Last updated on May 2nd, 2022 at 06:09 pm
Each of us run a bit differently. While there is no right or wrong way to run, landing heel first can increase your risk of injuries such as joint pain, back pain, and shin splints. To help battle these pains (and to help your heel) we’ve put together a list of the best running shoes for heel strikers.
Hopefully the shoes on this list can help you relieve the pain and injuries associated with this type of gait.
What Makes a Great Shoe for Heel Strikes?
Your running shoes can make a huge difference to the way that you land each step. When choosing a great shoe for heel strikers, it is important to take note of the intricate curves and shape of the shoes. This will affect how well supported the feet are during impact and encourage less pressure on the heels as you land.
- High Heel-to-Toe Drop: A higher heel drop allows for a more natural gait by encouraging the foot to strike at midfoot and roll properly during push off. It also adds a bit more cushioning to the rearfoot for additional support.
- Rearfoot Support: Structure through the midsole is crucial to promote a stable landing and shouldn’t be softer on one side over the other to remain neutral.
- Beveled Heel-Edge: A common characteristic of running shoes is an angled edge on the heel. It helps ease the foot into a gradual motion instead of landing on a sharp edge. However, some shoes have a more pronounced and efficient edge.
Our Favorite Running Shoes for Heel Strikers of this year Are...
We understand that being a heel striker can cause certain issues, so we tested out several pairs of shoes against our strict criteria to see which ones stood up to the challenge. There were many that performed well, but the following shoes were far superior in terms of comfort and performance.
Our favorite for heel-strikers: Brooks Adrenaline GTS 21
Second best: Asics Gel-Cumulus 22
Our third favorite: New Balance 1080 V10
Getting to know your running shoes can aid you in understanding how they will help you, take a look at your detailed reviews below to get better acquainted with our top picks.
Comparison Table of Running Shoes for Heel Strikers
First, we’ve placed all of our favorites into the table below for quick reference.
| Picture | Name / Link | Price |
|---|---|---|
 
|
Brooks Adrenaline GTS 21 | $$ |
 
|
Asics Gel-Cumulus 22 | $ |
 
|
New Balance 1080 V10 | $ |
 
|
Brooks Glycerin 18 | $$ |
 
|
Nike Air Zoom Pegasus 36 | $$ |
 
|
Mizuno Wave Rider 24 | $ |
As you can see from above, many of the shoes we love for heel strikes have a beefy heel midsole and a fantastic turned up forefoot. However, we looked into each on a deeper level in our reviews below.
1. Brooks Adrenaline GTS 21
First, is our absolute favorite for those of us that are heavy on our heels. The cushioning in the Brooks Adrenaline GTS 21 is incredible. We found it to provide an excellent balance between stability and comfort. Especially when worn during long runs on hard pavement.
Lightweight Fit
The last thing that you want when running on your heels are bulky and uncomfortable shoes. Brooks has addressed this problem and the result is a pair of incredibly well-fitting runners. For instance, the upper molds around the foot offering sturdy support and fit without feeling flimsy.
In fact, the Adrenaline GTS 21 is just 10.2 ounces.
What’s more, the Adrenaline benefits from multiple overlays finished with a breathable mesh. In short, this keeps the shoe structured where needed while keeping it light. Additionally, this upper is supremely comfortable and doesn’t rub on the feet.
High Heel Drop
Additionally, the Brooks Adrenaline GTS 21 running shoes have a 12mm heel drop which is excellent news for heel strikers. As the foot makes contact with the ground, the gradual incline promotes a more neutral landing and puts far less pressure on the heel.
While this will encourage a varied gait, it does this in a more gradual way than most other shoes. What’s more, the intense cushioning provides more comfort and responsiveness. This further enhances that lower pressure on the heel.
Superior Support
In previous models of the Adrenaline, we have seen completely different support to what we see in this new update. The Adrenaline 21 has shifted from medial post support, and now incorporates Brooks’ Guide Rail technology.
These guide rails serve to keep your movements in check and keep you’re foot cradled and seated neutrally. Moreover, we’ve found them to benefit runners with knee pain.
Furthermore, heel strikers often suffer from tension or pressure in the knee, but the Brooks Adrenaline GTS 21 have you covered with these Guide Rails.
Brooks Adrenaline GTS 21 Pros and Cons
Brooks Adrenaline GTS 21 PROS
- Very comfortable
- High heel drop
- Lightweight
Brooks Adrenaline GTS 21 CONS
- Cushioning may feel a little bulky
Who is The GTS 21 Perfect For?
