In the world of ultrarunning, one shoe style has stomped its way to the top of the podium — the maximalist trail running shoe. With its thick cushioning, ultra-soft ride, and cloud-like feel, it’s become the go-to choice for many runners tackling 50K, 100K, and even 100-mile races. But why has it taken over the trails? And is it truly the best option for your next ultra?
🧰 What Is a Maximalist Shoe?
Maximalist shoes are defined by high stack height (typically 30mm+), generous cushioning, and a plush underfoot feel designed to absorb the relentless pounding of ultra distances. Brands like Hoka One One, Salomon, and Altra (cushioned lines) have pioneered this movement, creating shoes that allow runners to “float” across rugged terrain.
🧠 Think of them as the SUVs of trail shoes: big, bulky, but built for comfort and control over the long haul.
✅ Advantages of Maximalist Shoes for Ultrarunning
🧽 1. Impact Absorption
When you’re logging 70,000+ steps in a 100-miler, every ounce of impact counts. Maximalist shoes offer thick midsoles (often with EVA or supercritical foams) that absorb shock and reduce muscle fatigue — especially in the quads and calves.
🛌 2. Enhanced Comfort on Technical Trails
Roots, rocks, scree slopes — ultras throw it all at your feet. The stack height acts like a buffer, protecting from sharp trail debris and allowing you to focus more on your race than your foot placement.
🧗 3. Stability for Long Hours
Some models include rocker geometry, wider platforms, and aggressive grip patterns, making them ideal for long technical descents and steep climbs.
🏔️ 4. Proven Performance in Elite Races
At UTMB, Hardrock 100, and Western States, it’s common to see elites and mid-packers alike wearing maximalist models like the Hoka Speedgoat, Mafate Speed, or Challenger ATR. Why? These races demand comfort, grip, and protection for 20+ hours on your feet.
🗺️ Max or Min? Choose Based on the Trail, Not the Trend
When it comes to ultramarathons, terrain matters — a lot. The surface under your feet often determines whether cushion or ground feel will help you go the distance. Here’s a breakdown to help match your shoe style to your racing environment:
No shoe is perfect — and that plush comfort comes at a cost:
🧱 1. Heavier Shoe Weight
While foams have improved, maximalist shoes are still heavier than minimalist counterparts, potentially slowing turnover and affecting running economy — especially in faster ultras.
🦶 2. Reduced Foot Activation
Some critics argue that over-cushioning leads to reduced proprioception (ground feel) and weakened intrinsic foot muscles. Over time, this may increase injury risk if not balanced with strength training.
🌀 3. Over-Reliance
Like any tool, maximalist shoes can become a crutch. Some runners find they can’t go back to less cushioned shoes without discomfort, creating a dependency that might limit adaptability.
📦 Motivation Box:“Why Your Feet Might Thank You at Mile 80”If you’ve ever hobbled into an aid station at mile 75 thinking, “I can’t feel my feet” — that’s where the cushion comes in. A good maximalist shoe can buy you an extra 20 miles of smiles.
👣 Real Runners Say…
💬 “After switching to the Speedgoat, I stopped bruising on rocky descents. It’s like running on marshmallows.” — @wildtrailsrunner, Reddit 💬 “I never believed in maximalist shoes until my first 100K. I’m not going back.” — Strava comment, Black Canyon Ultra 2024 finisher
🧗♂️ Popular Maximalist Shoes for Ultras
Model
Cushion
Drop
Weight (M)
Best For
Hoka Speedgoat 5
High
4mm
~291g
Mountain ultras, UTMB
Altra Olympus 5
High
0mm
~350g
Max comfort + zero drop fans
Salomon Glide Max
High
6mm
~275g
Long rolling trail races
Topo Mountain Racer
Medium
5mm
~300g
Tech trail w/ cushion feel
🕰️ Minimalist Movement: Rise & Fall of the Barefoot Revolution
Before maximalist shoes like Hoka dominated the ultra scene, there was a time when less was everything. Fueled by the publication of Born to Run (2009) by Christopher McDougall, the minimalist shoe movement erupted like a trail-side volcano. Runners all over the world started shedding their bulky trainers and going back to nature — literally.
🏃♂️ The Rise: Born to Run and the Barefoot Boom
Born to Run told the story of the Tarahumara, a tribe in Mexico’s Copper Canyons who ran ultra distances in thin sandals (huaraches) with grace and ease. This inspired a generation to believe that:
Suddenly, Vibram FiveFingers exploded in popularity. Brands like Merrell, Vivobarefoot, Xero Shoes, and Luna Sandals jumped into the game. Shoe stores sold out of zero-drop, low-stack models.
