With the best running shoes for supination, you can rack up the miles knowing your feet are properly supported, helping avoid any injuries that might hinder your training.
Supination — also known as underpronation — refers to the tendency to run with your weight landing on the outside of your foot. This means you are less likely to absorb the full impact of each stride. If ignored, supination can lead to a higher risk of injury for runners, regardless of whether you are on roads, trails or one of the best treadmills.
But how do running shoes for supination differ from other types of trainers?
“Anything too flexible or soft will lead to early fatigue on the outer border of the outsole – then the danger of injuries will increase,” musculoskeletal podiatrist Anne-Marie O’Connor told Live Science. “A lower offset or drop is advisable to aid a fuller foot contact and the thicker midsole of a maximalist trainer is ideal. This will help with the midfoot advised running technique and also aid shock attenuation.”
If you’re a supinated runner — or need some footwear with extra support for your runs — we’ve got you covered. At Live Science, we’ve tested a range of running shoes for supination to bring you a round-up of the best picks for a range of budgets and runners. Whether you’re just starting out or training for your tenth marathon, scroll down for our round-up.
Best running shoes for supination
The Saucony Ride 16 is a brilliant neutral running shoe for everyday wear, excelling during endurance sessions, base runs and easy miles. What we like most is how, surrounded by carbon plates and other eye-catching innovations, Saucony has kept things simple, and executed it excellently.
With an ample PWRRUN foam stack at the heel and flared midsole around the forefoot, it offers a soft ride that made us feel comfortable and confident in every stride. It’s firm enough to push the pace on anything over 10km, and beginners will be able to wear these for all sorts of runs. However, athletics veterans will definitely want a separate, more responsive shoe for intervals and speed work.
The most notable difference between the Ride 15's and Ride 16's is a slightly thicker, higher quality mesh in the upper, which feels slightly more durable than the Ride 15’s. But it keeps its predecessor’s cushioned PWRRUN midsole, deep-lying footbed and upper straps that lock even narrow feet in place.
- Read our full Saucony Ride 16 review
Wearing Brooks Glycerin 20 is like having your feet smothered in cotton wool. This creates a luxurious, cushioned fit but makes for a less responsive, tactile ride. Whether this is the shoe for you really depends on whether you like a soft, snug fit to keep you cozy during everyday runs and walks or if you prefer something light and speedy for faster workouts. The Glycerin 20 is the slipper of the running world.
he Glycerin 20 is not going to win any beauty competitions. It has a lack of streamlining and is rather chunky in design. And although there is a breathable upper mesh, in hot weather the shoe does feel quite cumbersome.
That being said, it has a redesigned midsole and outsole offering a wider toe box. But this extra toe wriggle room is offset by the intense cushioning making it feel like your feet are being held in place by four walls of pillows.
- Read our full Brooks Glycerin 20 review
Asics has boldly claimed the Gel Nimbus 25 to be “the most comfortable shoe in the world”. Packing in 20% more cushioning than its predecessor in the midsole, it’s certainly a comfortable shoe that’s ideal for relaxed recovery runs and longer distances.
It fits true-to-size, which is always a good thing when buying online, and the design feels a lot more modern than previous iterations.
The Gel Nimbus 25 also benefits from Asics’ new PureGEL™ technology in the rearfoot. This is designed to create smoother transitions during your stride and provide more impact absorption.
Overall, we think the Asics Gel Nimbus 25 is a great daily sneaker for relaxing and easy runs. However, all the additional cushioning means it lacks the versatility for speedier sessions, so it’s by no means a race day shoe. Because it’s a new release, you’ll also pay the price for it.
- Read our full Asics Gel Nimbus 25 review
Unlike many running shoes on the market, the adidas Ultraboost 22 has been designed for women – rather than just being a shrunken-down version of a men’s shoe. Drawing from an enormous data set of more than one million feet, a female Adidas team found distinct differences between male and female feet, with women on average displaying a thinner heel and shorter instep. So, it has adjusted the design accordingly.
Our tester approved the changes, finding this latest iteration of the Ultraboost series felt snug and form-fitting, without ever becoming uncomfortably tight.
The Continental rubber outsole offers brilliant grip, too – after all, if it’s good enough for tires, shoe tread should be a walk (or should we say jog) in the park. And the shoes are also among the cream of the crop when it comes to cushioning, with the Adidas Boost foam providing a soft, bouncy ride. You can feel the 22mm of cushioning in the heel, and the 10mm drop helps your foot move through the heel-to-toe transition smoothly.
What the adidas Ultraboost 24 isn’t is a fast shoe. While we found the cushioning soft and comfortable, we didn’t get much energy return from them. Instead, this pair is best kept for longer distances and easy runs – something they do brilliantly.
- Read our full adidas Ultraboost 22 review
There’s a lot to like about the Nike Air Zoom Structure 24: they’re a neutral running shoe with ample cushioning to keep your joints feeling fresh on mid-long distance runs and have plenty of padding around the heel to provide a plush ride. This padding increases the weight of the shoe to a far-from-sprightly 11oz/312g, so we found they didn’t feel nimble enough for faster runs. But, as an everyday shoe for longer distances and easy kilometers, they performed admirably.