We would highly recommend these running shoes to anyone who has experienced knee pain as a result of heel striking. The improved support system is far superior and the unique design will promote healthier and more comfortable knee joints. Check out more information, including current styles and prcing, here: Brooks Men’s Adrenaline GTS 21 and the Brooks Women’s Adrenaline GTS 21
2. Asics Gel-Cumulus 22
Next up is our second place option, the Asics Gel-Cumulus 22 delivers in comfort and pain relief in the ankles and joints.
One of the most important aspects of a running shoe for those with a heel strike is that there is ample cushioning in the rearfoot and the Asics Gel Cumulus 22 delivers on all fronts.
Very Responsive
From the moment that your foot touches the ground, you need your running shoes to bounce back and soak up any excess energy. If you’re a heel striker, this is even more important, especially in the back of the foot. The Asics Gel Cumulus 22 features superior cushioning using a gel technology system.
In addition, this is far more responsive and when you compare these to the last Gel Cumulus model, you can really feel the difference. From the minute your foot makes contact with the ground, the rearfoot cushioning absorbs shock; the cushioning then aids you through the entire gait cycle providing further responsiveness at toe-off.
Durable Outsole
If you run a lot then you will know how quickly you can wear through a pair of less high quality running shoes.
However, the Asics Gel Cumulus offers one of the most durable outsoles on the market today.
The Cumulus 22 insole is made of AHAR (Asics High Abrasion Rubber) which is designed for increased durability and resistance.
But not only this, the AHAR is strategically placed around the points that are considered critical so when you wear these shoes, you will notice a difference in how long the soles last.
Excellent Fit
Finally, for anyone that is looking for a shoe that fits out of the box, the Asics Gel Cumulus is an excellent choice.
The Cumulus 22 features a 3D print one-piece upper that more comfortably wraps around the foot. This gives you a wonderful amount of room for the toes without the shoes feeling loose.
Not only this, but the upper is fully flexible and will move with your foot rather than holding it in place. Thus, it’s great for runners who want a little more freedom.
Pros and Cons of the Asics Gel-Cumulus 22
Asics Gel-Cumulus 22 PROS
- Comfortable upper
- Curved heel edge
- Flytefoam midsole
- 10mm drop
- lightweight at 10.1 oz(men’s)
Asics Gel-Cumulus 22 CONS
- Run narrow
- Toe cushioning is lacking
- Not ideal for fast-paced running
Who Will Love The Gel-Cumulus 22?
The Asics Gel Cumulus 22 is the ideal running shoe for those who like to go the distance. If you are training for a marathon or doing cross-country running, these shoes will provide the support and comfort you need as well as being superbly lightweight. View more information, including current styles and pricing, here: Asics Men’s Gel-Cumulus 22 or the Asics Women’s Gel-Cumulus 22
3. New Balance Fresh Foam 1080 V10
Next is our third favorite for heel strikers. The rocker style of the New Balance Fresh Foam 1080 v10 promotes a soft and comfortable landing. Additionally, the intense foam cushioning provides excellent responsiveness.
Breathable Construction
If you’re heading on lengthier workouts, you’ll appreciate that a shoe that won’t overheat. You also need something that offers excellent cushioning if you’re pounding the pavement heels first. However, this can be a difficult balance to find but New Balance has executed this perfectly.
We love the comfortable stretched mesh upper that forms perfectly around the foot. But, also allows plenty of airflow. We found that while wearing the Fresh Foam 1080 v10, even the sole of our feet was able to breathe.
Well-Fitting
The last thing you want when out for a run is to feel as though your shoes are about to flick off your feet. On the other hand, you certainly don’t want them to feel tight and restricting. Again, New Balance manages to find, well, a balance between the two and as such, the 1080 v10 has been designed with a beautifully tailored upper that wraps around the foot.
Much more than this, you can feel confident that the upper won’t start to fray or come apart thanks to the fine stitching.
If you’re looking for a durable running, this one should be a contender.
Additionally, for heel strikers, the rocker style of these shoes will promote a soft and comfortable landing. The intense foam cushioning will provide you with excellent responsiveness.
Lightweight
Since running is supposed to be a fun experience, finding the right gear is imperative.
The Fresh Foam 1080 v10 weighs in on the lighter side at 10.1 oz for the men’s model.
While this isn’t feather-light, The New Balance 1080 V10 will go largely unnoticed on your feet so that you can concentrate on enjoying your run.
