Unlike most cushioned running shoes, those of the "zero drop" variety are the ultimate in minimalism, allowing your foot to mimic the motion it would make if you were wearing no sneakers at all. But while Bikila may have used this method to win a marathon, it may not be for everyone—here's what you need to know.
Experts In This Article
What are zero drop shoes?
A shoe's "drop" refers to the height difference between the heel and toe of a shoe. In the case of zero drop shoes, there is literally zero drop, which means the sole is designed as a straight, single plane. "Zero-drop running shoes are minimal 'barefoot' running shoes that have minimal to no cushioning and leave the feet laying directly flat on a level surface of the shoe," says Miguel Cunha, DPM, a board-certified podiatric surgeon and founder of Gotham Footcare in New York City. This means that your feet are getting very little support every time they hit the ground, which comes with certain side effects.
The purported benefits of zero drop shoes
"The most commonly advocated benefit is that barefoot or zero drop shoes encourage less dependency on shoe gear and more reliance on strong muscles of the feet and legs, which in theory will help improve body posture, stride, and performance overall," says Dr. Cunha. "These shoes may feel comfortable and help improve performance as long as there is no underlying foot pain or deformities." But, he says, this comes along with a very big caveat. "It's important to be aware that the benefits of zero drop shoes are only available to people that already have the proper running form to begin with." So unless you're already an avid runner (or, say, an Olympic marathoner), you'll probably want to start out with a shoe that offers more cushioning or structural support.
