What is heel to toe drop

Just like determining whether you like a narrower or wider shoe, one with more cushioning or less, finding the HTT drop that works best for you can take a little sleuthing. But, experts agree, doing so can help lower your injury risk and make running more enjoyable. Here's what you need to know about HTT drop:. Let's start with what exactly we're talking about. Measured in millimeters, HTT drop is the difference between how high a shoe is in the heel and the forefoot. For example, a women's Brooks Launch has a HTT drop of 10 millimeters, meaning that your heel will sit 10 millimeters higher than your forefoot when you wear the shoe.

Ten millimeters is a fairly typical drop these days, although, as we'll see later, there are running shoes with a much lower drop. HTT drop is different from stack height, which is the distance between your foot and the ground when you have a shoe on. The two measurements are related, however, as stack height, which is stated for the heel and forefoot, is used to determine the HTT drop. A similar study in from China suggests an increase in stride length in low drop shoes with a standard stack height.

Running shoe matter depending from person to person. I would suggest those who are born heel strikers stick to running shoes with a high stack height while forefoot strikers try running shoes with a lower stack height and then make adjustments from there.

This reduces the forward tilting of your body and improves your downhill running performance. You can buy any of those shoes on Amazon. If you have been running on a 10mm for quite some time and are not experiencing any type of pain or discomfort whatsoever, I suggest you stick with 10mm until you feel otherwise. The main thing you should consider is comfort rather than what the advertisements say.

So I suggest you choose the most comfortable running shoes for you. Another tip you can apply if you already know your foot strike pattern is to find a shoe that supports it rather than correct it. If you need pointers beyond heel-toe drops in choosing the right shoe, I made a separate article on that topic. Make sure to check it out. In some instances, you might want to explore different heel drops and find out which one works the best for you. After all, slight adjustments may lead to a faster 5k or a more comfortable marathon run.

Having a change that big may either feel really good or really awkward depending on how your body will adapt to the change. Heel-toe drop preference varies from person to person. In choosing the best running shoe for you, it is important to focus on your own comfort rather than what anyone else tells you. Find a shoe that matches your foot strike pattern rather than finding a shoe that could change the way you run.

Lower and zero drop shoes promote midfoot and forefoot strike. A higher drop allows for rearfoot strike because the elevated heel helps with high impacts when the heel hits the ground. Lower heel drop might help with ITB, anterior knee pain, gluteal overuse syndrome. Higher heel drop might help with plantar fasciitis, Achilles tendinopathy stiff Achilles , calf injuries.

Low drop shoes allow for more ankle flexion during landing. The ankle absorbs the impact and works as a spring. These shoes can place greater stress on the foot, ankle, lower leg. This means it has the potential to load hips and knees more, similar to heel strike. Overstriding forefoot strike might be prevented with a higher drop. The lower drop allows for the step length to be shorter. The footswitch is slower in mid 6mm and high 10mm shoes when compared to zero-drop ones. Footstrike Runners were 9.

Heel drop has the potential to influence foot strike. Lower and zero-drop promote midfoot and forefoot strike because the ankle is needed to act as a spring and to smooth the impact as much as possible. Wearing zero-drop shoes doesn't guarantee a forefoot strike. A higher drop allows for a rearfoot strike because the elevated heel helps with high impacts when the heel hits the ground.

Running form The overstriding rearfoot strike might be influenced by a lower drop. Overstriding forefoot strike might be prevented with a higher drop, because, during the overstride, the heel gets in the way and touches the ground before the forefoot, which signals the stride should be shorter. Shoe drop of standard cushioned shoes high heel stack and good cushioning does not seem to influence running biomechanics in the long term Malisoux et al.

Effects on the body A low drop D4 has a bigger vertical loading rate than a mid- D8 and high-drop D12 shoes and maximum ankle moment. A high drop has a higher knee flexion moment. This means it has the potential to load hips and knees more, similar to the heel strike.

Injury Zero-drop shoes could be a great alternative for women with knee pain or weakness. A higher drop could be interesting in women with stiff Achilles tendon-like high-heeled wearers Csapo et al. After analyzing runners with a 6-month follow-up, injury risk was not modified by the drop of standard cushioned running shoes Malisoux et al. Which heel drop is more popular? Heel drop and other shoe features Heel to toe drop is only one of the shoe features.

Heel drop vs. Zero drop shoes Special enough that only them, with one heel drop value, have a whole category. What is the best heel to toe drop? These steeply angled shoes are out of vogue, but still popular with runners who land hard on their heels natural running be damned!

What is heel drop—and how much do you need? Written by: Justin Nyberg. Share This Post:. Photo courtesy: Newtonrunning. Rockay socks rock your feet. Holiday Gift Guide: Living the life edition.

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