Heel-to-Toe Drop Explained: What It Is and Why It Matters for Your Shoes

If you’ve been shopping for running shoes or work shoes and stumbled across the phrase “heel-to-toe drop,” don’t worry—you’re not alone in wondering what it actually means.

At Sundial, we’re all about keeping things simple, so here’s the quick breakdown:

🦶 What Is Heel-to-Toe Drop?

Heel-to-toe drop (also called just "drop") refers to the difference in height between the heel and the forefoot of a shoe. It’s measured in millimeters (mm).

For example:

• A 12mm drop means your heel sits 12mm higher than your forefoot.
• A 0mm drop means your foot is totally flat in the shoe—heel and forefoot are on the same level.

🏃♀️ Why Does Drop Matter?

Your shoe’s drop influences how your foot hits the ground—and that affects everything from comfort to injury risk.

Drop	Feel	Common Benefits
0–4mm	Flat, grounded	Encourages forefoot or midfoot strike. May reduce knee stress.
5–8mm	Balanced	Neutral feel for a variety of runners and walkers.
8–12mm	Cushioned heel	Helps heel strikers absorb impact. Good for comfort and support.

👟 Who Should Choose What?

• If you're new to running or wear cushioned shoes → Stick to 8–12mm for extra support.
• If you want to strengthen your feet or try natural movement → Look into 0–4mm drop shoes, but ease into it!
• If you're on your feet all day (hello, nurses & retail workers) → Go with what feels best—but many find 6–10mm to be the sweet spot.

☀️ Our Take at Sundial

There’s no perfect drop for everyone—it’s all about what feels right for your stride, your joints, and your lifestyle.

If you’re not sure where to start, we hand-pick our shoes to include a variety of drops, so you’re covered whether you’re looking for max support or more natural movement.