The drop of shoes: what you need to know

The "drop" keeps coming up when talking about running shoes. Concretely, it changes the way your foot strikes the ground — and a poor adjustment of this parameter can cause pain. Simple breakdown.

What is drop?

Drop is the difference in height between the heel and the front of the foot, in millimeters. A shoe with a 10 mm drop has a noticeably elevated heel; a shoe with 0 mm drop (minimalist) is "flat".

Which drop for whom?

• High drop (8-12 mm): relieves the calf and Achilles tendon, favors a heel strike. Good for many runners, especially beginners or those sensitive in the Achilles area.
• Low drop (0-6 mm): puts more stress on the calf and forefoot, closer to a "natural" gait. Requires strong calves and a cautious transition.

The real trap: changing too fast

Going from a 10 drop to a 4 drop overnight puts brutal stress on the calf and Achilles tendon — this is a classic cause of Achilles tendinitis and shin splints. If you change, do it gradually, over several weeks, with calf strengthening.

Is there a "best" drop?

No. There is no solid evidence that one drop is universally superior for performance or injury prevention. The right drop is the one you run on without pain and comfortably. Also see how to choose your shoes.

Progress beyond equipment

Drop is a detail compared to training load management. Sports Coach AI manages your load and progression to help you advance without injury, regardless of your equipment.