The Runner's Guide to Zero Drop Running Shoes

Along with midsole foam and the fit of an upper, a running shoe's drop is part of the triumvirate that rules the underfoot experience. If the foam's remit is energy return and the upper's is on-foot comfort, a drop reigns a wide kingdom: it dictates how you land, how your foot rolls forward and even which muscles you favor on each stride. Below, we dig into what a drop is, how zero drop shoes compare to those with traditional drops and how you can decide whether a zero drop shoe is right for you.

What Is a Drop In Running Shoes?

A running shoe's drop, also known as an offset, is the difference between the height of a shoe's heel foam and forefoot foam. The height of the foam, also known as the stack, is measured in millimeters and is typically between 4mm and 10mm for most mainstream running shoes, which we've referenced throughout this article as shoes with a traditional drop. In this type of running shoe, your foot sits with the heel in an elevated position that's higher than the toes.

Zero drop running shoes, on the other hand, have a drop of 0mm, meaning the forefoot foam is the same height as the heel foam. In zero drop shoes, your foot sits on a flat platform parallel to the ground, similar to how it is to stand barefoot. Even if you don't own any zero drop running shoes, you've probably worn zero drop footwear in another walk of your life: many tennis-inspired casual wear shoes like Common Projects and Adidas Stan Smiths are zero or low drop, and the ever popular Birkenstocks sandals are also zero dop.

Benefits of Zero Drop Running Shoes

 Zero drop shoes from Altra and Topo have gained popularity in recent years, with the brands promoting their benefits to foot health and running form. While research shows that wearing zero drop shoes doesn't reduce the risk of injury more than traditional drop shoes, there are differentiated benefits to running on a zero drop platform versus a platform with an elevated heel. Here are three to consider.

1. Promoting Natural Running Form

Zero drop shoes are designed to mimic a barefoot running experience by maintaining an equal distance between the heel and the forefoot. This encourages a more natural running form and promotes a midfoot or forefoot strike rather than a heel strike. Advocates of zero drop shoes believe that this promotes better alignment and reduces the risk of certain running injuries, such as shin splints and knee pain. 

It's important to note that this "natural" running form puts more stress on your lower leg, particularly the feet, leg, achilles and calf, which is why you should ease in to running in zero drop shoes if you've never tried them before. Rather than buying a new pair and immediately rocking them as your daily trainer, it's best to mix them in on one or two short runs a week at first to help your lower leg muscles and ligaments get stronger over time.

2. Strengthening Foot Muscles

Traditional running shoes often have a higher heel-to-toe drop, which can cause the muscles in the foot and lower leg to weaken over time. Zero drop shoes engage the muscles in the feet and lower legs more actively, as they provide less cushioning and support. This can lead to stronger feet and lower legs over time, potentially reducing the risk of certain overuse injuries. This also takes stress of the hip and knee, so considering a zero drop shoe for your rotation may be a good idea if you have a history of sensitivity to those areas.

3. Improved Balance and Stability

Zero drop shoes position the foot closer to the ground—as they generally have lower stack heights, as discussed above—which can enhance proprioception (the body's sense of its position and movement). This increased sensory feedback may allow for better balance and stability while running, particularly on uneven or technical terrain. This is why trail running shoes tend to have lower drops and less aggressive rockers than road running models. However, keep in mind that a shoe's midsole foam, outsole coverage and width of platform also play a role in determining how stable a shoe is. 

Benefits of High Drop Running Shoes

The classic running shoe drop is 10mm, with the Nike Pegasus being the prime example. Most daily trainers have a drop of at least 6mm. This is because there are both anatomical and performance benefits to the elevated heel running position. Here are the three main reasons to consider picking—or sticking with—a traditional drop shoe.

1. Stress Relief from Lower Legs

The main anatomical benefit of a traditional drop running shoe is that it takes stress off the foot, ankle, achilles, calf. The increased heel lift in high-drop shoes can reduce the stretch and strain placed on the Achilles tendon and other lower leg ligaments and muscles during the running gait cycle. However, this means that more stress is placed on the hips and knees, so trying out a zero drop shoe may be beneficial if you have nagging issues in your mid-to-upper legs.

2. Enhanced Toe-Off

The main performance benefit of a traditional drop running shoe is that they hold the foot in a position oriented for speed. While zero drop shoe brands can make the claim that they own the natural running position, envision yourself sprinting barefoot in the grass. Are you slamming your heel into the ground at full speed? Likely not, you're up on the balls of your foot, popping off the toes with every stride. 

The elevated heel in traditional drop shoes mimics the natural sprinting position, holding the foot in a way that encourages the toes to point downward during the toe-off phase. This can create a more efficient push-off on each stride, which is a helpful orientation on raceday or during a speed workout.

