Best Running Shoes for Supination – The Ultimate Guide

Best Running Shoes for Supination in 2022

Finding the best running shoes for supination is significant for sports lover who wants to take long runs with arched feet. Supination (Also known as Under pronation) can cause discomfort and pain in your lower limbs and feet.

Before we go into the right running shoes for supination, let’s look at the biomechanics of pronation and how it affects mobility when you run.

Pronation is part of the human body’s natural movement and refers to the flattening and rolling motion of the arches when your foot hits the ground. Understanding your pronation type can help you find a comfortable running shoe. There are three forms of pronation; Overpronation, Neutral, and Supination (Under pronation).

According to statistics, many people who supinate encounter many injuries due to the pain they experience, which leads them to suffer from constant falls. In addition, the foot keeps rolling outwards during the run with supination or under pronation conditions.

Top Best Running Shoes for Supination (2022 Reviews)

Running is one of the most accessible forms of exercise out there. It boosts overall health and helps achieve your fitness goals. However, you might not practice running for long times if you have supinated feet. As a result, there are a lot of foot issues you may experience.

Luckily, all these painful incidents related to supination can be corrected with the help of a practical pair of best running shoes for supination.

In this article, we will pave the way for you to get your best running sneakers to say farewell to your wounds and constant pressure.

Best for Women: Brooks Ghost 11 Running Shoes

This model has gained favor among supinators for its generous cushioning system that accounts for its bouncy nature and makes the shoe highly responsive to shocks. The Ghost 11 is a neutral running shoe that delivers amazing cushioning and support.

Best Women's Shoe for Supination

The shoe has also gained acclaim for its spacious interiors, making it stay inward comfortably. In addition, experts have recommended this model for heel strikers due to its feathery construction. The insole has a medium-to-high arch that offers your feet adequate support.

The heel of Brooks Ghost 11 is surrounded by a thick collar, which offers extra comfort. The shoe gives a stunning performance for women on both running and walking terrains. The generous midsole is designed with the BioMoGo DNA foam, which reduces pain and pressure and helps runners who supinate put up with their case. The forefoot area is equipped with blown rubber, giving the shoe its commendable springy nature. The outsole is also composed of carbon rubber, characterized by its robust nature, making this model earns its place among the most durable running sneakers that live for long.

Ghost 11 has a breathable mesh upper, making it feel less restrictive than other running sneakers. On top of that, if you want to throw in a replacement orthotic, the insole can be removed to give you that additional space. Additionally, the outsole is manufactured of long-lasting carbon rubber to provide extra resilience to ensure the shoe can last for an extended period. Meanwhile, the forefoot is made of blown rubber material that offers a flexible and grippy experience.

Best for High Mileage Training: New Balance Fresh Foam 1080v11 Running Shoes

The New Balance Fresh Foam 1080v11 is one of the best-selling supination models in recent years. It has been commended for its lightweight, which is reduced by 0.5 oz more than its predecessors. In addition, it has a premium engineered knit upper and a premium midsole cushioning, and it serves up a stable, smooth, soft ride.

New Balance Fresh Foam 1080v11 for Underpronation

The Fresh Foam X midsole is equipped with a specific capability to attenuate shocks and respond to every strike runners go for. The shoe is also praised for the easy toe-offs it allows. In addition, the outsole is designed to protect the feet against abrasive elements as it is built with blown rubber. In addition, the flex grooves are added to give the forefoot section more versatility.

The midsole incorporates an Ortholite sock-liner for extra cushiness. Designed with Engineered Hypoknit technology, the upper part is highly dynamic and breathable. If you’re looking for a reliable, well-cushioned everyday trainer that can handle most distances and paces well, the 1080 v11 will be a suitable trainer to consider.

Best for Comfort: ASICS Men’s Gel Nimbus 20 Running Shoes

The ASICS Gel Nimbus 20 is equipped with FluidFit technology and a stretchable mesh, which gives runners ample freedom to move in multiple directions. Moreover, the Heel Clutching System gives runners a grippy feel that prevents wobbling and slippage.

Best Asics for Supination

Gel Nimbus 20 running shoes are designed taking into account the supinators’ needs with support throughout the heel and the upper, and a higher heel drop. In addition, the shoe features an Orthoilite sock liner made out of lasting fabrics for extra comfort. Asics also has a stunning 3D-printed overlay system.

The FluidFit technology has been incorporated in the upper section to make the model extremely breathable and irritant-free. In addition, the heels are kept steady in place, owing to the utilized Heel Clutching System.

