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Best Running Shoes For Overpronation

last updated Jan 17, 2019
Overpronation may not be an injury, but if it isn’t properly addressed it can actually lead to injuries in the future. So how do you know if you overpronate? One way to find out 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. But don't start worrying right away, because a stability shoe will prevent this from occurring during your runs, thus providing you with a more comfortable ride! Below you can find the best stabilizing running shoes out there, all of which are specifically designed to address the issue of overpronation.

In a Hurry? The test winner after 15 hrs of research

icon
Salomon XR Mission
95.6/100 our score
Support
96
Comfort
95
Outsole
98
Responsiveness
96
Stability
93
Salomon XR Mission
Why is it better?

Supportive insoles and heel support

Well-cushioned design

For moderate to severe overpronators

Provides adequate stability

Available in several colors

In a Hurry? Editors choice:
Salomon XR Mission
Test Winner: Salomon XR Mission
Researched Sources
15
Researched Sources
Reviews Considered
2k
Reviews Considered
Hours Researching
15
Hours Researching
Products Evaluated
15
Products Evaluated
Last Updated:
By Sarah Coryell:

A new update brings new products to our top ten list for overpronation running shoes! We have now added the Salomon Women's XR Mission, the Saucony Men's Redeemer ISO, and the Altra Women's Provision 3.5 for your consideration. We feel these shoes are a wonderful addition to our top ten list and trust you find their addition beneficial in your search!

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.
95.6
Support
96%
Comfort
95%
Outsole
98%
Responsiveness
96%
Stability
93%
Price Comparison Last Updated (18.01.19)
$129.95
See Deal
$129.95
See Deal
$130.00
2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.6
Support
98%
Comfort
93%
Outsole
98%
Responsiveness
95%
Stability
94%
Price Comparison Last Updated (18.01.19)
$112.94
$139.95
See Deal
3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.6
Support
90%
Comfort
90%
Outsole
94%
Responsiveness
96%
Stability
88%
Price Comparison Last Updated (18.01.19)
$84.00
4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.2
Support
90%
Comfort
90%
Outsole
91%
Responsiveness
93%
Stability
92%
Price Comparison Last Updated (18.01.19)
$59.95
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$100.00
$119.95
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5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91
Support
90%
Comfort
87%
Outsole
91%
Responsiveness
94%
Stability
93%
Price Comparison Last Updated (18.01.19)
$120.00
$134.95
See Deal
6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.4
Support
87%
Comfort
88%
Outsole
88%
Responsiveness
89%
Stability
85%
Price Comparison Last Updated (18.01.19)
$54.95
See Deal
$64.73
See Deal
$79.95
$129.95
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7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
81.4
Support
84%
Comfort
85%
Outsole
80%
Responsiveness
80%
Stability
78%
Price Comparison Last Updated (18.01.19)
$119.95
See Deal
$120.00
8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.6
Support
79%
Comfort
78%
Outsole
80%
Responsiveness
75%
Stability
86%
Price Comparison Last Updated (18.01.19)
$59.96
$69.95
See Deal
$119.95
See Deal
9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77.4
Support
78%
Comfort
77%
Outsole
76%
Responsiveness
77%
Stability
79%
Price Comparison Last Updated (18.01.19)
$99.95
See Deal
$129.95
$129.95
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10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.6
Support
76%
Comfort
77%
Outsole
79%
Responsiveness
75%
Stability
76%
Price Comparison Last Updated (18.01.19)
$61.99
$69.95
See Deal
In Depth Review Top 10
  • Salomon XR Mission
  • Mizuno Wave Paradox 4
  • New Balance 870V4
  • ASICS GT-2000 5
  • Nike LunarGlide 8
  • Saucony Redeemer ISO
  • Brooks Adrenaline GTS 17
  • Altra Provision 3.5
  • Mizuno Wave Inspire 14
  • Asics Gel Excite 4
Table of contents
  • Criteria Used for Evaluation
  • Other Factors to Consider
  • Frequently Asked Questions
  • Sources

