The description of almost every running shoe includes a number in millimetres: 4 mm drop, 8 mm, 10 mm. We explain what this number tells you about a shoe, what it does not tell you and how to choose a drop that suits you, so that changing shoes does not end with sore calves.
Drop in three sentences
Drop is the difference between the height of the sole under the heel and the height under the toes. If there is 36 mm of foam under the heel and 28 mm under the toes, the drop is 8 mm. A zero drop means the heel and toes sit at the same height, just like when you stand barefoot.
Drop is not the same as cushioning
This is the most common misunderstanding. Drop only tells you about the difference in height, not how much foam is under your foot. A shoe with a 6 mm drop can have a very thick, soft sole, and a shoe with a 10 mm drop can be thin and firm. That is why, when choosing, always look at the two things separately: the level of cushioning and the drop.
What does a low or a high drop change?
A lower drop means the calves and the Achilles tendon take on more of the work, and the foot lands more easily on the midfoot. Many people feel better contact with the ground in such shoes. On difficult terrain, a lower heel helps keep you stable.
A higher drop takes load off the calves and the Achilles, and the roll from heel to toe is smoother. It often works well for people who land on their heel and for those who have trouble with their Achilles tendon.
Research does not point to one best drop for everyone. What matters most is what your legs are used to, and that you make every bigger change slowly.
How to choose your drop?
- Start with what you run in now. If your current shoes work for you, look for a drop in a similar range. A 2 mm difference is usually not noticeable; a 6 mm difference is.
- Take any aches into account. With Achilles or calf problems it is safer to stay with a higher drop. With knee pain some runners respond well to a lower one, but that is a topic for a conversation, not for experimenting on your own.
- Think about the surface. Trail shoes usually have a lower drop than road shoes, because on uneven terrain a foot low to the ground is more stable.
- Change gradually. If you are moving to a lower drop, for the first few weeks run shorter distances in the new shoes and alternate them with the old ones. Your calves need time to get used to the extra work.
Examples from our shelf
In our online store you can filter shoes by drop: 0-4 mm, 5-8 mm, 9-10 mm and over 10 mm. A few examples from each group:
- 0-4 mm: the trail Saucony Peregrine 13 and Brooks Caldera 6.
- 5-8 mm: Brooks Glycerin GTS 23 and Saucony Ride 19 (both 8 mm) and the Topo Athletic Ultrafly 3.
- 9-10 mm: Brooks Ghost 18 and Brooks Adrenaline GTS 25 (both 10 mm) and the Saucony Triumph 24.
- Over 10 mm: Mizuno Wave Inspire 18.
Drop and racing shoes
Racing shoes with a carbon plate usually have a drop of around 8 mm, but a very tall sole. In your first runs in such a shoe your calves may feel it differently than in your training shoes, even if the number is the same. That is why race shoes are worth testing over several training sessions before the race.
Not sure which drop to choose? In our store on Gdyńska you can try on shoes with different drops one after another and feel the difference straight away. We will gladly suggest where to start.