How to choose the drop of the trail running shoe?
The drop is the difference in height between the support of the heel and the support of the anterior part of the skin at the level of the midsole.
- How to choose the drop of the trail running shoe and products
The difference in height means that the foot inside the shoes is more or less inclined.
The drop in trail running shoes generally ranges from 12 mm to 4 mm (leaving aside natural running shoes with a low drop of 2 mm or zero drop for a moment).
What does drop have to do with choosing a trail running shoe? Well a lot
Those who have a refined running technique will land on the front of the foot and those who are not so fine will land on the back of the foot.
Simplifying the case a lot, who lands on the back is slow while who lands on the front is faster (I imagine now the criticism and whistles fly).
With a trail running shoe with a 12 mm drop, the foot tends to make a complete transition landing with the heel, passing through the midfoot and taking off with the front part, that is, with the tip.
With a lower drop , the landing-take-off transition is more natural since the middle part of the foot or even the toe is supported, forcing us to change the running posture, throwing the body forward.
I'm not going to start saying what is better or what is worse because, here again, it depends on each one of you.
As a general indication, we can say that by avoiding landing with the heel, we are able to give more reactivity to the race thanks to the fact that we throw the body forward and it is easier to give impulse with the ankle, which generates more energy.
Well that's it, let's buy low-drop shoes ... nope ! Because as indicated, it requires a refined technique that involves adaptation . If you are not prepared at low drops, you will surely have discomfort when running or even injuries.
Tip for beginners: At least 10 or 8 mm drop to start.
Let's see the different drop categories in trail running shoes
Drop zero. Suitable shoes for lovers of natural running. It takes time to get used to it and reach this level of differential. Very radical, in fact, little used although every day it gains more followers.
4mm drop, practically flat for most of us. It is a drop suitable for runners with good running technique who land with the forefoot and seek maximum sporting performance. We find this drop especially in fast competition shoes and for generally short distances.
Drop between 6 and 10 mm. Here we will find most of the slippers. The choice of a more or less larger drop will depend on each one of us.
12 mm drop. They are the shoes with the highest drop in the trail market, they can be suitable for beginners and for those who need a shoe that can correct their stride with the passage of km in long distance races. In the case of a 12-millimeter drop, the back of the heel is normally very amortized, which is why they are z devices that are used mainly for long distances .
Comparison of maximalist and minimalist trail running shoes
Again, it depends on each one of you, but we can say that most mountain runners use a drop between 8 and 10 mm for the long distance of more than 42 km, and a drop of 6 to 8 mm for distances shorter between 21 and 42 km