💬 “The closer you are to barefoot, the more your foot can do what it was made to do.” — Barefoot Ted, Luna Sandals Founder
⚠️ The Crash: Lawsuits, Injuries & the Shift
By 2012, the dream began to fade for many. Runners suffered from:
Calf strains
Achilles tendinopathy
Plantar fasciitis
Stress fractures
The biggest blow came in 2012 when Vibram USA was sued for misleading injury-prevention claims. Though the case was later dismissed, the damage to public perception was done.
As a result, many runners abandoned minimalism completely, swinging the pendulum the other way.
🥾 The Rise of Maximalism
Out of the ashes came the maximalist revolution, led by Hoka One One. At first mocked for their oversized look, Hokas proved:
Cushion can reduce fatigue.
Stack height doesn’t mean instability (thanks to rocker shapes).
You can run 100 miles without your legs falling apart.
Today, maximalist shoes dominate ultra events, but the minimalist spirit lives on — especially among purists and short-distance trail lovers.
📌 Trail Wisdom: “Minimalist running wasn’t wrong — it was misapplied. The problem wasn’t the shoe; it was the sudden transition.”
🏃♂️ The Minimalist Argument – Why Less Might Be More
While maximalist shoes dominate the ultra scene today, there’s a loyal and passionate camp of runners who still believe in the power of less. Minimalist shoes offer a radically different experience — one that strips away the layers and puts your foot in direct conversation with the trail.
🦶 What Is a Minimalist Shoe?
Minimalist running shoes are defined by:
Low to zero drop (heel-to-toe differential),
Minimal cushioning (stack height often under 20mm),
Lightweight construction, and
A design focused on natural foot mechanics.
Famous examples include the Vibram FiveFingers, Merrell Trail Glove, and Xero Shoes — but even some Altra and Topo Athletic models blur the minimalist line.
🔍 If maximalist shoes are like clouds under your feet, minimalist shoes are like whispering dirt — raw, direct, and honest.
✅ Advantages of Minimalist Shoes for Ultrarunners
🧘 1. Natural Running Form
With less cushioning and a lower heel drop, minimalist shoes promote midfoot/forefoot striking, better posture, and potentially more efficient biomechanics over time — if your body is trained for it.
🏋️ 2. Strengthens Foot & Ankle
Minimalist runners often report improved foot strength, better balance, and fewer ankle twists. The idea is simple: if your foot works harder, it gets stronger.
⚡ 3. Lightweight = Less Energy Spent
Every gram counts over ultra distances. Minimalist shoes can be 100–150g lighter per foot, potentially saving you literally thousands of kilograms in cumulative lift effort over 100 miles.
🏞️ 4. Ground Feel & Connection
Minimalist shoes offer unmatched proprioception — the ability to “feel” the terrain. This can improve agility and response time, especially in technical sections.
⚠️ Downsides of Minimalist Shoes
Minimalist running is not for everyone, and especially not for every terrain.
🧱 1. Less Protection
Minimal shoes don’t buffer you from rocks, roots, or impact. On hard-packed or technical trails, your feet take the hit — sometimes literally.
🧠 2. Learning Curve & Transition Time
You can’t just jump into a minimalist shoe and run a 50-miler. Adaptation takes months. Without proper progression, you’re likely to face issues like calf strain, plantar fasciitis, or stress fractures.
🚫 3. Limited Use in Technical Mountain Races
In muddy, rocky, or steep alpine terrain, minimalist shoes can feel slippery and dangerous. Many ultra veterans reserve them for dry, fast, less technical courses.
📦 Motivation Box:“Minimal Isn’t Weak – It’s Wild”Running in minimalist shoes is like trail running with your primal self. No filters, no fluff. Just you and the mountain, step by step.
🧪 Science Sidebar:“The Proprioception Advantage” Studies show that minimalist runners exhibit higher activation of intrinsic foot muscles and faster adaptation to trail irregularities. But benefits only appear when adaptation is gradual and structured.
💬 What Real Runners Say
💬 “I trained for 6 months before racing my first 50K in minimalist shoes. My calves screamed, but my stride improved massively.” — @baretrailbill, Reddit
💬 “I use Vibram FiveFingers for anything under 50K. Past that, I need a bit more protection.” — Commenter, UltraRunningForum
💬 “Minimalist shoes changed how I think about trail running — it’s more meditative, more alive.” — Strava log, Spring Ultra Trail 2024
🎥 Case Study: From Minimalist to Maximalist – One Runner’s Journey
💬 “I used to think thick shoes were a scam. Now I can’t imagine a 100K without them.”
