7 Best Running Shoes For Heel Strike Pattern in 2024

Jovana Subic
Jovana Subic on
7 Best Running Shoes For Heel Strike Pattern in 2024

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Choosing the right running shoe for heel strikers can be quite tricky. It’s not just a question of which model has less or more cushion. It’s a combination of many things like drop, rearfoot support, the responsiveness of the foam, and impact protection. 

The good news is you don’t have to go through all that because we already did! We ran in these running shoes in various routes and settings. We also took it up a notch and scrutinized the shoes in our lab. Here, you’ll find the best running shoes for heel strikers in different categories. 

How we test running shoes

First, we purchase these running shoes with our own money. This allows us to publish unbiased reviews. We then:  

  • Run 30-50 miles in each pair. Our reviews are not about first impressions but getting a proper feel and understanding of the shoe's fit, ride, and durability.
  • We cut the shoes open to see what’s inside. We delve deeper by checking the technologies and components of the shoes.
  • We start with the basics and measure the stack heights, weight, and insole thickness, and move on to more complex tests like durability, breathability, and stiffness until we end up with 20+ data points. 
  • We publish all the results in our reviews and compare lab results to the averages for everyone to understand the context. We also make the shoes comparable by different features. 

 

Best running shoes for heel strike overall

ASICS Novablast 4
92
Superb!

What makes it the best?

We cut open the best heel-strike running shoes and learned that Novablast 4 is the best in the category. Its plush cushion supported every distance and pace we went for while burning daily mileage. Despite the visual bulk, it sustains a steady ride.

Novablast delivers heavenly and cloud-like comfort. Each landing feels gentle on the foot and more notably on the heel since our caliper measures a towering 39.2 mm cushion. Our heels feel protected from surface impact. Upon checking with our durometer, the FF Blast+ ECO emerged 28.7% softer than average. Underfoot, this translates to a pillowy and bouncy feel.

While most maximalists are unstable, Novablast deviates from the standard by providing generous width to the midsole. It has an extra 9.6/4.7 mm in the forefoot and heel to find our footing securely without any ankle rolls. Even during sharp turns, our feet remain planted to the ground.

Novablast 4 is the perfect daily trainer because of its uncomplicated midsole. It moves naturally with our strides and is comfortable enough for walking. Our bend test confirms our observations when it measured 13.5% more flexible than average.

We warn caution that the upper feels damp and toasty on hot days. We don’t recommend this pair as a summer trainer.

Pros

  • Enhanced outsole offering better grip and durability
  • Improved upper comfort with premium materials
  • Upgraded tongue padding
  • Exceptional value at just $140
  • More cushion than ever before
  • Accommodates a wide range of foot sizes
  • The most stable Novablast yet
  • Retains most of its fun and energetic ride

Cons

  • Not the best for hot summer runs
  • Outsole still lacks grip in wet conditions
  • Minor weight increase compared to v3
Full review of ASICS Novablast 4

Best daily running shoes for heel strike

Nike Pegasus 41
88
Great!

What makes it the best?

After running with the best heel-strike running shoes and dissecting them in the lab, we learned that Pegasus 41 is the ultimate daily trainer. It serves as a reliable partner for burning daily mileage with its natural yet steady ride, comfy yet responsive cushioning, and smooth transitions. From steady runs to LSDs to speed bursts, this Nike smashes them all.

Pegasus 41 promotes foot strength with its uncomplicated midsole. It moves naturally with our strides and feels effortless on foot, together with the curved sole that brings springier toe-offs. Our bend test confirms this emerging 34.0% more flexible than average.

Another standout feature is the new ReactX foam, which our caliper shows is 33.6/22.2 mm. It strikes a good balance between impact protection in the heel and surface feedback in the forefoot. With its high 11.4 mm drop, it's suitable for heel strikers. For added comfort, the foam is a plush 15.8 HA with two Air Zoom units elevating the experience.

