Running Shoe Heel Drop Chart – Asics, Brooks, Altra, Nike, Adidas, New Balance, Under Armour…


Welcome to the world of running shoes and their intricate design elements. In this guide, we’ll explore the ultimate running shoe heel drop chart, unraveling its significance and helping you make informed choices to enhance your performance and comfort.

Right after the drop charts, we’re going to be discussing:

  • What is heel drop?
  • How to choose your heel-to-toe drop
  • Heel drop categories
  • Benefits of higher-drop shoes
  • Benefits of lower-drop shoes
  • Heel drop faqs

Before you start, to find the shoe you’re looking for, you can use the quick navigation below. Or, you can use “Control+F” on Windows or “Command+F” on a Mac.

Try not to write the whole model name as new iterations often add or drop words from the name. For example, instead of “Command+F Nike Air Zoom Pegasus 40”, just type “Command+F Pegasus” and you should be able to find the latest version of the shoe. I hope that makes sense.



Running Shoe Heel Drop Chart

Asics Heel Drop Chart

ShoeHeel DropPrevious models
Asics Gel Kayano 3010mm10mm, 10/13mm
Asics Gel Kayano Lite 38mm10mm, 10mm
Asics Gel Nimbus 26
(Nimbus vs Kayano
8mm10mm, 10mm
Asics Gel Cumulus 25
(Cumulus vs Nimbus)
8mm8mm, 10mm
Asics Novablast 4
(Novablast 2 vs 1)
8mm8mm, 10mm
Asics Dynablast 38mm8mm, 12mm
Asics Roadblast10mm
Asics Versablast11mm
Asics DynaFlyte 48mm8mm, 8mm
Asics GT 2000 118mm8mm, 10mm
Asics Nimbus Lite 310mm11mm, 10mm


ShoeHeel DropPrevious models
Asics GT 1000 12
(Asics 1000 vs 2000)
8mm8mm, 8mm
Asics GT 4000 310mm10mm, 10mm
Asics GT 300010mmDiscontinued
Asics Gel Contend 810mm10mm, 10mm
Asics Gel Venture 9
(Venture 5 vs 6)
10mm10mm, 10mm
Asics Gel Noosa Tri 15
Asics Gel Noosa vs. Evoride
5mm5mm, 5mm
Asics Gel Noosa FF10mm
Asics LyteRacer8
Asics MetaRacer
(Metaracer vs Endorphin Pro)
Asics Metarun10mm


ShoeHeel DropPrevious models
Asics Metaspeed Sky5mm
Asics Metaspeed Sky+5mm
Asics Metaspeed Edge8mm
Asics MetaSpeed Edge+8mm
Asics Magic Speed 37mm7mm, 5mm
Asics Hyper Speed 37mm7mm, 5mm
Asics MetaRide0mm
Asics EvoRide 3
(Evoride vs Glideride)
5mm5mm, 5mm
Asics EvoRide Speed8mm
Asics GlideRide 36mm5mm, 5mm
Asics SuperBlast8mm
ShoeHeel DropPrevious models
Asics Gel Quantum 9010mm
Asics Gel Quantum 360 610mm10mm, 10mm
Asics Gel Excite 108mm10mm, 10mm
Asics Gel Kahana 810mm10mm
Asics Comutora10mm
Asics Gel Scram 610mm10mm, 10mm
Asics Gel Pulse 1410mm10mm, 12mm
Asics Jolt 410mm10mm, 10mm
Asics Roadhawk FF 210mm10mm
Asics Gel Exalt 510mm10mm
Asics Patriot 139mm10mm
Asics Gel Pursue 88mm10mm
Asics Gel Kinsei Blast10mm
Asics Tartherzeal 610mm10mm
Asics Tartheredge10mm
Asics Gel DS Trainer 2610mm8mm
Asics Gel Kinsei Max8mm
Asics Trabuco Terra 28mm8mm
Asics FujiSpeed 25mm5mm
Asics Gel Sonoma 78mm8mm
Asics Fuji Lite 44mm4mm


Nike Heel Drop Chart

ShoeHeel DropPrevious models
Nike Pegasus 40
(Pegasus vs Hoka Clifton)
10mm10mm, 10mm
Nike Structure 25
(Structure vs Pegasus)
10mm8mm, 8mm
Nike Invincible 3
(Invincible vs Asics Novablast)
9mm9mm, 9mm
Nike React Infinity Run 38mm9mm
Nike Epic React Run 38mm10mm
Nike Vomero 16
(Vomero vs Pegasus)
Nike Tempo Next%10mm
Nike Pegasus Turbo 2
(Pegasus Turbo vs Zoom Fly)
Nike Zoom Fly 58mm8mm, 8mm
Nike Winflo 1010mm10mm, 10mm
Nike Joyride Dual Run11mm
Nike Joyride Run Flyknit10mm


