Heel-to-Toe Drop in Running Shoes – What It Means for You

The drop in running shoes is one of the parameters that determines their construction. The drop value, which usually ranges from 12 to 0 millimeters, determines the difference in height between the heel and the midsole. Why is this important? What is the significance of a high drop and what does a low drop affect? Which drop is right for you? I will try to explain.

What is a drop?

Drop is the difference between the height of the midsole under the heel and the height of the midsole under the midfoot. The height under the heel is easier to define because it is the height of the shoe in the middle of the heel. In measurements, it is often assumed that this is the midpoint of the shoe at 12% of its inner length. In the same way, the height of the shoe under the forefoot is measured at the center point of the shoe at 75% of its inner length (measured from the heel). The stack also includes all types of insoles.

For simplicity, however, we refer to the height under the heel and the height under the forefoot. A higher difference, i.e. a higher drop, means a greater angle between the heel and the front of the foot. In other words, a higher drop means a higher heel.

The drop value in running shoes varies, depending on the model, from 12 millimeters to 0 millimeters.

What does a high drop mean?

High heel-to-toe drop, for example 12 millimeters, means that the heel is raised relative to the toes. For most runners who are heavier or used to traditional running shoes, shoes with a higher drop may be more comfortable and minimize tension on the Achilles tendons.

A higher drop is also closer to what we are used to in standard footwear, not just running shoes. It also allows you to land on your heel, which, contrary to popular belief, is more natural for most runners. In addition, shoes with a higher drop offer significant cushioning under the heel, which helps to reduce stress on the Achilles tendon.

What does a low drop mean?

On the other hand, shoes with a lower drop, e.g. 0 millimeters, have a flat profile that brings the foot closer to its natural position when running. For runners who prefer a more natural feel and want to develop their running technique, shoes with a lower drop may be a better choice.

For most untrained runners, a low drop is more demanding because it engages more of the foot’s structures in the way they should work naturally. Thus, with a low drop, it is easier to run with a midfoot strike. It is easier to land perfectly under your center of gravity. It is more difficult to land on the heel. It is also easier to achieve a higher running cadence because landing on the midfoot and under your center of gravity promotes this.

However, it should be noted that simply purchasing low-drop shoes does not guarantee automatic strengthening of the foot muscles, improvement in running technique, or a change in the habit of landing on the midfoot. This process is more complex and requires work on running technique. The principle of “technique first, shoes second” remains paramount.

Which drop should you choose?

The right drop should be tailored to your current running technique. Choosing shoes with a higher drop (6-8mm or more) is recommended if:

• you are buying your first pair of shoes,
• land on your heel,
• don’t have time to work on your running technique,
• you have never been interested in the topic of drop.

On the other hand, shoes with a lower drop (from 6mm down) are for people who:

• run regularly,
• land on the front of the foot,
• already have experience with shoes with a lower drop (a drastic change in drop, e.g. from 12mm to 0mm, can result in injury)

I also have one important observation. Very often, some people believe, or are even 100% convinced, that they run on their midfoot. However, even during the simplest running test, it turns out that they clearly land on their heels. I realize that running on a treadmill or on a store floor is not the same as running outside, but before buying, you need to take a critical look at your running technique. Do you run landing on your heel or midfoot? We don’t choose shoes based on “how we would like to run” but “how we run.”

Drop and purpose of running shoes

The general rule is that the more cushioned and less intense the running shoe, the higher the drop. On the other hand, shoes with less cushioning and more geared towards racing tend to have a lower drop. However, it is worth noting that this is a very general generalization, which can even be seen here on the blog. So far (on pawelbeiga.pl), I have written about 472 different models of running shoes. So let’s see how it looks.

Training shoes, i.e. those with the most cushioning and forming the basis for every runner, have an average drop of about 8.4 millimeters. In shoes designed for faster running – racing and training and competition shoes – the drop is on average 1.5 millimeters lower. Interestingly, the lowest drop is not found in the fastest racing shoes, but in slightly slower training and competition models. However, these differences are small, and in each group designed for a specific type of running, you can find models with both a higher drop of 8-10 millimeters and a lower drop of 4-6 millimeters.

Cushioning and drop in running shoes

The situation is similar with cushioning. At first glance, it seems that in running shoes there is a relationship between the amount of cushioning and the drop, with more cushioning going hand in hand with a higher drop. A detailed analysis of many shoe models does not confirm this. The analysis shows that the differences are small. Excluding a few minimalist models, the average drop difference between shoes with high and low cushioning is only 1.5 millimeters. This means that although there is indeed a correlation, it is smaller than one might expect. It should also not significantly influence the choice of shoes for most runners.

It is also worth remembering that cushioning and drop are two separate parameters. Cushioning often refers to the thickness of the midsole and its level of softness, while drop is the difference in height between the heel and the toes. You can find shoes with very thick soles and maximum cushioning, but with zero drop. You can also find models with relatively thin, poorly cushioned soles that have a drop of up to 8-10 millimeters.

Summary

Drop is the difference between the height under the heel and under the toes. A higher drop relieves pressure on the Achilles tendon and provides better cushioning for the heel. A lower drop is closer to the natural position of the foot, but requires more foot engagement. Therefore, the vast majority of runners should choose shoes with a higher drop, ranging from at least 6-8 millimeters to 12 millimeters.

There is a certain relationship between the amount of cushioning, the purpose of the shoe and the drop value, although it is not very clear. In typical cases, well-cushioned training shoes will have a drop of 8 to 12 millimeters. Racing shoes usually have a drop of 4-10mm. Minimalist models, on the other hand, have a drop of 0mm. However, you can find shoes with a well-cushioned midsole with a drop of even 0mm, as well as racing shoes with a drop of at least 10mm.

The most important thing is to choose a drop that best suits your running technique.