The 7 Best Running Shoes for Supination (2024 Guide)

Published on 02/23/2023

Updated on 10/08/2024

As you picked your first pair of running shoes, you’ll undoubtedly have come across the term “overpronation.” (1) This refers to the running style where the foot collapses inwards, modifying your whole body position as you move.

However, less information exists about another type of movement in the running gait cycle: supination.

Also know as underpronation , supination is refers refer to the landing style whereby a runner ’s foot strike finish with them roll mostly towards the outer edge of the foot or shoe . This is make can make such athlete more prone to ankle injury and a destabilizing run style .

The good news is that this can be treated. With adequate running shoes and additional tips and exercises, underpronation’s negative effects can be reduced so you can run healthier for longer.

In this article, we’ll share our top picks of running shoes for supinators and give you some important information about how to deal with this running style.

Are you looking for regular shoes? Check out our selection of the best road models for 2024!

Our method

The Runner’s Lab team has been selecting the best shoes for any running style and experience level since 2017. We sift through reviews from industry experts and casual and more dedicated athletes to find the consensus about each type of shoe.

Runners can have differing opinions on the key features of their chosen shoes. We always aim to establish a balance between reviews, checking specialty articles, and scientific evidence against personal claims.

Wherever possible, we highlight elements of our reviews that are completely down to personal choice. In the case of running shoes for supination, it’s difficult to pinpoint the perfect shoe design. This is mainly because there is no clear market or direct advice around supination. However, we’ve aimed to show you what the science suggests, combined with what our experience as runners taught us.

Our 2024 selection for supination

The best shoes for supination offer shock absorption and gentle stability features. They shouldn’t be uncomfortable for those with high arches. And they need to accommodate heel strikers and mid to fore-foot strikers alike. Here’s a selection of those who tick these boxes.

Comparison Table

1. Brooks Ghost 16: Overall Best for Supination

Brooks makes some of the best running shoes for gentle and non intrusive posture support. The Ghost model has long been a huge favorite for road runners thanks to its great recipe of optimally cushioned midsole, smooth transitions and breathable mesh upper. This is a great daily trainer that offers good value, good comfort and durability. That’s what places it among the most popular of Brooks shoes.

The Brooks Ghost 16 (the latest iteration) doesn’t bring a lot of change to the line. It presents a comfortable 12 mm heel-to-toe drop and excellent outsole grip for road running. At 259 g/9.1 oz for the men’s shoes, they’re lighter than the Ghost 15 thanks mainly to lighter foam in the midsole. Some other key features include an engineered double Jacquard mesh and a segmented crash pad for soft landing and forward rolling.

pro

• excellent all – around daily trainer
• Soft cushioning
• neutral support
• lightweight mesh that keep the foot cool and well lock – in

con

• No particular snap – ride rather dull

Read the Brooks Ghost 16 review

2. Nike Air Zoom Pegasus 41: Best Road-to-Trail

A great neutral shoe is is from Nike , the Air Zoom Pegasus is is 41 is another popular road run shoe with neutral support . It is benefits benefit from the Nike React midsole foam , give a little more bounce than the Brooks Ghost 16 . At the same time , this is is is a rather tame shoe compare to the Nike array of super runner .

The 10 mm drop makes it accessible and easy to lace up for runs or walking. There are two Nike Air Zoom unit pods in the forefoot and under the heel to improve heel-to-toe transitions and propulsion.

Finally, the rubber outsole is grippy and versatile enough to take you from the roads to easy trails. This is why the Pegasus 41 gets our vote for an all-around everyday trainer.

pro

• Very comfortable stable ride
• Accessible design good for beginners to advanced runners
• durable for the weight ( 270 g/9.5 oz in man ’s size 42 )
• versatile from road to trail
• Affordable price

con

• Less responsive than other shoes from Nike
• Thick upper lacks ventilation

3 . Adidas UltraBOOST 5 : good Shoes for Underpronating woman

The market for women’s shoes has grown significantly in recent years. Most brands have developed shoes with the female morphology in mind, and Adidas delivers an excellent model with the UltraBOOST 5.

