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Best Running Shoes For Overpronation – 2021 Buyers Guide

last updated: Mar 11, 2021
If you often suffer from shin splints, bunions, plantar fasciitis, knee and lower back pain, it may be attributed to overpronation. Often hereditary, overpronation is when the foot excessively rolls inwards at inappropriate times, placing too much weight on the inner side of the foot instead of on the ball of the foot. This makes it more difficult to propel your body forward and causes unnecessary fatigue and stress on several areas of the body.

Investing in a pair of running shoes specifically for your overpronation is a great way to provide extra stability and support, help ease pain and naturally correct your gait.

In this guide, we have selected some of the best running shoes for overpronation that will immediately ease pain and reduce the risk of injury.

TL;DR - Our top pick for the best overpronation running shoe.

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Hoka One One Arahi 5
95.2/100 our score
Support
95
Comfort
94
Outsole
97
Responsiveness
95
Stability
95
Hoka One One Arahi 5
Why is it better?

Lightweight

Cradles foot

Great lockdown

In a Hurry? Editors choice:
Hoka One One Arahi 5
Test Winner: Hoka One One Arahi 5
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Researched Sources
6
Researched Sources
Reviews Considered
2k
Reviews Considered
Hours Researching
12
Hours Researching
Products Evaluated
15
Products Evaluated
Sorting Options
Support Comfort Outsole Responsiveness Stability By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.2
Support
95 %
Comfort
94 %
Outsole
97 %
Responsiveness
95 %
Stability
95 %
Price Comparison Last Updated (15.04.21)
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.6
Support
94 %
Comfort
95 %
Outsole
95 %
Responsiveness
94 %
Stability
95 %
Price Comparison Last Updated (15.04.21)
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.8
Support
92 %
Comfort
93 %
Outsole
91 %
Responsiveness
92 %
Stability
91 %
Price Comparison Last Updated (15.04.21)
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
Support
90 %
Comfort
91 %
Outsole
91 %
Responsiveness
89 %
Stability
90 %
Price Comparison Last Updated (15.04.21)
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88
Support
88 %
Comfort
87 %
Outsole
89 %
Responsiveness
88 %
Stability
88 %
Price Comparison Last Updated (15.04.21)
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86
Support
86 %
Comfort
85 %
Outsole
87 %
Responsiveness
86 %
Stability
86 %
Price Comparison Last Updated (15.04.21)
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.6
Support
86 %
Comfort
86 %
Outsole
83 %
Responsiveness
84 %
Stability
84 %
Price Comparison Last Updated (15.04.21)
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.8
Support
83 %
Comfort
82 %
Outsole
84 %
Responsiveness
83 %
Stability
82 %
Price Comparison Last Updated (15.04.21)
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#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82
Support
82 %
Comfort
83 %
Outsole
82 %
Responsiveness
81 %
Stability
82 %
Price Comparison Last Updated (15.04.21)
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80.6
Support
80 %
Comfort
82 %
Outsole
81 %
Responsiveness
79 %
Stability
81 %
Price Comparison Last Updated (15.04.21)
#11
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.4
Support
75 %
Comfort
79 %
Outsole
77 %
Responsiveness
75 %
Stability
76 %
Price Comparison Last Updated (15.04.21)

Best Overpronation Running Shoes

1. Hoka One One Arahi 5

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.2
HOKA ONE ONE Mens Arahi 5
HOKA ONE ONE Mens Arahi 5
HOKA ONE ONE Mens Arahi 5
Amazon Link
Support
95
Comfort
94
Outsole
97
Responsiveness
95
Stability
95
best offer for today
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Pros:

Lightweight

Cradles foot

Great lockdown

Cons:

Expensive

Limited colors

Hoka One One is known for its stability shoes, and the Arahi 5 provide users with unmatched support. It may clock in at a pretty steep price point, but we feel it is well worth it for those that need a lot of support. If you suffer from a lot of foot pain at the end of your runs, this design is packed with features to help keep your feet on the right track so to speak.

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Comfort/Stability
It boasts Hoka’s patented J-Frame midsole that cradles the foot to keep it securely in place as you run. The EVA foam found in the midsole is also a bit more stiff and rigid than some of the other designs out there on the market. While it won’t make you feel like you are running on a cloud, it provides excellent energy feedback that also absorbs the shock from the road as well.

