Most runners are heel strikers; studies show that roughly 80–90% of recreational runners land on their heels first. It’s the most common running pattern, especially among beginners and long-distance runners, due to its natural feel and ease on the calves.
However, heel striking also places more impact on the rearfoot, which makes proper footwear especially important. A good shoe for heel strikers offers generous cushioning in the heel to absorb shock, a stable heel counter for support, and a smooth heel-to-toe transition to promote efficient movement and reduce strain.
Explore our reviews of the best shoes for heel strikers, so you can run more comfortably, reduce your risk of injury, and get the most out of every mile.
Before version 17, all Brooks Ghost versions had a sky-high 12 mm drop, making it the textbook heel strikers’ shoe. In version 17, Brooks has changed it to a 10 mm drop, which is still relatively high and perfect for heel strikers. The Ghost 17 is a balanced daily trainer capable of most types of runs.
It has a supercritical DNA Loft v3 midsole with nitrogen bubbles injected into it for extra bounce and energy return. It has both internal and external heel counters for support and is one of the most stable neutral daily trainers on the market. It has a narrow toe-box, so you might need to buy it a half size bigger than your normal size.
The Vomero 18 also has a 10 mm drop with a gigantic 44 mm of stack height to cushion heel strikes. The Vomero 18 is a max-cushioned trainer for easy, relaxed runs. It has a thin layer of ZoomX in its midsole with a thick layer of ReactX underneath the ZoomX.
The ZoomX provides energy return while the ReactX provides stability and durability. It has a plush upper with great foot lockdown, and it has a very stable ride for such a tall trainer. This is the softest and most cushioned Nike trainer currently on the market, and it has the most cushioning of all the trainers in this list.
The Adidas Supernova Rise 2 is a superbly versatile daily trainer with a 10 mm drop. Its unique feature is the support rod system on the outsole that stiffens the forefoot, resulting in a mildly rockered ride with efficient heel-to-toe transitions. It has a Dreamstrike+, PEBA-based midsole that provides a decent amount of liveliness.
The Supernova Rise 2 is a daily workhorse which is stable and durable. It is equipped with a stout internal heel counter for heel support. It also has a snug forefoot/toe-box, so it’s recommended to go up a half size.
Read our long review of the Adidas Supernova Rise 2 here.
The Triumph is a unique offering because it has a 10 mm drop, unlike most of the other Saucony trainers and racers that have the default 8 mm drop. The Triumph is Saucony’s max-cushioned trainer- their softest, plushest running shoe and a great choice for heel strikers.
Version 22 has been upgraded to include a PEBA midsole, which results in increased energy return and a softer ride than previous Triumphs. It has an inherently stable ride, and it provides a high level of support. What makes it special is its thick, PWRRUN+ insole that provides a plusher step-in feel and increased energy return.
Although it only has an 8 mm drop, the Kinsei Max has ASICS’ signature GEL cushioning system in its heel to help cushion heel strikes. In the centre of the GEL units is a foam core, which helps save weight. The Kinsei has a flare-shaped heel and a curved forefoot that provides a rolling sensation, which is especially helpful for heel strikes.
There’s also a TPU plate situated in the rearfoot and midfoot that smoothens transitions and aids in stability. The Kinsei Max is a maximalist trainer with a plush, smooth ride for mainly easy runs. It has a stable ride, although it is slightly heavy, especially considering it has no rubber on its outsole.
For heel strikers, choosing the right running shoe can be a challenge. The ideal shoe should offer ample cushioning to absorb the impact of each step while providing the support needed for proper foot alignment and stability. Selecting the right pair is crucial to ensure comfort, minimise impact, and prevent injuries, allowing you to run confidently and safely.
Whether you value the versatility of the Brooks Ghost 17, the plush cushioning of the Nike Vomero 18, the smooth transitions of the Adidas Supernova Rise 2, the premium support of the Saucony Triumph 22, or the reliable stability of the Asics Kinsei Max, each shoe is thoughtfully designed to meet the unique needs of heel strikers.
The right pair will enhance your runs and help you get the most out of every mile. Take the time to find the perfect fit and enjoy a smoother, more comfortable running experience!
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