Pros and Cons of the New Balance 1080 V10
New Balance 1080 V10 PROS
- Responsive
- Sock-like upper
- Durable
- 8mm heel drop
- lightweight at 10.1oz (men’s)
New Balance 1080 V10 CONS
- Narrow toe box
- Some might find the foam too firm
Who Will Love The New Balance 1080 V10?
Going on longer runs when you are a heel striker can put a lot of pressure on your joints. However, since these shoes offer a curved outsole and deep cushioning, your feet will land safely and you will feel much more comfortable. If you like long distance, these shoes were probably made for you. View more information, including current styles and pricing, here: New Balance Women’s 1080 V10 or the New Balance Men’s 1080 V10
4. Brooks Glycerin 18
Another great option that deserved mention is the Brooks Glycerin 18. While it is evident that heel strikers need a good amount of cushioning and a responsive shoe, not everyone wants something quite so plush.
To get a balance between the two, firm cushioning is essential and that is precisely what you will be getting with the Brooks Glycerin 18.
Perfectly Designed Midsole For Heel Strikers
Firsty, the cushioning in the Glycerin 18’s midsole could be described as medium-firm which is ideal if you need that responsiveness but don’t want to feel as though you are running on marshmallows. While a lot of people find super soft cushioning a must, this isn’t the case for every runner and we love the rewponsive cushion in this shoe.
Furthermore, the Brooks Glycerin 18 features a slightly curved portion around the heel which aids in landing correctly. Couple this with the crash pad and you’ve got a spot-on land every time.
Soft Fit and Comortable Upper
The Brooks Glycerin 18 has an incredibly plush fit thanks to an internal soft bootie which fits gently around the foot while still being supportive.
As you move, this internal liner will move with your foot which is ideal if you want your feet to feel a little more free as you run. What’s more, these shoes feature a flexible mesh upper that further contributes to the comfortable fit.
Excellent Traction
For running on a variety of surfaces, you need to feel confident that you are going to get a good grip on the ground. And, the traction on the Brooks Glycerin 18 is second to none and that makes these running shoes perfect for running in almost all conditions.
The outsole benefits from HPR Plus rubber which is known for its durability and highly abrasive nature. This makes these a great choice for long distance runners especially those who will be running on more demanding terrain. Additionally, the outsole also contributes to the shock absorbency of these shoes and maintains a lightweight design.
Brooks Glycerin 18 Pros and Cons
Brooks Glycerin 18 PROS
- Improved fit
- Firm cushioning
- Excellent transitions
- 10mm heel drop
- lightweight at 10.2oz(men’s)
Brooks Glycerin 18 CONS
- 10mm drop may be too short for some
- Heavy
- Some issues with upper durability
Who Would This Unit be Perfect For?
If you have struggled to find running shoes that offer comfort and responsiveness but feels firm underfoot, then the Brooks Glycerin could be the answer to your problems. Check out more information, including current styles and pricing, here: Brooks Women’s Glycerin 18 and the Brooks Men’s Glycerin 18
5. Nike Air Zoom Pegasus 36
Next up is a very stylish option, so you can look good while protecting your joints. The Nike Air Zoom Pegasus 36 is a fantastic option for any runner looking for a slightly higher heel drop without feeling as though their feet are too lifted at the back.
Comfortable Fit
Th Air Zoom Pegasus 36 offers excellent comfort especially around the topline (cuff). This is one of the key areas where many people struggle with comfort. However, the Nike Air Zoom Pegasus 36 offers a snug fit around the ankle, without feeling as though it is constricting the foot.
This is thanks to an angled design around the Achilles heel, pointing away from this area. Essentially, this means that friction is drastically reduced and you can enjoy your run in comfort.
Responsive Cushioning
With every step, energy goes coursing through your lower limbs and without excellent cushioning, this energy can result in knee pain and injury. Heel strikers are particularly at risk of sustaining joint strain but this can be reduced when wearing these shoes.
The Nike Air Zoom Pegasus 36 is fitted with super responsive midsole cushioning that bounces back with every step. But it isn’t too spongy so for people who like something a little firmer, this presents the ultimate balance between comfort and stability.
Breathable
If there is one thing that can make an excellent running shoe something of a let down, it is whether or not it is breathable. Without good breathability, there is far more chance of sores and blisters as moisture builds up causing the shoes to rub on the skin.
However, the Air Zoom Pegasus 36 features an incredibly breathable upper that has been redesigned since the last Pegasus, offering even greater airflow around the interior of the shoe.