Quality/Durability

It is composed of quality materials that hold up well over hundreds of miles and it also is packed with features to keep your feet comfortable and protected.

Cost and Value

The greatest thing about this option is that it is incredibly lightweight. It weighs in at just 8 ounces, which is far lighter than your average stability designs. This means that it is a great option to take on long rides without slowing you down.

2. ASICS GT-2000 9

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.6
ASICS Women's Gt-2000 9
ASICS Women's Gt-2000 9
ASICS Women's Gt-2000 9
Amazon Link
Support
94
Comfort
95
Outsole
95
Responsiveness
94
Stability
95
best offer for today
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Pros:

Many colors available

FLYTEFOAM midsole

Low profile

Cons:

Soles break down quickly

At first glance, it doesn’t look like there are a long of changes between the GT-2000 9 and previous iterations, but all of the magic happens inside of the shoe! This design was made with overpronators in mind. The most notable feature of this design is that it really gives your foot room to spread with every step while still providing excellent lockdown.

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Comfort/Stability

The upper is composed of a lightweight mesh that will keep your foot cool and comfortable as you put miles behind you. We also loved the support that the midsole provides. It is composed of FLYTEFOAM and GEL technology to make you feel like you are running on a cloud.

Quality/Durability

It is important to note that users find that the midsole is a little bit stiff, which means that it may not be ideal for workouts such as CrossFit of certain types of HIIT training.

It is made from quality materials that help to create a natural gait that also supports all points of your foot.

Cost and Value

If you are in the market for something that offers excellent support and a comfortable ride, the GT-2000 8 is a great choice. It boasts a low profile that feels lightweight and easy, and the superior padding in the midsole helps to support arches on those long runs.

3. Mizuno Wave Inspire 17

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.8
Mizuno Men's Wave Inspire 17
Mizuno Men's Wave Inspire 17
Mizuno Men's Wave Inspire 17
Amazon Link
Support
92
Comfort
93
Outsole
91
Responsiveness
92
Stability
91
best offer for today
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Pros:

Lightweight upper

Versatile

Incredibly durable outsole

Cons:

Expensive

Tight toe box

The Wave Inspire from Mizuno has come quite a long way over the years. The later design in the Wave Inspire line looks quite different from previous iterations. While it may not look like a stability design, the midsole and top sole are designed to cushion each and every step, as well as keep your stride in line to prevent knee and hip pain.

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Comfort/Stability

The biggest difference between the Wave Inspire 17 and previous iterations lies in the construction of the upper. While previous versions opted for a stiff and structured upper, the Wave Inspire 17 has a light and breathable upper the contours to the shape of your foot the very first time you lace them up.

Quality/Durability

The lightweight outsole and midsole are more pliable than other designs, which translates to easier transitions as you run. What we liked most about the Wave Inspire 16 is that while it doesn’t look like a stability design at first glance, it is packed with features to protect your foot with each and every stride.

Cost and Value

If you are in the market for something that is a little more versatile and lightweight that still supports your foot, the Wave Inspire 16 from Mizuno will provide you with everything that you need. It boasts a sleek and modern look while providing runners with unmatched cushioning and support.

4. Saucony Guide 14

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.2
Saucony Men's Guide 14
Saucony Men's Guide 14
Saucony Men's Guide 14
Amazon Link
Support
90
Comfort
91
Outsole
91
Responsiveness
89
Stability
90
best offer for today
all shops
Pros:

Affordable

Very breathable

TPU guidance frame

Cons:

Unreliable sizing

Narrow toe box

While many of these trainers boast a thick and blocky frame, the Guide 14 from Saucony slims things down a bit. It has a low profile upper that rides low on the foot and is composed of lightweight and breathable materials to keep your foot cool. The real magic happens in the crafted stability midsole that keeps your gait natural and even, and offers superb energy feedback.

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Comfort/Stability

The very first thing that we noticed about this design is that it has a lower profile than most, which means that it is great for long trips and won’t weigh you down. It has a light mesh upper that is incredibly breathable, and thicker padding in the heel to prevent rubbing and chafing. The midsole provides superior protection and excellent energy feedback. It achieves this task with the high-quality

Quality/Durability

TPU guidance frame found in the midsole guides the foot to an even and natural gait. It also has a crystal rubber outsole for extended wear and durability.

