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Best Running Shoes For Overpronation

last updated: Jul 17, 2020
While overpronation is not an actual injury, it can easily cause one if you don’t address it—which is where the best running shoes for overpronation come into play.

So, how would you know if you are an overpronator?

Well, easy. All you have to do is stand up and look down at the inside arch of your foot. If the inner part of your foot’s sole and arch doesn’t touch the floor, then you are an overpronator. Another major sign that you haven’t been using the right running shoes is that your shoes wear down quickly in certain areas because your strike is different than that of a runner who does not overpronate.

If you have no idea where to start or are just tired of buying the wrong shoes for your feet, then you will love our list of the best shoes for overpronation below!

In a Hurry? The test winner after 12 hrs of research

icon
Hoka One One Arahi 4
95.2/100 our score
Support
95
Comfort
94
Outsole
97
Responsiveness
95
Stability
95
Hoka One One Arahi 4
Why is it better?

Lightweight

Cradles foot

Great lockdown

In a Hurry? Editors choice:
Hoka One One Arahi 4
Test Winner: Hoka One One Arahi 4
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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 (30.10.20)
Amazon Link
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.4
Support
95 %
Comfort
93 %
Outsole
95 %
Responsiveness
95 %
Stability
94 %
Price Comparison Last Updated (30.10.20)
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.4
Support
90 %
Comfort
92 %
Outsole
91 %
Responsiveness
89 %
Stability
90 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#4
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 (30.10.20)
Amazon Link
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86
Support
87 %
Comfort
87 %
Outsole
85 %
Responsiveness
85 %
Stability
86 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
Support
84 %
Comfort
86 %
Outsole
85 %
Responsiveness
85 %
Stability
85 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83.4
Support
83 %
Comfort
85 %
Outsole
84 %
Responsiveness
82 %
Stability
83 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.4
Support
83 %
Comfort
84 %
Outsole
82 %
Responsiveness
81 %
Stability
82 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#9
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 (30.10.20)
Amazon Link
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.2
Support
78 %
Comfort
79 %
Outsole
80 %
Responsiveness
81 %
Stability
78 %
Price Comparison Last Updated (30.10.20)
Amazon Link
#11
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77.4
Support
76 %
Comfort
78 %
Outsole
79 %
Responsiveness
77 %
Stability
77 %
Price Comparison Last Updated (30.10.20)

Top 11 Overpronation Running Shoes

1. Hoka One One Arahi 4

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 arahi 4
Amazon Link
Support
95
Comfort
94
Outsole
97
Responsiveness
95
Stability
95
best offer for today
Amazon Link
Pros:

Lightweight

Cradles foot

Great lockdown

Cons:

Expensive

Limited colors

Hoka One One is known for its stability shoes, and the Arahi 4 provides 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.

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Comfort/Stability

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. 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. Mizuno Wave Paradox 4

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.4
Mizuno Wave Paradox 4
Amazon Link
Support
95
Comfort
93
Outsole
95
Responsiveness
95
Stability
94
best offer for today
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Pros:

Lightweight

Stable and supportive

Well-cushioned

Secure fit

Breathable

Cons:

Narrow fit

Can be pricey

Mizuno Wave Paradox 4 is also one of the best overpronation shoes - it's a 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 lower profile running shoes for pronation, these will provide you with a serious, responsive trainer.

Quality/Durability

These overpronation 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. Saucony Guide 13

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90.4
Saucony Men's S20558-20 Guide 13 TR
Amazon Link
Support
90
Comfort
92
Outsole
91
Responsiveness
89
Stability
90
best offer for today
Amazon Link
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 13 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 that 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.

4. 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 Men's 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.

5. New Balance 870 V5

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86
New Balance Men's 870 V5 Running Shoe
Amazon Link
Support
87
Comfort
87
Outsole
85
Responsiveness
85
Stability
86
best offer for today
Amazon Link
Pros:

Affordable

Slim modern frame

REVlite cushioning

Cons:

Tight toe box

The 870 V5 from New Balance has made very important changes from previous iterations of this design. The biggest change that we noticed with the 870 V5 is that it doesn’t have that blocky frame that makes these shoes a little cumbersome. Instead, it has a slim and sleek upper that is lightweight as well as breathable.

