Canadian_Running_-_November_-_December_2016

By Marylene Vestergom

R

unning shoes are constantly evolving – and even
though the barefoot running trend has somewhat
subsided, it did spur shoe designers to think about the
platform of the shoe and the heel drop. So as runners face
a wide selection of shoes – another term has been thrown
into the mix. What does heel drop actually mean?
David Korell, footwear merchandiser for New Balance
Canada, along with Matthieu Trudeau, biomechanics
research scientist at Brooks Running, weighed in.
What does heel drop mean?
“Basically it’s the difference in height in millimetres
between where the heel and forefoot sit in the shoe,” says
Korell. “ The higher the number, the greater the differen-
tial between where the heel and where the forefoot sits,
so there is more of a tilt or slant. The lower the number,
the f latter the shoe or the heel and the forefoot sit at the
same height. So a drop of zero means the heel and fore-
foot are level.”
However, Trudeau points out that when you measure
the height of the heel and forefoot in a shoe it might
be a zero drop, but the foam in the shoe compresses
when you load it. “So the drop may not remain zero
in a dynamic situation. For a heel striker, if you put

some force on the heel, it will actually drop

beneath that zero drop, so it will be a nega-

tive drop. For those who may run in a zero

drop shoe that is very cushioned, it won’t

feel that good in the transition. That’s one

thing to keep in mind.”

What are the effects of a heel drop?

The minimalist running movement inspired

designers to think about the platform of the

shoe. The thicker the heel, the more likely

you may heel strike and land in front of

your hips, which some people in the running

community believe leads to injury. Others

feel that in shoes with less cushioning often

associated with low heel drop shoes you are

more likely to land on your midfoot, under

your hips, which is similar to the way you

would run barefoot.

But as Korell points out, “we probably

could run barefoot but man created concrete

and asphalt – so now we need cushioning

underfoot. A midfoot striker is going to be

seeking out a low drop shoe, and we say a

drop of 4 mm or less is generally considered

a minimalist shoe. The thickest drop is typi-

cally 12 mm and the thinnest 0 mm, with

the industry median being 8 mm these days.”

However, the effect of the heel to toe drop

hasn’t been studied that well, says Trudeau.

“The cushioning is often confused with the

drop of the shoe, with a high drop being asso-

ciated with more cushioning. We did a study

a while back at Brooks and found not much

changes in the biomechanics above a 4 mm

drop, so between 4 mm and 12 mm, runners

behaved similarly.”

What do elite athletes wear?

Competitive distance runner and physio-

therapist Katie Snowden says, “From a

performance standpoint, footwear choice is

much more significant for a performance-

level runner versus an average runner. For

performance I would race in a minimalist

shoe. You’re just much more efficient. You

don’t seem to over stride as much when

you’re up on your toes. You’re lighter on your

feet and your turnover is faster.”

How important is heel drop?

Korell and Trudeau agree that fit and feel play

an important role in choosinig the shoe’s

drop ratio. “Materials will vary from shoe

to shoe – and as long as runners are steering

towards a neutral, stable or a lightweight

shoe according to their mechanics – plus or

minus a 2 mm heel drop – you’ ll be OK ,” says

Korell.

And if you’re tempted by minimalist foot-

wear with a drop of 4 mm or less – do it

gradually, injects Trudeau – very gradually.

Marylene Vestergom is a freelance writer based in

Toronto. She has written for the Globe and Mail

and the To ro n to St a r.

What the

pros prefer

Reid Coolsaet

Two-time Olympic marathoner,

New Balance athlete

Training shoes:

NB Vazee Prism (8 mm drop)

and 1500v2 (6 mm drop).

“The drop in the midsole of

my shoes has come down

in recent years. I feel having

less of a drop promotes a

more efficient foot strike

for me. This is because I

hit the ground a little more

under my body instead of in

front of me. The new strike

seems to be easier on my

hamstrings.”

Jenna Westaway

800m runner, Brooks athlete

“I wear the Glycerin (10 mm

drop) for long runs, and the

Launch (10 mm drop) for

interval training and the

wire spike for racing.”

Lewis Kent

Beer Mile Champion,

Brooks athlete

“I run the majority of my easy

runs in the Launch 3 (10 mm

drop), and do my intervals/

road races in the Hyperion

(10 mm drop).”

What Is

Heel Drop?

You may have heard the words “heel drop”

discussed when reading a shoe review or

trying to buy a new pair of trainers. But what

does this concept mean for you as a runner?

28 Canadian Running November & December 2016, Volume 9, Issue 7

Nick Craine

bodywork

lab rat