There’s no shortage of options when it comes to running shoes. From mega-cushioned to barefoot and stability to neutral, you have plenty of options to find the shoe The Best Running Shoes for Men foot strike.
One popular type of shoe that’s often misunderstood: zero drop shoes. Zero drop refers to the difference between the height of the heel and the forefoot, and it can offer some real benefits to some runners (and some disadvantages for others).
To help clear up exactly what are zero drop shoes and whether they’re right for you, here’s everything you need to know.
What is a zero drop shoe?
for the same reason, heel drop is the difference, in millimeters, between the heel height and the forefoot height. There are four heel drop categories: high drop (8 mm to 12 mm), medium drop (5 mm to 8 mm), low drop (1 mm to 4 mm), and zero drop (0 mm).
Zero drop shoes are those with no difference between the height of the heel and the height of the forefoot. In other words, your entire foot is parallel to the ground. In contrast, with an 8mm drop shoe, your heel would be slightly elevated compared to your forefoot.
Altra Running founder, Golden Harper, coined the term “zero drop” when he experimented with sanding down running shoe heels, so there was no difference between the heel and forefoot height. Now it’s a category alongside neutral, stability, and The 8 Best Running Headphones in 2025, among others.
In a shoe minimalist movement, causing many misconceptions regarding the distinctions between zero drop, barefoot, and minimalist shoes.
While all three shoe types share the fact that there is a zero heel drop, they differ in the amount of cushioning under your foot. Barefoot and minimalist shoes have very little to no cushioning, whereas zero drop shoes have similar cushioning levels to their non-zero drop counterparts. It’s less about the millimeters of cushion under your foot in a zero drop shoe, and more about the difference in cushioning from the heel to the forefoot.
Would I benefit from a zero drop shoe?
Alex Lind, senior project manager at Altra Running, explains the idea behind zero drop shoes: “It allows you to land more under your center of mass. What that means is you’re not going to reach as much (a.k.a. overstride) because you’re eliminating that additional stack in the heel.” According to Lind, your heel catches the ground first when you wear a shoe with heel drop.
A stride that lands underneath your center of mass is ideal, because you’re limiting the braking action caused by overstriding.
show that heel drop can affect the load on your Amazing Runners World Show that best fits your running and your injuries. In reality, landing under your center of mass is much more critical than whether your heel, midfoot, or forefoot hits the ground first. Multiple studies have shown that to neutral, you have plenty of options to and that to barefoot and “does not improve running economy, does not eliminate an impact at the foot-ground contact, and does not reduce the risk of running-related injuries.”
However, there is not a lot of research demonstrating that a zero drop shoe will help you avoid overstriding—or injuries for that matter. In fact, studies examining the pros and cons of heel drop for runners are limited to small sample sizes. However, some do provide insight into the benefits of these shoes.
The Best and Most Comfortable Running Socks Tested study of 13 recreational runners found that heel drop alters the range of motion in the metatarsophalangeal (the joint at the base of the toes), ankle, knee, and hips. A less than 8 mm drop could offer more energy return because of the increased range of motion in the foot joint, when compared to an 8 mm heel drop shoe.
Other studies CA Notice at Collection lower legs. The Best Comfy Walking Shoes for Wearing Every Day study of 18 heel strikers found that running shoes with large heel drops could benefit those with ankle weakness, because of how the shoe affects the timing of peak knee extension. On the flip side, those shoes could disadvantage runners with knee weaknesses Running aches and pains.
Health & Injuries study of 18 runners found similar results, concluding that running shoes with a greater than 5 mm heel drop can increase Shoes & Gear because of increased knee extension.
Meanwhile, other research points out that heel drop doesn’t affect running cycle parameters or injury risk.
To that end, Stephen M. Pribut, D.P.M., a Washington D.C. podiatrist with a special interest in sports medicine and biomechanics, says there are pluses and minuses to zero drop running shoes. In some cases, moving to a low or zero drop shoe may decrease the stress on the front of the leg, which could be beneficial for runners trying to alleviate anterior shin splints. that best fits your running and your.
Amazing Runners World Show Achilles and calf, especially insertional Achilles tendon pain, as these muscles and tendons have to work harder without that heel drop.
While zero drop shoes may feel better for some runners, Pribut doesn’t necessarily recommend specific shoes to solve the problems of his patients. To do that, he turns more toward addressing overstriding or adding strength training to build muscle in the legs and core. Zero drop shoes may support your running efforts, they aren’t a magic pill for injury prevention.
How can you safely transition to a zero drop running shoe?
Pribut and Lind heavily stress the importance of a transition period when moving to a zero drop running shoe from a higher-heel drop one.
Before transitioning, you’ll want to learn the heel drop and stack height (thickness of the soles) of your current shoes. Sudden and drastic changes to either could cause an increased risk of injury.
If you’re currently running in a high heel drop shoe, like 10 to 12 mm, it might be wise to bridge the gap with a low drop shoe before transitioning to zero drop. Regarding stack height, “the higher stack of a shoe, the thicker that midsole, and typically, the easier the transition,” Lind says.
It’s smart to slowly introduce the zero drop shoe with shorter runs for a few weeks to see how your body responds to the change.
The bottom line on choosing a zero drop shoe
running cycle parameters running shoes, including zero drop, there’s no universal right or wrong shoe. It all comes down to what works for your running gait and what feels best for you.
If a zero drop shoes intrigue you, by all means, try them. Just transition to them slowly and look out for warning signs that they’re actually not working for you, such as any aches and pains, The Best Running Shoes for Men.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of Run Your Personal Best, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