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Comfort/Stability

What makes this design a great option for those that need a little bit more stability is the inclusion of the REVlite in the midsole. It is important to note that the dense material doesn’t provide as much flexibility as some of the other designs out there, but it offers unmatched energy feedback and support.

Quality/Durability

Users also love the slim upper is incredibly lightweight and breathable. When compared to older versions of the 870, V5 sits down lower on the foot and also is made from thin mesh materials that allow the foot to really breathe on hot days. The thin tongue isn’t very padded which helps to promote lockdown and the heel provides just enough padding to prevent rubber and chafing.

Cost and Value

If you are hesitant to give New Balance a try because you don’t want something that is big and bulky, you may want to give the new version in the 870 line of trainers. Users love that it offers superior support without feeling too bulky or heavy. Plus, it comes in at a price point that makes it one of the most affordable options on our list.

6. ASICS GT-2000 8

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
ASICS Men's GT-2000 8 Running Shoes
Amazon Link
Support
84
Comfort
86
Outsole
85
Responsiveness
85
Stability
85
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 8 and previous iterations, but all of the magic happens inside of the shoe! This design was made with overpronators in mind.

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Comfort/Stability

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. 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.

7. Nike Lunarglide 9

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83.4
Nike Lunarglide 9 X-Plore
Amazon Link
Support
83
Comfort
85
Outsole
84
Responsiveness
82
Stability
83
best offer for today
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Pros:

Sleek design

Heel cradle

Comfortable fit

Cons:

Runs small

Weak arch support

It wouldn’t be a party if Nike didn’t make an appearance! If you love the style of Nikes and want something that offers superior support, you really can’t go wrong with the Lunarglide 9.

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Comfort/Stability

The biggest change that they made to accommodate stability runners in the inclusion of a plastic plate on the heel. This plate works to cradle the heel in place for an even gait, and it prevents your foot from moving around as you start to run.

Users also really appreciate some of the changes made in the upper. The forefoot is nice and spacious so that your foot has room to spread to prevent jammed toes.

Quality/Durability

The styling of this design doesn’t look like your traditional clunky stability trainer. It has a slim and modern design that’s anything but clunky!

We are not alone in our feeling that the 9 really has captured all of the features that stability runners need, especially when compared to previous interactions of the Lunarglide design.

Cost and Value

If you are in the market for something that comes from a trusted brand that is punctuated with improvement to help you get the most out of your training, this is a great choice. Users love that it is made from lightweight and comfortable materials, and it has a modern style that looks like a minimalist trainer rather than a stability design.

8. Saucony Redeemer ISO 2

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
82.4
Saucony Men's Redeemer ISO 2
Amazon Link
Support
83
Comfort
84
Outsole
82
Responsiveness
81
Stability
82
best offer for today
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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.

9. Brooks Adrenaline GTS 20

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 20
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 20 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.

10. Mizuno Wave Inspire 16

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
79.2
Mizuno Men's Wave Inspire 16 WAVEKNIT
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Support
78
Comfort
79
Outsole
80
Responsiveness
81
Stability
78
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.

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Comfort/Stability

The biggest difference between the Wave Inspire 16 and previous iterations lies in the construction of the upper. While previous versions opted for a stiff and structured upper, the Wave Inspire 16 has a light and breathable upper the contours to the shape of your foot the very first time you lace them up.

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.

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.

11. Altra Provision 3.5

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
77.4
Altra Provision 3.5
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Support
76
Comfort
78
Outsole
79
Responsiveness
77
Stability
77
best offer for today
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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.

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Comfort/Stability

This running shoe is lighter weight than other shoes of similar size and builds 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.

Quality/Durability

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.

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?

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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#4
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.

overpronation chart

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: 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.