The Ultimate Guide to Heel to Toe Drop

We've been cooking up something new! Here's our first ever, RunRepeat ultimate guide!

This first guide is designed to help you understand:
- What heel to drop is?
- Why is heel to toe drop important?
- What do drop do/affect?
- How can knowing the drop help inform which shoes to purchase?

Thanks for watching! Feedback is appreciated, we've changed up our video program and we'd love to hear from you on what you'd like to see!

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Disclosures: All shoes seen in this video were either purchased or sent to us for review by various partners. However, no outside party is paying us to make this video or to use their shoes. No outside party will get a chance to preview our footage or edit the video before it goes live on youtube. For regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase the cost to you, but we do get a small commission if you purchase products from any of our retail partners.

[hellokittyme]

This makes sense. My Hokas(low drop) made my calf’s hurt so bad. But my Brooks(high drop) made my knees hurt :) I decided to just not run ever again 😊

[mikeluxton]

Thanks for the helpful info. I got back into running this year after many years of couch surfing and found that running shoes have come a LONG way. I bought a pair of Brooks because they were recommended by someone I trust and they worked well; I put a bunch of road miles on them. When I transitioned to trail running I purchased the Caldera 6. After runs on the trail I found that I had terrible hip and IT band pain. I assumed it was because trail running required more stabilization from those muscle groups and the pain would fade as I became more accustomed. It didn't; it got worse. I purchased a pair of Saucony Peregrine 12 and the difference is night and day. Just that 2mm difference in drop and the hip and knee pain is gone. I also feel like my stride is more natural and I have a much better "feel" for the trail surface. I wonder how many people get into running, experience pain and stop their running journey not knowing that the source of their pain isn't their condition, but simply an incorrect choice of footwear. Unfortunately with the cost of quality running shoes many people don't have the luxury of buying several pair until they find the ones that work for them.

[pertinax]

Great guide! Wish I would have watched this a week ago, I made the mistake of jumping into a high drop shoe from a low drop one without really knowing the differences. 5 miles later and my knees are busted. Talk about learning the hard way lol...

[YukariOro]

I love my Altras. They helped majorly with my knee pain and especially with the arthritis in my big toe. I think the zero drop puts a lot less weight in my big toe, so I suffer less pain as a result.

I also own a pair of Hokas, and I can physically feel the difference and the increase in discomfort when I switch to the Hokas, even with the only slight heel height increase.

I'm also a forefoot/midfoot walker/runner, and I have spent most of my life barefoot when indoors, so transitioning to a zero drop was easy and simple as a result.

[robertgallagher]

Awesome! I wish I had known this ages ago. Only low drop for me from now on.

[kimhunter]

Thanks for the great info, seriously appreciate the straight forward, clear delivery!

[ommaigod]

Outstanding. thanks. Been recreational running for 40 years, and still learned several things from this.

[mtnrnnr]

LOVE the website..never knew you had a YT channel. Going down the rabbit hole!

[janelhartman]

Thank you for this info. I have a whole closet full of Topos...because I love Topo.. all with different stack heights and heel drops. I gravitate to zero/min drop and after listening to this video I now understand why. My stride is short and I am a mid/forefoot striker. I ran in my higher heel drops the other day and my hips are killing me right now. Won't make that mistake again. 😁

[Taalmagic]

This is very useful information. Thank you for making this video. I am a beginner runner and looks like I made an error picking a 4mm drop shoe as my first proper pair. In about 8 months I have a lot of foot discomfort. Perhaps I'll try the 9-10mm drop model this time around.

[muhammadkhairul]

thank you for this new knowledge now I know why many people have so many shoe rotation...

[ericanderson]

Crowed sourcing some wisdom here, please. I've been running 40 years, and the last decade have been plagued by soleus (not gastroc) injuries (both legs). One year ago, I tried my first carbon fiber shoes, Brooks Fuel Cells. I built up slow, and it cured the problem. Sadly, it created a new problem, with two pulled hamstrings. Given hammy injuries take longer to recover from, I guess that shoe is out. So do I look for a high drop no carbon fiber shoe? Any suggestions? I'm not going to do more than 5 mile runs, and run about 22:00 for 5K. 165 pounds.

[MrMars]

How can I test if I am a heel striker or not? Great video

[PatrickStar-kmdm]

Question: Is it good or bad to rotate drops in a rotation. I have a couple daily trainers and one is a 8 mm drop and the other is a 5mm drop

[vick]

Hi great information...also I wish to know what model of hoka was shown in the video..

[DanielleANNAp]

What do you mean when you say “rocker” or “rock” can you elaborate 😊

[dave]

Hi. Got a random question. But what heel drop is best for just walking around everyday use? I like to run in 12mm drop, but I could not wear them all day. Feet would be killing me. Is lower best for everyday non running use.

[AndrewHillis-kl]

I am struggling with my shoe choices . I use my running shoes for walking only, I like plush but the last three pair of shoes I have worn are causing me pain in the balls in my foot . Is that because I am wearing to high of a drop shoe . I like plush and softness can you recommend some good choices please

[scomoore]

I’ve been told that higher drop shoes increase the angle at which metatarsals strike, thereby pounding metatarsals more and inducing metatarsalgia. Is this consistent with your thinking?

[garyhaber]

I like all your reviews but you did great with this one :-) I have forwarded it to some friends because when I talk about drop and stack and try to explain it to them they think I am some kind of alien :-)

I also wonder have you ever tried the Skechers Go Run 7 + because I have found them to be and you'll ever run sockless? Bc, I find that I have more feel and control when I am sock Lis and there is little to no slippage at all inside my shoes.... Skechers shoes like the 7 Plus and the Razors for example are great for running sockless in.... they are often like socks themselves with that awesome hyperverse underfoot. And I am able to achieve amazing control and the sensation is great because there is a little bit more ground feel.... Just wondering if an experienced Runner like yourself has ever done this and if so how do you find it?