Really good stuff, as the creator of Altra, there's only one thing I would add which was alluded to but wasn't covered in detail. If you choose a zero drop shoe that has just a bit more cush/support than the current shoes you are used to, you can pretty much jump right in to things with no real transition. I always still err on the side of being careful, aka easy runs week 1, moderate runs week 2, and hard runs by week 3, but for MOST people, you can transition safely to Zero Drop without reducing your mileage by simply choosing a pair that has a touch more cush/support than you're used to. Then your next pair you can drop the cush/support level and continue to do so. Thanks for doing this video!
@goldenharper I just ran today for the first time in zero drops in a pair of escalantes. Now I am looking for a 2nd pair to add some variety for my runs! thanks for your informative comment!
This is incredibly comforting!! I am just purchasing altra shoes for air force bmt, and the thought of a quick transition during training made me nervous. They sound like amazing shoes according to reviews!!
After reading Anatomy for Runners I am convinced that zero drop and wide toe box is the way to go. Anyone who takes their running seriously should read this book.
Wow. I just finished that book a week ago and switched to Altra because of it. My calves are absolutely destroyed. That's what led me to find this video. I can't walk.
In the three months since I made the switch my pace has quickened and I feel much more athletic on my runs. My balance is better, my footstrikes are softer, and no more hotspots or sore spots. I still have mild achilles tendonitis but it has decreased over time and I'm hoping it disappears eventually. The benefits to my form and pace were well worth the inconvenience (and pain) of switching. I run in the Altra Solstice on the treadmill and the Altra Torin 4 outside. Interestingly I think the shape of the shoe has helped every bit as much as the balanced cushioning (zero drop). No reason not to try it, though give it a month to let your calves normalize to the difference. @@danilofratangelo3784
I read "Born to Run" in 2013 (about 9 months into my running career), and went minimalist. I then "transitioned" to Altra's which, really, was no transition at all. I think all beginner runners would benefit from starting out minimalist and correcting their form on Day 1.
I’m a mid-60s male, retired Navy and retired federal law enforcement. ….and I remain very active. Four years ago, I attempted (emphasis on “attempted”, as I came off trail early) the Appalachian Trail due to an old Navy back injury flare-up ten miles from the middle of nowhere! I had started the AT in Altras Lone Peaks, after 6-7 months transition into Zero Drop. While Altra had nothing to do with my back, my podiatrist did blame the Altras, saying that “zero drop” were to blame for the flare up. Fast forward, I’m still sold on zero drop - minimalist shoes….as most of my hiking with and running my Aussie is on a nearby Rail Trail….and I section hike the AT. On the Rail Trails, I even do miles completely barefoot. Of course, I won’t tell my podiatrist that…..but I do find zero drop so damned comfortable! Great advice, amigo! Take it slow….folks!
I've run in "normal" running shoes all of my life. When I first heard about these Zero Drop shoes I bought a pair and started running in them. I never looked back and I love them. So far I've had no issues. Maybe because this way of running is the real "normal"?
100% agree with this. I walk around at work in a set of Vivobarefoot. I really like how they have help strengthen my feet (I finally have an arch) but when I tried to run in them they were far too unforgiving. The Altra Escalante have been amazing. All the things I like about my vivos but with some cushioning and spring. I have certainly had to work my way into them but the Vivos were a great starting point.
Ben Hallam I have been walking with Vivobarefoot black leather shoes year round. They have strenghtened my right foot and calf muscles and increased the arch. Two weeks ago I bought a pair of Altra Escalante 2 and I love those shoes. I have been breaking in the shoes with 2-6 km runs and listening to my body. I can feel my stride is more symmetrical (overpronation is right foot almost disappeared) and no pain in achilles tendons. I think Altras' cushioning helps in the transition. I will gradually go 100% to zero drop.
I personally transitioned without any struggle and actually felt noticeably better. My first few runs cured tons a little lower leg things issues I'd been dealing with but granted I'm a midfoot forefoot runner who gets like 10-15% of my weekly mileage barefoot
I've worn Xero casual shoes for months, and worked on form while running to forefoot strike consistently. So I finally got some Merrell trail gloves and vapor gloves. I did a 2 mile run in the vapors which was fine, but foolishly got overzealous and ran 16 miles next day on trails in the trail gloves. Currently on day 3 of no morning run! So anyone reading, definitely do not go overboard or you will actually seriously impair your weekly mileage!
