Heel-Toe Drop

Heel-toe drop, sometimes referred to as offset, is the difference in the amount of material under the heel and the amount of material under the forefoot of a shoe. Drop is usually given in number of millimeters. For example, a shoe with 20 mm of material under the forefoot and 26 mm of material under the heel would have a heel-toe drop of 6 mm.

Most running shoes have more material under the heel in order to help absorb the impact of landing. Running shoes with a lower heel-toe drop have a more uniform thickness of material under the entire foot.

There is no magical amount of heel-toe drop that is best for everyone. However, there are some general guidelines that may help guide you toward finding your ideal level of drop.

Heel-toe drop is not a highly important factor when selecting your first running shoes. Instead, you'll want to think about comfort as the biggest consideration. (You can read more about how to select your first running shoes in our guide for beginners.) Heel-toe drop is something you can start to think about when it comes time to replace your shoes or broaden your running shoe lineup.

• A high heel-toe drop (over 7 mm) is best for runners who land heel first, have issues with their Achilles tendon, or who often wear shoes with an elevated heel.
• A low heel-toe drop (from 0 to 6 mm) is best for runners who land on the middle or front of the foot.

Some runners claim that a lower heel-toe drop puts your foot in a better, more natural position. The thinking goes: If you run barefoot, your foot does not have an elevated heel. For runners who hit the ground first with the middle or front of their foot, the extra cushioning on higher drop shoes doesn't add any value and can just get in the way. These runners often prefer shoes with a lower drop.

However, many people hit the ground with their heel first. Shoes with additional cushioning in the heel can help absorb more impact upon landing. For these runners, high drop shoes are usually preferred.

Is either type of shoe "better" than the other? No. You may find, however, that a higher or lower drop shoe is better for you. Regarding benefits or issues related to certain drops, the science is inconclusive. So at this point, choosing a shoe by drop is a personal preference. It comes down to what you like.

• When choosing your first running shoes, comfort should be you main consideration, not drop.
• To calculate the drop of a shoe on the Running Warehouse site, look at the stack height numbers in the shoe's description. Subtract the forefoot number from the heel number.
• Switching between shoes of different drops might be a good idea, as your foot will react slightly differently to different drops. This may reduce repetitive stress injures commonly associated with running.
• If you choose a shoe with a drop of more than 4 mm different than your current shoe, it is advisable to gradually transition to the new shoe. Especially when switching to a lower drop shoe, it is not uncommon to experience some soreness in your calf or Achilles tendon during the transition phase.