Meet Darren, a mid-pack ultrarunner from Flagstaff, Arizona. He was all-in on the minimalist trend after reading Born to Run in 2012. He started with the Merrell Trail Glove, then transitioned to Vibram FiveFingers, even using them in local 50Ks.
🏜️ “I loved feeling the rocks, the dirt, the pine needles underfoot. I felt connected. Strong. Pure.”
But things changed during his first 100K trail race.
🩻 The Breaking Point
The course was rocky and exposed. The weather was hot. By mile 40, Darren’s arches were screaming, and he had developed multiple bruises on his forefoot. He had to limp the final 20K — finishing over an hour later than his training pace.
❌ “I was mentally tough, but my feet just gave out.”
🔁 The Shift
After that race, Darren began experimenting with cushioned trail shoes. He first tried the Altra Lone Peak — appreciating the zero drop but with some forgiveness underfoot. Eventually, he switched to the Hoka Torrent for tempo runs and Hoka Speedgoat for his second 100K attempt.
This time, he finished 45 minutes faster. No bruising. No limping.
🥾 “It wasn’t just about cushion. It was about giving my feet the chance to keep up with my heart.”
🎯 The Lesson
Darren doesn’t hate minimalist shoes — he still uses them for strength training and short trail jogs. But for race day, especially anything over 50K, he chooses comfort over philosophy.
📦 Takeaway Quote: “Minimalist shoes taught me form. Maximalist shoes helped me survive the ultra.”
🥇 Popular Minimalist Shoes for Trail Ultras
Model
Drop
Cushion
Weight (M)
Best For
Vibram FiveFingers
0mm
Minimal
~130g
Short fast trail ultras
Merrell Trail Glove
0mm
Minimal
~210g
Groomed trails, strong feet
Xero TerraFlex
0mm
Light
~240g
Moderate terrain, dry races
Topo ST-4
0mm
Low
~215g
Road-to-trail transitions
🧬 Biomechanics Spotlight: How Stack Height, Drop & Cushion Impact Your Running Form and Fatigue
Shoes don’t just protect your feet — they shape how your entire body moves. Whether you choose a maximalist pillow or a minimalist wafer, the biomechanics of your run change significantly.
Here’s how three key factors — stack height, heel-to-toe drop, and cushioning — affect your stride, fatigue levels, and injury risk over ultra distances.
📏 Stack Height: Distance Between You and the Ground
High stack (30mm+): Found in maximalist shoes like the Hoka Speedgoat or Altra Olympus, this provides shock absorption but reduces ground feel. 🟢 Pros: Less muscle fatigue over 50–100 miles 🔴 Cons: Reduced proprioception, possible instability on uneven terrain
Low stack (<20mm): Seen in minimalist shoes like the Merrell Trail Glove or Xero TerraFlex. 🟢 Pros: Enhanced agility, better trail feedback 🔴 Cons: More force transferred directly to joints and muscles
🦵 Heel-to-Toe Drop: Angling Your Posture
High drop (6–12mm): Often encourages a heel strike pattern, reducing load on the calf/Achilles. 🔁 Used by: Traditional road runners transitioning to trail ultras.
Low to zero drop (0–4mm): Promotes midfoot or forefoot strike, engaging more of the posterior chain (glutes, calves, hamstrings). 🟢 Pros: Natural form 🔴 Cons: Requires strong calves, careful transition
📌 Tip: Transitioning from a 10mm drop to zero too quickly is a top cause of Achilles issues in trail runners.
🧽 Cushioning: The Great Shock Absorber Debate
More cushion = less impact? Yes… but also more time on the ground per step.
Some studies show higher vertical oscillation (bouncing) with highly cushioned shoes, possibly leading to inefficiency if not managed well.
🧠 In other words: cushion protects, but may also delay toe-off if your form is lazy.
💬 “Shoes are not just about comfort — they’re about how you move. Choose your biomechanical tools wisely.”
🧠 Part 3: What the Experts and Studies Say + How to Choose What Works for You
So… which is better for ultras — maximalist or minimalist shoes?
The truth is: there’s no universal answer. Your feet, running style, injury history, and preferred terrain all play a role. But what does the research say? What do top ultrarunners and coaches actually do?
Let’s unpack the science 🧪 and practical advice 👟 to help you find your perfect fit.
📚 What the Research Says
⚖️ Cushion vs Injury Risk
A 2018 study published in The Orthopaedic Journal of Sports Medicine compared runners using high-cushion vs low-cushion shoes. Results? No significant difference in injury rates — but running mechanics differed dramatically.
Maximalist runners had lower peak impact forces but showed longer ground contact times.
