Best Running Shoes for Supination: Top Athletic Shoe Models for Underpronation
By Chris Telden
If you are a runner who supinates excessively, you may need a special type of running shoe to help prevent injury. What is excessive supination, also known as underpronation or rigid foot? It is the tendency to turn the foot outward as you stride, to place all your weight on the outside of the foot - as opposed to the more commonly occurring overpronation, which is the tendency to turn the foot inward and place weight on the arch.
Unlike running shoes for overpronators, running shoes designed for supinators have only moderate, if any, stabilizing features. They are, rather, very flexible, with superior cushioning. Why does this help? Well, I am no doctor, so take this with a grain of salt, but here is my understanding. I'll use my husband, a classic supinator, as an example. He does a lot of hiking over rough terrain and moves rather like a goat, with his high arches, rigid ankles, and extremely stable gait. On uneven terrain he has no problems. But on flat, regular ground, he would not be able to run well in shoes that stabilize. Any kind of added stability preventing his foot from rolling inward would be overkill - what he needs is a shoe that allows his foot to be as flexible as possible and roll in to the extent it can at the end of the stride.
As for the cushioning...well, supinators are already prone to shin splints, fractures, and ankle and knee injuries due to the mechanics of their stride during high-impact sports, so anything that reduces the jarring impact of their stride helps.
Here you'll find the short list I researched and compiled featuring some of the best running shoes for supination/underpronation. There is also a poll where you can vote for your favorite model of supination-friendly athletic footwear for runners.
To Look For
Cushioning
Supinators need shock absorption in a running shoe. They do not pronate very much, if at all, meaning they do not turn the lateral foot inward toward the midline of the body. They roll the foot outward and let the impact fall on the outside of the foot rather than rolling inward at the end of their gait as they run or walk. Rather than the soft connective tissue taking the brunt of the weight, the bones and joints bear this burden, leading to strain injuries all down the lower extremity.
Some pronation is necessary for shock absorption. So a runner who does not pronate -that is, runs with an underpronated gait - needs generous cushioning in the midsole to bear the high impact of running sports. The ASICS company states on their running shoe fit guide that people needing shoes that are well-cushioned also tend to have a rigid forefoot.
Flexibility
Also look for a flexible midsole that will allow as much pronation as possible. According to Runner's World, shoes for supinators are lightweight and have a flexible medial section (the medial is the inside of the shoe.)
Go Light on Stability Features
Since there are more runners who overpronate than there are those who underpronate, many athletic shoes are designed with the very features that can make supination worse. Avoid athletic shoes designed for stability and motion control.
So, to summarize, when choosing a good running shoe for supination, look for:
- superior cushioning
- soft, flexible midsole
- single-density midsoles
- lightweight running shoes
And avoid:
- heavy-duty stabilizers
- hard midsole
- medial support post
Poll: Are You a Walker or Runner Who Supinates (Under-pronates)?
What has been the best running shoe for supination in your experience? (If your favorite shoe is not listed here, please share what works for you in the Comments Section.)
See results without votingASICS Gel Cumulus 11 - Models Available for Both Women and Men
 | Amazon Price: $60.57 List Price: $99.95 |
Nike Free 5.0 V4 - Available for Both Men and Women
 | Amazon Price: $90.00 List Price: $100.00 |
Notes from a Forum...
I caught a forum thread on Coolrunning.com
where visitors offer their recommendations and personal experiences
with good athletic shoes for runners who underpronate and who have high arches. Some of these folks stated they were big, tall guys who needed a lot of cushioning.
One person said that the New Balance 1060 had good stability and cushioning. Another likes the New Balance 881. One supinator with wide flat feet loves Adidas Supernova.
There is also a recommendation for Brooks Glycerin. Further research at Zappos suggested to me that, though the Glycerin has soft cushioning, it's built for those with a neutral gait or mild overpronators, so it may not be the best option for extreme cases of supination.
Short List of the Best Running Shoes for Supinators
From reviews and forum posts I read at FootSmart, Zappos, Amazon.com and Coolrunning.com, I've compiled a list of some of the highest rated and most popular running shoes that are designed to be good for underpronation. Not all of the reviews mentioned foot supination problems or high arches. However, most of the following shoe models had at least one reviewer among the many who had foot supination.
Nike Free 5.0 V4 Running Shoe for Men and Women
Nike designed this very popular shoe to mimic the experience of running barefoot on cushioned earth. It's built with many flexibility features, and the shoe is also very lightweight, making it a good candidate for one of the best running shoes for supinators, both men and women.
