If you’d like to go for minimalist or barefoot running shoes but your worried about the transition. Taking a step down in heel to toe drop will help get you to zero drop in a staged and controlled way.
This guide will help you choose the best running shoes with a 4mm heel drop for you.
If you’re in a hurry, here are some of the best 4mm drop shoes currently on the market:
- Fresh Foam X midsole foam with approximately 3% bio-based content delivers our most cushioned Fresh Foam experience for incredible comfort. Bio-based content is made from renewable resources to help reduce our carbon footprint
- Toe Protect technology helps protect feet from rocks, roots and debris
- Synthetic/mesh upper provides increased breathability
- Two-part midsole offers enhanced durability
- 4 mm drop; due to variances created during the development and manufacturing processes, all references to 4 mm drop are approximate
- Every rep. Every step: Whether you’re testing your limits at the gym or on the road, the Freedom 5 is built lower to the ground for stability, agility and speed.
- Super cushioned, super power: Ultralight PWRRUN PB gives you incredible cushioning and rebound no matter what your routine holds.
- A design as bold as you are: Designed for your workout and beyond, the Freedom sports a bold look that’ll make you stand out wherever you go. Lighter Footprint: This style is vegan and contains recycled upper materials.
- Whether you’re testing your limits at the gym or on the road, the Freedom 5 is built lower to the ground for stability, agility and speed.
- Ultralight PWRRUN PB gives you incredible cushioning and rebound no matter what your routine holds.
- Designed for your workout and beyond, the Freedom 5 sports a bold look that’ll make you stand out wherever you go.
- Padded rear collar pad for achilles comfort.
- 5 mm POWER FOOTBED for underfoot cushioning.
- Engineered knit upper for a sock-like fit and flexible feel.
- Zero-drop, non-elevated sole for proper posture and balance.
- Sticky-grip rubber outsole combines grip, traction, and durability for trail-ready performance.
- New 4D GUIDANCE SYSTEM: Helps provide adaptive stability
- A revamped midsole with FF BLAST PLUS ECO cushioning and a 4mm stack height increase:
- New PureGEL technology: Strategically positioned below the heel for a smoother ride
- Feels light and springy: Updated with our ultralight PWRRUN PB cushioning that takes energy efficiency to new heights.
- Stays with you: From a treadmill class to bootcamp, this shoe’s slightly wider base and strategic stabilizers ensure you have the confidence to give every interval and every rep everything you’ve got.
- Style that works: The crafted details—a suede tongue, debossed logos, and hidden reflectivity—make for a truly high-performing shoe that can be worn all day.
- Lighter Footprint: This style is vegan and contains recycled upper materials.
- Smooth SPEEDROLL technology is effortless speed and addictive forward motion you can rely on daily.
- Energy efficient PWRRUN PB technology features superfoam cushioning that snaps back.
- Improved design has zonal engineered mesh and integrated tongue for a connected, secure fit.
- Step into our newest SRS (Super Responsive Sockliner). We dare you not to bounce.
- Re-engineered Plate- Vertical reinforcement to add torsional rigidity, while maintaining flexibility through the forefoot.
- No insole, 4mm non-removable footbeds bringing a close-to-the-ground for the full barefoot experience.
- 9mm stack height (including 5mm rubber outsole) enhanced ground connection designed for a true barefoot feel.
- 0mm drop helps improve posture and overall alignment to build foot natural strength and stability.
- A wider than average toe box provides a relaxed fit and natural stride control that’s ideal for walking.
- Stretch fit mesh upper with molded sidewalls give a glove-like fit for enhance stability and support.
- Fresh Foam X midsole foam with approximately 3% bio-based content delivers our most cushioned Fresh Foam experience for incredible comfort. Bio-based content is made from renewable resources to help reduce our carbon footprint.
- Engineered mesh upper
- 4 mm drop; due to variances created during the development and manufacturing processes, all references to 4 mm drop are approximate
- 100% comfort in every detail
- The Kinvara 13 was literally designed for speed. Its beveled midsole and new midfoot contouring deliver a smoother, faster ride
- Its re-imagined upper is made with a single-layer mesh, giving you a lightweight feeling and even more breathability
- We created the lightest Kinvara ever to help you truly take off.
Table of Contents
Buyers Guide
There aren’t many recreational runners who naturally prefer a 4mm drop in their running shoes. Those who do own a pair of running shoes with a 4mm drop more than likely have them for a specific reason. Such as:
Shoe Rotation
Most running shoes have a drop between 5 and 10 mm. I have a pair of both that I change during the week to try to avoid an injury. Running mile after mile in the same shoes over pretty much the same routes week in week leaves you prone to an injury caused by that repetition.
