7 Best Low Drop Running Shoes in 2024

Jovana Subic
Jovana Subic on
7 Best Low Drop Running Shoes in 2024

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The “drop” in road or trail running shoes refers to the difference in height between the forefoot (or toe box) and the heel section. The higher the drop in a shoe, the steeper the angle between the forefoot and the heel.

Low-drop running shoes promote a more ‘natural’ gait. Their overall construction is also a great choice for forefoot and midfoot strikers. This low drop utilizes the lower leg muscles, like achilles and calves. If close to zero, it utilizes the foot muscles the most. Because of this, it's important to be cautious when transitioning to low-drop shoes. We wrote all about it in this guide.

We tested many zero-drop shoes in our lab and on the test runs and picked a few top picks that really deserve all the spotlight. We showcase them here.

How we test running shoes

Here at RunRepeat, we make the lives of other runners easier and more fun. We do in-depth research and tests to suggest the best low-drop running shoes that suit your training and racing needs.

Here’s our following process:

  • We purchase all the low-drop running shoes on this list with our own funds. This is for the sake of transparency and freedom from bias.
  • We cut the shoes into pieces to get accurate measurements of the stack, midsole softness, outsole thickness, flexibility, platform width, and other 30+ parameters.
  • We give our feedback after we put in 30 to 50 miles of running in each model.

Best low drop running shoes overall

Altra Torin 7
82
Good!

What makes it the best?

Altra's Torin 7 offers unwavering confidence and ease across all terrains and paces, making it the ultimate choice for low-drop running. Our lab backs up the sensation we felt: the midsole strikes the perfect balance between cushioning and ground feel while offering energy return that keeps us chasing more miles.

With a negative heel drop of -0.8 mm, it fosters a natural feel and exceptional control, ensuring solid ground contact with every step. The midsole offers a dynamic ride for faster paces while its soft cushioning dampens landing impact. Our durometer reveals a reading of 16.8 HA, 21.1% softer than average.

Enhancing agility, the flexible midsole surpasses the average running shoe by 30.6%, enabling seamless transitions and enhancing comfort. The shoe also weighs a mere 9.0 oz (255g), making it easier to lift our feet.

The undisrupted ventilation in the upper adds to its airiness, making it a refreshing place to be in for long hours. In our lab test, the smoke passed through effortlessly, earning a well-deserved 5/5 breathability rating.

However, the outsole lacks durability and performed worse than average in our Dremel test. Those who prefer shoes with a long lifespan should explore alternatives.

Pros

  • Pleasantly lightweight
  • Versatile enough for tempo session, long runs, or easy days
  • Responsive and energetic midsole
  • Good impact protection
  • Flexible and comfortable ride
  • Very breathable
  • Feels stable underfoot
  • Solid midfoot lockdown
  • No lace bite
  • Great traction over various surfaces
  • Suitable for wide feet
  • Can go sockless

Cons

  • Not ideal for heel strikers
  • Outsole lacks durability
  • Upper feels snug despite being wide
Full review of Altra Torin 7

Best low-drop daily running shoes

Altra Rivera 3
88
Great!

What makes it the best?

The third time’s a charm as Altra Rivera 3 emerged as our best daily trainer among lab-tested low-drop running shoes. With a seamless blend of natural feel, protective cushioning, and energy return, this all-around shoe gave us a fun and forgiving ride. With a slight 1.7 mm offset, we believe it's a great shoe to try before deep-diving into the zero-drop world.

The midsole truly enhanced smooth, free-flowing strides with its modest stack and flexible build that gives a good ground feel. Our 90-degree bend test shows Rivera 3 is 20.9% more adaptive than average, making it versatile and comfortable enough for any distance or pace.

While the 28.4/26.7 mm platform has a below-average heel, we feel we have enough cushioning to protect our feet. Our durometer confirms the plush sensation we noticed — the foam measures 34.7% softer than average. Despite its softness, it's bouncy and energetic, which makes pushing the pace in the Rivera 3 a breeze.

Unfortunately, Rivera 3’s laces are so smooth that they frequently came undone during our runs. We recommend double-tying them for safety.

