Drop and Cushioning: The Simple Guide to Choosing Your Running Shoes

Drop and cushioning: what are we talking about?

Two words keep coming up when you shop for a running shoe. Don't worry, it's simpler than it sounds.

The drop is the height difference between the heel and the forefoot, measured in millimetres. A high drop (10-12 mm) raises the heel; a low drop (0-6 mm) keeps the foot flatter.

Cushioning is the thickness of the foam under your foot. More of it means a softer, more protected stride. Less of it means more ground feel and more responsiveness.

What it changes for you

The drop influences how your foot lands and spreads the load. A higher drop often suits a heel strike, common among beginners. A low drop puts more demand on the calf and Achilles tendon, so ease into the switch gradually.

Cushioning, in turn, affects comfort and feel. Plenty of cushioning for long runs and comfort; a firmer setup for faster sessions.

How to choose for your profile

• Just starting out or want maximum comfort: a classic drop and generous cushioning like the Brooks Glycerin 23, the Asics Gel-Nimbus 28 or the New Balance 1080 v15.
• Looking for a versatile daily trainer: the Brooks Ghost 18, the Saucony Ride 19 or the New Balance 880 v15.
• Love bounce and responsiveness: the Saucony Triumph 23, the Asics Novablast 6 or the Salomon Aero Glide 4.
• Want solid support: the Brooks Adrenaline GTS 25 or the Asics Gel-Kayano 33.
• Heading off-road: the Saucony Peregrine 16 or the Salomon Genesis.

One last tip

The best drop and cushioning are the ones that match your stride, your mileage and how you feel. Switch models gradually to give your body time to adapt.

Not sure what suits you? Have a chat with Gregory, our coach, or drop by the RunLab store to try a few models at your own pace.