If you land primarily on your heel when you run, you're not alone: biomechanical studies consistently find that the vast majority of runners land heel first. Our own lab tests have mapped how heel strikers and forefoot strikers apply pressure differently when running, and we've used this map to test over 300 running shoes. Here are the most important factors that determine whether a shoe will work with your strike pattern:
Heel Cushioning: How much impact the heel of the shoe is able to absorb when you land on it. The more force the heel cushioning absorbs, the less shock you'll feel. A score of 7.5 or better is good.
Heel Rocker: The shape of the midsole helps to determine whether your foot crashes into the ground or glides into the next step. If the heel has an angled rocker, it'll be easier to roll forward to your midfoot after landing on your heel.
Heel-to-Toe Drop: How much higher your heel sits off the ground than your toes. A higher drop means there's more padding under your heel than your toes, and puts less strain on your Achilles tendon if you heel strike. We calculate this drop by measuring the difference between the same two points on each shoe, so our measurements might differ from the manufacturer's advertised heel-to-toe drop, since each shoe may measure from a different point.
Of the hundreds of shoes we've tested, these are our top picks for heel strikers. If you're primarily concerned about cushioning, see our recommendations for the best cushioned running shoes. If you land with a lot of force, you might want to check out our recommendations for the best running shoes for heavy runners.
We've bought and tested more than 300 running shoes. Every pair purchased with our own money, never supplied or sponsored by brands. Our data-driven tests are designed to go beyond marketing claims, and since every shoe goes through the exact same methodology, you can directly compare results to find the right pair for your needs.
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Best Running Shoes For Heel Strikers
Daily Training7.9Long Run7.4Half/Full Marathon Racing7.1Cushioning8.5Heel-To-Toe Drop:9.4 mmSee all our test resultsAdvertised Heel-To-Toe Drop:10.0 mmThe best running shoes for heel strikers that we've tested are the Nike Vomero Plus. No matter how forcefully you land on your heel, the cushioning absorbs the shock, so it's a great shoe for heel strikers of any size. The heel doesn't just absorb but also returns a good share of the energy you apply, helping you bounce forward. When you land on your heel, the gentle rocker helps roll you forward onto the midfoot, keeping your stride fluid.
However, it's a heavy shoe, so it feels cumbersome when you try to push the pace and is better suited to easy paces than faster workouts. The arch is snug, which can feel restrictive if you have flatter or higher-volume feet, but the shoe is available in wide versions. This shoe soaks up a lot of water and takes almost two days to fully dry, so it's not ideal if you live in a rainy climate.
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Best Mid-Range Running Shoes For Heel Strikers
Daily Training8.1Long Run7.8Half/Full Marathon Racing7.9Cushioning8.4Heel-To-Toe Drop:7.3 mmSee all our test resultsAdvertised Heel-To-Toe Drop:8.0 mmIf you don't want to spend as much as our top pick but still want a shoe that performs well for its price, the Saucony Endorphin Azura is the best mid-range option for heel strikers that we've tested. It's a bit lower-stacked than the Nike Vomero Plus and has slightly less heel-to-toe drop, but it still does an impressive job cushioning heel landings. It's also significantly lighter than the Nike shoe, and the heel returns more of the energy you put into it, making it easier to pick up the pace.
This shoe is decently stable overall, with a wide heel platform that gives you a secure landing pad. It's narrower under the arch, though, so it feels less stable as you roll through your stride. Lighter runners might also find it on the firmer side, as it takes a bit of force to soften the midsole foam.
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Best Budget Running Shoes For Heel Strikers
Daily Training7.8Long Run7.2Half/Full Marathon Racing6.6Cushioning7.3Heel-To-Toe Drop:12.5 mmSee all our test resultsAdvertised Heel-To-Toe Drop:10.0 mmIf you're trying to spend as little as possible while still getting a running shoe that protects you from road impact, the Nike Winflo 12 is the best budget option we've tested. While its cushioning isn't as plush or absorbent as the Saucony Endorphin Azura, it has a massive heel stack, so there's still plenty of foam to soften each landing. This shoe's combination of a steep heel-to-toe drop and an excellent heel rocker helps you roll smoothly forward after landing. Its wide, firm platform also makes it more stable than our top two picks, so landings feel steady and secure.
