Supination, or underpronation, is what happens when your weight rolls onto the outer edges of your feet. When you are walking normally, your foot should roll slightly inward so your weight is on the ball of the foot, but this does not happen when you are an underpronator.
For this reason, it’s important to ensure that you buy the right footwear when you are going running to ensure that you don’t end up injuring yourself when you are running. Thankfully, there are a lot of running shoes out there that are designed for underpronation so you can be sure that you don’t have to worry about injury as you run in this respect.
As there are a lot of options out there, it’s imperative that you choose the right pair for you. With that being said, read on to find out more about our top picks for the best running shoes for supination, in addition to a handy buyer’s guide that will help you to narrow down your options.
Best Running Shoes for Supination or Underpronation
OUR TOP PICK
These popular running shoes are great for running with supination, but you may be wondering why we’ve mentioned an outdated model. The Winflo 5s are not a good choice for supination, but the Winflo 4s are a good choice.
The Nike Air Zoom Winflo 4 has a dual density midsole that is highly responsive and comfortable, and the shoe is still quite lightweight overall. It also has cushion crash pads that give extra shock absorption when you make contact with the ground to keep your feet protected. In addition, the shoes integrate a breathable upper that is very soft against the skin. You don’t need to worry about any irritation either, even when you wear them without socks.
The shoes have an outsole that’s fitted with waffle pattern treads, and they also have a lot of bounciness that you will enjoy as you run. The shoes provide a lot of flexibility, and in fact these shoes also work for dry and wet conditions alike, so if it’s a little wet and miserable in your area you can still take advantage of these running shoes. The shoes are somewhat heavy but despite this, they don’t cause any additional fatigue on your feet.
- Very affordable shoes for supination
- Features a wide toe box that allows your toes to splay comfortably
- Stylish design
- Bouncy and responsive ride
- The shoes are a little heavy in comparison to others like it
Yet another popular running shoe on our list, the Brooks Ghost 12 is a lightweight running shoe that is fantastic for supination because of the advanced cushioning system that is used.
The shoes come with a specialized crash pad that ensures that all of the shock you get from your runs is absorbed well by the shoes, and it really helps to reduce the amount of stress that is put on the lateral side of the foot. There is also fantastic stability that allows you to maintain a natural gait. It features a durable outsole consisting of carbon blown rubber that provides impeccable underfoot stability.
In addition, the shoe is breathable and responsive, with an upper consisting of mesh that’s designed to ensure that your fit is nice and secure. Sure, they’re hardly cheap shoes but that’s hardly a bad thing when you think about all that it has to offer - you are most certainly paying for quality. It’s a great everyday running shoe that is definitely worth considering.
- Attractive design
- THIS SHOE IS FOR: Neutral runners looking for a lightweight shoe and a smooth ride without sacrificing cushioning. Whether you’re a Ghost loyalist or are lacing one up for the first time, you’ll...
- SUPPORT AND CUSHION: The neutral support type provides high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Ghost 11
- BALANCED, SOFT CUSHIONING: BioMoGo DNA and DNA LOFT cushioning work together to provide a just-right softness underfoot without losing responsiveness and durability - yet it feels lighter than ever.
For a highly cushioned ride that’s ideal for supination, you can’t go wrong with a pair of New Balance Fresh Foam 1080 V9 running shoes. The footbed features a full length foam unit that really helps to emphasize the shoe’s responsiveness and comfort, resulting in a pleasant ride.
The shoe is not just comfortable, however. The running shoes are incredibly durable so you can be sure that you can rely on them for those particularly long runs. There is also mesh in the toe box that expands to account for toes on the slightly wider side. The shoes provide a lot of support on the midsole.
These are certainly some of the best running shoes for supination if you have wider feet, but it’s still worth noting that they are somewhat heavier than other running shoes that are similar. Otherwise they are a great choice if you aren’t bothered by slightly heavier running shoes.