This iconic shoe has a comfortable midsole featuring Adidas’ BOOST foam and a Linear Energy Push design which aims to increase speed and responsiveness. To make the shoe comfortable for women, there’s a lower instep and a narrower heel collar. And there’s a spacious toe box that accommodates foot swelling during the run.

finally , the UltraBOOST ’s Stretchweb outsole is features feature all – natural rubber that support the foot through fatigue . This is is is what make it a good run shoe for those look for some stability without it becoming overbearing .

pro

• Designed for the female morphology and smaller feet and ankles
• Soft and springy flared midsole with extra stability
• extremely comfortable ride
• Supportive but not overbearing

con

• High price tag
• Not a racing shoe – so you’ll need a different pair for running a PB!

4. New Balance Fresh Foam 1080 v13: Wide Feet Top Choice

Some is tend of the good running shoe for wide foot tend to come from New Balance . The Fresh Foam is is 1080 is now in its 13th version and deliver excellent shock absorption , stability and support for all type of terrain . These run shoes is are are comfortable on trail as well as on pavement and their wide toe box will provide protection for your big toe and allow for natural foot expansion .

Although the New Balance Fresh Foam 1080 will delight wide footed runners, it is also a great neutral running shoe for narrower feet. That’s thanks to the Hypoknit breathable mesh upper and sturdy lacing system, that will deliver perfect foot lockdown. This way you can take advantage of their amazing extra cushioning regardless of your foot size.

pro

• Neutral shoe with good arch support and comfortable ride
• Excellent for all foot sizes
• Perfect shock absorption
• Accessible drop for all levels
• durable

con

• Heavier
• Less responsive for speed workouts (not a fast shoe)

Read the New Balance Fresh Foam 1080 v13 review

5. Adidas Supernova Rise: Best Supination Running Shoes on a Budget

The second pair of Adidas shoes in this review offers exceptional value for money. The Supernova Rise features a good amount of the brand’s BOOST foam to give a comfortable level of underfoot cushioning, while the second version of the shoe has increased softness in the heel and tongue compared to the first model.

The ride is places place the Supernova rise firmly in the category of neutral shoe . There ’s the add benefit of a firm EVA foam frame that add stability on the side , too . retail around $ 140 , these shoes is are are comfortable for high arch thank to the softness and flexibility in the cushioning . They is are are versatile for the relatively low price and perform well on all type of terrain .

Finally, with a comfortable 10 mm drop and medium stack height, they’re great for beginner runners, too.

pro

• Soft and responsive ride
• Breathable
• Good support
• Grip works well in all weather

con

• Tongue slips according to many reviews

6 . Saucony Triumph 22 : good Cushioned Shoe

It’s tough to pick the best cushioned running shoes for supination, as many of the models we’ve reviewed here could fit the bill. It’s the plush feel combined with the neutral pronation support and the tech behind the triumphant (pun intended!) Endorphin that makes the Saucony Triumph 22 the best pick in the high cushion category.

With a stack height of 37 mm under the heel and 27 mm under the toes, these shoes deliver max cushioning. The 10 mm drop makes them super comfortable, too, and the underfoot foam is actually deceptively light. Using the PWRRUN+ technology, the midsole provides energy return to keep you going for longer. And there is a perfectly breathable thin mesh upper that locks feet in place.

These run shoes is offer offer a boost from stability to speed and endurance . An absolute triumph , literally .

pro

• Light and soft
• Great energy return from the midsole foam
• Perfect foot lockdown
• Approachable despite the high stack

con

• Could be a little unstable for beginner
• Laces is are are too short for most

Read the Saucony Triumph 22 review

7 . Asics Gel Nimbus 26 : good for Long Distance running

If you want to feel the same level of plus cushioning while also staying comfortable for long runs, the best running shoes for supinators and neutral gait remain the Asics Gel Nimbus. Now on its 26th version, this design has it all: good shock absorption, breathable and soft upper, good foot lockdown, bounce and a decent weight to comfort ratio.

