Skip minimalist shoes as a beginner

What to Do

Avoid minimalist or barefoot-style shoes (low cushioning, zero or low heel-to-toe drop) as your first running shoes. Stick with conventional neutral trainers until you have at least 6-12 months of consistent running experience.

Why It Works

Research shows both partial and full minimalist designs result in greater injury risk compared to neutral shoes, particularly increased calf and shin pain. The "Born to Run" barefoot running movement popularized minimalism, but your feet, calves, and Achilles tendons need months to adapt to reduced cushioning. Beginners haven't built that tissue resilience yet.

Tips

• If you're curious about minimalist shoes later, transition gradually over 3-6 months
• Rotating between multiple shoe types (a 2013 study found) actually reduces overall injury risk
• Carbon-plated racing shoes are also unnecessary and expensive for beginners
• A standard neutral trainer ($130-170) is all you need for your first year