Transitioning to zero drop shoes requires patience. Your body has adapted to the elevated heel of traditional shoes, and changing too quickly risks injury.
The 10% Rule
Increase your zero drop mileage by no more than 10% per week. If you run 30 miles weekly, start with just 3 miles in zero drop shoes.
Week-by-Week Guide
Weeks 1-2: Wear zero drop shoes for daily walking only. Let your calves and Achilles adapt.
Weeks 3-4: Add one short run (1-2 miles) per week in zero drop shoes. Keep other runs in your regular shoes.
Weeks 5-6: Add a second short run. Increase distances gradually.
Weeks 7-8: Transition most easy runs to zero drop. Save long runs for last.
Weeks 9+: Full transition, but listen to your body.
Warning Signs
Stop and back off if you experience:
- Calf or Achilles pain lasting more than 24 hours
- Plantar fascia discomfort
- Metatarsal stress
Strengthening Exercises
Support your transition with:
- Calf raises (eccentric focus)
- Toe yoga and spreads
- Single-leg balance work
- Short barefoot walks on grass