ethiopian wrote:
After reading "Anatomy for runners", I am kinda sold on zero drop shoes and plan to transition slowly to them (within a year). However, I don't understand why the best elite marathon runners don't use them if they were so much better?
I think some ultra dudes like Zack Bitter use zero drop, but don't remember seeing anyone winning a marathon or half wearing one. I don't think Nike/Adidas even have zero drop road running shoes.
Any thoughts?
I suspect you and several of the response comments may be conflating zero drop shoes with minimalist shoes. The drop aka heel drop refers to the difference in stack height between the heel and the forefoot. Zero drop shoes are not necessarily low stack height or less cushioned shoes as they may be well cushioned both under the heel and the forefoot. Minimalist or so-called barefoot shoes have low or zero drop but the converse is not true. Altra, Hoka, On Cloud etc. make well cushioned (non-minimalist) shoes with zero or low drop.
It is unclear based on known data if the drop by itself makes much difference to running form or speed or injury risk provided the shoes are well cushioned in the forefoot.
But minimalist shoes and their extreme counterpart, so-called barefoot shoes, or the even greater extreme of running literally barefoot will likely either injure you OR limit your speed. You will probably be fine with minimalist shoes at recreational running speeds provided you ease into them slowly. However, despite all the debate about whether we need shoes at all for recreational running, nobody advocates sprinting or even competitively running distance on track or road barefoot. Although cases of elites like Abebe Bikila exist for winning a marathon barefoot, he was probably the exception, not the norm, for competitive road running, and even he switched to shod running because of injuries. There is a reason even the Tarahumara wear sandals for protecting their feet.
The nature of our lower body physiology is such that the faster you run, the higher the vertical impact forces are on your feet even though it is the horizontal projection of that force vector that actually keeps you moving forward, i.e., in order to increase either or both of stride length or cadence — the only two ways to increase speed — you are forced to also increase vertical impact forces. Cushioned shoes help dissipate the impact forces through your posterior chain more effectively compared to the alternative of your feet beating more of the brunt.