Best Running Shoes For OverPronation

1. Salomon XR Mission

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.6
Salomon XR Mission
Support
96
Comfort
95
Outsole
98
Responsiveness
96
Stability
93
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$130.00
$129.95
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Pros:

Supportive insoles and heel support

Well-cushioned design

For moderate to severe overpronators

Provides adequate stability

Available in several colors

Cons:

Not as Breathable as many other options

Expensive compared to some brands

Some find the colors a bit loud and clashy

The Salomon Women's XR Mission running shoes will give you the stability, support, and motion control you need to be safe while out on a run. It's one of the best shoe brands available for moderate to severe overpronators and it provides the superior cushioning and support that is needed with pronation issues. The Salomon Women's XR Mission will serve you well and will be a wonderful investment that will last you for a long time to come.

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Comfort/Stability

These shoes are wonderfully designed and when you consider the stability and cushioning they provide, it is well worth the slightly heavier fee. They feature well supported heel sole cushions and are also available for runners who needs wider toe box options. They provide excellent shock absorption thanks to the foundation support and material used in the entire shoe. The stability and comfort offered by Salomon Women's XR Mission running shoes will reduce or eliminate painful shin splints you may be used to getting. They also can help support the feet and ankles and improve foot, knee, and hip alignment during the runs. With the added stability, runners with pronation concerns can run with greater confidence and peace of mind.

Quality/Durability

While the Salomon Women's XR Mission running shoes are reported to not be as breathable as other options available on our list, they are made of high-quality material and will last much longer than many of the other pronation specific shoes you can find. They will provide you with long term use and optimal performance each and every time you lace them up and wear them. These shoes are made with high quality materials and provide the best product for pronation runners. If you have joint pain, these are also a great option for standing all day.

Cost and Value

These are pretty pricey but they are the best shoes out there for moderate to severe cases of over pronation. Even though you may have the initial investment, they are pretty durable, which is a bonus for those of you who deal with this gait issue. The Salomon Women's XR Mission running shoes have everything you want and need to protect your feet and prevent your pronation issues from worsening and causing additional problems. They are a great investment for any runner to make when looking for new running shoes!

2. Mizuno Wave Paradox 4

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.6
Mizuno Wave Paradox 4
Support
98
Comfort
93
Outsole
98
Responsiveness
95
Stability
94
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$112.94
$139.95
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Pros:

Lightweight

Stable and supportive

Well-cushioned

Secure fit

Breathable

Cons:

Narrow fit

Can be pricey

This is another pretty lightweight shoe that also provides you with the stability, support, and cushioning you need if you are an overpronator. While it's narrower than other options, it is a perfect shoe if it does fit the width of your feet. The Mizuno Wave Paradox 4 will provide you with a flexible, solid and extremely secure fit.

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Comfort/Stability

The Fanwave technology included will provide you with a decent amount of shock absorption. It also helps with correcting your biomechanics. As a lower profile shoe, this will provide you with a serious, responsive trainer.

Quality/Durability

These shoes are made of high-quality material and are pretty durable. They are also breathable and feature some reflective features for additional safety. The mesh materials offer depth and breathability.

Cost and Value

These are mid-range in price, but given their features and durability, we have to say they hold their value. The improved fit gives you flexibility but also a bit of that support you'd want.

3. New Balance 870V4

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.6
New Balance 870V4
Support
90
Comfort
90
Outsole
94
Responsiveness
96
Stability
88
best offer for today
$84.00
Pros:

Comfortable

Shock absorption

Well-cushioned

ABZORB crash pad

Responsive

Lightweight

Breathable

Durable

Cons:

Not the most stylish

These shoes are specifically designed for runners with flat feet that overpronate during their runs. They provide effective shock absorption, cushioning, and support to make your runs as comfortable as possible and prevent any injuries from occurring. The New Balance 870V4 are a great option for walking, running, working out: most any activity.