Pros

  • Great for easy runs
  • Superb comfort
  • Plush cushioning
  • Peppy and responsive
  • Flexible and forgiving ride
  • Unhindered and smooth strides
  • Toebox easily accommodates wide feet
  • Works great as a walking shoe
  • Can go sockless

Cons

  • Lockdown needs a lace lock
  • Laces get untied easily
  • Not great for speedwork
Full review of Altra Rivera 3

Best low-drop speed-training shoes

What makes it the best?

Saucony’s Kinvara 15 is our best low-drop speed trainer because of its featherlight, nimble, and perfectly natural ride. Proven by countless tests in the lab, its minimal cushion, flexible midsole, and light nature kept the experience as effortless as possible. 

With a heel-to-toe drop of 4.4 mm, the platform is 48.8% less inclined than the average of lab-tested shoes. This promotes a natural and relaxed running feel since it isn’t too aggressive. Though the heel and forefoot stacks remain below average, the delightfully firm 23.8 HA cushion protects us from leg strain and unstable strides. 

Less cushioning means more flexibility, and the midsole confirms this with easy maneuverability, keeping us as the main driver of our runs. It freely adapts to our movements. Our flex test validates this shoe needed 53.3% less force than average to be bent to 90°. 

What’s incredible is how airy this shoe feels in our runs. This speed trainer is even lighter than other race shoes! Weighing only 6.8 oz (194g), it’s 26.8% lighter than the average running shoe.

Unfortunately, this isn’t the most durable shoe. With a softer and thinner outsole than average, the rubber is more vulnerable to wear and tear.

Pros

  • Easy on the wallet
  • Feels great at faster paces
  • Really fun
  • Retains classic Kinvara vibes
  • Stable, low-to-the-ground ride
  • Suitable for daily wear
  • Exceptionally lightweight
  • Enhances foot strength
  • Top-notch breathability

Cons

  • Limited to short runs
  • Not ideal for heel strikers
  • Toebox durability
  • Minimal outsole rubber coverage
Full review of Saucony Kinvara 15

Best low-drop shoes for running a marathon

What makes it the best?

With the lab and the streets as our witnesses, ASICS Metaspeed Sky Paris is our ultimate low-drop marathon running shoe. We blazed through grueling miles without the burning feeling with its superior combination of blissful comfort and insane midsole responsiveness. This lightweight marvel delivers nothing but peak performance in our runs.

With a 33.9/32.6 mm stack, we savored the extra cushioning in our runs, notably in the forefoot. Despite its height, this supershoe is one of the lightest we’ve seen at only 6.5 oz (183g)! Its airiness comes from the all-new FF Turbo+ foam with a 21.0 HA durometer reading, offering a wildly energetic experience.

Its late-stage toe rocker design promotes forward momentum for mid-to-forefoot strikers, while its flat carbon plate powerfully launches us to keep us lighting fast. The ASICSGRIP sticky outsole also kept us confident with any direction or weather changes.

Our feet were embraced by the MOTIONWRAP 2.0, a fine mesh structure that proved to be exceptionally breathable and comfortable in our runs. Dotted with ventilation holes even in the heel, it received the highest ventilation score, coupled with a 4/5 durability score. Excelling in both tests is extremely rare in our lab.

However, this shoe only performs best for mid-to-forefoot strikers. Sky Paris’ midsole configuration and narrow 77.8 mm heel make it less stable for rear strikers.

Pros

  • Exceptionally lightweight design
  • World-class energy return
  • Versatile for distances from 5K to marathon
  • All-weather grippy outsole
  • Redesigned, improved upper
  • Incredibly cushioned
  • Perfect for midfoot and forefoot strikers
  • Fantastic durability

Cons

  • Narrow fit
  • Not suitable for heel strikers
  • Less stable than Sky+
Full review of ASICS Metaspeed Sky Paris

Low drop running shoes with the best cushioning

What makes it the best?

In our runs and lab analysis with low-drop running shoes, Altra VIA Olypmus 2 championed the cushioning game. It's designed based on our natural foot shape and has a midsole that ticks all the boxes for stack, softness, and energy return. Its charm is further enhanced with a robust outsole that withstands long distances.

