Pronation is part of the natural movement of the human body and refers to the way your foot rolls inward for impact distribution upon landing. Understanding your pronation type can help you find a comfortable running shoe.
Supination, a foot-positioning problem also known as underpronation, happens when your weight rolls onto the outer edges of your feet. In other words, your foot does not roll inward sufficiently after it lands on the ground.
Since the force of the impact is concentrated on the outer side of the foot when walking or running, it can lead to plantar fasciitis, one of the most common causes of heel pain, and other injuries.
If you suffer from plantar fasciitis, The National Health Service recommends self-treatment for 2 weeks before contacting a foot specialist (podiatrist).
Swiss contender Julien Wanders set the world 5km IAAF record during the Herculis 5km race along the Monaco coastline on February 17, 2019
While excessively supinated feet only affect a relatively small amount of runners and athletes, if you supinate it’s important to wear shoes with extra cushioning that allows your feet to pronate more. Supinators can also be treated with strength training, stretching, and orthotics.
If you notice that your shoes are leaning noticeably to one side or you’re having foot and/or ankle problems, these are some of the best trail running shoes and sneakers on the market right now for supination and plantar fasciitis.
1. ASICS Gecko XT Trail Running Shoes, $48.69 – $120.00 at Amazon
Made specifically for under and neutral pronation, they offer protection and grip for even the toughest of trails.
This is probably one of the better shoes I have ever purchased. It’s great for walking on trails or just the local blacktop or concrete trails in my city. Very comfortable.
This is a trail running shoe made for people with high arches and neutral to under pronaters. It is a great running shoes for those of you that understand trail running.
2. Asics Gel-Venture 7 Running Shoes, $37.99 – $149.99 at Amazon and Zappos
This lightweight running sneaker will keep your feet cushioned and supported for any half or full marathon you conquer.
I walk on the outer heel, put a lot of pressure on my metatarsal (ball of foot) have arthritis, plantar fasciitis, and big toe pain. This sneaker tremendously reduced my foot pain. I did add an extra Dr. Scholl’s cushion insole.
This is my second pair of this exact shoe. I was glad to find them again. These were delivered quickly and fit my 12.5 feet perfectly. I do a lot of walking for therapeutic exercise. I have a supinator gait that wears shoes out quickly on the outside of the heals and my gait contributes to several types of problems including my planters fasciitis and TFL. These shoes last a long time before overrunning on the sides and they help with my planters fasciitis and TFL pain.
I have underpronation and thus have lots of trouble with my knees hurting when the shoe is for overpronation. It’s also very hard to find underpronation shoes. These are GREAT! I am ordering another pair. They are great for running, walking, wearing to school for work and to the gym. Great traction but not a heavy shoe. I get a lot of compliments on the teal camo style too!!
3. Mizuno Wave Rider Knit Running Shoes, $77.99 – $299.00 at Amazon and Zappos
The smooth, sock-like construction, breathable comfort, and excellent traction of this running shoe will enhance every moment on the open road.
I bought these because my feet roll out a bit – supinated ankles (overweight – 6′ 2″, 305 lbs). Very, very impressed with these shoes. The heels are now starting to give on the outside because of my supination… but this is the longest any tennis shoes have held out.
4. Saucony Triumph Running Shoes, $54.99 – $218.56 at Amazon and Zappos
Designed to make you want to run, eat up mile after mile with this flexible response running shoe.
Best running shoes I have owned and fit my feet perfectly. Was recommended at local running store for my under-pronation issues. Most sneakers cater to over-pronation issues. So I tried them on, they fit like a glove and were comfortable from onset so I went ahead and bought a grey pair at full price.
These are the only shoes I buy. There is enough cushion and support for my high arches and my heels. When I run my heels make contact with the ground first and I use to get shin splints all the time. Not a problem with these shoes. My feet supinate really bad too. This is my 5th or 6th pair of Triumphs and they keep getting better with each new style they come out with.
5. Brooks Running Glycerin Running Shoes, $149.95 at Zappos
Now in its 18th and softest iteration, it doesn’t get softer than this. With an all-new design that includes DNA LOFT cushioning, this running shoe delivers a smoother heel-to-toe transition without affecting durability and responsiveness. Who said running has to hurt?
“So comfortable, I never think about them. That’s the highest compliment I can give.” – Des Linden, American long-distance runner and winner of the 2018 Boston Marathon Champion.
6. Hoka One One Bondi Running Shoes, $120 – $150 at Zappos
Introduced in 2011, this running shoe is a fantastic option for long distances or just long days on your feet.
Break records and keep on running in the Hoka One One Bondi running shoes
After two meniscus surgeries on one knee a couple of years apart I couldn’t get rid of pain on the inside of my knee. I always ran on soft Nikes, I supinate and therefore suffer a lot of jarring. These shoes have actually eliminated the knee pain and my running form is way better. Like marshmallows for my feet but with great control. Super comfortable and would also be great for people who work on their feet all day.
I have been wearing the Bondi since version 4 and quite honestly, I think it’s my favorite running shoe. Reviews of this model generally describe it as a training shoe but let me tell you, it’s also a great race day shoe. I don’t feel like I’m struggling running a 7:30 – 8:00 pace with the Bondi on longer runs. Just a final note that these tend to last me about 300 miles. I’m 5’10”, 130 pounds, and am a supinator and heel striker.
Credit: ATP / WENN