Constantly Tripping on Your Hokas? Consider Zero-Drop Shoes for Running
So-called "zero drop shoes" may provide better balance and performance while keeping your feet healthy.
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Today’s health movements all appear to be around getting back to our “roots” as people. Raw milk, sun exposure, wide toe box sneakers and more seem to have natural healing benefits (or at least we hope they do). Zero-drop running shoes take a similar approach: Letting your foot move in its natural incline. Running shoes of the last few decades have slowly become narrower and angled more dramatically from heel to toe—put another way, the modern running shoe creates a sloped plane for you to stride on, giving you a feeling of running downhill at all times. While this sounds pleasant, a growing number of runners believe the more organic gait afforded by these zero-drop shoes is healthier in the long run. These are the best zero-drop running shoes to help your feet get back to how they were supposed to be.
What’s the best zero-drop running shoe? We think it’s Altra’s Torin 7, due to its combination of a full zero-drop design, foot-friendly toe box, stable foundation, and reliability. Read on for more.
About the Expert
Dr. Sarah Haller is a fellowship-trained, double board-certified foot and ankle surgeon with Essex Union Podiatry in New Jersey. She’s also certified by the American Board of Preventative Medicine and specializes in revisional surgery, sports medicine, post-traumatic and cosmetic reconstruction, and foot and ankle musculoskeletal deformities.
What Are Zero-Drop Running Shoes?
Zero-drop refers to the angle between your heel and your toes. Traditional sneakers are higher in the heel and lower in the toe, but zero-drop running shoes position your heel and toe at an equal height.
Zero-drop shoes aren’t to be confused with minimalist sneakers—minimalist sneakers are zero-drop, but not all zero-drop shoes are necessarily minimalist. Shoes with massive midsole cushions (think HOKA) could be zero-drop, though HOKA doesn’t currently make any zero-drop models.
Benefits of zero-drop running shoes
1. Natural Gait
The primary benefit of zero-drop running shoes is that they allow your foot to be in its natural position. Typically, runners either overpronate or underpronate, and a larger drop in your shoe doesn’t help. Zero-drop shoes encourage natural, normal pronation.
2. Posture & Alignment
Because zero-drop running shoes are essentially flat, they let your foot rest in its natural position while still providing support. This foundation helps your body stand up straight and centered. “… depending on the training activity that you were performing i.e. lifting/squatting [zero-drop shoes] can be much more beneficial for the lumbar spine. In addition, they help trigger the intrinsic muscular muscles and truly provide stable grip strength,” Dr. Haller says.
3. Better Balance
Your feet are designed to help your body remain steady. The toes spread out to provide extra points of foundation, like a tripod, so zero-drop shoes let them do this without the interference of varying cushioning heights.
Drawbacks of zero-drop running shoes
1. Foot & Achilles Injuries
Zero-drop running shoes allow your foot and ankle to stretch further so if you don’t have the proper muscle strength in those areas, it could lead to injuries. For most of our lives, you’ve likely run in highly cushioned shoes and you haven’t had the need to build up these muscles. Switching to zero-drop shoes overnight may cause both physical and metaphorical tension.
2. Lack of Arch Support
In the long term, this could actually be a positive as it makes your foot develop strength in the arch. But, zero-drop running shoes typically have little arch support which can lead to soreness and injuries.
3. Lack of Cushioning
Again, not all zero-drop running shoes are “minimalist”, but oftentimes they are. This means that you won’t get the same level of bounce that you typically get from brands like Nike, HOKA, and more.
How Did We Test the Shoes?
I’m an avid runner (high school cross country, several half marathons, and a full one) and gym goer. I’ve used a lot of shoes for a lot of different purposes. What I typically find in my favorite running shoes is that they’re versatile enough to wear for multiple types of workouts, not just running. When contemplating the best zero-drop running shoes, I considered a few main things: What shoes would work best on the surfaces I run on? How durable are they? Do I feel like I have ample support? Most of my runs either took place on the dusty trails around Lady Bird Lake—which are softer than concrete but also have some obstacles like loose rocks and twigs—and the sidewalk around my house. Stability and strength are imperative for my running style, and perhaps even more so when running in shoes like these. Here’s where my testing criteria led me.
The Best Zero-Drop Running Shoes, Ranked
Altra Torin 7
Why do we like it? A combination of a wide toe box and zero drop heel-to-toe angle makes these shoes special.
Full-zero or near-zero drop? Full-zero drop
Cushioning? Medium
In addition to having a wide toe box, the Altra Torin 7 also features a zero heel-to-toe drop. The 30mm stack height and EGO™ MAX midsole provide impact protection and adequate bounce to give you all the boost you need during your stride. The tongue has extra padding and a smooth fabric inside to keep your feet snug while the lock-in laces ensure the shoes won’t loosen up.
The engineered mesh gives breathable ventilation for comfort and the molded heel collar keeps your feet secure. The Torin 7 also has the signature FootShape construction, so they won’t feel uncomfortably tight. Their outsole helps you move with your body while supplying powerful grip and traction, preventing slips and trips.
Brooks Ghost 16
Why do we like it? These neutral shoes still provide ample cushioning.
