| What it is | Heel and forefoot at equal height (0 mm) |
| Aim | Natural, level foot position |
| Cushioning | Can be high OR minimal |
| Transition | Gradual (loads calf/Achilles) |
A zero-drop shoe has no height difference between the heel and forefoot (0 mm drop), keeping the foot level as if standing barefoot, which proponents say encourages a more natural foot strike and posture. Zero-drop shoes can have plenty of cushioning or very little; switching to them increases load on the calves and Achilles, so a gradual transition is important to avoid injury.
The level platform
The extreme of heel-to-toe drop — independent of stack height — often paired with a roomy toe box.
Frequently asked questions
What does zero drop mean?
Zero drop means a shoe's heel and forefoot are the same height off the ground (0 mm heel-to-toe drop), so your foot sits level rather than with the heel elevated. Advocates argue this promotes a more natural foot position, posture, and midfoot/forefoot strike. Zero drop refers only to the level geometry, not the amount of cushioning.
Are zero-drop shoes the same as minimalist shoes?
Not necessarily. Minimalist shoes are zero or very low drop AND have minimal cushioning and structure, while many zero-drop shoes (such as those from brands like Altra) offer substantial cushioning. So a shoe can be zero-drop but well-cushioned; 'zero drop' describes the level platform, 'minimalist' describes overall low cushioning and build.
How do you transition to zero-drop shoes?
Gradually — switching from a higher-drop shoe to zero drop increases the stretch and load on your calves, Achilles, and feet. Ease in by using them for short runs at first and building up over weeks, while strengthening calves and feet. Rushing the change is a common cause of Achilles and calf injuries.
Sources
- Minimal & zero-drop shoes — American Council on Exercise
- Trail shoe types — American Trail Running Association