Minimalist runners showed increased cadence and shorter stride, but required stronger calf and foot muscles to adapt safely.
🦶 Foot Strength
Several studies (e.g., Ridge et al., 2019) found that minimalist shoe use improves intrinsic foot muscle size and strength over time — but only with proper transition protocols.
🧠 Takeaway: Your body can adapt to either style — but the wrong transition can cause more harm than good.
🧗 What Do Elite Ultrarunners Use?
🟡 Anton Krupicka:
Started with Vibrams, became a minimalist icon, then transitioned to moderate cushion shoes after injuries.
🔵 Kilian Jornet:
Often races in light-but-protective shoes — not extreme max, not true minimal. A hybrid approach.
🔴 Courtney Dauwalter:
Loves her Hoka Speedgoats — proof that maximalist shoes can go the distance at the elite level.
⚫ Yiannis Kouros:
The GOAT of ultra-distance ran many of his historic races in low-profile shoes, favoring feel over cushion.
💬 “Your shoes should match your terrain, training, and mileage — not your ideology.” — Coach Jason Koop
🎤 What the Coaches & Pros Really Think
While runners may debate cushion vs ground feel endlessly, many elite athletes and ultra coaches adopt a more nuanced view. Here’s what some of the most respected voices in the sport have to say about minimalist and maximalist shoes:
👟 Jason Koop (Ultra Coach & Author – Training Essentials for Ultrarunning)
💬 “Shoe debates are often overblown. The truth is, your shoe should complement your training, not compensate for it.”
Koop advises his athletes to:
Focus on training load and recovery first,
Use minimalist shoes occasionally for form drills,
Race in what you’ve trained in — not the newest trend.
👣 Krissy Moehl (Two-time UTMB Winner)
💬 “In long races, I want a shoe that disappears under me. Sometimes that’s cushioned, sometimes it’s minimal — but always familiar.”
Moehl emphasizes trust and experience in gear. Her choice depends on:
Course profile
Conditions (wet, rocky, heat)
Her current training volume
🧪 Dr. Sarah Ridge (Footwear Researcher, Brigham Young University)
💬 “Minimalist shoes can improve intrinsic foot strength, but only if transitioned into gradually. Sudden switches lead to injuries.”
Her studies found:
Gradual exposure (8–12 weeks) is key
Mixed-shoe use (minimal + moderate cushion) improves muscle activation
🧗 Kilian Jornet (Mountain Ultra Legend)
💬 “I run in a shoe that lets me move freely in the mountains. I don’t care about labels. Light, protective, responsive — that’s what matters.”
Kilian’s shoes often land between extremes. While never fully maximalist, he opts for:
Low drop
Agile feel
Enough cushion for multi-hour mountain descents
🧵 Community Wisdom
💬 “I train in a mix of shoes. Minimalist for drills, max for 100s. My body needs both.” — Reddit UltraRunning user
💬 “It’s not about sides. It’s about the right tool for the right job.” — Trail and Ultra Running Facebook Group
📦 Coach’s Tip Box: “🧠 Choose shoes based on your training terrain, not marketing. Build foot strength year-round, no matter what’s on your feet.”
🔀 The Hybrid Approach: Is There a Middle Ground?
Absolutely. Many ultra shoes today blend features of both philosophies:
Zero-drop + cushioned midsoles (Altra Lone Peak)
Responsive but protective builds (Topo Mountain Racer, Saucony Peregrine)
Modular strategies: minimal for speedwork, maximal for 100-milers
🎯 Think of it like layering gear: choose what you need for the conditions, not just preference.
🧭 How to Choose the Right Shoe for YOU
Here’s a smart process to dial in your fit:
✅ 1. Know Your Terrain
Rocky or alpine? Cushion helps.
Smooth forest trail? Minimalist might shine.
✅ 2. Consider Your Race Distance
Under 50K: Most shoe styles work.
50–100K: Mid cushion or hybrid often ideal.
100M+: Cushion becomes your best friend.
✅ 3. Rotate During Training
Experiment with both types:
Use minimalist shoes for shorter efforts, form drills, or grass strides.
Use maximalist for long long runs, recovery days, or race day simulations.
✅ 4. Transition Slowly
If you’re switching styles:
Take 2–3 months minimum.
Start with walks, hikes, short runs.
Strength train your feet and calves.
✅ Quick Checklist: Ultra Shoe Decision Flowchart
Do you often run on sharp, technical trails? → Start with maximalist or hybrid models.
Are you recovering from foot injury or plantar fasciitis? → Go cushioned, but look for stable models.
Want to improve form and foot strength? → Introduce minimalist runs gradually.
