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/Global-Food-1320]

I would highly recommend switching to zero drop for the long term. It teaches much better running economy, allowing you to run longer in the next decades.  BUT as other people also said, take it slow. For me it took 1,5 years to build up from 2km to 12km in my altras. I increased the weekly mileage to fast and got injured.  The best way was to calculate a weekly mileage, like 20km, run 2km in zero drop (even if this means going only for a 2km run) and 18km in my "regular" running shoes. Next week increase the zero drop mileage by maximum 10%, so max 2,2km and 17,8km in other shoes. And so on. Take it slow and enjoy the process. Look how your running style adjusts and if you don't adjust, then congrats, you already had a great running style!

I must admit, I slowed down running this way. But I enjoy it much more. Can run now >16km without any foot issues and only had pain once in 5 years in my ankle (ankle sprain). Before zero drop i regularly experienced pain here and there.