Best running shoes for heel strikers

by Solereview editors
This article was updated on April 14, 2025, with the most current models. Solereview has no industry ties and does not accept free products. We buy all our shoes at full retail price, proof of purchase can be found here.

The New Balance Rebel V4 during a heel strike.

Everyday trainer for heel strikers
Saucony Ride 18 product box


Saucony Ride 18

The just-right cushioning of the Ride 18 is ideal for runners who land heel first.

Buy from Zappos.com

  1. Read our detailed review of the Saucony Ride 18 here.

The Saucony Ride 18 reminds us of vintage adidas trainers like the Energy Boost and Supernova Glide. The Pwrrun+ foam used for the Ride 18’s midsole is based on expanded PU foam – the same material that adidas Boost is made of.

For this year’s model, Saucony has updated the Pwrrun+ formula. The lower-density foam makes the shoe softer and lighter than before.

Like the last time, the thick footbed is made of the same material as the midsole. Together, they create a cushioned ride for heel strikers that feels supportive and efficient.

With an 8 mm drop, most of the cushioning is packed under the heel. It has generous stack heights too; the heel and forefoot are 35 mm and 27 mm thick respectively.

The cushioning depth makes everyday runs comfortable for up to a half-marathon.

The Ride 18 doesn’t feel slow; the mild rocker effect makes the ride efficient. While the Ride 18 isn’t a great tempo shoe, it’s versatile enough for most levels of run intensity and experience levels.

In short, if you had to distill all your running needs into just one shoe, the Ride 18 gets many things right.

The comfortable and true-to-size upper has nearly no flaws; an optional 2E is also available.

Runners who are upgrading from the Ride 17 should know that the Ride 18 has less space in the front of the toes. You can blame the thicker heel padding for that – it shifts the foot forward by a few mm.

In return, you get a plusher upper because of the increased foam padding and softer mesh.

If you like your daily trainer to be even softer and lightweight, consider the next shoe on this guide – the Asics Cumulus 26.

  • Saucony’s marketing pitch:Your perfect partner for every run.
  • Upper: Engineered mesh, internal gusset.
  • Midsole: Expanded Polyurethane (Pwrrun+) foam. 8 mm heel drop.
  • Outsole: Carbon rubber in high-wear areas.
  • Weight: 259 gms/ 9.1 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 35 mm (heel), 27 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E – Wide.
  • Previous model: Saucony Ride 17.
  • Country of origin: Vietnam.
  • Recommended use: Daily training, tempo runs, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Recommended paces: 4:30 min/km (7:30 min/mile) and slower.
  • Median lifespan: 500 miles.
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Just-right upper fit
  • Neutral and supportive ride
  • Smooth cushioning
  • Versatile ride character
  • Optional widths
  • Comfortable interiors

Cons

  • Sizing consistency versus the Ride 17
  • Low reflectivity

 

Lightest daily trainer for heel strikers
Asics Cumulus 27 product box


Asics Cumulus 27

The Cumulus 27’s tall and wide midsole cushions rearfoot landings.

Buy from Zappos.com

With stack heights of 32 mm (forefoot) and 40 mm (heel), heel strikers benefit from cushioned landings. The under-heel cavity adds a trampoline effect for stability and increased use of cushioning.

The Cumulus 27 is lighter than other neutral trainers because it lacks a rubber outsole. Instead, its outsole is firm EVA foam with a softer FlyteFoam layer on top. Like most trainers in this category, this type of cushioning favors heel strikers. The Cumulus 27 makes more sense than the Ride 18 if you prefer a lighter everyday trainer.

Not having a rubber outsole has its drawbacks, such as reduced performance on smooth surfaces and slushy sidewalks. In return, the Cumulus 27 delivers weight savings. At 265 grams or 9.3 ounces, this is a lightweight everyday trainer with plenty of comfort for up to a half-marathon distance.