ShoeHeel DropPrevious models
Nike LunarGlide 910mm9.5mm, 10mm
Nike React Phantom Run 210mm10mm
Nike Odyssey React 2
(Odyssey React vs Epic React)
Nike Revolution 510mm12mm, 10mm
Nike Revolution 6 Next Nature10mm
Nike Renew Ride 310mm9mm
Nike Quest 512mm
Nike Vaporfly 4%10mm
Nike ZoomX Vaporfly 38mm
Nike ZoomX Vaporfly Next% 2
(Vaporfly Next% vs Endorphin Pro)
Nike LunarEpic Low Flyknit 210mm10mm
Nike Zoom Fly 58mm8mm, 8mm
ShoeHeel DropPrevious models
Nike Zoom Gravity 210mm10mm
Nike Downshifter 1210mm10mm, 10mm
Nike Legend React9mm
Nike Flyknit Lunar 310mm
Nike Air Zoom Rival Fly 38mm
Nike Free RN 5.05mm
Nike Flyknit Racer8mm
Nike Air Zoom Streak 78mm8mm
Nike Speed Rival 610mm
Nike ZoomX Streakfly6mm
Nike Zoom Elite 108mm8mm, 8mm
Nike Alphafly Next% 2
(Alphafly vs Vaporfly)


ShoeHeel DropPrevious models
Nike Wildhorse 8
(Wildhorse vs Terra Kiger)
8mm8mm, 8mm
Nike Pegasus Trail 410mm10mm, 10mm
Nike ZoomX Zegama8mm
Nike Terra Kiger 94.5mm6mm, 8mm
Nike React Pegasus Trail 410mm
Nike Pegasus Turbo Next Nature8mm
Nike React Miler 210mm10mm

New Balance Heel Drop Chart

ShoeHeel DropPrevious models
New Balance 1080 v12
(1080 vs Saucony Triumph)
8mm8mm, 8mm
New Balance 880 v13
(880 vs 1080)
10mm10mm, 10mm
New Balance 860 v13
(860 vs 880)
10mm10mm, 10mm
New Balance Vongo v58mm4mm, 4mm
New Balance More v4
(More 4 vs Asics Nimbus 25
4mm4mm, 4mm
New Balance Beacon v310mmDiscontinued
New Balance Roav v28mm8mm
New Balance Tempo v26mm6mm
New Balance Zante v4
Zante replacement
6mm6mm, 6mm
New Balance FuelCell Prism6mm
New Balance FuelCell Echo6mm
New Balance FuelCell Propel v46mm6mm, 6mm
ShoeHeel DropPrevious models
New Balance SuperComp Pacer8mm
New Balance SuperComp Elite v34mm
New Balance Supercomp Trainer v26mm8mm
New Balance FuelCell Rebel v36mm6mm, 6mm
New Balance FuelCell RC Elite v28mm10mm
New Balance FuelCell TC10mm
New Balance FuelCell SuperComp Trail10mm
New Balance FuelCell Summit Unknown v46mm6mm
New Balance FuelCell Rebel TR8mm
New Balance 890 v86mm6mm
New Balance FuelCell 52808mm
New Balance 1400 v6
1400 Replacement
ShoeHeel DropPrevious models
New Balance SuperComp Pacer8mm
New Balance SuperComp Elite v34mm
New Balance Supercomp Trainer v26mm8mm
New Balance FuelCell Rebel v36mm6mm, 6mm
New Balance FuelCell RC Elite v28mm10mm
New Balance FuelCell TC10mm
New Balance FuelCell SuperComp Trail10mm
New Balance FuelCell Summit Unknown v46mm6mm
New Balance FuelCell Rebel TR8mm
New Balance 890 v86mm6mm
New Balance FuelCell 52808mm
new balance 1400 v610mmDiscontinued
ShoeHeel DropPrevious models
New Balance 1500 v66mmDiscontinued
New Balance Fresh Foam Cruz v18mm
New Balance Cypher Run v28mm
New Balance Fresh Foam Lazr v26mm
New Balance 1540 v310mm
New Balance Rubix8mmDiscontinued
New Balance 1260 v78mmDiscontinued
New Balance DynaSoft Nitrel v58mm
New Balance 870 v56mmDiscontinued
New Balance Cush+ District Run8mm
New Balance FuelCore Sonic v26mm
New Balance 680 v710mm10mm
ShoeHeel DropPrevious models
New Balance 840v5 (Discontinued)
840 Replacement
New Balance Arishi v410mm10mm
New Balance Fresh Foam Rise8mm/6mm
New Balance Hanzo S V24mm
New Balance FuelCore Coast v48mm
New Balance Fresh Foam X Hierro v78mm8mm, 10mm
New Balance Fresh Foam Garoé8mm
New Balance Fresh Foam X More Trail v34mm4mm, 4mm

