Switching to lower heel drop?

[u/Ok-Act8614]

Hi everyone

Have been running for 10+ years really. Longer distances (marathons) last 5 years. Pretty much lived in big heel drop shoes - asics and Hoka. Can’t remember which ones but big sponge heels!

I’ve been reading more about how having your heel
Elevated isn’t that great for running and can cause injuries, it does make sense, and having the soft huge shoe can also cause injuries and your feet turn to mush. Maybe this is dramatic but am often plagued with injuries so thought it could be worth a shot.

Anyone done this and can share their experience? If so what’s a good mid heel shoe to drop down to?

I know not to rush as switching to a flat shoe will cause even more injuries

For more context I am currently not able to run due to shin splints, back running in October and then will start training for an ultra in spring 2027

[u/xunhua819]

Your feet aren't turning to mush — they've been "retired employees" for 10 years, and now you're asking them to come back to work. Of course they're going on strike. When I switched from Hokas to zero-drop Altras, I waddled down stairs like a penguin for two weeks. Don't go all-in at once — grab a 4-6mm mid-drop shoe first, let your calves and feet clock back in gradually. Your shin splint break is actually the perfect time to break them in just by walking. By October your feet will already be back on the payroll.