The Cumulus 27’s true-to-size upper has comfortable interiors with a broad toe-box. Additional widths (wide and extra-wide) are available for purchase.

  • Asics’s marketing pitch:A versatile choice for different running workouts.
  • Upper: Engineered mesh, inner gusset.
  • Midsole: Flytefoam Blast+ foam, heel Gel unit. 8 mm heel drop.
  • Outsole: Firm EVA foam; no rubber.
  • Weight: 265 gms/ 9.3 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 40 mm (heel), 32 mm (forefoot).
  • Available widths: Narrow (Women’s), D – regular (reviewed), 2E (wide), 4E (extra-wide).
  • Previous model: Asics Cumulus 26.
  • Country of origin: Vietnam.
  • Recommended use: Everyday training, tempo runs, 10K, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 400 miles.
  • Recommended paces: Slower than 4:00 min/km (6:30 min/mile).
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Versatile ride character
  • Stable and neutral cushioning
  • Lightweight build
  • Optional widths
  • Breathable upper

Cons

  • Lack of reflective elements
  • Outsole grip on slushy and smooth surfaces
  • Not as plush as the Cumulus 26

 

Versatile cushioning for heel strikers
Nike Vomero 18 product box


Nike Vomero 18

The Vomero reinvents itself with a 44 mm tall midsole. That’s enough cushioning for all the rearfoot strikers in town.

Buy from Nike.com

For any running shoe to be heel strike-friendly, it must meet three conditions. First, there must be ample stack heights to absorb the landing impact. Second, the midsole should be supportive and not throw the runner around. Three, the shoe should have a beveled heel for smooth landings.

The Vomero 18 meets all three conditions, and then some. Nike goes bold with the stack heights; the heel and forefoot are 44 mm and 34 mm tall.

The midsole composition also makes the heel supportive. Sure, there’s a softer layer of ZoomX on top. However, most of the midsole uses the firmer and supportive React X foam. The midsole sidewalls lack a compression groove, so both sides are supportive and neutral.

The nuanced ride quality of the ZoomX + ReactX midsole makes the Vomero 18 fun for heel strikers. A sense of deep cushioning is accented with a bouncy feel – thanks to the inherent qualities of the ZoomX and React X foam. The deep transition groove under the heel adds a trampoline effect.

The beveled design prevents the heel from catching and makes the transitions smoother.

The padded heel collar and counter secure the foot during landings. As for the rest of the upper, heel strikers will discover a plush interior with a true-to-size fit.

  • Nike’s marketing pitch: A comfortable ride for everyday runs.
  • Upper: Engineered mesh with a full sleeve.
  • Upper fit: True to size, just-right fit.
  • Midsole: React X foam with ZoomX top layer. 10 mm heel drop.
  • Outsole: Regrind rubber under the forefoot, Carbon rubber.
  • Weight: 298 gms/ 10.5 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 44 mm (heel), 34 mm (forefoot).
  • Available widths: Single – D (regular).
  • Recommended use: Everyday runs, tempo runs, marathon training, walking.
  • Footstrike orientation: All types (heel/midfoot/forefoot).
  • Median lifespan: 450 miles.
  • Country of origin: Vietnam.
  • Recommended paces: 4:30 min/km (7:00 min/mile) and slower.
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Versatile for different use cases
  • Rocker assists with smooth roll offs
  • Neutral and stable ride
  • Goldilocks zone cushioning
  • Just-right and plush fit

Cons

  • No widths at this time
  • Average grip on wet roads
  • Runs warm due to full sleeve
  • Low reflectivity

 

Best for overpronating heel strikers
New Balance 860 V14 product box


New Balance Fresh Foam 860V14

The 860V14’s ‘stability plane’ plate favors heel strikers more than it does forefoot strikers.

Buy from New Balance

New Balance sells two popular gait-correction shoes – the Vongo V6 and 860V14. Out of the two, the 860V14 is a better fit for heel strikers.

