Avoiding painful foot and ankle injuries is a major benefit of investing in the best running shoes for supination, also known as underpronation.
If you have a propensity to land on the outside of your foot when you run, a condition known as supination, you may be less able to handle the force of each step. A runner's risk of injury is increased if supination is not addressed, and this is true whether the runner is training on roads, trails, or the most advanced treadmill. Simply put, getting the right shoes is a great place to begin when learning proper running form.
But how do supination running shoes differ from other types of trainers?
According to musculoskeletal podiatrist Anne-Marie O'Connor, quoted on Live Science, "anything too flexible or soft will lead to early fatigue on the outer border of the outsole — then the risk of injuries will increase." Having a thicker midsole, as in a maximalist trainer, and a lower offset or drop are both good for encouraging a full plantar flexion contact. The recommended midfoot running technique will benefit from this, as will shock absorption. ”
We have running shoes that offer extra support for supinated runners and those who need it. We have put a wide variety of supination running shoes to the test so that you don't have to. Here, you'll learn how to determine which pairs of running shoes are ideal for your needs.
For those who run with a supinated foot, the best shoes are those that
The Saucony Ride 15 is the best running shoe for supination that we have tested. The PWRRUN foam outsole and the PWRRUN insole provide a lot of comfort, and the high upper provides a lot of support. Straps wrap around the sides of the feet to lock them firmly in place, and the midsole 'flares' laterally beyond the forefoot and heel of the upper to provide a wide, stable base that encourages you to adopt a neutral stride.
The comfort of these running shoes is unparalleled; our knees felt better even the day after a long run. Furthermore, they are responsive and lightweight, making them an excellent choice for a middle-distance race in which you'll need to maintain a fast pace.
These are intended as a casual sneaker for frequent runners and lack the elasticity of a racing shoe. Conversely, if you're shopping for a pair of shoes that can accompany you on runs ranging from fast 10Ks to easy kilometers, these are more responsive than most of their direct competitors.
The fact that they were true to size and incredibly comfortable right out of the box meant that our heels never got blisters. Quite frankly, what's not to like
- Get the full lowdown on the Saucony Ride 15 in our expert review. In this new window:
There was a three-way tie for second place in our review, all receiving a perfect score of five stars from us.
The first of this illustrious trio to be highlighted, the Brooks Glycerin 19, provides a cushioned and relaxed ride thanks to its high-density 31mm EVA foam stack. Due to the ample cushioning, they don't feel quite as responsive as, say, the Nike ZoomX Vaporfly NEXT%, but speed isn't their strong suit.
Because of their focus on comfort rather than speed, they make a great everyday sneaker for seasoned athletes who prefer to log easy kilometers and moderately paced workouts. We also think they're great for novice distance runners who are just starting out and need shoes with a bit more give. Plus, our reviewer wore the Glycerin 19 for an entire 43 At 195 kilometers into their fifth marathon, we can confidently say that their padding will hold up.
As a replacement for the Glycerin 18, they provide a more snug fit on the top of the foot thanks to a shallower toe box. However, this does mean that the shoes run small, so we suggest ordering a half size (or even a full size) above your normal sneaker size.
We also liked that the Glycerin 19 comes in both a standard and a GTS (go-to-support) version, the latter of which is tailored to runners whose feet roll inwards (pronate) during exercise. The GTS shoes' denser foam sections in the sidewalls help prevent this by giving the wearer more support at the ankle, knee, and hip, all of which lower the risk of injury.
They require some time to break in before you can run long distances in comfort, but the time spent is well spent once you've reached that point.
- See what we thought of the Brooks Glycerin 19 in our in-depth review. In this new window:
The Asics Gel Nimbus 24 is a great shoe for heel strikers due to its high drop (13mm for women and 10mm for men).
The new FF Blast foam midsole from Asics is lighter, softer, and more responsive than that of previous models. We discovered it to be suitably flexible, enabling a smooth transition from heel to toe, and brimming with usable energy. Because of its responsive ride, it is the fastest neutral running shoe we tested when you really put your foot down.
We preferred the lighter, more streamlined feel of this shoe over its predecessor, the Gel Nimbus 23. In addition, it is a relief to know that it fits true to size, which is especially helpful when making an online purchase.
Additionally, Asics' Trusstic system, found in the Gel Nimbus 24, is a welcome addition to the shoe's midsole. This will bend comfortably during a normal stride but stiffen if the arch of the foot rolls in too far. To avoid the need for more obvious stabilizing features like a medial post, we think this is a good middle ground for runners.
The Asics Gel Nimbus 24 is a great everyday sneaker that's suitable for runners of varying speeds and prowess. It's soft and supportive, responsive enough for both easy and brisk runs, and stable enough to encourage a natural gait.
- Check out our in-depth ASCIS Gel Nimbus 24 review for more info. In this new window:
The adidas Ultraboost 22 is a running shoe that has been specifically made for women, rather than being a truncated version of a men's shoe. Female researchers at Adidas analyzed data from over a million feet and found that, on average, women's feet have a narrower heel and shorter instep than men's. That's why it's making some changes to the layout.
These updated Ultraboosts were deemed satisfactory by our reviewer, who noted that they provided a snug, form-fitting feel without being too restrictive.