Brooks Heel Drop Chart

ShoeHeel DropPrevious models
Brooks Adrenaline GTS 23
(Brooks Adrenaline GTS 20 vs 19)
12mm12mm, 12mm
Brooks Ghost 15
(Brooks Ghost vs Mizuno Wave Rider)
12mm12mm, 12mm
Brooks Glycerin 20 + GTS 20
(Glycerin vs Glycerin GTS)
10mm10mm, 10mm
Brooks Revel 610mm8mm, 8mm
Brooks Transcend 710mmNow Glycerin GTS 
Brooks Launch 10
(Launch 7)
10mm10mm, 10mm
Brooks Aurora6mm
Brooks Ravenna 1110mm10mm, 10mm
ShoeHeel DropPrevious models
Brooks Levitate 6 + GTS10mm10mm, 8mm
Brooks Beast 2012mm12mm
Brooks Ricochet 38mm8mm
Brooks Hyperion Elite 48mm8mm, 8mm
Brooks Caldera6mm4mm, 4mm
Brooks Hyperion Tempo
(Hyperion Tempo vs Endorphin Speed)
Brooks Trace 212mm12mm
Brooks Pureflow 74mmDiscontinued
Brooks Bedlam 38mmNow Levitate GTS
Brooks Dyad 1110mm10mm
Brooks Addiction 14 12mm12mm, 12mm
Brooks PureCadence 74mmDiscontinued
Brooks Neuro 36mm
Brooks Anthem 510mm10mm, 10mm
ShoeHeel DropPrevious models
Brooks Cascadia 178mm8mm, 8mm
Brooks Divide 48mm8mm, 8mm
Brooks Hyperion Max8mm
Brooks Range 210mm
Brooks Signal 310mm
Brooks Transmit 312mm

Adidas Heel Drop Chart

ShoeHeel DropPrevious models
Adidas Boston Boost 12
(Adidas Boston vs Adios)
6.5mm8.5mm, 8.5mm
Adidas Ultraboost 2210mm10mm, 10mm
Adidas Ultraboost 4.0 DNA10mm
Adidas Ultraboost PB10mm
Adidas Ultraboost ST
UltraBoost ST VS Regular
Adidas Solar Boost 19
Solar Boost vs Solar Glide
Adidas Ultraboost Parley10mm
Adidas Pureboost Go8mm
Adidas Adizero Adios 88mm8mm, 9mm
Adidas Adios Pro 36mm10mm, 8.5
Adidas Alphabounce+10mm
Adidas SL20.38mm9.5mm, 10mm
Adidas Adizero Sub 28mm
Adidas Supernova 39mm9mm, 10mm


ShoeHeel DropPrevious models
Adidas Alphabounce Beyond 2.010mm10mm
Adidas Ultraboost Clima10mm
Adidas Pulseboost HD8mm
Adidas Pureboost 2.010mm
Adidas Senseboost Go8mm
Adidas 4D Run 1.09.5mm
Adidas Solar Glide 510mm10mm, 10mm
Adidas Duramo 109mm9mm
Adidas Alphatorsion 2.010mm10mm
Adidas AlphaEdge 4D10mm
Adidas Alphaboost v110mm
Adidas Adizero Tempo 910mm10mm
Adidas Cosmic 2 SL10mm
Adidas Takumi-Sen 96mm6mm
ShoeHeel DropPrevious models
Adidas Adizero RC 510mm8mm, 9.5mm
Adidas Solar Drive + ST10mm
Adidas Adizero Prime LTD10mm
Adidas Sensebounce+8mm
Adidas Runfalcon 310mm10mm, 10mm
Adidas Switch FWD10mm
Adidas Adizero SL8mm
Adidas PureBoost 2310mm10mm
Adidas UltraBoost Light
(UltraBoost Caged vs Uncaged)
Adidas Duramo Speed6.5mm
Adidas UltraBounce9mm
Adidas Prime X9mm
Adidas Terrex Soulstride Flow8mm
Adidas Terrex Trail Rider8mm
ShoeHeel DropPrevious models
Adidas Terrex Agravic Flow 2.08mm
Adidas Terrex Agravic Ultra Trail 8mm
Adidas Terrex Speed Ultra8mm
Adidas Adistar6mm

