:: Fitness - What is the "Drop" in A Running Shoe
and is it Important?
a minimal heel drop really improve your running?
Heel drop in running shoes has become one of the most important
measurements to look at when picking your next road or trail
running shoes. Many elite athletes are now supporting the
fact that a minimal heel drop makes for more effective training.
Yet how true is this? Can a minimal heel drop really improve
your running? We asked the fitness experts at Kit Box to find
out more. You can browse their range of Inov8
shoes and find out just how better they are than standard
is Heel Drop?
Heel drop is a really simple measurement that states how
thick a running shoe's heel is. There are a couple of different
terms for this such as "offset," and also sometimes
called a "ramp angle."
No matter what the name is, this measurement just lets you
know how much taller the heel is than the forefoot.
Does Heel Drop Matter to Runners?
The heel drop in a running shoe can make a huge difference
to the running style of an athlete. A running shoe that has
a thick heel demands that you must run on your heels. The
extra piece of foam beneath your heel is absolutely forced
to hit the ground first. A running trainer with a flatter
heel allows you to run more onto your mid foot. Some runners
believe that this is the most efficient step and will also
send the least amount of shock up the legs. This can reduce
the amount of injuries that you can incur whilst training.
Guide to Heel Drops
There are sizes between these, but this will demonstrate
what a heel drop changes when considering a new pair of running
- 16mm. - These running shoes are for heel strikers only.
Whilst wearing such a huge heel you cannot help but land on
your heel. Many newer trainers are not designed in this way,
and if they are, it is only to cater to the people that have
always run this way.
- 8mm - This is right in the middle if you prefer a compromise.
Mid foot strikers will like the feel of this shoe the most.
- 0mm This is a completely flat shoe (a.k.a. "zero
drop") and most true to the feel of natural running.
It will suit mid foot or forefoot strikers only. This is the
geometry at which your foot is naturally designed to hit the
ground. It sometimes feels very odd for runners that are used
to more of a cushioned heel. That is why many brands recommend
you slowly downsize your heel drop instead of jumping straight
into natural running.
to reduce your heel drop?
Top running shoe brands such as Inov8 recommend that runners
slowly reduce their heel drop over time. Inov8 provide a spectrum
of running shoes that allows athletes to achieve this. Slowly
they can buy new trainers with a smaller and smaller heel
drop to train themselves into natural running.
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