Changing things up a little with the heel to toe drop changes things slightly. The theory being that you’ll use your muscles in subtly different ways and the chances of an injury caused by repetition is reduced.
Introducing a pair of 4mm shoes into my rotation hasn’t crossed my mind as there are so many more options if you look for 5mm and 10mm drop shoes. But there’s no reason you couldn’t add 4mm drop shoes into the mix.
Transition To Zero Drop Running Shoes
If you’ve read born to run you may want to go zero drop barefoot minimalist tomorrow. Some people can make that jump easily but there are more people who tried and got injured and went back to a cushioned shoe.
I think there’s a place for both schools of thought in the world and it depends on what sort of runner you are. If you’re a casual runner who maybe runs now and then, avoid the barefoot brigade. If your getting more serious about your running there’s no doubt that zero drop or barefoot running will bring benefits in the form of foot and leg strength.
Think about using a 4mm drop shoe as a gateway running shoe to the barefoot world. When you get them run around the block slowly and see how your legs and feet feel straight after and the next day. Go back to your ‘normal’ running shoes for the rest of the week and try running a little bit further the following week.
Essentially transition slowly and come up with a plan that works for you.
Stack Height
We tend to think of these low drop or zero drop running shoes as being at the opposite end of the spectrum to a maximalist shoe. This is true of many running shoes with a lower drop but there are those out there that still have plenty of cushioning in the stack.
The extreme example of that is the Nike AlphaFly Next%. Nikes flagship carbon plated marathon racing shoe. However my focus here is for a daily training running shoe.
A 4mm drop shoe with a good stack of cushioning could help make the transition to more extreme racers. For those wanting to transition to the barefoot world this is probably a step too far.
Other Considerations
There other benefits to a running shoe with a 4mm drop, such as:
Versatility Of 4mm Drop Running Shoes
Before the COVID-19 pandemic, my Saturday morning routine consisted of attending parkrun and a gym session. While my Hoka Clifton 6’s were the perfect choice for a high-speed run with like-minded individuals, they could have been better for the gym.
I began packing an old pair of Asics with a firmer midsole better suited for gym workouts to address this issue.
However, I soon realized that minimal 4mm drop shoes would have been more suitable for the gym. Despite this, I am unwilling to part with my beloved Hokas, so I will pack a second pair of shoes to ensure I am prepared for my parkrun and gym sessions.
Stretching and Strengthening Exercises for Runners Wearing 4mm Drop Running Shoes
Stretching and strengthening exercises can benefit runners wearing 4mm drop running shoes. One effective stretching exercise is the calf stretch, which involves standing with your hands on a wall and stepping one foot back while keeping the heel of the other foot on the ground.
It would be best to lean forward while keeping your back leg straight until you feel a stretch in your calf and Achilles tendon. Hold the stretch for 15-30 seconds and repeat on the other leg.
Additionally, strengthening exercises such as toe raises, and calf raises can help improve the strength and flexibility of the muscles in your feet and lower legs.
These exercises can help prevent injuries and improve running performance. It’s important to incorporate stretching and strengthening exercises into your regular exercise routine and consult a medical professional if you experience discomfort or pain.
Taking a proactive approach to stretching and strengthening can help keep your muscles healthy and prevent injuries while wearing 4mm drop running shoes.
Types of Runners Best Suited for 4mm Drop Running Shoes
While 4mm drop running shoes can be suitable for most runners, they are especially well-suited for runners who want to improve their running form and reduce the risk of injury.
Forefoot and mid-foot strikers, who land on the ball or in the middle of their foot, can benefit from the natural foot strike encouraged by 4mm drop running shoes.
Additionally, runners looking to transition to a more natural foot strike or who are interested in minimalist running may find 4mm drop running shoes a good option.
However, it’s important to note that runners with a history of lower leg or foot injuries should consult a medical professional before transitioning to 4mm drop running shoes.
Choosing the right type of running shoe based on your individual needs and running style can help improve your running performance and reduce the risk of injury.
How Do 4mm Drop Running Shoes Improve Running Form?
4mm drop running shoes can improve running form by encouraging a mid-foot or forefoot strike.
When you land on your mid-foot or forefoot, your foot is more natural, which can help reduce the impact on your heel and lower leg.
This could help improve running form and reduce the risk of injury.
