Running is a beneficial activity for all body systems. Studies show that it prevents obesity, type 2 diabetes, high blood pressure, heart disease and some types of cancer. Running requires special footwear for maximum performance and a safe stride. If you suffer from supination, which is connected with the inefficient roll inward of the foot after landing, then the choice of the appropriate footwear may be a daunting task.
Podiatrists recommend more flexible, lightweight shoes for people, who suffer from supination (runners and those, who spend much time standing on their feet). Lightweight sneakers support the feet and withstand the motion of the ankle.
On top of that, people with weak ankles should go for high-top sneakers as they will stabilize the ankles.
Nowadays, there is a great variety of different running shoes, but you should opt the sneakers, designed especially for supination. The best brands have been proved to be Nike, Brooks, ASICS, Saucony, and New Balance.
Here is the information about the best shoes for men and women, who have supination. Besides, facts about the causes of supination, the factors to consider while buying the sneakers, the types of shoes are revealed.
Top 5 Best Running Shoes for Men
Top 5 Best Running Shoes for Women
Top 5 Best Running Shoes for Men
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Meet the latest version of the Gel Kinsei 5, which offers superior breathability, stability, and comfort at a steep price. The ASICS Gel is the most well-known line of the ASICS running shoes. ASICS focuses on good comfort and enhanced performance, that is why the brand manages to create a top-notch running shoe. This particular shoe is one of the best running shoes for supination and high arches.
If you suffer from supination, you need enhanced support and good flexibility so that the shoe can withstand all movements of the feet. Thus, the shoe features a FluidFit Technology, which means that the upper is made of multi-directional stretch mesh with stretch reinforcements. And a Heel Clutching System Technology creates a heel fitting environment and provides enough support. Support is efficient for underpronation. Besides, the seamless construction prevents irritation and improves comfort.
As for the outsole, it has an abrasion resistant rubber, which ensures protection, traction, and durability.
- Less comfortable than the previous model
- Some people lack support
This support-category shoe features a universal platform and a 12 mm heel to toe drop. It has great cushioning and stability, so it is appropriate both for casual and experienced runners.
To start with, the shoe features a flexible mesh upper with supportive materials. Therefore, it is durable and gives a sock-like fit. Also, there is the extra eyelet, which allows you to get an optimal heel lock. The extra comfort is achieved thanks to the padding all over the shoe: the collar, the tongue, and the footbed.
As for the midsole, it has a BioMoGo DNA technology, it means that the midsole adapts to your foot type, stride, and weight.
The blown rubber outsole provides a lightweight and cushioned feel. Besides, it is softer and more flexible. Also, the shoe has an HPR Plus outsole technology so that the outsole is highly durable.
- Runs small
- A stiff toe box
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Avid runners with high arches suffer from pain, so the shoes shouldn’t aggravate the problem.
This shoe has been released in spring 2017 and being a natural shoe, it is perfect for all types of runners.
The shoe features an innovative mesh upper so that you get a lightweight, dynamic, and breathable fit. Besides, there are Flex Film overlays on the upper, they provide the stability that many mesh uppers don’t have.
The heel collar is woven and the carbon rubber outsole has a TRI-FLEX technology so that the outsole ensures a maximum flexibility and protection.
There’s something more.
The midsole incorporates a combination of different technologies. Firstly, it has Saucony’s Power Run Foam, which increases responsiveness. Secondly, it has an Everun Topsole technology, it gives extra cushioning. Thirdly, it has materials in the heel, which stabilize the stride and reduce the impact, put on ankles. Therefore, this impressive midsole also makes the shoe perfect for people with a Cavus foot.
- Lacks cushioning
- It may be less grippy on a wet surface
- The inner sole may slide during long-distance running
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Each stride, you take in the Brooks, is easy and comfortable. The support type is for neutral runners and undepronators, so running becomes easier.
The shoe features an engineered mesh upper, which provides flexibility and breathability. Also, the shoe provides superior comfort due to the plush tongue and collar, a removable foam insole and a soft fabric lining, which gives a perfect in-shoe feel. That’s not all.
The midsole has a BioMogo DNA technology, which means that it is the blend of earth-friendly BioMogo and responsive DNA. This fusion ensures a comfortable dynamic ride. As for shock absorption, it is provided by a full-length segmented crash pad. Also, it ensures smooth transitions as it adapts to any foot landing.
