What is Shoe Drop?

Drop (also known as heel-to-toe drop, offset, or ramp) is the difference in height between the shoe's heel cushioning and the forefoot cushioning. It is measured in millimeters (mm).

Example:

• Heel height: 30mm
• Forefoot height: 20mm
• Drop: 10mm

Why It Matters

Drop affects your biomechanics and which muscles work harder.

• High Drop (8-12mm):

  • Encourages: Heel striking.
  • Reduces stress on: Achilles tendon and calves.
  • Increases stress on: Knees and hips.
  • Common in traditional running shoes (e.g., Brooks Ghost, Mizuno Wave Rider).

• Mid Drop (4-8mm):

  • A middle ground that many modern shoes aim for. Encourages a more midfoot strike while still offering some heel protection.
  • Common in: Saucony, Hoka, many racing shoes.

• Low / Zero Drop (0-4mm):

  • Encourages: Midfoot or forefoot striking.
  • Reduces stress on: Knees.
  • Increases stress on: Achilles tendon and calves (significantly!).
  • Common in: Altra (mostly low/zero), Topo Athletic, Vibram FiveFingers.

Choosing the Right Drop

• Have weak calves or Achilles issues? Stick to a higher drop (8mm+).
• Have knee pain (Runner's Knee)? A lower drop shoe might help shift the load away from your knees.
• Transitioning? Be careful! Going from 12mm to 0mm drop suddenly is a recipe for calf strains and Achilles tendonitis. Transition gradually.

Note on "Stack Height"

Don't confuse Drop with Stack Height.

• Stack Height: How thick the sole is (how high you are off the ground).
• Drop: The slope of the sole.
• You can have a shoe with massive stack height (Hoka) that has a low drop (4mm).

Drop isn't about right or wrong, it's about shifting the load. Pick the drop that puts the stress where your body can handle it best.