I moved to Topo's a few months ago and I love them! Wider toe box and zero drop. They are so comfy and feel like I'm wearing slippers. For trails, I had been running in Hoka's but something changed with the last model and I was getting terrible blisters. No issues with the Topo's. I run in Saucony Everun Guides for the road. Transition to the the Topo's was no problem as the Saucony's and Hoka's were 4mm drops.
Ok.. so I have never used a zero drop shoe. I have been a die hard Nike user.. specifically the Pegasus. But I have improved in my running since watching you guys and implementing some of the techniques. I have a really long way to go but I’m trying. I saw this video and I thought I’d give it a shot. I bought some Altra/torins. I was going to use them only for my races. I thought I’d better try them out so I knew what to expect plus break them in. I had zero expectations. I will have to say it was a whole new game. It made my gait different in a good way.. unexpected. Also I could tell the feet muscles were working differently. I don’t usually share but I really was amazed that there was such a difference. Who knew! Thanks guys for your continued work to help us become better.
I have been using Altra Torin for about 8 months and will never go back to other shoes. After doing about a couple of months of adaptation with a fairly slow run, now I am fine with this type of shoe.
Zero drop minimal is also another beast. I prefer 6mm sole zero drop like Xero shoes and Vivobarefoot brands. I went from hokas to zero drop cold turkey, that was a mistake but once I learned and adapted slowly to the point where wearing anything with a heal and cushioning would feel very uncomfortable. After going zero drop minimalist full time my knee pain is gone and my plantar fasciitis is totally gone too. My calves are definitely more muscular too.
Excellent video - thanks! I started running in Altra again without making any sort of transition plan and have had some trouble. I knew something was going on but wasn't able to articulate exactly what was happening! This video was very helpful. I'm a huge fan of Altra and want to continue with their products. Love the wide toe box!
Thanks for this video, brand new to this whole zero drop world, bought a pair of Merrell Trail Glove 4's, hoping for the best. Also, btw your dog is too smart, literally moved out of the way when more people with their dogs started walking by 😂, awesome.
Excellent advise! I went from 3 years of daily barefoot sandals to running in barefoot shoes and the asphalt/ concrete and felt like I shattered my feet and knees!😢 Had to back way up and after a long healing and rehab I started the 2 shoe and slow approach. I still add the extra cushion on hard ground. I still love my zero drops.
Loved the video. I've been using Altras for over a year now, but still use my Nike Zoom Vaporfly's for races with no ill effects thus far. I love your dog, best behaved as always, and clearly loves to run.
I have been running, coaching and selling running shoes for over a decade now, so I have a great insight on this transitioning subject. I also wrote many articles on it. The secret : "If you do not change 100% of all your lifestyle shoes to a zero drop wide toe-box shoe, you will never be able to permanently transition to any barefoot "mimicking" running footwear ! " - period !!! The human body stays elastic on full range of motion, only if an anatomically correct position is maintained through long periods. It is because of the lack of vascularisation and the high possibility of calcification in tendons and ligaments. They do not stretch on a way like muscle do. People hunched over cannot do overhead squats. People sitting a lot in chairs, most likely cannot go ass to grass. If your achilles tendons are shortened by only 5mm, but mostly likely 15mm, all day long, running 1h a day in VFF/Altra and doing some 45minute ankle drills will do absolutely nothing, towards making you less injury prone while wearing zero drop shoes. They will help, in case of mobility and health, but a snap, elongation, fibre inflammation, plantar fasciitis, mortons syndrome can pop up anytime ! I say this because, there are some runners, who can effectively transform into an Altra or Vivo shoe and maybe can maintain it for 1-2-3 years. But boom, still something will happen and they go back to elevated heal shoes. I know literally zero person who has been running in zero drop shoes exclusively for more than 3 years. It is because we cannot counter balance 15hours of bad posture with 1-2-3 hours of correct running form and exercises. 3mm / 4mm / 6mm - yes, but not zero and definitely not zero and no cushion. My advice is change lifestyle, including nutrition, hydration , posture, full range of motion functional movement patters and so. Then change lifestyle shoes. Then change running shoes.
Changed to zero drop Merrell’s full time 4 years ago, for running and daily. I started with smaller easy runs and worked into full time daily use. I am only out of zero drop on the rare occasion I dress up for a conference or meeting. I can’t imagine wearing anything else.
