Overpronate when you run? These shoes can help
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Long gone are the days of clunky, rigid, stability running shoes. With new designs and cushioning materials, supportive running shoes for overpronators and runners with flat feet or low arches can help you feel more comfortable as you run, while reducing the chance of an injury.
Just over 50% of runners overpronate, so a large number of the best running shoes are built as stability and support shoes. Previously, tech built into the shoes' midsoles on the medial of the shoe, called 'medial posts' or 'rails', helped to steer the foot, mitigating the risk of injury caused by excessive inward-rolling.
In recent years, brands have started moving away from traditional medial posts and started to rely on geometry to provide stability. Stability shoes also tend to have a higher density foam on the inside of the midsole to provide extra structure, as well as support near the big toe, under the ball of the foot and on the inside of the heel.
Who should wear overpronation running shoes?
Everyone has their own running style, but these tend to be categorised according to three types of pronation:
Supination: When the landing foot rolls to the outer edge
Overpronation: When the landing foot rolls inward
Neutral: When no significant rolling occurs
Trainers built with overpronation support are most suitable for runners who roll their feet inwards 'excessively' during running, and push off with their big toe. A level of natural pronation is normal, but excessive pronation is typically associated with a roll angle of more than 15 degrees, explains Emily Codd, validation sport scientist and product analyst at INCUS Performance.
How do you know if you need overpronation running shoes?
Research by Asics has found that over a third of UK runners do not know their running style, despite running at least 2km per week, with 68% of 5,000 respondents having never had a gait analysis.
Seeing a running specialist to get a gait analysis is an easy process – you'll simply run on a treadmill while being filmed, so that the footage can be replayed in slow motion to analyse your footfall and the interaction with the ground.
Runners who overpronate will typically see wear on the sole at the ball of the foot and on the inside of the foot near the toes.
What to look for in an overpronation running shoe
Comfort
A properly fitting running shoe should feel snug yet comfortable, leaving your midfoot feeling supported but not constricted. The toe box should have enough room for your toes to move freely, with about a thumb’s width of space between your longest toe and the shoe’s front. The shoe should provide even cushioning underfoot, ensuring support and shock absorption. Overall, it should feel like a natural extension of your foot, free from pinching or pressure points.
Cushioning
Over time, shoe design has trended toward the maximalist, prioritising extensive underfoot padding and cushioning. Advancements in foam technology, particularly regarding weight, have enabled shoe engineers to incorporate more foam into running shoes without adding extra heft.
Shoes with thicker padding and a larger stack height – how tall the midsole padding is – adds comfort but can also impact your stability. Taller shoes (those with 36mm of padding or more) tend to be squishier, making them less stable. Shoes with lower stack heights (32mm or less in the heel) provide a closer-to-the-ground feel and better feedback.
For runners who need stability but prefer a taller, more cushioned shoe, it’s crucial to find options with a wide, stable platform. Look for shoes that offer robust support features, such as raised sidewalls and wide, exaggerated soles, particularly under the heel, to ensure optimal stability and comfort.
Type of running
When shopping for running shoes, you should always look for a pair that fits the kind of run you regularly take. Are you running for fitness or for speed? Do you normally take short or long runs? Are you running on trails or pavement? Are you in training, alternating between pushing yourself and recovery runs?
Many shoes, including stability shoes, are designed with specific types of runners in mind. Their weight, geometry, and fit can all be optimised to fit specific needs. For example, lighter shoes with a curved 'rocker' midsole are suited to faster, uptempo running. Heavier shoes with more padding, on the other hand, provide the comfort and durability that you want on a daily training run.
How we test
All of our selections below have been rigorously put through their paces by the Runner’s World editors and our wider team of wear testers. Our testing process includes exhaustive market research, analysis of user feedback, and consultations with industry experts. The final line up was selected by our e-commerce editor Ali Ball, combining feedback from the Runner’s World editors and wear testing team with her personal experience in this comprehensive guide to the best overpronation running shoes for every kind of runner.
