This document provides summaries of three low-drop or zero-drop shoe options for different activities: the Brooks PureConnect 2 for long runs and plyometrics with a 4mm drop; the New Balance Minimus 80 for trail running with a 4mm drop; and the Vibram EL-X for weightlifting with a zero drop. It then discusses how low-drop and zero-drop shoes allow the feet to work more naturally compared to standard shoes with a 12mm drop and can improve performance by activating more muscle fibers and reinforcing proper form.

1. 20 MENSFITNESS.COM FEBRUARY 2013
AMan’s World EVERYMAN | LIFE | TRAINING | CARDIO | EATING | SPORTS | ACTION | LOOK | PURSUIT | RIDE | STRESS | KNOWLEDGE
ROAD RUNNING
& PLYOMETRICS
Brooks
PureConnect 2
4MM DROP
● When you’ve got a
long run or an intense
day of plyometrics
ahead, your feet need
more support—ideally
lightweight, low-drop
protection that won’t get
in the way. This upgrade
in the Brooks PureProject
line is the best of both
worlds. Its featherweight,
springy BioMoGo cushion
contours to your foot
instantly but still comes in
at only a 4mm drop. The
combination of comfort
and functionality makes
these a top pick.
$90, brooksrunning
.com
OUTDOORS/TRAIL
New Balance Mini-
mus 80 Multisport
4MM DROP
● Spatial awareness
(proprioception) and the
mind-muscle connection
skyrocket the closer you
get to barefoot. And on
uneven surfaces in the
outdoors you need to
achieve that without the
bulk. The Minumus 80
has a lightweight, grippy
Vibram outsole and only
a 4mm drop. It sports
the same flex as other
minimals but has a slightly
stiffer suspension that
better supports the lower
legs and ankles around
twisty terrain, says Mark
Cucuzzella, M.D., of the
Natural Running Center.
$100, newbalance.com
WEIGHTLIFTING
Vibram EL-X
ZERO DROP
● When greats like
Arnold Schwarzenegger
pass up shoes for bare-
foot lifting, who are we to
argue? Eschewing excess
simply works. Ground
feel and stability are key
when setting a personal
best. But since shoes are
mandatory in most gyms,
the zero-drop Vibram
EL-X is your best bet. It
delivers unmatched grip
and foot articulation in
the brand’s lightest ver-
sion yet. No frills means
no setbacks. We just
can’t guarantee you’ll look
like the Austrian Oak.
$75, vibramfive
fingers.com
→Today’s sneakers are shedding the padding
and allowing your feet to work the way they were
designed to. Athletes like basketball legend Wilt
Chamberlin (who wore zero-drop Chuck Taylors)
discovered the low-drop secret early on: Your feet
need feedback. Better ground contact activates more
muscle fibers, increases foot flexion and torsion, and
reins in your form. But to find the drop best suited to
your training, you need to cut through the fluff.
The term drop refers to the difference in height
between the heel and the forefoot. The 12mm drop
on most kicks encourages a heel strike rather than
a mid-foot strike, which in turn increases impact on
your knees. Low-drop shoes (7mm and below), by
contrast, create more dynamic movement with less,
resulting in a more natural stride.
We’ve rounded up the best zero- and low-drop
options out there so you can start gaining a lot
more with a little less.
ENTER THE
DROP ZONEInstantly boost your strength and watch your gains
skyrocket by changing the heel on your shoe.
BY CAT PERRY // PHOTOGRAPH BY CLAIRE BENOIST
BEST MULTISPORT
Adidas AdiPure Gazelle
● Elevate your form and performance
with the low-flying AdiPure Gazelle.
Perfectly engineered for running,
weightlifting, or plyometrics, this
6.3-ounce minimalist shoe with a 7mm
drop is the new ace in your gym bag.
The sock-like uppers on the Gazelle
sweep across your toes and instep
for 360 degrees of support, while the
ultralight midsole distributes force
across the forefoot and promotes an
optimal running gait. Slip these on
and watch your game take off.
$100, adidas.com
SHOEOFTHEMONTH
Stretch It
→ Transitioning to low-drop shoes should be
gradual, and static stretching after training is key.
To stretch your soleus and Achilles tendon (and
reduce the risk of tight plantar fascia), use the
“Burrito Roll” stretch: Stagger feet about two feet
from a wall; place a rolled towel under your leading
big toe. Press hands against wall and hold for three
minutes each foot, five days a week. Jay Dicharry,
M.P.T., director of biomechanics at Rebound Physi-
cal Therapy, says to allow 10–12 weeks for results.
MAD MAX
Your VO2
max
can improve 1–2%
for every three to
four ounces you
shed in shoe
weight.
PE
RFORMAN
CE
A W A R D S
MEN’S
FITNESS
2013
MF0213_EM_CARDI.indd 20 12/17/12 2:39 PM