Your Current Running Shoes Might Be Holding Your Legs Back

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If you've been running in the same super-cushy sneakers for a while, it might be time for a change. Switching up your sneaks to a pair of zero drop running shoes is a great way to level up your runs. This style is beloved by runners for building strength and adjusting their strike.

Zero drop running shoes are specifically designed to be minimalist (AKA, almost no cushioning) and equidistant to the ground from the heel and the forefoot.

“Most people don't realize that many running shoes have a 12 millimeter drop from the heel to the toe,” says Kristen Hislop, CPT, a USAT level 1 certified triathlon coach and director of Freihofer's Run for Women. That’s almost half an inch and makes a major impact in your stride.

You can think of it like a flat sandal (zero drop) compared to a high heel (cushioned running shoes). “This creates a slope, or a drop, from the heel to the toe, whereas in a zero drop shoe, the heel and the ball of the foot are at the same height,” says Allison Willkom, DPM, a board-certified podiatrist and foot surgeon.

Meet the experts: Kristen Hislop, CPT, is a USAT level 1 certified triathlon coach, AFAA-certified personal trainer, and director of Freihofer's Run for Women.

Allison Willkom, DPM, is a board-certified podiatrist and foot surgeon.

Sondema Tarr, DPM, is a board-certified podiatrist and foot surgeon.

While the elevated heel is there to provide protection for feet that need it, the flat surface of a zero drop shoe allows you to run like you would if you were nearly barefoot. (Don't worry, they still have *a little* padding.) For some, this means less injuries and more strength in your legs and feet, a study on runners by the European Journal of Sports Science showed. In fact, the American College of Sports Medicine suggests that the less drop in the shoe, the better.

“The level of padding in traditional running shoes can make your leg muscles work less, making them weaker,” explains Sondema Tarr, DPM, board-certified podiatrist and foot surgeon. Zero drop shoes also encourage runners to strike the ground with their forefoot or midfoot rather than their heel, which can help prevent injuries.

Thinking about snagging a pair of your own zero drop running shoes to try? Take a peek at the top kicks:

How To Shop For Zero Drop Running Shoes

• Width: Zero drop shoes have a wider toe box in general, so keep this in mind as you compare the options. “Finding the right width is important with any shoe,” Tarr says. You want the shoe to fit snugly around your foot, but not too tight that it’s scrunching in your toes or adding excessive pressure, which can cause bunions and hammertoes, Willkom says. The wider toe box also makes them great for preventing such issues.

• Traction: “You want the shoe to have the right level of traction for the activity you're doing,” Tarr says. For example, you’ll need more traction for a trail running shoe than for running or hiking shoes. Zero drop shoes tend to have more traction overall, but each brand will provide varying levels, so consider what surfaces you’ll be using them on before buying.

• Lifestyle shoes: If, for example, you like to wear three-inch heels all day, then moving into a zero drop run shoe could cause foot injuries. Wearing heels will tighten your achilles, and if you then wear zero drop shoes, you could develop calf issues or plantar fasciitis because of the new surface, Hislop says.

• Injury history: If you’ve experienced lower leg injuries recently, you might want to consider sticking with your more supportive shoe or consulting a physical therapist before buying zero drop shoes, Hislop says. Because zero drop shoes aren’t as supportive, they can exacerbate pre-existing injuries or create new ones for those still recovering their lower legs.

• Cushion: Just like any running shoe, there are different levels of cushioning in various zero drop running shoes, Hislop says. Consider starting out with more cushioned versions until your feet adjust, then slowly progress to lower cushion levels over time.

HFS Atoll Zero Drop Running Shoes

These shoes have great traction, Hislop says, with a tire tread-inspired sole that makes them excellent for running on any terrain. The flexible design is contoured to be foot-shaped, but still provides room for movement in the toe box and lets you flex your feet for feedback and speed.

Rave review: "Well I have finally found the miracle shoe I have been searching for! I have an exercise tracker app on my phone. I have had these shoes for 100 days and have logged 720 miles on them. I have not had one bit of pain. Not a single ache." —Tiffany K.

Superior 5 Trail Running Shoe

This shoe's claw-like sole pattern makes it ideal for gripping the ground and running on trails or other rugged surfaces. This topnotch traction, plus the fact that it's slightly more cushioned than your average zero drop shoe, makes it great for beginners and zero drop pros alike, Hislop says.

Rave Review: "Just ran a Spartan Super (10k/26 obstacles) in them in the Utah mountains. They had great grip for the rocky and sometimes muddy and even dusty terrain. I was able to climb steep hills and run down those hills without slipping (more the most part as long as I want going too fast)." —Jack W.

Pursuit Zero Drop Trail Running Shoes

These shoes are meant for trail running, are made of extra-durable mesh, and have a grippy sole. The 28 mm platform offers neutral, zero-drop alignment while also protecting your feet from the elements and providing traction, Hislop says. They're on the pricey side, but cushioned insole and high-impact durability makes them worth the investment.

