Drop in running shoes - what is it and how to choose the right one?

What is drop?

Drop is the difference in height of the shoe sole between the heel area and the toe area. The drop modifies the running technique and also influences the properties of the shoe, e.g. the degree of cushioning in the heel area and the distribution of body weight.

Different runners have different foot types and running styles. By changing the drop, sports shoes can be adapted to be comfortable, provide a safe and least taxing technique.

There is a distinction between drop: low (1-4 mm), medium (5-8 mm), high (9 mm and above), and zero (no drop). These values are indicative and may vary slightly depending on the source you read.

When does high drop apply?

Reach for a high drop, i.e. a sole drop of 8 to 12 mm, if:

• you run from the heel, i.e. you land on the heel and take your next step from there,
• you tend to overpronate,
• You need extra cushioning in the heel area,
• you have a significant body weight,
• you are just starting your running adventure,
• prefer hard surfaces.

Here are our suggestions for running shoes with a high drop:

Women's running shoes BROOKS ADRENALINE GTS 22 – drop 12 mm

Men's running shoes Brooks Ghost 16

When does low drop apply?

Low drop, which is a sole drop of between 1 and 4-5 mm, is for you if:

• you prefer natural running biomechanics similar to barefoot running,
• you land on your midfoot, run from your toes,
• you are an experienced runner with good technique,
• you like to have a good feel for the ground,
• you run on varied terrain.

Low drop is not recommended if you have Achilles tendon problems. If you don't know which drop will be suitable for your ailment, it's worth discussing the subject with an orthopaedist or physiotherapist.

Here are our suggestions for running shoes with a low drop:

Women's running shoes with 5 mm drop – On Running Cloudswift 3

Men's running shoes with 4 mm drop – HOKA Bondi 8

Running technique and choice of drop

Running can be done in different ways. The basic division is so-called heel running and toe running. This means that the heel or the toes are in contact with the ground first and the next step is derived from them, and that it is these parts of the foot that take the greatest load - the weight of the body exerts pressure on them. It is also this part of the foot that makes contact with the ground, so it requires good cushioning and increased protection.

Running technique is also made up of the frequency and length of your strides, which have a huge impact on your pace. Less frequent, not too fast steps allow the whole foot to roll across the ground, minimising the risk of overload. Fast, frequent steps are more akin to a point-to-point bounce with the feet on the ground, as is the case with sprinters. Such a technique allows you to develop greater speed, but involves considerable strain and tension.

Depending on whether you run slow or fast, over short or long distances and on which surfaces, you will need shoes with a low or high drop.

A high drop makes it easier to run from the heel, cushions the heel and relieves pressure. It forgives more technical running mistakes, so it is a sensible choice for beginner runners. The lower the drop, the more the technique moves closer to barefoot running, and the landing shifts towards the midfoot. A low drop gives better ground contact, which can be both an advantage and a disadvantage. It is more suitable for experienced runners.

How do you choose the right drop for you?

We suggest what to consider to choose the right drop in your running shoes:

1. Find out what kind of foot you have: pronated, supinated or maybe neutral? If you tend to overpronate, shoes with a high drop will be better.
2. What is your running level? Beginner runners benefit more from medium and high drop. Experienced ones are more likely to go for low and zero drop.
3. Do you run from the heel or from the toe? If you land on your heel, reach for a higher drop than if you land on your toes.
4. Match the drop to your body weight. If you are overweight, a high drop will be better to reduce tendon and joint strain.
5. Do you have any health problems in your foot, ankle, calves, knees? If so, an ill-fitting drop could aggravate them or put you at risk of injury. Consult your shoe selection with a physiotherapist.
6. What kind of terrain do you run on? If it's cross-country running, trail running, varied trails, a low drop will be better, providing natural foot placement and a better feel for challenging ground. If it's tarmac, you can choose the drop based on your preferences and the above factors.

Not sure yet how you want to run and what will be most comfortable for you? Reach for a medium drop, around 5-7 mm. Ideal for beginner runners who are just going to work out their running technique and discover their preferences.

Summary

Drop is the difference between the height of the sole at the feet and at the toes. The correct drop in running shoes supports technique, helps improve performance and prevents overloading. All of this makes training more enjoyable and safer.

Remember not to get overly attached to the drop you have now. It may change over time (e.g. decrease as you master the technique). The change in drop should be gradual. Moving from low to high or vice versa requires adaptation. Carried out suddenly, it puts you at risk of injury because your body will not be prepared for the changed running mechanics.

Are you a beginner and looking for your first running shoes? Go to our guide, which will make your choice easier.