As for the outsole, it is made of a soft blown rubber so that it is both cushy and grippy. On top of that, flex grooves on the outsole promote a more natural forefoot movement and fluidity.
- The midsole offset is higher than it should be
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Nike is the synonym for high-quality, comfort, stability, and support. These shoes won’t disappoint you as they give you support and security during your run or walk. Actually, this model is one of the best supination and plantar fasciitis.
It features a no-sew breathable upper so that you get the feeling of a sock-like fit and don’t suffer from excessive sweating. The midsole has a dual-density foam, which gives enough support and cushioning. It is especially relevant for people with Plantar Fasciitis.
As for the outsole, it is made of rubber, so it is durable and it has flex grooves, which enhance flexibility.
- The shoe doesn’t come in wide sizes
- Runs narrow
Top 5 Best Running Shoes For Women
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New Balance is the brand, which is famous for its awesome shoes, which help the athlete to get increased performance and achieve all goals.
Comfortable, breathable, responsive – all these words are about New Balance W 1080V5. The model features a FantomFit upper, which is lightweight, breathable, and give a sock-like fit. It’s seamless, which contributes to the overall comfort. Besides, the lace-up helps to achieve a lockdown fit.
The true treasure of this sneaker is the midsole and the outsole, which give enough support, cushioning, and stability people with underpronation require.
Thus, the midsole has the N2 technology. It means that a low-to-the-ground technology provides responsive and durable cushioning. Besides, there is a T-BEAM technology for torsional stability in the shoe.
As for the outsole, it has ABZORB rubber, which increases cushioning and compression resistance.
- A high heel to toe drop
- An expensive price
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Nike Vomero wraps the foot in cozy cushioning to give you enough support and stability. This shoe is as comfortable as never before!
The Flymesh upper ensures good breathability and flexibility so that the foot has a natural range of motion. In the meantime, there is a Flywire technology. It means that Flywire cables wrap the midfoot and create a supportive and custom lockdown.
The collar is plushed so that you receive a comfortable fit.
There’s something more.
The Lunarlon midsole provides soft cushioning, which is vital for preventing Plantar Fasciitis. In fact, the shoe combines two energy absorption systems, which work together to give a smooth stride. Except for the Lunarlon technology, there is cushioning in the front of the foot, which is implemented through Air Zoom units.
The robust outsole gives good traction. Since it features the Air Zoom cushioning system, it doesn’t need flex grooves for additional cushioning and flexibility
- A high price
- Runs small
- A poor toe box protection
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Are you looking for the best running shoes for supination and plantar fasciitis? Here is what you need! The Saucony Cohesion 9 keeps you satisfied with your stride as it provides the necessary cushioning and support. Besides, the material used in manufacturing the shoe is known as XT-600. It is highly durable.
The distinctive feature of the shoe is a durable yet breathable upper. Durability is achieved thanks to the extra synthetic fabric layer, whereas a standard mesh fabric gives great ventilation.
The IMEVA midsole ensures perfect responsiveness and a decent stability. However, this material is less shock absorbing. The heel cup provides a tight heel fit.
Also, the rubber outsole is very durable but in the meantime, it is lightweight and protective.
- A high price
- May run small
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The brand ASICS promotes a healthy lifestyle and it manufactures the performance-driven shoes, which help to achieve all desired goals. This model isn’t an exception.
The shoe combines a bunch of different technologies, which make it a well-balanced and a highly comfortable shoe for a runner with supination.
The upper has a refined open mesh with supportive sewn and seamless overlays. Therefore, the shoe is breathable and supportive. Also, the odor-control ComforDry Sockliner creates a dry and hygienic environment for your toes. Thus, you are able to enjoy your run to the fullest!
On top of that, the FluidRide midsole provides superior cushioning. But that’s not all.
Thanks to the heel and forefoot GEL Cushioning systems, there is additional shock absorption. And the rubber outsole makes the shoe grippy.
- Runs small
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If you have wide feet and high arches, you should wear wide fitting shoes. Brooks Dyad 9 is one of the best for supination and wide feet. This is a stable shoe for neutral runners and underpronation, which also gives great comfort and cushioning. Women with wide feet should go for the width 2E.