ASICS Gel Nimbus 11 Running Shoe for Men and Women
The ASICS Gel-Nimbus 11, built to accommodate under-pronators, uses a light midsole material, extra cushioning and memory foam in the heel collar. This one can get pricey, climbing well over $100, but it is very well reviewed at both Zappos and Amazon.
ASICS Gel Cumulus 11 Running Shoe for Women and Men
The ASICS Gel-Cumulus 11 reduces shock absorption with the Twist GEL® Cushioning System, which is also designed to improve the push-off at the toes that tends to be a problem with oversupinators.
Saucony Grid Cohesion NX
The Saucony Grid Cohesion NX appears to be extremely popular with women - more so than with men, judging by the number of reviews. It's not as lightweight as some, but does boast of a superior shock absorption and cushioning system. It's also one of the cheapest models of running shoes for supinators.
Saucony Grid Cohesion NX for Women
 | Amazon Price: $54.95 |
Adidas Supernova Cushion 7 Running Shoe
 | Amazon Price: $89.95 |
 | Amazon Price: $89.95 |
Adidas Supernova Cushion 7 and Glide Running Shoes
For Women Underpronators...
Women reviewed the well-cushioned Adidas Supernova Glide Running Shoe very positively for comfort while walking and running with a supinating stride.
And for Guys...
Popular with men especially, the Adidas Supernova Cushion 7 Running Shoe features what supinators and guys with a higher arch need - less built-in stability so that the feet guide the movement during the running stride.
 | Amazon Price: $7.94 List Price: $21.95 |
Signs of Foot Supination
Though you should see your podiatrist to be sure - and again, don't take this article as medical advice, as I'm just this gal, you know (to misquote the late great Douglas Adams) - there are certain signs and symptoms of excessive underpronation, also known as pes cavus feet:
- A supinator's running shoes will show wear on the edge or outside of the shoe at the forefoot or heel.
- The running shoes of somebody who supinates, when lying flat, tend to tip outward.
- Underpronators may be prone to ankle sprains. (Source: Sports Injury Handbook by Levy & Fuerst, 1993)
- People with a gait characterized by underpronation may experience shin splints.
- People who oversupinate may suffer from plantar fasciitis.
- A clawed toe is associated with supination, according to the Podiatrist Consumer Fact Sheet put out by the state of Massachusetts.
- Under-pronators may experience stress fractures in the leg and feet.
- Because of their supinated gait, the smaller toes of the feet may be prone to injury, as these are used to push off instead of the larger toes.
- Men or women who are bow-legged may also underpronate.
Depending on the source of the problem, athletes or non-athletes who have any of these problems may find that the best running shoes for shin splints, plantar fasciitis, high arches, bad knees and other lower-body injuries may also be the best shoes for underpronators.
Orthotics and Insoles
According to the Indian Health Service on a paper discussing knee disorders, orthotics might help men and women who experience foot supination excessively increase shock absorption and thus lower the chances of injury resulting from foot underpronation.
Talk to your podiatrist, sports medicine doctor or sports therapist about the possibility of custom orthotics if your over-supination is causing frequent injuries. Cushioned insoles or inserts may also be helpful.
Supinator Runners With High Arches
Women and guys who underpronate often, but not always, have high arches. Cushioning is super important in a running shoe for a supinator who has high arches.
Ample cushioning is more important than arch support. In fact, too much arch support can make the problem worse. It's a good idea to find out from your physical therapist or podiatrist whether your high arch, normal arch, or low arch foot is best supported by a low, moderate, or aggressive arch support.
Mizuno Wave Rider 13 Sneakers for Underpronation
 | Amazon Price: $62.99 List Price: $99.99 |
 | Amazon Price: $65.99 List Price: $99.99 |
Disclaimer
The author is not a medical professional, and the recommendations in this article should not be taken as medical advice. The author received no freebies in this review but may receive compensation for products bought through links on this page. See the author's disclosure regarding compensation for this article.
Is Supination a Problem for You? What Running Shoes Help You? Comment Here:
I have sort of a low arch but I tend to supinate the feet, I notice it with the uneven wearing on the outside of my shoes, and they also tend to tip outwardly after prolonged wear. Also I suffer from plantar fasciitis on my left foot... and I don't know what kind of shoe to wear since most underpronators have high arches and I don't have a high arch...
