If ankle injuries keep knocking you off your stride, you may want to consider investing in a good pair of running shoes for supination.
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 at home on a treadmill.
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 to bring you a round-up of what we think are 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 of the best running shoes for supination.
The quick list
See the quick list below for a summary of our favorite running shoes, or scroll further down for more detailed reviews of each product.
Best overall
This neutral running shoe won us over with its comfortable fit, excellent foot support, durability, and great running performance — and it is reasonably priced, too.
Best for newcomers
With its extra cushioning and soft, snug fit, this running shoe is a great option for beginners — experienced runners may not be keen on its chunky design, though.
Best for women
Designed specifically for female feet, this neutral running shoe impressed us with its comfortable fit, excellent outsole grip and colorful looks.
Best comfort
With its lightweight build, excellent cushioning and responsive feel, this running shoe will shield your feet from strains and injuries — and it is relatively affordable, too.
Best all-rounder
Comfortable for easy runs and fast enough for speed sessions, this flagship Hoka running shoe is the go-to racing option for runners worldwide.
Best for wide feet
This stylish and durable running shoe offers more room in the toe box than most other models on the market, making it a great option for wide-footed runners.
The best running shoes we recommend in 2024
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The best running shoes for supination overall
✅ You want a running shoe that can do it all: It performs well no matter the workout type.
✅ You prioritize comfort and stability: This shoe is designed to help shield your feet from strains and blisters.
✅ You want good value for money: It costs less than $75.
❌ You want a racing shoe: It is not as responsive as some of the more premium models.
❌ You want to keep up with the trends: It is an old model, and it offers a relatively basic design.
The Saucony Ride 16 scores 4.5 out of a possible five stars from more than 460 reviews on Amazon, with 71% of reviewers giving it the full five stars. Reviews praise the shoe’s comfort and fit. As one user said, "they fit like a glove and have a ton of support. You really feel like you're running on a cloud."
The Saucony Ride 16 is a great neutral running shoe, just as good for everyday wear as it is for sweaty endurance sessions, short sprints and easy jogs. What we like most is how, surrounded by carbon plates and other eye-catching innovations, Saucony has kept things simple, and executed it excellently — which is why we gave it a hefty 4.5 stars in our Saucony Ride 16 review.
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.
The Saucony Ride 16 is relatively affordable, too. As a relatively old model, it tends to cost less than $75, and it is often discounted on Amazon and other major retailers.
- Read our full Saucony Ride 16 review
Best running shoes for newcomers
✅ You prioritize stability over responsiveness: This shoe will keep your foot securely in place.
✅ You need extra toe room: It is suitable for wide-footed runners.
❌ You want a racing shoe: It is bulkier and less responsive than other shoes in this guide.
❌ You want a lightweight shoe: It comes with a relatively heavy underfoot.
The Brooks Glycerin 20 score 4.5 out of 5 stars on the Brooks website, with 77% of users giving it a full five stars. Positive reviews praise this running shoe for its great cushioning, resilient sole and value for money. However, some users disagree on the fit and sizing.
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, which is why it may be a great option for beginners or people who are on their feet all day.
During our Brooks Glycerin 20 review, we were also impressed by the grip and durability of this running shoe. We did not like its looks, though. The Glycerin 20 does not have streamlining and is rather chunky and basic in design. And although there is a breathable upper mesh, in hot weather the shoe does feel quite cumbersome.
That being said, it comes with a wider toe box, thanks to a redesigned midsole and outsole. 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
Best running shoes for women
✅ Regular women's running shoes do not fit you well: This shoe was designed with female anatomy in mind.
✅ You run in challenging outdoor conditions: Its sole boasts excellent grip and durability.
❌ You want a racing shoe: It lacks the responsiveness needed for fast runs.
❌ You are on a budget: It can cost as much as $150.
The adidas Women’s Ultraboost 22 receives a 4.7 star rating from user reviews left on the adidas website. Many buyers say they like the generous levels of cushioning for jobs where they’re on their feet for long periods, and others say they like the look and fit of the shoes. Some say they find the large, flared midsole too clunky, but this group is in the minority.
