Running Shoe Drops And Stack Height Explained By A Running Shoe Reviewer

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.

Read some of our high drop running shoe reviews.

Medium Drop (5-8 mm)

• Impact on Running: This range of shoe drops provides a balance between the benefits of high and low drops. It’s versatile, catering to various running styles.
• Comfort: Mid drop shoes can offer a good combination of cushioning and natural foot movement.
• Injury Considerations: They’re a safe middle ground if you’re transitioning between high and low drop shoes.

Read some of our medium drop running shoe reviews.

Low Drop (0-4 mm)

• Impact on Running: These shoes promote a more natural foot strike, encouraging a midfoot or forefoot landing. This can be beneficial for improving running form and efficiency, especially when you’re working up to being able to run longer.
• Comfort: They offer a more minimalistic feel, which some runners prefer for a closer-to-the-ground experience. This is especially apparent in trail running shoes, where feeling the trail and responding to technical trails is an important factor.
• Injury Considerations: Low drop shoes can increase strain on the Achilles tendon and calf muscles, which can be a problem if you’re not used to them, but once you are, it’s the most natural way to run.

Read some of our low drop running shoe reviews.

What is a Zero Drop shoe?

Zero drop running shoes are designed with no difference in height between the heel and the forefoot, meaning your heel and toes are at the same level.

This design aims to promote a more natural running form, also known as barefoot running, because, you guessed it… it’s similar to running barefoot. Zero drop shoes encourage a midfoot or forefoot strike, which can lead to better posture and alignment during running. However, the transition to zero drop shoes should be gradual to allow your muscles and tendons to adapt to the different mechanics and prevent injury.

Read some of our zero drop running shoe reviews.

Stack height and its impact

Another important factor to consider is the stack height of your running shoes, which refers to the total thickness of the shoe’s midsole and outsole combined (from the bottom of the outsole to the top of the insole).

The examples above shoe two very different Hoka running shoes, one with a high stack height, the other with a low one.

Like the ‘drop’, stack height can influence both comfort and performance too, and here’s how:

• High Stack Height: Shoes with a high stack height (also known as highly cushioned running shoes) provide more cushioning, which can be beneficial for long-distance running by reducing the impact on your feet and joints. This extra cushioning often results in a plush, comfortable feel, making these shoes popular for marathon runners and those who prefer a softer ride. However, the increased height can sometimes make the shoe feel less stable, especially on uneven terrain unless there is stability built in.
• Low Stack Height: Also known as responsive, tempo, or speed training shoes, these offer a closer-to-the-ground feel and often provide better ground feedback, which can enhance your running form and agility. The minimalist design can improve stability and control, making them a good choice for technical trails and runners who prefer a more natural running experience. However, the reduced cushioning can lead to increased impact forces, which might not be ideal for everyone, especially on hard surfaces or for long distances.

How to choose the right shoe drop and stack height for you

Well, if you’ve made it this far then you’re probably already starting to hone in on what type of drop is best for you, but to help you lock in the best range for you, here are 4 key things for you to consider:

1. Know Your Stride: If you’re a heel striker, you might find higher drop shoes with a high stack height more comfortable. Midfoot and forefoot strikers often prefer lower drop shoes with a lower stack height.
2. Injury History: Consider any past injuries. If you have a history of Plantar or Achilles issues, higher drop shoes might be better for you. Similarly, if you need more cushioning to alleviate joint pain, a higher stack height with a soft midsole foam should be beneficial.
3. Running Goals: Think about what you want to achieve. For example, if you’re working on improving your form and speed over shorter distances, lower drop responsive shoes with a lower stack height can help with that. On the other hand, if you need running shoes for recovery runs or slower paced marathon training runs, and you want to give your joints less impact then highly cushioned running shoes with higher stack height is going to be for you.
4. Comfort and Preference: Ultimately, comfort is key – if your shoes don’t feel good whatever drop you have then you shouldn’t be running in them. Try different shoes and see what feels best for your running style and physiology.

Transitioning between shoe drops and stack heights

If you decide to switch from a high drop to a low drop running shoe (or vice versa), or from a high to a low stack height, do it gradually. Your muscles and tendons need time to adapt to the new mechanics. Start with short runs and slowly increase your mileage/speed to prevent injury.

Thanks for reading this Guide to running shoe ‘drops’, if you found it helpful, consider subscribing to our Newsletter for more easy to follow guides, and running shoe reviews s they drop – pun intended! 😉 Happy running! -Alastair