Cost and Value

What we liked most about this design is that it is incredibly simple, sleek, and effective. Plus, it clocks in at an affordable price point which makes it one of the more affordable stability options that are offered in the Saucony line.

5. ASICS Gel-Excite 7

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
88
ASICS Womens Gel-Excite 7 Running Shoes
ASICS Womens Gel-Excite 7 Running Shoes
ASICS Womens Gel-Excite 7 Running Shoes
Amazon Link
Support
88
Comfort
87
Outsole
89
Responsiveness
88
Stability
88
best offer for today
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Pros:

Flexible AmpliFoam

Breathable

Affordable

Cons:

Short laces

Gel-Excite 7 is the latest version in the Gel-Excite line from ASICS, and there is a lot to be excited about! What we liked about this updated design is that it is a little more flexible than other options in the Gel-Excite line. These improvements provide excellent stability without weighing you down too much. Plus, we love the new color and design options available.

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Comfort/Stability

What we loved most about this design is that it boasts an AmpliFoam midsole that makes you feel like you are running on a cloud. This material is a little less rigid than some of the pater iterations of this trainer, which makes it great for various workouts rather than just road running.

Quality/Durability

We also like some of the improvements in the upper of this option. The upper is lightweight and padding and reduces the places where rubbing and chafing often occur. The mesh lining is incredibly lightweight and allows your foot to breathe to keep it cool and dry.

Cost and Value

If you want something that is a little more versatile for your wide array of workouts throughout the week, this is a great choice. Users love that it is lightweight and durable, and it also comes in at a price point that won’t break the bank.

6. Merrell MTL Long Sky

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86
Merrell Men's MTL Long Sky Track Shoe
Merrell Men's MTL Long Sky Track Shoe
Merrell Men's MTL Long Sky Track Shoe
Amazon Link
Support
86
Comfort
85
Outsole
87
Responsiveness
86
Stability
86
best offer for today
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Pros:

Great for trails

Weather-resistant internal bootie

Vibram outsole

Cons:

Slightly expensive

Looking for a versatile trainer that you can take with you on the trails? For overpronators, trail running can be a bit of a challenge. When the ground under your feet is uneven, it can be even harder to ensure a smooth and even gait. That’s where the MTL Long Sky from Merrel comes in. It provides runners with a grippy Vibram outsole with ample midsole support so you can conquer even the toughest of trails!

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Comfort/Stability

What we love most about this sleek design is that it utilizes a grippy Vibram outsole with deep lugs to keep your footing even and supported. The lugs on this design are deep enough to generate traction under your feet, but shallow enough to easily transition to sidewalks or treadmills as needed.

Quality/Durability

Runners also love that the construction of the upper is designed with trail runners in mind. It is composed of breathable mesh materials that stretch over your foot for excellent lockdown on uneven trailheads. It even offers a water-resistant internal bootie that works to wick away rain and mud when running in not-so-ideal conditions.

Cost and Value

If you are in the market for a great trail runner that offers unmatched stability and support on uneven surfaces, you can’t go wrong with this design from Merrell. While it boasts a slightly higher price point, the extended durability and versatility of this design make it an excellent value.

7. HOKA ONE ONE Bondi 7

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.6
HOKA ONE ONE Women Bondi 7
HOKA ONE ONE Women Bondi 7
HOKA ONE ONE Women Bondi 7
Amazon Link
Support
86
Comfort
86
Outsole
83
Responsiveness
84
Stability
84
best offer for today
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Pros:

Squishy midsole

Cushioned collar

Breathable upper

Great for heavier runners

Cons:

Clunky design

Expensive

If you are looking for a great stability shoe, you can’t go wrong with Hoka One One. This brand is known for its cushioned and responsive midsole that makes you feel like you are running on a cloud. The reason that we selected the Bondi 7 is that it is one of the most cushioned and responsive designs in the Hoka lineup. If you can get past the clunky design of the Bondi 7, your feet and joints will be sure to thank you!

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Comfort/Stability

One of the things that we loved most about the Bondi 7 lies in the midsole. It is composed of a super-thick Durable full-length EVA foam. This midsole is so thick that it actually has a bit of a platform to it that will make you slightly taller. You can feel the squish as soon as you step into this incredibly comfortable trainer.