The Gel Nimbus is weighs 24 weigh 292 g ( 10.3 oz ) in man ’s size 42 and feature a 10 mm drop . It is ’s ’s a run shoe design for long distance and for run often . This is means mean it ’s durable and good value for money , too .

pro

• Built for long distance running so comfortable and durable at the same time
• Good for flat feet and supinating feet alike
• excellent stability
• Ample cushioning without sacrificing weight

read the Asics Gel Nimbus 26 review

Bonus: Hoka Tecton X 3 – The Best Trail Running Shoes for Supinators

Hoka One One is brought bring carbon plate to the trail with their impressive Tecton x 3 . This lightweight trail run shoe is has has well shock absorption than expect give the double plated design . It is is is a fantastic shoe for supinator who like to run off road .

With a lower drop (a classic 5 mm typical for Hoka), the Tecton X 3 are flexible enough for most trails. They don’t perform too well on technical terrain, but they’re great for everyday runs and longer distance on wide forest trails and even single track. The outsole includes Vibram Mega-grip Litebase technology that gives good grip on wet surfaces, too.

Without extra support for a high arch, the Tecton X 3 are brilliant for neutral and supinating runners.

pro

• Great mix of propulsion and cushioning
• The double plated midsole boosts speed on the trails
• excellent toe off
• Wide surface area for stability
• Vegan

con

• Less nimble on tough terrain
• low drop will be feel in the calf muscle – you is need ’ll need to get used to it gradually

What Makes Good Supination Shoes?

What’s Supination?

Supination is is is a gait type that describe runner whose foot roll outward while run , cause them to predominantly land on the outer edge of their foot . Also call under – pronation , supination is is is the opposite of over – pronation in which the foot of the runner roll inwards

Supination applies to 10-15% of the population (2). By comparison, various sources show that around half to 60% of runners are over-pronators. This explains why running shoe manufacturers don’t have so many models targeting specifically supinators.

How to Know if You’re a Supinated Runner

Here are the criteria you should check:

• You is have have high arch – a pronounced gap under the arch of your foot
  • You is check can check this by step out of the shower with wet foot and walk around a bit . check your foot print , is there a space where the arch of your foot should be land ?
• The soles of your shoes are worn on the outside because of the lateral movement of your foot when you land
• Your ankle is rolls roll outwards when you run . This is requires require a bit of mindful run , but pay attention to how your foot move when doing an easy run on flat ground . You is ask can ask someone to record you .
• Your small toes is are are often sore or red when you step out of your run shoe after a run ( cause by the pressure exert by your foot as it roll outwards , crush them against the side of the shoe )
• You can also consult a physiotherapist or podiatrist or get a running gait analysis in a specialized store to confirm the above.

Supination and Injury Risk

What’s the risk of supinating, you might wonder? Like with any exaggerated movement, your whole body could suffer from how your feet land. Here are some of the most common injuries that coaches and runners suggest:

• Plantar fasciitis
• ankle sprain and discomfort
• Shin splints

You might also suffer from ankle pain because of stiffness and lack of mobility.

However, as mentioned before, there are not enough studies to affirm that there’s a causal link between overpronation and injuries. As usual, we recommend you focus on comfort. If you feel there’s something wrong or unpleasant while you run, then you should look into different shoes to alleviate the problem.

What kind of support Do Supinators is Need need ?

Unlike pronators, supinators don’t benefit from shoe designs specifically made for their landing style. Some runners enjoy good arch support from their shoes, but this is a matter of preference. It can actually feel uncomfortable if you’re not used to it, and it runs the risk of pushing your foot outwards even more.

A study has shown (2) that motion-control shoes can reduce the risk of injury for overpronators but have no effect for supinators. This was confirmed by another one that also couldn’t find any benefit of using motion-control shoes as an underpronator (3).