The ASICS Men’s Gel Nimbus 20 is also composed of the Forefoot and Rearfoot Gel cushioning system that attenuates shocks and prevents your feet from feeling the impact of the ride. In addition, The model 20 has a discreetly set eyelet construction that helps to disperse lace tension.

Gel Nimbus 20 running shoe comes in a wide range of colors and great-looking styles, which acquired runners’ admiration. The shoe is super lightweight, and you won’t experience any excess pressure on your feet. In addition, many reviewers believe the Gel Nimbus 20 provides traction on varied surfaces.

Saucony Women’s Echelon 7 Running Shoes

The Saucony Echelon 7 is a good pair of running shoes that is ideal for women with underpronation or supination. It has a good amount of cushioning and stability, which makes it a good option for those who need extra support when running.

Trainers for Supination

The Saucony Echelon 7 is a running shoe that has a secure fit and is designed to be comfortable. Echelon 7 is made with a variety of features that are meant to improve the runner’s experience, including a padded tongue and collar, a durable outsole, and SSL EVA cushioning.

The Saucony Echelon 7 is a running shoe that was designed with maximum cushioning and stability in mind. The EveRun topsole provides a plush and responsive ride, while the heel grid system ensures optimal stability.

Best for Men: Mizuno Wave Rider 22 Running Shoes

The Mizuno Wave Rider 22 is suitable for daily training and long-distance races. The heel area is built with an X10 outsole, which keeps the foot wrapped in a gripper manner, including durable carbon rubber. The forefoot area is made with blown rubber, responsible for absorbing shocks and keeping your feet safe throughout the run. The midsole incorporates a versatile redesigned plastic wave that holds the foot from the middle part towards the heels. The Mizuno Rider 22 is unapologetically soft and consistently smooth at most speeds. Runners have praised this ride with supination for its bouncy nature.

Mizuno Wave Rider 22 Running Shoes

The Premium Anatomical Sockliner is added for extra comfort during long runs. The feathery midsole is equipped with the U4icX Heel Wedge, which provides runners with a pillowy underfoot experience. The midsole is also equipped with a U4ic midsole with a soft heel center that provides optimal durability, shock attenuation, and a superior ride. The Mizuno Rider 22 responsiveness is maintained by the Dual Zone engineered mesh that protects the forefoot area. The outsole is highly grippy, protecting runners who supinate or suffer from any form of instability from experiencing injuries.

It features Mizuno Cloudwave technology that offers cushioning, guidance, and a more bouncy feel underfoot. The Wave technology sets the standard for running footwear technologies. This shoe is suitable for any runner who looks for a bouncy softness in every stride. It is manufactured with heel cushioning in mind. In addition, the Cloudwave plate and softer heel wedge offer superior shock absorption. The Mizuno Wave Rider 22 ranks up there with the market’s comfiest and softest running shoes.

Best for Casual Runs: Asics Gel-Cumulus 19 Running Shoes

Asics Gel Cumulus 19 is equipped with a breathable mesh upper with a partial synthetic upper. In addition, the shoe is marked by utilizing the Guidance Trusstic System for more regular walking and jogging.

Asics Gel-Cumulus 19 for Under Pronators

Moreover, the Asics Gel Cumulus 19 comes with a unique cushioning system that encompasses gel on the front and back of the shoe, which gives people who supinate the flexibility of movement they need to mitigate their supination.

The midsole applies FluidRide foam, providing good cushioning properties and bouncing back with reduced weight. This is combined with a Trusstic System® technology that helps the midfoot provide torsional rigidity, improve gait overall performance, and offer midfoot structural integrity.

The model also includes a removable EVA insole for orthopedics. Additionally, the Asics Gel Cumulus 19 is equipped with FluidRide Technology for jumping and bouncing. Finally, the shoe employs the AHAR Ride + pattern rubber outsole for traction and durability.

The Gel® Cushioning System is well-established to attenuate shocks, whereas the flex grooves improve the gait cycle during the run. In addition, the Asics Gel Cumulus comes with seamless construction that allows you to wear it without socks.

They feel classy thanks to the thick tongue and heel padding. The model also delivers dependable cushioning that isn’t excessively soft. However, they are not the best choice for speedier workouts like intervals, or short tempo runs due to the weight and rigidity of the shoe.

Runners looking for extra arch support for their high arches or suffering from supination will love this pair of running shoes. The Asics Cumulus 19 is a reliable running shoe and a long-run sneaker that will last for many miles. However, it is reasonably unresponsive, so best bought for steady-paced runs rather than anything quicker.

