(Editor's Note: This story was updated on April 1 to clarify a comment from Jay Dicharry about the impact of running in minimal-drop shoes.) By name, you'd think zero-drop shoes are generally the most minimalist of all running shoes. Some of these shoes are quite minimal, but it's more that those shoes have a level profile and have little or no "drop" from where the heel sits in a shoe and where the forefoot sits in a shoe. In other words, the shoes are designed without a built-up heel or a steep slope from the heel to the forefoot and instead allows a runner’s foot to sit relatively parallel to the ground. For years, traditional training shoes have been built with a 12-15mm heel-toe differential. But in the shoe revolution we're in now, moderate minimalist shoes typically have a 4-10mm heel-toe drop and zero-drop shoes are generally those that fall in the 0-4mm range. Many studies in recent years have suggested that a significantly raised heel is one of the culprits to many common running injuries, partially because they tend to encourage heavier heel striking, higher impact forces and greater rotational forces (overpronation).

Running gait and running injury expert Jay Dicharry, MPT, says running in shoes with a near-level profile is an ideal situation because it allows the body to run in the most natural position possible without having to compensate too much for how the shoe is trying to dictate the movement of the foot. “I think very, very close to zero is where things should be, but it will take some time and effort for most runners to get there,” says Dicharry, the director of the SPEED Clinic at the University of Virginia’s Center for Endurance Sport. “But not every single person who runs in a zero-drop shoe is going to choose that for a shoe for running fast and hard in. Maybe it’s a learned effectiveness; Zero-drop shoes haven’t been around long enough for people to get fast performance times in at the elite level.” Portland, Oregon-based podiatrist and a competitive masters runner Ray McClanahan has also embraced the concept of zero-drop and minimally sloped shoes. “I’m so pleased to see the industry changing and seeing what our feet can do,” McClanahan says.

“I’m all for it. In 17 years of reading all of the medical literature, I can’t come up with a reason our heel should ever be elevated above our forefoot.” Still, medical experts and running form gurus alike recommend that runners take time to transition to shoes with lower ramp angles that what they’ve been running in, and Dicharry and McClanahan agree. cheap soccer shoes 2013Even if you’ve been running and racing for years, if you don’t conscientiously work on form and strength with minimal running, you could wind up with sore calf muscles, strained Achilles tendons, aching feet or more serious injuries.walking shoes for vacation While Dicharry recommends that runners transition toward wearing more minimal shoes while also improving strength and flexibility, he admits there is probably a tradeoff between joint health and performance. running shoes length fit

"In general, with minimal shoes, most runners typically adopt a gait pattern that decreases the loading rate (impact forces) on the feet, knees, ankles, hips, and lower back on every step," Dicharry says. "However, the physics of running with this form are very different that a typical heel-toe pattern. best shoes for walking in chicagoThus, we suggest that runners take time to transition into the style of running appropriately. nike basketball shoes oldCaveat: If someone is in fact going to continue to run with a very prominent heel-strike pattern, we have seen evidence that a number of traditional high-heeled trainers do in fact result in lower loading rates than more minimal designs — again, only if they are running with a prominent heel-strike pattern."why running shoes are expensive

If you’ve been running in traditionally built trainers, changing first to a moderate minimalist shoe that has a 4-8mm heel-toe drop is a good way to start, Dicharry says. (See Dicharry’s tips for transitioning to minimal shoes.) Here are six shoes in the zero-drop category with -1mm to 4mm of differentiation between the heel and forefoot. Altra The Instinct/The Intuition (available after 4/1/2011) From an upstart company that debuted this year, the Instinct and Intuition are flat shoes with 10mm of material under foot from heel to toe. A barely there shoe with about 5mm of material under foot; It actually has a slight increase from heel to toe (about 1.3mm). One of the first minimalist road shoes from the brand that's been making minimalist trail shoes for years. 6.7 oz./ 5.7 oz.; Newton Distance Performance Trainer (available later this spring) A near-flat shoe with about 25mm of foam, mechanical lugs and rubber outsole material underfoot.

Saucony Hattori (available 4/15/2011) Debuting at the Boston Marathon expo, the Hattori is an uber-flexible shoe with little structure and 10mm of depth underfoot. A flyweight minimalist shoe design that comes with a transition-to-minimalism DVD developed by Phil Wharton, world-renowned musculoskeletal therapist and stretching guru. Terra Plana Evo Barefoot warmup Quote of the Day, motivation, and inspiration — every morning rundown Advice on training, nutrition, shoes, and more — every evening Keep this field blank Enter your email address You may unsubscribe at any time. Related: Minimalist running shoesFind out how You can INVEST in Xero Shoes - Click Here Enjoy the fun and freedom of letting your feet move the way nature intended. Lightweight, flexible, super comfortable. People in 94 countries wear Xeros for walking, hiking, running, working out, paddling, dancing... and FUN! Want to do it yourself? (or let us do it for you)

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