Additionally, 4mm drop running shoes can help improve balance and stability by promoting a more natural foot strike. This can lead to a more efficient stride and improved running performance.
By wearing 4mm drop running shoes and incorporating proper running form techniques, you can help improve your running form and reduce the risk of injury.
Slow Transitioning to Great 4mm Drop Running Shoes
Making a sudden and drastic change to your running shoes is generally only recommended if you have encountered a significant issue with your current pair.
Switching shoes with vastly different characteristics can lead to discomfort, pain, and even injury.
Therefore, taking a slow and steady approach is essential when transitioning to a new pair of running shoes.
This means gradually incorporating the new shoes into your routine, starting with short runs and increasing the duration and intensity.
It’s also essential to choose shoes that are intentionally different from your current pair based on your needs, such as a lower heel-to-toe drop or more cushioning.
By taking a gradual and intentional approach to switching out your running shoes, you can help prevent discomfort and injury and ensure a smooth transition to your new pair.
A Good Achilles Tendon Stretch
A 4mm drop running shoe can give you a good Achilles tendon stretch by encouraging a mid-foot or forefoot strike, which can help stretch the calf muscles and Achilles tendon.
When your foot lands on the ground with a mid-foot or forefoot strike, your calf muscles and Achilles tendon are stretched as your foot rolls forward.
This stretching motion can help improve flexibility and reduce the risk of injury.
By wearing 4mm drop running shoes and incorporating regular Achilles tendon stretches into your exercise routine, you can help keep your muscles healthy and prevent injuries.
Plantar Fasciitis
Wearing a lower drop running shoe can help build up strength in your foot, effectively preventing plantar fasciitis.
However, it’s important to note that if you have previously experienced plantar fasciitis, seeking proper advice is crucial before transitioning to radically different running shoes.
Changing your footwear without proper guidance can increase the risk of discomfort, pain, and injury. Therefore, it’s recommended to gradually incorporate lower drop running shoes into your routine, starting with short runs and gradually increasing the duration and intensity over time.
By taking a gradual and intentional approach to switching to lower drop running shoes and seeking proper advice, you can help prevent plantar fasciitis and ensure a smooth transition to your new footwear.
Ask An Expert For Help
Any doubts or concerns about what you are planning on doing, ask an expert. Bare in mind that if you ask someone wearing their Vibrams you’ll get a radically different answer to someone who’s wearing a pair of Hoka Bondi’s.
Final Thoughts on The Best Running Shoes With A 4mm Heel Drop
Whatever your reason for wanting to run in a pair of 4mm drop running shoes, make the transition slowly.
If you notice any signs of pain immediately after your run or the next day. Leave them a couple of weeks before you try to run in them again.
Frequently Asked Questions
Can I go from running in a show with a 10mm drop to a shoe with a drop of 4mm or less?
It can be done but should be done carefully. If you’re not a careful type of runner you may want to avoid such a radical change.
Why do running shoes have different heel to toe drop?
Every runner is different. Some people prefer to have more of a drop than others. It’s a personal preference often informed by events and shoes of the past.
What are 4mm drop running shoes?
4mm drop running shoes are shoes with a heel-to-toe drop of 4mm. This means that the difference in height between the heel and the toe of the shoe is 4mm.
What are the benefits of wearing 4mm drop running shoes?
The benefits of wearing 4mm drop running shoes include improved running form, reduced risk of injury, and increased stability.
How do I choose the right size of 4mm drop running shoes?
To choose the right size of 4mm drop running shoes, you should measure the length and width of your feet and consult the size chart provided by the manufacturer.
What are the different types of 4mm drop running shoes?
There are many types of 4mm drop running shoes, including minimalist, racing, and trail shoes.
Can I wear 4mm drop running shoes for all types of running?
Yes, 4mm drop running shoes can be worn for all types of running, but they are especially suited for forefoot strikers and runners who want to improve their running form.
What should I look for when buying 4mm drop running shoes?
When buying 4mm drop running shoes, you should look for shoes that fit well, provide good support and cushioning, and have a durable outsole.
How do 4mm drop running shoes improve running form?
4mm drop running shoes encourage a mid-foot or forefoot strike, improving running form and reducing the risk of injury.
Can 4mm drop running shoes help prevent injuries?
Yes, 4mm drop running shoes can help prevent injuries by encouraging a mid-foot or forefoot strike, which reduces the impact on the heel and lower leg.
Are 4mm drop running shoes suitable for all types of runners?
4mm drop running shoes are suitable for most runners but especially for forefoot strikers and runners who want to improve their running form.