Rave review: "Topo are my go-to choice for the trails and these were no exception. Comfortable right out of the box. Cushioned, yet grippy. Roomy toe box. My last pair lasted me through two ultras and I expect these will too." —Dish

Anthem 5 Neutral Running Shoe

When it comes to road running, you might need a bit more cushion than a normal zero drop shoe since your foot is striking against the hard pavement. The Anthem 5 provides softer cushioning and a more plush sole so that you get the benefits of a neutral shoe and maintain a soft and protective feel while on the roads.

Rave Review: "I’ve owned a lot of Brooks shoes and these are the lightest I’ve bought. They are very comfortable and are true to size. They have a little less arch support than usual. Overall, they are good quality, well made and comfy." —Christy G.

Minimalist Zero Drop Shoes

These minimalist, monochromatic designed shoes have a large toe box that makes them great for anyone with wide feet. They also are excellent for anyone who prefers a little extra space for their toes to wiggle. A bonus: The shoe's sock-like liner is removable, if you want a truly barefoot feel.

Rave Review: "I am really enjoying wearing these. I love the width that it provides in the toe box. It totally helps when I walk. But I'm very happy with the sneakers so far. Ive been wearing them off and on for several months." —Katherine

Kismet 7

While these shoes have a higher price tag, they're ideal if you have a race day coming up in the future. They also hit a lot of needs. They are super lightweight, have great surface grip, and aren't too wide or too narrow. Your feet won't feel squished or slide around while you're sprinting your butt off to the finish!

Rave Review: "I've been wearing these Newtons to work out since they were released and now they are now sold out on the Newton site, I'm grateful to be able to buy them here. Just bought my 4th pair." —Deb G.

Iten

While these shoes aren't exactly neutral, they're pretty close to it. They have a 4 mm drop and minimal cushioning compared to other running shoes. That said, the cushioned support that is provided and the rubber coverage for impact absorption makes this great for those still looking for a bit of support.

Rave Review: "Great shoe. They fit really well. Great shoe for longer runs." —Anonymous

TrailFly V2

If you need a shoe with arch support that's still zero drop, look no further. With max foam cushioning and a super springy footbed, your arches will feel supported and light as you make your way through the trails—since these shoes provide great traction, too.

Rave Review: "I've owned four pairs of these shoes and have only replaced them due to mileage. I run roughly 30 miles per week on rocky and rooty trails in the Rocky Mountains and am extremely pleased with the comfort and quality of these shoes. Highly recommend and will be buying again!" —April

Vapor Glove 5

This shoe is called a "glove" because it actually fits like one. With a stretch collar for slipping the shoe easily on and off and a 40 percent recycled mesh lining, the Vapor Glove is great for those with narrow feet and are looking for a running shoe with a snug, supportive fit.

Rave Review: "They are the epitome of comfort, with a soft and supportive feel that hugs my feet perfectly. I have worn these sneakers while traveling and they have provided supreme comfort and support even during long walks and hikes. The sleek design of these sneakers makes them perfect for both casual and athletic wear." —Aditi

Minimus TR V1

These shoes are beloved by runners everywhere. They're both durable and have rubber coverage that keeps you supported on long runs and slow jogs alike. They're not completely neutral, but they're about as close to zero drop as you can get without being completely flat. That makes them an excellent intro shoe for the category.

Rave Review: "They fit great. My feet stay put in the shoes while doing lunges etc. I don't wear socks with them, my feet would slip inside if I did. Lots of room in the toe box!" —Amanda

Zero Drop Running Shoes FAQ

1. What is a zero drop running shoe?

Zero drop running shoes are specifically designed for the heel and ball of the foot to be on the same level, Tarr says. Most running shoes have cushioning at the heel, causing a lift of about eight to 12 millimeters. However, zero drop running shoes are flat, which mimics the natural movement of the foot.

2. Is it better to run in zero drop shoes?

“Most runners could benefit from adding some time in zero drop shoes into their training,” Tarr says. That said, they’re not for everyone. “People with flat feet might find it more difficult to transition to these shoes and feel better with a traditional running shoe instead,” Tarr explains.

3. How do you transition to zero drop shoes?

Slowly! Consider starting with zero drop shoes that have some cushioning before going full-on flat. You can also walk barefoot around the house, stretch your calf muscles, incorporate lower leg exercises like toe curls or calf raises, and do barefoot strides on a field at the end of your run, Hislop says. Begin by wearing the shoes for short durations (one mile at a time works!), gradually increasing the time spent wearing them over several weeks.

4. Are zero drop running shoes good for plantar fasciitis?

“If you currently have plantar fasciitis, definitely don't wear zero-drop shoes, as this shoe design will aggravate the pain,” Tarr says. However, if you are trying to prevent plantar fasciitis, zero drop shoes are a great way to do so, Tarr says, as they increase muscle strength in your feet and you’ll have less heel strike when running.

5. Are zero drop shoes hard on your knees?

Everyone is different, but it’s possible for zero drop shoes to reduce knee injuries compared to traditional running shoes. “This is because a forefoot or midfoot strike provides better shock absorption than a heel strike,” Tarr says.

Pro tip: When in doubt, it’s best to consult a physical therapist who can point you toward the right foot drop for your knee, foot, and ankle health, Hislop explains.

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