Your Easy Guide to Transitioning to Zero Drop Shoes

If you’re like most runners, your first experience with zero-drop shoes was probably a jarring one. You may have felt as though your feet were going to fall out of the bottom of the shoes, or that you had to run like an old person to keep them on—but don’t worry! The transition is much easier than it seems.

But how can something as simple as a pair of sneakers help us transition into a healthier life? If you’ve recently made the switch to zero-drop shoes, you’re likely wondering how to make the transition as easy as possible!

We’ll give an overview of what zero drop shoes are, how they differ from traditional running shoes, and how they can help improve your running form and performance. We’ll also discuss why it’s important to make the switch—and finally, we’ll tell you how!

Our Body Mechanics

What is the impact of shoes on your body?

Your body is a machine, and like any machine, it needs to be maintained. As you walk around in your shoes all day, they take a toll on your body mechanics.

The way that you walk can be affected by the type of shoes that you wear. When you wear shoes with a high heels, the weight distribution in your foot shifts forward, which forces you to walk on your toes. This can cause stress on your knees and hips as well as back problems.

When wearing flat shoes or boots with heels, the weight distribution shifts back toward the heel instead of being centered on both feet evenly like when walking barefoot or in flip flops. This causes more pressure on one side of the body than on other parts and can lead to discomfort from uneven pressure distribution throughout the day.

How do zero drop shoes work to help your posture and gait?

The way your feet hit the ground when you’re walking is called your gait. When you walk in a pair of high heels, it’s not only uncomfortable, but it can cause injuries to your ankles and knees.

Zero drop shoes are designed to mimic the way your feet hit the ground when you’re walking barefoot. They have a slight difference in height to accommodate for the difference between the heel and toe areas of your foot. The soles are also thicker than average shoes, which helps support your joints while you’re walking or running.

This design allows for better circulation throughout your entire body as well as improved balance, which means less stress on joints like knees or ankles during exercise.

The Basics of Zero Drop Shoes

Zero drop shoes are a type of shoe that has a lower heel than the toe. The term “zero drop” refers to the fact that there is no difference between heel height and forefoot height. This is different from traditional athletic shoes, which have a higher heel height than forefoot height.

Zero drop shoes are designed to have no difference in height from the heel to the toe, which can make your stride more efficient. The lack of an elevated heel allows you to land on your midfoot or forefoot instead of your heel, which is where most people tend to land when they run.

Zero drop shoes can help with problems like plantar fasciitis and Achilles tendonitis because they allow your feet to move more naturally while walking or running. They also help improve posture by forcing your feet into a natural position, which can be especially helpful if you’ve been wearing high heels or other types of footwear with elevated heels for long periods of time.

How Do You Know If You’re Ready for a Zero-drop Shoe?

If you’re not sure if you’re ready for a zero-drop shoe, consider these questions:

  • Do you have any pain in your feet?
  • Do you have trouble standing up straight?
  • Are your knees always sore when you get up from sitting down?

If the answer to any of these questions is yes, then it’s time to try out a zero-drop shoe!

You’re ready for a zero-drop shoe if you have a history of injuries caused by your current shoes, you’re a runner who wants to improve your form and reduce injury risk, or you want to get into barefoot running.

If you’ve been suffering from any of the following conditions, it’s probably time to consider making the switch: Plantar fasciitis, Achilles tendinitis, shin splints, knee pain (including patellofemoral pain syndrome), IT band syndrome, hip pain (including trochanteric bursitis), low back pain, sciatica and other muscular imbalances.

What Are The Benefits of Transitioning to Zero Drop?

Transitioning to zero drop shoes is a big commitment. But the benefits are worth it.


The first thing you’ll notice when you transition to zero drop is that you can walk more easily and comfortably. You can also expect to see a decrease in pain in your feet and ankles, as well as a reduction in the risk of injury. You won’t have to worry about constantly adjusting your stride or changing how you walk to avoid pain.

Better posture

Zero drop will help you strengthen your core and improve your posture because there’s no offset between your feet when you wear them, your back is less likely to hunch over in an unnatural way. This helps prevent back pain, knee pain, and other injuries from occurring during exercise.

Enhanced stability

Zero drop shoes can also help with balance and stability. With no heel lift at all, your body has to learn how to compensate for the lack of support from the shoe itself. This helps build muscle memory for maintaining balance when you’re wearing heels or flats—which means less wobble around when walking or running!

More natural movement

When you’re wearing zero drop shoes, it’s easier for your feet to move naturally—and this means that they’ll be able to do so without restriction or pain caused by traditional athletic shoes. This reduces the risk of injury while exercising because your body isn’t fighting against itself while moving through space with each step taken while wearing these types of sneakers.

Improved running form

Transitioning to a zero-drop shoe will help you improve your running form. If you’re wearing a standard, cushioned running shoe, your foot is landing on the heel first—and then your toes are hitting the ground as well. This can cause injuries such as Achilles tendonitis and plantar fasciitis, which are caused by improper shock absorption and overuse.

How to Transition to Zero Drop Shoes

1. Start slow

When you’re first starting out, it’s important to go slow and ease into new footwear. It’s better to take your time and be sure that your body is ready than to try to rush things and end up with an injury.

As you continue using the new shoes, wear them for longer periods of time (like an hour or so) before switching back to your old pair. You can always use your old shoes when you’re doing physical activity that requires more stability or support than walking around town, like running or working out at the gym.

Once your body has adjusted, you can start doing more activity in your new shoes—and don’t forget about stretching! Stretching is important for preventing injury when transitioning from traditional shoes to zero drop ones because it helps loosen up muscles that may be tight from years of wearing traditional shoes.

2. Build up your mileage

If you want to run longer distances with zero-drop shoes, make sure that you build up your mileage gradually so that your body has time to adjust and adapt accordingly. This will help prevent injuries such as plantar fasciitis or shin splints (and it will also help prevent soreness from setting in too soon).

Start by running a few miles at a time on flat surfaces without any incline. Then, once that feels comfortable, begin incorporating inclines into your runs.

As you continue to build up your mileage, make sure to take breaks in between each run so that your muscles have time to recover from the impact of running on pavement or trails with no support for your arch.

3. Get the right shoes

It’s important that you find a shoe that fits your foot well. This means that it shouldn’t be too wide or narrow, and it should give you plenty of room in the toe box. Also, make sure that the laces are tied tightly enough so they don’t come undone when you walk.

You can also opt for insoles or another foot supports if your feet are particularly sensitive or if you have a history of injuries. These kinds of products can help ensure that your feet are protected when walking on hard surfaces or uneven terrain (which can happen when transitioning from low-drop shoes).


When you’re used to wearing shoes that are too thick or too tall, it’s hard to imagine how you’ll feel when you’re in zero drop shoes. But it’s worth it—to be able to walk comfortably, to reduce the risk of injury, and to just feel great! It’s like learning to walk again. You’ll be sore for a few days, but then your body will adjust and you’ll be able to go about your day without pain in your calves or ankles.

The best thing you can do is take it slow—take time to get used to the new feel of these shoes, and don’t push yourself too hard. If you do, you’ll burn out quickly and quit before you have a chance to see how far this new style of shoe can take you!

To conclude, going from a traditional shoe to a zero-drop shoe can feel like you’re walking on clouds, and it’s all thanks to an innovative design that was introduced over twenty years ago. When you take your first step in a zero-drop shoe, you’ll feel more balanced and stable than ever before—especially if you’re used to wearing heels.

And even if you’ve always worn flats or sneakers, a zero-drop shoe will make your feet feel so good that you’ll never want to go back!

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