Full-zero or near-zero drop? Near-zero-drop (12mm)
Cushioning? Medium
The Brooks Ghost 16 offers a soft and reliable lightweight cushion. The recycled polyester upper delivers a secure fit and adequate breathability. The fabric is not thick or suffocating, but they are more than enough to protect your feet in colder temperatures. They have the usual easy heel-toe transitions that come with the new Ghost series. Though the Ghost 16s are not a true zero-drop shoe, they’re very close to being one, and the rest of the shoe’s design and feature set is top tier.
The outsole is made using the brand’s new RoadTrack material, which is a mix of rubber and recycled silica. In testing, I found that basically means a lot of traction and stability. The DNA LOFT v3 midsole comes with superb resiliency and understated impact protection, which is worth noting because many zero or near-zero-drop shoes struggle in this department. The shoes’ 12 mm drop is perfect for guys with Achilles issues as it removes the strain from the equation. The Ghost 16 maintains the strong DNA these series are known for. They have a modern, athletic design with a superior cushioning setup. They’re great for beginner and veteran runners alike.
Altra Escalante 4
Why do we like it? These are a true zero-drop shoe with an upper that fits like a glove.
Full-zero or near-zero drop? Full-zero drop
Cushioning? Medium
The Altra Escalante 4 has the brand’s signature FootShape toe box and knitted sock-like upper for a snug fit. The tongue and lock-in laces keep your feet in place as you run and the rubber midsole boasts a lighter weight and more flexibility, so you can stride freely on the road. The footbed has the Altra EGO™ midsole foam for responsiveness and comfort.
Their zero-drop construction keeps your heel and forefoot on the same level, aligning your body correctly and encouraging midfoot striking. These shoes also have flex grooves for a flexible ride. These shoes allow you to maintain proper running posture while also providing enough shock absorption to keep your feet away from pain and stress. They are great for anyone who wants to maximize their performance but don’t like the feel of sneakers.
TYR DropZero Barefoot Trainer
Why do we like it? They’re about as close to not wearing shoes as you can get without literally not wearing shoes.
Full-zero or near-zero drop? Full-zero drop
Cushioning? No
The TYR DropZero Barefoot Trainer delivers unmatched flexibility to enable your feet to move naturally. Featuring a zero-drop heel-to-toe ratio, they’re tailored to help you foster a deeper connection with the ground you’re running on. The ergonomic design naturally contours to your feet while the ultra-thin TYRTac™ rubber outsole ensures superior traction on any surface.
The shoes come with a lockdown lace design, which locks your feet in, avoiding the need for constant tying while giving your feet the support they need. The 3D knit upper provides ample air ventilation that minimizes sweat, even in warm climates. These trainers are perfect for lifting, jumping, or any outdoor sports activities you can think of. They’ll give you all the protection and comfort you need to get through the day, no questions asked.
Xero HFS II
Why do we like it? It’s the latest version of the brand’s most popular running shoe.
Full-zero or near-zero drop? Full-zero drop
Cushioning? Low
The Xero Shoes HFS II boasts a lighter weight compared to the previous iteration. They weigh 8.3 ounces, making you feel like you’re wearing almost nothing on the road. Their low cushioning gives barefoot trainers a new meaning and their tire tread-inspired outsole adds security on and off road. Despite the zero-drop construction, they’re equipped with a BareFoam™ layer for extra foot protection.
The HFS II also boasts a 5,000-mile sole warranty, which outclasses most running footwear that only lasts for 200 to 500 miles before replacement. The mesh upper has ample room for your feet and has stretch properties to keep them snug. The laces’ lockdown system keeps them from loosening up whenever you are doing intense activities.
Altra Outroad 2
Why do we like it? They’re a hybrid shoe that can handle trail or road running.
Full-zero or near-zero drop? Full-zero drop
Cushioning? High
Made for both road and trail running, the Altra Men’s Outroad 2 has a new mesh upper and a plusher heel collar with a re-designed tongue. They supply modest comfort while remaining durable and debris resistant. The MaxTrac™ outsole gives you a sticky grip on the trail, but the Altra EGO™ midsole allows you to bounce back from impact, preventing you from slowing down. The latter also keeps your feet comfortable no matter how harsh the sports activity.
The zero-drop ratio and roomy toe box allow you to move naturally without suffocating your feet. The thermoplastic polyurethane reinforcement adds structure to the overall design and offers additional toe box protection. The Outroad 2 also dries quickly when dealing with light moisture. This hybrid pair of trainers opens doors to a more flexible outdoor session whether you’re training for a marathon or trailblazing. They come in five vibrant colors, so you’ll have no trouble styling them with your athleisure staples.
Merrel Vapor Glove 6
c They’re true trail-running shoes and ultra lightweight.
Full-zero or near-zero drop? Full-zero
Cushioning? Low
Merrel is known for crafting sturdy and functional shoes, and the Merrell Vapor Glove 6 comes as a lightweight solution for athletes at any level. Meant for trail running, they sport a barefoot design with no heel-to-toe drop, keeping your foot in a natural position when on turbulent grounds. The 100% recyclable mesh upper gives your feet proper breathing room while the unique tongue keeps dirt and rocks out.
The external rear sling locks in your heel for more stability and you can secure the laces so they won’t fall off. The integrated EVA foam insole gives you enough cushion to avoid common foot pains and their Vibram® Ecostep recycled outsole gives the Vapor Glove 6 a durable build while delivering improved grip on wet and dry surfaces. These are great for people who want to feel the ground as much as possible.
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