When you’re dedicated to running you learn to live with a little pain. After all, they say “no pain, no gain” and the joy of heading out in the sunshine can make it all seem worthwhile; especially if you’re hitting a personal best.
Unfortunately, simply putting up with the pain can lead to bigger issues, potentially stopping you from running altogether.
It is estimated that between 5% and 10% of the population suffer from supination, this is significantly less than the number of people who pronate, but both conditions will increase your risk of injury.
Instead, it’s time you discovered the facts about supination and what you can do to prevent injuries occurring.
What Is Supination?
When you walk or run your foot will hit the ground in a specific way. Get up and walk a few steps and you’ll be able to see how your foot strikes the ground. You can also tell by looking at your shoes and which part of the sole wears out first.
If the outer edge of your foot strikes first then you are suffering from supination. As your foot hits the ground it will roll outwards, forcing the outer part of your heel to come into contact with the ground.
This reduces strain on your arch. However, the arch of your foot is designed as a shock absorber; you don’t need to reduce the strain on it. In addition, striking the ground with the outer edge of your foot will cause your ankle to roll outwards; this can increase your risk of ankle and feet injury.
Of course, you’ve always run and walked like this. But, if you continue, without using the right running shoes, you’ll increase the likelihood that your body alignment is wrong; this can result in pain in your feet, knees, hips, and even your back.
The bad news is that supination is usually an inherited trait, although the wrong shoes, injury, or even a sedentary lifestyle can increase the effects of it.
The good news is that wearing the right shoes, particularly the following best running shoes for supination, can help you to avoid long term injuries and issues.
So let’s take a look at what’s on offer!
10 Best Running Shoes For Supination 2020
The following top 10 best running shoes for supination will do more than just improve your gait, they’ll reduce your chances of injury, keep you running as you age, and can even help you to improve your personal best!
ASICS is one of the best-known brands and for good reason. They consistently make high-quality and durable running shoes that will help you to stay comfortable and improve with each run.
The venture 5 is designed to provide comfort and support regardless of what running surface you’re on. This makes it the best option if you like to ix it up; sometimes running on the road and other times on trails.
- Available in an array of sizes including half sizes
- Detachable sock liner
- Gel cushioning for the rear of the foot with AHAR abrasion resistant compound across the shoes
- Reinforced toe box
- Excellent breathability
- Huge color range
- Laces up to ensure a snug fit
- Not waterproof which is an issue if you’re caught out when running
- Can be difficult to clean; especially the mesh upper part
- Can expand if worn for a long time, making it feel sloppy
Mizuno is another well-known manufacturer of high-quality running shoes. The company has been in business for over 20 years; each year sees a new edition of the Wave Rider, their ultimate daily training shoes.
In theory, the Wave Rider 22 is aimed at neutral runners. However, the adaptive upper mesh, surprisingly soft sole, and the articulated heel make it a great option for anyone with supination.
The latest incarnation of the Wave Rider looks very similar to its predecessor; the 21. In fact, there are several areas where the shoes has changed, but, the upgraded cushioning makes the bigger difference; allowing you a softer, less painful run; while continuing to be firm enough to take on any surface.
- Rubber soles for maximum grip and traction
- Cloudwave platform to give soft yet responsive feedback when running
- Midsole has U4ic with a soft heel center
- Adaptive mesh to ensure a perfect fit
- Articulated heel to reduce impact and encourage a neutral strike
- Triple-layered mesh to maximize breathability
- Customers have complained that the sizes are on the small side; make sure you check before you buy
- Limited color options
Adidas is one firm that needs no introduction, they have been making sports gear for many years and are often referred to as one of the best companies in the business.
The Edge Lux is designed as a running shoes for people with supination. It incorporates BOUNCE technology to provide good foot support and even help to correct supination. It also uses a synthetic upper to help retain the shape and structure of your foot as you run, while the upper mesh ensures your foot can breathe.
- Stylish and yet discreet
- Rubber soled for extra traction
- Soft, springy cushion to provide support and added bounce while protecting your feet
- Synthetic upper provides support for your foot
- Not as durable as you would expect
- Generally more expensive than the competition
Under Armour intends to empower athletes across the world with its extensive sportswear collection; the aim is to prepare you for anything.
They have been in business since 1996, the Micro G Assert 7 is a recent offering that should appeal to anyone suffering from supination. It has an EVA midsole to ensure maximum flex and support, keeping your run feeling as natural as possible while gently encouraging a more neutral strike.
The memory foam layer provides an additional cushion which should alleviate pain if you’re already suffering.
