Best running shoes with 4 mm heel drop

by Solereview editors

The Pwrrun+ foam insole of the Saucony Kinvara 14.

This article has been updated with current models for May 2024. The Saucony Peregrine 13 has been replaced with its updated version. The Saucony Endorphin Shift 3 has been removed.

Here’s a brief primer on heel ‘drops’, and why low-drop running shoes turned into a thing.

What is a heel-to-toe drop or offset?

Every running shoe has a foam midsole, and the said midsole has a certain thickness across its length. For example, if you were to measure the forefoot thickness with a caliper, you’d end up with a number in millimeters, say, 20 mm. In the rear, the midsole could be 30 mm.

The calculation of a running shoe heel drop.

A heel drop is nothing but the difference between the forefoot and rearfoot midsole thickness. In this case, 30 mm – 20 mm = a 10 mm drop. Similarly, a 20 mm forefoot and 24 mm rear would mean that the running shoe has a 4 mm heel-to-toe offset.

And why is this spec perceived to be important?

A lower drop running shoe is thought to promote a more ‘natural’ gait. The underlying rationale is that if barefoot running is zero drop, why should running shoes have a thicker heel?

A low heel-to-toe slope is also associated with forefoot and midfoot striking. The logic is that having a lower slope allows the foot to make full ground contact rather than catching the heel first.

That, of course, is debatable. A video of elite runners racing a marathon in higher drop (8 mm+) shoes will often show them landing full-contact instead of rearfoot striking. As they say, it’s the runner and not the shoe.

It’s obvious that the overall design also plays a part in how the shoe behaves – the discussion should not be reduced to just the heel offset.

(Related read: The best running shoes for midfoot and forefoot strikers)

It is safe to assume that the barefoot running boom also vilified rearfoot landings. However, there is no scientific evidence linking it to decreased biomechanical efficiency or a higher risk of injuries.

Midsole drops are a personal choice so maybe over time, 4-6 mm offsets became the preferred norm for purists. That said, we must point out that published heel drop specs are to be taken with a grain of salt. Not all shoes with the same heel offset number are the same.

A softly-cushioned 4 mm drop midsole will behave differently under weight-loaded conditions than a firmer 4 mm drop midsole. A softer midsole will compress under the weight (and impact), thus creating a ‘dynamic’ heel drop that is lower than the advertised number.

Midfoot striking in the Asics Superblast.

If your goal is to find a running shoe that is compatible with midfoot striking, don’t obsess about the drop. Pictured here is the 8 mm offset Superblast – an excellent shoe for full-contact landings.

Do you want to know what Solereview thinks? It’s pointless to obsess over an exact number. Though this guide is about running shoes with a 4 mm offset, it makes no difference whether you buy a 2, 5, or even a 6 mm offset shoe instead. Even the 8 mm drop Asics Superblast is excellent for midfoot striking.

The Saucony Kinvara 14 on the road.

The Kinvara 14 is one of the most popular trainers with a 4 mm heel drop. However, the latest version is poorly designed and thus excluded from this guide.

It’s also getting harder to find trail running shoes with a 4 mm gradient. Though there are solid choices like the Saucony Peregrine 14 and Nike Terra Kiger 9, you’ll have access to a wider and better assortment if you’re not fixated on a specific number. Hoka and New Balance are great places to find running shoes with a 5-6 mm offset.

Is there a downside to running in low-drop shoes? Not really, but if you’re transitioning from a higher drop (8-12 mm) shoe, make sure to gradually build up the miles. This will allow the calves and Achilles to get accustomed and reduce the chances of initial soreness.

1) Long-distance cruiser with a 4 mm drop: Hoka Bondi 8

Not many max-cushioned running shoes have a 4 mm heel-to-toe offset, but the Hoka Bondi 8 is an exception.

The Bondi is generally perceived to be Hoka’s purest expression of its max-midsole concept, but it feels a bit dated in the face of running shoes with more advanced cushioning technologies.

The Hoka Bondi 8 on the road.

Hoka Bondi 8 outdoors

Below the foot is the now-familiar sense of deep cushioning. The Hoka Bondi 8 isn’t as slow as it looks, though – the transition-friendly rocker shape that promotes a forward roll.

