So running has never been my strongest sport or one which I’ve paid close attention previous to triathlons. And because of this shoes is not something I would pay close attention to as well.
I started running in Nike shoes but found myself in pain very quickly (feet would hurt by end of 5k) and so decided to upgrade. I started improving my running technique and landing on my mid foot which helped greatly along new shoes (Saucony Kinvara4), but I still find a heat spot on my bottom foot in long distance running (such as a half marathon) and I do find the shoes very tight toe box for me.
I’ve started looking into new shoes and have a fair understanding of the toe box size and padding I’m interested in, the only issue I have understanding is the heel drop. Can anyone give me their insight into how this might affect my running or how it makes shoes different?
The larger the heel drop the farther back on your foot the contact point on the ground will be, so a shoe with less of a drop will tend to make you strike more on the mid/forefoot. As a word of caution: Switching from shoes with more drop to less drop will cause a significant amount of additional stress to the achilles and calf. If you do switch take it slow or you’ll be in some serious pain and risking injury.
The larger the heel drop the farther back on your foot the contact point on the ground will be, so a shoe with less of a drop will tend to make you strike more on the mid/forefoot. As a word of caution: Switching from shoes with more drop to less drop will cause a significant amount of additional stress to the achilles and calf. If you do switch take it slow or you’ll be in some serious pain and risking injury.
Expanding on the achilles and calf. Shoes with a large heel to toe drop, whether running shoes, dress shoes, etc. put your foot and ankle complex in a state of constant plantarflexion. This in turns causes tightness in the achilles tendon and an overactive calf muscle made up of your gastrocnemius and soleus. In turn, your anterior tibialis is lengthened limiting your dorsiflexion of the foot and ankle complex, which is important for running. The idea for shoes with a low heel to toe drop is to put your foot in a more natural position in order for your achilles tendon and calf, anterior tibialis to be at their optimal length tension relationships to prevent injury and for optimal force production/reduction.
As JayZ mentioned, if you normally run in shoes that have a large heel to toe drop, or wear dress shoes most of the day, be careful switching to low heel to toe drop shoes or your risk injury by overstressing/stretching the achilles tendon and calf because they are overactive/tight.
Would it still be possible to do the transition? Would I be able to go from the Saucony Kinvara to a cushioned but zero drop shoe? If so what do you recommend to ensure a safe transition?
I am not sure from a historical point of view why manufacturers made shoes with large heel to toe drop. I believe though it was to cushion heel striking. Even heavily cushioned trainers, such as Hoka One One, now have a lower heel to toe drop than traditional shoes due to research on plantarflexion/dorsiflexion, overactive muscles, and running mechanics as I mentioned above. For example the Hoka One One Stinson Tarmac road shoe has a 6mm heel to toe drop.
Would it still be possible to do the transition? Would I be able to go from the Saucony Kinvara to a cushioned but zero drop shoe? If so what do you recommend to ensure a safe transition?
Thanks for any help!
The Kinvara 4 has a heel to toe drop of 7.8mm. Going to zero is a huge change. However, everyone is different to the amount of stress they can handle running. The same can be said for the changing of shoe drop and cushioning level. Personally, I took time transitioning each time I did it. When I was switching to 8mm I used my regular shoes (12mm drop) for the majority of my runs. I slowly introduced an 8mm drop shoe over a period of a few weeks starting off slow with just a mile and bumping it up conservatively until I was running in them my normal distance. I did the same going to 6mm and 4mm (which are now my regular runners). I do have zero drops. I introduced them the same way, but only use them for speed sessions on the track or a quick brick run.
I switched from regular drop running shoes (14mm? not sure, exactly) to 8mm then 4, currently transitioning to a lighter weight pair with 4mm drop. This has all happened over a period of about 3 years. Every new pair I slowly rotate in over several weeks to give my body a chance to adapt. I haven’t been injured but I have dealt with some seriously sore calves from time to time.
I went from Wave riders to a low drop to zero drop over 2 years and when I went zero drop I struggled with Achilles problems. I made the switch back and my calves and Achilles are much happier. The zero drop did not work for me but I liked the low drop but no shoe makers seem to make a low drop cushion shoes in a 15. I am tall with tight tendons all the time. YMMV
This is timely and I don’t intend to hijack the thread, but would it generally be considered unwise to do the majority of ones training in a traditional shoe with a large heel to toe drop (asics) and then do speed work/threshold runs and race in something like a kinvara? Would it be a better idea to do everything in one or the other? I average 25-30 mpw.
The larger the heel drop the farther back on your foot the contact point on the ground will be, so a shoe with less of a drop will **tend **to make you strike more on the mid/forefoot…
This is key.
Lower drop shoes are neither necessary, nor sufficient to change your gait.
The larger the heel drop the farther back on your foot the contact point on the ground will be, so a shoe with less of a drop will **tend **to make you strike more on the mid/forefoot…
This is key.
Lower drop shoes are neither necessary, nor sufficient to change your gait.
This is timely and I don’t intend to hijack the thread, but would it generally be considered unwise to do the majority of ones training in a traditional shoe with a large heel to toe drop (asics) and then do speed work/threshold runs and race in something like a kinvara? Would it be a better idea to do everything in one or the other? I average 25-30 mpw.
Appreciate any insight.
They key is that you do not want to spend the majority of your time plantarflexed with a large heel to toe drop where your achilles is tight and your calf constantly engaged and overactive to a neutral position where your optimal length tension relationship is for your muscles, tendons and ligaments which the body wouldn’t be used to. Have neutral to low drop shoes you wear throughout your day whether it is dress or casual shoes. Going from a steadily plantarflexed position of a high heel to toe drop and running high output intervals with a neutral shoe is asking for issues. There is an exception to every rule though. Personally, I do long runs in a 6mm, regular runs and tempos in a 4mm, and speed work in a 2mm to zero drop. My daily walking shoes are zero drop to maintain optimal length tension relationships. That works for me.
I have been training in Altra Superiors and the toe box is huge…lots of room. They shoes are also 0 drop which prevents heel striking. DM me for more info if you are interested in trying them.