- Toe box adjusts to your feet
- Good performance on rough surfaces
- Somewhat heavy
When you think about comfort in running shoes, we can imagine that Adidas come to mind. The Adidas UltraBoost ST is another pair of uber comfortable running shoes from Adidas that give fantastic cushioning for every single step of your run.
Indeed, these shoes are comfortable due to the highly advanced cushioning, but they also have a lot of stability. It’s a great shoe for everyday use as well as for runs. The shoes provide great responsiveness and they have a very breathable PrimeKnit upper
Furthermore, the shoes are very durable so you can be sure that they will last for quite some time. There are a lot of design options available to suit most personalities, and are versatile enough to wear for a range of activities. Of course, all of this comes at a price, and they do have a slightly oversized heel tab. As a whole though, they are definitely an option that is worth the expense.
- Attractive design
- Lots of stability and support
- Heel tab is a little big
- Weight: 11.5 ounces (size UK 8.5); Midsole drop: 8 mm (heel: 32 mm / forefoot: 24 mm); Runner type: Stability shoes offer support and premium cushioning
- Dual-density Boost cushioning on the medial side provides energized stability for a smooth, responsive ride
- adidas Primeknit upper wraps the foot in adaptive support and ultralight comfort; Aramis-inspired build for an improved fit; Fitband helps keep foot in place while allowing natural flexibility
The Japanese company Mizuno have made a reputation for themselves for having such high quality running shoes, and they’re very well known for their Wave Rider series. These are very popular shoes among runners with supination, and they provide great performance to boot.
The Wave Rider 23 provides a responsive and bouncy ride that you are going to love when running long distance. In fact, you don’t need to worry about running a half marathon with these running shoes, as they will support you every step of the way. There is a great outsole grip too.
So, how are these great shoes for supination? Well, the Mizuno Wave Rider 23 features a neutral footbed and they are very springy overall. They provide fantastic cushioning for the foot which in turn helps with balance for those that have high arches.
The shoe is quite breathable especially in the upper, so you don’t need to worry about the uncomfortable feeling of foot sweat ruining your run. The sizing is accurate to size too so you don’t need to worry if you have wider feet.
- Lots of breathability
- Lots of support and cushioning
- You will need to spend some time breaking them in
- The Wave Rider 23's Mizuno Wave cushioning technology provides ultra soft comfort in a super secure fit
- Lightweight and breathable mesh upper offers controlled temperatures and top unwavering performance
- Wave Rider 23 features a dual compound midsole using U4ic and U4icX technologies for unrivalled responsiveness and exhilarating runs
Best Running Shoes for Supination or Underpronation - Buying Guide
You may also see bone fractures and ankle sprains a little more option because there is more pressure on the outer parts of the feet. You may also get more shin pain, and your achilles and calf muscles may be very tight. You may also suffer with some plantar fasciitis pain.How Do I Know If I Suffer from Supination?
Well, one telltale sign is that your shoes lean to one side. When you’re running as a supinator, usually the outside of the heel of your foot will be the first thing to hit the ground. You can usually tell by looking at your shoes, and seeing if they quickly wear out unevenly, with more damage on the outer side of the shoe. To see this, put your shoes on a flat surface, if they tilt a little outward then supination is likely part of the cause.
Things to Look for When Buying Running Shoes for Supination
When you are looking for a pair of running shoes for supination, good support is vital. If your running shoes aren’t supportive then the side effects of supination are likely to keep causing you issues. Having good support is going to stop your feet from turning outward as you run. Ultimately the roll of your feet can cause you to get injured, so if your arch is higher then you should be looking for more support in a running shoe.
You should try to test a number of different pairs to see how they feel. It’s going to be easy to tell when you have an adequate amount of support in a running shoe so you should take some time to make the best choice for you.
Something that links closely with support is the amount of cushioning you have in your running shoe. Of course, when you are running you get a lot of shock to your system that can run from the foot up through the whole body. If you have good cushioning in your running shoes, the shock is absorbed and you will most definitely feel the difference. Not only that, but you will feel more comfortable overall with a pair of running shoes with more cushioning.