The midsole rises around the sides of the foot, particularly the medial arch, to prevent pronation and supination, and the Dynamic Fit lacing system wrapped effectively around our feet to lock them into place, leaving us feeling supported.
The Air Zoom unit in the forefoot of the midsole may split opinion. Designed to offer a more responsive run, we found it felt somewhat lumpy. And, while this wasn’t overly noticeable and didn’t impact our running performance, it did bring the shoe’s overall comfort score down.
What did earn the Structure 24 brownie points was its versatility. While shorter runs and speedwork aren’t its strong points, nigh on everything else is; from distance sessions to recovery runs to easy kilometers. We even found ourselves donning them for everyday wear, thanks to their appealingly minimalist monochrome design.
So, if it’s a jack-of-all-trades you’re after, look no further.
- Read our full Nike Air Zoom Structure 24 review
The 1080 sneakers are incredibly popular with all kinds of runners – and the latest version of the shoes features some nice little tweaks. The sneakers now have Fresh Foam X packed into the midsole – instead of the old Fresh Foam material – which makes them feel even springier and softer underfoot. There's also a new, breathable Hypoknit upper, which is perfect for hotter days.
The v12s are a lot roomier than their predecessors, which has divided opinion. People with narrow feet find that there is too much room in the toe box, but wide-footed runners will appreciate the extra space.
There's also a softer heel counter, which has replaced the hard plastic design of the previous shoe. Runners report that this allows them to run blister-free but still provides enough grip so that there's no slippage.
These shoes have a cult following for a reason; they're perfect for speedy 5K runs or longer, laid-back sessions. And to top it all off, they look pretty stylish too.
- Read our full New Balance Fresh Foam X 1080v12 review
Adidas redesigned the midsole of the Ultraboost Light to use a new foam that’s 30% lighter than the Boost used on the Ultraboost 22, and it improves the ride of the shoe considerably. The Ultraboost Light is still not a lightweight speedster, but feels more nimble underfoot and it works well for easy runs.
It’s also a durable shoe with an excellent outsole that grips well in all conditions, and it’s better-looking than most running shoes, so you can wear it when not training as well. You pay a high price for the Ultraboost name and look, but you’ll get a good return on your investment in how long the shoe lasts.
The Light BOOST foam takes a couple of runs to break in and is a little firmer than the plush materials used in shoes like the Nike Invincible 3 or Asics Gel-Nimbus 25. This does mean the Ultraboost Light is less comfortable than those shoes, but it does have a more snappy ride because of the Linear Energy Push system in the shoe—a plastic shank that pushes you onto your toes with each stride.
- Read our full Adidas UltraBoost Light review
Thanks to the giant stack of bouncy ZoomX foam in its midsole, the Nike Invincible 3 delivers one of the most comfortable and enjoyable rides you can get from any cushioned shoe. It’s very soft and protects the legs throughout even your longest runs, while having enough spring that you don’t feel like you’re sinking into the midsole foam too much.
It’s not a shoe we’d class as particularly versatile because it’s a bit bulky for fast running, but the Invincible 3 will help you bounce merrily through your easy daily training, and it’s great for longer runs too thanks to the amount of protective cushioning underfoot.
The only concerns we have with the Invincible 3 are that its new heel design can be a little loose and start to rub during runs, and also that it’s not the most stable shoe because of the high, soft midsole. The stability has been improved a little on the third version of the shoe which has a wider base and a redesigned heel clip to cradle the foot better, but it’s still a more wobbly shoe than other cushioned options.
- Read our full Nike Invincible 3 review
Asics have updated and improved their offering in the Gel-Cumulus 25. Not quite as popular as the Asics Gel-Nimbus but a little cheaper with fine technology in the mid sole for cushioned foot-strike. They are none the worse for less AHAR PLUS outsole rubber and give a responsive feel to everyday running.
The lightness of this model outdoes the previous version by approximately 0.3oz/ 10g each shoe but has less in the way of outsole rubber. The mesh upper remains the same mix of mesh and canvas and does the job of keeping the upper foot cool on hot days and more intense training sessions.
The construction of the outsole has changed since the Gel-Cumulus 24. There is less overall outsole rubber but this is placed strategically at the heel sides and toe areas rather than all over.
If you are searching for a lightweight alternative to keep you injury-free and comfortable, look no further than the Asics Gel Cumulus 25.
- Read our full Asics Gel-Cumulus 25 review
The 40th edition of the Nike Pegasus stays true to its roots in being a versatile daily trainer that will work well for a wide range of runners. It’s not the most exciting shoe in the world, but the midsole is durable, stable and comfortable, and has enough punch for faster runs as well, even if the Pegasus 40 is not an out-and-out speed shoe.
We were impressed with the outsole on the shoe too, which offers grip in wet and dry conditions and can also handle light trails, if you like to dive off-road at times during your runs. The Pegasus 40 also looks good when you’re not running, which is far from always the case with running shoes.
