Which Heel-to-Toe Drop Is Best for Running Shoes?

Heel-drop, heel-toe differential, heel-to-toe drop, shoe drop, drop… What’s the deal? You will see a a few terms thrown around with a number assigned to it expressed in millimeters. You will also come across the term “zero drop” or “low drop” but don’t panic. These simply refer to the height of the heel compared to the ball of the foot, typically 0–12mm. A zero drop shoe has a heel that is no higher than the rest of the shoe. A 12mm or higher drop has a built-up heel. Why is this a thing? Who cares what that number is? Well, you might. Up until the early 1980s most shoes had a low heel drop and all runners were happy (mostly). There was also peace in the world and avacados were cheap.

Nowhere to go but UP!

However, running shoe companies didn’t take into account all the biomechanical differences among runners. Some runners weren’t very happy because their heel/knees/hips/backs hurt when they ran. So, inspired by the success of the Cold War nuclear arms race, shoe companies began throwing more padding under the heel of all their running shoes so that heel strikers who seemed to complain the most about the pain would love them and pay lots of money for shoes. However it didn’t work, hence the Cold War analogy. The pain was still there and because the high heels on the shoes encouraged a lot of runners to heel strike who didn’t before, the complaints became more widespread. Some years later some people smelled a rat and began running barefoot or cutting off the raised heel from their shoes and found that some of their problems went away. Then came the book Born to Run in 2009 and the zero or low drop craze took off alongside barefoot running.

So is drop really important?

In short, absolutely! Figuring out the correct heel-drop for you can help you continue running pain-free and injury-free. Let’s quickly run down the top reasons this is an important point to consider when choosing the right running shoes. Keep in mind that heel-to-toe drop is only one factor in choosing a running shoe and should be taken into consideration with everything else.

Running Form and Biomechanics: Heel drop can influence your running mechanics and foot strike pattern. A higher heel drop encourages a heel-striking gait, where your heel makes initial contact with the ground. A lower heel drop promotes a more natural midfoot or forefoot strike, which some runners believe is biomechanically efficient and reduces the risk of certain injuries.

Comfort and Fit: Heel drop can affect the overall feel and fit of the shoe. Some runners may find that a particular heel drop aligns better with their natural gait and feels more comfortable during their runs. Others may prefer a different heel drop for the same reasons. Choosing the right heel drop can contribute to a better overall running experience.

Injury Prevention: For some individuals, a shoe with an appropriate heel drop can help reduce the risk of certain injuries. Runners who are prone to conditions like Achilles tendonitis or calf strains may find that a lower heel drop reduces stress on these areas. Conversely, a higher heel drop might provide more cushioning and shock absorption, potentially reducing the impact on joints.

Transition and Adaptation: Switching between shoes with significantly different heel drops requires an adjustment period for your muscles and tendons. Abruptly changing heel drop can strain these structures and lead to discomfort or injury. Gradually transitioning to a new heel drop allows your body to adapt more smoothly.

Running Terrain and Purpose: The ideal heel drop can also depend on the type of running you do and the terrain you frequent. Different heel drops might be preferable for road running, trail running, track running, or racing. Your personal preferences and the demands of your running activities should guide your choice of heel drop.

A personal take

In this enlightened era you have to freedom to be completely confused about what you should buy. Here’s my advice. The 12mm drop (or more) shoes haven’t been great. I gave them up years ago and have been very happy. Don’t be obsessed with the heel drop number but avoid buying anything over 8mm for running. Stay around 4mm. Try going lower if you are interested, but keep in mind the gradual change advice above. Run ’til you drop!