Best for Recovery Runs: Brooks Glycerin 19 Running Shoes

The Brooks Glycerin 19 is a moisture-wicking, comfortable, and smooth running shoe for supinators. The Brooks Glycerin 19 comes with a dual-density outsole that gives runners a perfect grip on all surfaces. The midsole is designed with a full-length DNA LOFT that promotes easy heel-to-toe drop. In addition, the platform comprises DNA Loft foam that gives a plush feel and increases cushioning for a comfortable ride.

Brooks Glycerin 19 Running Shoes for Supinators

Their durability, comfort, and responsiveness provide the shoe with enough lightness and springiness that allow the shoe to last for a long time and miles.

Brooks Glycerin 19 is helpful during the toe-off phase of the gait cycle. The outsole features quick energy return, and the 10-millimeter heel-to-toe drop supplies significant underfoot softness without reducing responsiveness.

In addition, Brooks Glycerin 19 is tailored to provide premium shock absorption and protect the feet against abrasion. Besides, this running shoe has been positively received for the high-end materials it has been made of. As a result, it has surfaced as an everyday trainer for neutral runners. The Glycerin 19 comes with a 10 mm heel-to-drop and weighs 289g for men and 255g for women. Moreover, the forefoot and toe box provides enough room for the feet to move freely without suffocation.

Best Running Shoes for Budget: Saucony Women’s Cohesion 11 Sneakers

The Saucony Cohesion 11 has surfaced as an affordable model that gives premium durability as many users highlighted that the shoe performs well over rugged terrains. It is a comfortable and lightweight shoe that can appeal to newbies and veterans alike. It is also reported to have a long lifespan, maintaining its robust construction over long periods of hard work. The shoe comes in numerous vibrant colors and styles.

Saucony Supination Womens

The shoe features Grid Cushioning System on the heel, which helps keep the foot safe and steady from impact shock due to the supportive rubber overlays and durable rubber outsole.

According to users, this shoe performs well in gym exercises and daily walks. The Saucony’s XT-900 carbon rubber has been embedded to protect high-impacted areas. Equipped with the Tri-Flex configuration, the shoe’s outsole provides enough traction on varied terrains. Furthermore, the flex grooves are added for extra stability and versatility. The model’s midsole is made with the IMEVA or injection-molded EVA, which translates to a high level of cushioning and shock attenuation. The breathable upper is designed with a soft mesh and some open holes.

One of the great characteristics of the Saucony Cohesion 11 is its price. It is the best budget running shoes for supination. It’s easy for anybody to get a pair and start his/her running journey.

Best for Cushioning: Hoka One One Speedgoat 4 Trail Running Shoes

The Hoka One One brand has been known as a pioneer among shoe manufacturers of lightweight shoes. The Speedgoat version has been specifically tailored for fast and light walking. The HOKA ONE ONE Speedgoat 4 Running Shoes are amazing maximally cushioned trail running footwear for people’s supination. It is known for its comfortable fit, increased stability, and superior traction.

Hoka One One Speedgoat 4 Running Shoe for Supination

The Hoka One One Speedgoat 4 trail running shoe is designed with a wide platform that makes runners surefooted while treading over a wide range of terrains. Moreover, the cushioning foam inside the model’s midsole provides a legendary lightweight cushioning and maximum shock absorption to reduce body fatigue and pain due to intensified running.

This Hoka model is a maximal cushioned shoe with dynamic traction made for the long-distance and long haul. The ultra-cushioned midsole assists to protect from rocky, uneven ground. In addition, the shoes have a 4 mm heel-to-toe drop.

The model’s 4mm heel-to-toe drop promotes natural foot movement throughout your entire gait cycle. The outsole features deep and powerful Vibram MegaGrip soles, which provide great traction on rough terrains. In addition, this lightweight version is sturdy, firm, and well-cushioned. Hoka One One Speedgoat 4 trail running shoes are perfect for walking, running, and hiking. It is available for both men and women and has a varied spectrum of good-looking and stylish styles.

Best for Forefoot & Midfoot Strikers: Hoka One One Clifton 7 Running Shoes

This shoe has been highly recommended for fitness and running lovers. It comes with a construction that fits the exact size of the feet to prevent rolling and lack stability for those who supinate. The sidewalls are higher than the insole level from the midfoot to the heel. It helps in centering the weight through the gait cycle.