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Comfort/Stability

These shoes feature the ABZORB crash pad to provide you with optimal shock absorption as well as additional cushioning for comfort. Their REVlite midsole allows the shoe to be lightweight as well as highly responsive. They are lightweight and breathable, so they won't bog you down even on those scorching hot days.

Durability/Quality

These shoes are built to last and will last you for the long haul. They feature strong blown rubber outsoles designed by Ndurance which means they will definitely hold up to wear and tear over time.

Cost/Value

These come at a pretty average price and are more affordable than our top two options--but still offer similar features. They can certainly help you with your gait issues and they are made to last.

4. ASICS GT-2000 5

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91.2
ASICS GT-2000 5
Support
90
Comfort
90
Outsole
91
Responsiveness
93
Stability
92
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$100.00
$59.95
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$119.95
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Pros:

Great price

Shock absorption

Provides stability and support

Comfortable

Gel cushioning system

Lightweight

Breathable

Durable

Dynamic DuoMax support system

Stitch down toe cap

Cons:

Not as stylish as other brands

These shoes are pretty affordable and provide you with the stability and support you need if you overpronate. It absorbs shock and keeps you comfortable during all of your runs. The Asics GT-2000 5 will support you logging in mile after mile, this product can take a beating.

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Comfort/Stability

These shoes feature a gel cushioning system that adequately absorbs shock which reduces the overall impact on your joints. They are lightweight and breathable which makes them a great fit for even the hottest days. Their Dynamic DuoMax support system combined with their impact guide system allows them to provide you with the best support and stability.

Quality/Durability

These shoes are highly durable and have a stitch down toe cap for more durability. They will last you a long time and are a great investment. Because they are made for distance, they are designed to withstand constant stress and use.

Cost/Value

These come at a great price and offer many beneficial features. They are a perfect pair for someone who is a serious runner and logs a ton of miles. The durability is on point; they will hold up.

5. Nike LunarGlide 8

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
91
Nike LunarGlide 8
Support
90
Comfort
87
Outsole
91
Responsiveness
94
Stability
93
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$120.00
$134.95
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Pros:

Comfortable fit

Adaptive upper with stabilizing Flywire

Very comfortable inner sleeve

Cons:

Picks up small debris while running

Watch the durability of the outsole

Nike LunarGlide 8 is updated and proving to be popular. This shoe works for runners, a smooth ride from a reliable well-cushioned trainer, the shoe is now updated with several new features, ensuring the continued popularity of the LunarGlide line.

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Upgraded features

Now runners can enjoy more traction and upgraded comfort, cushioned is increased but the weight stays low, any added weight is lent towards more stabilizing support, agreed this shoe isn't as light at the Lunar tempo shoe and that's because it has a broader functionality.

Minimalistic pattern design

The Lunar Glide 7 gives good shoe performance and the updated 8 and changed from an upper FlyKnit mesh system to a durable engineered mesh system. Also changed or upgraded is the patterning on the sole which steps towards a minimalist pattern style. Now you get smoother support for the heel, the changes upgrade the shoe capabilities even though they were already very good in the LunarGlide 7.

Cost and Value

The FIT is very impressive, think about how snug a pair of socks feel and then add cushion to the heel area, mold a comfortable stabilizing mesh around the foot with good breath-ability, secure the structure with FlyWire tech and you have the feeling of a pair of LunarGlide 8s. FlyWire shoe tech offers reliable stable enhancing support where each lace is fed through string-eye which is connected to the shoe sole: pull the laces tight and feel the shoe mold over your foot for a comfortable and secure FIT. The upgraded version has a durable robust construction which promises longevity for the shoe.