3. More Cushioning

Do their higher heel stack heights, max cushioned shoes with a drop can help increase comfort, which can be important to injury prevention and performance—as well as your psyche and enjoyment. Due to the limitations of zero drop construction, max cushion shoes with a drop are able to have more heel cushion than zero drop shoes. 

The need to have an even platform on a zero drop shoe means that the heel stack can only reach 33mm or shoe, as this is the highest a forefoot stack can go while keeping a shoe feasible for running (there are some traditional drop shoes with higher forefoot stacks, like the Adidas Prime X Strung at 41.5mm, but these are outliers ). For example, the Altra Via Olympus has only 33mm of stack in the heel, while traditional drop maximalist shoes like the New Balance More, Nike Invincible 3 and Saucony Triumph 20 all have significantly more.

Heel Cushioning Comparison: Zero Drop vs Traditional Drop Max Cushion Shoes

• Altra Via Olympus: 0mm drop, 33mm heel stack
• New Balance More v4: 4mm drop, 38mm heel stack
• Nike Invincible 3: 9mm drop, 40mm heel stack
• Saucony Triumph 20: 10mm drop, 37mm heel stack

How to Choose Between A Zero Drop Shoe and a Traditional Drop Shoe

When choosing between a zero drop running shoe and a traditional drop running shoe, it's important to consider your individual needs, running style, and preferences. Here are some factors to consider:

1. Use Case: Speed Day or Easy Miles?

• Zero drop shoes promote a more natural running form at slow speeds, encouraging a midfoot or forefoot strike rather than a heel strike. This can help improve alignment and reduce the risk of certain running injuries like shin splints and knee pain.
• Traditional drop shoes with an elevated heel mimic the natural sprinting position, promoting a more efficient toe-off during speed workouts or races.

Verdict: Consider a traditional drop running shoe for your next race day super shoe. For easy miles, it's a tie between traditional drop and low drop running shoes—the zero drop shoes promote a natural slow-speed form, but traditional drop shoes tend to have better cushioning in the heel. 

• Zero Drop Easy Day Shoe: Altra Via Olympus
• Traditional Drop Race Day Super Shoe: Nike Vaporfly Next% 3

2. Muscle Engagement and Strength: Lower Legs vs Upper Legs?

• Zero drop shoes engage the muscles in the feet and lower legs more actively due to providing less cushioning and support. This can lead to stronger feet and lower legs over time, reducing the risk of overuse injuries.
• Traditional drop shoes, with their higher heel-to-toe drop, may provide stress relief to the foot, ankle, Achilles, and calf muscles. This can be beneficial if you have specific sensitivities or weaknesses in those areas.

Verdict: Consider sticking with a traditional drop running shoe if you've run with them consistently in the past and are injury-free—or if you've experienced achilles, calf or foot issues recently. Consider a low drop shoe if you have a history of knee and hip problems.

• Zero Drop Shoe to Strengthen Foot Muscles: Altra Rivera 3
• Traditional Drop Shoe to Relieve Ankle Stress: Saucony Tempus 

3. Underfoot Feel: Close to Ground or Well Cushioned?

• Zero drop shoes tend to position the foot closer to the ground, enhancing proprioception and potentially improving balance and stability, especially on uneven or technical terrain.
• Traditional drop shoes, particularly those with higher stack heights, may offer more cushioning and comfort, which can be important for injury prevention and overall enjoyment during longer runs.

Verdict: Consider a max cushioned traditional drop shoe if you want your feet pampered and far from the rough surface of the ground. Consider a zero drop shoe if you like to feel more planted to the ground when you run.

• Zero Drop Shoe with Ground Contact Feeling: Altra Escalante 3
• Traditional Drop Shoe with Cushioned Comfort: Asics Gel-Nimbus 25

Final Thoughts

When shopping for a new shoe, consider the use case for this next piece of your rotation and whether a low drop or traditional drop shoe will best service that mission. The choice between zero drop and traditional drop shoes depends on your specific needs, running goals, and comfort preferences—are you going for a speed-at-all costs race day option, or something to run on for recovery miles?

If you do decide to try out zero drop and you're coming from a traditional drop running shoe, it may be beneficial to try a low drop shoe (example: Saucony Endorphin Shift 3, which has a 4mm drop) and assess how they feel during a few short runs—use a running store with a good return policy so you can exchange the model if it doesn't work well for you. If you like the lower drop and don't experience new injuries, consider mixing in a zero drop shoe.

FAQs on Running Shoe Drop

Here are some of the most common questions we hear on running shoe drops.

What is a stack height in running shoes?

The stack height measures how tall the foam is and is given for the forefoot foam height and the heel foam height.

Are low drop running shoes better?

Low drop running shoes can strength your feet, calf and ankles, but studies show they don't prevent injuries at a higher rate than traditional drop running shoes.

How does a shoe's drop affect running?

Generally, a high drop helps with toe-off and takes the stress of the lower leg, while a low drop provides a stable platform and takes impact off the knees and hips.

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