Have you ever wondered why top runners still wear overly cushioned shoes despite all of us believing in the benefits of barefoot running?
If barefoot is better, why are elite athletes running faster and faster in platformed shoes!?
We’re going to explore this question today by first exploring why barefoot running can be beneficial and then understanding how cushioning can be used as a tool to improve our running. Shock! I know. I said it. But really, cushioning does have its place.
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Barefoot running boosts foot strength by requiring muscles in the feet and lower legs to work harder. It’s simple. Train the muscles in the lower legs and feet, and you’ll improve. And as long as you don’t overdo it and cause an injury, it’s logical that you’ll see benefits. This increased strength supports better natural biomechanics, enabling runners to adopt a more efficient form. Enhanced proprioception and a grounded connection with the terrain can lead to smoother strides and potentially overall improve running efficiency.
Which minimal running shoe is for you?
Take a quick 5-question quiz to identify the perfect minimal running shoe for your feet! You'll get both road and trail options based on your answers!
Many people highlight barefoot running’s potential for injury reduction. By encouraging a natural gait aligned with innate biomechanics, running without heavily cushioned shoes allows the feet to engage fully with the ground. There’s lots of evidence and counter-evidence on this point, but I like to focus on the fact that I’m strengthening a fundamental aspect of running biomechanics. I fail to see how that’s a bad thing.
The simple fact of feeling the ground again is freeing. So many friends and readers have mentioned how barefoot/minimal running is addictive, and I feel this fuels many discussions surrounding its advantages.
So, with all these benefits. Why would elite athletes use highly cushioned shoes?
The choice of cushioned shoes among top runners is often driven by performance benefits. Modern running shoes, with all that extra cushioning, can actually make your stride longer. This happens for a couple of reasons: first, the cushioning changes how your foot and leg move, and second, it gives you more confidence and comfort when running. With a longer stride, you cover more ground with each step, which can shave serious time off your race results. In competitive running, where every fraction of a second counts, this can make all the difference.
There’s no doubt about it: Soft, cushioned shoes feel “good.” The plush padding creates a softer landing, reducing the harshness of impact with each step. With enhanced comfort and less load on the feet and ankles, elite athletes can train for longer, allowing for greater fitness gains. That extra training session can make all the difference when you’re pushing the limits like these athletes.
Elite athletes are often sponsored by major shoe companies that have poured tons of money into research and development for cushioned running shoes. Usually, their entire shoe range uses substantial cushioning. Athletes are frequently obligated by their contracts to endorse their sponsor’s cushioned shoes, even if they’re personally interested in exploring the potential benefits of barefoot or minimalist footwear.
I’m a big proponent of a balanced approach, where runners explore the benefits of cushioned shoes and barefoot running.
If you’re all about health and longevity in running, adopting minimal shoes slowly and building up distances VERY slowly ensures you build a good base you can take into any races or activity no matter what you’ve got on your feet.
You can even build your way into Ultra distances using minimal shoes, as I and many others have in the past. Anyone who tells you it’s not possible or unsafe just doesn’t understand that the body, including the feet, can be trained to adapt to these stresses.
NOW WAIT ….. That doesn’t mean you have to run in minimal shoes exclusively.
There are many reasons why cushioned shoes could benefit your running.
If you want to run fast or chase that PR, I’m convinced that cushioned shoes can help you with that goal. Throw on some 20-30mm stacked shoes, and I’m certain you can improve your 5km,10km, and even marathon time!
The simple fact that you can take bigger strides at the same cadence means that you’ll run faster.
I can also guarantee your legs will hurt the next day, too. That’s because the higher forces are transferred up the legs into the knees and hips more. But if this is a once-a-week occurrence, your body can recover and improve for the next run.
Second, if you want to move fast over rocky, harsh terrain, you should be injury-free. I strongly advise some cushioning. Again, it’s 100% possible to take on harsh terrain in minimal shoes, but you just have to move slower. Throw on those slightly stacked shoes, and you’ll be able to move over those sharp rocks that little bit quicker.
The sweet spot is about 20mm for rocky terrain. It is not too high, where you lose ground feel, but not too low, where you risk hurting your feet.
I opt for a mixture of cushioned and barefoot options to reap the benefits of both approaches.
Here’s my favorite shoe rotation for both the road and the trail.
But remember, the best shoe for you is the one that fits your feet. So, if you’re unsure, browse through the rest of my reviews to find the perfect option for you!
Speed Force II
Type: Road
Width: Average
Stack height: 4.5 – 7.5mm
Weight: 6.5oz / 184g for men’s US9
Escalante Racer 2
Type: Road
Width: Average
Stack height: 21mm
Weight: 7.76oz / 220g men’s US9
Feldom
Type: Trail
Width: Wide
Stack height: 4.5 – 7.5mm
Weight: 6.5oz / 184g for men’s US9
Superior 6
Type: Trail
Width: Average
Stack height: 21mm
Weight: 9.5oz / 270g men’s US9