The upper is made of synthetic materials, it has many perforations and overlays around the toe area. So, the upper is both breathable and durable. The lace-up closure keeps the foot in its place and the padded tongue and collar together with a removable insole contribute to the overall comfort and prevent blisters.
Besides, amazing stability and cushioning are the distinctive features of this model. A BioMogo DNA midsole provides efficient cushioning, whereas dual arch pods and a heel segmented crash pad ensure smooth transitions and a good stability.
As for the outsole, it is made of a blown rubber, which is cushy, grippy, and lightweight.
- Runs narrow
- It may be tight across the ball of the foot
What to Look for When Choosing Running Shoes for Supination: General Guide
Underpronation may be a challenge sometimes but if you take a serious approach towards the choice of the right shoes for you, it won’t be a problem. The shoes should be flexible and lightweight, yet supportive. Here are factors you should consider before buying.
- Arch Support
People with high arches tend to have supination. So, in order to run or walk without any pain, your shoes should ensure good arch support. As ankles tend to roll inward, the shoe should secure the ankles and keep them more rigid. In short, appropriate arch support will alleviate the pain, put on arches and help to prevent injuries.
- Cushioning & Padding
Cushioning is vital as it promotes smooth transitions during the stride and absorbs shock. Make sure the shoe has a midsole, which provides enough cushioning and there should be much padding on the tongue and the collar. Padding in the heel area will absorb strain, put on the foot with every stride.
Besides, the base should be broad and flexible so that your weight is distributed evenly.
Comfort is paramount for people with supination because the shoes shouldn’t aggravate the problem. The shoes shouldn’t be too narrow or too wide, the toe box should be wide enough for your toes to feel comfortable. The lace-up should be easy and it should give you a snug fit. It’s better to have a good heel counter and a flexible yet grippy outsole. As for the upper, the synthetic upper with many perforations is the ultimate choice because it is both durable and breathable.
Even if the shoe gives good comfort and cushioning but lacks breathability, it won’t be appropriate for you. The right materials, used on the upper, should ensure the maximum ventilation within the shoe so that sweat isn’t accumulated and you don’t have blisters and don’t experience discomfort.
If you have supination, you know that the problem of the worn out outer wedges of the shoes is quite common. So, you should replace the shoe with a new one once you’ve noticed this sign. However, it may be pricey, so you should find the pair, which will be durable enough to withstand short and long-distance running for some period of time. Consider the upper of the shoe, it should be meshed and have synthetic overlays, which make the shoe more supportive and more durable. Also, the dual-density midsole and a carbon rubber outsole make the shoe more durable.
You get a healthy running experience only when the shoe fits you well and runs true to size. If you have wide feet, go for the shoes with the increased width, and make sure the shoe isn’t too tight or loose.
You should choose the shoes, which work perfectly for your condition and they should be specifically designed for running because walking or Crossfit shoes have other functions.
What Is Supination?
Supination refers to the description of the rolling motion of the heels and the feet during the gait cycle. Supination (aka underpronation) means that the foot rolls outward and the feet don’t roll inward enough after landing on the ground. This condition puts much stress on the underneath or outside edges of the foot. Eventually, it may lead to different leg pains: spraining or rolling the ankle, developing clawed toes, Achilles tendinitis, Plantar Fasciitis, shin splints. All these pains trigger general weakness and instability of the ankles. And weak ankles cause posture problems.
Usually, runners with high arches and people with tight Achilles tendons are at the greatest risk of supination because they carry all their weight on the outer edge of the foot.
Signs You Suffer From Supination
There are certain signs which point out the supination problem:
- Frequently rolling or spraining ankles.
- Such issues as Plantar Fasciitis, Achilles tendinitis, clawed toes cause this problem.
- Ankle pain and pain in the ball of the foot.
- Outer wedges of the shoes wear out quickly.
- Throbbing and weakness during walking or running.
- Swelling of the ankles, feet, and heels.
Causes Of Supination
There are several problems of supination:
- Genetics (the length of the legs, curvature of the arches, ankle stability, the width of the feet).
- Walking on flat surfaces.
- Wearing unsupportive, worn-out shoes.
- Poor posture.