The Peg also has subtle support elements, perfect for beginners or long-distance runners who need more guidance as their feet get tired. The midsole sidewalls prevent excessive movements, while the heel’s 89.2 mm landing area is wide enough to find our footing securely.

While Pegasus 41 is not overly heavy at 9.9 oz (281g), runners accustomed to lightweight shoes may feel it’s a drag.

Pros

  • Enhanced for heel strikers
  • New ReactX foam!
  • Improved breathability
  • Plush upper
  • Good durability
  • Several stability enhancements
  • Newly designed rocker and bevel
  • Solid performance
  • Superior lockdown
  • Sustainable features

Cons

  • Not ideal for forefoot strikers
  • Price increased by $10
  • Worse than the v40 in cold temperatures
Full review of Nike Pegasus 41

Best race running shoes for heel strike

What makes it the best?

In terms of comfort and speed, the Endorphin Pro 4 is undefeatable. In our test runs, its plush and vibrant midsole is complemented by the carbon plate’s Speedroll technology, creating a smooth and energetic ride—definitely the heel-striker’s ultimate racing kick.

The lab and our own feet witnessed the magnificent power of this light supershoe. At only 7.8 oz (220g), it has so much energy to give that comes from the S-shaped carbon plate within the midsole, crafting an ultra-stiff core. We double-checked with our flex test and true enough, it emerged 137.5% stiffer than average.

Another energy source is the lively midsole that promotes effortless transitions without sacrificing comfort. Its plush 38.1 mm heel mutes out the ground with a 9.5 mm drop that supports heel-striker strides. Despite its stack, EP4 retains stability by incorporating a firmer 22.0 HA foam below the soft 18.5 HA top layer for steady support.

What’s even more impressive is the durable outsole that can survive repetitive landing impacts in the rear area. Our durometer reveals the 2.1 mm thick XT-900 rubber is a tough 85.3 HC. EP4 doesn’t stop there and performs better than average in our brutal Dremel test.

However, our experience tells us other elite racers feel faster since EP4 highlights comfort. Those who crave peak performance can explore other options.

Pros

  • Durable upper and outsole
  • Spacious upper fit
  • Enhanced midsole comfort
  • Great value at $225 for a supershoe
  • Versatile across all paces
  • Ideal for heel strikers
  • More stable than ever

Cons

  • Slightly heavier than v3
  • Less suited for forefoot strikers
  • Competitors may feel quicker
Full review of Saucony Endorphin Pro 4

Best stability running shoes for heel strike

What makes it the best?

For heel strikers in demand of a stability shoe, the Adrenaline GTS 23 reigns supreme. Its heel-hugging soul oozes reliable cushioning, heavenly matching our landings with security and comfort.

Every highlight of the GTS 23 starts at the heel, and that’s where the magic happens. An initial manual assessment of the heel counter revealed a 4 out of 5 stiffness, prioritizing a safe fit without overlooking comfort. Besides, this Brooks boasts a vast platform for heel strikers, going all-in for stability. With our caliper in hand, we measured a remarkable 96.9 mm midsole width at the heel, exceeding the average by 7.0 mm. 

Also within our lab walls, we measured a generous 34.1 mm heel stack that goes 0.9 mm beyond the average of our endless data for running. Paired with a steep 12.6 mm drop, the GTS 23 fed us protected landings while promoting smooth heel-to-toe transitions that got us going for miles!

Scrutinizing upper fabric unfolded a different tale. Our Dremel test raised concerns, with a four-second, 10,000 rpm exposure easily tearing up the fabric, leading to a disappointing 1/5 for toebox durability in the Adrenaline GTS 23.

Pros

  • Excellent stability without being intrusive
  • Ideal for easy miles
  • Specifically designed for heel strikers
  • Outstanding breathability
  • Comfortable and cushioned
  • Availability in narrow and wide sizes
  • Capable of handling tempo paces
  • Not expensive at all

Cons

  • The engineered mesh upper lacks durability
  • Lacks cushion for forefoot strikers
Full review of Brooks Adrenaline GTS 23

Best trail running shoes for heel strike

What makes it the best?