While both models use a similar approach to managing pronation, the ‘stability plane’ plate inside the 860V14 is designed differently than the Vongo. And what is the ‘stability plane’ plate?

This plate is sandwiched between two layers of the Fresh Foam midsole. On the inner (arch) side, the plate has a solid structure. On the outer side, the plate has small windows cut into it.

This variance makes the plate on the outer side more flexible. That way, the ‘stability plane’ plate makes the arch side supportive and directs the loading or tilt towards the outer side. That is the principle behind most pronation-control (stability) running shoes, and both the Vongo and 860v14 manage this well.

Except that the plate on the outer side (of the 860V14) isn’t full-length like the Vongo. It’s available only under the heel area, so rearfoot strikers stand to benefit more than forefoot strikers. Also, this being an 8 mm drop shoe, heel strikers will land on the most cushioned part of the shoe.

This is the softest 860 model to date, so the ride comfort works for everyday mileage up to a 21K distance. The upper fit and feel is excellent, and no other stability shoe offers the range of widths that the 860 does.

  • New Balance’s marketing pitch: Built for reliability over the long haul.
  • Upper: Engineered mesh, tongue gusset.
  • Upper fit: True-to-size with loose forefoot.
  • Midsole: Dual-density Fresh Foam, perforated ‘stability plane’ plate. 8 mm drop.
  • Outsole: Harder rubber under the heel with softer forefoot blown foam.
  • Weight: 306 gms/ 10.8 Oz for a half pair of Men’s US 9/UK 8.5/EUR 42.5/CM 27.
  • Stack heights: 36 mm (rear), 28 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E – wide.
  • Previous model: New Balance 860 v13.
  • Country of origin: Vietnam.
  • Recommended use: Everyday training, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 400 miles.
  • Recommended paces: 4:30 min/km (7:00 min/mile) and slower
  • Recommended temperature range: Warmer than -0° C/32° F.

Pros

  • Effective pronation control
  • Ride comfort
  • Outsole grip
  • Plush and breathable upper
  • Optional 2E width, reflectivity

Cons

  • None worth mentioning

 

Marathon racer for heel strikers
Nike Zoom Fly 6 product box


Nike Zoom Fly 6

The wide midsole and SR-02 foam base makes the Zoom Fly heelstrike-friendly.

Buy from Nike.com

  1. Read our detailed review of the Nike Zoom Fly 6 here.

There are a few reasons why most Carbon-plated racers don’t work very well for rearfoot strikers.

A typical racer heel is slim and soft to keep the weight low and enhance the ‘springboard effect’ of the plate. While deliberate, this design isn’t stable enough for heel strikers. The soft midsole deforms during rearfoot landings to produce a negative heel drop.

Outsole rubber is used sparingly, so the durability and traction is lacking for rearfoot strikers.

The Zoom Fly 6 works around these shortcomings with a wider and supportive midsole. In relative terms, the heel midsole is wider than the Nike Vaporfly or Asics Metaspeed.

The midsole base uses the firmer SR-02 foam to stabilize heel landings. The wide midfoot waist and open groove keeps the weight centered. There’s grippy outsole rubber on the heel crash pad.

If the Zoom Fly 6 is so different than most super-shoes, how does it perform on the road? More importantly, is it quick enough for race day?

The short answer is yes. The Carbon plate works with the forefoot rocker to produce fast miles on demand. Unlike the Zoom Fly 5 or even the Nike Vaporfly 3, the upper is fully sleeved. The snug upper secures the foot for efficient power delivery to the midsole.

The toned-down feature set also makes the Zoom Fly 6 more versatile than high-end racers.

The dual-density midsole has decent durability, and the padded upper has lots of comfort. It’s as much a pre-race trainer as it is a race day shoe.

