Transitioning to Zero Drop

Altra 'Zero Drop' - Superior 2.0 Trail Shoes

Zero Drop... what is it? Why is it important? How do you transition, properly? 

Zero drop is a 'fancy' term given to flat shoes by the footwear industry, mainly for promotional and sales purposes but more simply to acknowledge that a shoe that has no difference between the height of the heel and the thickness under the forefoot. Also knows as a 0 mm offset, your foot is essentially positioned on a level platform while still being protected from the ground. This concept of a flat shoe is nothing new, many notable runners such as Anton Krupicka used to cut the heels off their shoes deeming them unnecessary. Others hit the "barefoot" running movement after reading the best seller Born to Run, taking things a step further. As a result the term zero drop has wrongly been associated with minimalism and the minimalist movement. You CAN have flat shoes while retaining cushioning. So knowing what zero drop is, whats the big deal? Why did AK cut his heels off (his shoes that is) and why is this not so new, new term, continuing to create buzz throughout the running industry? 

The end result is improved biomechanics (running form). Being the only contact between your body and the ground, whether you realize it or not, shoes play an important roll in the way you run. Most importantly through balance & posture. Check out this video, it depicts how the body has to adjust in order to compensate for "traditional" footwear with an elevated heel. In addition to throwing your entire body out of alignment, elevated heels encourage and even force heel striking. When you heel strike you are (100%) over striding. Don't believe me? Try landing on your heels directly under your body while running. So, when you over stride you are creating a breaking motion which is slowing your forward momentum. In order to compensate you are probably bending forward at the hips and literally dragging your ass along behind you. It's an ugly picture being painted and you don't want to run like.

Long story shot is that those elevated heels get in the way. They force an unnatural heel strike, throw your body out of alignment, and eventually will lead to those pesky running injuries that keep you from fully enjoying this sport each day. That's just the tip of the iceberg, as a coach and a proponent of proper biomechanics I could geek out on this for days. (email me to discuss this further). As for those who are ready to make the transition back to zero drop, great! You're one step closer to healthier, happier running and life. Just be careful though, there's more to it than just ditching the heels. 

Zero Drop shoes don't have to be minimal, even max cushion shoes can be flat.

Transitioning to zero drop shoes from a more traditional 12-15 mm differential is a HUGE change. Especially during a high impact activity such as running. You are essentially removing a  15 mm wedge (or 4, or 8, or 12) from under your heel. As a result your muscles and tendons, specifically those of your achilles and calf need to compensate. Like any new exercise it takes time to adjust, and this is no different. 

Coach J's Tips for Transitioning to ZERO DROP Shoes:

1. Research the Topic: It is important to know WHY you are transitioning. It will help you understand the process and give you the motivation you need to work through all of the ups and downs along the way. Transitioning to zero drop shoes is a process not just a one time fix.
2. Seek Professional Help: There are many coaches out there who specialize in running biomechanics. They are full of knowledge and motivation to help guide you through the process of becoming a more efficient, healthier runner. They are there for you and will work diligently to help you to create good habits while making sure you are not overdoing it.
3. Take it Very Slow: When you first decide to transition to zero drop, you need to understand that it will take months, if not years to fully grasp the technique and fully strengthen your tendons & ligaments. After all, you are not just changing shoes you are changing how you run. This takes time and if you are impatient and do too much too early, you could end up injuring yourself. 
4. Listen to Your Body: It is very important to listen to each and every sign your body gives you. You will experience soreness in the lower legs (calf/achilles), know the difference between soreness and pain. A little soreness is good, it means you're stressing the muscles/tendons in order to strengthen them. Remember, stress + rest = adaptation. Let your body guide you.

Breaking it down, questions & answers about transitioning to Zero Drop shoes. 

