The Monday Tuesday Shakeout: The Death of High Heel Drop Shoes
By Matthew Klein
This week Matt talk's about the recent disappearance of high heel drop shoes, what that means for the population and ways to accommodate this for those still needing a higher heel offset.
When I got into running almost two decades ago, the majority of shoes were higher drop. Heel drop is defined as the difference in height between the heel (back) and forefoot (front) of the shoe. The average was around 10-12 mm with many sitting even higher. There was a limited number of shoes that were moderate or lower drop, with most options limited to racing shoes. The most recent minimalist running shoe era shook this up with a large number of 0-4mm, or lower drop shoes onto the market. As the market has stabilized and instead gone to maximal cushioning, the lower drops have stayed and the higher heel drop shoes have shift to being more moderate. This access to variability in heel drop was great as it meant there was something for everyone. Those who wanted low drop shoes had options, those who wanted high drop shoes had options and there were also plenty of things in between.
Recently, the high drop options have disappeared. The Brooks Adrenaline series recently debuted their 25th version, which now features a 10mm drop down from its almost two and half decades of > 12 mm drop shoes. The new 2026 Mizuno Inspire, while not available at the time, is rumored to also be lowering in drop, potentially removing its long standing status as one of the highest heel drop shoes on the market. This has already happened to the now available Mizuno Wave Rider 29, which for almost 30 years has had a 12 mm or higher heel drop, setting it apart as a unique snappy, high drop, neutral shoe. The Rider 29 shifted now to a 10mm heel drop, which feels even lower thanks to a now soft foam in the midsole after years of a firm and snappy one. With the Brooks Ghost series following the same heel drop pathway as the above shoes, that leaves no options (except the heavy and clunky Brooks Addiction) for those wanting a >11-12mm drop shoe.
Not everyone needs a high heel drop shoe but some people benefit from having one. Having a higher offset puts your foot in a more plantarflexed position (foot pointed down) and decreases the amount of ankle dorsiflexion (foot up) that is required for normal running. A stiff ankle or calf muscles can be limiting for normal running and a higher heel drop shoe can reduce the stress into those areas allowing better forward movement. Those individuals with Achilles tendinopathy or calf strains also tend to do well in higher heel drop shoes as this offset reduces the stress into the Achilles tendon and calf muscles (usually). However, a higher heel drop shoe does move those forces/stress from the ankle up to the knee and hip joint. Those who run in higher drop shoes need to have good strength and shock absorption at the knee and hip as that is where forces/stress are increased. Those with patellar tendinopathy, shin splints or anterior knee problems may not do well in a higher drop shoe. So high heel drops are neither good nor bad across a population, instead function as a tool that may work better for some people compared to others.
For those who want/need a high heel drop shoe and are struggling with their disappearance, there still some options out there. The shoes mentioned in this review still have 10mm offsets, which isn't super low. Some of these include:
Adidas Supernova Rise 2 - The PEBA trainer gets a mild midsole retooling for versatility.
Brooks Ghost 17 - Brooks' legacy daily trainer.
Brooks Glycerin 22 - Brooks premium daily trainer.
Mizuno Wave Rider 29 - The biggest changes to the Rider yet.
Nike Pegasus 41: More of everything in this classic trainer series.
Nike Pegasus Plus - A lightweight, ZoomX trainer that recalls a fan favorite.
Nike Structure 25 - A mild stability trainer for those who want a traditional ride
Nike Vomero 18 - Nike's versatile trainer.
Nike Vomero Plus - Nike's very premium cushioned trainer.
Puma Deviate Nitro 3: An update to the training companion to Puma's racer.
Puma Velocity Nitro 3 - A little more cushioned in v3, this workhorse remains a solid all-arounder
Saucony Ride 18 - Saucony's enduring neutral trainer series gets some good upgrades all-around.
Saucony Triumph 22: Now max cushion with Peba.
These can be turned into higher heel drop shoes with addition of a heel lift, a small wedge that can be purchased in stores on or Amazon that can be placed on top of or underneath in the insole to add extra heel height. These should not be higher than 3-6mm or a 1/2 inch as that may cause the heel to slip out of the shoe. This means there are still options for those looking for higher heel drop shoes, particularly those with pathologic or genetic conditions that either limit ankle mobility or calf function. People may have to start buying heel lifts to add in their shoes to compensate for current industry changes. Most people without this needs will be fine as most runners need a more moderate drop (6-8mm) that is now more prevalent. Whether that will stay or change remains to be seen.
PAST MONDAY SHAKEOUTS
Shoes for Fall Trail Season
Best Shoes for Ultramarathon?
Super Shoes for Recovery Runs?
Do "Illegal" Racing Shoes Matter for Recreational Runners?
Long-Term Care for Aging Runners
What is the Best Running Form?
Running-Related Injuries
How Do I Choose a Running Shoe?
How Do I Know if I Can Use X Shoe for a Marathon?
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Ultraspire Fitted Race Belt: The best way to carry your phone and goods on the run. No bounce and various sizes for waist. (Also recommend the Naked belt)
Saysky Running Gear: We were really taken aback by this Scandinavian company's ultra-thin, durable performance clothing
Skratch Recovery, Coffee Flavor: Mental and physical boost post run. Coffee flavor is excellent and goes great straight into a fresh brewed cup
goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
Fractel Hats: Our team's wider fitting running hat of choice!
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NEXT: Shoes for Fall Trail Season