  • Nike’s marketing pitch: Best-in-class training and racing hybrid
  • Upper: Lightweight mesh with full inner sleeve.
  • Midsole: Full-length carbon plate, ZoomX and SR-02 foam. 8 mm heel drop.
  • Outsole: Waffle rubber lugs under high-impact areas.
  • Weight: 265 gms/9.3 Oz for a half pair of Men’s US 10/UK 9/EUR 44/CM 27.1
  • Stack heights: 40 mm (heel), 32 mm (forefoot).
  • Available widths: Single, D – regular (reviewed).
  • Country of origin: Vietnam.
  • Recommended use: Daily runs, tempo/threshold, 10K, marathons.
  • Footstrike orientation: Midfoot/forefoot (full contact).
  • Orthotic compatibility: No.
  • Median lifespan: 400 miles.
  • Recommended paces: 4:00 min/km (6:30 min/mile) and slower.
  • Recommended temperature range: Warmer than – 5° C/23° F.

Pros

  • Versatile training-racing use
  • Decent stability for a plated shoe
  • Secure upper fit, sleeve
  • Soft and bouncy ride
  • Works well even at slow speeds and heel strikes

Cons

  • Upper doesn’t breathe well
  • No optional width(s)
  • Not ideal for heel strikers
  • Reflectivity limited to select models

Also consider:

  1. New Balance SC Trainer v3
  2. Hoka Mach X2
  3. Saucony Endorphin Trainer
  4. Brooks Hyperion Max 2
  • Use the Nike Vomero 18 for daily training and recovery runs
  • Use Nike Zoom Fly 6 for tempo, threshold, 10K, and marathons
  • Use the Nike Streakfly 2 for 5K and sprints

 

Max-cushioned shoe for recovery runs
Brooks Ghost Max 2 product box


Brooks Ghost Max 2

Heel strikers can make their recovery runs more enjoyable with the highly cushioned Ghost Max 2.

Buy from Zappos.com

  1. Read our detailed review of the Brooks Ghost Max 2 here.

On some days, all ones wants is an ultra-cushioned shoe that makes slow, recovery jogs comfortable and pleasant. Just being soft isn’t good enough; it needs to be un-boring too.

If this article was written a month ago, we would have recommended the Nike Invincible 3 or New Balance 1080V13. Both are very soft, very comfortable, and easily available.

Then the Brooks Ghost Max 2 showed up. By no means is it a lightweight shoe; the G-Max 2 weighs nearly 11 ounces or 306 grams. But it’s important to look past the specs and focus on the larger picture.

For this year, the Ghost Max 2 uses a brand-new DNA Loft V3 foam with a notable upside in bounciness. Prior versions of the DNA Loft V3 – including that on the Glycerin 20 – felt flat and not at all soft or bouncy. That has changed for 2024, as evident from the softer Glycerin 21 and max-cushioned Ghost Max 2.

This 6 mm drop shoe has a ridiculous amount of cushioning, both under the heel and forefoot. What’s more, the midsole is ultra-wide so the cushioning is delivered in a neutral and supportive manner. So when the foot loads on the heel, the soft midsole compresses downwards to keep the foot centered.

The Nitrogen-infused DNA Loft V3 is not just soft. It feels bouncy in a way no other Brooks shoe has felt before. However, this is a ‘slow’ shoe, meaning that it struggles at more aggressive paces. It feels best at speeds slower than 5:30 min/km (8:50 min/mile).

The cushioned midsole is matched with a plush and spacious upper. There’s a lot more room inside the forefoot when compared to the Glycerin 21 and Ghost 16.

  • Brooks’s marketing pitch: Max-cushion. Max protection. Max comfort.
  • Upper: Engineered mesh, no sleeve.
  • Midsole: Full-length DNA Loft V3 supercritical foam. 6 mm heel drop.
  • Outsole: Soft blown rubber under forefoot, firmer rubber under the heel.
  • Weight: 306 gms/ 10.8 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 39 mm (heel), 33 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E – wide, 4E – extra wide.
  • Previous model: Brooks Ghost Max V1.
  • Country of origin: Vietnam.
  • Recommended use: Recovery run trainer, half-marathons, marathons at slow speeds.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 450 miles.
  • Recommended paces: Slower than 5:00 min/km (8:00 min/mile).
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Long-distance comfort
  • Plush upper
  • Roomy forefoot and toe box
  • Optional widths
  • Outsole grip