Quality/Durability

We also like that the upper of this design is incredibly padded and supportive. It boasts a padded collar and tongue to cut down on the overall break-in period and provide excellent lockdown and movement. It boasts an upper that is composed of a blend of stretch mesh and synthetic overlays that lock your feet in place without being too hot.

Cost and Value

If you are in the market for something that provides the maximum amount of cushioning seen in most stability trainers, the Bondi 7 is a great choice. It may cost a little bit more when compared to some of the other trainers on our list, but we feel that it is worth every penny!

8. New Balance FuelCell 1260 V7

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.8
New Balance Men's FuelCell 1260 V7
New Balance Men's FuelCell 1260 V7
New Balance Men's FuelCell 1260 V7
Amazon Link
Support
83
Comfort
82
Outsole
84
Responsiveness
83
Stability
82
best offer for today
Amazon Link
Pros:

Ortholite Insert

Responsive midsole

Wide toe box

Excellent lockdown

Cons:

Heavy

The FuelCell 1260 V7 is one of the most cushioned designs that is offered by New Balance, which makes it ideal for those with pronation issues. It utilizes New Balance’s patented Fuel Cell technology for a smooth and comfortable ride and boasts a wide frame that allows your feet to naturally sped inside of the shoe. Plus, it comes in at a price point that won’t break the bank.

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Comfort/Stability

What we love most about this design is that it has a supportive midsole that runs throughout the course of the shoe. The FuelCell tech found in the midsole makes you feel like you are running on a soft and squishy cloud and provides a good deal of support as well. It even boasts an Ortholite Insert for additional comfort.

Quality/Durability

We also love the upper of this design. It has a wide toe box that allows the toes to naturally splay inside of the shoe for added stability and support when running on uneven surfaces. The upper is composed of a blend of mesh and synthetic materials that lend support and provide great lockdown while allowing your foot to breathe.

Cost and Value

If you are in the market for an excellent supportive and comfortable shoe that comes in at an affordable price point, this is one of your best options. It offers excellent stability features that lock your foot in place and has a springy midsole design that is ideal for heel-strikers or for runners carrying a little bit of extra weight.

9. Saucony Redeemer ISO 2

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82
Women's Saucony Redeemer ISO 2
Women's Saucony Redeemer ISO 2
Women's Saucony Redeemer ISO 2
Amazon Link
Support
82
Comfort
83
Outsole
82
Responsiveness
81
Stability
82
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Pros:

Excellent stability

ISOFIT lacing system

EVER RUN cushioning

Cons:

Blocky

Heavier than most

If you suffer from mild to even moderate pronation, the cushioning and support provided with the Redeemer ISO 2 from Saucony is a great choice. It looks a little blocky, but that’s because it’s packed with features to keep your feet cushioned and protected. It may cost just a little bit more than your average stability option, but we feel that it is well worth the slightly higher price tag.

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Comfort/Stability

The first thing we want to discuss with this design is ample support found in the top sole and upper. It uses Saucony’s patented EVERRUN cushioning system in the top sole to offer ample cushioning. This cushioning system is a little rigid and less prone to break down into a pancake even after putting 100 miles of road behind you.

We also like that this design has a stability frame on the upper. This frame helps to cradle the foot in place with each and every step. The inclusion of an ISOFIT lacing system promotes excellent lockdown and prevents the foot from shifting around inside.

Quality/Durability

It is important to note that the stability features found in the midsole and upper means that this option is a little bit heavier and bulkier than some of the other designs we have seen so far.

Cost and Value

If you need something that is more effective than some of the moderate cushioning and stability designs out there on the market, the Redeemer ISO 2 is a great choice.

10. Brooks Adrenaline GTS 21

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
80.6
Brooks Mens Adrenaline GTS 21 Running Shoe
Brooks Mens Adrenaline GTS 21 Running Shoe
Brooks Mens Adrenaline GTS 21 Running Shoe
Amazon Link
Support
80
Comfort
82
Outsole
81
Responsiveness
79
Stability
81
best offer for today
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Pros:

Guide Rails

DNA Loft crash pad

Breathable mesh upper

Cons:

Slightly expensive

Runs wide

The Adrenaline GTS 21 from Brooks is packed with innovative changes to this design that makes it a great option for those that want unmatched stability without being weighed down by blocky materials. What we liked most about this option is that it boasts a modern design and has an easy and lightweight feel to it.

