Are zero-drop shoes the right fit for me?

Depending on your athletic ability, running barefoot comes with risks and rewards for your joints, stamina and overall health. A more practical option? Investing in zero-drop shoes.

These encourage natural movement because there’s no height difference between the heel and the front of the foot. The flat sole of a zero-drop shoe ensures that the foot lands flat, which can help strengthen your natural gait, balance and foot muscles.

Zero-drop popularity hit its stride in 2009 with Christopher McDougall’s bestseller “Born to Run,” and the movement has since accelerated among athletes.

But is it worth buying another pair of shoes? That depends.

While all barefoot shoes are zero-drop, not all zero-drop shoes are barefoot. The main differences: cushioning and flexibility.

A zero-drop sole promotes a neutral foot position as you’re moving, which can reduce strain on the Achilles tendon, calf and lower back. But the barefoot-shoe option has extremely thin soles that offer virtually no support, which means they’re not for everyone, said foot and ankle specialist Dr. William Corey of Novant Health Orthopedics & Sports Medicine - Goose Creek and Mount Pleasant.

“The right shoe depends on the person,” Corey said. “It’s important to choose a pair that allows you to be active without hurting yourself. Choosing zero-drop shoes requires a gradual transition in order to maintain foot strength and avoid stress fractures or tendinitis.”

Here, Corey explains the options and their advantages.

What’s the difference between zero-drop shoes and barefoot shoes?

Barefoot shoes are a minimalist type of zero-drop shoes, which have a flat sole from heel to toe. Both styles encourage a natural running gait and reduce stress on the knees and hips. But they also have only minimal cushioning and support, even less so with barefoot shoes, which have an extremely thin sole. So these would be a nonstarter for people with a foot deformity or a condition like advanced neuropathy.

Which shoe style is better for overall foot health?

Barefoot shoes offer a wide toe box for natural toe movement and motion. Their flexible soles help maximize proprioception, which is our body’s subconscious ability to sense the ground. Thin soles and minimal cushioning make these shoes best suited for natural surfaces outdoors, like trails and uneven ground, rather than concrete.

Do zero-drop shoes improve running performance compared to traditional running shoes?

There are no studies to support that. We do know that the forefoot and midfoot strike with zero-drop shoes leads to less ground contact time and improved running efficiency, as compared to when the heel strikes the ground with traditional shoes.

Also, the lighter weight of zero-drop shoes allows you to expend less energy as you walk or run. The minimal support of barefoot shoes encourages strengthening of the intrinsic foot muscles, calf muscle and Achilles tendon. This makes for better push-off power and a more natural and stable gait.

What common mistakes do people make when choosing shoes?

People often pick based on price or style over function. Everyone’s foot is different, so try on enough pairs and not choose based on what a friend or family member likes. It’s also important to replace your shoes often depending on how active you are; runners generally should do this every 500 miles. I recommend that everyone have one pair for running and working out and a separate pair for everyday use.

Bottom line: You might consider buying a pair of zero-drop or barefoot shoes if you’re an avid runner, and slowly progress to this type of shoe to prevent injuries like stress fractures. For the majority of runners, a well-cushioned running shoe is recommended.