Cyanide,
It sounds like you're a lot like me, except I have a normal arch, not a low one. You might need arch support and something more stabilizing than the shoes listed here.
(By the way, did you know it's hard to tell just looking at your foot what type of arch you have? The best way is to wet your foot, then stand on a piece of paper on a flat hard surface and look at the wet imprint. If there's almost no dry area in the arch section, your arch could be flat. If there's a lot of gaping dry area in the arch space, it's probably high, and if it's a definite arch, but with a continuous thick band dampened from heel to forefoot, it's a "normal" arch.)
In my case, I mildly supinate - I show the most wear on my outside heels, and I tend to want to stand on the outsides of my feet. I don't know anyone else who does that, unless it's my husband, who's an absolutely classic supinator. (He was reading my article on supination and kept nodding, "yup, that's me," and we were both pretty astounded, because until then we hadn't realized that he was an overpronator. However, he doesn't run, he's more of a hiker, so he doesn't have the usual knee injuries and lower body joint issues associated with underpronation and running).
So I don't overpronate that I know of, though I tend to find that shoes designed for moderate pronation work for me. I definitely need some stabilizing, but I'm not sure if it's from too much supination or too much pronation, neither, or both! I sometimes think my standing foot posture is different from my running or walking stride, as well.
I'm a couch potato mom these days with a knee injury, but when I was running and walking a lot, I wore the Brooks Adrenaline and found it perfectly stabilizing, without being too rigid (and it came in wide, which was good for me, since I need a wide-width shoe). To see the Brooks Adrenaline, you can go to Amazon via one of their links above and search for "brooks adrenaline gts 10," which I believe is the latest model (though I think I had the GTS 8).
I also always use Sole insoles in all my athletic shoes and hikers. They're cushier and cheaper than custom-made orthotics from the doctor, but they still have a rigid base that molds to the arch of the foot - you pop 'em in the oven, then put 'em in your shoes and stand on 'em to shape them. I have info on Sole orthotics under the section on shoe inserts in Plantar Fasciitis Treatment Options - http://hubpages.com/t/abb2a .
If you haven't already, you might want to check out a couple of my articles that list good shoes for PF at http://hubpages.com/t/137edf and http://hubpages.com/t/8cdac .
I hope you find something that works for you. Please keep us updated. I tried to pick the best shoes I could find above for supinators, but I think it would really help readers to hear what running shoes are working for different types of people who supinate mildly, severely, or in between.
I have really been struggling with shoes lately! I'm pretty sure I have a high arch and I, like you find myself standing will all my weight on the outsides of my feet. I have been having hip pain after running even though I stretch after warm up and after my runs. I can deal with the hip pain but what is really bugging me is when I get up to about mile 4.5, the balls of my feet really start to hurt. I did a relay in Va. Beach over the weekend and the balls of my feet felt bruised the next day and it was only 6.5 miles. Do these sound like problems a supinator might have? Right now I'm running in Nike Free Run+ and sometimes the Nike Air Max 2009+. Looking at switching to Asics Gel Nimbus 12. Oh, almost forgot. I am a forefoot runner, not a heel striker. Not sure if that is relevant but thought it was worth mentioning.
Do you have any suggestions on athletic shoes for supinators that have wide wide feet? I found that most of your shoe suggestions the shoes do not come in wide wide EE. Thank you!
I've been looking for weeks to find a decent running shoe. I have a high arch, wide foot and I under-pronate. Finding the right shoe for myself has been a task to say the least. I've tried about every shoe (in store) on the list above but the one that works for me is the SAUCONY GRID EXCURSION TR5. What a difference. No more lower back or hip pain after a run now. It's almost like running on a cloud.
Maybe this will help someone who has the same problem I had. Another good thing, the cost was $52.00 with tax.
I am currently wearing the Saucony ProGrid ride and I love it. I have worn the Asics Nimbus and love that shoe too and the Mizuno Wave Creation. None of them were bad, but for the price I was able to get on the ProGrid Ride on sale, it has been just as good!
Nike vomero 2
The best running shoe ever for supinators was the original Saucony Azura ST. Those were the days.
It would really help if we could find info for supinators about AEROBICS shoes. I don't run, as I'm 65, but I do aerobic dance (Jazzercise, Zumba, etc.)
High arch, moderate supination, need a LOT of lateral-motion control (falling down is a thing I do well, heh). It would be great to see info on dance/aerobics shoes.
