Drop is one of the most debated topics in the world of running and trail, yet it remains widely misunderstood. And yet, this small figure expressed in millimetres directly influences your posture, your stride and the stress placed on your joints.
Definition, impact on your stride, tips for a successful transition: here's everything you need to know to choose the right drop for your next trail shoes.
What is the drop of a trail shoe?
Drop refers to the difference in height between the heel and the forefoot of the shoe.
- Barefoot: The drop is 0 mm.
- Standard shoe: The drop typically ranges between 8 mm and 12 mm.
- Natural stride shoe: The drop sits between 0 mm and 4 mm.
Contrary to popular belief, drop is independent of cushioning (sole thickness). You can have a highly cushioned shoe with a low drop.
Guide: Which drop suits your profile?
To help you choose from our selection of trail running shoes, here is a summary table of the corresponding options:
| Drop | Stride type | Runner profile | Benefits |
|---|---|---|---|
| High (8mm +) | Heel strike | Beginner or Ultra-trail runner | Relieves the Achilles tendon and calves |
| Medium (5 to 8mm) | Versatile | Majority of trail runners | Balance between comfort and dynamism |
| Low (0 to 4mm) | Midfoot / Forefoot | Experienced / Natural stride | Improves stability and muscular engagement of the foot and calves |
What impact does drop have on your stride?
High drop: protection and comfort
A drop of 8 mm or more is ideal if you have a heel strike. By elevating the rear of the foot, the shoe limits excessive stretching of the calf-Achilles tendon complex. It is often the preferred choice for long distances (Ultra-trail) where fatigue naturally shifts the stride towards a heel strike.
Warning: A drop that is too high can encourage an overly aggressive heel strike, increasing impact on the knees and hips.
Low drop: towards a natural stride
A drop below 6 mm encourages a "midfoot" or "forefoot" strike. The runner's centre of gravity sits further forward, allowing the body to absorb shock more naturally. If you want to get started in trail running, be cautious with low drops, which require muscular adaptation.
How to successfully transition to a lower drop?
Reducing the drop of your shoes doesn't happen overnight. Too abrupt a transition is the number one cause of calf or Achilles tendon injuries.
The progressive transition method
If you currently run with a 10 mm drop and want to move to 4 mm, we recommend following these steps over 4 to 6 months:
- Alternating: Keep your old pair and use the new one (lower drop) only for your short, easy outings (20 minutes at first).
- Strengthening: Work on your ankle flexibility and calf strength through physical conditioning exercises.
- Listen to your body: At the slightest sign of abnormal tension in the Achilles tendon, reduce your training volume and go back to your old shoes for a few sessions.
For a more complete analysis of selection criteria beyond drop, check out our article: How to choose your trail shoes?
Beyond drop: other essential criteria
Drop is one piece of the puzzle, but it is not the only factor influencing your stride:
- Terrain: On technical and loose ground, stability is key. A moderate drop often allows for better ground feel.
- Fatigue: The longer the distance, the more the stride tends to flatten out. A slightly higher drop on an Ultra can be a valuable ally in the final stages of a race.
- Running technique: Before changing equipment, it can sometimes be useful to examine your posture. To find out more, check out our guide: Running: what types of stride should you adopt?
In summary: There is no universal "perfect drop". The best drop is the one that suits your morphology, your injury history and your enjoyment of running. If you're comfortable in your current shoes, don't change a thing! If you're looking to evolve, do it with patience and gradually.
