Running Shoe Drops And Stack Heights Explained
This is how heel-to-toe differential and stack height can impact your running performance and comfort.
When it comes to running shoes, the term “drop” frequently comes up, and I’m using it all the time in my running shoe reviews and also on my YouTube Channel, yet many runners are unclear about what it really means and how different shoe drops impact their running experience.
Let’s break it down in the simplest way possible because drop really does matter, and I want you to be using shoes with the right drop for you.
What is a shoe drop?
The “drop” in a running shoe refers to the difference in height (off the ground), between the heel and the forefoot. Essentially, it’s how much higher your heel is compared to your toes when you’re wearing the shoe. This measurement is usually given in millimeters (mm).
Why do shoe drops matter?
Different running shoe drops can significantly influence your running mechanics, comfort, and injury risk. Here’s how different drops can affect you:
High Drop (9-12 mm)
- Impact on Running: Higher drop shoes are often more cushioned at the heel, making them great if you tend to land on your heels – also known as being a heel striker.
- Comfort: They offer more comfort and support, especially on longer runs or for runners who need extra cushioning under the heel.
- Injury Considerations: Higher drop shoes can reduce strain on the Achilles tendon and are often recommended for runners dealing with Achilles tendonitis or plantar fasciitis. I on the other hand, recommend running in a low drop shoe with an articulated heel counter when recovering from achilles tendinitis. If you’re not a heel striker, running in high drop shoes can also cause knee pain over longer distances.
If you're choosing a higher drop because of Achilles pain, my best running shoes for Achilles tendonitis roundup lists the tested shoes that hold the 8mm line.
Best Running Shoes For Achilles Tendonitis: 8 Tested Picks
Shoes don’t cure Achilles tendonitis, but drop and rocker measurably reduce tendon strain. My 8 tested picks, plus what actually heals it.
Alastair Dixon
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