What is drop in running shoes? A go-to guide to running shoe terms to help you find your perfect pair

Start shopping for a new pair of running shoes and you’ll soon find yourself in a world of references to drop, stack height, rockers, carbon plates and special types of foam that sound like they might be more at home on a rocket ship.

Running shoe tech has come on leaps and bounds in recent years. But all that jargon can get a little bit confusing. Because as much as the numbers and technical terms sound pretty cool…. they don’t give you much of a clue as to what they mean and why they matter – unless you’re already familiar. We’ll talk you through some of the most common running shoe terms, what they mean and what impact they have on how a shoe feels out on the road or the trails. So that next time you’re in the market for a new set of runners, you know exactly what to look for.

Running shoe drop

The drop of a running shoe refers to the difference in height between the heel of the shoe and the forefoot of the shoe. A higher drop creates a steeper downward angle between your heel and your toes. Whereas the lower the drop – the closer the shoe is to the natural zero drop angle of standing in bare feet.

It’s important not to confuse drop with stack height. The stack is how cushioned the shoe is, whereas the drop is the angle. A shoe can have a high stack height and still be low drop.

Why is drop important?

The drop of your running shoes has an effect on your running form, cadence and where impact is absorbed as your foot hits the ground. A high drop running shoe absorbs more impact on the heel, but it can promote a heel strike running form. The load as you land with each step is put through the hips and the knees. A low drop running shoe tends to be better suited to mid- or forefoot runners since there’s less cushioning around the heel. But they tend to place more stress through the ankles as you land.

Some runners will opt for a lower drop shoe, as this can help to improve cadence. Others, particularly those who tend to suffer with tightness around the ankles and the Achilles prefer to opt for a higher drop shoe. Wearing a running shoe with a drop that doesn’t suit your natural foot strike and running mechanics could put you at more risk of picking up a niggle or an injury.

What are zero drop running shoes?

Most running shoes have some form of drop – meaning that your foot is slightly angled with the heel higher than the toes to promote the forward motion of running. But a zero drop running shoe has no drop between the heel and the forefoot, meaning your foot is completely level.

Advocates of zero drop running shoes state that by removing additional cushioning around the heel, you’re less likely to adopt a heel striking run form and you can maintain a more natural gait. It’s also been suggested that a zero drop shoe helps your feet to become stronger, because you’re not relying on the shoe to provide stability. However some runners have reported issues with a lack of arch support. And while heel striking is generally only an issue if you’re over striding – a zero drop running shoe won’t stop you from over striding. Which could become an issue if you haven’t got much cushioning around the heel to absorb the impact. As ever, what works for one runner isn’t necessarily the silver bullet for another.

How do I decide what drop is right for me?

Ultimately it comes down to what feels the most comfortable when you’re running. If you’re a life-long heel striker, you might want to consider a mid- to high drop running shoe to ensure you have enough cushioning around the heel. Likewise if you’ve had issues with your ankles or Achilles, a high drop shoe might be a better choice. Whereas if you naturally land more on your mid/forefoot, then a lower drop shoe might help to you maintain that natural gait. And if you’ve struggled with knee or hip niggles, a lower drop might help to put less load through those joints.

If possible, it’s best to try out a few different drops to see what feels the most comfortable and natural for your running gait. If in doubt, head down to your local running shop to consult an expert.

Stack height

The stack height of a running shoe refers to how much cushioning there is between your foot and the ground. In road running and triathlon in particular, we’ve seen a real trend in recent years towards maximal running shoes with chunky stack heights. The benefits are a higher level of shock absorption, and often the inclusion of ultra-bouncy high energy return foams and carbon plates to enhance propulsion. But that can come at the cost of stability, with some of those high stack height super shoes being famously ‘wobbly’ under foot.

Trail runners will often favour a lower stack height. Running off road means the ground tends to be softer under foot, so shock absorption is less of a priority than when you’re pounding the pavement. And wearing a shoe that’s close to the ground can offer better stability and feel for the terrain – which becomes increasingly important if you’re navigating technical trails.

Running shoe toe box: wide or narrow?

When it comes to running shoe tech and features, the toe box is probably the least exciting. But it’s key to how comfortable and stable you’re going to feel in your running shoes.

The toe box refers to the section of the running shoe around the ball of the foot and the toes. It’s important to choose a running shoe with a toe box width that suits the shape of your toes. If you have wide feet, or a longer second toe. You might find that shoes with a narrow toe box are too tight and squeeze your toes together. It’s important that you’ve got enough room for your toes to splay naturally within the shoes, so that impact is distributed evenly and your toes aren’t rubbing against the shoe, which can cause blisters.