Not sure? → Try a hybrid like Altra, Topo, or Saucony Peregrine and rotate.
🧭 Ultra Shoe Selector Tool
🏁 Your Recommended Style:
🔚 Conclusion: Minimalist or Maximalist – Choose Your Trail
Ultimately, your best ultrarunning shoe is the one that:
Matches your terrain,
Supports your training style,
And keeps you moving forward — pain-free — mile after mile.
Don’t let trends or brand hype dictate your path. Let your feet decide, one trail at a time.
A beginner-friendly introduction to minimalist shoes with guidance on transitioning safely and avoiding injury.
❓ Frequently Asked Questions
👟 What’s the main difference between minimalist and maximalist running shoes?
Minimalist shoes have low cushion and encourage natural movement. Maximalist shoes offer high cushioning for long-distance comfort and impact protection.
🏔️ Are maximalist shoes better for mountain ultras?
Yes, their extra cushioning and rock plates provide better protection and comfort over rugged, steep terrain.
🦶 Is minimalist running good for your feet?
When transitioned into gradually, minimalist running can strengthen the feet and ankles, improving balance and form.
🩻 Can cushioned shoes weaken foot muscles?
Some experts suggest over-reliance on cushion may reduce foot engagement. Strength training can help counter this.
⚖️ Are minimalist shoes lighter than maximalist ones?
Usually yes — minimalist shoes often weigh 100–200g less per shoe, which can save energy over time.
🛠️ How long does it take to adapt to minimalist shoes?
Transition time varies, but most runners need 2–3 months of gradual adaptation with short runs and foot exercises.
👣 Can you run a 100-miler in minimalist shoes?
Some experienced runners do, but it requires excellent conditioning. Most opt for cushion in races over 50 miles.
📉 Is zero-drop always minimalist?
No. Zero-drop refers to heel-to-toe height difference. Some zero-drop shoes, like Altra Olympus, are well-cushioned.
💥 Can minimalist shoes cause injury?
If you switch too quickly, yes. Calf strains and plantar fasciitis are common. Transition with care.
⛏️ Do maximalist shoes reduce trail feel?
Yes. The thick cushioning dampens ground feedback, which some runners dislike on technical terrain.
💡 Can I alternate between shoe types?
Absolutely. Many runners rotate shoes depending on distance, terrain, or training focus.
📆 What’s the best way to transition to minimalist shoes?
Start with short walks and 10-15 minute runs. Slowly increase duration. Include foot strength exercises weekly.
🎯 Are there hybrid shoes between minimal and maximal?
Yes. Models like Topo Athletic, Saucony Peregrine, or Altra Lone Peak blend features of both philosophies.
👟 Which brands are best for maximalist trail shoes?
Hoka (Speedgoat, Mafate), Altra (Olympus), Salomon (Glide Max), and La Sportiva (Akasha II) are popular.
🥾 What are the best minimalist shoes for trail ultras?
Merrell Trail Glove, Vibram FiveFingers, Xero Shoes TerraFlex, and Topo ST series are common minimalist picks.
🧪 Is there scientific proof minimal shoes improve performance?
Not conclusively. They can improve foot muscle activation, but performance benefits depend on individual factors.
📏 Should I size up for minimalist shoes?
Minimalist shoes often fit snugly. Some runners prefer sizing up half a size, especially for ultras with foot swelling.
🧘 Do minimalist shoes improve form automatically?
No. They encourage better mechanics, but you need conscious effort and strength training to see benefits.
💰 Are maximalist shoes more expensive?
Usually, yes. Advanced cushioning foams and tech raise prices, often $150–200 per pair.
🧤 Can minimalist shoes be used in cold weather?
Only if you have excellent circulation or wear toe socks. Thin materials = less insulation.
🧠 What’s Your Ultra Shoe Personality?
Answer these fun questions and find out whether you’re a Minimalist Maverick, a Maximalist Monarch, or a Balanced Trail Blazer! 🥾
About the Author Lost Pace is an ultramarathon runner, shoe-tester and the founder of umit.net. Based year-round in Türkiye’s rugged Kaçkar Mountains, he has logged 10,000 + km of technical trail running and completed multiple 50 K–100 K ultras.
Blending mountain grit with data, Lost analyses power (CP 300 W), HRV and nutrition to craft evidence-backed training plans. He has co-written 260 + long-form guides on footwear science, recovery and endurance nutrition, and is a regular beta-tester of AI-driven coaching tools.
When he isn’t chasing PRs or testing midsoles, you’ll find him sharing peer-reviewed research in plain English to help runners train smarter, stay healthier and finish stronger.
Ultrarunner · Data geek · Vegan athlete