- Old injuries, which cause instability (ankle sprains, tendon tears, stress fractures in the legs).
- Overexercising or standing on the feet for a long period of time.
- Stiffness and a limited range of motion, which appear due to the age.
- Leg discrepancy (legs have different lengths).
- A sedentary lifestyle.
- Loose ligaments or loss of cartilage in the joints of the feet or ankles.
Are There Serious Concerns With Supination?
If you have supination, it means that you may suffer from repetitive injuries. These injuries weaken the feet and lead to many sprains. Also, supination may lead to Achilles tendonitis, outer thigh pain, and swollen painful knees.
How To Avoid Injuries And Get Ready For The Run
If there are any signs of supination, then you should undergo a certain treatment. The treatment involves improving the physical form and wearing supportive shoes with inserts. Besides, exercises for supination may be beneficial. Consider the following ways to avoid injuries and change the condition:
- Choose The Running Shoes Carefully
If you have high arches and your pronation is severe, go for the shoes, which have been designed for high arches. They have enough padding in the heel area and they support the arches so that the stride is not so painful. Besides, these shoes have extra cushioning, which is vital for shock absorption.
- Don’t Stay On Your Feet For A Long Time
If you stay on your feet for a long time, it may lead to inflammation and increase the foot pain you experience. Thus, always take short breaks each time you feel the tension on your feet.
- Do The Sequence Of Procedures To Alleviate Pain
Once you’ve felt the pain, rest your feet, then cool them for several minutes. Then, apply a compression bandage, and then raise the foot significantly. This sequence of actions will help you to relieve pain.
- Do The Exercises
Strengthen and stretch your feet in order to prevent injuries and alleviate pain. Here are some examples:
- Jumping rope is an effective warm-up activity.
- Calf and Achilles tendon stretch will relieve the tension.
How to do it:
Stay straight in front of the wall, put your hands on the wall. Step one leg back a few centimeters behind you. Then, keep your back leg straight as you bend the front knee until you feel a stretch along your back leg’s calf muscle and along the back of the ankle.
- Plantar fascia stretch relieves the stress, put on the ligament, called the plantar fascia (connects the heel and toes).
How to do it:
Sit on a chair, cross the right ankle above the left knee. Take the toes with the right hand and pull them back toward the front of the ankle. Hold for several seconds and then repeat the same procedure with the other leg.
- Tie Your Laces Correctly
This insignificant detail may cause foot pain if you do it in a wrong way. The laces may alleviate the pressure, put on the foot, so you should lace your running shoes correctly. Here is an example.
The Difference Between Men’s And Women’s Running Shoes
The human feet have their own width and sizes, which depend on the gender, genetics, and other factors. It may sound like a marketing trick, but men and women do have different needs for running. Thus, the running shoes for men and women have some differences and these sneakers should adapt to men’s and women’s feet.
- Heel To Toe Shape
Naturally, men’s feet are larger and wider that is why the shoe is usually wide the whole way down. As for women, their running shoes are wide in the toe box and narrow at the heel. But people, who suffer from supination, should choose the models with the increased width so that they feel comfortable from the heel to toe. If the shoe is too narrow, it can lead to injuries.
On average, men weigh 15% more than women. So, more weight is put on the shoes with every step. The fact that women weigh less allows the brands to create the shoes with a softer midsole. But this may cause a shorter lifespan. Besides, the women’s shoes may have deeper flex grooves in the forefoot area to enhance flexibility. Women need it because their low body mass makes it harder to flex the midsole, so flex grooves help with it.
- Style And Materials
Manufacturers may use different materials for men’s and women’s running shoes. Thus, they add extra support in the shoe because women pronate more than men due to the wider Q-angles (the angle of incidence of the quad muscle relative to the kneecap). Also, the female version is lighter, so different materials are used in the upper, the midsole, and the outsole. On top of that, sneakers for women come in a wider range of colors and styles.
Shoe Types For Supination
Supination has different degrees of severity, so you should choose between different types of shoes.
- Neutral Cushioning Shoes
These shoes are perfect for athletes with high arches. The shoes have much midsole padding but they lack medial backings. The sole is padded so it gives additional shock absorption.
- Movement Control Shoes
These shoes are suitable for moderate and serious pronators. They give additional backing and sturdiness. It is relevant for long-distance runners.
