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.

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Running Shoe Heel Drop Chart

Asics Heel Drop Chart

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Nike Heel Drop Chart

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New Balance Heel Drop Chart

Brooks Heel Drop Chart

Adidas Heel Drop Chart

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Saucony Heel Drop Chart

Hoka Heel Drop Chart

Altra Heel Drop Chart

Mizuno Heel Drop Chart

ON Heel Drop Chart

Under Armour Heel Drop Chart

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Reebok Heel Drop Chart

Topo Heel Drop Chart

Skechers Heel Drop Chart

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”

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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”.

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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.

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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.