Choosing the right running shoes isn’t just about style or brand name. Three technical features—running shoe drop, stack height, cushioning—shape how your shoes feel, how your stride works, and how your body absorbs impact.
- Drop is the height difference between the heel and the forefoot.
- Stack height is the thickness of material between your foot and the ground.
- Cushioning is the foam technology that absorbs shock with each stride.
Understanding running shoe drop, stack height, and cushioning is essential for injury prevention, performance, and comfort. This overview gives you the basics, with links to deeper articles: [read our shoe drop guide], [learn about stack height], and [see our cushioning breakdown].
Why Running Shoe Drop, Stack Height, and Cushioning Matter
Running is repetitive: thousands of foot strikes per run. Even small changes in shoe design can dramatically influence how your body reacts.
Why these features matter:
- Injury prevention: The right setup reduces strain on joints, tendons, and muscles.
- Performance: Efficient mechanics = smoother, faster running.
- Comfort: Shoes that match your stride feel better over long distances.
When you understand drop, stack, and cushioning, you make informed choices instead of guessing or buying what looks trendy.
Shoe Drop Explained
Definition:
Shoe drop (heel-to-toe drop) is the difference in height between the heel and the forefoot. A 10mm drop means the heel sits 10mm higher than the toes.
Typical ranges:
- 0–4mm (low drop): Minimal, barefoot-like feel
- 5–8mm (mid drop): Balanced, versatile
- 9–12mm (high drop): Extra heel support
Pros of low drop shoes (0–4mm):
- Encourages midfoot/forefoot strike
- Promotes natural running mechanics
- Provides stability on trails
Cons of low drop:
- Stresses calves and Achilles
- Requires gradual adaptation
Pros of high drop shoes (10–12mm):
- Reduces Achilles and calf strain
- Feels comfortable for heel strikers
- Offers more heel cushioning
Cons of high drop:
- Less stable on uneven surfaces
- May encourage overstriding
In-depth guide: [read our full article on running shoe drop].
Stack Height Explained
Definition:
Stack height is the amount of material underfoot, from outsole to sockliner.
Ranges:
- Low (0–15mm): Minimalist ground feel
- Medium (16–25mm): Balanced daily trainers
- High (26–40mm): Max cushioning comfort
Low stack shoes:
- Light, agile, strong ground feedback
- Less shock protection
Medium stack shoes:
- Best “all-arounders”
- Balance of cushioning and responsiveness
High stack shoes:
- Plush comfort for long miles
- Heavier, less ground contact feel
In-depth guide: [read our full article on stack height].
Cushioning Explained
Definition:
Cushioning is the midsole foam that protects you from impact. Different foams change how the shoe feels and performs.
Common foams:
- EVA (ethylene-vinyl acetate): Lightweight, standard option
- PEBA (Nike ZoomX, Saucony PWRRUN PB): Super light, bouncy, race-day foams
- TPU (Adidas Boost): Durable, springy, slightly heavier
Max cushion shoes:
- Pros: Comfort for marathons and recovery runs
- Cons: Can feel “mushy,” less responsive
Minimalist shoes:
- Pros: Natural ground feel, very light
- Cons: Less protection, higher impact load
In-depth guide: [read our full article on cushioning].
How Running Shoe Drop, Stack Height, and Cushioning Work Together
These three elements interact to shape a shoe’s overall ride.
Examples:
- Low drop + high stack + soft cushioning: Plush, rolling stride (Hoka Clifton).
- High drop + medium stack + stable cushioning: Heel-friendly traditional trainer (ASICS Gel-Kayano).
- Low stack + minimal cushioning: Barefoot-style shoes with maximum ground feedback.
That’s why two shoes with the same drop can feel totally different depending on stack and foam.
TL;DR Quick Takeaways
- Drop:
- Low (0–4mm): Natural stride, calf/Achilles load
- Mid (5–8mm): Balanced and versatile
- High (9–12mm): Heel comfort, Achilles relief
- Stack Height:
- Low: Ground feel, minimal protection
- Medium: Daily training balance
- High: Max cushion comfort, less agility
- Cushioning:
- Max: Soft, protective, heavier
- Minimal: Light, responsive, higher impact
- EVA = standard, PEBA = bouncy, TPU = durable/springy
Together, these define your shoe’s “ride” and feel.
Conclusion
The right running shoe depends on your stride, preferences, and training goals. By understanding running shoe drop, stack height, cushioning, you can choose footwear that prevents injuries, improves performance, and feels good on your feet.
Low-drop shoes promote natural strides, high-drop shoes help heel strikers, stack height determines how much ground you feel, and cushioning decides whether the ride is soft or firm.
Want to go deeper? Explore our detailed guides: [shoe drop], [stack height], and [cushioning]. With this foundation, you’ll be able to shop confidently and find shoes that truly fit your running style.