That said, we prefer the Hoka Bondi 7 over the Bondi 8, and our review explains why. So if you can score the Bondi 7 for less money than the 8, go for it.

The Bondi 8 fits narrower than the 7, and also needs a break-in period because of the stiff midsole edges. Else, the upper is true-to-size, secure, and comfortable.

2) Tempo trainer with a 4 mm drop: Saucony Convergence

What if you wanted the feel of the older Kinvaras? Consider the Convergence as your backup plan. On a related note, the Kinvara 14 has a major design flaw, so it doesn’t make it to this list.

The $70 Convergence uses the old Kinvara tooling (midsole), so runners who miss the Kinvara 12 will find the Convergence a familiar shoe. The 4 mm drop midsole has a firm feel that helps during tempo runs and interval sessions.

Having said that, the ride isn’t the same since the cushioning lacks the layer of Pwrrun+ (expanded PU) foam over the midsole. In its place is a standard EVA foam insole that provides a basic level of step-in comfort.

The build quality of the snug upper also reflects the cost. While the interiors are comfortable and true-to-size, the lining materials and exterior mesh aren’t as soft as the Kinvara.

3) Max-cushioned trainer with a 4 mm drop: New Balance Fresh Foam X More V4

The premise of the Fresh Foam More is very simple – cram as much midsole foam as the laws of physics permit.

This is an example of New Balance maxing out the boundaries of its Fresh Foam midsole concept. There’s more foam in this shoe than any other NB model, the 1080 included. Just the heel is 34 mm thick.

So what – and who – is this shoe even meant for?

New Balance Fresh Foam More on the road.

It’s a lazy, slow run shoe where the heel-to-toe drop is contextually irrelevant. The copious amounts of foam guarantee a soft ride, but gets in the way of going fast.

As with all the recent Fresh Foam updates, the V4 is an improvement over the last-gen model. The midsole is softer with more life in it. Sure, the tinkered formulation helps, but so does the outsole geometry.

The outsole layout divides the rubber lugs with wide channels of exposed Fresh Foam. This allows the rubber outsole to flex better with the midsole – a process that results in distraction-free softness. The deep groove under the heel adds stability to the soft ride.

The redesigned upper is also an improvement. The true-to-size and comfort upper retains all the good things from the last model while improving the low-light visibility.

4) Trail runner with a 4 mm drop: Nike Terra Kiger 9

Here’s the lowdown. The Terra Kiger 9 is a versatile trail running shoe with plenty of ride comfort. The outsole grip is decent, and the breathable upper fits true to size.

There are many changes over the Kiger 8. For one, the midsole no longer has a forefoot Zoom Air bag – it is now 100% React foam. The outsole layout has also changed, with more exposed React midsole under the midfoot. The forefoot outsole is also perforated, as compared to the opaque design of the Kiger 8.

While the V9 has many of the excellent qualities that we liked on the previous Kiger, the ride is softer and less protective under the ball of the foot.

5) Trail runner with a 4 mm drop: Saucony Peregrine 14

The Saucony Peregrine 14 has only minor updates over last year’s version, so it continues to be a trail running shoe with a nuanced fit and ride character.

The Pwrrun+ footbed of the Saucony Peregrine 12.

The unique insole is made of steam-expanded Polyurethane.

The ride is cushioned enough for the trail, yet firm and stable enough for uneven terrain. The EVA midsole houses a protective rock plate over a sticky rubber (Pwrtrac) outsole for grip over wet surfaces. The Peregrine 14’s step-in softness benefits from the thick Pwrrun+ (E-TPU) insole.

Given its low-profile stack (28 mm and 24 mm heights), the Peregrine 14 isn’t suited for ultras, but for shorter – and quick – off-road runs. It’s also a bit harsh on concrete, so you’ll be better served with max-cushioned trail shoes like the New Balance Fresh Foam More Trail V3.

The gaiter loop wrapping the Saucony Peregrine 12.

On the upper, a gaiter attachment loop is provided, along with a reinforced toe-bumper, and a smooth and secure fit that is comfortable enough for off-road runs.

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