What Is Heel Drop & Why Does It Matter When Choosing Shoes? Author: Ethan Mount Date Posted: 4 June 2026 Ever wonder how the slope of your shoe affects your stride? This quick guide from Wildfire Sports & Trek breaks down the four key shoe drop ranges to help you find the perfect fit for your next run, walk, or hike. Hey guys, Ethan here from Wildfire Sports & Trek and I’m going to explain shoe drop, also known as heel drop or heel offset. We are going to cover each range of shoe drop, what it means for your performance when you’re walking, running and hiking, and what drop is best suited to you. What Is A Shoe Drop? Shoe drop is a standardised measurement between all shoe brands that measures the height in millimetres between the heel stack height and forefoot stack height. The greater the difference, the greater the slope you are standing on within your shoes. Changing the height of this slope can drastically change your posture, how your shoe feels, and your performance. We will talk about how each range of shoe drops can affect these factors. We are going to split shoe drops into 4 groups ranging from 0mm all the way to 15mm. Zero Drop Shoes Above: Altra Escalante Racer 2 First up we have running shoes with a 0mm drop, also called zero drop or no drop. All these terms refer to shoes that are flat-footed, meaning from heel to toe there is no slope. Zero drop shoes have really grown in popularity in the last 5 years due to the health benefits that they offer. Transitioning to zero drop shoes may: Improve your posture Increase your foot and knee strength Help you return to a more natural stride A great example of a brand leading this trend is Altra. Altra offers zero drop casual shoes, road running shoes, trail running shoes and hiking shoes, and is a great entry point for anyone interested in trying this style. Want to know more? Check out our deep dive into Altra running shoes. Within the group of zero drop shoes, we also have barefoot shoes. Barefoot shoes are designed to simulate the feeling of being barefoot while not exposing your feet to every passerby. These shoes have all the same benefits of zero drop shoes while maintaining a less cushioned, more natural approach. Some great barefoot shoe brands to check out include Vivobarefoot, Xero Shoes or Vibram. All three offer a wide variety of barefoot shoes for every exercise and lifestyle. Zero drop shoes are also a great choice as gym and weightlifting shoes as they give you a flat, supportive base to push up through. These are fantastic alternatives for people wanting to be barefoot in their gym but can’t due to restrictions. Please note: Transition to barefoot shoes gradually to allow your body to adapt safely. 1mm - 5mm Shoe Drop Above: Hoka Bondi 9 The next range of shoe drop is 1mm to 5mm. This is considered a minimalist shoe drop without committing to a zero drop shoe. Lower drop shoes share a lot of benefits with zero drop shoes hence, they are great for someone transitioning to a barefoot shoe or for weightlifting if you aren’t keen on a flat-footed shoe. A lower drop shoe can also encourage you to strike with your midfoot when running, which can alleviate strain on your hips and knees. However, it requires more use of your own muscles as the shoe is doing less work for you, and some runners may experience calf or foot strain if they are used to a higher drop shoe. Tip: A max cushioned shoe can have a low shoe drop. The huge stack height of the Hoka Bondi is misleading in terms of the actual shoe drop, being a subtle 5mm. 6mm - 8mm Shoe Drop Above: ASICS Novablast 5 A 6mm - 8mm shoe drop is the current standard for most running shoes and casual shoes. They offer a balance between the benefits and drawbacks of both the shoe drops below and above, and are what most people are used to. They perform well in most scenarios and are a good place to start if you are unsure which heel drop is best for you. A lot of the benefits discussed in the previous drop range still apply here. However, adding a few millimetres in shoe drop can help to propel you forward while running. Most people may not notice this incremental increase in shoe drop height. 9mm+ Shoe Drop Above: Brooks Adrenaline GTS 25 A 9mm shoe drop and over is considered a high drop height for casual and running shoes, but a standard drop for hiking shoes. While high drop shoes are not ideal for some people, they do have their benefits. The elevated heel can reduce the strain on your Achilles and calves, allowing you to feel more supported and helping to prevent overpronation. Therefore, a lot of stability shoes tend to fall in this range. A great example is the Brooks Adrenaline GTS 25 with a 10mm drop, or the Scarpa Terra GTX with a 15mm drop. Most hiking shoes, aside from zero drop hiking shoes and barefoot shoes, will also fall into this category. While trail running shoes, road running shoes and casual shoes are seeing a trend into lower drop heights, most hiking brands are sticking with a higher drop, and for good reason. Firstly, a high heel acts as a ‘natural brake’ when travelling downhill. This is especially important for hikers who are carrying heavy loads, as the more support, the better. Additionally, the weight of your hiking pack will shift your centre of gravity onto your heels, adding fatigue and forcing you to lean back. The high drop counteracts this by recentering your centre of gravity back into your midsole, allowing for a more stable and natural stride. Shoe Drop Recommendations & Recap While shoe drop can simply be a personal preference, there are different benefits and drawbacks to each group. It is best to try on a variety of shoes to find what suits you best. Barefoot Shoes & Zero Drop Shoes: Offer the most natural approach in running shoes and casual shoes, but can require some getting used to. All barefoot shoes are zero drop, whereas not all zero drop shoes are barefoot shoes - they may offer a range of cushioning levels beneath your feet. 1mm - 5mm Drop: A minimalist approach which is ideal for daily use, less assisted running or transitioning to a barefoot shoe. 6mm - 8mm Drop: The standard option for most running shoes and casual shoes. They offer an optimal slant to push you forward while running without adding too much height. 9mm+ Drop: This is the most supportive heel drop. It tends to be considered a high drop for running shoes and a standard drop for hiking shoes. If you want to try any of these in person or have any more questions, please feel free to come down to Wildfire Sports & Trek in Brisbane. Can't make it to the store? Our Try 2 Anything upgrade allows you to shop online in Australia confidently. Buy 2 or more models or sizes to try on from the comfort of your own home, with hassle-free returns. Any questions? Contact our running shoe experts for friendly guidance and fitting advice. About The Presenter Ethan Mount - Overnight Hiker, Boulderer and Avid Camper Ethan is an outdoor enthusiast who has been hiking and camping as long as he can remember. He loves to know about the latest gear and doing overnight hikes in the Australian bush. He has completed the Overland Trek, Cooloola Great Walk and many more. Ethan also frequents indoor bouldering gyms and outdoor bouldering spots around Brisbane, QLD. He strongly believes in the Leave No Trace mantra and protecting the beautiful Australian land.