Hoka One One Clifton 7 for Supinators

The Clifton 7’s midsole construction is straightforward. The foam is made of just a compression-molded EVA midsole.

The upper section maintains enough ventilation for the feet as it is designed with a reliable mesh material that allows air to reach the feet, wicking moisture, sweat, and dirt away. The upper is also comfy and offers structure while helping with foot flex. The soft construction has gained a reputation among runners as irritant-free and abrasion-resistant. In addition, the gusseted tongue is added to promote stability.

Nike Men’s Air Zoom Structure 23 Running Shoes

Supinators are people who tend to roll their feet outward when they run. For this population, Nike has created the Air Zoom Structure 23, an excellent pair of running shoes that will help supinators stay comfortable and injury-free while running. The shoes have several features that make them well-suited for supinators, including extra cushioning in the heel and forefoot, a snug fit, and a stability plate in the midsole.

Best Shoes for Supination 2021

The Nike Air Zoom Structure 23 is a lightweight and versatile running shoe that is suitable for most foot types. They have a number of features that make them a good choice for runners, including a cushioned midsole and durable outsole. Additionally, they are available in various colors, so you can find the right pair to match your style.

The Nike Air Structure 23 is a recent addition to Nike sneakers. They are designed for runners and have a responsive cushioning system on the forefoot.

Best for Plantar Fasciitis: Brooks Dyad 10 Running Shoes

The toe-room of Brooks Dyad 10 has received widespread praise among fitness lovers who put this shoe on for its spaciousness to move their toes about without any pain. As many runners attested, the lower foot area has been carefully protected, which reduces underfoot and heel pain. The outsole of Brooks Dyad 10 Running Shoes is equipped with the BioMoGo DNA, contributing to a great deal of durability and giving under pronators a dynamic and comfy ride.

Brooks Dyad 10 Footwear

The midsole effectively resists abrasion since it encapsulates the updated HPR Plus technology. In addition, it is composed of a gel-based foam characterized by patent versatility, making the model easy to adapt to the exact size of size.

The Brooks Dyad 10 running shoes help reduce excessive flex to the foot and shoe as you run, which can help minimize stress to your plantars.

Nike Women’s Air Zoom Vomero 13 Running Shoes

The Nike Air Zoom Vomero 13 is a lightweight running shoe that has a springy underfoot cushioning. This makes it ideal for those who want a shoe that can be used multiple times without becoming too tired or sore. Vomero 13 also has Flywire cables that help keep the foot in place, preventing unnecessary movement.

Nike Running Shoes for Supination

The Nike Air Zoom Vomero 13 has a traction capacity that allows more precise and quick movements on the ground. This makes it an ideal choice for runners who are looking for a shoe that can help them move quickly and precisely.

The Nike Air Zoom Vomero 13 is a supination running shoe that is perfect for those who want a great brand-name shoe without a high price tag. It is designed to provide cushioning and support while promoting natural foot movement. It has received excellent reviews from runners and is one of the best supination running shoes on the market.

Best Supination Running Shoes for Men: Brooks Ghost 13

The Brooks Ghost 13 is highly recommended among the top supination running shoes, for it comes with a flexible outsole that bends in conjunction with your foot. In addition, Brooks Ghost 13 running shoes are provided with flex grooves technology that further contributes to the levels of comfort that the shoe renders. The Brooks 13 is highly snappy regarding shock absorption and responsiveness to unpredicted runs.

Brooks Ghost 13 for Underpronation and High Arch

Many commentators also mentioned the easy toe-off who loved how this model made them run quickly and increase their running speed. In addition, the shoe gives runners free rein to enjoy natural toe splay thanks to its roomy toe-box and great breathability. It is also grippy on varied types of grounds. In General, Brooks is the best men’s running shoes for supination.

Best for Training: Adidas Alphabounce Beyond

The Adidas Alphabounce Beyond running shoes have appealed to runners with supination because of their fresh styles and lovely colors. It has been recommended for walking, gym workouts, and running, among other activities. If you seek a shoe with generous cushioning and a strong capacity for shock attenuation, the Adidas Alphabounce might be your go-for model. The outsole is equipped with sturdy Continental rubber that runs the shoe’s entire length. This rubber is added to promote runners’ performance, especially for long rides.

Adidas Alphabounce Beyond Running Shoes

Adidas Alphabounce has shown outstanding responsiveness and springiness compared to other running shoes since it is designed with the famed Adidas Bounce technology. It also amazed runners with its traction on both wet and dry surfaces.