Very good point about thinking primarily about what we wear everyday which makes the biggest impact. One thing you forgot to mention in the whole transition journey is also spending as much time barefoot as possible (actual barefoot, not just wearing barefoot-mimicking shoes). Barefoot hiking is fantastic to strengthen feet, I just wish I lived in a country where the climate had more warmer months and that I lived closer to the beach. I can now manage about 15 mile hikes barefoot even when some of those miles are rocky ground and hills/mountain.
I only wear 0 drop shoes. I have two pairs: one for running and other active things and another for more classy or day to day occasions. Going 0 drop 100% of the time has done wonders for me.
Yeah. When you use a confortable zero drop shoe it is easier to adapt. But if it is not, like the mizuno's universe 5, for example, you can get injured if you don't be cautious. I use it only for competition.
Good info wish I'd have found this video a tad bit sooner than I did, I figured after a weekend of walking in my new Altra's I could go out and do my normal 5 mile trail run, not the smartest thing I've done that's for sure, going to start incorporating your ideas now, thanks!
I have been in Topos for two years now. Going to start adding in shoes with more supports for recovery/base runs. To say “transition without dropping mileage” indicates to me that you do not necessarily run fast. Tell me how to transition without losing speed and without ankles on fire at night. My calves and achilles tendons did adapt mostly, but strides, tempos, intervals, flies, etc faster than about 3 km/hr causes major achilles tendonopthy. I wear barefoot minimalist shoes for walking all day and have done so for years. Running fast is going to be hard on your feet and legs, hence why you see elite runners wearing well-cushioned shoes at least on those recovery runs. If I just jogged on trails I would be fine.
I transitioned to zero drop Altras (Escalante 1.5 for road and Superior 3.5 for trail as I want to feel the terrain) back end of Sept and I'm now up to the 10-15K range. Taking a while but my calf muscles now look like they've swallowed an avocado when I spring off them, they're getting a lot stronger! Started off short distances then mixed in with my old 8mm shoes on a rotation, just about ready to ditch them now.
@@Raptors0524 Bit of a late reply, sorry! I walk around in Torins or Escalante Racers. Have a pair of Kayentas I use on the rowing machine. Also have a pair of Vivobarefoot shoes for the office when I can't wear trainers.
I've ran 10 years with the really heavy brooks beast. Never really was fitted for that but it's been a decent shoe for me. I just grabbed a running shoe when i started running. I decided to go get something lighter and a shoe that is better for my feet. Got the Torin 4.5 plush. Ran 10 miles twice so far this week. They feel awesome and 0 pain. I guess i better switch up with my old shoes to prevent injury though
On my third pair of Altra Torin. Sometimes use vivo barefoot in summer for park runs, lovely and lite, just like rubber socks. Took me about 8 months to transition to the point it is natural again and didn't cause odd aches afterwards.
I didn't really need much of a transition period, but I was also doing a lot of foot and calf exercises and stretches for a while to deal with plantar fasciitis.
This is really interesting, i've never run in zero drop shoes but I gather it promotes a more natural running style? As you say that adaptation and transition is key to the move!
This explains why I struggle to find shoes that fit! I have 3 pairs of vans that are completely flat, and one pair of merrells unifly all out blaze which are the only shoes that I have found that have fit. Oh and a pair of Nike Air Jordans that were also nice and wide and flat. I just found out about this 'zero drop' name. Basically it's a properly designed shoe that is comfortable! I literally have wondered why shoes push my feet in weird directions when I try them on in the shop. I could instantly feel they hurt my shins, knees and lower back, and feel EXTREMELY unnatural to walk in! I just need a wide size 12 shoe that is flat. Proving to be VERY difficult to find! Waterproof would be nice too, since I'll be running on trails and around the edges of muddy fields.
Do we have any long-term studies substantiating that these shoes are better when it comes to degenerative processes? Stronger feet isn’t the same as less arthritis.
I just purchased a pair of Altra Lone Peak 4s for the trail. I currently use Newton Fate’s for the road and they have a 4.5 mm drop. No issues yet with my Achilles, although I have had that in the past with zero drop. I’m currently just running about three miles in the Altras. I really wanted to move to Altras since they have the wide toe box. Once my Fate’s wear out, I’ll try moving to the Escalante.
