"Drop" is one of the most misunderstood numbers on a running shoe. It doesn't tell you how soft or how tall a shoe is. It tells you how your foot is angled inside it, and that changes which muscles do the work.
The Short Answer
Heel drop is the height difference between the heel and the forefoot. Traditional running shoes are about 8 to 12mm. Low drop is about 4 to 6mm. Zero drop means your heel and forefoot sit level. If you're comfortable and pain-free in your current drop, there's no need to change it.
How the Categories Compare
| Drop | Typical range | Examples | Feel |
|---|---|---|---|
| Traditional | 8 to 12mm | Brooks Ghost, Brooks Adrenaline GTS, ASICS GEL-Kayano | Heel sits higher, easy on calves and Achilles |
| Low | 4 to 6mm | HOKA Clifton, HOKA Bondi, On Cloudmonster | Balanced, encourages a midfoot landing |
| Zero | 0mm | Altra Torin, Paradigm, Lone Peak | Level, natural stance, more work for calves |
Exact drop varies by model and version, so check the product details if a specific number matters to you. Altra is best known for zero drop, but some newer Altra styles add a small heel drop.
Who Tends to Like Higher Drop
- Heel strikers
- Runners with tight calves or a history of Achilles irritation
- Anyone happy in a traditional shoe who wants to keep that feel
Who Tends to Like Low or Zero Drop
- Midfoot and forefoot strikers
- Runners who want a more natural, level stance
- Runners with knee discomfort, since lower drop shifts some load from the knees toward the ankles and calves
- Anyone who wants Altra's wide, foot-shaped toe box in a level platform
Drop Is Not the Same as Cushion
A zero drop shoe can still be very cushioned. The Altra Olympus and Torin have plenty of foam. They just keep it level from heel to toe. Likewise, HOKA shoes are tall and soft but sit at a low drop.
How to Switch Safely
Dropping several millimeters at once moves more work onto your calves and Achilles. To ease in:
- Start with one or two short runs a week in the new shoe
- Keep your old pair for long runs for the first few weeks
- Add time gradually over three to six weeks
- Stretch and roll your calves, and back off if your Achilles gets sore
Moving in smaller steps, such as from 10mm to about 5mm before going to zero, is easier on your legs.
Try a Few Drops
The difference is easy to feel in a few steps. Visit one of our stores to try traditional, low and zero drop shoes back to back, or shop Wide Toe Box and the full Running Comfort lineup online.