I am a supinator. I always used to wear Nike Pegasus or Air Max but someone at the Running Room (store) suggested that I try the Asics Cumulus 12. It felt great when I tried it out but I started to experience IT Band pain, severe knee pain, and achillies tendon pain. I thought it was the result of overtraining but after suffering a pulled hamstring and enduring four months of physio and massage therapy, I am beginning to wonder if my shoes are the problem. I tried a short run today and now I can't even walk. I haven't been able to run in months. Has anyone else who is a supinator had problems with the Asics Cumulus 12? I am going to go insane if I can't get back to running soon.
Does anybody know much about the new balance 1080's vs the New balance 790? I have high arches and majorly supinate. I have just finished physical therapy for a stress faracture and horrible shin splints to the outside of my legs. My old shoes were a major part of the problem. I know the 1080's are new but they came recommended but I am so fearful of getting hurt again.
Bought cumulus 12 and had to stop before I reached .2 mile. Had calf and ankle pain. So far asics gel 1140 have been only thing I can somewhat run pain free in. However, after awhile, the calf pain comes back and I have to stop for awhile (weeks). Stretching, no stretching ---it doesn't matter either way. Any suggestions?
I just bought a set of new balance 1080's. I supinate.
Overall I can not recommend them, only worn them a day and I have a blister on my foot. Really I do not know what to do at this point, going to bring them back to the store i think.
i want to start a running program and i have been reading articles about how to choose the right running shoes to start with. i have several choices, but specially interested with the Nike Free Run+. i've been reading good reviews from overpronators about this shoes but i am an underpronator. i got the answer of my question from this article, thank you.
Vote for Asics "other" gel shoe: Gel Stratus--cannot find any longer. Will try Gel Nimbus.
I completely agree with Janine. I am a supinator and latey i decided to try the Asics Cumulus 12. Well the resuts were horrific - i could not stop having injuries, especially calf and hamstring problems which hampered my training for the last three months. A week ago i bought the Nike Pegasus 27 and suddenly the probems disappeared. Go for the Pegasus immediately.
Nike Vomero is the best one for supinators. I tried the Asics Nimbus 11, but I think Vomero is better.
I recently have plantar fasciitis and realized I am now a supinator. I purchased about 5 pairs of different excersize and running shoes trying to find one that was comfortable. The only ones that worked are Newtons. This was the first time I heard of them, I received an e-mail ad. These are the best shoes I have ever run in. (running for 30 years).
Hi @lauryn and @ jayne. Also a supinator and have just invested (hastily) in a pair of asics gel nimbus 12 at no little cost. No doubting the quality of the shoe but experiencing the same problems as you - hip and shin pain. Perhaps they suit overpronators and neutrals better. Shame. The search goes on!
I supinate to the extreme, have extremely high arches, a very narrow heel, and I need as much cushioning possible. So far the best shoe for me has been Asics Gel Kinsei which I wear to run and teach fitness classes. I am waiting for model 4 to be released but I'm also looking for a lighter alternative.....
I just found out I supinate when i run. I found that the best shoes for me were the puma complete spectana shoes. They provide excellent cushioning and i find that they support the rolling motion of the foot extremely well.
I have moderate supination with some ankle pain after twisted ankle
the sports store suggested
I use saucony phoenix 4 and it is definitely much better than asics cumulus 11
I have extremely high arches, and successfully ran (moderately) for 15 years in Sauconys (Grids I think) and loved them. I injured my right ankle in the late 90s, (ran about a mile barefoot on sloped sand at the beach... thought it would be "good for me". BAD! NEVER DO THIS if you are a suppinator!!) Consequently started having aggrivated peroneal tendoitis. Saw an osteopath, had pysical therapy. Kept running for about two more years, until I had to stop and wait for it to heal. about seven years later... hurt less, almost not at all, so I started walking/running again. Pain came right back. Went to another doctor, and they did an MRI. Well, I had TOTALLY severed one of the two peroneal tendons (meaning it was non-existant anymore, snapped back up into my leg and foot like a rubberband) the other tendon was torn and I needed surgery to fix it. (Moral of that story: if it does not heal in a timely fashion, get an MRI! And, dont let the doctor write you off as not injured that much)
So, cut to 3 years post-surgury. I am starting to walk/run again. And find that I cannot find running shoes with enough stability to keep my foot from rotating out to the side. Since I only have one of the "stabilizing peroneal tendons", I must be extra careful, and run on flat asphalt, etc.
