Running in Minimalist Shoes: Pros and Cons - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Running in Minimalist Shoes: Pros and Cons from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Minimalist/barefoot running can strengthen foot muscles, improve foot‑ankle stability, and enhance overall biomechanics for any distance (5K, marathon, trail).
Start very slowly – the foot needs time to adapt; otherwise you risk plantar‑fascia strain, stress fractures, or setbacks.
Use a smooth, even surface (track interior, well‑kept grass, or hard sand) for the first barefoot sessions.
Focus on mid‑foot landing and a quick toe‑off; avoid heel‑strike or excessive toe‑strike to reduce stress on the Achilles and joints.

Workout Example

Choose a recovery day (easy run day) and find a flat, clean surface (e.g., the inside of a running track or a well‑maintained grass field).
Start with 2‑3 short barefoot repeats:
- Run 200‑300 m barefoot at an easy, controlled pace.
- Focus on landing mid‑foot and a quick, light push‑off.
- Rest or jog lightly for 2–3 minutes between repeats.
Progression:
- Week 1: 2 × 200 m.
- Week 2: 2 × 300 m.
- Week 3: 2 × 400 m.
- Gradually build up to 1–2 km of barefoot running over several weeks, always staying comfortable and pain‑free.
Integrate: Once you’re comfortable, incorporate the same foot‑strike pattern into your regular easy runs, interval sessions, and long runs to reinforce stronger, more efficient feet.

Closing Note

Give this gradual barefoot routine a try and tweak the distances to match your own pace using the Pacing app. You’ll likely feel stronger, more stable, and ready to run faster—happy feet, happy runs!