11 best overpronation running shoes in 2024
If you run day in and day out, it pays off to keep a solid daily trainer like the Adrenaline GTS 23 in your arsenal. This workhorse of a shoe can pound the pavement, racking up miles while keeping your feet comfortable.
Brooks’s secret ingredient to add stability to its shoes is the GuideRail feature, which adds extra-firm padding in areas that need more support. In addition, the Adrenaline features a wide base to create a stable platform that keeps your feet in line, even on the longest of runs. Underfoot, its ride skews firm, but not in a bad way. As one tester noted, the shoe’s firmness made it feel more stable, while providing 'a responsive energy return'.
Adding to its comfort, a revamped engineered air mesh upper surprised our testers with its remarkably cozy and accommodating fit. One tester says it perfectly: 'The shoe is a reliable workhorse, and I’m glad to have it in the rotation for longer runs.'
> The best On running shoes for the road and trail <
Durability and versatility make the Cloudflyer stand out from other Cloud models, with the Helion sole great at tackling miles off road but also hard-packed trail. Heel strikers will benefit from the deeper drop while the midfoot stability tube keeps overpronation in check. Comfort and support are integral to the design with the moulded heel and wider outsole. Strangely the women's version is one of the lightest stability shoes currently available while the men's is not.
Ideal for long runs when you just want to sink into some cushioning and saunter along at a slow or steady pace. One tester, who is a big fan of sister shoe, the Cloudflow, says the Cloudflyer was the perfect accompaniment. 'I’m a big Cloudflow fan and wear them for everything but I get through them quickly. The Cloudflyer will now run alongside them and take the brunt of my daily miles, saving the Flows for speed, parkrun and racing.'
> The best Hoka running shoes <
Boosting the same stabilising J-Frame as the previous two iterations, the Arahi 7 remains a reliable and comfortable support shoe. Most of the tweaks to the latest model involve the upper, which sees a new flat-knit design to better improve midfoot lockdown. The new design means the upper can be more supportive where needed, and thinner and more breathable in areas that don’t require as much support. Cushioning has once again been added to the tongue, making it the plushest version yet, and there’s a new stretchy dual gusset beneath the lace line to stop the tongue from moving around.
The minimal weight and low cushion profile means the Arahi 7 is slightly firmer but has the benefit of placing the foot closer to the ground, which testers said made for a 'tactile run'.
'This is a very supportive shoe, which although not necessarily a model for racing in, can be used for pretty much all training sessions and lends itself well to runners doing longer miles,' reported one tester.
Coming in both a regular and wide fit, it’s a great all-rounder for most runners. The latest version is particularly snug, though, so we’d recommend going up an entire size from your regular shoe size.
> Read our full Asics Gel-Kayano 30 review <
The Gel-Kayano is one of Asics' longest standing running shoes, and the latest iteration sees some significant changes to the shoe's technology to provide runners with adaptive stability and a new level of comfort. Asics calls this its '4D guidance system', which consists of four factors: width, length, depth and time — the latter being a new addition to help runners reduce time spent in overpronation.
There's 20% more FF Blast Plus cushioning in the midsole for added comfort, which also means the stack height has increased by 4mm. The shoe includes Asics' new PureGel technology too, used in the Gel-Nimbus 25, to provide softer landings and keep the shoe lightweight.
The recycled knitted upper provides breathability but also cradles the foot comfortably ensuring there is limited slippage. This was a particular highlight for one of our testers, who found the stretchy 'buttery soft' mesh upper created a pleasing sensation of 'gently hugging the foot'. Together with the padded heel collar, the shoe offers a secure fit around the achilles.
> Read our full Saucony Guide 17 review <
If you're looking for a reliable workhorse, designed for munching up daily miles, Saucony's Guide 17 fits the bill. And the latest version has had a complete redesign, making it softer and smoother than ever before.
