It was the publication of the Born to Run book in 2009 that sparked the idea and launch of our original Minimalist Running Shoes website to share barefoot running information – how to run barefoot, transitioning to minimalist running or natural running, what shoes are available, etc. Fast forward to 2023, the pendulum has swung from minimalist shoes to maximalist shoes to slightly-cushioned shoes (for everyone). And 200+ minimalist running shoes we have wear tested to date.
In Chris McDougall & Eric Orton new book, Born to Run 2, The Ultimate Training Guide, he covers everything from running form to running shoes to nutrition for the minimalist runner. Chris revisits the definition of Run Free! (originally told in Born To Run), the Caballo Blanco (White Horse) two-word battle cry. Free isn’t the same as wild but free from stress, free from expensive shoes, gear and race fees…
But the meat of the new book is the Free Seven (think of it as a balanced meal):
- Food – great insights from Dr. Phil Maffetone (one of my mentors)
- Fitness – become your own master mechanic
- Form – the art of easy
- Focus – faster, farther, forever
- Footwear – do no harm
- Fun – it’s not work
- Family – do it together
Each chapter goes into details and action items including food recipes and plans for implementation.
Of special interest is the chapter on Footwear. We agree with Chris on ALL of his shoe recommendations from Altra Running, Xero Shoes, and New Balance. We however have a slightly modified list (see below).
Includes a 90-Day Run Free Program and mobile app that you can download. The training app will keep track of your progress and automatically pull up each day’s workout. You’ll also find instructional videos and training tips from Coach Eric to remind you how all the Run Free skills are performed.
I especially love the last chapter in the book – Injuries. Chris calls it “Your Owner’s Manual“. And you’re about to become a master mechanic of your own body. Coach Eric will show you how to reverse the cycle of: Poor Form->Weakness->Tightness->Pain into into an endlessly recharging battery of: Good Form->Increased Strength->Longer Good-form Runs->Even greater Strength.
Wear Tested Gear Review Minimalist Shoe Recommendations
These are the top minimalist running shoes that we think will appeal to the masses of runners with the least risk for injuries and that are currently still available in 2023 – alphabetical order by manufacturer.
- Altra Running: Escalante Racer (road), Superior 5 (trail)
- Merrell: Vapor Glove 6 (road), Trail Glove 7 (trail)
- New Balance: Minimus TR (road), Minimus TR BOA (trail)
- Topo Athletic: ST-4 (road), MT-4 (trail)
- Vivobarefoot: Primus Lite III (road), Primus Trail II (trail)
- Xero Shoes: Zelen (road), Prio (trail)
They all have minimal cushioning, wide toe box, and zero drop or close to zero drop differential.
Run Free!