By Noel Paine
Are Zero Drop the Same as Minimalist Shoes?
To be clear and state things simply, sneakers with zero drop are running shoes where there is no difference in the height of the midsole between the heel and toe of the shoe. There is no slope or drop from heel to toe, they are essentially flat. Yep, flat running shoes, nothing special, other than that most running shoes you find are not zero drop, so they stand out.
Are they minimalist running shoes? Not necessarily. Many shoes are basically barefoot running but with shoes, are zero drop, however, they usually also have zero cushion or very, very minimal cushioning and sometimes just protection for the bottom of your foot. Zero-drop shoes really just refer to a flat surface for your foot to sit on when running, the amount of cushioning underneath can vary. I have listed below some of my top zero drop running shoes.
What are the Benefits of a Zero-Drop Shoe?
Zero-drop shoes are flat shoes that maintain the natural position of the foot, as if you were walking barefoot on the ground. The idea is that with a zero-drop shoe, its more natural and there is more reliance on the muscles of your feet and legs instead of what is in the shoe, which should lead to better foot placement, posture, stride and performance (in a perfect world).
Zero-drop shoes are supposed to :
The thing to remember, is that in our modern world, many of us have conditions, factors, bodies or situations that may not allow us to adapt to or handle zero-drop shoes. Always choose a shoe that feels and works for you and your feet.
Altra
Altra running shoes are known for their foot shape and are often great for people that have feet that do not seem to fit into other shoes. Altra shoes are also almost entirely zero-drop. The brand has shoes for road running, trail, racing as well as walking. The brand has been around for a while but not every shoe store will carry them, so this one you may have to research online and find out if there is a store nearby that carries them.
1. Altra Escalante 4
Available at
Holabird Sports ; Altra
I have worn a few versions of this shoe, and it is relatively light, quite flexible at the forefoot and looks like the newer model has a better rocker. The upper has not really changed over the years and is a very accommodating mesh upper. There are not added plastic pieces added to the midsole for stability so this shoe may not be stable enough for folks that need support. The midsole is also soft without being marshmallow or too firm and is not overly thick.
I would categorize this as a cushioned, fairly flexible, mid-mileage zero-drop shoe with moderate cushion with a foot shape great for wider or more square-shaped feet.
2. Altra Via Olympus 2
This is a beefy zero-drop shoe from Altra that follows the current trend of thick light cushion. The shoe is light but a good deal heavier than the Escalante. The midsole is thicker and provides a slightly stiffer more stable platform (Altra EGO™ MAX midsole foam). The Altra Via Olympus 2 also has a great rocker to help toe-off and the same mesh upper that adds to the foot shape of the shoe. If you like zero-drop but don’t want minimal cushion then this might be the shoe for you.
Other options to check out:
For racing: Escalante Racer 2
For trail running: Outroad 2
For walking: Rivera 4
Xero
Xero shoes are aptly named and should really start with a “Z”. They are zero-drop running shoes but are also minimal running shoes. Minimal? This means they are meant to mimic barefoot running and really have a minimal amount of cushioning and the outsole and upper are really just meant to protect your foot. If you have not run in this type of shoe before you may want to be cautious as it will be a big change from running in a well-cushioned conventional running shoe.
Many people swear by barefoot running or minimal shoes but it may take some adjustment and you need to be careful if you are running on concrete or pavement and if you normally need support in your shoes.
3. Xero HFS II - Lightweight Road Runner
This shoe is described as their lightest, closest to barefoot shoe they have for runners and may not be the first one you want to try, but its light! There is very little midsole but the outsole the company says has a 5,000 mile sole warranty! The mesh upper is breathable and would accommodate some different feet and is said to have a wide toe box.
In my opinion this would be a shoe for someone who is relatively light, an efficient runner and already does not need much cushion in their shoes or who already wears minimal running shoes. I do like the colours and the price!
*These shoes may even interest some racewalkers who prefer low-profile minimal shoes for fast walking!
4. Xero Born to Run Shoes
Available at
Xero
If you have read the famous running book, “Born to Run” by Christopher McDougall then you might be interested in checking out this shoe!
“I never found a shoe company I could believe in until I put these on my feet. I’m so happy to partner with Xero Shoes, and I’m 100% confident in recommending them to anybody.” – Christopher McDougall, co-author, Born to Run 2.