6. Saucony Redeemer ISO

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
87.4
Saucony Redeemer ISO
Support
87
Comfort
88
Outsole
88
Responsiveness
89
Stability
85
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$79.95
$54.95
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Pros:

Comfortable

Breathable

PowerGrid midsole

Well-cushioned

Shock absorption

Seamless construction

EVA foam midsole

Durable

Flexible

Supportive

Cons:

A bit narrow

Not many color options available

Like many of the other models we have featured from Saucony, the Saucony Men's Redeemer ISO shoe is also a wonderful option for runners who are looking for a high-quality shoe designed for overpronators. They provide excellent stability and control as well as a comfortable run no matter the distance. The Saucony Men's Redeemer ISO is ad to accommodate the often wider feet and toe spread of a man’s foot and also has superior supports in place to improve shock absorption, weight distribution, and ensure support for the entire foot.

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Comfort/Stability

These shoes are designed with a supportive midsole that provides shock absorption and helps reduce fatigue, muscle soreness, and protects your joints. The Saucony Men's Redeemer ISO running shoe helps distribute your weight more evenly while cushioning your feet so you feel less fatigued and are less sore after your runs. They also have a a smooth interior design that helps to prevent rubbing and irritations while wearing them. Your feet will stay cool and dry while also being well supported no matter what surface you are running on!

Quality/Durability

These shoes are known in the running community for their durability as well the additional cushioning support. Because of the improved shock absorption and support the shoes themselves experience less wear and tear and will last longer than some other shoes commonly used by over pronation runners. Saucony Men's Redeemer ISO is an example of running shoe design that acknowledges a need and then works to address those needs by providing a quality shoe that is both durable and comfortable.

Cost/Value

The Saucony Men's Redeemer ISO running shoes come at an average price and definitely hold their value. They won't hit your wallet as hard as some other options you will find on this list, but they are made of quality materials and technology that offer terrific performance. You are investing in your comfort and running enjoyment so these are a wonderful shoe to consider if you need something new for your go-to running shoe or are looking for a first pair of quality running shoes. No matter the type of running you do or how often you run, the Saucony Men's Redeemer ISO shoe is a great way to get everything you want and need at a very affordable price!

7. Brooks Adrenaline GTS 17

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
81.4
Brooks Adrenaline GTS 17
Support
84
Comfort
85
Outsole
80
Responsiveness
80
Stability
78
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$120.00
$119.95
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Pros:

Supportive build

Provides solid stability

Very light and comfortable

Breathes well

Cons:

Sizing issues

A bit noisy when active

If you need a reliable shoe that will aid with issues of overpronation then the Brooks Adrenaline GTS 17 is the shoe for you. A solid pair of running shoes that provides both stability and support during your run. The Brooks Adrenaline GTS 17 is exceptionally light, a noteworthy accomplishment by Brooks consider most stability shoes choose to favor proper padding at the cost of a lightweight design. The only thing an overpronated runner would have to worry about after picking up a pair of Brooks Adrenaline GTS 17s is their mile time.

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Balance

This sneaker offers a nice balance and blending of comfort, cushioning and stability. They will definitely support irregular gait and also give you that bounce you want for extra performance.

Very light

This version is much lighter than the original version. The great thing about this company is they are always reviewing and updating their technology to make the best improvements to their products. They were able to get this sneaker even lighter but that doesn't mean this is a flimsy choice by any means. The Flextra in the outsole is very grippy, so you can hit a variety of terrains and have the traction you'd need while feeling airy and energized in each step.

Cost and Value

Here is an option that serious racers who want a durable option that won't weigh them down and be able to handle a plethora of surfaces. For a shoe and a brand that is always innovating, the base price doesn't have extreme increases with each new version, but it does in general, fall in the moderate price range. If you need a high quality, versatile option, then this may be worth the investment.

8. Altra Provision 3.5

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.6
Altra Provision 3.5
Support
79
Comfort
78
Outsole
80
Responsiveness
75
Stability
86
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Pros:

A large amount of stability

Comfortable feeling and good support

Decent shock absorption

Cons:

A bit simple in design

Some users say they are a bit heavy

Three color options only

Altra Women's Provision 3.5 is a good example of a running shoe that was designed for over-pronators. It provides good support to the foot and cushions the sole to reduce pain, stiffness, and fatigue often associated with overpronation. The Altra Women's Provision 3.5 running shoe is one of the more simplistic shoes on our list but it is still of good quality and will serve you well on all of your runs and workouts.

