What to Look for When Shopping for Zero Drop Running Shoes

• Fit: Your shoes should fit comfortably right out of the box, with no break-in period. Zero drop shoes generally have a wider toe box, notes Mendeszoon. Make sure there’s at least a half-inch of space between your longest toe and the end of the shoe to avoid irritation. The shoe should fit snugly through the mid- and rearfoot, with a locked-in feel that prevents your foot from sliding around inside. Pro tip: Visit a running specialty store—you can ask an expert to help you find the right fit and try your shoes on before buying.

• Cushioning: Unlike minimalist or barefoot running shoes, which have very little cushioning, zero-drop running shoes can have varying amounts of padding. Endurance runners may prefer more cushioning to reduce the impact on their joints over long distances, while sprinters may prefer lighter shoes that won't weigh them down.

• Stack Height: The stack height will tell you the thickness of a shoe's cushioning. A higher stack height means more padding, and a lower stack height means it's a more minimalist or barefoot style.

• Traction: The best zero-drop shoes have grippy traction to prevent slipping and sliding on all types of surfaces. Choose shoes with durable rubber outsoles that provide reliable protection.

• Breathability: Breathable shoes will keep your feet cool, dry, and comfortable. Look for shoes with a thin upper made from materials like mesh that have good ventilation. While waterproof material is a nice feature if you run in wet conditions or need a pair of winter running shoes, keep in mind that it's usually less breathable.

• Flexibility: Zero-drop shoes should be flexible and allow for unrestricted movement. Look for shoes that aren’t too stiff, with stretchy uppers made from lightweight materials. Thin rubber outsoles will also provide good flexibility.

How We Selected and Tested the Best Zero Drop Running Shoes

To find the best zero-drop running shoes, we've researched and tested dozens of pairs from popular, high-quality brands. For the pairs we select through research, we first speak with podiatrists to determine which features set the top zero-drop shoes apart. Then, we review key specs and customer feedback for sneakers from top-selling brands at different price points to find the best pairs. When testing zero-drop shoes, we often have two runners wear each sneaker during their regular running routines for the most accurate results. As we continue to test and evaluate more zero-drop running shoes, we keep these key criteria in mind:

• Fit: When we try each pair on, we check to make sure there's space between our toes and the front of the shoe. Do our feet feel locked into the sneaker? Do we feel any rubbing or pinching? These observations help us determine if the shoe runs narrow, wide, or true to size.

• Cushioning: Cushioning in zero-drop shoes can range from a barely-there midsole to a plush layer of foam. During test runs, we assess how the padding feels underfoot. Does the shoe absorb impact well? How do our joints feel during and after each run?

• Comfort: As we run, we note how comfortable the shoe feels. Do our toes jam into the front of the toe box? Can we feel blisters or hot spots forming? We also pay attention to how breathable the upper is, noting how hot and sweaty our feet are after each run.

• Responsiveness: A responsive shoe feels springy and propels you forward with each step. We pay attention to how bouncy the midsole feels and whether the shoe provides smooth transitions. To evaluate the shoe's energy return, we note how fresh our legs feel after each run.

• Stability: We consider how balanced the shoe feels. Do we notice any knee instability while running? Do we feel confident running on uneven surfaces, like grass or trails?

• Overall Value: To accurately rate the shoe's value, we don't check the price until the end of the testing period, after we've evaluated it in all other categories. Based on how the shoe performed, would we buy it at full price? Or would we only purchase it if it went on sale? We prioritize shoes that we would personally pay the list price for and that we would recommend to friends and family.

Our Experts

We consulted experts at every stage while researching and reporting this story. Some, like Mendeszoon, helped us understand how zero-drop running shoes are different from traditional running shoes. Others, like Hanft, explained which runners could benefit from wearing these sneakers. We choose products independently, but expert input influences our choices.

• Mark Mendeszoon, DPM, FACFAS, a multi-board certified podiatrist

• Jason Hanft, DPM, a podiatry specialist and founder of Foot Defender

Frequently Asked Questions

Are zero drop running shoes better than typical running shoes?

Some runners may benefit from wearing zero-drop shoes over typical running shoes, but it depends on your foot type, skill level, and any previous running injuries you may have had.

Are there drawbacks or risks to zero-drop running shoes?

There may be, but this depends on the shoe and varies per person. For example, if you're used to cushioned running shoes and then try a minimalist zero-drop shoe, you may be more prone to foot pain or injuries. Studies suggest that barefoot-style shoes help decrease the number of knee and hip injuries but increase the number of foot injuries. On the other hand, an athlete with knee issues may find that zero-drop shoes offload the knee joint and offer significant benefit.

How do you transition to zero-drop shoes?

Start by wearing shoes with a smaller heel-to-toe drop than you're used to for short walks and runs. If you don't experience any pain or discomfort, you can gradually wear them for longer distances—just note that it can take anywhere from three months to a year before you've completely adjusted to a more natural running style.

Are zero drop shoes good for plantar fasciitis?

It depends. Mendesoon recommends seeing a specialist who can evaluate your specific foot type to determine whether zero-drop shoes will help relieve your plantar fasciitis symptoms.

How much should I expect to pay for high-quality zero drop running shoes?

You can expect to pay about $75 to $200 for a high-quality pair of zero-drop running shoes, depending on the brand and model.

Why Trust Verywell Fit

As a running coach, certified personal trainer, marathon runner, and fitness writer for Verywell Fit, Christine Luff, ACE-CPT, has spent years researching and recommending running shoes. To help you run comfortably and reduce your risk of injury, she suggests getting properly fitted for running shoes and replacing them regularly. She consulted our testing insights to help compile this list.