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.
During our Adidas Ultraboost 22 review, we found 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
Best running shoes for wide feet
✅ You tend to run in hot weather: This shoe features a breathable design.
✅ You need a durable shoe with good grip: It will survive a downpour and gravel roads.
❌ You want a racing shoe: It is more suitable for a laid-back run.
❌ You are on a budget: It can cost as much as $140.
The shoes have got 4.7 stars out of five on Amazon, with 77% of users giving it a full five stars. Most customers report that the shoes run true to size, and that they are incredibly comfortable, both during runs and for walking. Some unhappy customers report that they are actually too soft for their liking.
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. During our New Balance Fresh Foam X 1080v12 review, we felt that the wide fit was almost too generous, and we would recommend sizing down by half a size.
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
The best Ultraboost for runners
✅ You do not want to be weighed down: No chunky design or heavy underfoot.
✅ You tend to run in challenging outdoor conditions: Its sole grips exceptionally well.
❌ You want a racing shoe: It is not suitable for speed work.
❌ You need extra cushioning: It may not be as comfortable as other shoes in this guide.
The Ultraboost Light has an average rating of 4.5 out of 5 stars on the Adidas website, with users complimenting its good looks and versatility as a shoe you can wear for running and casual use. Several reviews noted the tight fit around the toe box and many runners were pleased that the shoe is lighter than the Ultraboost 22.
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.
During our Adidas Ultraboost Light review, we found that its 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.
This model is also relatively old, so if you want to keep up with the latest trends, you may want to check out some of the more recent Adidas models.
- Read our full Adidas UltraBoost Light review
Best running shoes for cushioning
✅ You prioritize comfort over stability: It is one of the softest shoes in this guide.
✅ You want spring in your step: It features bouncy ZoomX foam in its midsole.
❌ You are looking for extra support: Not as stable as other shoes in this guide.
❌ You have a narrow hill: This shoe may feel too loose.
The Invincible 3 has an average rating of 4.5 stars out of five from 568 reviews on the Nike website, with runners hailing how comfortable it is and noting that it is a little more stable than the previous versions of the shoe. Some runners did note the added weight as a negative though, and several did say that the new heel design was a little loose so the shoe rubbed during runs.
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.
During our Nike Invincible 3 review, the only concerns we had with this shoe 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.
The Nike Invincible 3 is also on the expensive side.
- Read our full Nike Invincible 3 review
Best running shoes for comfort
✅ You want a lightweight shoe: It will not weigh down your foot.
✅ You want to shield your feet from heavy impact: It features shock-absorbing cushioning.
❌ You are looking for extra support: Not as stable as other shoes in this guide.
❌ You want unique designs to choose from: This shoe is not available in many colorways.
Buyers on the official Asics website rate the Gel-Cumulus 25 shoe a hefty 4.7 out of 5 stars. The reviews for comfort and quality are rated as ‘perfect’ and ‘excellent’ respectively.
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. During our Asics Gel-Cumulus 25 review, we were impressed by its shock-absorbing cushioning.
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 Gel-Cumulus 24 has a different outsole to its predecessor. 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
Best all-rounder
✅ You want a versatile shoe: It is suitable for different workout types.
✅ You tend to run in challenging outdoor conditions: It is durable and grips well.
❌ You are on a budget: Hoka shoes are on the expensive side.
❌ You do not want a plated trainer: It may feel too stiff.
The Hoka Mach X is rated 4.2 out of 5 stars on the Hoka website, with 78% of users giving it a full five stars. Buyers praise this running shoe for its responsiveness, comfortable cushioning and colorful design. Some users, however, disagree on the fit and sizing.
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 — which is why we gave it a strong 4 stars in our Hoka Mach X review.
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
Best for style
✅ You want a versatile shoe: It is suitable for different workout types.
✅ You prioritize style over cushioning: It is one of the best looking trainers in this guide.
