At RUNNEA we always talk about the importance of choosing the right running shoes or trail running running shoes to get the most out of your workouts and races. But today we're going to delve into a topic that, although it sounds technical, can make the difference between a comfortable run and one full of drawbacks: the drop and midsole height. I know many of you are familiar with these terms, but perhaps you're not entirely clear on how they affect the way we run.
Relax, because today we're going to help you understand both concepts. Imagine you've been driving a compact car for years and suddenly you're driving a high-end sports car; that feeling of control and speed that envelops you is what you'll notice when you find the perfect combination of drop and stack height in your shoes. Yes, it may seem like a small detail, but believe me, when you try it and understand what it brings, you realize how it can improve your running sensations.
Thedrop" of a running shoe refers to the difference in height between the heel and forefoot when you wear the shoe. In simple terms, it is the slope of your foot inside the shoe, determined by how much higher the heel is compared to the forefoot. This measurement, expressed in millimeters (mm), is a very important indicator of the type of stride the shoe favors.
HighDrop (9 mm): shoes with a high drop are designed for runners who tend to heel strike first, known as heel strikers. This type of shoe typically offers increased cushioning in the rearfoot, which can help reduce stress on the Achilles tendons and provide a smoother transition during the stride. Models such as the Brooks Ghost 16, or the Mizuno Wave Rider 28 with a 12 mm drop, are classic examples of this category, offering robust support and a comfortable running experience, especially over longer distances.
Original price £140
From a biomechanical point of view, a high drop facilitates greater shock absorption in the heel area, redistributing the load to the knees and hips. It could be beneficial for runners looking to minimize stress on the calf and Achilles tendon, but it can also increase the load on the knees, which could lead to injuries such as patellar tendonitis.
MediumDrop (5 mm): shoes with a medium drop represent a balance between cushioning and a more natural stride. This type of shoe is more versatile, suitable for a variety of running styles, and allows for a smooth transition from heel to forefoot without compromising comfort. The New Balance Fresh Foam X 1080 v13, with a 6mm drop, or the ASICS Novablast 4 with 8mm drop embody this versatility, making them a popular choice among runners looking for a combination of comfort and efficiency.
Original price £160
The medium drop is ideal for those looking for a middle ground, facilitating a stride that can accommodate both a heel strike and a more forefoot-centric stride. It is a recommended option for those transitioning to a more efficient running technique or looking for a shoe that adapts to different types of training.
LowDrop (0-4 mm): shoes with a low drop are designed to promote a more natural stride, encouraging runners to impact with the midfoot or forefoot. This type of shoe is associated with a more efficient running technique, as it reduces impact on the knees by better distributing the load across the foot. However, the transition to a low drop should be made gradually to avoid overloading the calf muscles and Achilles tendons. An example is the Merrell MTL Long Sky 2 Matryx, with a 4 mm drop, or the Mizuno Wave Rebellion Sonic 2 which offers a close-to-the-ground experience, ideal for technical runs where control and precision are crucial.
Stack height, or midsole height, refers to the total amount of cushioning material between your foot and the ground, from the outsole to the insole. This characteristic not only determines the level of cushioning, but also influences stability and ground feel.
High stack height (30 mm or more): shoes with a high stack height are designed to maximize cushioning, making them ideal for marathons or ultramarathons, where protection against repetitive impact is crucial. These shoes, such as the Hoka Bondi 8 or New Balance Fresh FoamX More Trail v3, offer supreme comfort, effectively cushioning each stride. However, the increased height can compromise stability, especially on uneven terrain, which could increase the risk of ankle sprains or falls.
The main advantage of a high stack height is the ability to absorb large amounts of shock, which can be beneficial for runners suffering from joint pain or looking to reduce muscle fatigue on long runs. However, it is important to note that this additional cushioning can affect ground connection, causing the runner to feel the ground less and therefore have less control on technical surfaces.
Medium Stack height (20-30 mm): This range is a balanced option for most runners. It offers enough cushioning to protect joints and provide comfort over medium to long distances, without sacrificing ground connection and stability. shoes with medium stack height are versatile and suitable for a wide range of terrains and distances, allowing a closer to the ground footprint, which improves ground feedback and control, especially in mixed terrain.
Low stack height (less than 20 mm): shoes with a low stack height provide a more minimalist experience, bringing your foot closer to the ground and improving ground feel. They are ideal for fast runs or on technical surfaces, where precision and control are essential. However, the lower cushioning means that every impact is felt more, which can increase the load on the feet and legs, especially on hard surfaces. The Altra Escalante 4, for example, is designed for runners looking for a more direct connection with the terrain, promoting an efficient and agile stride.
Original price £120.99
The choice of drop and stack height is more than a matter of personal preference; these factors directly influence how you run and how you feel during and after your run. But for a better understanding, here's how they can affect your biomechanics and health:
HighDrop: A high drop can help soften the impact on the heel, which is beneficial for runners who tend to land with this part of the foot first. However, a high drop can also increase the load on the knees and hips, which could contribute to the development of injuries such as chondromalacia patella. If you are a runner who experiences knee pain, you may want to consider a shoe with a lower drop to reduce this load.
LowDrop: Promotes a more efficient running technique, encouraging greater activation of the calf muscles and a more even distribution of impact forces. However, this type of shoe can also increase the risk of Achilles tendon injuries if a gradual transition is not made. It is important to start with short distances and progressively increase the use of drop shoes to allow the muscles and tendons to adapt to the new biomechanics.
High midsole: Offers increased cushioning, which can be ideal for runners who run long distances or run on hard surfaces. This additional cushioning helps reduce repetitive impact on the joints, which can be crucial in preventing overuse injuries. However, the increased height can also compromise stability, especially on technical or uneven terrain.
Low midsole: Provides a closer-to-the-ground experience, enhancing stability and control, which is essential for running on technical surfaces or for speed training. The lower cushioning, however, means that every impact is felt more, which could increase the risk of overuse injuries in runners who are not used to this type of shoe.
Choosing the right shoe is a personal process that should consider your running style, injury history and specific goals. Here are some tips for making an informed decision:
Know your stride: If you impact with your heel, a higher drop might be more comfortable and help prevent Achilles tendon injuries. If you prefer a more natural stride, consider a lower drop, but transition gradually to avoid overloading.
Consider your goals: If you're training for marathons or ultramarathons, a higher stack height may offer the cushioning you need to reduce fatigue. If you're running on technical terrain or looking to improve your agility, a lower stack height will give you better control.
Prioritize comfort: Comfort is key in any footwear choice. Try different options and choose the one that makes you feel the most confident and comfortable, no matter what the technical specifications say.
Consider your injury history: If you've had problems with patellar tendonitis, a slightly lower drop that relieves stress on that area can help reduce the load on this area. If you have suffered from Achilles tendonitis, a higher drop may provide the relief needed to reduce stress on the tendon.
In a few simple steps we help you to choose the ideal running shoe for you.
GO TO THE RECOMMENDERThe drop and stack height of your running shoes are not just technical details; they are elements that can significantly influence your performance, comfort and long-term health. You should try to find the right balance between these factors to optimize your running experience. Take the time to experiment with different combinations and discover what works best for you. Remember, the perfect shoes are those that fit your body, support your technique and allow you to run farther, faster and more comfortably. And at RUNNEA we're here to help you find the best running gear at the best price.
Read more news about: Running News