LOLZLetter 208 | What is Heel to Toe Drop and Should You Care?
Welcome,
On Sunday, I ran the Surf City Half Marathon. I was 3 seconds slower than last year, but the race was very different. Had the race been 13.25 miles, I would have passed myself. Last year, my first mile was 6:58, and my last mile was 7:56. This year, my first mile was 7:26, and my last mile was 7:28. The goal on Sunday wasn't necessary to run "fast," but to run a total of 20 miles and feel decent at the end. (well, as decent as running 20 miles can handle).
I did just that, and you can follow me on Strava if you are interested. I'm still very unsure of my goal marathon pace, but it will hopefully fall somewhere between 7:30-8 minutes. It depends on how hot and humid Los Angeles is that day. For now, I have a break from 20 miles for a couple of weeks.
Anyway, onto the newsletter.
A common question I receive is: does heel-to-toe drop matter? It does, and it doesn't. (wow, that is such a great answer).
Commonly known as the shoe "drop," it seems buzzworthy in the running shoe world these days, or at least on the internet.
Since the 70s and the running boom, shoes were created with more cushion in the heel. For years, no one questioned it.
When the book "Born to Run," came out many people thought a minimalist or zero-drop shoe was the best way to run.
In the book, Born to Run, there is a strong argument for lower-drop shoes; the more minimal, the better. Like many fads, people buy into them, thinking it's "the best for everyone." Nothing in the running world (and life) works for everyone.
A side note, I often compare carbon-plated footwear to the minimalist trend. Carbon-plated footwear is also a trend. It wasn't until later we saw research that minimalist shoes did not work for everyone and we will eventually see the same thing about carbon-plated shoes.
So What Does a "Heel to Toe Drop" (HTT) Mean?
The heel-to-toe drop is the difference between the height of the shoe at the heel and the forefront.
In a shoe with a 12-millimeter heel-to-toe drop, the heel is 12 millimeters higher than the forefoot.
Most people don't realize that a shoe's HTT and Stack Height are different. The Stack Height is the distance between your foot and the ground. If you remember platform flip flops, they had stack height but were flat and almost "zero drop."
You might expect a brand like Hoka to have a high HTT, like 12. They are only 4-5 mm, but their stack height is much bigger than the average running shoe. Many carbon-plated shoes sit around 6-8 mm for HTT and 40 mm for a stack height. That's why you see so much cushion.
So Does a Lower Shoe Make You Faster?
Research points out you are less likely to heel strike with a lower heel-to-toe drop. If there is less weight in the heel of the shoe, it's less likely to cause you to heel strike.
If you run on your toes (which I do!), you're more likely to have metatarsal injuries.
They both have their trade-offs! Heel striking can cause knee and shin issues, whereas toe running can cause metatarsal fractures.
Research has gone from the best way to run is X; how you run is how you run.
Sure, you can make your form more efficient, but your entire form often leads to more injuries.
Some of the fastest elite runners are heel strikers, or *gasp* even pronate.
Does A Lower Drop Keep you Less Injured?
There is no evidence that a shoe's drop keeps you healthy or even affects injury rates. If you run well in a 12 mm shoe, why change that?
There are trade-offs with both types of shoes and every type of running form.
Shoes with a higher drop reduce stress on the feet, calves, ankles, and even Achilles. The trade-off is you might be more susceptible to a knee or hip issue.
Shoes with a lower drop are the opposite. There is more pressure on the calves and feet while reducing the load on the knees.
Should You Care?
Like anything with running, it's a personal preference and has to do with your gait and form. If you are running well and healthy, then no, it doesn't matter. You're fine in whatever you are using. If you have injury after injury and have explored other options, look into your shoes. The drop could be a game-changer.
How to Transition:
First, know the drop in all of your shoes. If you're in a 10-12 mm drop, don't go crazy and start training in a zero-drop shoe. You'll hurt yourself.
Slowly start running in an 8 mm drop shoe. (this is most of the running shoes out there right now)
Then progress into a 4-5 mm drop shoe (The Saucony Freedom or most Hokas)
Then finally, if you want a zero-drop shoe, look into brands like Altra or Topo (very few shoes with a 2 mm drop).
This process should take you several months.
As you go into a flatter shoe, your calves will be more sore and tight. Your body is slowly learning to use muscles it hasn't.
I can't emphasize this enough, but if you are healthy there is no reason to switch. Let comfort be your guide in running shoes. If you're comfortable and feel good, then it's a good shoe for you.
Finally, it's essential to try on various models in a store if you can. If a shoe doesn't feel good in the store, it won't magically feel better when running. Try on different models of shoes! Plus, many local running stores have a good exchange policy that you can try a shoe, and if it's not for you, exchange it for something that is.
A lower heel-to-toe drop isn't the magical way to stay injury free or get faster. It works for some people but not for everyone. It is simply another component of a running shoe.
In 2020, I wrote an ebook (wow this feels like an eternity ago), answering various running shoe questions. You can find it here.
What is Keeping Me Entertained?
January Training Recap: The Month I Decided to Train for a Marathon
Janji 7/8 Groundwork Tight Review
My Journey to My First Marathon: We started a new series at RunTriMag that follows two people to their first big races. This begins Katie's journey to the Blue-Grey Marathon in Gettysburg.
Watch Heather McClean win the mile. Wow, this was a RACE.
What Gear Am I Loving?
I ran the Surf City Marathon on Sunday in the updated 361 Flame. It's a carbon-plated shoe that is "only" $180. I am a fan.
A few people on Strava have asked what kind of gels I'm using, and I've bounced between the Powerbar Hydrogel and Maurten. I appreciate you don't need to take them with water because I prefer to use electrolytes at every aid station.
Thanks for reading! If you enjoy the LOLZLetter, I appreciate you sharing it!
You Can Follow me on: