Finding the right running shoe as a heel striker can be challenging. Impact on the heel can lead to discomfort and injuries. Fortunately, today’s shoe technology offers running shoes specifically designed for heel strikers that provide support and cushioning to reduce the impact.
When searching, important factors to consider include a slanting or sloping heel edge, firm midsole, and heel-to-toe drop of 5-10 mm, as well as overall fit and comfort of the shoe. It’s also a good idea to consult with a specialist before making a final decision. We’ve compared some of the most popular running shoes for heel strikers below so you can have a better idea of what you’re looking for.
Best Overall
Brooks Ghost 14
Neutral Balance
Under Armour Charged Assert 8
Best For Wide Feet
Nike Revolution 5
Gel Technology
ASICS Gel-Venture 7
Shock Absorption
Skechers Energy Afterburn
Detailed Reviews of the Best Running Shoes for Heel Strikers
1. Brooks Ghost 14 Running Shoes
Key Features
- Rubber Sole
- BioMoGo DNA and DNA LOFT cushioning
- Newly engineered mesh and 3D Print
Reasons to buy
- Ideal for diabetic patients
- Soft and stable cushioning
- Possesses segmented crash pad
Reasons to avoid
- There should be better cushioning at the ball of the feet
Brooks Ghost 14 Running shoes are reliable, durable, and offer smooth transitions. At the forefront of Brooks running shoes and released last July and has 100% DNA Loft cushioning
It offers neutral support and energized cushioning so whether you are a road runner, cross-training, or just running on a treadmill at the gym, these shoes are ideal for all purposes.
We liked that the unit felt extremely lightweight yet offered smooth transitions even on the most uneven terrains. No matter how your foot lands on a surface, the segmented crash pad will keep your heels and the rest of the foot protected. It is a system made up of shock absorbers hence these are some of the best shoes that heel strikers can get.
You won’t be affected for long runs either with the large midsole that the shoe contains which provides stability and comfort. The Brooks Ghost 14 is also known to be true to size by many customers so you can pick the normal size of shoe that you tend to wear.
2. Under Armour Charged Assert 8 Running Shoes
Key Features
- Synthetic sole
- Neutral shoes
- Durable leather overlays
Reasons to buy
- High-quality running shoes
- Lightweight
- Durable
Reasons to avoid
- The back-heel support is rigid so you need to wear thick socks
Under Armour’s Charged Assert 8 running shoes are perfect for runners who want flexibility as well as cushioning in their shoes. The mesh upper is a lightweight fabric that possesses 3-color digital print to allow breathability.
We particularly liked the patterned groves on the shoes because it gives you a solid grip of the ground and makes sure that you can run on any type of surface without any problems. A leather layer in the synthetic sole unit keeps the shoes stable and allows you to exert as much force as possible without any slippage.
Furthermore, it also adorns an EVA sock liner gives runners the comfort they desire while they run for hours without feeling any fatigue in their legs and ankle. The midsole comprises compression molded foam which offers flexibility, responsiveness, and durability. On the other hand, the rubber outsole further enhances the durability of the shoes.
3. Nike Revolution 5 Wide Running Shoes
Key Features
- Synthetic sole
- Lightweight knit textile wraps your foot
- Lightweight cushioning
- Durable and flexible
Reasons to buy
- The soft foam midsole provides perfect cushioning
- The tread has precise spacings for natural foot flex
- Available in 20 color schemes
Reasons to avoid
- The outsole makes a loud popping/snapping noise while you walk/run
Whether you like black, grey, colored, or white outsoles, Nike Revolution 5 Wide running shoes have them in all styles! Imported and with a synthetic sole, the pair provides comfortable running. It does not strain your legs or Achilles heel and can definitely be used by heel strikers.
The lightweight cushioning of the midsole is due to the soft foam. It protects your feet from impacts and allows you to move with confident and strong steps. The shoes will not hinder your gait cycle at all! Furthermore, the minimalistic design makes it ideal for any use! You can even wear these while doing groceries or running other chores around the town.
The outsoles are made from rubber and they offer durable traction no matter the type of surface you are on. The spacings in the tread also ensure that the shoes do not slip even an inch. Lastly, the lightweight knit upper unit wraps snuggly around the foot.
4. ASICS Gel-Venture 7 Running Shoes
Key Features
- Synthetic-and-mesh
- Rubber Sole
- Ortholite X-40 Sockliner for moisture management
Reasons to buy
- Rearfoot GEL technology provides comfort and smooth strides
- The ortholite sock liner manages sweat and offers breathability
- Possesses High Abrasion Rubber outsole
Reasons to avoid
- The laces are thin and flimsy
With more than 20 options for both men and women, ASICS Gel-Venture 7 running shoes are perfect for heel strikers. It features GEL technology as well as an EVA midsole to allow runners to run anywhere they want!
The GEL technology is concentrated in the rearfoot area and it offers shock absorption which is ideal for heel strikers. The ortholite sock liner is made from premium quality material that has rebound properties. It not only provides comfort but also helps in moisture management and breathability. The EVA midsole protects your feet while you are running and also enhances the rebound.
Furthermore, you get extra support because of its strong and sturdy upper unit. It is made from synthetic leather and gives your feet a tight yet comfortable hug. The internal heel counter keeps your foot in its natural line of motion and improves your strides. Lastly, the outsole is made from High Abrasion Rubber so that you can run through any terrain without the danger of slipping.
5. Skechers Energy Afterburn Sneakers
Key Features
- 100% Synthetic
- Rubber sole
Reasons to buy
- Flexible shoes with superb traction
- Comfortable
- Padded heel absorbs impacts
Reasons to avoid
- The tongue makes squeaking sounds when you first try on the shoes
Sketchers Energy Afterburn Sneakers are cushioned trainers that offer flexibility, breathability, and durability. Whether you want to just go out for a run in the wild or the gym, these shoes can withstand all surfaces smoothly.
These sporty sneakers are super-comfortable and possess a leather upper unit and a padded sole unit so that you get breathability, comfort, and protection all in one pair of shoes. The non-slip outsole offers incredible traction whereas the soft midsole gives you comfort no matter how long you’ve been wearing the shoes.
The padded heel is ideal for beginners who are usually heel strikers. It absorbs the shock and keeps your heel and your Achilles heels perfectly fine. However, these only come in black, white, and grey color combinations which some people might not like.
6. Ryka’s Unisex Running Shoes
Key Features
- 100% Synthetic
- Rubber sole
- Breathable mesh with leather overlays
- Memory foam
Reasons to buy
- Leather and mesh breathable upper unit
- Sports TPU midfoot support and Dual-density heel crash pad
- Perfect for people with high arches
Reasons to avoid
- Memory foam is not uniformly distributed
Ryka’s Unisex Running Shoes are perfect for people with high arches. They are comfortable and can be used for longer hours. The material of the upper is breathable and keeps your feet cool during your workout sessions!
It is 100% synthetic with a rubber sole and a leather and mesh upper. The memory foam insole is for providing cushioning at every step of your way whereas the molded EVA midsole features a dual-density heel crash pad and a TPU midfoot support further enhances the cushioning and provides support. So even if you are a heavy heel striker, you will love these shoes!
The rubber outsole is intricately designed so that you have extra traction. They seem durable and can survive through rocky and uneven surfaces. Lastly, the unit is available in six different colors.
7. New Balance FuelCell Prism V1 Running Shoes
Key Features
- Rubber sole
- Engineered mesh upper for breathable fit
- Built for any run
Reasons to buy
- Wide toe box
- The midsole offers rebound cushioning
- Has a breathable mesh upper unit
Reasons to avoid
- The insole rides up the shoe after a few uses
New Balance FuelCell Prism V1 Running shoes have an engineered upper mesh and a rubber sole. The upper unit offers not only a snug fit but it also ensures that your feet have air ventilation at all times. The EVA midsole is soft and does not pain your feet even if you’ve been wearing the shoes for hours.
The co-molded medial post offers steady strides on the ground. Furthermore, the midsole offers high-rebound cushioning so that you make powerful yet balanced strides on the ground. Also, the sole unit has been made extremely lightweight so that you can run comfortably even when your gait gets sloppy.
We also loved the toe box because it was wide. It allows you to move your toes comfortably inside and can manage swelling feet perfectly as well. Hence, if you are looking for running shoes to use especially during the summers, these are the ones.
8. Under Armour Charged Pursuit 2 Running Shoes
Key Features
- 84% Polyester, 16% Elastane
- Synthetic sole
- For neutral runners
- Foam padding around ankle and under tongue for comfortable fit and feel
Reasons to buy
- Available in 14 colors
- Can be worn all day long
- Super comfortable and lightweight design
Reasons to avoid
- The toe box is slightly constricted
The upper sole of the Under Armour Charged Pursuit 2 is lightweight, designed mesh that is both flexible and breathable, with strategic support whenever it is needed. It is made from a mixture of polyester and elastane.
The synthetic sole is perfect for runners who require cushioning, flexibility, and versatility will benefit from this shoe. For an extraordinarily comfortable fit and feel, foam padding is inserted around the heel collar and beneath the tongue. The soft sock liner molds to your foot’s contour, with extra padding in the heel for maximum cushioning during heel strike.
Compression-molded foam is used in the midsole for even more responsiveness and durability, as well as superior cushioning and energy return. The outsole pattern is inspired by tire tread and delivers maximum flex and traction.
9. UDU Running Shoes
Key Features
- Good for walking and running
- Breathable mesh
- Fashionable
Reasons to buy
- Breathable mesh upper unit
- Minimalistic yet fashionable design
- The one-piece midsole offers lightweight cushioning
Reasons to avoid
- The shoes are not waterproof
Being a fashionable, and elegant everyday casual running shoe, the UDU men’s sneaker features a breathable fabric and synthetic upper for comfort. The mesh top is airy and comfortable whereas the sole unit consists of a light cushioning foam midsole/outsole.
The one-piece midsole delivers outstanding light cushioning and strength, while the outsole further improves the lightweight softness of the midsole. Both of these together provide the ideal surface to protect the heel-to-toe transition while you run so heel strikers will love these shoes!
Moreover, the outsole also has the remarkable design of treads at the bottom which ensure that you can walk and run over any surface without any issue. These can be used as simple and cozy shoes that you can wear all day long or workout and training shoes specifically for the gym.
Things to Consider When Buying Running Shoes for Heel Strikers
Heel striking is when your heel comes in contact with the ground before the rest of your feet. This can deteriorate running shoes quite quickly, especially if they aren’t meant to be worn by heel strikers. Anyways, don’t you worry! As the technology advanced, manufacturers have come with special shoes that are designed for runners just like you!
Some offer extra cushioning while others have soles that are shaped to transition your stride to your toes smoothly but how do you find the perfect pair? Well, that is where this small section comes in! We have done extensive research and found some of the features that helped many heel strikers choose the best form of running shoes for themselves.
Anatomy of a Running Shoe
Before we begin listing down all the important features to look for in a running shoe, you must understand the different parts of a running shoe. So that when we do start talking about the features, you know exactly which part we are talking about and how to assess it properly!
Generally, you can divide a shoe into two major parts:
- Upper Unit: This part includes the fabric, mesh/leather, or knit of the shoe. It holds the laces together. It comprises the following parts:
- Tongue: A small strip on the top which helps to put the shoes on and protects your foot from the lace pressure.
- Toe Box: The area where your toes sit. You need to make sure that your toes do not touch the upper and your toes have enough room.
- Quarter Panel: The sides and rear of the upper.
- Vamp: It is right above the toe box and joins to the quarter panel.
- Heel Tab: It stabilizes and protects your Achilles Tendon which is an elongated tissue present at the back of your heel.
- Heel Collar/ Cuff: It is a cushioned fabric around your ankle to keep your foot in place.
- Tongue: A small strip on the top which helps to put the shoes on and protects your foot from the lace pressure.
- Sole Unit: As the name indicates, this part comprises the sole or the bottom of your shoe. This unit is made up of two parts known as the midsole and the outsole. Both of these are manufactured separately and then they are put together.
- Midsole: Usually made with foam, it dictates whether your shoe will be stable, cushioned, or motion-controlled. Some shoes use gels or airbags to provide advanced durability, protection, and performance.