Best for Treadmill Running: Under Armour Men’s Micro G Assert 7 Shoes

The running shoe has been lauded in reviews for its lightweight mesh upper, which took runners aback with the excellent breathability it provided their feet. Moreover, the shoe comes with an ankle collar and sublingual strap foam lining, promoting the shoe’s comfortable fit and accounts for a great in-shoe experience. In addition, the shoe is equipped with EVA foam designed to provide runners with supination with extended arch support.

Under Armour Micro G Assert 7 Shoes

The shoe has one-piece Micro G foam that facilitates landing and helps athletes enjoy an easy toe-off, promoting their running speed on the track. In addition, the tire-inspired outsole provides superior traction and outstanding flexibility. This makes this model perfectly suitable for people who aspire to a bendable shoe that can easily adapt to their feet’ motion.

Best for Racing: ASICS Dynaflyte 2 Running Shoes

Many people have regarded the upper part of the Dynatflyte running shoe model as well-constructed and reliable as it is equipped with the Adept Mesh technology, which prevents irritation and makes for a comfy ride. Furthermore, the shoe comes in a seamless design to reduce supinators’ pressure. In addition, the ASICS High Abrasion Rubber or AHAR outsole has been incorporated into the shoe to increase robustness and give the shoe a perfect grip around your foot.

ASICS Dynaflyte 2 for Underpronation

The upgraded FlyteFoam midsole is one of the main reasons why athletes love this shoe; this foam provides more cushioning than the standard EVA foam, yet it is much lighter in weight. In addition, this model will guarantee you sufficient shock attenuation and a run without pain.

ASICS Women’s GEL-Nimbus 22 Running Shoes

This shoe is one of the best women’s cushioned running shoes for supination. The ASICS GEL-Nimbus 22 is known for its generous heel padding, suitable heel-to-toe transition, and plush cushioning. The Heel Clutching System Technology is added to provide the foot with its stability throughout the journey. In addition, the model is equipped with a knit fabric mesh upper for breathability.

Best Asics Shoes for Supination

Many commentators have lauded the heel-to-toe transition of the model. This model is marked by its secured transitions thanks to its Trusstic technology and deeper flex grooves. The sneaker is okay for both roads and trails. The bold colors and appealing designs will add a spark of beauty to your sportive outfit. However, some runners didn’t like the model’s rough upper fabric and the intrusive TPU component in the midfoot.

Inov8 Men’s Trail X-Talon 212 V2 Running Shoes

The Inov8 Men’s trail X-Talon 212 V2 is an excellent kick for muddy roads, rainy days, and forests. It is recommended for those who supinate and for neutral runners. Many reviewers liked the model’s heels because they are tailored to shout stability. In addition, the shoe comes with a drainage toe cover that wipes away moisture and rain, keeping the foot clean and dry.

Inov8 X-Talon 212 V2 for Supinators Run on Trails

The Inov 8 comes with a bendable structure that makes running an easy task. Featuring the Fascia Band technology, the shoe feels versatile throughout the run. The heels are highly supportive; moreover, the shoe features 8mm studs that reinforce its grip on muddy roads. In addition, the model’s toe cover is tailored to block the entrance of moisture and dirt. The sneaker is created for trail running, weighs about 212g and 6mm heel-to-toe drop, and features neutral arch support.

Nike Air Zoom Winflo 4 Running Shoes for Men

The Nike Air Zoom Winflo 4 is a high-quality running shoe designed for people with supination. Supination is a condition where the foot does not roll inward enough when you walk or run, which can cause pain and other problems. The Winflo 4 helps to correct this issue and provides a comfortable, supportive experience.

Supination Shoes Mens

The Nike Air Winflo 4 running shoes are designed to provide high levels of responsiveness and comfort. The midsole is made from Zoom Air, which is a lightweight and responsive material. Additionally, the upper is made from a breathable and soft fabric that does not cause any irritation. The outsole is fitted with waffle-pattern treads that maintain a certain level of sponginess, ensuring a smooth ride for the runner.

What Is Supination?

Supination is when the foot rolls out too much at the ankle. When you walk or run, it’s a natural thing to do. But if you supinate too much, it can hurt your posture and make it hard for your foot to move. It’s usually caused by weak muscles or an uneven balance of muscles around the ankle. When the foot and ankle are supinated, it is harder to push off the ground. This can lead to pain in runners’ feet, ankles, and calves.

Supination is a way to walk that can cause shoes to wear out quickly. So, if you supinate, buying a proper pair of shoes is very important, as this will help keep you from getting hurt.