Saucony Heel Drop Chart

ShoeHeel DropPrevious models
Saucony Endorphin Pro 3
(Pro 3 vs Speed 3)
8mm8mm, 8mm
Saucony Endorphin Speed 3
(Endorphin Speed vs Shift)
8mm8mm, 8mm
Saucony Endorphin Shift 34mm4mm, 4mm
Saucony Triumph 21
(Triumph vs Hurricane)
10mm10mm, 8mm
Saucony Ride 16
(Ride vs Brooks Ghost)
8mm8mm, 10mm
Saucony Guide 16
(Guide vs Hurricane)
8mm8mm, 8mm
Saucony Kinvara 144mm4mm, 4mm
Saucony Kinvara Pro4mm
Saucony Hurricane 238mm8mm, 8mm
Saucony Omni 218mm8mm, 8mm
Saucony Freedom 54mm4mm, 4mm
Saucony Cohesion 1612mm12mm
Saucony Type A94mm
Saucony Type A84mm
ShoeHeel DropPrevious models
Saucony Echelon 98mm8mm, 8mm
Saucony Clarion 28mm8mm
Saucony Endorphin Racer 20mm0mm
Saucony Fastwitch 94mm4mm, 4mm
Saucony Axon 24mm4mm
Saucony Breakthru 48mm8mm, 8mm
Saucony Type A64mm
Saucony Endorphin Elite8mm
Saucony Tempus8mm
Saucony Convergence4mm
Saucony Vizipro Tempus8mm
Saucony Sinister6mm
Saucony Endorphin Rift6mm
Saucony Ride 15TR8mm
ShoeHeel DropPrevious models
Saucony Peregrine 134mm4mm, 4mm
Saucony Clarion 28mm8mm
Saucony Xodus Ultra 26mm6mm
Saucony Excursion TR168mm8mm, 8mm
Saucony Cohesion TR1612mm12mm
Saucony Endorphin Edge6mm
Saucony Aura TR8mm
Saucony Blaze TR8mm
Saucony Peregrine Ice+ 34mm4mm, 4mm

Hoka Heel Drop Chart

ShoeHeel DropPrevious models
Hoka Mach 5
(Mach vs Clifton)
5mm5mm, 5mm
Hoka Mach x5mm
Hoka Mach Supersonic5mm
Hoka Clifton 9
(Clifton vs Bondi)
5mm5mm, 5mm
Hoka Clifton Edge5mm
Hoka Bondi 85mm5mm, 5mm
Hoka Bondi X5.5mm
Hoka Rincon 3
(Rincon vs Clifton)
4mm4mm, 5mm
Hoka Arahi 6
(Arahi vs Clifton)
5mm5mm, 6mm
Hoka Gaviota 5
(Gaviota vs Arahi)
6mm5mm, 5mm
Hoka Carbon X 35mm5mm, 5mm
Hoka Rocket X 25mm5mm
Hoka EVO Carbon Rocket1mm
Hoka Carbon X-SPE5mm
ShoeHeel DropPrevious models
Hoka Evo Rehi4mm
Hoka Cavu 36mm5mm, 4mm
Hoka TenNine4mm
Hoka Kawana5mm
Hoka Solimar6mm
Hoka Cielo3mm
Hoka Stinson 75mm5mm, 5mm
Hoka Tecton x 25mm5mm
Hoka Speedgoat 54mm4mm, 4mm
Hoka Challenger 75mm5mm, 5mm
Hoka Torrent 35mm5mm, 5mm
Hoka Mafate Speed 44mm4mm, 4mm
Hoka Zinal 25mm5mm
Hoka Kaha Low6mm

Altra Heel Drop Chart

ShoeHeel DropPrevious models
Altra Torin 5
Altra Torin vs Escalante
0mm0mm, 0mm
Altra Torin 5 Plush0mm0mm, 0mm
Altra Escalante 30mm0mm, 0mm
Altra Escalante Racer0mm
Altra Paradigm 70mm0mm, 0mm
Altra Rivera 30mm0mm, 0mm
Altra Kayenta0mm
Altra Viho0mm
Altra Solstice0mm
Altra Provision 7
(Provision vs Paradigm)
0mm0mm, 0mm
Altra Instinct 4.50mm0mm, 0mm
Altra Duo 1.50mm0mm
Altra Vanish0mm
Altra Vanish Tempo0mm
ShoeHeel DropPrevious models
Altra Vanish Cabon0mm
Altra Lone Peak 7
(Lone Peak vs Superior)
0mm0mm, 0mm
Altra Timp 40mm0mm, 0mm
Altra Olympus 50mm0mm, 0mm
Altra Superior 60mm0mm, 0mm
Altra Mont Blanc0mm
Altra Mont Blanc BOA0mm
Altra Outroad 20mm0mm
Altra Solstice XT2 0mm0mm