As ever with the Pegasus, the 40 is pretty good value for money too, though the best bang for your buck might come from seeking a deal on the older Pegasus 39, which is very similar to the new shoe aside from some minor tweaks to the upper.
- Read our full Nike Pegasus 40 review
The Hoka Mach X uses some of the top foams and technology at Hoka’s disposal to create a versatile option that is comfortable for easy runs and fast enough for speed sessions. It can work as a cheaper and more stable alternative to the springy carbon-plated shoes that have become the go-to racing option for many runners, but the Mach X is best-suited to tackling a variety of daily training.
In the midsole Hoka has used two foams—a soft PEBA-based top layer adds bounce while the firmer EVA bottom layer creates stability and increases durability. Sandwiched between the foams is a plastic plate, which adds pop without being as stiff and uncomfortable as a carbon plate.
Some other plated trainers offer more speed than the Hoka Mach X, like the Saucony Endorphin Speed 3 and Adidas Boston 12, but it is a bit more comfortable than those shoes for runs at relaxed paces, especially for newer runners perhaps trying out a plated shoe for the first time.
- Read our full Hoka Mach X review
As the name suggests Brooks Levitate Stealthfit 6 are light and bouncy but also fit snugly, owing to their sleek design. Not everyone will be a fan of their wraparound upper and stripped back support but for runners looking for simplicity they are an effective, responsive shoe, great for speed work as well as long easy runs.
Brooks Levitate Stealthfit 6 ticks a lot of boxes. Fashionable design, solid support and a reliable all rounder for speed work and endurance miles. The responsive midsole has plenty of bounce and the wraparound upper keeps your feet and ankles firmly in place.
Those with wider feet or in need or greater arch support may not warm to this neutral shoe but for those looking for a versatile everyday training shoe which fits like a sock, this is a real winner. And one thing is for sure. When wearing these shoes you will be the envy of all fellow runners because they look so darn cool.
Runners who prefer a highly cushioned shoe may find their feet sore on longer runs butthose who prefer a sleek minimalist design will relish the simplicity of the shoe. Just slip your feet in and go.
- Read our full Brooks Levitate Stealthfit Review
How we test
How do we test the best running shoes for supination at Live Science?
We got our feet into each pair listed and put them through their paces, so we can say with confidence which ones are the best running shoes for supination.
Over the course of a few weeks, the shoes were tasked with keeping our testing team comfortable and supported through easy kilometers, distance runs, speedwork, sprint intervals, fast-paced 5Ks and more. The Brooks Glycerin 19 even saw one of our testers through a marathon.
The running shoes were rated on their build and cushioning, design and upper, outsole and performance, with any innovations or key features boasted by the brand also put on trial. Their performance in each of these areas was used to determine a final rating out of five stars, and decide which pair earned the title of best running shoes for supination.
Frequently asked questions
What is supination?
Supination (or underpronation) of the foot is where the ankle rolls outwards, putting greater stress on the outer edge of the foot with each step. However, being Live Science, we wanted a more technical explanation. So, we asked musculoskeletal podiatrist Anne-Marie O’Connor for a detailed definition.
“Supination of the foot and ankle occurs at the subtalar joint, which controls the movement of supination and pronation,” she says. (You can learn more about these terms through our feature on supination vs pronation.)
She adds: “Supination is when the foot is inverted to the ankle. A supinated foot profile is when the subtalar joint has a lack of range into pronation, so the foot is generally high arched and rigid. The forces on the feet are therefore generally on the outer edges”.
How common is supination of the ankle?
To find out if you experience supination of the ankle, most running shops will perform a gait analysis in store by having you jog on a treadmill or perform a squat then analyzing your form. However, O’Connor said supinated running mechanics aren’t particularly common.
“A properly defined supinated (cavoid) foot type where the foot has minimal or underpronation, is rare, (affecting) only 10% of the population,” she said.
“It is possible to have a very high arched foot that has adequate pronation or overpronation, not all high arched foot types have underpronation or can be described as a 'supinated' or cavoid foot type.”
What injuries can supination cause?
Running with the feet in a supinated position can lead to an increased chance of injury, O’Connor said.
“If the foot has a tendency to stay in the supinated position and there is a lack of pronation or underpronation, it means the foot will have less propensity to absorb shock,” she said. “This is because the forces when running will be on the outer border of the foot when landing, and they will stay on the outer border through the whole of the loading phase of running. The surface area of loading will be on the heel of the outer border of the foot and the outside of the forefoot.
“This is where the runner can have injuries; the heel fat pad, planterfasciitus and metatarsal stress fractures of the foot. Common injuries higher up the chain will include lateral knee and ITB friction syndrome.
“This foot type is more likely to get injuries, so form can be altered to prevent excessive loading by adapting a midfoot strike and a higher cadence. This will aid efficiency.”
You can find out how to train for a midfoot strike with our feature on correct running foot placement.
Our Expert
Anne-Marie O'Connor is one of the UK’s leading Musculoskeletal Podiatrists providing podiatric care and gait analysis to patients of all ages, from children with walking concerns, recreational and elite sports enthusiasts, pre/post-surgery pain and dysfunction during walking and sporting activities to older people with degenerative foot pain.