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Comfort/Stability

What makes this design unique is that it has a modernized upper. The upper is made from a 3D fit material that contours to the shape of your foot as you start to heat up. Users love that the upper of this design is super lightweight and breathable. We also like that this design has a lot of features to keep your feet protected and on the right track.

Quality/Durability

A guide rail system along the sides keeps your feet from slipping over the side into bad habits. The DNA LOFT Crash Pad provides an easy landing for your foot and the BioMoGo DNA in the midsoles contours to your foot over time. If you are in the market for something a little more lightweight and easy that comes from a trusted brand, this design from Brooks is a great choice.

Cost and Value

It is important to note that the price tag is slightly higher than some of the options on our list, but we feel that it is well worth it in the long run.

11. ALTRA Provision 4

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.4
altra provision 4
altra provision 4
altra provision 4
Amazon Link
Support
75
Comfort
79
Outsole
77
Responsiveness
75
Stability
76
best offer for today
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Pros:

Flexible midsole

Great for speed

Wide toe box

Cons:

Expensive

Unstructured heel

Previous iterations of the Altra Provision had a clunky design but offered maximum comfort and stability. Provision 4 drops that heavy and clunky design while maintaining a high level of stability that is perfect for runners with pronation issues. What we love most about this design is that it boasts a wide frame for natural toe splay, and has heightened cushioning in the midsole for a supported and comfortable ride.

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Comfort/Stability

The very first thing that we noticed about this design is that it boasts a midsole that is composed of Ultralight EVA foam with InnerFlex. This midsole design allows a good deal of stability throughout your foot while the InnerFlex technology allows you to pick up the pace as needed. This show is not only great for long distances but agility training as well!

Quality/Durability

We also love the construction of the upper. Unlike the previous iteration of the Provision. The toe box design is slightly wider that allows your toes to naturally splay inside of the shoe. The upper is composed of a blend of mesh materials that allow your foot to really breathe, with synthetic overlays for excellent lockdown.

Cost and Value

If you are in the market for a great stability trainer that is slightly lighter and more nimble than many of the other designs that we have seen, this option from Altra is an excellent choice. It may cost a little bit more than most, but the added durability and agility features make it an excellent value.

Criteria Used for Evaluation

Support

To avoid injury and unnecessary pain, overpronators need trainers that offer a lot of stability.

Overpronation is when the foot excessively rolls inwards at inappropriate times--this places too much weight on the inner side of the foot instead of on the ball of the foot. This causes destabilization that your feet will naturally try to correct on their own, which in turn affects your movement as well as your hips and knees. Overpronation makes it more difficult to propel your body forward and causes unnecessary fatigue and stress in several areas of the body.

So, over-pronating runners require additional support and good cushioning, specifically along the midsole of the foot when searching for the best running shoes for overpronation. Running shoes that feature specialized posts (areas of firmer EVA) will provide the support, stability, and additional cushioning you need. If you overpronate you will specifically need arch support on the arch side of the midsole--improper support here will lead to increased fatigue, pain, discomfort, and even injury.

Additionally, support is also found in shoes that have a supplemental heel wedge. The heel wedge provides additional cushioning and shock absorption for minimal impact during your runs. We also took into consideration the design of the heel counter, as well as the material it's composed. Many users also reported that a rigid, snug fit worked the best.

Comfort

If a shoe isn't comfortable, you have yet another excuse to not lace up those trainers and hit the trails!

One thing that we want to point out is that it doesn't matter how comfortable your shoes are to begin with--what matters is that you remain comfortable while you run in them. On the other hand, you also need to remember that some shoes also have a break-in period that you need to get over before you experience their true comfort levels.

This is why you need to consider the fact that you overpronate--not all shoes address this issue, hence why we made our list of the top-rated running shoes for overpronation.

Lots of the options on our list feature dual-density and tri-density foam combined with gel cushioning and compression technology to ensure that your overpronation is correct and that you can stay comfortable during each and every run.

Outsole

Overpronators often burn through outsoles rather quickly, so we wanted to select designs built to last hundreds of miles.

It is important that you have a pair of overpronation running shoes that will effectively grip the ground--whether you are running on the road or on the trail. If the outsole of the shoe doesn't have the right grip and traction you are at risk of injury--especially if you overpronate--and won't have the stability that you need.