Our top trail shoe for heel-strikers is Nike’s Pegasus Trail 5. Staying true to its name, our lab confirms it gives us all the support and defense we need to conquer mixed terrains. It boasts a reliable outsole for safety, a plush cushion for a comfortable ride, and a rockered flexible design that fosters smoother transitions.

An excellent all-terrain shoe needs traction and strength against mixed surfaces, and that’s exactly what the PT5 delivered in our runs. It features a tough 87.9 HC All Terrain Compound, equipped with 3.2 mm lugs supporting our uphill and downhill adventures.

Our heels received a lot of TLC with the Peg’s 34.6 mm rear stack, absorbing much of landing impact. Combined with a modest forefoot and a rockered structure, the resulting drop is a steeper-than-average 9.6 mm promoting smooth heel-to-toe transitions. The ReactX foam feels exceptionally plush and bouncy, making the ride more enjoyable. True enough, our durometer reveals it’s 51.1% softer than average.

Promoting our agility is the midsole’s high level of flexibility. Our bend test confirms it’s 31.3% more adaptive than average, validating our comfort during testing.

Unfortunately, the upper’s focus on durability lost significant ventilation. With a 2/5 breathability score, it will feel too stuffy during warmer days.

Pros

  • Fully gusseted tongue
  • Reflective elements
  • Durable upper construction
  • New rockered sole
  • Incredibly roomy toebox
  • Great for heel strikers
  • Reasonably priced
  • All-around comfort

Cons

  • Weight increase
  • Possibly too plush for trails
  • Still lacks traction
Full review of Nike Pegasus Trail 5

Best comfortable running shoes for heel strike

Brooks Ghost 16
82
Good!

What makes it the best?

Slipping our feet in the Ghost 16 has a similar homey feeling to tucking ourselves in our cozy bed. It’s all about exceptional comfort, freedom of movement, and a protective outsole—making it our most comfortable running shoe for heel-strikers.

Our durometer confirms the DNA Loft v3’s velvety touch upon landing, measuring a balanced 21.6 HA, while our takeoffs prove its bouncy nature. Its heel measures 35.1 mm, effectively dampening the landing impact. Its 22.7 mm forefoot falls slightly below average, resulting in a heel-to-toe drop of 12.4 mm (vs. the 8.7 mm average), making transitions more seamless for rear strikers. Meanwhile, the tongue that blankets our foot measures 10.4 mm, 85.7% thicker than average.

Our movements feel natural with the fluid midsole, making it suitable for walks and gym workouts. Our flex test shows it's 53.3% more flexible than average, explaining why it’s so easy for us to feel relaxed in this pair.

Its outsole proves to be tough, looking new even after testing. Our Dremel establishes its longevity as a fact when it emerged more resistant than average, showing a minimal 0.7 mm dent.

While the Ghost 16 offers some responsiveness, it still lacks the energy of modern daily trainers. Those who prefer a boost in power and pace should try other shoes.

Pros

  • Dependable
  • Spacious toebox
  • Optimal for heel strikers
  • Long-lasting outsole
  • Great stability
  • Improved energy return
  • Versatile for multiple activities
  • Maintains affordable price

Cons

  • Tongue not gusseted
  • Stiff heel counter
  • Low toebox volume
Full review of Brooks Ghost 16

Best running shoes for heel strike and wide feet

What makes it the best?

Utterly spacious, supportive, and luxuriously comfortable—these are just some of the wonderful thoughts we had while testing Nike’s InfinityRN4 on foot and in the lab. With its forgiving ride and accommodating fit, we felt like we could log infinite miles, making it the ideal choice for those with wide feet among heel-strike running shoes.

The shoe offers ample toe space and a broad base for stability. Measuring 118.4/91.2 mm in the forefoot and heel compared to the 113.5/90.3 mm average, it provides a generous fit. The toebox measures 99.9 mm, tapering gently to 80.0 mm at the big toe area.