I did not like the Escalante's. But Topo makes a sure with a wide toe box that is supposed to have better build quality than Altra. I like my Topo's so far.
ive also just picked up lone peak 4s and did what you arent supposed to a 33km race up the side of a mountain out of the box pretty much, no blisters no issues, they fit true to their road companions so easy to buy online as well if live somewhere like NZ where we have one stockist price gauging us
2010 I went with Vibram five fingers. I love them. First two miles speed work outs no problem. Four miles hill work out, OMG calf's sore like crazy for two days.... But I love them.
Went from a 10 to 4 drop and got knee problems. Unfortunatly the shoes specialist didnt tell me that I had to adapt to my new shoes. I went to running specialized store with my old shoes....
She wasn't overstriding, and barely set her heel first. Also, she was going rather slow and rolling through her stride pretty well. No need to bash people for going out there and doing what they think is best for their body. Why don't you celebrate her for trying to take responsibility for her well-being, instead of shaming her for something she probably isn't even aware of?
I made the mistake of not properly transitioning to 0 drops. Ended up with nasty shin splints and metatarsal pain. Now, I’m going back to my old 12mm drops and rotating in my 5mm and the 0mm periodically to see if that helps. Seems to be working, but it’s disappointing to have to barely use 3 of my 5 pairs of running shoes :(
I originally started switching to the Lone Peak trail shoe. I didn’t have a lot of issues when running trails, mostly muscle pain in legs from using new muscles. I got the Torin for road running and my ankles and feet have been hurting a lot. I’m working on transitioning but feels like maybe the shoes aren’t the best fit. Is there a road shoe that is comparable to Lone Peak? Also my feet are very flat and I have no arch so I am questioning whether it might be too much for my feet to run on the road without orthotics or more support? Any ideas? Have you seen success with very flat feet ? Is there a better road shoe for very flat feet? Thanks!
I have very flat feet and I transitioned to full minimalist years ago and have ran several marathons since (most in minimalist and one in Altra Escalante 2, the only cushioned shoes I enjoyed since transitioning, the Torin just felt strange to me.)
Thanks for the great videos! I've really enjoyed the channel. I currently run in the Altra 2.5 and want to get the new 3.5 version. Do you know how the sizing is on the 3.5s? I have Escalantes in size 12 but I heard the Torin 3.5 run a little shorter than the Esalante.
Not sure if I want to go 100% zero drop. I run now in a 4 drop and 8 drop. Both pairs need to be replaced soon. Thinking about a Hoka and a new Balance Beacon. Hoka I know is a 5 drop, pretty sure the Beacon is a six. I would like to try a pair of Altras for recovery days to help stretch things out.
Switch slowly... I guess i didn't... Lately i running in 8mm drop, but i have shoes ranging from 4-12mm. Not long ago i was going on a trail race. Guess what, forgot my shoes. Just happened Altra was sponsoring the event, they had some slightly used, but new pairs for $50. I picked up a pair and ran the race (~13km trail) in them. I did great, no injuries or soreness other than the expected. How is that possible? (Not an athlete, just an amature 44yrs old runner, who runs less than 3yrs...)
13km isn't really that far to do a single run in them, especially if you have been doing some training, if you were do regular 13km runs with no adjustment you would notice strain in the new muscles for sure, I had a similar experience as well, i took 6 months to transition and it wasnt long enough
Yes, it was a one off. The shoe is in the car in the "let's find a park if i have an extra hour accidentally" bag. Couldn't use it yet... I regularly running 13km or more, i guess if i were putting in my weekly distance, would be sore. Thanks for the advice!
I’ve been following outdoor footwear and making minimalist footwear since the 70’s. Please everyone, drop the footwear misnomer “drop”. “Drop” was made up a dozen years ago by someone who didn’t know about industry standard references to heel height for lasts and shoes. Marketers then seized this new buzzword to draw more consumers. Try this: substitute the word “heel” where you now say “drop”. Zero-heel, not zero-drop. 5mm-heel, not 5mm-drop (whether a wedge or step heel). You’ll be historically accurate and consistent too; no one goes out on the town and comments how nice the ladies look in their cocktail dresses and “high drop shoes”.
I have a knee injure and my doctor said to do not stress it (too much), not sure if changing to zero drop will benefit or will make it worst.i've been using Adidas boost for years. Any suggestions?
