Heel Drop, Shoe Drop, Heel to Toe Drop, Differential, or Offset are the different names of the same thing. It is the measurement (usually in millimeters) between the height of the heel and the height of the toe of the shoe, so zero drop means it’s completely flat.
The standard for many years was 10 to 12 millimeters, but after the research and expert’s reviews, runners are now shifting to lower drop shoes, also called as minimalist running shoes.
Shoes with High heel drop (8 mm to 12 mm) tend to promote heel strike whereas, running shoes with lower heel drop supports forefoot or mid-foot strike.
What Heel Drop is Best for You?
It is hard to recommend what heel drop is best for you as everyone has their foot type, body weight, pronation, and health condition due to which we can’t set any standard but according to research, below are some of the suggestions you can follow:
• 6 mm to 12 mm Heel to Toe Drop:
If you are about to start your journey as a runner, then you are suggested to go for running shoes with Heel drop between 6 mm to 12 mm, as you require more heel cushioning with higher heel striking motion.
• 3 mm to 6 mm Heel to Toe Drop:
When you get used too of running, then you should move on to something more natural for which shoes with 3 mm to 6 mm are an excellent choice as a racing shoe. They are helpful during faster workouts and help encourage a strike near to the mid-foot.
It gives lots of awareness of the position and movement of the body and a flexible lower profile ride along with exceptional stability under weights.
• 0 mm to 3 mm Heel to Toe Drop:
When you become a regular runner, you are suggested to go for a lower Heel drop (0 mm to 3 mm). It will provide you a natural running motion with the forefoot to mid-foot ground strike.
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