typically features a wide toe-box, a thin and flexible sole, and zero drop.

To explore the subject further, read our complete guide to barefoot shoes.

There is no single criterion that allows you to say "this shoe is minimalist". It is more a matter of degree of minimalism.

The Minimalist Index, developed by researchers, is designed to evaluate a shoe according to several criteria:

• Weight with a generally lighter construction and fewer reinforcements.
• Drop, which corresponds to the difference in height between the heel and the forefoot.
• Flexibility with a sole capable of bending and twisting easily.
• Stability elements which are generally reduced to restrict foot movements less.
• The toe-box with a wider forefoot leaves more room for the toes to move and splay.

In short, do not rely solely on a thin sole or the mention of "zero drop". 

It is the shoe as a whole that matters.

For the first few times, a few hours is enough.

A short outing, a few errands, or half a day is already enough to discover the new sensations. There is no need to wear your new pair from morning to night on the very first day.

During the first few weeks, keep your conventional shoes in rotation.

You can then gradually increase the time spent wearing your minimalist shoes. The transition can take several weeks, or even several months, depending on your habits and the level of minimalism chosen.

A few simple exercises can support the transition.

Moving the toes, working on balance, or progressively strengthening the calves helps to engage the areas that work harder with minimalist shoes.

This is probably the most important piece of advice.

New sensations may appear at the beginning. However, significant or persistent pain should not be ignored.

There is no perfect duration for transitioning to minimalism. Simply go at your own pace.