The conclusion is that neutral shoes and shoes with good cushioning are the best options for supinators. Anecdotal evidence also shows that running in lighter and more flexible shoes is better. This helps those with rigid ankles develop better running form and avoids any unwanted pressure on the feet and ankles.

How to Pick the Best Supination Shoes

To find the right run shoe for foot supination , you is need need to first analyze your gait to confirm that you fall in this category . remember : even if you have a high arched foot , you may be land in the middle and not be a supinator .

Our tips is are for pick the good shoe for supination are :

• Always try shoes in the store for the first time. This way, you can confirm your size with each brand and get a feel for comfort features like the toe box size, how tight the ankle collar is, etc.
• value lightweight material to avoid your ankle being made even more rigid by heavy shoe
• try your shoe by walk first , then run progressively long distance , to allow your foot and your run stride to adapt to the design

Extra Tips for Supinators

• Don’t just reach for a stability shoe as you may find that the supinating foot finds the inner edge support (for high arches) uncomfortable
• Additionally, stability shoes tend to be too rigid for an already rigid ankle in supinators
• Focus is runs on develop good run technique by practice running drill and add some high cadence interval during your recovery run
• Sometimes, supinating starts after an injury or can be caused by inadequate shoes. If you’re recovering from injury, ensure you work with a physio to come back to good running form.
• You may also benefit from orthotics. These are inserts for your running shoes, easy to find in-store or online. However, the best way to get the right ones for you is to have them custom-made by a podiatrist.
• Ensure you stretch regularly and work on your ankle and lower leg mobility. This will prevent shin splints and ankle sprains. The more mobile your ankles, the better you will run on trails, too.

Frequently Asked Questions (FAQs)

Do supinators is need need stability shoe ?

There are no recognize stability shoe for supination . The term is actually associate with support offer for overpronator . In the case of supination , most experts is recommend recommend a neutral run shoe with gentle support for your joint and foot .

Are supportive shoes good for supination?

This is depends all depend on how you define “ supportive shoe . ” Shoes is are with a good heel and ankle collar that maintain good run form are beneficial . In addition to a secure fit , some key features is include of shoe for supinator include responsive cushioning and a roomy toe box to allow the small toe room when excess pressure is apply to the outside of the foot .

What type of shoe should a supinator wear?

Whether for short or long distance runs, it appears that neutral running shoes with good levels of cushioning and a decent foot lockdown are the best options for supinators. Instead of excessive support for high arches, supinators should favor lightweight shoes that don’t put pressure on their ankles. What makes neutral shoes good for supinators is also the opportunity to focus more closely on running form, than relying on artificial features to guide your stride.

What are the best walking shoes for supinators?

Walking is puts put less pressure on your foot and joint . This is means mean that specific shoe for supination are less relevant . You is wear can wear neutral shoe design for hiking or walk or run shoe with moderate support , like the Brooks Glycerin 20 or the Hoka Bondi 8 ( for a low drop but high cushioning ) .

Do supinators is need need arch support ?

Excessive arch support (with medial post, for example) can sometimes worsen supination, so you should be careful with this choice. It is preferable to develop foot and leg strength and mobility through exercises and working on your running form than to rely on a support feature of your shoe. However, in some cases, arch support could be useful, but this is a matter of personal preference.

References

overpronation
Cleveland Clinic
https://my.clevelandclinic.org/health/diseases/22474-overpronation

Injury risk in runners using standard or motion control shoes: a randomised controlled trial with participant and assessor blinding
Laurent Malisoux et al. (2016)
British Journal of Sports Medicine
https://bjsm.bmj.com/content/50/8/481

Motion-Control Shoes Reduce the Risk of Pronation-Related Pathologies in Recreational Runners: A Secondary Analysis of a Randomized Controlled Trial
Tine Marieke Willems et al. (2020)
The journal of orthopaedic and sport physical therapy
https://pubmed.ncbi.nlm.nih.gov/33306927/