Mizuno Heel Drop Chart

ShoeHeel DropPrevious models
Mizuno Wave Rider 27
(Wave Rider 25 vs 24)
12mm12mm, 12mm
Mizuno Wave Rider 24 WaveKnit12mm
Mizuno Wave Inspire 1912mm12mm, 12mm
Mizuno Wave Sky 78mm8mm, 8mm
Mizuno Wave Sky WaveKnit 410mm10mm, 10mm
Mizuno Wave Creation 2312mm12mm, 12mm
Mizuno Wave Prophecy 1210mm10mm
Mizuno Wave Horizon 68mm10mm, 10mm
Mizuno Wave Sayonara 410mm
Mizuno Wave Shadow 38mm
Mizuno Spark1mm
Mizuno Wave Sky Neo 210mm10mm
Mizuno Wave Sonic 24mm4mm
Mizuno Synchro MX 210mm10mm
ShoeHeel DropPrevious models
Mizuno WaveKnit S110mm
Mizuno Wave Tenjin
Mizuno Wave Prodigy 212mm
Mizuno Wave Emperor 39mm
Mizuno Wave Ultima 1412mm
Mizuno Wave Hayate9mm
Mizuno Wave Skyrise10mm
Mizuno WaveKnit C112mm
Mizuno Wave Equate 712mm
Mizuno Wave Rebellion8mm
Mizuno Wave Rebellion Pro6mm
Mizuno Wave Rebellion Flash8mm
Mizuno Wave Duel Pro8mm
Mizuno Wave Neo Ultra6mm
Mizuno Wave Neo Wind8.5mm
Mizuno Wave Mujin 9

ON Heel Drop Chart

ShoeHeel DropPrevious models
ON Cloudswift 38mm
ON Cloudflow
ON Cloudstratus 3.06mm8mm
ON Cloudflyer 411mm
ON Cloudventure10mm
ON Cloudneo9mm
ON Cloudace 2.07mm
ON Cloudsurfer10mm
On Cloudvista9mm
ON Cloudboom Echo 39mm
ON Cloud Dip6mm
ON Cloudrunner7mm
ON Cloud 50/506mm
ON Cloudultra 2.06mm6mm
ON Cloud Hi2mm
ON Cloudflash 2.0
ShoeHeel DropPrevious models
ON Cloudventure Peak 35mm
ON Cloudracer
ON Cloudrush5mm
ON Cloudmonster6mm
ON Cloudgo11mm
ON Cloudmonster Sensa6mm
ON Cloudflash Sensa5mm

If ON Cloud shoes are expensive for you, these are some great alternatives.

Under Armour Heel Drop Chart

ShoeHeel DropPrevious models
Under Armour HOVR Sonic 68mm8mm, 8mm
Under Armour Charged Assert 10
10mm10mm, 10mm
Under Armour Surge 38mm8mm
Under Armour HOVR Machina 38mm8mm
Under Armour Charged Pursuit 38mm8mm
Under Armour HOVR Phantom 39mm9mm
Under Armour Flow Velociti 38mm8mm, 8mm
Under Armour Flow Velociti Elite8mm8mm
Under Armour Flow Velociti Wind 28mm8mm
Under Armour Flow Velociti SE9mm
Under Armour Charged Rogue 38mm8mm
Under Armour Charged Impulse 38mm8mm
Under Armour HOVR Infinite 48mm8mm
Under Armour HOVR Sonic 48mm8mm
Under Armour HOVR Phantom 3 SE8mm
Under Armour HOVR Guardian 3


ShoeHeel DropPrevious models
Under Armour Charged Bandit 68mm
Under Armour Charged Gemini
Under Armour SpeedForm Gemini 38mm8mm
Under Armour Drift 210mm10mm
Under Armour Liquify8mm
Under Armour Liquify Rebel8mm
Under Armour HOVR Phantom RN8mm
Under Armour SpeedForm Fortis 28mm
Under Armour Micro G Assert 710mm10mm
Under Armour Thrill 310mm10mm
Under Armour Charged Intake 510mm10mm
Under Armour Threadborne Slingflex10mm10mm
Under Armour Charge RC 27mm
Under Armour Fuse FST10mm
Under Armour Charged Lightning 210mm10mm
Under Armour Charged Europa 2
ShoeHeel DropPrevious models
Under Armour Charged Reactor Run8mm
Under Armour Charged Decoy
Under Armour Charged Assert 505010mm
Under Armour Charged Aurora 26mm6mm
Under Armour Charged Breeze 28mm
Under Armour Charged Revitalize8mm
Under Armour Charged Vantage 28mm
Under Armour Charged Verssert Speckle10mm
Under Armour HOVR Turbulence 28mm8mm

Reebok Heel Drop Chart

ShoeHeel DropPrevious models
Reebok Forever Floatride Energy 49mm9mm, 10mm
Reebok Floatride Energy 5
8mm9mm, 9mm
Reebok Floatride Energy X6mm
Reebok Forever Floatride Grow9mm
Reebok Harmony Road 310mm10mm
Reebok Floatride Run Fast Pro 2.06mm
Reebok Floatride Run Fast 38mm
Reebok Grasse RD6mm
Reebok Fast Flexweave6-4mm
Reebok Floatride Fuel Run9mm
Reebok ZPump Fusion 2.58mm
Reebok Harmony Racer6mm
Reebok OSR Sweet Road SE8mm
Reebok Sweet Road 28mm
Reebok Runner 49mm
Reebok Zig Dynamica 4

