Overpronating When Running? These Shoes Can Help. (2024)

The ASICS Gel-Kayano is a cult favorite running shoe for anyone dealing with overpronation. "If you're like me and have that inward foot roll when you run, you know how important it is to have the right support to avoid discomfort," says Appleton.

This model has a really firm midsole that is key to preventing your foot from rolling inward too much. It also has great support around the middle of the foot, which helps you maintain a proper stride. Plus, the cushioning is super lightweight and absorbs all that impact, reducing the strain on your feet.

Nied has used several versions of this shoe, and she's been a fan of all of them. "Older versions of this sneaker helped me start my running days on the right properly pronating foot, and the new iteration still has a spot in my rotation," she says. "The cushioning and secure lacing have enabled me to focus on improving my running form and not worrying about wobbly ankles or collapsing arches."

One of the best parts is the cushioning system in both the heel and forefoot areas, which feel like little pillows that absorb shock and let your foot move smoothly through each step. The heel fits snugly, which gives you extra stability. And the upper part of the shoe is made from breathable mesh, so your feet stay comfy and well-ventilated.

Inside the shoe, there’s this special sock liner that manages moisture and adds extra cushioning—so your feet feel comfy even on long runs. All these features come together to give you a stable, supportive, and comfortable running experience that we found the most impressive of any shoe we tested in this category.

One thing to note about these shoes, though: WH reviewers recommend going a size up or they might feel a little too snug. "They were too tight in the toes and felt very uncomfortable in my typical size," says Appleton. "After going up a half-size, they were a perfect fit!"

This shoe has a stellar combo of support and cushioning that keeps your feet stable without feeling bulky. Made with an S-shaped plate to designed to support high arches, the shape of this shoe propels you forward while also cushioning your steps with a padded rubber sole. They feel light and springy, and are Appleton's go-to for longer runs.

When you have overpronation, you need a shoe that can handle and gently correct the extra inward roll of your foot—not just fight against it—and the Endorphin Speed does just that. The shoe’s design helps guide your foot into a more natural stride without forcing it, which is great for avoiding blisters and further discomfort.

Plus, it’s super lightweight, so you don’t feel like you’re dragging your feet, even on lengthy runs. The fit is snug and comfortable, which means your feet stay secure without being too tight.

The grip on the outsole is also fantastic, providing reliable traction whether you’re running on the road or a trail.

With the Adrenaline, Brooks aimed to tackle overpronation, which often results from insufficient arch support. It might not look like anything special at first glance—it doesn't feature a ton of cushioning or a big, juicy metarocker to help propel you forward—but it's one of the best stability shoes on the market. It incorporates technology through the midsole to enhance support and prevent excessive side-to-side movement of the foot.

"The cushioning feels just right for everyday runs under 10 miles—not too soft, not too firm—offering a stable, grounded feel," says Appleton. However, runners with a neutral gait, who typically don't require added stability or motion control, might find this model slightly lacking in cushioning. While it's true that some cushioning compromises have been made, they've been carefully balanced to meet the specific needs of stability-focused runners.

The Arahi offers a “smooth ride” and can be worn during any distance of run, however Appleton finds it's dense cushioning particularly fit for long distances. It's a typical stability shoe that offers foam support that prevents excessive side-to-side motion when landing, but also features the high level of cushioning and oversized outsole Hoka is known for, according to Smith.

Many runners (Appleton included) may prefer this type of max-cushioning shoe for a long run, because it's great at absorbing impact and returning energy. It's also lightweight—only weighing about 7 to 9-ounces, depending on what size you wear—which is also ideal for longer runs.

Known for a lightweight feel that also provides you with comfortable, cushioned support, On sneakers are a top fave in the running community. With tons of color ways and reflective accents as well as a energized-athletic feel, you'll likely want to wear these for more than just running.

Appleton loves these shoes because they offer a barely-there feel that she looks for in an everyday running shoe. "When I'm going for a relaxed run without a specific training goal, the most important thing my shoes can do is let me completely forget I have them on," she says.

They're pretty snug, making feet feel really secure for those with narrow feet. If your feet are on the wider side, these shoes may not be the most comfortable option on this list.

The Brooks Glycerin Stealthfit 21 is one of the most cushioned shoes in the Brooks catalogue, but doesn't sacrifice on the reliable stability the brand is best known for. "It's the perfect combo of cushy support that keeps my feet stable when I hit the road," says Appleton. "I typically opt for a max-cushioned shoe like a Hoka, so I've never committed to Brooks. This model changed that for me. The cushioning is plush but also responsive, meaning it soaks up impact without feeling too soft.

Smith calls out how snug this shoe fits, giving that extra stability overpronators need. It's important to note that this shoe has a slightly narrow toe box, so if you’ve got wider feet, it might feel a bit too snug.

These shoes were built to be lightweight and give you speed, Hislop says. That's why she uses them for shorter races—anything less than 13.1 miles—to give her an extra oomph.

They're also a fave of Jacqueline Andriakos, WH Executive Health and Fitness Director, for their quick and responsive feel, which is a must on race or speed training days. "They are incredibly snappy and lightweight, but what I really love is how the insole features enough cushioning and curve to fill the space in my very-high arches," she says. "I've dealt with chronic foot issues related to my arches and have no issue with these speed shoes."

This shoe is ideal for those in need of just a little bit of stability; Nike’s lightweight foam is inherently unstable, but this one strikes a good balance of stable comfort and speed. One of the bounciest options on this list, the InfinityRN 4 is made with maximum cushioning that's shaped like a rocker to give you support that propels you forward. It's also designed with zones of breathability to keep your foot cool where it heats up most.