But you also want to make sure that the toe box is snug enough that your foot isn’t moving around in the shoe. Otherwise you’ll feel unstable and you could have issues with blisters elsewhere. When you’re trying running shoes on, pay attention to how much room you have around your toes once the shoes are done up securely. Your foot should feel supported, without your toes feeling like a tin of sardines.

Rocker running shoes

No, we don’t mean running shoes created exclusive for the punk-rockers of our teenage years. Rocker or rocker-plate technology in running shoes refers to the geometry in the mid-sole of some shoes. Like a rocking chair, the rocker is designed to roll the foot in a forward motion to give a feeling of propulsion.

You’ll typically find that the base of the shoe is shaped like a crescent, designed to propel the foot forward from landing to toe-off. The aim of a running shoe with a rocker is to help you run more efficiently and gain extra speed. They can be a great choice for road racing, triathlon and for tempo runs or interval sessions. Heel strikers sometimes favour shoes with a rocker too, because they help to promote a forward motion rather than the sensation of ‘putting the brakes on’ if you heel strike and over stride.

What are carbon plated running shoes?

Carbon plated running shoes have a curved carbon plate in the mid-sole of the shoe. This carbon plate acts like a spring, maximising energy return when your foot hits the ground and adding propulsion. Typically these shoes also feature a rocker design, to promote greater forward motion and faster turn over. And the carbon plate also adds stiffness which reduces any wasted energy.

These so-called ‘super shoes’ boomed in popularity when Nike introduced the OG Vaporfly 4% carbon shoe in 2017 which (as you might guess from the name) claimed to improve running efficiency and speed by 4%. Prior to that, brands had experimented with carbon plates in running shoes without much success. But the introduction of high energy return foams such as PEBA in more recent years has made them a mainstream option.

When should I be using my carbon running shoes?

If you’ve got a pair of carbon plated running shoes in your stable, keep in mind they’re usually designed for fast, all-out race efforts. The claimed enhanced energy return is said to make running faster, feel easier, and encourage faster turnover and forward propulsion. And while they’ve been designed with the fastest elite runners in mind, research has found that even those running at slower paces can still get a benefit.

It’s worth noting though, that these carbon super shoes aren’t typically built for regular use on your every day training runs. Weight-saving efforts mean they can lack the comfort of an everyday shoe. They tend to come with a maximal stack height to accommodate the plate and the foam, which can make them lack stability. And some research claims that they can increase your risk of injury due to the aggressive style and the increased load they can put through the joints.

Save the super shoes for race day where you’ll be running predominantly on the roads. Throw in a few tempo or interval sessions in the shoes during your training to make sure they’re comfortable. But resist the temptation to do all your training runs in super shoes. For off-road running, the trails are likely to minimise the benefits of the carbon plate, where stability and feel for the terrain are more important.

Road running shoes versus trail running shoes: the key differences

If you’re just getting into trail running, you might be wondering if you really need to add another pair of shoes to your running gear list. But there are some key difference between trail running shoes and road running shoes that’ll help to keep you comfortable and injury free while running on your terrain of choice.

Road shoes have a relatively smooth outer sole and less grip than their trail counterparts. They’re generally more cushioned, to offer better shock absorption on unforgiving road surfaces. And they also tend to be lighter weight. Road shoes aren’t designed to withstand the rough and tumble of trail running, which means they have a lighter, more breathable upper. All of this means that if you run on anything beyond very light, untechnical trails in road shoes and you’ll find yourself struggling for grip and stability.

Trail shoes then, are the rugged sibling to your road shoes. They’re designed to offer grip on softer terrain, so they have far deeper lugs (the grooves on the sole of the shoe). Trail shoes often have a stiffer mid sole than road shoes to protect your feet from rocks, tree roots and to provide better stability on uneven terrain. The upper tends to be more hard-wearing to deal with debris and dirt on the trails. They’ll usually have more reinforcement around the heels and toes as well. Winter trail shoes can also incorporate waterproof materials and even built-in gaiters to protect you against wet and wild weather.

Can I wear trail shoes on the road?

All of that weatherproofing means that while most good trail shoes aren’t overly heavy – they’ll feel more cumbersome on tarmac compared to your road shoes. Trail shoes also tend to have less cushioning and energy return too, so you might find the ride a little harsh if you wear them on tarmac or pavements. But there’s no ‘rule’ that says you can’t wear your trail shoes on the road if that’s what has you feeling most comfortable. And there are happy medium trail shoes out there which transition nicely between trail and road, like the Scott Kinabalu 3 we reviewed earlier in the year.

The best running shoe drop, stack height and cushioning will ultimately come down to what feels most comfortable and what works with your running biomechanics to keep you injury free. It can take a bit of trial and error, but once you find a shoe you really get on with – it’s worth taking note of some of those specific features. If that particular style goes out of production or the brand make major changes when they launch an updated version (frustratingly common!), you know what to look for when you start searching for your next pair of running shoes.