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Comfortable construction

This running shoe is lighter weight than other shoes of similar size and build and yet the Altra Women's Provision 3.5 still provides a high level of comfort in its construction and design. It has a supportive rubber material in its outsole which provides good traction and support during your runs no matter if it is forecasted for rain or shine. Your feet will be cushioned and supported with every step that you take. It is easy to see why runners with pronation concerns are turning to the Altra Women's Provision 3.5 for answers to their running shoe needs.

Impact Support

Additionally, the Altra Women's Provision 3.5 is great shoe model for normal training as well as many sports activities where additional support and stability are desirable. They are great for track and field, race tracks, pavement, trails, and any other surface you may find yourself on. They do not offer as good of shock absorption as some of the other shoes on this list but for lighter weight runners this does not seem to be much of an issue.

Cost and Value

These running shoes a really nice design and has special features that make them good for overpronation runners. They are fairly simple in style and color but they get the job done and look good at the same time so what more could you ask for? The Altra Women's Provision 3.5 are moderately priced, so you will not break the bank and should be able to easily add these to your running gear collection as backup running shoes or as an everyday use pair of quality running shoe

9. Mizuno Wave Inspire 14

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77.4
Mizuno Wave Inspire 14
Support
78
Comfort
77
Outsole
76
Responsiveness
77
Stability
79
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$129.95
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Pros:

Lightweight

Good arch support and stability

Good looking and reasonable cost

Great traction

Cons:

A high heel to toe drop

Over-pronators often look for stable running shoes which can help to solve their problem, and Mizuno Wave Inspire 14 is one of the best choices. With high-performance AP and EVA midsole, this shoe provides enough stability for runners who need the overpronation control.

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Varied training lengths and surfaces

It’s flexible enough to provide the comfortable transition and feels responsive to use sprints in. Mizuno Wave Inspire 14 has adequate cushioning which is suitable for longer training. If you want to run well on different terrains such as road, gravel, and track even in wet environments, Mizuno Wave Inspire 14 will be a big choice for you.

Thoughtful design

The idea behind the design of this product makes them super versatile to be worn whether you are hiking or walking around the house, or engaging in a solid running session. They have a great fit that accommodates most people's foot well.

Cost and Value

This option can accommodate narrow and wide feet. There is stability and the fabric has some stretch so that with time, it feels great on the foot. Price is moderate, but for the features, it is to be expected.

10. Asics Gel Excite 4

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76.6
Asics Gel Excite 4
Support
76
Comfort
77
Outsole
79
Responsiveness
75
Stability
76
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Pros:

Enough stability and support for over-pronators

High durability

Lightweight

Cons:

Critical feedback is minimal

This new running shoe brings to you the most stability from Asics so far. If you need that extra bit of extra support for your particular foot issue, this Motion Control running shoe is probably suitable for you.

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Motion Control

It provides motion control without feeling heavy or awkward and it also has great cushioning. This shoe also has a segmented crash pad which offers great shock absorption and helps to reduce pronation.

Log in tons of miles

The Gel Excite could be the shoe to help the pain go away and return your ability to greatly increase your mileage. The durability of this shoe is also something that can be appreciated.

Cost and Value

The bottom line is that these sneakers are just a plain, old, good deal. They are some of the most affordable on the market for what you get. The durability can't be beaten by others in this price range. You can get a long lifespan and a ton of usage out of this model.

Criteria Used for Evaluation

Support

Over-pronating runners require additional support and good cushioning, specifically along the midsole of the foot. 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.