Topo Heel Drop Chart

ShoeHeel DropPrevious models
Topo Athletic Ultrafly 45mm5mm, 5mm
Topo Athletic Zephyr
Topo Athletic Phantom 35mm5mm
Topo Athletic Magnifly 40mm0mm, 0mm
Topo Athletic ST-40mm0mm, 0mm
Topo Athletic Fli-Lyte 43mm3mm, 3mm
Topo Athletic MT-43mm3mm, 3mm
Topo Athletic Cyclone5mm5mm
Topo Athletic Specter5mm
Topo Athletic Ultraventure 35mm5mm
Topo Athletic MTN Racer 35mm5mm
Topo Athletic Ultraventure Pro5mm
Topo Athletic MT 43mm3mm

Skechers Heel Drop Chart

ShoeHeel DropPrevious models
Skechers Max Cushioning Premier 26mm6mm
Skechers GOrun Razor 4 Hyper
Skechers GOrun Max Cushioning Premier6mm
Skechers Max Cushioning Elite6mm
Skechers GOrun Razor Excess 24mm4mm
Skechers GOrun Ride 8 Hyper6mm6mm
Skechers GOrun Razor 3 Elite Hyper4mm
Skechers GOrun Ride 116mm6mm, 6mm
Skechers GOrun MaxRoad 4 Hyper4mm
Skechers GOmeb Speed 6 Hyper4mm
Skechers GOrun Razor+4mm
Skechers GOrun Forza 4 Hyper6mm
Skechers GOrun Speed Elite4mm
ShoeHeel DropPrevious models
Skechers GOrun 400 v28mm8mm
Skechers GOmeb Razor 2
Skechers GOrun 6004mm
Skechers GOrun Horizon Vanish 24mm
Skechers GOrun Mojo 2.04.5mm4.5mm
Skechers GOrun Pure 36mm6mm
Skechers GOrun MaxRoad 66mm6mm

What is heel-to-toe drop?

The heel-to-toe drop, also known simply as “heel drop”, “drop”, “heel-to-toe offset”, or “heel-to-toe differential” refers to the difference in height between the heel and the forefoot of a running shoe.


It is measured in millimeters and indicates the offset between these two points. In other words, it’s the gradient or slope from the heel to the toe of the shoe.

A higher heel drop means that the heel of the shoe is elevated more than the forefoot, creating a steeper angle. Conversely, a lower heel drop means that there is less of a height difference between the heel and forefoot, resulting in a flatter angle.

One thing heel drop should not be confused with is stack height. Stack height is the measurement of the distance from your foot to the ground usually based on the amount of foam under your foot.

There’s two stack heights in every shoe, a heel stack height, and a forefoot stack height. So, the difference between the heel stack and the forefoot stack height gives you your drop measurement.


Heel drop can influence how your foot strikes the ground while running, potentially affecting your running mechanics, biomechanics, and comfort. It can influence the running pattern and loading on the lower extremity joints.

Higher heel drops are often associated with a more cushioned and stable feel, suitable for heel strikers, while lower heel drops can promote a more natural and forefoot-focused stride, often preferred by midfoot or forefoot strikers.

It’s essential to choose a heel drop that aligns with your running style and preferences to help optimize your performance and reduce the risk of injury.

How to choose your heel-to-toe drop

If you’re new to running, don’t get caught up in trying to figure out what drop is perfect for you. As you progress, you will notice different shoes perform differently for you.

If you’re a beginner runner, 8 to 10mm shoes might be a good and comfortable place to start. And then from there, you can start experimenting and playing with different drops.

Choosing the right heel drop in running shoes involves considering your running style, biomechanics, and personal preferences. Here’s a step-by-step guide:


Understand Your Running Style:

Are you a heel striker, midfoot striker, or forefoot striker? Pay attention to where your foot initially contacts the ground while running, as this will impact how your foot distributes weight and absorbs impact.

Gait & Foot Conditions:

Consider your natural gait and some issues like overpronation (excessive inward rolling of the foot) or supination/underpronation (inward rolling of the foot). Certain heel drops may work better for specific foot types and foot conditions.

Prioritize Comfort & Feel:

The best thing you could do is to try on running shoes with different heel drops and go for a short run or jog. Pay attention to how the shoes feel and whether they encourage heel striking, midfoot, or forefoot striking. Focus on comfort.

Transition Gradually:

If you’re switching to a significantly different heel drop than what you’re used to, consider transitioning gradually. Abrupt changes in heel drop can affect your muscles and joints. Start with shorter runs in the new heel drop and gradually increase distance as your body adapts.

Most people that want to try zero-drop Altra shoes do need to transition to these gradually. Going from a 12mm Brooks Ghost to a 0mm Altra Torin is a long way to go.


Talk To Experts:

Visit a specialty running store where knowledgeable staff can analyze your gait and recommend shoes based on your needs. They can provide valuable insights into suitable heel drops for your running style.

