Heel drop is one of the most important—and most misunderstood—specifications in running shoes. Pick the wrong drop for your body, and you could aggravate existing injuries or create new ones. Pick the right one, and you might find that nagging pain finally disappears.
This guide will help you understand what heel drop actually does to your body and how to choose the right amount for your running.
What Is Heel Drop?
Heel drop (also called "heel-to-toe drop," "offset," or simply "drop") is the difference in height between the heel and forefoot of a running shoe, measured in millimeters.
For example, if a shoe has 25mm of material under the heel and 15mm under the forefoot, it has a 10mm drop.
Heel drop is the height difference between heel and forefoot stack heights
Heel Drop Categories Explained
Zero Drop (0mm)
- Pros: Most "natural" foot position; may strengthen foot muscles over time; may reduce knee loading
- Cons: Significantly increases Achilles/calf strain; requires gradual transition; higher injury risk for unprepared runners
- Best for: Experienced runners without lower leg issues; those who've properly transitioned; runners with chronic knee problems (with caution)
Low Drop (4-6mm)
- Pros: Balance between natural position and protection; less dramatic transition than zero
- Cons: Still increases lower leg loading compared to traditional; may aggravate Achilles issues
- Best for: Runners seeking middle ground; those transitioning down gradually from higher drops
Moderate Drop (8-10mm) ⭐ Most Versatile
- Pros: Protects Achilles and calves; works for most runners; no transition needed; versatile across distances
- Cons: Slightly more knee loading than zero drop; not as "minimal" for purists
- Best for: Most recreational runners; those with Achilles/calf issues; runners who want protection without extremes
Traditional/High Drop (10-12mm+)
- Pros: Maximum Achilles/calf protection; familiar feel for most runners; good for heel strikers
- Cons: May increase knee loading; can promote heel striking; less natural foot position
- Best for: Severe Achilles/calf issues; heel strikers; runners transitioning from injury
How Heel Drop Affects Your Body
Research has mapped out how different heel drops shift stress through your body:1
| Body Part | Lower Drop (0-4mm) | Higher Drop (8-12mm) |
|---|---|---|
| Achilles Tendon | ⬆️ Increased load | ⬇️ Reduced load |
| Calf Muscles | ⬆️ Work harder | ⬇️ Less strain |
| Plantar Fascia | ⬆️ More tension | ⬇️ Less tension |
| Knees | ⬇️ May reduce loading | ⬆️ May increase loading |
| Hips | Variable | May increase slightly |
The Key Research Finding
A 2021 biomechanics study found that running in shoes with larger heel-to-toe drops "decreases loading of the Achilles tendon and calf muscles by minimizing the net ankle moment during running."2 Another study found ankle/foot injuries occurred in 41% of runners in zero-drop shoes vs. 31% in 10mm drop shoes.3
How to Choose Your Heel Drop
Quick Decision Guide
Your Achilles is already stressed. Lower drop shoes will make it worse. Learn more in our Achilles tendonitis guide.
→ Choose 8-12mm dropLower drop means your calves work harder with every step.
→ Choose 8-12mm dropPodiatrists typically recommend shoes with some heel elevation to reduce strain on the plantar fascia.4
→ Choose 7-12mm dropSome evidence suggests lower drop may reduce knee loading—but transition very gradually.
→ Consider 4-8mm drop (transition slowly)A moderate drop works for most runners across different distances and speeds.
→ 8-10mm drop is a safe, versatile choiceIf you've successfully transitioned and have no lower leg issues, continue with what works.
→ Stick with your current dropImportant: Don't Change Too Much at Once
If you're currently running in 12mm drop shoes and want to try zero drop, consider stepping down through intermediate drops first: 12mm → 8mm → 4mm → 0mm, spending at least a month at each level. Check our transition guide for more details.
Heel Drop Isn't Everything
While heel drop is important, it's one specification among many. Also consider:
- Stack height: Total cushioning underfoot (affects impact absorption)
- Toe box shape: Whether your toes have room to spread naturally—learn more about wide toe box benefits
- Stability features: Whether the shoe controls pronation
- Weight: Lighter shoes for speed work, heavier for cushioned easy runs
- Upper construction: Fit, breathability, and support
The "best" shoe is one that addresses your specific needs across all these dimensions—not just heel drop alone. Have questions? Visit our FAQs or contact us.
Why Veloci Uses 10mm Drop
We designed Veloci shoes with a 10mm heel-to-toe drop because research and clinical experience point to this range as the "sweet spot" for most runners:
- Provides meaningful protection for the Achilles tendon and calf muscles
- Works well for both heel strikers and midfoot strikers
- Requires no transition for runners coming from traditional shoes
- Allows us to pair it with a wide toe box without the downsides of zero-drop
Combined with our anatomically-shaped toe box, this gives runners natural foot function where it matters (toe splay) with protection where it's needed (lower leg). Learn more about our design philosophy.
The Sweet Spot: 10mm Drop + Wide Toe Box
Veloci offers the best of both worlds—room for your toes AND protection for your Achilles. Free shipping and 30-day returns.
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
- 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 persistent pain, injury, or medical conditions, please consult a qualified healthcare provider before making footwear changes.