You do give up a fair bit at this lower price point. The heel absorbs less impact than the Nike Vomero Plus or the Saucony shoe, and it's much less lively, so the ride feels comparatively dull. It's also heavier than those other picks, making it challenging to get up to speed. The toe box is also low, which can cause chafing if you have taller toes. Still, its good heel cushioning keeps daily miles comfortable, especially if you're a lighter runner at relaxed paces.
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Best Running Shoes For Faster Heel Strikers
Daily Training8.1Long Run8.0Half/Full Marathon Racing8.1Cushioning9.3Heel-To-Toe Drop:8.7 mmSee all our test resultsAdvertised Heel-To-Toe Drop:8.0 mmIf you're a more experienced runner who wants a shoe that can keep up with your training without forcing you to change your stride, get the ASICS MEGABLAST. It's significantly lighter than our top pick, the Nike Vomero Plus, and much more efficient at returning the energy you put into each stride, so holding faster paces is much easier. The heel cushioning is truly remarkable, so your legs feel well protected from each impact, no matter how hard you're running.
While this shoe excels at faster workouts, its higher price tag might be hard to justify for more casual running. Its tall stack height and soft foam make it less stable than any of the picks above, so if you're not confident in your running form, this shoe could feel too chaotic.
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Best Running Shoes For Racing For Heel Strikers
Daily Training6.4Long Run7.8Half/Full Marathon Racing8.3Cushioning8.3Heel-To-Toe Drop:8.0 mmSee all our test resultsAdvertised Heel-To-Toe Drop:8.0 mmIf you're gearing up for a big race and want a super shoe that actually works for heel strikers, the Saucony Endorphin Elite 3 is the best we've tested. While many elite racing shoes are biased toward forefoot strikers, this one is designed around a wide, springy heel platform that lets you land farther back before bouncing you forward. The midsole is rockered all the way from the heel through the forefoot, allowing you to quickly roll through each stride. The carbon plate in the midsole helps the rocker maintain its shape, keeping the ride smooth even as intensity increases.
This shoe is an excellent race-day companion, but it's not one you can wear every day like the ASICS MEGABLAST. The carbon plate makes it feel too rigid for more relaxed paces, and it's not stable enough to be a reliable everyday shoe. The generous cushioning makes this a great shoe for racing longer distances like the half or full marathon, but if you're doing shorter races, check out our recommendations for the best shoes for running a 5K or 10K.
Notable Mentions
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Brooks Hyperion Elite 6:
The Brooks Hyperion Elite 6 is a very heel-striker-friendly racing shoe, and it has the best energy return of any shoe we've tested. Unfortunately, its heel collar caused chafing for some of our testers, making it a riskier buy than the Saucony Endorphin Elite 3.
See our review -
Li-Ning Red Hare 9 Ultra:
The Li-Ning Red Hare 9 Ultra is a lively, max-cushioned trainer that rivals the ASICS MEGABLAST in terms of both heel cushioning and bounciness. It's neither as smooth nor as stable, but given how much cheaper it is, the trade-off might be worthwhile if you're chasing the most bounce for your buck.
See our review
All Reviews
Our recommendations above are what we think are currently the best running shoes for heel strikers. We factor in performance, comfort, price (a less expensive shoe may win out if the difference isn't worth it), and availability; we don't include models that are hard to find or nearly sold out.
If you'd prefer to explore on your own, check out our full list of running shoe reviews. Remember, no shoe is perfect for everyone; your running style, goals, and personal preferences will always play the biggest role in finding the right pair for you.