Being a rearfoot striker myself, I know how difficult it is to pick the perfect running shoes for heel strikers. I tried a lot of sneakers, and some fit my running technic well, improved my performance, and were comfortable overall. Others, however, were a struggle and caused me injuries. In this article, I'll share my best picks of heel-striking running shoes in different categories and back my choice with facts and personal experience.
The 7 Best Running Shoes for Heel Strikers
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BEST OVERALL
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BEST WOMEN’S
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BEST MEN’S
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BEST FOR HARD HEEL STRIKERS
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BEST NEUTRAL
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BEST FOR HEAVY RUNNERS
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BEST FROM HOKA
Is Heel Striking Good or Bad?
Heel striking refers to the running style where the heel hits the ground first, followed by the forefoot and toes. It is humans' most natural running technique considering our feet and body construction. Most runners worldwide are heel strikers, especially beginners.
Despite all these, the most popular struggle of heel strikers is a knee injury. Additionally, heel striking causes strain on the lower body, including the hips and lower back. However, proper running shoes can reduce the impact of rearfoot striking, provide tailored comfort, and minimize the risk of injury.
Features to look for in running shoes for heel strikers
The four crucial features should be considered when selecting the best running shoes for heel strikers.
#1 From 8 to 12mm heel-to-toe drop
The heel-to-toe drop refers to the height difference between the rearfoot and forefoot of the shoe. Running shoes with a high heel-to-toe offset better reduce the impact on the heel and improve the transition from heel to toe. The perfect running shoes for heel strikers should feature an 8-12 mm drop.
#2 Cushioned and supportive rearfoot
The cushioning in the shoe's heel is essential for heel strikers as it absorbs the shock of the foot hitting the ground. Also, look for shoes with a firm rearfoot counter, a deep heel cup, and ample padding around the collar. These features bring additional support for the heel.
#3 Curved heel edge
The beveled heel is a tailored landing zone of the shoe for heel strikers. It prevents the rearfoot from crashing into the ground and makes your landings more natural and energy-efficient.
#4 Segmented crash pad
A crash pad is a ditch in the outsole that separates the heel part from the forefoot. For heel strikers, it brings flexibility to the shoe and improves the transition from heel to toe. Ultimately, the rearfoot strikers get a more smooth and more comfortable ride.
You can find a pair that provides optimal comfort, support, and performance by evaluating these four features when selecting your best running shoes for heel strikers.
Saucony Triumph 20—The Best Overall Running Shoe for Heel Strikers
The Triumph 20 is an upgraded version of the Saucony's central running shoe—the Ride 16. The midsole became thicker, and the foam was replaced with a plusher PowerRun+. As a result, the speaker delivers much more cushioning and comfort in the rearfoot zone—everything the heel strikers appreciate.
The running shoe doesn't feature a segmented crash pad. Although it is very flexible, providing a smooth ride and seamless transition from heel to toe.
The running shoe became slightly heavier: 9.7oz/275g for men and 8.6oz/243g for women. However, it's still one of the lowest benchmarks on our list. The Saucony Triuph 20 is available in Regular and Wide widths that will fit most runners well.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Plush heel cushioning
- 🟢 Beveled heel
- 🟡 Segmented crash pad
WR-Rating
93 /100
Specs
- 👠 Stack: 37mm
- ↕️ Drop: 10mm
- 🪶 Weight: 9.7oz (275g)
- ☁️ Cushion: Plush (5/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Regular
- ↔️ Widths avail: Regular, Wide
💰 Pricing
Asics Nimbus 25—The Best Women's Running Shoe for Heel Strikers
The Nimbus 25 is an upgrade of the Asics' central running shoe—Gel-Cumulus 25, specially designed for heel strikers. It features 4 out of 4 crucial features for comfortable rearfoot landings and provides more cushioning and support in the heel part.
The shoe gained 0.3oz/10g in weight: the men's sneaker is 10.2oz/290g and women's 8.1oz/230g—the sweet spot for daily trainers. Moreover, the running shoe is available in Regular, Wide, and Extra-Wide widths. So, every runner can find a good fit for their feet.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Plush heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
92 /100
Specs
- 👠 Stack: 41.5mm
- ↕️ Drop: 8mm
- 🪶 Weight: 10.2oz/290g
- ☁️ Cushion: Plush (5/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Regular
- ↔️ Widths avail: Regular, Wide, X-Wide
💰 Pricing
Nike Vomero 16—The Best Men's Running Shoes for Heel Strikers
If you put additional comfort into Nike's most popular Pegasus 39 running shoe, you get the Vomero 16—the model tailored to heel strikers. The midsole is thicker in the rearfoot area, and the foam was replaced with a softer Zoom X. Additionally, the foot lockdown and support were improved.
On the downside, additional comfort caused weight gain—the men's shoe weighs 10.5oz/298g and the women's 8.5oz/241g. The Nike Vomero is available only in regular width that features a wide toebox.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Plush heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
92 /100
Specs
- 👠 Stack: 30mm
- ↕️ Drop: 10mm
- 🪶 Weight: 10.4oz/295g
- ☁️ Cushion: Plush (5/5)
- 🧱 Flexibility: Great (4/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Wide
- ↔️ Widths avail: Regular
💰 Pricing
Adidas Ultraboost Light—The Best Neutral Running Shoes for Hard Heel Striker
The Ultraboost is the upgrade from the Adidas central running shoe Supernova+, explicitly dedicated to heel strikers. It has a more extensive heel landing zone and additional support in the rearfoot area. Lastly, the shoe is highly durable and lasts 600 miles or more.