First up, the midsole cushioning has been upgraded to the brand’s PWRUN+ formula, which has a soft underfoot feel while retaining a good level of liveliness. Overall the ride feels smooth and effortless.
There's plenty of structure alongside the plushy interior, too. In fact, the v17 has had an overhaul when it comes to how it provides stability, moving away from medial-based stability methods into new Centre Path Technology. This includes significant sidewalls, a wider base, a rockered design and internal geometry to guide the foot ward.
Our tester found themselves reaching for this when they wanted a trusty stability shoe for the bulk of their miles. They reported a 'slipper-like comfort' as soon as you put them on – and they 'remain just as comfy from the first mile to the last'.
> The best New Balance running shoes <
Drawing inspiration from the ever-popular New Balance Vongo v6, the Fresh Foam X 860 v14 ditches its rigid medial post for an EVA stability plate, which allows for more flexibility without sacrificing support. That creates a balanced and stable ride that serves as a perfect everyday workhorse for runners who need a lot of support. It doesn’t drastically affect the support of the shoe, but it helps make the midsole feel softer.
New for version 14, the 860’s dual-density Fresh Foam midsole now boasts four extra millimeters of padding in the forefoot and slightly less drop. The two layers – soft on top for comfort and firmer below for stability — provide a balance of cushioning and support that is a touch more forgiving than the previous iteration, without feeling squishy-soft.
Rounding out the stable base is a structured engineered mesh upper that further adds to the 860 v14’s supportive nature. The shoe comes in a narrow, standard, wide and extra wide fit, making it a great choice for both lighter and heavier runners.
> The best Nike running shoes <
This everyday hero trainer is for those who need – unsurprisingly – structure and stability. The latest iteration ticks those boxes neatly, with plush cushioning and stability in spades.
The midsole is made from Nike's more standard Cushion 3.0 (rather than premium ZoomX foam) so while you get comfort, you don’t get quite the same peppy ride. But then, the Structure isn’t designed for speed – it’s made for eating up long, slow runs for those who need the enhanced arch support, a substantial heel counter and the sock-like fit that’s certainly provided here. There’s also even more cushioning in that midsole than the previous model. Having said that, the Zoom Air unit in the forefoot offers energy return and propulsion if you pick up the pace.
With its solid construction and a grippy outsole, this is also a seriously durable shoe that should see you through a lot of miles.
> Read our full Brooks Glycerin 21 review <
This cushiony shoe is ideal for runners who love a super spongy feel underfoot. It’s packed with Brook’s new and supremely soft nitrogen-fused DNA Loft v3 foam, making it the brand’s most cushioned support shoe.
In fact, the latest version has had an additional 2mm of cushioning added to both the men’s and women’s designs. Despite the extra plumpness, though, they don't feel excessively heavy and remain sturdy underfoot. That being said, all that cushioning does distract somewhat from the response of the shoe, with the ride falling somewhere between soft and firm.
Other updates on the GTS 21 include a new engineered warp knit upper, designed to be flexible, accommodating and soft, according to Brooks. In terms of the support elements, you’ve got the same guide rails technology which keeps the striking foot streamlined.
A great shoe for runners looking to cruise along in comfort. One tester who usually requires a wider fit remarked that the standard size 'fit perfectly' but a wider option is available, too.
> The best Saucony running shoes <
An impressive training and racing shoe which combines superfoam bounce with plenty of motion control. Our testers found the PWRRUN PB cushioning 'light and bouncy' and said the shoe performed well during easy half marathon runs, hard parkruns and threshold intervals.
As a stability shoe, the fitting takes a little getting used to and one tester reported the high stack coupled with the 8mm drop was 'initially a bit awkward'. This is due to the support created via a contoured frame starting above the midsole, together with the deep fit to hug the feet, allowing you to sit deeper into the footbed. 'The support is obvious in the shoe and pronation is notably stabilised,' reported one runner. They were also impressed with the grip on wet surfaces and the lightness of the shoe.
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