The Continental rubber outsole provides excellent traction; after all, if it can be used in car tires, it should be easy to implement in footwear. The Adidas Boost foam gives the shoes a plush, springy ride, making them among the best in the category. The 22mm of heel cushioning is noticeable, and the 10mm drop aids in a natural transition from heel to toe.
Despite its name, the adidas Ultraboost 24 is not a speed shoe. The cushions were pleasant to sit on, but they didn't give us much in the way of a workout. On the contrary, this pair shines in longer, easier races.
- See what we thought of the Adidas Ultraboost 22 in our in-depth review. (link opens in a new tab)
The Nike Air Zoom Structure 24 is a neutral running shoe with a lot going for it. It has plenty of cushioning to keep your joints feeling good on medium-to-long distance runs, and it has extra padding in the heel to make for a comfortable ride. The added cushioning makes the shoe a ponderous 11 ounces (312 grams), making it unsuitable for sprinting. However, as a pair of everyday shoes for commuting and other long distances, they proved to be quite effective.
Its medial arch and the rest of the midsole rise up to stop pronation and supination, and the Dynamic Fit lacing system effectively wrapped around our feet to lock them in place, leaving us with a feeling of support.
Controversy could arise from the location of the forefoot Air Zoom unit in the midsole. Though intended to provide a smoother ride, we experienced some bumps while running. And while this wasn't something we noticed constantly or that negatively affected our running, it did lower the shoe's overall comfort score.
The Structure 24's adaptability was a major selling point. Aside from shorter distances and speedwork, it excels at nearly everything else, including longer runs, recovery runs, and easy kilometers. We even started wearing them on a daily basis because of how great they looked in their simple monochrome design.
So, stop looking if you need a master of all trades
- Check out the complete review of the Nike Air Zoom Structure 24. Opens in a new window/tab
All types of runners love the 1080 sneakers, and the newest iteration has some great improvements. The sneakers' midsoles have been upgraded from the original Fresh Foam to a newer and more responsive material called Fresh Foam X. Plus, the upper has been updated with a Hypoknit construction that allows air to circulate, making it ideal for warmer weather.
Opinions are split on the v12s because they are much roomier than their predecessors. The toe box may be too spacious for those with narrow feet, but those with wide feet will enjoy the added room.
The previous shoe's hard plastic heel counter has been replaced with a softer material. Runners say this prevents blisters and still provides enough grip to prevent slipping.
There's a reason why these shoes have a devoted fan base; they're great for fast 5Ks and relaxed long runs. They're functional, attractive, and fashionable.
Please be aware that we are currently reviewing these shoes, and that once we have finished testing, this guide will be revised accordingly.
This is how we put running shoes through their paces.
We've put our feet into each pair on this list and given them a thorough test to determine which ones are the best running shoes for supination.
The shoes were put through their paces by our testing team over the course of several weeks, with them running everything from easy kilometers to long distances to speedwork to sprint intervals to fast 5Ks. One of our reviewers completed a marathon in the Brooks Glycerin 19.
The running shoes were tested in a number of different ways to evaluate their quality across a wide range of categories, including their construction and cushioning, design and upper, outsole, and performance. Based on how well they fared in each category, we gave them an overall rating out of five stars, and one pair was crowned best running shoes for supination.
The meaning of supination
When the ankle rolls outward, a condition known as supination (or underpronation) of the foot occurs, resulting in increased pressure being placed on the foot's outer edge. We at Live Science, however, demanded a more scientific breakdown. Our team sought clarification from Anne-Marie O'Connor, a podiatrist specializing in musculoskeletal conditions.
She says, "The subtalar joint controls the movement of supination and pronation, so supination of the foot and ankle happens there." (Our article comparing supination and pronation will help you better understand these terms. In this new window: )
She elaborates, saying, "When the foot is supinated, the ankle is also inverted." When the subtalar joint lacks pronation range, resulting in a high-arched, rigid foot, we say that the foot has a supinated profile. Therefore, most of the impact is felt on the sides of the feet.
Can you tell me the frequency of cases of supination of the ankle?
Most running specialty stores will do a gait analysis on you while you jog on a treadmill or squat in order to determine if you have supination of the ankle. Though, according to O'Connor, supinated running mechanics aren't that common
As she puts it, "a properly defined supinated (cavoid) foot type, where the foot has minimal or underpronation, is rare, (affecting) only 10% of the population."
A high arch does not necessarily indicate underpronation or that the foot is supinated or cavus. ”
Injuries brought on by supination
According to O'Connor, supinated feet while running increase the risk of injury.
There will be less shock absorption, she says, "if the foot has a tendency to stay in the supinated position and there is a lack of pronation or underpronation." This is due to the fact that the running foot's landing forces will be concentrated on the outer edge of the foot, where they will remain for the duration of the running gait's loading phase. Loading will be concentrated on the sole of the foot, specifically the outer side, from the heel to the forefoot.
Injuries such as heel fat pad inflammation, plantar fasciitis, and metatarsal stress fractures can occur in this area, which is why runners must take special care to avoid them. Back-end injuries like lateral knee and ITB friction syndrome will be prevalent.
Because of their susceptibility to injury, runners with this foot type would benefit from adopting a midfoot strike and a higher cadence in order to reduce the impact force experienced by their feet during each step. Increased productivity is a result of this. ”
Our article on proper running foot placement will teach you how to train for a midfoot strike. This link opens in a new window/tab.