Are you wearing the right kind of shoes?

Okay, let’s jump straight into it - we know that the equipment we use as runners is key to maintaining not only how we run, but more importantly, our bodies. One big player is, of course, the shoes we run in. So, we ask...what’s the deal with the buzz around zero drop shoes?

Let’s Look at What They Are...
Zero drop shoes are a style of running shoes that have no elevation to their heel. Common examples can be seen from brands, Merrell and Saucony.

A Tale of Two Worlds
Like every controversial topic, there are two sides to this story. In the case of zero drop running shoes, here is the jist of the dilemma:

The barefoot (zero drop) effect: Altra founders, Golden Harper and Brian Beckstead, could be called the Godfathers of the zero drop effect. After talking with injured runners, they began testing new theories and ideas around on the natural structure of human’s bare feet. The human foot has no elevation difference between the heel and toe; the only point at which it ascends upwards is at the arch. This is why Beckstead states “it’s not natural to expect people to run long distances with a raised heel.” Instead, a barefoot-style forces runners to maximize the use of the balls of their feet when landing each step, causing less harm to other parts of the body, including the knees.

When Harper and Beckstead began creating zero drop shoes, they had no fancy renders or high-tech machines. Rather, they cut out a chunk of the heel’s foam base, re-glued the surrounding outer edge, then used a toaster oven to preserve the new shape of the shoe. Talk about being hands-on!

The went on to receive feedback and in the end, launched their own line of shoes, Altra, primarily inspired by barefoot running.

The Counter-Talk: On the flip-side of this topic are the benefits claimed by “maximalist” running. Maximalist shoes are designed to have more padding and elevation, often associated with extra arch support and stability. By those who swear by them, it’s believed that additional cushioning allows a higher degree of prevention from impact-induced injuries. Erica Shuckies of active.com also adds that when long-distance runners begin to feel tired, maximalist shoes “can decrease the energy needed to perform - allowing you to maintain focus on solid running form.

Yay or Nay?
There are a number of other factors involved in choosing a good pair of running shoes. Durability, width, material, and so much more comes into play. When deciding between zero drops or maximalist shoes, though, additional areas need to be considered.
These include:

Previous or existing injuries
Weight
Body composition
Fitness level
Desired running goals

As for your final decision, it is always best to assess your current running technique and constantly monitor how you feel. If there’s room for improvement or you’re ready for a transition, definitely consider a switch. Asking others you trust in your local running community and of course, inquiring at your favourite running store will provide you with additional insights and tips specific to your situation. If you're still not sure, get in touch for a one-on-one consultation session and I can make some personal recommendations.
Keep in mind, it’s incredibly important to transition into new footwear at a suitable and healthy pace. Pay attention to how your feet and the ground are interacting, how the rest of your body is positioned, and any “weak points” you feel.

After all, we’re trying to prevent injuries and keep running!

Running is not only a source of personal learning, but progression. This means it is key to approach running when and how it best suits you. No matter what type of shoes you run in, ensure you’re feeling good and having fun!

Not sure where to get started? Why not register today for my online 25K Training Program? There's never been a better time to practice 'social distancing' , get out into nature, and level up your game!

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