- Outsole: It is either made from blown rubber or carbon rubber. Most units have a combination of both to ensure flexibility as well as durability.
Heel-to-Toe Drop
As a heel striker, you need shoes that offer variable thickness of the heel and toe. This is also known as the heel-to-toe drop. This is important so that the rear is thick enough to withstand the initial weight of the heel before your toes hit the ground and the weight is balanced.
This will help to keep the soles intact for longer times. Not only does it ensure durability but also offers an extreme level of cushioning and hence, comfort.
From our research, we found that the perfect heel-to-toe drop for heel striking runners is a gradient between 5mm and 10mm. Although, keep in mind that this is not a hard and fast rule! While this might help you navigate your path through a sea of shoes, it might not work for everyone. We have seen many heel strikers run comfortably with low-offset shoes as well!
Firm Midsole
The midsole should not be too soft. With someone whose heel comes in contact first during their gait cycle, an overly soft midsole might provide comfort but it can become pretty painful because it would not provide stability and the firmness to keep your heel safe while you run with all your force.
So, make sure that the midsole has a neutral character; in simple words, it should have minimal cushioning bias and one side of the midsole should not be softer than the other. The heel should not be too soft as well.
Slanting or Sloping Heel Edge
An Angled Heel edge allows your foot to drop gradually instead of abruptly. In most cases, the shoes with a segmented outsole are ideal for heel strikers since these help with gentle transitions.
Asses the Upper Unit
It is important that the shoes you chose fit you as perfectly as the glass shoe fit Cinderella’s fit. For this, you do not only need to assess the Sole unit but also the Upper unit. Make sure that the toe box is spacious and does not feel constricted. Also, ensure that your big toe does not hit the vamp.
Also check the heel tab, heel collar, and tongue to see if they feel too stiff for your feet. The best tip, if you are buying in-store, is to wear the shoes and try to jog, you will know exactly how they feel.
Find the Right Fit
One of the most common mistakes that people make while shopping for running shoes is that they buy shoes that are tight-fitting. Although they may seem like the perfect fit for your feet, they can cause blisters as well as black toenails.
You need to buy the ones which allow you to move your feet within the shoe comfortably. One common way to test this is by ‘playing the piano with your toes. If you can move your toe fingers perfectly in the toe box, it is the perfect size for you!
Furthermore, your feet swell when you are running because it generates heat. The basic phenomenon is that the veins inside your feet expand to cool your body off. Thus, make sure to play piano with your toes while trying shoes on!
Heel counter
It is a stiff plastic or composite material that helps to support and stabilize the heel area of the shoe. This is particularly important for heel strikers as it helps to prevent the heel from collapsing and provides added support for the heel area.
Durability
As heel strikers put extra stress on the heel area of the shoe, it is important to look for shoes with durable outsole and heel counter materials, such as carbon rubber, to ensure that the shoe will last longer.
Arch Support
Heel strikers tend to have high arches, so it is important to look for shoes with good arch support to help keep the foot in a neutral position and prevent over-pronation.
Adaptability
Heel striking patterns may vary from person to person, so look for a shoe with good adaptability that can adjust to your needs. This could include features such as adjustable lacing systems, removable insoles, or responsive cushioning.
Frequently Asked Questions
No, it is not too much. Most professionals recommend that a heel drop between 7mm till 12mm is ideal for beginners.
Not necessarily, although, if you switch abruptly from high heel drop shoes (10-12mm) to low heel drop shoes (4-6mm), then it can be dangerous for you. Switching abruptly while continuing to run at the same intensity can put extra strain on your Achilles tendon and this might cause future problems and injuries.
Conclusion
Finding the perfect running shoes is one of the biggest achievements in the life of a runner. Whether you are a professional or a beginner runner, we have included some of the best running shoes for heel strikers in this article.
To make sure you purchase the best one out of all the options, keep the points we discussed in the buying guide in your mind while shopping.
Marko Rakic is a trail runner and fitness enthusiast from Sydney, Australia. He is the lead writer for The Ultimate Primate and believes the best way to live a happy life is through constantly challenging yourself.