The recent model lost in weight a little, it's 10.6oz/300g for men and 9.2oz/260g for women. The toe box was slightly expanded making it a great choice for regular and wide feet.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Great heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
91 /100
Specs
- 👠 Stack: 30mm
- ↕️ Drop: 10mm
- 🪶 Weight: 10.6oz/300g
- ☁️ Cushion: Great (4/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Wide
- ↔️ Widths avail: Regular
💰 Pricing
New Balance 1080 v12—The Best Neutral Running Shoes for Heel Strikers
The 1080 v12 is the central model in New Balance's lineup, meaning it will fit most runners well. It is the most comfortable running shoe of the brand that features all essential characteristics for heel strikers.
The upper is unusually flexible, and the collar has less padding than you expect. All these provide a loose fit and unstable feeling on the turns. Nothing critical, but you need time to get used to it.
The shoe is a little bit on a heavy side with 11.1oz/315g for men and 8oz/227g for women. It is available in the broadest widths: from Narrow and Regular to Wide and Extra-Wide. Everybody can find the size that fits their foot perfectly.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Great heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
90 /100
Specs
- 👠 Stack: 34mm
- ↕️ Drop: 8mm
- 🪶 Weight: 11.1oz (315g)
- ☁️ Cushion: Great (4/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Wide
- ↔️ Widths avail: Regular, Wide
💰 Pricing
Brooks Glycerin 20—The Best Running Shoes for Heavy Heel Strikers
The Glycerin 20 is an improved version of Brooks' central model Ghost, tailored for heel strikers. It features Guide Rails technology on the side, bringing more stability to the heel part. However, the cushioning remains superb, as in the central model.
More heel support caused a weight gain, but the shoe is still lighter than it looks: men's weighs 10.1oz/286g and women's—8.9oz/252g. The Glycerin 20 is available in Regular and Wide widths. The sneakers will last longer than you want them to, maintaining a super-soft cushioning and a fresh look.
Features for heel strikers
- 🟢 8-12mm heel-to-toe drop
- 🟢 Plush heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
90 /100
Specs
- 👠 Stack: 34mm
- ↕️ Drop: 10mm
- 🪶 Weight: 10.1oz/285g
- ☁️ Cushion: Plush (5/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Regular
- ↔️ Widths avail: Regular, Wide
💰 Pricing
Hoka Kawana—The Best Hoka Running Shoe For Heel Strikers
The Kawana is an upgraded version of Hoka's central running shoe—the Clifton. It features an improved feet lockdown and additional cushioning in the midsole, making it a perfect running shoe for heel strikers. The special shape of the rear foot is tailored to soft heel landings and smooth transition.
On the downside, the shoe is stiff and has only a 5mm stack. Additionally, the better stability resulted in a weight gain—it is 10.0oz/284g. It isn't too heavy for daily trainers, but neither is it light.
The Kawana is available in a Regular width only, which is true to size.
Features for heel strikers
- 🟡 8-12mm heel-to-toe drop
- 🟢 Great heel cushioning
- 🟢 Beveled heel
- 🟢 Segmented crash pad
WR-Rating
89 /100
Specs
- 👠 Stack: 30mm
- ↕️ Drop: 5mm
- 🪶 Weight: 10.0oz/284g
- ☁️ Cushion: Great (4/5)
- 🧱 Flexibility: Moderate (3/5)
- 🌟 Best for: Recovery, Easy Run
- 🦶 Toe box: Regular
- ↔️ Widths avail: Regular
💰 Pricing
Final Thoughts
Choosing the best running shoes for heel strikers is essential for optimal performance, comfort, and injury prevention. Features such as cushioning, heel-to-toe drop, arch support, traction, breathability, and weight should be considered when selecting a shoe. The running shoes on the list are ordered from best to worst, according to my personal experience. The three best running shoes for heel strikers I consider buying again are the following:
I wish you injury-free training and improving your running experience with appropriate running shoes.
F.A.Q. about the best running shoes for heel strikers
What is the ideal heel-to-toe drop for heel strikers?
The ideal heel-to-toe drop for heel strikers is 8 to 12mm. The relatively high offset reduces the impact on the heel, absorbs shock better, and improves the transition from heel to toe.
What are some recommended running shoes for individuals with heel spurs?
There are several recommended running shoes for individuals with heel spurs, including the Hoka Kawana, New Balance 1080 v12, Nike Vomero 16, Saucony Triumph 20, Asics Nimbus 25, and Adidas Ultraboost Light. Also, try stability running shoes, like Brooks Adrenaline GTS 21. Although, we encourage you to have your feet measured and consider consulting a professional to determine the best shoe for your foot.
How can runners avoid heel strikes?
The rearfoot landing is the most natural running technique for humans. Multiple studies stated that it isn't better or worse than midfoot or forefoot landings. Although if you want to avoid heel striking, focus on landing on the midfoot area. Track only one foot at a time, then switch. Over time you'll strengthen the muscles you didn't use before, and avoiding heel striking will feel comfortable even on long distances.
Are most runners heel strikers?
Studies suggest that most runners are heel strikers, with approximately 75% of runners landing on their heels first. However, this can vary depending on the individual's running style and form. For example, the share of heel strikers is higher with beginners.
I completed my first 10K on a dare. In a year, I ran a half-marathon. Another year later, I finished a marathon race. Today I run 4 marathons a year and a half-marathon every week. I learned everything about running the hard way. So, I help runners achieve better results easier.