This means that you can easily roll your ankle or even skid, which can lead to injury and further issues (on top of what you are already dealing with).

Since you already are looking for a shoe that addresses overpronation, it is important that you look for outsoles that provide optimal shock absorption and protection from the impact that comes when your foot strikes the ground.

The most important reason to take a good hard look at the outsole of the shoe, however, is that they often define the overall life span of the shoe. You need to make sure your outsoles are designed to take on the mileage you plan to pack on them--so if you are a long-distance runner you need to take a special look at the outsole. You will also want to make sure they can handle the terrain you plan on taking them on if you don't then they will wear down much faster than you like.

Responsiveness

Above all else, we wanted to select a design that ere equipped with a super responsive midsole and outsole to keep you protected when running on hard surfaces.

Running shoes should help you push yourself to the limit by ensuring that you stay comfortable throughout your entire run--and you definitely don't want to feel like you are running with a lead box on your foot. This is why it is important to take a good look at the responsiveness of the shoes and whether or not it works for the distance and terrain you will be using them for.

If you have ever used a pair of shoes that just were not responsive enough then you know how uncomfortable it can be--so make sure to take a close look at this factor.

We encourage you to take a look at reviews by actual users to see what they have to say about the responsiveness of the shoe after long term use. Make sure it will fit your needs and without having to sacrifice too much when it comes to this feature.

Yes, a lot of the shoes for overpronators gave additional features that allow them to provide adequate stability and support--but that doesn't mean you should have to settle for an uncomfortable shoe that isn't responsive.

Stability

Staying firmly on your feet when running on uneven surfaces will greatly reduce your fist of injury or strain.

While support is important, stability ensures that you have the motion control you need so you don't risk falling, rolling your ankle, or losing your footing.

The shoes on our list utilize different features to ensure that you get the stability--some may use a special midsole, others may have a crash pad, and others may have a specially designed footbed. It all really depends on the brand and the technology the shoe is using to ensure you get the stability that you need.

A shoe that offers great stability is able to still provide you with a good amount of responsiveness, energy return, and bounce back while also ensuring that your feet and ankles are securely supported and remain stable in your shoes while you are running.

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
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#1
Support
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#2
Comfort
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#3
Outsole
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Responsiveness
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#5
Stability
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Try Correcting Overpronation First

Before you resign yourself to a life of pronation discrepancies, you should take the time to see if you can treat this condition. Talking to a physical therapist or visiting a gait analysis clinic can shed light on promising treatment methods, such as balance building exercises and muscle strength training.

This can prevent you from needing to purchase special footwear and can help you to find more enjoyment in the act of running!

Balance Is Key

Something that can lead to a great deal of running injuries and gait abnormalities is a lack of balance. One of the best ways to improve your running efficiency and enjoyment is to find your balance and improve it.

Some excellent methods to do so include practicing physical fitness routines such as yoga and tai chi; these methods even provide secondary benefits for your flexibility and breathing.

Exercises For Your Arches

Selecting the right style of trainers is the first step in mitigating pain, but there are also specific exercises to strengthen your arches!

Simple motions such as squats, skipping, jump rope, and single-leg deadlifts will help stretching not only your arches but the muscles that surround your arches as well.

Other Factors to Consider

Fit

Many runners don’t realize that it’s not so rare to have legs that aren’t precisely the same length. We recommend you take these measurements and visit a Podiatrist if you believe they may be unequal. A Podiatrist will also be able to provide you with a custom heel wedge that will easily correct this problem.

No shoe lasts forever, and the average lifespan for running shoes is typically between 300-500 miles. Overpronators tend to wear out their shoes much faster, so it’s important you regularly examine your shoes for excessive wear on the outsole, midsole, and upper.

We also recommend you consider alternating between two pairs of running shoes so that you can extend the life of the shoe by allowing the midsole cushioning to properly recover. It’s also important to note that continuing to use running shoes past their suggested mileage may increase the chance of injury.

Bottom Line

Research shows that overtraining is a common cause of muscle imbalance that may lead to overpronation. Excessive stress on your lower leg muscles, particularly the tibialis posterior which supports your arch, causes your body to produce hormones associated with over-pronation. This is due to the fact that excessive stress prevents specific muscles from doing what they are supposed to.