Related article: best running shoes for sciatica

What to Look for in Best Running Shoes for Supination

If you have supinated feet, there are some factors when searching for a new pair of running sneakers. At our company, we are constantly testing and gathering data on new running shoes to understand better which ones are superior to others. This information is essential for us to recommend the best running shoes to our customers. We use a variety of methods to test the shoes, including but not limited to, customer feedback, durability tests, and lab tests.


There are three main types of running: overpronation, neutral running, and supination. In overpronation, the feet keep rolling inwards inside the shoe during the gait cycle. Overpronation usually happens to runners with large feet, which adds pressure to the feet themselves while wobbling inside the shoe.

Conversely, supination occurs when the feet roll outwards, which strains the feet’ outer part due to a high arch. These styles cause runners to run while lacking proper balance, unlike neutral foot strikers who have more balance while running due to their medium arches. That’s why experts advise people to check whether their running style is mentioned in the shoe specifications or not. Ask a professional or seller to ensure the shoe matches your running habits.


Runners who supinate usually suffer from intensified pressure on their lower legs because their running style highly affects their shocks during the run. Supination makes runners depend on their outer foot part, leaving their toes and ankles to attenuate the shocks. As a result, they feel additional pain than most runners and sometimes contract numerous injuries. Therefore, experts advise runners to get running shoes with generous cushioning to help them absorb shocks easily.

Running shoes created to fix supination will have most cushioning placed around the outer edge of the running shoe and the heel.

Cushioning will make you feel like you are running on clouds and mitigate your pain. Ensure that the shoe will be equipped with cushioning in its midsole and outsole.


Running shoes are often manufactured to be lightweight. Nevertheless, shoes manufactured especially for runners with supination need more cushioning than typical running shoes, making them heavier.

Also, running shoes designed for longer runs or daily use have to be more durable than those suggested for less frequent speed running over short distances. Unfortunately, this can also cause the running shoes to be heavier.

Running shoe companies try to find the balance between durability, support, and weight. As a result, you will find that running shoes meant for sprinting will be much lighter than those made for long-distance running, especially marathons.

When choosing the best pair of running shoes for you, ensure that they provide enough support for your supination and are ideal for the running you enjoy most.


If your shoe is versatile, shocks will be diffused over your feet instead of accumulating on your outer foot edges, mitigating the pressure.


When you’re thinking of your health, you cannot afford to compromise. Be smart and invest in a high-quality shoe from a decent company. Choosing a reputable brand that many people have tried with excellent ratings will spare you significant effort and money. This can also improve your running performance and make you win challenging marathons and errands. Don’t confine yourself to what is affordable or good-looking. Aim for a running shoe with above-average quality that will prevent injuries and make you a fast runner.


This is not so much a particular issue for under pronators. This is a common problem for all running footwear. Traction is essential for generating speed, maintaining your balance, and running in different environments. A running sneaker with bad traction will not help you much.

Arch Support

Arch support is an essential part of a good shoe. It can help reduce the strain you put on your feet, ankles, legs, and back when you are standing, walking, and running. This can help prevent pain and injuries in the future.

Sole Grip

If your shoe is so wide, you will be prone to falls due to instability, leading to more waggling about. If you supinate, your foot will roll towards the outside, so try to get a shoe that will keep your feet wrapped snugly to reduce this unsolicited wobbling and keep your feet fixed.


When your feet lack ventilation, they will start accumulating dirt, odors, and moisture, loosening the grip and leading to more rolling. Lack of breathability also contributes to many problems, such as sore feet, increasing your pain.


Supination leads to suffering from huge pressure on one’s lower leg, which makes shocks unbearable. Therefore, a dependable cushioning system is not an option that you can ignore. Additionally, the outside section of the feet becomes too strained due to rolling outwards, which causes runners to run without feeling balanced.

Consult an expert about whether the shoe you buy is tailored to cover supination needs. That is why one can’t underestimate the significance of cushioning, especially if you want to embark on an overextended run. Your shoe should feel so cozy to make your rides pleasurable. It will render your long rides a pleasure to be enjoyed. If comfortable enough, your shoes will meet all your running needs.


It is necessary to use the right running shoes for many reasons. First, the wrong-sized shoe can lead to medical problems like ingrown toenails, calluses, and blisters. As mentioned before, a narrow shoe will strain your legs and crush your toes. Meanwhile, wearing wide running shoes will lead to a hell of rolling, making your supination worse. Also, when you’re running, your feet can take a lot more damage than when you’re sitting or walking, so it’s essential to wear the right pair of running shoes with the proper sizing.