• When should I start wearing Zero Drop shoes? - The sooner the better. Although you definitely don't want to transition right before a major race or while you are in a high volume phase. It's best done during the off season when you have the time and ability to focus solely on improving your biomechanics. For most, doing as little as 10-15 minutes / day is all you can safely handle at first. 
• Should I drop my 'traditional' shoes cold turkey or alternate? - If you are able to the best way, in my opinion, is cold turkey. Many shoe companies and coaches will say the opposite, but if you are trying to create positive feedback and form good habits then alternating will be counterintuitive. In order to do so though, you need to have the time and patients to let your body adapt (the off season). 
• What about slowly decreasing the drop from 15 to 12, 8, 4, etc? - This sounds like a good idea in theory, but like alternating it will prolong the time it takes to fully make the switch. This is a major seller for many shoes companies who want you to buy 5 pairs (transitional) of shoes rather than just one or two. If it takes you 3 months to transition to Zero Drop (via cold turkey), then think about having to transition 4 or 5 different times. It's best to just do it once and do it right. 
• Do I need to wear zero drop shoes all the time or just when I run? - Do you like having a sore back, tight muscles, and a misaligned body most of the time? No, then you should be either barefoot or in zero drop shoes nearly all the time. Not only will it help you transition faster, but it will give you a better overall quality of life. Elevated heels put your hips and spine out of alignment, picture standing barefoot with a foam pad only under your heel. There are many brands that make descent casual and work shoes that are zero drop, I highly recommend doing a quick google search. 
• Is zero drop the only factor that matters when choosing a shoe? - NO! Zero drop is very important, one of the most, but you also need to consider what you're using the shoe for. You also need to realize that flat is only half of the equation, in order to be balanced you need flat and wide. Shoes with a very tight toe box might look "sexy" or "cool" but its not natural. Your toes need to splay. Additionally, your shoes need to match what your using them for. You wouldn't ski down a mountain in the back country with a pair of nordic skies would you? Having shoes for specific reasons is a must, trail, road, racing, long, minimal for strengthening, maximal can even be beneficial for some. Just make sure they are zero drop or very close and have some room for those toes to wiggle. 
• What potential injuries should I be on the lookout for when transitioning? This is a good question, and many times overlooked. The most common issue you find is that people transition too quickly or that their persistent "soreness" eventually becomes a full blown injury. Calf strains, achilles tendonitis, and bruised metatarsals are three of the most common issues that I have seen. Each can be avoided, or minimized by listening to your body, practicing proper running technique, and giving your muscles and tendons enough time to adapt to the new stress. If a soreness persists for more than 36-48 hrs, you should take a day off and decrease the amount or intensity of the training.
• How important is stretching, specifically the calves? - Never do static (holding for a count) stretches before, for any physical activity. Save that for when you're finished. If you want to do something before, do dynamic stretches during or for a warm up. Foam rolling and massage are great recovery options, especially for the lower legs. Just don't do so much that you become sore, the goal is to increase blood flow to the area, break up scar tissue, and flush out the 'junk' your body produces. 
• I've herd compression socks are good, when should I be wearing them? - Compression is definitely helpful, it improves circulation which can increase recovery time. I also like wearing compression socks early on while transitioning because it helps you feel secure and also keeps the muscles and ligaments of the lower leg warm and supple. 
• How can I make the transition to zero drop faster and easier? - First of all, wearing zero drop shoes in all walks of life is huge. (see "cold turkey or alternate") Secondly, core and hip strength will help you greatly improve your running form and allow for a smoother and faster transition. 
• Should I run barefoot at all? - Barefoot running is definitely helpful, but not always necessary. If you have a grassy park or large lawn, spending 10-15 minutes jogging barefoot a few times / week can be a great transitioning tool. By removing your shoes you can strengthen the smaller muscles and tendons in your feet / lower legs. Remember though, build up slowly and don't get carried away.  
• I am planning on running ultra marathons, are zero drop shoes still a good idea? - Yes! If decreasing impact during a 5k or marathon is good, then why wouldn't the same apply for 50 and 100+ miles? I myself am an ultra marathoner and went through the process of transitioning and changing my biomechanics. Even with a degree in exercise science and knowing how to do it there were obstacles. It takes time, patients, and at some point you will probably overdo it and deal with a minor overuse injury. (Remember, ditching the heels doesn't fix stupidity) One thing I noticed after about 1-2 years of running with good form is that my calves rarely get sore now. Even after racing 100 milers. The exception being the first couple weeks of training after taking a few weeks off. So be patient and be persistent. You'll get there and once you do you'll enjoy running that much more. 
• If there is one thing I really, really need to remember from all of this, what would it be? - Take it slow, and listen to your body. Know the difference between soreness & pain, and be able to take a day off if you need it.  -- Stress + Rest = Adaptation --

I hope that this information is helpful and will make your transition to zero drop shoes more enjoyable. Also, this is just a brief overview of the information you should know, please research the topic more and/or consult with a biomechanics coach. The overall focus is on re-learning to run with proper technique, zero drop shoes is a huge part of it but not everything. For more information about transitioning to zero drop, improving running biomechanics, training, or any other running questions, please send me an email. I am always looking to help, and if by chance you are looking for a coach to help you though the process we can discuss that as well. Happy Running!

Further Discussion: 
     - Are you a zero drop enthusiast? 
     - What was your breakthrough moment while transitioning? 
     - What other topics would you like to read about on this blog?