The ReactX foam midsole offers a plush and responsive feel. With a heel height of 34.2 mm, it provides superior impact absorption. Our durometer indicates a soft 12.5 HA cushion, 46.6% softer than average, ensuring lasting comfort during long runs.

Beneath the midsole is a robust outsole that will surely keep premature wear in the heel area at bay. We barely saw scratches after extensive running and our durometer further proves its toughness with a 90.4 HC reading, 12.4% above average.

What Nike adds in its width is lacking in its length. The shoe felt noticeably short upon try-on. Our caliper confirmed that the Men’s US 9 size was 10.1 mm shorter than Nike's stated measurements. We suggest opting for a half-size larger for an improved fit.

Pros

  • All-new ReactX plush midsole
  • Soft and stretchy Flyknit upper
  • Ideal for heel strikers
  • Generously cushioned
  • Excellent for easy runs
  • Feels like running on clouds
  • Durable, long-lasting outsole
  • Reduced carbon footprint

Cons

  • Average-at-best breathability
  • On the heavier side
  • Sizes run notably small
Full review of Nike InfinityRN 4

5 things to look for in running shoes for heel strikers

Landing on the heel means we should focus on, obviously, the heel: 

  1. How cushioned is it? Focus on the heel stack height. We recommend looking for at least 30mm at the heel. 
  2. How soft is the foam? Is it too soft, or it actually gives some bounce back to push you forward?
  3. Is the ride stable enough? Shoes that are too tall and narrow tend to result in unstable landings. 
  4. Best to avoid the zero drop and low heel-to-toe drop. We recommend a heel drop of 8mm and above. 
  5. Is there any outsole rubber at the heel? Some shoes meant for forefoot strikers tend to have rubber only at the forefoot. Getting these shoes would mean you would land on the exposed midsole, which would destroy the shoes sooner and would not offer enough protection and grip. 

Caution: shoes to avoid if you’re a heel striker 

Here are the shoes you should pay special attention to if you run into them:  

  1. Carbon-plated running shoes aimed at forefoot strikers. Some running shoes with carbon-fiber plates work much better for forefoot strikers as they are able to properly activate the plate for the shoe to propel them forward. These shoes are clearly tagged as forefoot-strike only on our website and brands specify that as well. 
  2. Minimalist and barefoot running shoes. These shoes don’t have enough cushioning and are very low to the ground. From our experience, it’s easier for forefoot- and mid-strikers to transition to minimalist and barefoot shoes, while heel strikers need way more time. Time asks for patience and without patience, you could end up injured. 

Running in carbon-plated running shoes for forefoot strikers 

insanely-flexible-minimalist-running-shoe.jpg
Minimalist shoes have no or barely some cushioning and are insanely flexible 

Impact protection: is there enough foam? 

Running shoes have to be cushioned enough to offer good impact protection. We focus on the heel stack height for heel strikers (just like we focus on the forefoot stack height for forefoot strikers). 

stack-heights-digital-caliper-measurements.jpg
We measure stack heights according to the WorldAthletics guidelines by measuring the heel stack height at 12% of the inner shoe length and forefoot stack height at 75% of the inner shoe length. Both of these measurements are done at the center of this shoe, and this is only possible when the shoe is cut in half 

Our recommendation is to look for at least 30 mm at the heel if you’re a heel striker. 

Too soft can be harmful in running shoes for heel strike

However, having enough of the foam at the heel is not enough for proper protection and bounce. Foams that are too soft can allow your feet to sink in and give you nothing in return. Foams that are too firm can be painful. 

 

Soft foam vs firm foam 

It’s about finding the right softness and responsiveness. 

softness-of-heel-strike-running-shoe.jpg
Higher number on the shore A caliper indicates a firmer foam, while a lower number means the foam is softer 

In our lab, we use a digital caliper to measure the softness of the foam. We stick it into the foam on a shoe that has been cut in half as that’s the only proper way to measure the midsole softness. 

