The 7 Best Zero-Drop Running Shoes + The Benefits Of Running Barefoot

If you’ve ever scoured the internet looking for the best running shoes, you’ve likely noticed the term “drop.” Referring to the angle between your heel and your forefoot, drop is measured in millimeters (mm). To put it simply, the greater the angle, the higher the drop. The best zero-drop running shoes feel essentially like running with bare feet.

Most running shoes have a drop of 4 to 10mm, but some runners prefer shoes that mimic the zero-drop angle our feet take when barefoot—and studies have shown some significant benefits to this type of shoe.

If you’re curious to give the style a try, you’ll want to check out some of these best zero-drop running shoes. Keep scrolling to learn more about their benefits.

“When wearing shoes with a drop, it is akin to wearing a shoe with a wedge or a heel,” says Austin-based podiatrist, Anne Sharkey, DPM. “When we add a wedge or a heel (or a drop) to shoes, less range of motion is required at the ankle joint in order to move through the gait cycle and propel our body forward in motion.”

Again, drop is measured in millimeters. So even if you’re not wearing shoes with an obvious wedge and can’t see the angle between your forefoot and heel, odds are the shoes you wear each day have some drop.

“Zero-drop shoes allow your feet to move how they would when barefoot,” says Samantha Scaffidi, run coach and founder of Project Sweat Run Club. “Running in this way strengthens the feet and lower legs and allows you to become less reliant on the structure and support of a running shoe.”

In fact, in one study from 2021, runners who wore minimalist shoes for 6 months saw an increase in foot strength by 57%1. Earlier research found minimalist footwear and barefoot conditions improved running efficiency, compared to traditional running shoes.

“Because they often have minimal cushioning, zero-drop shoes allow for more natural movement and encourage less reliance on the shoe and more reliance on the muscles of the feet and legs,” echoes Samantha Lui, PT, DPT, physical therapist at Bespoke Treatments in New York City.

“According to research from 2013 and 2016, zero-drop shoes may encourage a forefoot or midfoot striking pattern while walking or running2, which can lead to better shock absorbency and fewer foot and knee injuries (compared to heel-first strikers),” Lui adds.

Zero-drop shoes are typically roomier in the toe box than other running shoes, which may be welcome news for folks dealing with bunions. They also tend to be closer to the ground (due to less cushion stack), but some brands have found a way to offer a generous amount of cushion while maintaining zero drop.

If zero-drop shoes can make our feet stronger, keep our toes happy, and encourage a safer striking pattern, why doesn’t everyone wear them?

For starters, running is extremely personal. It’s only natural that zero-drop shoes won’t be a fit for everyone.

Even if you think making the switch to zero-drop shoes will be the right move for you, it’s important to consider the change and make note of how your body feels in the new shoes.

“The absence of a drop in a shoe will require the calf muscle to function at longer lengths (a more stretched position) than shoes with a drop,” explains Sharkey.

“Because there is little to no support [in a zero-drop shoe], the biomechanics of the foot and lower leg may be altered when running for an extended period of time, possibly leading to injuries due to impact and overuse in the arch, achilles, heels, shins, and calves,” Scaffidi adds.

Lui adds that zero drop shoes might not be suitable for people with certain conditions, including Achilles tendonitis, plantar fasciitis, or flat feet. “They may help prevent these issues by strengthening your foot muscles, but also may aggravate your symptoms if you already have the condition,” she says.

With these risks in mind, both experts emphasize the importance of a transitional period when switching from a traditional running shoe to a minimalist shoe. “Start by wearing them for walking first before progressing to running, and begin with shorter distances,” Lui suggests.

“If you are prone to heel pain, plantar fasciitis or achilles tendonitis, using zero-drop shoes without a transition period can cause an increase in pain and injury,” Sharkey warns.

As Lui and Scaffidi explained, zero-drop shoes have their benefits. Anyone without a pre-existing foot injury or condition (such as flat feet or tendonitis) can give them a try.

“I do think there is a time and a place to wear a minimalist shoe, especially for those interested in exploring how that might benefit their overall sense of foundation from the feet up,” says Scaffidi.

Just remember, making the switch to zero-drop shoes does require a bit of effort. “Runners need to be willing to take the time to gradually transition from their traditional, cushioned, and supported running shoes to a minimalist shoe,” Scaffidi warns.

Scaffidi also points out that you’ll often see minimalist shoes on the feet of non-running gym-goers for strength training—although scientific research3 supporting wearing zero-drop shoes or lifting barefoot is limited.

Consider your cushion: With the term “barefoot running,” you’d think the goal is to get your foot as close to the ground as possible, but that’s not necessarily true.

Even zero drop shoes can provide a great deal of cushion without adding any elevation between your heel and toe. If you’re someone who wants extra shock absorption while you run, prioritize the more cushy picks on our list.

Note the width options: While zero-drop running shoes typically have a wider toe box than your average running shoe, some folks still require wide sizing options. If that’s true for you, be sure to stick to a brand and model that caters to wide feet.

Take stock of traction: If you’re a roadrunner, you can likely use a shoe with normal traction. Trail runners, however, need more grip to stay stable on uneven terrain.

Barefoot running in zero-drop shoes encourages a more natural foot strike and builds strength in your feet, ankles, and legs. If you’re not sure if minimalist shoes are right for you, it’s always wise to consult your podiatrist or get a gait consultation from a running specialist. And, if you’re looking for shoes with more arch support or extra support, we’ve got you covered there too.