Heel Drop in Running Shoes

One of the things I didn’t know about when I began running and shopping for shoes is a small but crucial factor: heel drop—the difference in height between the heel and forefoot. While traditional running shoes often have a higher heel drop (10-12mm), lower-drop shoes (0-6mm) are gaining popularity among runners. But is less heel drop better? Let’s break it down.

What Is Heel Drop?

Heel drop, or heel-to-toe offset, measures how much the heel sits higher than the forefoot in a running shoe.

• High-drop shoes (10-12mm): Promote heel striking and more cushioning in the heel.
• Mid-drop shoes (5-8mm): Offer a balance between heel and forefoot cushioning.
• Low-drop shoes (0-4mm): Encourage a more natural foot strike.
• Zero-drop shoes (0mm): Keep the heel and forefoot level, mimicking barefoot movement.

Why Less Heel Drop Is Better for Runners

1. Encourages a Natural Running Gait

A lower heel drop promotes midfoot or forefoot striking, reducing impact forces on the knees and encouraging a more efficient stride. This is closer to how humans naturally run barefoot, minimizing excess stress on joints.\

2. Reduces Risk of Knee Injuries

Studies suggest high-heel-drop shoes increase impact on the knees, which can contribute to conditions like runner’s knee and IT band syndrome. Lower-drop shoes shift some of the load to the calves and ankles, distributing stress more evenly. Higher-drop shoes were linked to increased patellofemoral stress, a key factor in knee pain among runners (Bonacci et al., 2013).

3. Strengthens Feet and Lower Legs

Low-drop shoes engage foot muscles, Achilles tendons, and calves more actively, helping to build strength over time. This can improve overall running efficiency and reduce reliance on thick, cushioned footwear.

4. Better Ground Feel and Stability

A lower heel drop improves proprioception, or the ability to sense and adjust to terrain changes. This can lead to better balance, more responsive running, and a lower risk of ankle rolls—especially for trail runners.

5. Enhances Running Efficiency

By promoting a natural stride and engaging key muscles, low-drop shoes may improve running economy, reducing wasted energy and allowing for a more fluid, powerful movement.

Best Low and Zero-Drop Running Shoe Brands

Altra – The Leader in Zero-Drop Shoes

Altra is known for its fully zero-drop design, allowing for the most natural foot positioning possible. Their shoes also feature a wide toe box, encouraging natural toe splay and comfort.

Top Picks:

• Altra Escalante – Great for road runners who want a soft yet responsive ride.
• Altra Lone Peak – A favorite among trail runners, offering durability and grip.
• Altra Torin – A cushioned zero-drop option for long-distance runners.

Hoka – Low-Drop with Max Cushioning

Hoka offers low-drop shoes (4-5mm) with high cushioning, making them a great option for those transitioning from higher-drop shoes.

Top Picks:

• Hoka Clifton – A soft, lightweight daily trainer with a 5mm drop.
• Hoka Speedgoat – Ideal for trail runners who want grip and cushion.
• Hoka Mach – A responsive, fast shoe with a low 5mm drop.

Transitioning to a Lower Heel Drop Safely

Switching from a high-drop to a low-drop shoe requires patience to avoid injury. Here’s how to transition safely:

• Start gradually – Begin with short runs in lower-drop shoes to allow muscles and tendons to adapt.
• Strengthen your calves – Since lower-drop shoes put more stress on the Achilles and calves, add calf raises and mobility exercises to your routine.
• Listen to your body – Soreness is normal, but sharp pain is a red flag. Adjust your mileage as needed.
• Rotate shoes – Use a mix of different heel drops to prevent overuse injuries.

Should You Go Zero Drop?

While zero-drop shoes can offer the most natural running experience, they’re not for everyone. Runners with stiff ankles, past Achilles injuries, or a history of calf issues may prefer a slight drop (4-6mm) for added comfort.

Final Thoughts

Lower heel-drop running shoes promote natural movement, reduce knee stress, strengthen muscles, and improve efficiency. I personally have chosen to run in Altra Lone Peak on the trails and Hoka Cliftons on the road. Whether you go zero-drop with Altra or prefer the low-drop cushioning of Hoka, choosing the right shoe can help you run stronger, stay injury-free, and feel more connected to the ground.

📖 References:

• Bonacci, J., Saunders, P. U., Hicks, A., Rantalainen, T., Vicenzino, B., & Spratford, W. (2013). Running in a minimalist shoe increases plantar pressure without modifying running biomechanics. Medicine & Science in Sports & Exercise, 45(7), 1342–1350.
• Gruber, A. H., Silvernail, J. F., Brammer, J. D., & Derrick, T. R. (2017). Running economy and mechanics in runners with lower- and higher-arched feet. Sports Biomechanics, 16(3), 367–380.
• Miller, E. E., Whitcome, K. K., Lieberman, D. E., Norton, H. L., & Dyer, R. E. (2014). The effect of minimal shoes on arch structure and intrinsic foot muscle strength. The American Journal of Sports Medicine, 42(6), 1354–1363.
• Paquette, M. R., Zhang, S., Baumgartner, L. D., & Coe, D. P. (2013). Ground reaction forces and lower extremity biomechanics with different speeds in traditional versus minimalist running shoes. Journal of Biomechanics, 46(7), 1275–1282.
• Willy, R. W., & Davis, I. S. (2014). Kinematic and kinetic comparison of running in standard and minimalist shoes. Journal of Sports Sciences, 32(13), 1277–1285.