Shoe Drop Explained

“Drop” defined is the difference in height between the heel and forefoot and often measured in mm. If you are barefoot on a flat surface this is technically a “0” drop since your heel is on the same level as your forefoot. Shoe manufacturers typically stack cushion under the heel. The lower the number or drop the less dramatic of a difference in cushion from heel to toe. On the contrary, shoes with a higher drop or number have a more noticeable difference of cushion in the heel.

With SO many shoe brands and shoe models of various drops, it can be overwhelming to narrow down the right one. If you read my “How to Pick Out the Right Running Shoe” blog, I mentioned that certain drops in shoes can be better for certain gaits.

For example, you are at your local running store getting fitted and your gait analysis shows that you tend to initially strike towards the back end of your foot. Since this is where most force takes place you want to make sure you’re covered as far as cushion. A shoe with a drop of 10-12mm is going to provide the most cushion in the heel and protect the foot, hips, and knees from ground reaction forces during a run. Some common running shoes that have a 10-12mm drop are: Asics Nimbus (12mm), Brooks Ghost (12mm), Mizuno Wave Rider (12mm), Brooks Glycerin (10mm), New Balance 880 (10mm).

If your gait analysis shows that you are a mid-foot to full-foot striker, you won’t need quite as much cushion in the heel specifically, but you're also not quite ready for a barefoot or “zero” drop shoe. You will need even cushioning throughout the mid-foot to heel region since the ground forces are hitting the entire foot in this situation. Shoes with a drop of 5-8mm are going to provide even cushioning throughout. Some common running shoes that meet this criteria: Hoka Clifton (5mm), Saucony Ride (8mm), New Balance 1080

Lastly, there are “zero drop” shoes. These are shoes that are totally flat with “0” difference from heel-to-toe. Typically a gait analysis of forefoot-midfoot striking will lead runners to this type of drop. Altra is one of the most popular brands in the “0” drop game and typically a brand new pair will come with instructions. Most people are not used this type of shoe- one that has a wide toe box, minimal cushioning, and requires you to run perfectly. The instructions typically state the growing pains such as calf and achilles soreness so you’ll need to slowly incorporate those into your running routine. While Altra really commits to only having 0 drop shoes, Topo Athletic has shoes that range from 0mm-5mm drops if you’re looking for something in between!

Now the question of the century? Should you alter your gait? And should you alter your gait to try different drops? Blog on this coming soon!