Cons

  • Heavier than Ghost Max 1
  • Low versatility
  • Lower stability than Ghost Max 1
  • Scarce reflectivity
  • Mild tongue slide

 

Tempo trainer for heel strikers
New Balance Rebel V4 product box


New Balance Fuelcell Rebel V4

The Rebel V4 gets a 10 mm wider base and a 34 mm heel stack, and that’s good news for heel strikers.

Buy from New Balance

  1. Read our detailed review of the New Balance Rebel V4 here.

As great as the Rebel V3 was, it had one problem. The slim heel wasn’t very supportive and its cushioned bottomed out under heavy loads.

That’s far less likely for that to happen on the Rebel V4. The midsole has a 10 mm wider base under the heel and forefoot, and the heel is 34 mm thick. Runners who land heel first will find a much changed Fuelcell Rebel, one with greater cushioning depth and support.

The rearfoot midsole of the New Balance Fuelcell Rebel V4.

The New Balance Rebel V4 in the outdoors.

The New Balance Rebel V4 in the outdoors.

On the other hand, the bouncy cushioning of the Rebel V2 and V3 will be missed. The new Fuelcell compound is soft but feels flatter – something that also applies to the SC Elite V4.

The upper fit has changed too, and the Rebel goes from a snug-fitting shoe to a spacious one. The tighter upper of the previous model was better at directing the power to the midsole, but the V3 is no slouch either.

Its 7.5-ounce (212-gram) weight helps it disappear over the foot during tempo runs or a 10K race. The cushioning doesn’t bottom out, and the wide rubber outsole helps the transitions through grippy push-offs.

  • New Balance’s marketing pitch:Maximum propulsion and speed with minimal weight.
  • Upper: Engineered mesh, tongue gusset.
  • Upper fit: True-to-size with loose forefoot.
  • Midsole: Full-length PEBA-blend Fuelcell foam. 6 mm heel drop.
  • Outsole: Carbon rubber in high-wear areas.
  • Weight: 212 gms/ 7.5 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 37 mm (rear), 32 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E – wide.
  • Previous model: New Balance Rebel V3.
  • Country of origin: Vietnam.
  • Recommended use: Everyday training, tempo runs, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 400 miles.
  • Recommended paces: 4:00 min/km (6:30 min/mile) and slower
  • Recommended temperature range: Warmer than -0° C/32° F.

Pros

  • Tempo-friendly ride comfort
  • Midsole stability
  • Smooth transitions
  • Lightweight and breathable upper
  • Optional width

Cons

  • Excess space above forefoot
  • Roomy fit makes power delivery less effective
  • Lack of reflective elements
  • Not as bouncy/reflective as Rebel V3

 

5K and 10K racer for heel strikers
adidas adizero EVO SL product box


adidas Adizero EVO SL

The EVO SL has a rear stack of 34 mm, so that covers heel strikers, and then some.

Buy from adidas.com

  1. Read our detailed review of the Adizero EVO SL here.

As a heel strike-friendly shoe for speedwork, the adizero EVO SL checks most of the right boxes.

The 39 mm tall heel is Lightstrike Pro foam, meaning heel strikers will experience soft and springy cushioning during landings. The lack of an under-heel cavity improves the stability during heel strikes. Also, the LS Pro foam is firmer than the variant on the newest Adios Pro 4.

The abundant cushioning comfort is ideal for runs up to a half-marathon. The Lightstrike Pro midsole is more fun than comparable ZoomX (Nike) and Pwrrun PB (Saucony)-based running shoes. The quick-to-respond foam is the bounciest among all super-foams.

Heel strikers will also benefit from the grippy dual-compound outsole. A larger Continental rubber patch assists during take-offs, and the heel has equally capable clear rubber lugs.

