Fifty-seven runners were randomly assigned to one of three groups - minimalist shoe walking (MSW), foot strengthening exercise (FS), or control (C). All groups maintained their pre-study running mileage throughout the study. The MSW group walked in provided footwear, increasing weekly the number of steps/day taken in the shoes. The FS group performed a set of progressive resistance exercises at least 5 days/week. Foot muscle strength (via custom dynamometers) and size (via ultrasound) were measured at the beginning (week 0), middle (week 4), and end (week 8) of the study. Mixed model ANOVAs were run to determine if the interventions had differing effects on the groups.Single nucleotide polymorphism; estrogen receptor; muscle stiffness; injury prediction; athletes RESULTS: There were significant group by time interactions for all muscle size and strength measurements. All muscle sizes and strength increased significantly from weeks 0-8 in the FS and MSW groups, while there were no changes in the C group. Some muscles increased in size by week 4 in the FS and MSW groups.Single nucleotide polymorphism; estrogen receptor; muscle stiffness; injury prediction; athletes CONCLUSION: Minimalist shoe walking is as effective as foot strengthening exercises in increasing in foot muscle size and strength. The convenience of changing footwear rather than performing specific exercises may result in greater compliance.