- EVA liner running through the sole of the shoes to boost support and cushion the impact
- Supportive foam upper to ensure foot structure is retained
- Mesh upper front for breathability
- Leather overlay to ensure stability and foot support
- Rubber outsole for maximum traction no matter what the surface
- Likely to wear out quicker than you expect
- Tight at the front, which is likely to squeeze your toes together, making it uncomfortable long-distance
You’ve probably heard of Saucony; they’ve been in business for many years and are dedicated to being the market leader in sport’s shoes and clothing accessories. You’ll find their products are consistently high-quality and affordably priced.
The Triumph ISO 5 has an ISOFIT inner sleeve which is designed to stay in place no matter how hard or how far you run; helping to ensure your feet stay comfortable and supported. In effect, the ISOFIT sleeve will adapt to your strike; providing the maximum amount of support for anyone with supination.
It also has a patented Evenrun sole that will really make you feel like you’re floating on air.
- ISOFIT technology to ensure your foot stays where it is supposed to be
- Breathable mesh upper
- Frame heel counter to provide maximum support as you strike the ground
- Patented Evenrun insole to ensure you remain comfortable throughout the run
- Rubber soles for traction
- Can lose grip on the heel, which is an issue when running
- Not water resistant, this is definitely a summer running shoes
The second offering from Under Armour is a great contender for the best running shoes for supination. It is designed specifically to help with supination although it will give excellent support to almost any foot condition.
The Charged Bandit 3 is much more than just an upgraded version of the Charged Bandit 2. This is a shoe that has been re-engineered from the ground up, and it shows. It is both lightweight and stable while offering enough support to help you avoid the pain of supination and even approach a more neutral gait.
In fact, there is an array of new technology under the skin of this running shoe; making it one of the best running shoes on the market; not just one of the best running shoes for supination.
- Excellent choice of colors
- Rubber sole for maximum traction
- Lightweight upper ensures breathability
- Sockliner molds to the foot and protects against microbes
- Charge cushioning midsole with compressed foam ensures you can feel the road while it provides excellent support for supination
- Speedform encourages perfect fit
- Seamless inside to ensure comfort
- It could do with more arch support
Adidas make an impressive array of shoes but this is the perfect option if you have supination and still want to hit the trails. It is a little chunkier than the other shoes on this list but that simply ensures you have the maximum support as you run on the uneven trails around your area.
You’ll find it is very breathable, helping you to wear them every day without being overpowered by the smell of old sweat! The molded insole will contour to your feet while giving excellent impact resistance. No matter what terrain you’re on you’ll find these are supportive and extremely comfortable.
- Breathable, thanks to mesh upper
- Molded rubber soles to give fantastic traction
- Full strategic support for supination; achieved via textile and synthetic overlays across the shoes
- These are not the cheapest option, but they are high-quality
- The outsole lip appears to pull away from the tongue which can be irritating
- Due to the rugged nature of these shoes, the outsole can wear relatively quickly, but that is partly terrain related
Brooks may not be as well known as some of the other contenders on this list but they are definitely worth considering and deserve a place on the best running shoes for supination.
They have been in business for over 100 years, starting with bath and ballet shoes and gradually moving into sports; specifically baseball. It wasn’t until 1972 that the factory started to focus on running shoes, the first ones, called Villanova, came out in 1974.
Since then they have gone from strength to strength, regularly featuring as the best running shoes; despite not being as known a presence as the biggest brands; Nike and Adidas!
- Shock absorbent foam
- Insoles support to prevent supination
- Tongue & collar section thick and soft to help cushion your foot while holding it in position
- Breathable upper mesh
- Extremely lightweight – great for sprinting
- DNA LOFT crash pad incorporated into the heel; providing you with a soft landing every time
- Environmentally friendly construction
- This is only really suitable if you have a high, or perhaps medium height arch
- Toe box section narrower which could cause you comfort issues; depending on the shape of your foot
- Support on the sole is good but not so much around the rest of the shoes
Brooks has managed to get a second offering onto this list and with good reason. The Glycerin 17 is high-quality, durable, and is said to be the ultimate in soft cushioning; although this is a claim made by Brooks.
It has an excellent rubber sole for traction and plenty of support in all the necessary pressure zones; helping to prevent pain, injury and encourage a neutral strike. What is ingenious is the use of 3D orienting technology which removes the discomfort you’ll often get with upper wraps. In fact, the only pressure you’re likely to feel is that generated by your laces; depending on how tight you like them.