Trial and Error:

Finding the right heel drop may involve some trial and error. Be open to experimenting with different options and paying attention to how your body responds over time.

Remember that heel drop is just one of many factors to consider when choosing running shoes. Cushioning, arch support, width, and overall fit are also important.

The ideal running shoe provides a harmonious combination of these elements to enhance your comfort, performance, and injury prevention.

Heel Drop Categories

Different drop categories cater to various running styles and preferences. Here are some common running shoe drop categories:



0 Drop (0mm)


In zero-drop shoes, the heel and forefoot are at the same height above the ground. Zero-drop shoes are often preferred by runners who aim for a more minimalistic and natural running experience.

They can potentially help improve running form and strengthen lower leg muscles, but they may require a period of adjustment for runners who are used to traditional shoes. The best example of 0mm drop shoes is Altra shoes and some Topo Athletic shoes.

Low Drop (1mm – 4mm)

Low-drop shoes offer a small height differential between the heel and forefoot. They still encourage a midfoot or forefoot strike but provide a bit more cushioning and support than zero-drop shoes.


Low-drop shoes can suit a variety of running styles and are often chosen by runners looking for a balance between a natural feel and some cushioning.

Trail shoes tend to be lower-drop shoes because of the varied terrain out on a trail. You need to be able to balance a little bit quicker and you need to be able to react to the different terrain on the fly. So, lower-drop shoes do have a slight advantage in trail running.

Mid Drop (5mm – 8mm)


Mid-drop shoes are the most common type of running shoes and are often recommended for runners who prefer a moderate amount of cushioning.

These shoes promote a heel-to-toe transition but still encourage a relatively natural footstrike. They are suitable for a wide range of runners and running activities.


High Drop (9mm – 14mm and above)


High-drop shoes have a greater difference in height between the heel and the forefoot. These shoes are often chosen by runners who are accustomed to a more traditional running shoe design and heel strike.

High-drop shoes provide more cushioning in the heel, making them popular among runners who prioritize comfort and shock absorption.

Higher Drop Running Shoes


While individual preferences vary, here are some potential benefits associated with higher-drop running shoes:


Shock Absorption:

A higher heel drop often provides more cushioning in the heel area, which can be beneficial for heel strikers. This additional cushioning can help absorb impact forces, reducing stress on joints and muscles.

However, according to this study, higher-drop shoes “may be disadvantageous for runners with knee weakness and advantageous for runners with ankle weakness”


Achilles Tendon Relief:

Runners with Achilles tendon issues or tightness may benefit from higher-heel drop running shoes, as they can provide a gentle stretch to the Achilles tendon and reduce strain during running.

However, individual responses may vary, so it’s important to consult with a healthcare professional.

According to this study, McClanahan says that higher-drop shoes may shorten our calf muscles and Achilles tendons, leading to excess strain on the already-shortened Achilles tendon.

Here are some great running shoes that are gentle on the Achilles tendon.


It’s important to note that while these benefits exist, they may not apply to every runner. The choice of heel drop ultimately depends on individual biomechanics, preferences, and running goals. Proper shoe selection should consider a holistic approach that encompasses comfort, fit, and intended usage.

Lower Drop Running Shoes

Lower drop running shoes, characterized by a smaller difference in height between the heel and forefoot, offer unique advantages that can benefit certain runners and promote specific running styles.

Here are some potential benefits associated with lower-drop running shoes:

Natural Biomechanics:

Lower-drop running shoes encourage a more natural running stride, often promoting a midfoot or forefoot strike. This alignment can lead to a more efficient transfer of energy and potentially reduce the risk of certain overuse injuries.


Underfoot Feel:

Lower-drop running shoes enhance sensory feedback from the ground, potentially improving proprioception and foot strength. This heightened awareness of foot placement and movement can lead to better balance and stability.

Agility and Speed:

Lower-drop shoes are often associated with a more responsive and agile feel, making them suitable for speed work, interval training, and races. The potential reduction in weight and bulkiness can contribute to a quicker and more dynamic running experience.

This study showed that “low-drop shoes (…) help increase downhill performance”.


Transitioning Time

If you’re changing your shoe drastically, let’s say from a 10 millimeter to a 4 or 2 or 0 millimeter, that’s a pretty big change and your body’s going to notice.

So, we really want to urge you to take it easy when you change your shoes especially if you’re changing the drop in your shoes significantly.

Your legs are going to take a little bit of time to get used to the changes whether you’re going up or down. So, ease into it.

Drop your running schedule and drop your pace a little bit for the first few runs just so that your body can adjust to the new platform underfoot.

Heel Drop FAQs


Is 12mm drop too much?

A 12mm drop in running shoes is considered relatively high. It provides more cushioning in the heel and encourages a heel striking and heel-to-toe transition. While some runners prefer this level of cushioning and support, others may find it less conducive to a natural footstrike.