This is a zero-drop minimalistic trail running shoe from Xero. Once again there is not much midsole but a tough, lugged outsole makes it great for off-road and a toe bumper at the front of the shoe is great for scuffing and rough terrain and protecting your foot a bit. The shoe has an adjustable instep and a lacing system to ensure you can snug up the shoe to keep it on while running on trails. A sock liner also comes with the shoes that can be kept in or removed depending on the feel you want or the type of trail you are on (soft or firm).
I have never been able to run in minimal shoes but do believe I gained some foot strength from walking in minimal shoes for a while. On a soft forest trail I might be game to try these out!
Other Xero option:
Racing: Forza Runner
Hiking: Ridgeway
Topo
Topo running shoes remind me a bit of Altra running shoes but are not the same. Their founder Tony Post was a runner who often found he could not find a running shoe that worked for him. He worked in the shoe industry and then struck out on his own to make a shoe that allowed runners to access the benefits of natural running while retaining some of their favorite features found in traditional running shoes. Topo has zero-drop shoes as well as shoes with low drop (3-5mm).
5. Topo Magnifly 5
This shoe is classified as a daily walker or running shoe with moderate cushion, a nice mesh upper and relatively light weight. It does not have the foot shape of Altra but has a similar upper and the zero drop – very similar in my opinion to the Escalante.
This would be a good shoe to try if you do not like the foot shape or feel of the Altra shoes but want something zero-drop but still traditional.
6. Topo ST-5
This is the other zero-drop runner in the Topo line without jumping up to 3-5mm (still not a lot). It comes close to looking like a minimal runner but still have some midsole. It’s a very light, minimally cushioned shoe with a low stack height, almost a transition shoe for someone looking for move to something more minimal. It is also easier on the pocketbook. The shoe is not high volume but the breathable mesh may allow more feet to fit into it.
Other options:
Lots of cushion (5mm drop): Specter
Trail running (5mm drop): Mtn Racer 3
Merrell
Merrell is known for its serious trail running shoes and has some zero-drop options. The brand was started in 1981 and started with rugged high-end hiking boots and they slowly included serious trail running shoes and related footwear.
7. Merrell Trail Glove 7
This is the one real zero-drop shoe that Merrell offers before moving to low-drop trail shoes. It’s a rugged barefoot trail shoe with little cushion and a snug fit. A Vibram outsole provides traction and protection. This shoe really falls in the minimal category and the look and feel will be familiar with those who have seen this category of shoe.
Other low drop options:
Fast responsive trail shoe (4mm drop): MTL Long Sky 2 Matryx
Inov-8
Inov-8 running shoes describe themselves as, “forged in the fells and mountains of the English Lake District in 2003, we are an ambitious and innovative sports brand. We strive to empower the world's physical and mental fitness through more fulfilling sporting experiences, with pioneering products and innovations that keep athletes within the flow.” They changed their logo in 2024 and mainly offer trail running shoes and even ones categorized as ultrarunning shoes (over marathon distance).
They do not really have zero drop shoes but do have some good, rugged trail and ultra shoes with low-drop.
*HOKA – known for their thick cushion and light weight shoes do not have zero-drop shoes but most of their shoes are only 5mm drop.
Fitting Tips
Type of support – get to know your foot and figure out if your foot needs help from the shoe to deal with overpronation or other issues. Running shoes can be just cushioned or designed to help keep the foot stable. A knowledgeable running store employee, Podiatrist or Pedorthist can also help you get to know your feet.
Length – get your feet measured with a Brannock if you can at a reputable shoe store such as the Running Room in Canada. There should be about a thumbnail’s width of room at the toe to accommodate your foot when it gets hot and sweaty and expands in the shoe on a run.
Width – ensure your is snug but not tight and not sloppy. If you have a bunion or other issues – look for shoes that have soft accommodating uppers are for the shape of your foot.
Achilles and ankle bone – make sure the shoe does not rub at your ankle bone (everyone has a different foot) and that the back of the shoe does not irritate your Achilles tendon.
The shoe should fit properly and be comfortable when you put it on and need no breaking in. A shoe make bend easier and flex better after a walk or run but should work pretty well from the start.
Happy Running!
This is very good information for me.