What is Heel Drop?

When you’re choosing running shoes, it’s really helpful to understand some of the major design elements of the footwear. And one of these features is heel drop.

The heel drop of running shoes can have a significant impact on your comfort and biomechanics when running. At ASICS, we design running shoes with different heel drops so you can find the right footwear for your needs.

Let’s learn more about the heel drop of running shoes, why it’s important, and how to decide which heel drop is right for you.

What is heel drop?

The heel drop of a shoe simply refers to the difference in height between the heel area and the forefoot area. In many - but not all - running shoes, the area where your heel sits in the shoe is slightly higher than where your forefoot sits.

Heel drop can affect how your feet and body move when running. Shoes with a low heel drop facilitate midfoot running (when your midfoot comes into contact with the ground first), which means your feet, ankles and achilles tendons absorb more of the impact. Shoes with a high heel drop facilitate rearfoot running, which means your knees and hips absorb more of the force.

Related: How to minimise the impact of running on your joints

How do you calculate heel drop?

To calculate the heel drop, you subtract the height of the heel (in millimetres) from the height off the forefoot. For example, if the heel is 20mm off the ground, but the forefoot is 15mm off the ground, the heel drop would be 5mm.

It’s not really possible to measure heel drop yourself (you’d need to slice a shoe in half to do so!). At ASICS, we include heel drop in the ‘Details’ section of individual product pages on our website. If you visit an ASICS store, ask a member of staff.

4 levels of heel drop

Heel drops are generally divided into four categories: 

1. Zero drop: The heel drop is 0mm, meaning the heel and forefoot are the same height above the ground. 

2. Low drop: 1 - 5 mm heel drop

Examples of low heel drop running shoes:

• GEL NOOSA TRI™ - the shoe has a 5 mm heel drop

3. Mid drop: 6 - 10 mm heel drop

• GEL-Nimbus™ - the shoe has an 8 mm heel drop

4. High drop: 10 mm or above heel drop

• GEL-Kayano™ - the shoe has a 10 mm heel drop

Heel drop vs stack height

Heel to toe drop is not affected by stack height (the thickness of the cushioning). You could have a highly cushioned shoe with a heel that was 30mm off the ground, and a minimalist shoe that was just 10mm off the ground, but they could have the same heel drop (i.e. if the forefoot area was 27 mm above ground on the first shoe, and 7 mm on the second).  

Why does heel drop matter?

The heel drop of running shoes can have a surprisingly big effect on your running. Research shows that, when the same people wear shoes with different heel drops, just a few millimetres difference can significantly change the motion of their feet, legs and entire body when running. 

Knowing about a running shoe’s heel drop is helpful for a few different reasons. 

It affects foot strike patterns

Shoes with a lower heel drop facilitate midfoot running. Because there’s less cushioning at the heel, it means wearers can more easily strike the ground with their midfoot. 

Shoes with higher heel drops facilitate rearfoot running. This is when wearers strike the ground with their heel first. 

There isn’t necessarily a ‘correct’ way of running. If your natural pattern is rearfoot running (like the majority of recreational runners), then choosing higher heel drop running shoes might feel more comfortable. But if you tend to strike the ground with your midfoot first, then you might prefer a low heel drop running shoe. 

Can be a consideration if you suffer from discomfort

Do you notice you often feel pain in a certain part of your leg or foot when running? Shoes with different heel drops could help. 

As mentioned above, shoes with a high heel drop tend to distribute more force to your knees and hips. You might, therefore, find that a lower heel drop running shoe might tackle this issue. Or, if you often notice discomfort in your ankles or feet, then choosing a higher heel drop running shoe could help. 

Of course, there are many possible causes of leg discomfort when running - from incorrect form to pronation, to wearing old shoes - so it’s always worth getting advice from a physio. 

The terrain factor

Generally speaking trail running shoes have a lower heel drop than road running shoes. For example, FUJI Lite™ 5 trail running shoes have a 4 mm heel drop. When you’re running on slippery and uneven surfaces, you need to continuously adapt stride length. A lower heel drop makes it easier to perform these continual adjustments. 

Comfort vs heel drop

Being aware of running shoe drop can be very important for some runners. However, it’s not the only factor to consider when choosing running shoes - and may not be such a big consideration for everyone.

It’s helpful to think about the heel drop of running shoes if:

• You’re trying to increase your running cadence: Generally speaking, shoes with a lower heel drop allow for easier midfoot running, which may facilitate running with a higher cadence. 

• You’ve noticed joint or foot pain: Choosing running shoes with a different heel drop could affect how the force of foot strikes is distributed through your body, and possibly help alleviate discomfort.  

• You want to adjust your running form: You may have decided to make some adjustments to your running form, so may choose shoes that facilitate this. 

But for other runners, the heel drop of running shoes isn’t such a big consideration. Many runners and coaches believe that comfort is the most important factor when choosing running shoes. If you’ve found footwear that you feel good in, then there’s no reason to change. What is more, if you’re used to a high heel drop, then adjusting to a shoe with low or no heel drop (and vice versa) can be quite uncomfortable. 

Heel drop: one factor in your running shoe choice

The heel drop of running shoes can be an important factor in your footwear choice - along with other issues such as cushioning, outsole or pronation. By considering a shoe’s heel drop, and understanding how it might influence your running experience, you can make the best decisions for you. 

Unsure which running shoe is right for you? Use ASICS’ Shoe Finder to quickly narrow down your search.