Keep in mind that your mental endurance may outperform your physical capacity sometimes so make sure to give yourself the right amount of rest in-between long runs. Don’t overdo it.

Frequently Asked Questions

q: How do you know if you overpronate?

a:

One way to find out if you overpronate is by looking at the inside arch of your foot from a standing position. If the innermost part of the sole and arch doesn't touch the floor, this means you are an overpronator.

You can also take a look at your running shoes if the inside of the sole is particularly worn down then you may need a pair of shoes designed for overpronation as well. That means you may need running shoes for pronation.

Lastly, you can do the "wet foot test" by wetting your foot and stepping on a surface that will leave an imprint--such as the pavement or a brown paper bag. Look at the shape left behind--a normal arch will show the heel and forefoot foot with a strip (about half the size of your foot) connecting the two. Go back and examine the shape of your foot.

If you have a flat foot, you will see that the arch of your foot has touched the pavement/paper. A normal arch will show a heel and forefoot with a medium strip (about half the size of the foot) connecting the two. On the other hand, If the strip is wider than half of the foot most likely over-pronate.

It's important to note that the most accurate way to find out if you overpronate is by visiting a Podiatrist who will be able to perform gait analysis on a treadmill or with force-plates. This allows him to deduce the level of your overpronation as well as pinpoint the timing of your gait cycle.

q: How common is overpronation?

a:

Overpronation is shockingly common. Only 30 percent of runners have what we call an even gait. That means that the remaining 70 percent of runners either overpronate or underpronate. Pronation issues range from mild to severe, and many runners do not even realize that their gait is uneven.

q: What does overpronation look like on shoes?

a:

A quick way to tell if you overpronate as well as gauge how severe your pronation issues are, simply take a look at the wear and tear on your running shoes. A runner that has an even gait wears down their running shoe evenly on the toe box and heel. If you overpronate, your sole may look a little different.

Overpronators put more weight on one side of their trainers. If you find that the side of the toe box under your big toe and the side of your heel are worn down unevenly, you overpronate. If they are worn down on the opposite side, you underpronate.

q: I overpronate but I don’t have flat feet. Why is that?

a:

Overpronation may also affect those with medium to low arches as well–it isn’t solely an issue for those with flat feet. If you overpronate then when you run you are placing weight on the inner edge of your foot rather than the ball of your foot. Make sure to check what type of arch you have so you can also choose a shoe with the proper arch support.

q: My big toe gets irritated on longer runs, is this a symptom of overpronation?

a:

It could be. Runners that overpronate usually put more pressure on their first two toes when they run. However, it may just be that your toes become cramped when your feet swell during your runs. Make sure you size up a bit and ensure you are still able to wiggle your toes around after you have laced them up.

q: Do I need to visit a podiatrist for slight discomfort?

a:

Not necessarily, many runners are able to address these issues with the right running shoe and/or by using a proper Orthotic. However, ff your discomfort increases or you think you may need a more custom shoe, insole, or heel wedge we highly recommend you visit a Podiatrist and get an expert condition regarding your specific case

q: What type of injuries should I be concerned about if I overpronate?

a:

If you are an overpronator you are at a higher risk for certain injuries and aches and pains than neutral runners will be. This is because your feet do not strike the ground the way they should, which is what allows them to make you more prone to shin splints, bunions, and plantar fasciitis.

If you overpronate your feet receive constant impact which causes these painful symptoms to flare up--and they can get pretty bad, so it is important that you use a shoe that is made to correct your overpronation.

q: Do overpronators need stability shoes?

a:

Yes! Stability shoes are designed for runners that have a slightly uneven gait that often leads to joint pain and even injury. All of the designs that we selected for our list are classified as stability shoes because they provide the runner with features that support the foot and help to naturally correct and uneven gait.

Features such as thick cushioning in the midsole, uppers with rigid frames that cradle the foot, and guide rails are all key features that are found in stability shoes.

q: Do orthotics help pronation?

a:

Absolutely! While proper support in your trainers can help a great deal, proper orthotics can lend even more support where you need it most.

We suggest investing in insoles that provide a good deal of arch support. While soft and squishy orthotics may seem appealing, be sure that you select a design that is a little more firm to withstand heightened wear and tear as you run. We love Superfeet Green insoles because they are slightly firm and provide excellent arch support!