The EVO SL’s midsole makes going fast easy. Forefoot roll-offs are made quicker by the rocker midsole, so the foot doesn’t waste time during the gait cycle. The high-performance midsole offers speed and comfort during a 5K or 10K race.

The upper doesn’t have a tight fit as some short-distance racers do. The lightweight and airy upper leaves some breathing room for the toes without squeezing them tight.

  • adidas’s marketing pitch: Experience the feeling of fast.
  • Upper: Lightweight mesh, no inner sleeve.
  • Midsole: Full-length Lightstrike Pro foam. 7 mm heel drop.
  • Outsole: Continental rubber (forefoot), Clear rubber (heel).
  • Weight: 224 gms/ 7.9 Oz for a half pair of Men’s US 9/UK 8.5/EUR 42.5/CM 27.
  • Stack heights: 39 mm (heel), 32 mm (forefoot).
  • Available widths: Single, D – regular (reviewed)
  • Country of origin: China.
  • Recommended use: 5K, 10K, half-marathons.
  • Footstrike orientation: Midfoot/forefoot (full contact).
  • Orthotic compatibility: No.
  • Median lifespan: 400 miles.
  • Recommended paces: 4:00 min/km (6:30 min/mile) and slower.
  • Recommended temperature range: Warmer than -0° C/32° F.

Pros

  • Soft and bouncy comfort
  • Effective midsole rocker
  • Outsole traction
  • Breathable, just-right fit
  • Works well even at slow speeds and heel strikes

Cons

  • No reflectivity
  • No optional width(s)

 

How we selected: What to look for

The New Balance Rebel V4 during a heel strike.

Wait. Do we really need an article to tell us which shoes work for heel strikers? Doesn’t that include most running shoes?

If only things were that simple. It takes a lot more than just a cushioned heel for a running shoe to be rearfoot-friendly.

There are other overlooked aspects like the heel-to-toe offset, rearfoot stability, and a midsole design that promotes smoother landings. Just how do these factors help? Here’s a quick primer.

A high heel-to-toe offset

The 8 mm offset of the Saucony Ride 15.

The ‘drop’ or offset of a shoe is defined as the thickness between the front and rear midsole heights. After reviewing shoes for over a decade, we believe that a heel-to-toe drop of between 5 mm and 10 mm is the sweet spot for heel strikers.

A high heel-to-toe offset implies that the rear is substantially thicker than the front. Not only does that result in a higher level of cushioning, but the thicker heel also promotes comfortable rearfoot landings. The opposite is also true, and that is why midfoot/forefoot strikers prefer running shoes with a lower offset.

Just know that this so-called ‘rule’ isn’t a blanket generalization, but it increases the chances of a running shoe being rearfoot friendly. For most runners, low-offset models will work just fine.

A supportive rearfoot

The heel view of the Asics Cumulus 26.

The wide midsole of the Cumulus 26 produces a neutral and supportive ride.

Not everything ends and begins with the midsole cushioning. If the rearfoot is the first point of contact during the gait cycle, it needs to be stable.

The midsole should have a neutral ride character with minimal cushioning bias. In other words, one side of the midsole shouldn’t be excessively softer than the other.

The midsole of the Asics Kayano Lite cut open.

A supportive heel midsole makes a running shoe suitable for heel strikers.

Also, the entire heel shouldn’t be overly soft.

That’s the reason why this guide excludes models like the Nike Vaporfly. While those are excellent products, the heel isn’t stable enough for rearfoot landing.

A beveled heel edge

The heel view of the Saucony Ride 17.

A heel with an angled curve (also called the heel spring) allows the foot to land gradually instead of edge striking abruptly. It helps if the outsole crash pad is segmented or split from the main outsole by a groove. Such crash pads flex during landing for gentle transitions.

Not all shoes on this guide have an articulated landing zone, but we’ve tried our best to find the ones that do.

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