While I think a cushioned shoe is good, the most important thing that a supponator needs (in my opinion) is a shoe with soles that are solid/dense on the outer sides, so that the foot is not allowed to "tip" out. So many running shoes, my beloved Sauconys as well, have soles that are like marshmallows, and immedeatly begin to smush down on the outer soles, compounding my problem. I need extreme stability in the sole, even building the sole up on the outer edge with orthotics is called for. I have found that some trail running shoes have more sole stability, and have worn those with some success.
I just wanted to put my two cents in, since it seems that with extreme cases of supination -- like mine-- much more than cushion is called for. The actual sole of the shoe needs to be addressed and studied for superior construction, solidity... don't settle for a sole that will allow your outer foot to drop down. Now, if only I could find that perfect shoe. :)
I walk/jog 3-6 miles a day for the past 2 months. I was having left knee pain. After reading alot, I checked my shoes and they were Adidas Trail model. I have a low arch. Bought Brooks Trance, they were comfortable starting out but I felt like the arch support was causing me to fall on the upper outer edges with little impact on the inner ball and big toes, near the end of my first workout I was developed a blister on my left little toe. Any tips?
Wave Ultima 2
Area of application
Maximum / Neutral
Weight of shoe
335 gr
Maximum cushinoing incorporating forefoot VS-1 shock absorption compound.
Wave Prophecy
Area of application
Maximum / Neutral
Weight of shoe
390 gr
The revolutionary full-length infinity wave provides unsurpassed cushioning throughout the transition.
Wave Creation 12
Area of application
Maximum / Neutral
Weight of shoe
380 gr
Luxurious cushioning provided by Infinity Wave technology and AP+ midsole material. Gender engineered.
Wave Creation 12
Area of application
Maximum / Neutral
Weight of shoe
380 gr
Luxurious cushioning provided by Infinity Wave technology and AP+ midsole material. Gender engineered.
Wave Fortis 4
Area of application
Moderate / Neutral
Weight of shoe
310 gr
Cushioning and comfort with a transition from Smoothride technology.
Results of analysis These shoes are ideal because your foot over-supinates (rolls outwards) after initial foot strike.
I have flat feet,supination and work on concert all day long. What type of shoe do I need. My feet hurt after few hours at work.
supination, pronation, difficult to work out. all i know i am landing on the outside of, mainly my right foot. i think it has done a lot of damage over the years. other than frequently buying the best of running shoes i have no answer to this problem.
omg i have the wrong shoes. thanks for the article! it was very helpful!
Hey Wendy,
Just wanted to express my condolences on the tendon damage! I cannot imagine how catastrophic that must have been, emotionally and physically.
Just a note: I presume you are wearing custom orthotics, leather and cork? IF not, get thee to a running podiatrist. I healed up in 3 weeks after a full year of terrible tendonitis and faschitis, (in every tendon and faschia I have)
I would think orthotics more than the shoe would matter. I now run in flats, but only on hilly trails for short fast runs, no roads. Took awhile to retrain my feet and still have IT trouble(of course)but live with it.
I would recommend the Asics Gel Tarther. I've found them the best so far for my supination--and I've tried tons of shoes.
ran in nike when i first took up running and had aching knees and ankles after every run. I thought it was just the way things were when you reach your 40's. then i got a pair of Mizuno wave creation 11s. i didnt feel "amazing" "bouncy" cushion,but i can come crashing down on the metal grid with my heels as i run across the bridge,and my knees feel fine....for about a 6 monyhs strait running min. 5 miles a day.
orthotics didn't work for me and cost 300 quid. The guy was sure they would help me. I am a supinator that lands and push off my forefeet and have tried many brands of trainer all of which have had little releif for my tendonitis. I can run up to 3-4 miles without pain then the more I train the worse the pain becomes until the point where I have to stop running for a few months until I've recovered. Any suggestions, I was thinking of trying the Nike lunarglide3 next, has anyone else???
I generally used ASICS Gel-Nimbus 11, or wahtever permutation of that shoe until this year. I moved to the ASICS Gel-Kinsei and I LOVE them. They are lightwieght and fit well to my foot. I have already noticed even less pain in my knees, legs and back. I'm pretty positive I will be sticking with them for a while. ;-)
TroyaCase 2 years ago
Great article. Thanks!