Nike Air Zoom Pegasus 36 Pros and Cons
Nike Air Zoom Pegasus 36 PROS
- Great traction
- 10mm heel drop
- Shock absorbant
- Very lightweight at 9.9oz (men’s)
Nike Air Zoom Pegasus 36 CONS
- Midsole durability issues
- Cushioning known to soften when hot
Who Would This Shoe be Perfect For?
For anyone who has struggled to find a pair of running shoes that fit well and do not cause irritation, the Nike Air Zoom Pegasus 36 might be the answer. They are also excellent for people who are looking for improved shock absorbency, especially if you tend to go on longer runs. View more information, including current styles and pricing, here: Nike Air Men’s Zoom Pegasus 36 and the Nike Air Women’s Zoom Pegasus 36
6. Mizuno Wave Rider 24
Finally, the Mizuno Wave Rider 24 is a great choice for support and lightweight comfort on otherwise painful runs. For heel strikers, we know that a responsive shoe is very important.
The Mizuno Wave Rider 24 uses the wave plate for increased shock absorbency over a wider area. You can feel confident that every step you land will be as close to perfect as possible.
Flexible Upper
If you’ve been looking for a running shoe that offers flexibility just as well as it offers support, then you’ll likely be pleased with this one. For instance, we found this upper to be very adaptable around the foot, moving with it rather than feeling stiff and restrictive. This is thanks to the Waveknit upper design which stretches in all the right places.
Additionally, the upper is exceptionally breathable and so is suitable for longer runs especially in warmer weather when you’re more likely to build-up a sweat. Of course, this air circulation will prevent rubbing.
This is my go to shoe for all day wear, especially comfortable on my wider feet with bunions. In fact, even when for walking heavily on my heels in the house, I have an indoor pair.
Excellent Midsole
There’s a lot to get excited about when it comes to the midsole in the Mizuno Wave Rider 24. Of course, we couldn’t talk about the midsole and omit to mention how cushioned it is. But the Wave Rider 24 doesn’t go overboard; you’re getting just the right level of cushioning to do the job without it feeling too ‘puffy.’
What’s more, the midsole is incredibly lightweight but offers amazing durability. It would seem that Mizuno has put a lot of thought and effort into creating a midsole that gives the best of everything. That being said, when you look at past shoes from the brand, this is apparent across the board.
Durable Outsole
Going the distance means having running shoes that will stand the test of time. If you don’t want to hold back and enjoy longer runs then the outsole on this shoe will meet your needs.
The Mizuno Wave Rider 24 will give you the durability you need thanks to a special design using carbon 10 rubber which is known for its hearty resisiliance.
Mizuno Wave Rider 24 Pros and Cons
Mizuno Wave Rider 24 PROS
- Durable
- Comfortable fit
- Wave plate for improved shock absorbency
- Lightweight at 10.1oz(men’s)
- High 12mm heel drop
Mizuno Wave Rider 24 CONS
- Rocks can get stuck in large gaps in outsole
Who Would This Shoe be Perfect For?
The Mizuno Wave Rider 24 is an excellent choice for people who need a responsive, comfortable, and supportive everyday shoe. They are lightweight and yet provide you with everything you need for your daily workout. View more information, including current styles and pricing, here: Mizuno Women’s Wave Rider 24 and the Mizuno Men’s Wave Rider 24
Before Picking Your Running Shoes for Heel Strikers
Choosing the right running shoes will not only make your workouts much more enjoyable but it will also provide the support and protection your feet need. For heel strikers, it is essential to keep the below criteria in mind and choose runners that feature:
- A high heel-to-toe drop. A higher heel drop adds a bit of extra cushioning, and encourages the foot to strike at midfoot and roll properly during push off.
- Good rearfoot support. This is crucial to promote a stable landing and a neutral gait.
- A beveled heel-edge. This helps ease the foot into a gradual motion instead of landing on a sharp edge.
Regardless of the shoes you choose for your next jaunt, be mindful of how you feel after your run. If you are experiencing heel, ankle, knee, or hip pain, consider a pair of runners from our list and possibly a trip to the doctor to make sure you’re not experiencing arthritis.
Shocking Comfort is in Your Future
Runners are always up for a challenge, most times blasting through adversity to tackle internal goals. However, knee and hip pain doesn’t have to be one of those obstacles. By choosing the best shoes for your unique gait, you can easily run longer distances, recover faster on rest days, and find relied from chronic pain. So, why not change it up from your regular pair of runners and try something that could help you feel younger. Get out there and pound that pavement.
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