- Precise & comfortable fit
- Impressive level of cushioning all around the shoes
- Pressure zones and reinforced areas ensure your foot is comfortable and pain-free on every strike
- Soft lining to maximize comfort
- Flexible and surprisingly light
- 3D print technology
- Not very breathable
- Does wear out quicker than you would hope, especially as the cushioning starts to give and the shoes begins to feel sloppy
Hoka One One is known to be extremely light, allowing you to get the maximum possible speed. This makes them potentially the best shoes for supination and sprinting. Of course, they are still a great option for anyone looking to run a longer distance.
Alongside this, the shoes has an impressive amount of cushioning to protect your feet as you run. In addition, there is a heel bevel to help smooth the movement of your hee and correct the supination; without you needing to think about it.
- Rubber sole for maximum traction
- Plenty of cushioning for support and comfort
- Heel bevel to encourage correct gait
- Breathable and stays cool even on a warm day
- Encourages natural midfoot to toe run style
- Excellent value
- Can actually help with muscle fatigue
- You’ll need to allow plenty of short runs to break the shoes in properly
- Not the best for cold weather due to the stay cool technology
Choosing The Best Running Shoes for Supination
Before you rush out to purchase the best running shoes for supination it is important that you consider all the options. There are several things that you should be aware of before you buy:
Know Your Foot Type
Before you rush out to purchase one of the impressive running shoes for supination on this list, it’s a good idea to verify that you’re suffering from supination. You’ll need to walk and even run a little to assess how your foot hits the ground.
There are three types of foot strike; you need to identify how your foot hits the ground.
As already discussed, if you have high arches and tend to hit the ground with the outer edge of your feet then your stride type is supination. The shoes on this list are perfect for you!
This is the opposite of supination. When your foot hits the ground with the weight on the inner part of your foot; and you probably have small arches.
It is possible to have larger arches but they will fatten as your foot hits the ground. This places excessive pressure on the foot and ankle.
If you stride is neither supination or pronation then you probably have a neutral stride. This is the most efficient and effective way for your foot to hit the ground and is less likely to lead to injury.
Weight Of The Shoes
Lightweight shoes are better if you’re running as they reduce fatigue and increase speed. However, the best running shoes for supination tend to be a little heavier as they have additional support systems and cushioning.
You’ll need to check the weight of your preferred shoes before you buy; it may affect your running abilities.
It is essential that the shoes offers a good level of support to your arches. If you supinate then you’re likely to have medium to high arches. These need to be supported to reduce the risk of pain and injury; it will also encourage you to run with a more neutral strike.
You also need to have a good level of cushioning as this will absorb the shock of every strike. Because you suffer from supination you will feel the force of every strike across the whole of your foot and particularly you outer toes and ankles. This encourages injuries in your ankles and feet; adequate cushioning can help to prevent this from becoming an issue.
Adding all this cushioning can reduce the flexibility of your shoes. This is not a good thing! The more flexible the shoes, the better the spread of each strike will be. This is important to avoid pain and injury.
Flexibility also encourages you o move smoothly from the heel to the toe as you run.
The amount of cushioning is important but you still need to pick a shoes based on the size and style of your feet. For example, if you have a wide toe area you’ll need a shoes that allows your toes room to spread, one that pinches is just going to give you further issues; on top of your supination.
For this reason, it is best to try any shoes on before you purchase them. If you’re ordering online make sure you can easily exchange them if you have an issue.
Most of the running shoes on this list have rubber soles which are designed to boost your traction, regardless of the surface you’re running on. This is important and worth checking before you buy. After all, there is no point correcting your supination if you’re simply going to fall over and hurt yourself!
You need to verify the cost of your preferred shoes and make sure that this is a reasonable budget; based on your earnings and how much you use the shoes.
While support is essential to improve your running and reduce injury; it is also important to consider what is reasonable to spend and buy the best running shoes for supination in accordance with that.
You should spend a few moments considering the reputation of the manufacturer. All the ones on this list are well-established and offer high-quality shoes. There are other options available that may appear attractive but might not be as good value as they appear to be.
Check the reputation of the manufacturer online and on social media sites to ensure you are choosing a shoes that will last you, and give you the support you need.
There is a shoes out there for you to help you deal with supination and create a more neutral strike. All you have to do is take a few moments to consider the options and then choose the right one for you.
You may not have experienced any pain yet, but, if you have supination it is likely that you will at some point in the future. By choosing one of the best running shoes for supination today, you can avoid having issues in the future.
The gift and ability to walk and run is too great to miss out on; make the most of your feet and get them the protection they need and deserve; while improving the enjoyment you feel every run.