- Solidity Shoes
The shoes feature wonderful midsole padding and medial backing. People with medium arches should go for these shoes.
- Minimalist Shoes
Running barefoot is recommended for people with supination because running barefoot strengthens the foot muscles and improves natural shock absorption capabilities. So, these shoes give a barefoot feeling.
Which Inserts To Choose
Special shoes, designed for supination, maximize pronation. But if you want to relieve pain and get additional support, you may use insoles for supination. If you can’t find the shoes you need or the bought pair lacks cushioning or support, you may use different insoles to increase pronation.
These insoles don’t correct underponation, all they can do is to provide the necessary cushion and support so that you don’t suffer from the adverse effects of your stride. Here are some types of inserts you may consider:
- Orthotic inserts
- Inserts to lift the heels (deep heel cups)
- Lateral insoles that stop foot rolling
Orthotic inserts are corrective in nature and they ensure good arch support. Besides, they may feature a lifted heel to control the rolling-forward motion of the foot. These inserts take pressure off the small toes and that is why the ankle is stabilized. If your ankles are stable, then the risk of the injuries is reduced and there is no knee or back pain. Besides, these insoles may improve comfort if you stand on your feet for long periods, reduce heel pain and relieve low back pain.
The inserts, which are used to lift the heels, are beneficial for people with heel spurs and with leg length inequalities. They recover the systemic function of the plant of the foot and the normal contour muscle. They adapt to the height.
Lateral inserts provide additional stability because they stabilize the heel to keep your foot from rolling in or out.
On top of that, when you choose the insert, you should consider two factors: the length of the insert and its level of support. If you replace the entire insole of the shoes, then you should go for a full-length insole. But if you want to get additional cushioning in the heel area, you may add a three-quarter to the existing insole of the shoes.
As for the necessary support, it should be either semi-rigid or cushioned. A semi-rigid support provides both firm support and flexibility, a cushioned support gives you added shock absorption and allows free flexion. Never choose a rigid arch support because it limits your flexion and it isn’t appropriate for supination.
- Can These Insoles Be Used For All Shoe Types?
Yes, you may use these insoles for all shoe types. However, it is recommended to buy two different pairs of insoles because the supination insoles, designed for running, have a different construction so that they can withdraw any impact, put on the feet during running.
- Is There Any Difference Between Ordinary And Premium Insoles?
Yes, there is a significant difference between these insoles and the price is only one of them. Actually, the premium insoles are more qualitative so that they have a longer lifespan. Also, they provide better cushioning and better protection from the forces of running. Besides, they have anti-microbial treatments to prevent foot odor.
Thus, supination is a condition, which should be evaluated by the podiatrist and treated with all possible means. If you are a runner and have this condition, you should take care of your feet, don’t put much pressure on your feet and choose the best running shoes for you. Besides, if you require additional support or cushioning, you may use insoles for supination, which have many benefits.
The trustworthy brands and their models are listed above. We recommend buying Brooks Ghost 9 for men due to the several reasons:
- It’s been designed for neutral runners and underpronators.
- The shoe provides great ventilation thanks to the mesh upper, which is both flexible and breathable.
- The plush tongue and the collar increase comfort and a removable foam insole allows you to use the necessary insert for supination if you need it.
- The midsole, which features BioMogo DNA technology, gives superior cushioning, which is vital for men with supination. Also, shock absorption is ensured by a segmented crash pad and a high level of flexibility is provided by flex grooves on the soft blown rubber outsole.
As for women, ASICS GEL-Cumulus 16 is your ultimate choice due to the following reasons:
- It is the most well-balanced shoe for people with supination because it is lightweight and cushy.
- A breathable upper and a ComforDry sockliner make the foot feel comfortable and dry.
- The shoe features a FluidRide midsole, which has great cushioning properties with reduced weight and superior durability.
- GEL Cushioning systems, used in the heel and forefoot areas, provide additional shock absorption.
- A rubber outsole gives stability and traction.
Use this information to make the final choice and buy smart footwear, which will help you to cope with supination.
Then, short-distance and long-distance running, running on different types of terrain (flat, rocky) will become a wonderful experience for you and an excellent opportunity to improve your physical and emotional health.