Drop is one of the most debated topics in the world of running and trail, yet it is often misunderstood. Nevertheless, this small figure expressed in millimetres directly influences your posture, your stride, and the stress placed on your joints.
Definition, impact on your stride, and advice for a successful transition: here is 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 height difference between the heel and the forefoot of the shoe.
- Barefoot: Drop is 0 mm.
- Classic shoe: Drop generally ranges between 8 mm and 12 mm.
- "Natural stride" shoe: Drop ranges between 0 mm and 4 mm.
Contrary to popular belief, drop is independent of cushioning (the thickness of the sole). A shoe can be heavily cushioned with a low drop.
Guide: Which drop should you choose based on your profile?
To help you choose from our selection of trail running shoes, here is a summary table of the correspondences:
| 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 responsiveness |
| Low (0 to 4mm) | Midfoot / Forefoot | Experienced / Natural stride | Improves stability and the muscular engagement of the foot and calves |
How does drop affect your running stride?
High drop: protection and comfort
A drop of 8 mm or more is ideal if you have a heel-strike pattern. By elevating the rear of the foot, the shoe limits excessive stretching of the calf-Achilles tendon complex. This is often the preferred choice for long distances (Ultra-trail) where fatigue naturally shifts the stride towards a heel strike.
Warning: An excessively high drop can encourage too aggressive a 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 is shifted further forward, allowing the body to absorb impact 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 does not happen overnight. Too abrupt a transition is the number one cause of calf and 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 runs (20 minutes to begin with).
- Strengthening: Work on your ankle flexibility and calf strength with targeted physical preparation exercises.
- Listening to your body: At the slightest sign of unusual tension in the Achilles tendon, reduce your training volume and switch back to your old shoes for a few sessions.
For a more comprehensive analysis of the 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 paramount. A moderate drop often allows a 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 your kit, it can be worth examining your posture. To find out more, read 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 build, your injury history, and your enjoyment of running. If you are comfortable in your current shoes, don't change a thing! If you are looking to evolve, do so with patience and gradually.