Editorial assistant Sabrina Talbert, who has run two half-marathons and is currently aiming to qualify for a marathon, loves using these sneakers on race day. "It's an all-around kind of shoe that provides comfort and support without making me feel heavy while I run (hello, new PR!)," she says. "I run on pavement and the high-level cushioning definitely helps me handle the impact of long-distance training."

These used to be Hislop's go-to shoes before switching to Hokas for training. They're built with tight laces and responsive cushioning o give you a secure, supportive feel that protects you from impact.

WH reviewers say these sneakers are lightweight and soft, making them very comfortable for both short and long-distance runs. But our testers also say they may require some breaking in before they feel like a second skin. They're designed to be regular width, but we found the toe box to be pretty roomy.

Hislop loves that these shoes come with a bigger, boxier toe. (Similar to Hokas!) They are built with slightly less cushioning than you'd get in a normal support shoe, but the benefit is that you can actually feel the road and terrain, making them great for trails.

They're also a fave of Nied, who calls them her go-to's for trail running. "I've taken multiple iterations of this trail runner out on runs, hikes, and walks in all types of mountain terrain," she says. "The newest version is comfier than ever with the same roomy toe box. While it feels cushioned and supportive, I can still feel the rocks underfoot to stay steady."

How do I determine if I need running shoes for overpronation?

If you’re experiencing pain in your feet, plantar fasciitis, or swelling, you might need new shoes for overpronation, as well as exercises to help correct it. (More on that in a sec.)

Here’s how to check your pronation, according to Hislop:

Put some water in a shallow pan or check upon exiting the shower. Step down on a piece of paper to make a foot print. Then, check the print against this guide.

If the arch is mostly filled in, then your foot has a flat, low arch and is most likely collapsing inward or pronating when you run or walk.

If you see about half of your arch region then you have the most common arch, which supports your body weight and pronates normally.

If you have little to no arch, then you have a high arch and your foot is not absorbing much shock when you run.

Don't forget to confirm your assessment when you are in motion. Ideally, head to an outside track and use a water bottle or puddle for moisture. Wet your foot and walk 20 yards. If your foot matches what you saw on the paper, you are consistent.

Many people will see a difference, though. For some, once you start moving, your foot muscles activate and correct the pronation. Just testing the foot at rest doesn't give the full picture and isn’t enough, Hislop says.

What type of shoes are best for overpronation?

First, you should know that shoes that have more support for pronation are typically found in the stability category, Hislop explains.

FYI: Running shoe companies usually offer styles that are either considered neutral or for stability. Neutral shoes allow your foot to move more in the shoe, while a stability shoe is constructed to prevent overpronation, Hislop explains.

If you’re buying the shoes IRL, “make sure you run in the shoe before buying," Hislop suggests. "Most shops have a treadmill or an area outside to run. Take them for a short test drive." Feeling any discomfort? Get a different pair. “Sometimes you get a better feel for what you like by trying on two different shoes and testing the feel,” Hislop says.

You also want to go in the afternoon, since your feet will swell to their full size by then and you’ll get the most accurate fit, she adds. When picking out a shoe, make sure you check the drop or raise in the amount of cushioning and compare it to your current running shoe. Too much change right away, especially if it’s a drop in height, can cause foot issues, Hislop says. In this case, you’re likely going for an increase in shoe height as those typically mean more stability, so you should be okay.

Are Hoka running shoes good for overpronation?

In short, yes! Hoka shoes are very popular among runners because of the support they offer, Hislop says. “A big part of this is due to the cushion and soft ride. The spacious toe box also allows your toes to move freely and can provide much needed support for a pronating foot,” Hislop explains. Plus, the cushioned shoes can feel better for feet with tight plantar fascia. TL;DR, if you’ve been eyeing up a pair, this is your sign to give one of the top Hoka's for overpronation a shot.

Is overpronation correctable?

Short answer: yes! Overpronation is fixable and best addressed before and after a run through strengthening and stretching the foot, Hislop explains. “Very often foot pain is caused by issues in the chain, such as tight hips, tight calf muscles, tight ankles, and tight plantar fascia,” Hislop says. In addition to switching up your shoes, any of these exercises from Hislop can help correct overpronation.

Tripod: Using your big toe, little toe, and the heel as pivots, press your foot into the ground. Try squeezing all three points together. You should feel your arch. Hold for five to ten seconds and then release. Do five to ten reps per set.

Towel pull: Sit in a chair barefoot with a towel spread out on the floor. Use your toes to pull the towel towards you and under your foot. Do five to ten reps.

Calf raise: Stand on the floor or stairs barefoot. Lift your heels as high as you can and lower back to the floor or slightly off the stair. Do five to fifteen reps.

Plantar fascia stretch: Sit in a chair and cross one leg over the other knee, so your ankle is on top of your other leg. Hold your ankle with one hand and use the other to gently pull your toes backward until you feel a stretch on the bottom of your foot. Hold the stretch for twenty seconds. Do three reps on each foot daily.

Tennis ball massage: Roll a tennis ball or lacrosse ball (which are much harder) under your foot, going from heel to toe and back. Roll back and forth ten to twenty times on each foot.

Ankle mobility: Place your left knee on the ground with the right knee bent so you are in a semi-kneeling position. Lean forward so the right knee hovers above the toes and push your right foot into the ground. Work to push the knee forward. Hold for 20 seconds. Do five to ten reps.

Pro tip: After regularly doing these exercises and stretches, you may find you need less pronation compensation with shoes, Hislop says.

Meet the experts

• Kristen Hislop, CPT, is a USAT level 1 certified triathlon coach, AFAA-certified personal trainer, and director of Freihofer's Run for Women.
• Denise Smith, is a certified manual physical therapist, running technique specialist, and owner of Smith Physical Therapy & Running Academy.

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