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 incorrect adjustment of this parameter can cause pain. Simple breakdown.

What is drop?

Drop is the height difference between the heel and the front of the foot, in millimeters. A shoe with 10 mm drop has a noticeably raised 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, promotes 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" running gait. Requires strong calves and a cautious transition.

The real trap: changing too quickly

Switching from a drop 10 to a drop 4 overnight puts sudden stress on the calf and Achilles tendon — this is a classic cause of Achilles tendinitis and periostitis. If you change, do it progressively, 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 on which you run without pain and comfortably. See also how to choose your running shoes.

Progress beyond equipment

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