Additionaly, 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

We made sure to include shoes that will work for you long-distance runners as well. It doesn’t matter how comfortable the shoe is initially–if it doesn’t maintain your comfort levels during your entire run then it isn’t the shoe for you.

Overpronation is difficult to correct on your own while you are running. So, it's important your running shoes have variable levels of foam and padding to provide you with the proper amount of cushioning as well as a more customizable ride. Our selections feature dual-density and tri-density foams, gels, and compression technology to better assist with your overpronation.

Outsole

A confident grip on the road or trail is important, as a loose grip can mean a loss in overall stability. This could through off balance and lead to injuries and further issues on top of what you're already dealing with.

Along with finding a shoe designed with a drop that works for you, the outsole should also be able to provide some shock absorption and protection from the ground. It's also important to look into the track record of the shoes you are considering, finding out if there are any issues with the sole peeling or coming apart prematurely. Nothing lasts forever, be you certainly want to get your money's worth.

Responsiveness

You definitely don't want to run with a box on your foot. The model you choose needs to be responsive to the terrain, whether it be road or trail. keeping your feet locked up without movement and not able to react to the road while running won't do you any good.

It's true that when you look at our list above, you see a lot of stability targeted designs, with plenty of protection and body to the shoe design. That doesn't necessarily mean they are sacrificing so much in the way of responsiveness. You just have to keep in mind that overpronation requires adequate support.

Stability

Stability, not to be confused with support, is another important area to pay attention to. We aren't suggesting that you need to run in a pair of boots that don't allow your feet to properly function. In fact the opposite.

Models that offer a decent amount of responsiveness while keeping your feet securely supported and confidently stable in the shoes. the worst thing is to put on a pair and instantly feel like there is a possibility of rolling an ankle, which of course will give you just another thing to worry about. Also wearing shoes that are lacking solid stability will throw off your balance, further adding stress to your over-pronating feet.

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
Sort criterias acording to:
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Click on a to rate the most important criteria:
1
Support
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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.

Other Factors to Consider

Accessories

Orthotics have greatly improved in recent years and can be an excellent option to consider. When paired with the right stability shoe, they can greatly reduce, or even eliminate, your overpronation. Many runners swear by Orthotics and rave about the benefits they have provided them with. If you are considering an Orthotic, make sure to choose one that will address your specific needs.

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.

Like all footwear, sizing also varies when it comes to running shoes. Make sure to take into consideration the length and width of the shoe as well as the swelling that occurs during longer runs. If you are purchasing a shoe online, make sure it has a return policy so you can try them on before fully committing to them.

Durability

No shoe lasts forever and the average lifespan for running shoes is typically between 300-500 miles. Furthermore, 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.

What Exactly Is Overpronation

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.
overpronation chart

How do you know if you overpronate?

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 shoe 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 visit a Podiatrist who will be able to perform a 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.

Ways to correct it

If you are able to get a gait analysis of your running style it will be easier to appropriately address your overpronation. You can get this done with a Podiatrist or at a specialty sports shop--a running store will also help you find the shoe that would best address your issues as well. The right running shoe alone is a great way too correct your overpronation during your runs and will help reduce the risk of injury and prevent pain from developing.

Below we have included a list of things to look for when searching for the best running shoe to address your overpronation. Take a look and be sure to take all of these into consideration when making your decision.

Frequently Asked Questions

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:

f you aren’t addressing your overpronation and also train excessively, you may be at a higher risk for shin splints, bunions, and plantar fasciitis because of the constant impact on your feet.

Sources

  1. Sock Doc, Soc Doc, Clinical Website,
  2. Running Warehouse, Running Warehouse, Running Website,
  3. Asics, Asics, Manufacturer Website,
  4. Dr. Hamid Sadri, Active, Article,
  5. Craig Payne, Running Research Junkie, Article, Feb 17, 2013
  6. Sports Injury Clinic, Sports Injury Clinic, Website,
  7. Leading Edge Physiotherapy, Leading Edge Physiotherapy, Article,