It’s possible to get running shoes that are supportive and soft at once. You should try to avoid choosing running shoes based just on looks or on how the shoe feels as you hold it. You should take the time to wear them on your feet to check out the cushioning.
You should try to walk around and jump in them, maybe even run a whole lap around the store if necessary. There is a big difference between a running shoe that only looks like it’s comfortable and a running shoe that is genuinely well cushioned.
Having a good fit is pretty important when you’re looking for a new pair of running shoes. You need to ensure that the fit is ideal for your feet. If your running shoe does not fit you snugly, you may have more of a risk of injury. You will need o ensure that the shoe fits properly with ample toom for normal movement. Your toes should not feel cramped and your feet should also not feel like they are being squeezed.
You may think that you can get away with getting a tighter pair of running shoe but actually, you should try to ensure that you have a good fit right from day one. Maybe take some time to try on a range of different styles and sizes until you find the best option for you. It’s very important to have good flexibility in a running shoe, too. You should ensure that you can move well in them, your feet should not feel like they are stuck in one place.
It’s also worth considering that different brands run their sizes differently, so while your size is a 9 in one brand it may be a 10 in a different brand. For this reason, you should get your food measured for the best accuracy.
If you run a lot, surely you will already know how fast your feet can get sweaty and hot. This can cause some additional issues with chaffind and blisters, not to mention it can make your shoes smell and cause them to last for less time. For this reason, it’s important to have running shoes that are well ventilated. Ultimately, this comes down to choosing running shoes with the right material and upper mesh.
A lot of the best shoes out there for supination provide good air flow, so you just need to choose the right pair!
One big issue for a lot of people that suffer with supination is that their shoes can wear down a lot quicker than they do for someone without supination. For this reason, having shoes designed for your unique feet is very important.
In addition, running shoes can get very expensive, so it’s not ideal when you have to replace them every couple of months. You should opt for a high quality pair of running shoes instead of paying for something super cheap that will likely only last you for around five minutes. When you are shopping for a pair of running shoes, you should try to ensure that you have a set budget in place, and perhaps read some other reviews to see if the shoes have been well received by other customers.
A good drop is a feature that pretty much all good running shoes have. This term essentially means the distance that your foot falls between the heel and the toe with every step that you take. For people that have issues with pronation, drop can be a sensitive issue.
A big drop rate can mean that there’s a vast difference between where your heel hits the ground and where your toes hit the ground. A big drop rate can increase the impact of shock, which can end up making your feet feel sore and could even result in more injury. For this reason, is you suffer with supination you should definitely look for a drop rating.
Frequently Asked Questions
Is Underpronation an issue that I will always have to deal with?
This is a pretty common question among those that have issues with supination. Thankfully, it’s not always a permanent condition, and in fact in the majority of cases the condition is temporary as long as it’s diagnosed and treated early, and can be fixed with proper care and a good pair of shoes for underpronation.
You should check with your doctor before buying a pair of shoes for underpronation to ensure that they will be the best choice for you. Also make sure that you take note of the instructions your doctor gives you for the dos and don’ts.
What’s the best size and fit of running shoes for supination that I should think about purchasing?
Honestly, this largely depends on you but you should avoid a small shoe or one with a tight fit. You need a pair of running shoes that will perfectly fit your feet, and shoes that will make you comfortable as you run. Make sure that you have a shoe that will give plenty of breathing room. You shouldn’t be cramped in your running shoes.
Will anything happen if I ignore my underpronation?
Ignoring a medical condition is never a wise idea, even if it may seem minor. Ultimately your feet are the things that hold the entire weight of your body throughout the day, and if you are going running they will get even more pressure, stress and are even more impacted by shock. If you have supination and don’t take the necessary precautions by finding shoes it, you may sustain even more damage in your feet in the long run. In fact, you are more likely to get pain in your ankles, feet and legs and ultimately this can result in back pain and your running performance may be hindered as a result.