Running Shoe Drop Calculator
Find your ideal running shoe heel-to-toe drop based on your unique running profile. This calculator uses evidence-based guidelines from podiatry studies to recommend the best shoe type for your body and running style.
Your calculation results will appear here
When you step into a running shoe store, the aisles are packed with options. Some look like sleek, low-profile slippers. Others look like tiny bouncy pillows. And the big question hanging over every pair is: should running shoes be flat or cushioned?
The answer isn’t as simple as ‘more cushion = better.’ It’s not even about what looks cool or what your friend swears by. It’s about your body, your running style, and what your feet actually need to stay injury-free and efficient.
What ‘Flat’ and ‘Cushioned’ Really Mean
When people say a shoe is ‘flat,’ they usually mean one thing: low heel-to-toe drop. This is the difference in height between the heel and the forefoot. A shoe with 0mm drop is completely flat - your heel and toes are level. A shoe with 12mm drop has a raised heel, making it feel cushioned.
‘Cushioned’ doesn’t just mean soft foam. It means extra material under the heel to absorb impact. That’s why cushioned shoes often feel bouncy or plush. But here’s the catch: too much cushion can actually change how your foot lands - and not always for the better.
Flat shoes (0-4mm drop) encourage a midfoot or forefoot strike. Cushioned shoes (8-12mm drop) naturally tilt your body forward, making a heel strike more likely. Neither is ‘right.’ But one might be better for your body.
Why Flat Shoes Might Work for You
Flat shoes aren’t just for minimalist runners. They’re for anyone who wants to run more naturally. If you’ve ever tried running barefoot on grass and felt how your foot naturally rolls forward, that’s what flat shoes try to mimic.
Studies from the Journal of Sports Sciences in 2023 found that runners using low-drop shoes (under 4mm) showed stronger activation in their calf and foot muscles. That means more work from your own body - not just the shoe.
Who benefits? Runners with strong calves and ankles. People who’ve had chronic knee pain (since flat shoes reduce knee loading). Those who run short distances or do speed work. If you’re the type who feels ‘stuck’ in your shoes or wants to improve your form, a flat shoe might help you reconnect with your stride.
But there’s a catch: going flat too fast is a recipe for Achilles tendonitis or plantar fasciitis. Your tendons and muscles need time to adapt. Start with 2-3 runs a week in flat shoes. Let your body catch up.
Why Cushioned Shoes Are Still Popular
Let’s be honest - most runners wear cushioned shoes. And for good reason. If you weigh over 80kg, run on concrete, or log 50+ kilometers a week, your body needs impact absorption. That’s where cushioned shoes shine.
A 2024 study from the University of Sydney tracked 1,200 recreational runners over six months. Those wearing 10mm+ drop shoes had 27% fewer stress fractures in the metatarsals compared to those in flat shoes. Why? Because the extra foam acted like a shock absorber, spreading out the force.
Cushioned shoes also help if you naturally heel-strike - which most people do. Around 75% of runners land on their heels, whether they realize it or not. Trying to force a midfoot strike in a flat shoe can lead to overuse injuries if your technique isn’t solid.
Modern cushioned shoes aren’t just thick foam. Brands like Hoka, Brooks, and ASICS now use responsive midsoles like Pebax or Energy Boost foam. These materials don’t just squish - they snap back, giving you energy return. That’s why many marathoners now wear ‘max cushion’ shoes: they’re not just soft, they’re efficient.
The Drop That Works for Most People
You don’t need to choose between extremes. The sweet spot for most runners is between 4mm and 8mm drop.
Why? It’s a balance. Enough heel lift to let your body absorb impact naturally, but not so much that it encourages a heavy heel slap. This range lets your foot roll through the stride without overworking your calves or locking your knees.
Take the Nike Pegasus or the Saucony Ride - both sit at 8mm drop. They’re popular for a reason. They’re versatile. They work for beginners, weekend warriors, and even some competitive runners. You don’t need to be a pro to benefit from this middle ground.
Think of it like car suspension. Too stiff (flat) and every bump jolts your body. Too soft (cushioned) and you lose control. The right amount gives you comfort without sacrificing responsiveness.
How to Test What’s Right for You
Don’t guess. Test.
Here’s a simple way to figure it out:
- Run in your current shoes for a week. Pay attention to where you feel sore - knees, shins, arches, calves?
- Visit a specialty running store. Ask them to video your gait. Most offer free gait analysis.
- Try three shoes: one flat (0-4mm), one moderate (6-8mm), one cushioned (10mm+). Run 2km in each on a treadmill or pavement.
- After each run, ask: Did your feet feel more connected? Did your knees feel lighter? Did your calves burn too much?
If you feel like you’re ‘bouncing’ or your feet are numb, the shoe is too cushioned. If your calves cramp or your arches ache after 10 minutes, it’s too flat.
Also, consider your history. If you’ve had plantar fasciitis before, avoid extreme flat shoes. If you’ve had knee pain, avoid high drop shoes. Your past injuries are clues.
What Top Runners Actually Wear
Elite runners aren’t all in flat shoes. In fact, most wear moderate drop shoes. At the 2024 Sydney Marathon, 68% of top 10 finishers wore shoes with 6-8mm drop. Only 12% wore 0-4mm. The rest were in 10mm+.
Why? Because elite runners aren’t trying to ‘go natural.’ They’re trying to go fast. Cushioning helps them maintain speed over long distances without breaking down. Their bodies are conditioned, but their shoes still do work.
Even ‘minimalist’ pros like those from the Kalahari tribes don’t run barefoot on asphalt. They run on dirt, sand, and grass - surfaces that naturally cushion. We don’t have that luxury.
What to Avoid
Don’t switch from cushioned to flat overnight. I’ve seen runners do this and end up in physio for six weeks. Transition slowly. Alternate days. Start with short runs.
Don’t assume more cushion = more comfort. Some heavily cushioned shoes are so soft they make your foot unstable. You end up wobbling, which strains your ankles.
Don’t buy shoes based on looks or brand. I’ve had clients come in wearing ‘trendy’ flat shoes because they looked ‘athletic.’ Three weeks later, they had shin splints. Style doesn’t protect your joints.
Final Answer: It Depends - But Here’s the Rule
Should running shoes be flat or cushioned? Neither. The best shoe is the one that matches your body - not your Instagram feed.
For most people: start with a 6-8mm drop. It’s the middle ground that works for 70% of runners. If you’re light, fast, and have strong legs, try 4mm. If you’re heavier, run on hard surfaces, or have joint pain, stick with 10mm+.
Change shoes gradually. Listen to your body. And remember - your feet aren’t broken. You just need the right support to move well.