Our runs felt dynamic with the EGO MAX foam. The heel area is a well-cushioned 34.8 mm yet the forefoot surprised us with the highest we’ve seen in the lab: 35.0 mm. This difference results in a -0.2 mm drop, which aligns with Altra’s zero-drop core. Our durometer confirms the soothing cushion is 31.1% softer than average, dampening the impact of every stride.

The FootShape design gives unrestricted comfort and free movement as it mimics our natural anatomy. Our precise measurements reveal the widest part of the toebox is 104.4 mm. What's impressive is its minimal tapering to the 91.1 mm big toe area, 12.8 mm wider than average, ensuring maximum comfort even for swollen feet.

The FootPod technology allows the outsole to flex naturally with us. It proves its strength by showing 33.3% less damage than average in our abrasion test.

However, this shoe will only feel comfortable on cooler days due to its lack of ventilation. Those who run in humid weather should check for more breathable options.

Pros

  • Incredibly roomy toebox
  • Authentic zero-drop design
  • Extremely cushy and soft midsole
  • Superb all-around durability
  • Cozy upper
  • Remarkably stable
  • Ideal for long runs

Cons

  • Limited ventilation
  • Tongue not gusseted
  • Still a bit heavy
Full review of Altra VIA Olympus 2

Best low drop trail running shoes

What makes it the best?

Navigating challenging trails was a breeze in Saucony's Peregrine 14. It’s a light, nimble shoe that maintains our form and control with its leveled platform, flexible midsole, and grippy outsole—the perfect formula suited for trails among low-drop shoes we lab-tested.

For starters, its tough PWRTRAC outsole can withstand any trail condition but its deep 4.7 mm lugs are the true standout feature. Deeper than average by 1.2 mm, it bites through mud, dirt, and snow, with a pattern that secures the ride without bringing the trails home thanks to its shedding capabilities.

Peregrine 14 never burdened our strides because its light 9.4 oz (266g) barely made us feel the effects of gravity, especially compared to the 10.4 oz (294g) average trail shoe. It consists of a heel-to-toe drop of 2.2 mm, 5.7 mm lower than average. With its leveled platform, we have a good sense of the ground to navigate through unexpected bumps.

The uncomplicated midsole flows naturally with our movements. As confirmed with our flex test, its 28.5N force is only slightly below average. Because of its versatile nature, Peregrine 14 is not the most explosive racer on the trail. We recommend exploring other options to satisfy one’s need for speed.

Pros

  • Natural running feel
  • Superb value at just $140
  • Flexible and comfortable
  • Heel security
  • Plusher tongue
  • Cushioned insole
  • Rock plate
  • Highly versatile

Cons

  • Limited energy return
  • Somewhat firm
Full review of Saucony Peregrine 14

Best budget low drop running shoes

What makes it the best?

After a series of tests in our lab, we found that Saucony Kinvara 13 is our best budget low-drop shoe. It’s a more than capable daily trainer for its $120 price. With its focus on comfort, versatility, and ease of movement, it can match or even exceed the performance of its steeper-priced counterparts ($159 average).

Easy on the wallet and the feet, the Kinvara 13 feels airy and our scales confirm this with a 7.2 oz (204g) figure. That’s 23.3% lighter than the average running shoe! We attribute its weightlessness to its minimalist stack, with caliper measurements of 26.9/22.4 mm vs. the 33.9/25.3 mm average.

It features a low 4.5 mm drop, which promotes a relaxed running feel without being too aggressive. We felt agile in this shoe because it follows our movements freely. In our bend test, it emerged 51.2% more flexible than the average. Even torsionally, the shoe surrenders, so we found it versatile for other activities as well.

However, we cannot recommend this shoe for long-distance runners since the minimal cushion may feel harsh for hours of repetitive impact.

Pros

  • Soft and responsive cushion
  • Insanely light
  • Secure lockdown
  • Tongue stays in place
  • No lace bites
  • Breathable for warm weather
  • Reflective elements
  • Sustainably-made upper

Cons

  • Lacks cushion for long runs
  • Too roomy for narrow feet
Full review of Saucony Kinvara 13

Heel-to-toe drop categories 

The heel-to-toe drop is the difference in height between the forefoot and the heel and it is given in millimeters. We calculate it by deducting the forefoot stack height from the heel stack height (more about that later). 