❌ You have wide feet: It may feel too tight.
❌ You need solid arch support: It may feel uncomfortable in the long run.
Out of the 120 ratings on Brooks website the average score is a healthy 4.4, with 72% of users scoring it the top 5 stars. Whilst a few people said they were not wide enough and lacked arch support, most of the reviews were glowing with enthusiasm, praising this shoe for comfort and performance.
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.
During our Brooks Levitate Stealthfit 6 review, we found that these shoes tick 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
Best Brooks Adrenaline
✅ You want a highly supportive shoe: It features an internal guide rail.
✅ You tend to run in challenging outdoor conditions: It is equipped with a durable and grippy rubber sole.
❌ You want a racing shoe: Not the fastest shoe in this guide.
❌ You want a unique colorway: It comes in relatively basic designs.
The Brooks Adrenaline GTS 23 scores a hefty 4.5 out of 5 stars on the Brooks website, with 72% of users giving it a full five stars. Positive reviews praise this running shoe for its comfortable cushioning, stylish design and good ankle support. Negative reviews, though few and far between, cite slippery sole and sizing problems.
If you've already owned a pair of Brook's trainers in the past, you'll be pleased to know this pair is, well, just like the others. Brooks knows that there is no need to make tweaks for the sake of it. They have made minimal changes to the existing Adrenaline range, and we're confident Brooks supporters will love this pair — which is why we gave it a strong 4 stars in our Brooks Adrenaline GTS 23 running shoe review.
They are designed with an internal guide rail which helps to align the running gait and prevent feet, knees and hips from turning inwards. Runners with high arches and those who overpronate will find the guide rail barely noticeable, but neutral runners might find the support a little distracting.
We think these are a great everyday all-rounder pair that are great for chewing up miles in comfort. The durable and grippy rubber sole provides great traction, even in wet conditions.
They are priced around $140, and we thought, after our Brooks Adrenaline GTS 23 review, that they are good value for money. There's a range of widths and colorways, so you can be sure to find a pair you like.
- Read our full Brooks Adrenaline 23 review
Best Mizuno Wave
✅ You want a winter shoe: It keeps your feet warm.
✅ You do not want to overload your feet: This running shoe boasts a lightweight design.
❌ You want a racing shoe: It lacks the bounce.
❌ You want to keep up with the trends: It is a relatively old model.
The Mizuno Wave Rider 27 is rated 4.5 out of 5 stars on Amazon, with three quarters of users giving it a full five stars. Positive reviews praise this running shoe for its comfortable design and supportive fit. Negative reviews cite issues with individual products.
Mizuno Wave Rider fans won't be disappointed with this latest design of running shoe. In our Mizuno Wave Rider 27 review we thought they are the Goldilocks of comfort — not too soft and not too hard, but just right. We think they are the perfect companion for long easy runs, but not for thrashing out speed intervals. The additional 2mm of cushioning supplies soft landings but reduces speed and bounce.
It's perfect for runners who need fatigue resistance over long miles, with plenty of comfort, grip, and support. Throughout our review we thought they tended to make our feet feel warm, making this more of a seasonal running shoe for when the weather is cooler.
If you're looking for a speedier, lighter, or cooler shoe, there are other options out there.
On the plus side, the Mizuno Wave Rider 27 is a relatively old model, and as such, it tends to be very reasonably priced on Amazon and other major retailers.
- Read our Mizuno Wave Rider 27 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.
“Supination of the foot and ankle occurs at the subtalar joint, which controls the movement of supination and pronation. A supinated foot profile is when the subtalar joint has a lack of range in pronation, so the foot is generally high-arched and rigid. The forces on the feet are therefore generally on the outer edges”, a musculoskeletal podiatrist Anne-Marie O’Connor told Live Science. (You can learn more about these terms through our feature on supination vs pronation.)
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 then analyzing your form. However, O’Connor said supinated running mechanics aren’t particularly common.
“A properly defined supinated 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' 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, 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."
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. She told Live Science about the effects of supination on running performance.