Is there any benefit to adding a zero drop into your rotation of shoes but not committing 100% to a specific drop? Is it an all or nothing type thing with zero drop?
I transitioned into barefoot cold turkey a couple of months back and I started being barefoot for 80% of the day. I have these tight calves and heel pain since a month. I think this is because of sudden overloading and I should have transitioned slowly. How do you think I can fix that ? Go back to wearing slippers/shoes and then start slowly. Would that help ? I would appreciate any suggestion/advice.
So I got some Escalante 2.5. I havent run in a long time, but i decided to start again with a couch to 5k program. Do you think that is a good a idea? I will add that i spend almost all my time at home (on mental health leave) and am basically constantly barefoot except for a long walk I do in new balance 574s, Vans authentics are often my shoe of choice too. Basically always been barefoot as soon as I get home since i was a child. Since my mileage is zero, I imagine that the slow build up of couch to 5k should be gradual enough to start running in zero drops. Thank you for your time if you get a chance to see this!
I have found it so extremely slow and hard to increase my mileage wearing zero-drop shoes. The amount of soreness I feel after running in these takes me out for at least a week. Been doing this for probably 6 months now.
Question I run in 5 fingers 0 drop to Nike of 10. I run in all as tools. Is that better or should I work to run in all zero drop. For me barefoot shoes vapor gloves or vibrams is about 6-10 miles. Altria feel sloppy for me
I have had knee issues after starting road running withing 2 years; later discovered a grade 3 meniscus tear, post which I had to stop running; I have gradually recovered from my injury now & hence performance isn't a criteria for me but avoiding injuries is. What impact does heel-toe drop has on knee/ ankles. Now that I am returning to running again (I am doing 5kms once a week currently) Any specific shoe/ heel-toe drop level recommended? Any other precautions you would suggest?
I've been considering hard making this change, but nervous about it so putting it off until after this running season. Food for thought here, hopeful I can make the change earlier without negatively effecting my upcoming trail ultras.
I live in a tropical country and wear flip-flops (thong sandals) predominantly, and also am always barefoot when at home. I can run barefoot at the beach with no issues, and I currently use 4,5, and 6mm shoes. I wonder if a transition to zero drop running shoes would be less problematic for me?
I just wore barefoot shoes for the first time today. I felt every rock and stick I stepped on. Does it get more comfortable or should I just use regular shoes?
Good video. And very timely - thank you! I've also been considering low and zero drop shoes (esp. the Altra Escalante) to improve my running form - footstrike/cadence. I've only been running about 4 months - would you recommend this? It seems the perfect time to me (before I get into any bad habits) but unfortunately there seems to be a lot of snobbery surrounding the use of Altras judging by some of the comments on RU-vid. i.e. I'm not an elite runner, but how can I ever become one if I don't start somewhere?! Also, is running with zero drop a bit of a one way process? Would I be better interchanging the Kinvara (for example) with my normal 10mm drop shoes? Thanks in advance for your advice!
John Munro good questions here for sure. I’m not opposed to interchanging shoes esp if you feel that helps you keep up with your running and hitting your race goals. As mentioned “it takes as long as it takes” so make this process and transition work best for you. Stay tuned for parts 2 and 3 later this week!
Yeah having been through it I used to mix my shoes up between zero and 12mm motion control, it becomes pretty obvious quickly that the motion control shoes really constrict your running form. I took 6 months but should have taken 9-12 before going completely zero drop, I also did it in Vibrams before altra was around though so it was pretty extreme
Zero drop aside the Altra's toebox will make other shoes unwearable I have started using wedges on the long runs, their lone peak trail shoes, the one, the provision and the torin are all in my run rotation and they are awesome
That’s a route most of us are not interested maybe because people are overweight, have back pain , are heel strikers or just because we don’t want to sacrifice comfort to run a little faster , there’s plenty of shoes in market for everyone style and definitely the advantages that you mention aren’t for everyone and that should be mention on the video
Running barefoot is a completely different animal. I would recommend just walking around your house barefoot as much as possible to help daily movements as well as running.
H Y P H Y but it seems like if zero drop was truly a better setup elite runners would jump on board for a competitive advantage. I suspect elite runners have significant say on what is designed for their training.
It just seems like elite runners have a significant say in the design of what they run in. If they could runner better in zero drop why wouldn’t they? Are they seeking a competitive advantage?
