| What it is | Heel vs forefoot height difference (mm) |
| Low drop (0–4 mm) | More mid/forefoot; loads calf/Achilles |
| High drop (8–12 mm) | More heel; loads heel/knee |
| Change | Gradually, to adapt tissues |
Heel-to-toe drop (offset) is the difference in stack height between a running shoe’s heel and its forefoot, measured in millimeters. Lower drops (0–4 mm) encourage a more midfoot/forefoot strike and load the calves and Achilles more; higher drops (8–12 mm) shift load toward the heel and knees. It’s a key fit-and-feel spec, best changed gradually.
A key shoe spec
Measured from stack height; the extreme is zero drop. A core feature of trail running shoes.
Frequently asked questions
What is heel-to-toe drop?
Heel-to-toe drop, or offset, is the difference in cushioning height between the heel and the forefoot of a running shoe, given in millimeters. A 10 mm drop means the heel is 10 mm higher than the toe; a 0 mm 'zero-drop' shoe has the heel and forefoot at the same height. It describes the shoe's front-to-back slope, separate from total cushioning.
Does shoe drop affect running form?
It can influence tendencies: lower drops encourage a more midfoot or forefoot landing and load the calves and Achilles more, while higher drops shift more load toward the heel and knees. Drop doesn't dictate form by itself, but it changes how forces are distributed, so it interacts with your natural stride and any injuries.
What drop should I choose?
There's no single best drop — it depends on your body, form, history, and preference. Many runners do well across a range, so comfort is the main guide. If you switch to a much lower drop, do so gradually, since it increases calf and Achilles loading and abrupt changes can cause injury. Try shoes and transition slowly.
Sources
- Shoe drop & form — American Council on Exercise
- Choosing trail shoes — American Trail Running Association