When it comes to how responsive the shoes are, we recommend reading our in-depth guide on running shoe foams. There, you can see the list of standard foams and the list of premium foams, along with their descriptions: how responsive, durable, stable.. they are. 

Stable ride is a priority

First, if you’re overpronating and need stabilizing technology that reduces the inward roll of the ankle, you should look for stability running shoes. These shoes feature trademarked stability technologies or geometrical technologies that help with overpronation. 

stability-running-shoe-for-heel-strikers.jpg
Stability running shoe with stabilizing technologies focused toward the heel

Second, you might be a neutral pronator or a supinator (read more about pronation here) and simply want a stable ride. The stable ride is usually found in shoes that are not tall and narrow, but that have a wider base. 

 

Narrow shoe that’s not stable enough for heel strikers 

wide-vs-narrow-base-running-shoes.jpg
How unstable high and narrow midsoles look like (1,2) vs stable high and wide bases (3, 4)

To check this, we measure the stack height as shown in the section above, but we also measure the width of the base. We use a digital caliper to measure the width at the forefoot and at the heel, but given that you’re heel striking, we will prioritize the heel numbers. 

shoe-base-width-measurements.jpg
Using a digital caliper to measure the forefoot and heel base width 

The wider the base, the more stable the landing. 

Avoid zero and low drop if you’re a heel striker 

We recommend that heel strikers avoid zero drop and low heel drop. At least avoid them if you’re a beginner and not knowledgeable yet about the heel drop, the different muscles it can utilize, and potential shoe rotation combinations that could help you strengthen your feet and legs. This is quite an advanced approach. 

 

Marking the lines where we measure stack heights before calculating the heel drop (stack height minus forefoot height)

Heel drop is the difference in height between the heel and the forefoot. It goes from 0mm to 16mm. The most common recommendation for beginners is to choose shoes with a heel drop of 8-12mm. 10mm is a non-written shoe standard. 

heel-drop-and-stack-height-variation.jpg
Here we see different heel drop and stack height variations and how zero and low drops are not reserved for minimalist shoes only

The trouble with lower drop is that: 

  • It uses lower leg muscles and zero drop uses the foot muscles the most. This change asks for a very gradual transition which can last for months 
  • Lower drop usually means lower height at the heel and we want the heel to be high off the ground for proper impact protection 
  • Runners tend to change to forefoot strike when running in shoes with zero drop or low drop and that change can be too much for some runners, especially when not done gradually. 

Look for outsole rubber at the heel

Some running shoes are meant for forefoot strikers and we see that because the rubber on the bottom is placed only at the forefoot or forefoot and midfoot. 

all-heel-strikes-rubber-placement.jpg
This rubber placement tells us the shoes are not forefoot/midfoot strike exclusive 
forefoot-strike-rubber-placement.jpg
Rubber focused on the forefoot, indicating that forefoot strikers would enjoy all the benefits in these shoes

Heel strikers can run in these shoes but should know that the exposed midsole offers no grip in wet weather, plus the non-rubber outsole is destroyed way sooner than the rubber

rubber-vs-exposed-midsole-outsole-durability.jpg
How durable (rubber) and not durable (exposed midsole) outsoles look after our durability test 

How we know this? From our experience and from our durability lab test. We press a dremel against the outsole, always at the same RPMs, pressure and duration. 

 

Performing the outsole durability test in RunRepeat lab

We measure the depth of the dent with a tire tread gauge. The deeper the dent, the less durable the outsole. Knowing this, you can look for the most durable outsoles found in running shoes for heel strikers. 

Author
Jovana Subic
Jovana Subic
Whether it's a vertical kilometre or an ultra, climbing in the Alps or exploring local mountains, Jovana uses every opportunity to trade walls and concrete for forests and trails. She logs at least 10h/week on trails, with no off-season, and 4x more on research on running and running shoes. With a background in physics and engineering management, she prefers her running spiced with data.