Therefore, picking the right running shoes for supination or high arch with the correct sizing is essential. An ill-fitting shoe makes you very susceptible to injuries and disorders, which will wreak havoc on your performance and make running an arduous task.


The outsole must be equipped with a reliable rubber material that will make your shoe durable and sturdy to maintain its grip for a long time. Having a shoe with poor rubber means that you are running without protection.

Shock Absorption

Supination makes your feet suffer from poor shock absorption; therefore, choose running shoes with updated technologies and rich foam that will take the impact of the shock instead of your feet.


Stability is not as significant a problem for underpronators as it is for overpronators. However, you still need some help with your running sneakers. Running shoes with a guide rail along the sole’s outside are perfect for supinated athletes.


When choosing an insole, it is crucial to consider the type. There are three main types of insoles- flexible, semi-flexible, and rigid. The type you choose should be based on how your foot moves. If your foot moves a lot, you will need an insole that is flexible enough to flex with your foot. However, if your foot does not move much or has pressure points on your feet, you will need an insole that is more rigid and does not flex as easily.


An excellent running shoe for supinated feet should be marked by its high-end quality that makes the shoe master the ride. Therefore, consider searching the shoe manufacturer before you go with the purchase. Cutting-edge running sneakers are tailored to boost your performance and prevent injuries. So, if you wish to raise your mileage, you need to focus on the quality of your model. The quality of the shoe will give you an edge over long marathons.

Benefits of Picking the Best Running Shoes for Supination

When you have supination or a high arch, choosing and using the appropriate running footwear will help you prevent several running problems. Wearing the wrong shoe can be disastrous, but getting the correct one can save your life. The advantages of selecting running shoes tailored to your feet are listed below.

Pain Reduction

As mentioned earlier, wearing the correct pair of walking or running shoes will help reduce your pain and stress and improve your running style.

Injuries Mitigation

Wearing a shoe designed for supination will also mitigate the risks of fractures and ankle sprains. The constant strain and pain that running causes your soles to feel will be reduced to the minimum. Moreover, experts indicate that most runners who choose their sneakers ideally become less prone to experiencing Achilles tendons and shin splints.

Signs of Supination

Supination is a foot-positioning issue, also known as underpronation. Supination occurs when runners have high arches, which leads them to run on the outer edges of their feet, which can transfer a considerable shock through the lower leg. It may cause pain in your feet, lower limbs, shin splints, runner’s knee, and plantar fasciitis. Sometimes, supination inflicts muscle pain, especially when you run wearing improper running shoes.

Signs of Supination

Supination in some situations is a chronic congenital disability. For example, the damages leftover normally trigger excessive supination from an earlier injury or ligaments, muscles, or tendons that are overworked due to the after-effects of a sprained ankle.

The least prevalent foot type is excessive supination. On the other hand, some of us have had it since childhood. Excessive under-pronation can also be caused by previous injury or overuse of the muscles, tendons, or ligaments that stabilize the ankle, such as a sprained ankle.

Supination occurs when the feet roll outwards while running. However, if you can’t tell if this is what you are experiencing, other tell-tale indications will tell you if you are supinating. It is also noteworthy that having high arches is one of the most notable factors of supination, even if you don’t witness the following signs.

  • The outer part of your knee aches.
  • Experiencing Achilles pain.
  • The outer edges of your sneakers are highly worn out.
  • Having sprains regularly.
  • Feeling intensified pain in the underfoot or heel part which leads to the formation of plantar fasciitis.
  • Frequent calluses and blisters.
  • Shin pain or shin splints.
  • Having inflamed feet, ankles, or heels.

Causes of Supination

Below are some of the most common causes of supination:

Genetic Causes: Sometimes, supination or underpronation is caused by hereditary genes that affect the length of the arches and legs and the width of the feet, leading runners to supinate. Hereditary traits also affect the stability of the ankles and the body’s posture. If your supination is genetic, there are no chances of eradicating it though you can reduce its effects.

Wearing improper running shoes: Running or walking with the wrong pair of running shoes makes your arches unsupported, which causes many injuries to happen. Wearing decent cushioned shoes is necessary for all runners who supinate, especially those who run on hard-hitting terrains and exert intense effort. Aim for a running shoe that is loose enough because tightness and stiffness will only worsen your case.