But while 12mm drop is considered too much by some runners, thousands of others come back to the 12mm Brooks Ghost and Adrenaline GTS year after year.

What is the normal drop on a running shoe?

The “normal” drop on a running shoe typically falls within the range of 8mm to 10mm. This mid-range drop is a common choice for many runners as it provides a balance between cushioning, support, and a relatively natural footstrike.

However, it’s important to note that there is no one-size-fits-all answer, and the best drop for you depends on your individual biomechanics and running style. It’s always a good idea to try out different drop levels to find the one that feels most comfortable and supportive for your running needs.


What heel drop is best for knees?

generally speaking, high-drop running shoes are not recommended for knee pain. A moderate heel drop in the range of 8mm to 10mm is often considered suitable for promoting knee comfort for many runners.

Is a 10mm heel drop good for running?

Yes, a 10mm heel drop can be a good choice for running, especially for runners who prefer a moderate level of cushioning and support. This heel drop provides a balance between encouraging a natural footstrike and offering some cushioning for shock absorption.

What heel drop is a midfoot strike?

While the concept of midfoot striking is closely associated with lower heel drops (4mm – 6mm) or even zero-drop (0mm) shoes, it’s important to note that the relationship between heel drop and foot strike is not always a strict rule.

What is the drop on Hoka shoes?

Hoka offers a variety of models with different heel drops to cater to various running preferences and needs. Generally, Hoka shoes feature heel drops ranging from 4mm to 5mm (low drop) to 5mm to 6mm (moderate drop) for many of their models.

What heel drop is best for Achilles tendonitis?

For Achilles tendonitis, a slightly higher heel drop, typically in the range of 8mm to 12mm, may be more beneficial for some individuals. Higher-drop shoes can provide a gentle stretch to the Achilles tendon and decrease strain on the Achilles during running.


Who should wear a zero-drop running shoe?

Individuals who have a strong preference for a natural running experience, a midfoot or forefoot striking pattern, and have gradually developed the necessary lower leg strength and stability to accommodate the change may benefit from wearing zero-drop running shoes.

However, transitioning to zero-drop shoes should be done gradually to allow the body to adapt and minimize the risk of injury.

What are the disadvantages of high-drop running shoes?

A lower heel drop (4mm to 6mm) or even a zero-drop (0mm) shoe can be beneficial for some individuals with flat feet. These options encourage a more natural footstrike and can help engage the foot’s arch muscles.


What drop is good for flat feet

Running shoes with a slightly higher drop can be beneficial for runners with flat feet. Because most flat feet tend to have a tight Achilles tendon, zero-drop shoes are not recommended for flat feet.


What is the best heel drop for arch pain?

A moderate heel drop (around 8mm to 10mm) is often recommended for individuals with arch pain. This drop level provides a balance between cushioning and support, helping to alleviate discomfort in the arch area. These shoes will also help to put your weight more on the forefoot and away from the plantar fascia in your feet.

What heel drop is best for plantar fasciitis?

A moderate to slightly higher heel drop is often considered beneficial for individuals with plantar fasciitis as this helps to reduce strain on the plantar fascia.

What heel-to-toe drop is best for high arches?

Generally, a low to medium heel drop promotes midfoot strike which is good for high arches.

In conclusion, research says you should look for a shoe that fits your running style rather than trying to find a shoe that fixes your running  style.

Obviously, the right shoe and heel drop can solve a lot of problems while the wrong drop can exacerbate some pain.

I hope you’ve found what you’re looking for in our running shoe heel drop chart and I hope you’ve learned something new today.

Happy running 🙂

About Eric Barber

Eric Barber is a happy father of two little angels, a husband, and a runner. He eats, sleeps, and dreams anything foot related: running shoes, walking shoes, sneakers, you name it. It all started when Eric was a shoe store specialist watching and fitting people's feet day in and day out.

2 thoughts on “Running Shoe Heel Drop Chart – Asics, Brooks, Altra, Nike, Adidas, New Balance, Under Armour…”

  1. There are those of us that are not runners, but have orthotics that have to fit in sneakers.
    Shoes with a larger drop and using orthotics, make you sit higher in a shoe which can cause your foot to move forward to where you would not only be sitting on the orthotic incorrectly, but your toes would be pushed into the front of your shoe causing nail issues. I found that the smaller drop shoes do not cause those problems.
    Another problem is not many shoes have stabilization to them which a person with plantar fasciitis and severe pronation need even if using orthotics.
    I have noticed on the Asics and New Balance they are using cushioning that seems to disappear when you have orthotics. They seem to wear down faster.
    I need new sneakers every 3 -4 months because I wear them every day for about 8 or more hours. I am trying to figure out what is best, but have not gotten guidance from any podiatrist.
    I stick with brands I know I try to look up everything I can so I make the best decision that I can make about sneakers. It isn’t easy. This page helped quite a bit, but someone needs to address the problem of having orthotics and the issues they cause.


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