Zero drop shoes have no height difference between the heel and the forefoot. In traditional running shoes, the heel is typically elevated 10-12mm higher than the toe, creating an artificial slope. Zero drop eliminates this slope, placing your foot in a more natural, level position.
Drop vs. Stack Height
These terms often cause confusion:
Heel-to-Toe Drop (or just "Drop"): The difference in cushioning height between the heel and forefoot. Zero drop means 0mm difference.
Stack Height: The total amount of material between your foot and the ground. A shoe can be zero drop with 30mm of cushioning (like the Altra Olympus) or zero drop with just 4mm (like the Vivobarefoot Primus Lite).
Why Traditional Shoes Have Elevated Heels
Modern running shoes began adding heel elevation in the 1970s. The idea was to cushion heel strikes and support a heel-to-toe running gait. However, this design:
- Shortens the Achilles tendon over time
- Encourages heel striking rather than midfoot landing
- Reduces proprioceptive feedback from the ground
- Can alter natural posture and gait mechanics
The Zero Drop Difference
When your heel and forefoot are level:
- Your body weight distributes more evenly across your foot
- Your calf muscles and Achilles tendon work through their full range of motion
- Your posture aligns more naturally from ankle to spine
- You receive better sensory feedback about the ground beneath you
Zero Drop vs. Barefoot vs. Minimalist
These terms overlap but aren't identical:
Zero Drop: Refers specifically to the 0mm heel-to-toe differential. Can have any amount of cushioning.
Barefoot Shoes: Typically zero drop with minimal cushioning (under 10mm stack), wide toe box, and flexible sole. Designed to mimic being barefoot.
Minimalist Shoes: A spectrum between traditional and barefoot. Usually lower drop (0-4mm), less cushioning, and more flexibility than conventional shoes.
Who Should Consider Zero Drop?
Zero drop shoes work well for:
- Runners looking to reduce injury risk and improve form
- People with lower back or hip pain related to posture
- Those wanting to strengthen their feet naturally
- Anyone interested in a more connected, natural walking experience
However, transitioning requires patience. If you've worn elevated heels your entire life, your body needs time to adapt.