Body Misalignment: If you suffer from poor alignment or poor posture during your exercises, this might cause your legs to wobble outwards to correct this misalignment.

Injuries: Wounding your feet and ankles increases instability, resulting in supination. Other disorders, such as sprained ankles and Achilles tendonitis, can make you supinate because they make your muscles feebler and ready to supinate.

Poor mobility: If you don’t move your legs regularly, you are prone to experience supination.

Intensified activity: If you frequently encounter tough surfaces, do crash exercises, or stay standing for long times, this might cause you to have supination.

Complications of Excessive Supination

When supination becomes extreme and causes problems, below are some issues that supination can trigger:

  • Arch Pain.
  • Heel pain.
  • Back and knee pain.
  • Plantar Fasciitis.
  • Pain in the ball of the feet.
  • Calluses or bunions.
  • Ankle sprains.
  • Heel spurs.
  • Tendonitis.
  • Stress fractures.

Frequently Asked Questions

How to fix supination when running?

Improve your running form: Supination is a common injury that can occur when running. To minimize the risk of this injury, practice proper running form. This includes maintaining good posture and alignment, striking the ground with your midfoot or forefoot, and avoiding excessive pronation.

Put on ankle sleeves: Ankle sleeves are a type of compression sleeve that you can wear to protect your ankles from injuries. They provide support and stability to the ankle joint and can help prevent or reduce the severity of injuries. If you are prone to ankle injuries or play sports involving a lot of lateral movement, then wearing ankle sleeves may be a good idea.

Proper running shoes: One of the most important aspects of running is having the right shoes. It is crucial to pick neutral running shoes with a curved sole for your feet. This will help to ensure that you are getting the most out of your run and are not putting unnecessary wear on your joints.

What is underpronation?

Underpronation (Also known as Supination) is when the foot rolls outward at the ankle when it hits the ground. Underpronation is a condition that affects many people. It can produce pain and damage to the tissue in the feet. This can cause problems with walking and running and can lead to injuries. There are various ways to treat underpronation, including orthotics, shoes with extra support, and physical therapy. To counteract these effects, looking for running shoes with good cushioning and flexibility is vital. Additionally, supination exercises can help as well.

How can I know if I have supination?

Supination or underpronation usually happens to people who have high arches. It manifests itself in the form of outward rolling that puts a significant amount of impact and pressure on the outer edges of the feet. Runners who supinate usually suffer from pain in the lower legs and ankles.

How common is supination of the ankle?

Supination of the ankle is a condition that affects the way your ankle moves. It is rare, affecting only 10% of the population, and can cause pain and difficulty in walking. If you think you may have this condition, it is important to see a doctor for diagnosis and treatment.

Are neutral running shoes suitable for supination (underpronation)?

Experts indicate that you can wear a neutral shoe provided the shoe has enough cushioning. Neutral Running shoes with a sufficient level of cushioning are advised for supination or under pronation, as they absorb the jarring pressure coming up to their body from striking the ground with feet when walking or running.

What are the ways that can help with supination?

  • Get a gait analysis to know how severe your supination is.
  • Work with a podiatrist to reduce your supination by reinforcing your muscles.
  • Try to keep your ligaments and tendons stretched.
  • Rest your feet.
  • Cool down your feet before and after running.

Can orthotics reduce supination?

Yes, many experts and podiatrists recommend sports and fitness lovers wear orthotic insoles made for supination. You can opt for a podiatrist to design one specifically for you. Or you can buy a ready-made one from the store. However, custom-made orthotics have proved to be more effective.

Why is supination a problem?

The feet are the first part of the body that is connected to everything else. When your back foot rolls outward, you put pressure on the weak parts of your ankles and feet. Excessive supination may cause plantar fasciitis, ankle pain, and stress higher up the body.

This can result in hip, knee, and even back problems. In addition, the adverse effects of supination could be specifically serious for athletes who put their lower limbs through repeated strain.


Regular runs are useful for your health and fitness, but putting on proper running shoes is necessary for your foot shape. Supination is one of the most severe problems that prevent people from enjoying their run.

One of the best decisions you can make is buying the best running shoes for supination. The shoe offers extra shock absorption and comfort to decrease the increased stress on the outside of your foot.

Arch and heel support are also crucial for strengthening your muscles and improving your balance. In addition, aim for a well-ventilated shoe that will keep your feet cool and dry to prevent moisture and dirt from accumulating. Finally, your shoe should be durable enough to make you run for long miles, unaffected by your supination’s pressure on your outer foot edges.

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