If you've shopped for running shoes recently, you've probably encountered the term "heel drop." It's one of those specs that can seem technical, but it has real implications for how your body absorbs impact when you run.
Here's a straightforward look at what heel drop means, what the research says, and why we chose a 10mm drop for Veloci running shoes.
Heel drop is the difference in stack height between heel and forefoot
What Is Heel Drop?
Heel drop refers to the difference in height between the heel and forefoot of a shoe, measured in millimeters. A traditional running shoe typically has a drop of 10-12mm, meaning the heel sits 10-12mm higher than the toe. Minimalist or "zero-drop" shoes have little to no height difference.
This measurement matters because it affects how forces are distributed through your lower body when your foot strikes the ground.
The Biomechanics: Where Does the Stress Go?
Research has consistently shown that heel drop influences which parts of your body absorb running's impact forces. As biomechanics researchers have observed, a shoe with a higher drop tends to reduce stress on the lower leg—including the foot, ankle, Achilles tendon, and calf—while directing more stress toward the knees and hips. Conversely, lower-drop shoes typically spare the knees but increase stress on the lower leg.1
A 2021 study published in Applied Sciences examined muscle activation patterns across different heel drops. The researchers found that running in shoes with larger drops may minimize the net ankle moment during running and decrease loading of the Achilles tendon and calf muscles.2
Key Takeaway
For runners prone to Achilles tendinopathy or calf tightness, a moderate-to-higher heel drop may help reduce strain on these structures during running.
What the Injury Data Shows
Some research has attempted to quantify how heel drop relates to injury patterns:
This data illustrates an important point: there's no universally "correct" heel drop. The right choice depends partly on your individual injury history and biomechanics.
The Minimalist Shoe Caution
The popularity of minimalist and zero-drop shoes has grown significantly, and they do offer certain benefits. However, research has also identified potential risks, particularly for runners transitioning too quickly.
A systematic review found that minimalist shoes can increase the cross-sectional area and stiffness of the Achilles tendon over time. However, they also increase loading on the ankle joints compared to conventional shoes.4 Studies noted that these increases in mechanical demands on the lower leg may raise the risk of Achilles tendinopathies.5
As one clinical resource notes, a decreased heel-to-toe drop places additional strain on the Achilles tendon, and if the tendon is not strong or flexible enough to handle this increased load, problems can develop.6
Clinical Guidance on Heel Drop Selection
Based on the available evidence, sports medicine professionals often provide the following general guidance:
| If You Have... | Consider... | Why |
|---|---|---|
| Knee issues | Lower drop (4-8mm) | May shift impact forces away from the knee |
| Achilles/calf problems | Higher drop (8-12mm) | Reduces strain on lower leg structures |
| Plantar fasciitis | Moderate drop (7-12mm) | Helps reduce strain on the plantar fascia7 |
| No specific issues | Match your current shoes | Gradual transitions are safest |
Why We Chose 10mm for Veloci
When designing Veloci running shoes, we wanted to serve runners who appreciate natural foot function (hence our wide toe box) but who also want protection for their Achilles and calves.
A 10mm drop sits in what research and clinical practice suggest is a "sweet spot" for many runners—enough elevation to reduce lower leg strain while not being so high that it promotes excessive heel striking or knee stress.
This combination—a naturally-shaped toe box with a moderate heel drop—addresses a gap we noticed in the market. Many wide toe box shoes are zero-drop or very low-drop, which isn't ideal for everyone, especially runners dealing with Achilles or calf issues.
Important Considerations
Individual Variation
Research hasn't established a single optimal drop. Your anatomy and history matter.
Transition Gradually
Sudden changes in heel drop can increase injury risk. Give your body time.
One Factor of Many
Cushioning, stability, and fit all contribute to how a shoe performs for you.
The Bottom Line
Heel drop is a meaningful specification that affects how running forces are distributed through your body. While there's no one-size-fits-all answer, research suggests that a moderate heel drop in the 8-12mm range may help reduce strain on the Achilles tendon and calf muscles—which is why we built Veloci shoes with a 10mm drop.
Combined with our wide toe box design, this gives runners the opportunity to let their feet function more naturally while still protecting the lower leg structures that often take a beating during high-mileage training.
Built for the Long Run
Wide toe box for natural function. 10mm drop for lower leg protection.
The best of both worlds.
References
- Podiatry Today. "How Does Heel-to-Toe Drop in Running Shoes Impact Heel Pain?" hmpgloballearningnetwork.com
- Xu D, et al. "Biomechanical Analysis of Running in Shoes with Different Heel-to-Toe Drops." Applied Sciences. 2021. MDPI
- Research data as cited in RunRepeat. "Heel to Toe Drop: The Ultimate Guide." runrepeat.com
- Warne JP, Gruber AH. "Systematic Review of the Role of Footwear Constructions in Running Biomechanics." Sports Medicine. 2020. PMC
- Li J, et al. "Simulation of Lower Limb Muscle Activation Using Running Shoes with Different Heel-to-Toe Drops." Bioengineering. 2023. PMC
- Fleet Feet West Hartford. "Minimal Running? Focus on the Achilles Tendon." fleetfeet.com
- Bayshore Podiatry Center. "Best Running Shoes for Plantar Fasciitis 2025." bayshorepodiatry.com
This article is for informational purposes only and does not constitute medical advice. If you have foot pain, Achilles tendon issues, or any medical condition, please consult a qualified healthcare provider.
