Runners

Traditional

Characteristics
-Heel absorption, anti-pronators, arch support, etc.
-Elevated heel/forefoot height (stack height:10-16mm)
-Heavy, bulky and rigid

Positive
-Good shoe for runners who have adapted to them for several years, who do not suffer from injuries and are not interested in improving their performance
-Good walking shoe

Negative

-Promotes heel strike
-Increases energy demand during a run
-Decreases foot’s ability to sense the ground (feedback)

Note: Absence of conclusive scientific evidence of injury prevention with this type of shoe 

Transitional

Characteristics
-More competitive shoe, flexible and light
-Allows an adapted transition from traditional to minimalist shoe
-Heel drop (height difference between heel and toes) between 4 and 9 mm

 Positive
-Helpful in the transition towards a minimalist shoe for an injured runner
-Benefits are similar to a minimalist shoe with a little more support

 Negative
-Does not maximize the foot’s feedback from the ground information (not as much as the minimalist shoe)

Minimalist

Characteristics
-Reduced interface between ground and foot 
-Very light (< 9 oz.) and flexible
-Small (or absence) of differential between forefoot and heel (0 to 3 mm)
-No absorbing cushioning or stability technology

 Positive
-Promotes a natural mid foot or front foot ground strike
-Increases the running pace
-Improves the energy efficiency during a run
-Utilizes the body’s natural absorbing mechanisms (in the presence of proper running form)

 Negative
-High risk of injury if runner does not progressively transition to the minimalist shoe
-Requires an extended period of adaptation

** Caution! ** The shoe selection and the preferred method of transition depend on the type of injury, runner, and training program. Each factor plays a role in the length of a successful transition period. Your physiotherapist at Running Motion/Physio Max will be able to guide you during the process.