There are 4 heel drop categories:

  1. Zero drop (0mm), 
  2. Low drop (1-4mm), 
  3. Mid drop (5-8mm), and
  4. High drop (8+ mm). 

Low-drop running shoes have a heel drop of 4mm or less, so zero-drop is included. We have covered the topic of zero-drop shoes in great detail here so we will focus on low-drop shoes now. 

You MUST know this before buying low drop running shoes

The heel drop that is recommended for beginners is between 8mm and 12mm. 10mm is the non-written industry standard. The low drop, sitting between 1 and 4mm is much lower than that. And that matters because: 

  1. We usually recommend low-drop running shoes only to forefoot/midfoot strikers
  2. If you’re new to running or you are a runner but you used high-drop shoes until now, it is important to transition to the low drop gradually
  3. Sudden changes in heel drop (large ones, of 4mm or bigger, either direction - lower or higher) are not recommended, especially if you’re training hard and just switch shoes to do your LSD or fartlek run. 
  4. If you’re a heel striker, low-drop shoes might alter your strike. Because of this, it is advised to look for more cushioned low-drop shoes as you transition gradually. Plus, landing on more foam feels better than landing on less foam, at least for beginners who are not used to some ground feel. 
  5. Low-drop shoes utilize your lower leg muscles more. This is important because it means they could aggravate your Achilles/calf/tibia muscle injuries. 

If you want to learn much more about heel to toe drop, we recommend reading our Ultimate guide on heel to toe drop

minimalist-versus-very-cushioned-shoe.jpg

Lab data: heel drop measurements 

To calculate the heel drop, we have to precisely measure the stack heights. In order to do that, we cut shoes in half: this way, we can honor the guidelines from WorldAthletics. 

how-stack-heights-are-measured-runrepeat-lab.jpg
Measuring the heel stack height at 12% of the inner shoe length and forefoot stack height at 75% of the inner shoe length 

Heel drop = (Heel stack height) - (Forefoot stack height). 

variance-in-drop-and-stack-height.jpg
Low drop is not exclusive to minimalist (non-cushioned) running shoes 

Brands advertise the wrong heel drop

To our surprise, the difference between our heel drop measurements and the numbers that brands promote is sometimes bigger than 50% or even 100%. Given how heel drop can significantly affect your running (strike, muscles, everything), knowing the correct heel drop is imperative. 

forefoot-strike-marker-measurement.jpg

In the table below, see some of the biggest differences between the lab-measured drop and promoted numbers by the brands: 

Here are examples of running shoes that are promoted as mid-drop but turned out to be low-drop: 

 

Low-drop running shoes for trails 

Trail running shoes feature lower heel drop due to the varying terrain and a higher need for stability or even ground feel. 

This does not make the transition to low-drop or zero-drop shoes for trails shorter than when changing the drop on the roads. 

However, when dealing with trail running shoes, we must cover the lug depth as that is the biggest indicator of the shoes’ purpose. The lugs can also significantly change the stack height. 

lug-thickness-measurement-runrepeat.jpg
Measuring the thickness of the lugs in trail running shoes

How to transition to low-drop running shoes

Gradually. There’s no recipe that works for everyone because we all have different feet, pronation, foot strike, and personal preferences. It’s always better to do it slower than faster and to slowly incorporate low-drop shoes into your current shoe rotation. 

At no point while transitioning to low-drop shoes, especially zero-drop shoes, should you feel muscle strain or pain. Keep in mind that it’s easier for forefoot/midfoot strikers to transition to low-drop shoes than heel strikers and that such a process can last for months, maybe even longer. 

Author
Jovana Subic
Jovana Subic
Whether it's a vertical kilometre or an ultra, climbing in the Alps or exploring local mountains, Jovana uses every opportunity to trade walls and concrete for forests and trails. She logs at least 10h/week on trails, with no off-season, and 4x more on research on running and running shoes. With a background in physics and engineering management, she prefers her running spiced with data.