What drop is
The drop (German: Sprengung) is the height difference between heel and forefoot, measured in millimetres. With a drop of 10 mm, the heel sits one centimetre higher than the forefoot. At 0 mm, heel and forefoot are at the same height, which is called a zero-drop shoe.
Important: drop says nothing about the amount of cushioning. A heavily cushioned shoe can have a low drop and vice versa. It is solely about the difference between front and back.
Why drop matters
Drop influences how your foot lands and which structures are loaded more during running. A higher drop tends to favour heel striking and relieves the calf. A lower drop encourages a midfoot or forefoot strike and demands more of the calf and Achilles tendon.
Which drop suits you?
- High (10 to 12 mm): straightforward, good for heel strikers and beginners. Examples: Brooks Ghost 16 (12 mm), Nike Pegasus 41 (10 mm).
- Medium (6 to 8 mm): a balanced compromise that suits many running styles. Examples: ASICS Gel-Nimbus 26 (8 mm), New Balance 1080v13 (6 mm).
- Low (0 to 5 mm): encourages a midfoot strike, but takes getting used to. Examples: Hoka Clifton 9 (5 mm), Hoka Bondi 8 (4 mm).
Be careful when switching
If you switch from a high to a much lower drop, take it slowly. Calf and Achilles tendon have to get used to the changed load. An abrupt switch is a common cause of overuse complaints. So increase the share of the new shoe gradually over several weeks.
You can find the drop of each model directly on its product page, and the sneaker finder helps you narrow down a suitable shoe.
Frequently asked questions
What does drop mean in a running shoe?
Drop is the height difference between heel and forefoot, measured in millimetres. A drop of 10 mm means the heel sits one centimetre higher than the forefoot. It influences how the foot lands and which structures are loaded more during running.
Which drop is right for me?
For most runners, 8 to 12 mm is a good, straightforward choice, especially for heel strikers and beginners. Low drops of 0 to 6 mm encourage a midfoot strike, but load the calf and Achilles tendon more and take getting used to.
Is a low drop better?
Not across the board. A low drop is not automatically healthier or more natural. It only shifts the load to other places. Anyone who switches should do so slowly, to give the calf and Achilles tendon time to adapt.