- Tag: Shoe Guides
Pros and Cons of High-Drop Running Shoes
Whether you’re new to running or you’ve been pounding through roads and trails for years, you might have just heard about the idea of “drop” in running shoes. Every running shoe has a drop, from zero to low, medium, and high. So what does it mean? And which is best for you?
What’s more: Should runners think twice before they buy high-drop running shoes? What are the benefits (and potential shortcomings) of high-drop running shoes? How do they compare to zero drop shoes? Read on for answers to these questions and more.
What Is Heel to Toe Drop in a Running Shoe?
The “drop” in a running shoe refers to the vertical distance between the heel and toe. Most shoe designs elevate the heel. This can alleviate pressure on the ankles and calves. But it has other biomechanical implications.
Most running shoes will have a drop listed in their specifications that’s measured in millimeters. This measurement might also be called the “offset” or “heel to toe drop.”
-
A “zero drop” shoe has a drop of 0 mm.
-
A drop under 4mm is considered low.
-
4mm to 8mm sits in the middle.
-
A high-drop running shoe ranges between 8 and 12mm.
Many conventional running shoes will fall in the high-drop category.
What Are High-Drop Running Shoes?
High-drop running shoes elevate your heel off the ground by at least 8mm. This can accentuate a “heel strike,” when your running stride touches the ground in the heel first, instead of the midfoot or forefoot.
Most running shoes that you find in stores are considered high-drop. But check product specifications, and you’ll be able to find the exact height between the heel and forefoot.
What Are the Impacts of High-Drop Running Shoes?
Generally, high-drop running shoes shift your stride to emphasize a heel strike. If you are already a heel striker, this can help cushion your gait. And it could alleviate Achilles pain in the short term if that’s an injury you struggle with.
If you already strike in the fore- or mid-foot, a high-drop shoe could disrupt your stride in unhelpful ways. In addition, they’ll shift pressure off of your ankles and hamstrings, but could load your thighs and knees more than you’re used to. Runners with knee problems might need to be wary of high-drop shoes.
Pros and Cons of High-Drop Running Shoes
Below we outline some of the pros and cons of high-drop running shoes. Of course, advantages for some runners can be disadvantages for others, and vice versa. Every shoe can potentially fit every runner differently, with different strides, footstrikes, vulnerabilities, and strengths between various muscle groups.
Here are some pros and cons for high-drop running shoes.
Pros:
-
Can remove pressure from the ankles and calves: If you have a chronic injury in your ankles, Achilles, hamstrings, or calves, or you struggle with Achilles tendonitis, high-drop shoes could help alleviate this pain.
-
Can require less flexibility: High-drop shoes are less flexible, and thus keep your foot more rigidly in place during running. If your feet aren’t flexible to begin with, this could reduce pain.
-
Can correct overstriding on the forefoot: Because high-drop shoes bring your heel closer to the ground, they might have a corrective effect on your stride by encouraging a heel strike.
Cons:
-
Can promote imbalanced muscle strength: When you train in high-drop running shoes, you’re asking your knees and hips to do more of the work. This can lead to vulnerabilities in your calves and ankles.
-
Limits flexibility: By not giving your ankles the ability to flex naturally in the course of your run, you’re leaving some of that range of motion on the table.
-
Might overload hips and knees: If you’re vulnerable to knee injury as it is, or have had pain in your hips from running, high-drop shoes could make pain more likely.
In summary, high-drop running shoes may protect certain muscle groups in the short term. But by taking you further from your natural stride, these muscles become less flexible and less balanced when it comes to relative strength.
Try Altra’s Zero-to-Low Drop Running Shoes for Long-Term Stride Health
All of Altra Running's shoes are zero-to-low drop. Why? Because our philosophy revolves around one idea: the closer that you can get to your natural stride while running, the healthier your movements will be, and the longer you’ll be able to Stay Out There™.
Altra shoes come with another design feature that’s meant to bring out your natural gait: our FootShape™. This means a roomy toe box that helps your digits spread as widely as they want to. No scrunched feet, more balanced stride.
While you consider zero-drop vs. high-drop running shoes, you may want to think about the long term. With Altra’s zero-drop approach that cultivates your natural movements, you could be better positioned to reap the lifelong benefits of exercise than a high-drop running shoe can. But every runner is different, and giving a fair shot to a variety of shoes is the best way to know what works best for you. Not sure where to start? Try our Shoe Finder quiz.
