supination running shoes
supination running shoes

Supination – during normal gait immediately before ‘take-off’ from the toes, the ankle tends to angle outwards, and the foot is supported briefly on its outer side.

Over-supination can cause the ankle to roll towards the outer side, with possible ligament damage.

If you’re a runner, you know the type of shoes you wear can make or break your performance.

But if you suffer from supination—when your foot rolls outward as it strikes the ground—then finding the right shoes can be even more challenging.

Fortunately, several options available to runners with supination are designed to protect their feet and reduce their risk of injury.

This article will explore the features of shoes for supination runners and how they can help keep runners safe while they pursue their fitness goals.

Table of Contents

What Runners Should Know About Supination

Supination or underpronation is an afoot position issue usually stemming from having high arches.

That is a low inward rolling of the foot after landing on the ground during a walking or running gait.

When the stride is normal, feet slightly roll inward and sit evenly on the heel, and the whole body weight is on the ball of the foot and then is weight pushed off from the toes.

The foot’s outer edge has extra stress placed on itself, mainly on the last two little toes, the pinky and the second one to him, which can cause problems for persons who perform high-impact sports, especially for runners.

Inherited high arches might cause supination on the feet. Imbalance in the lower leg muscles, the wrong type of footwear, and prior injuries can lead to supination.


Shoes for supination runner
What Runners Should Know About Supination

Supination can lead to many medical problems, such as knee pain, ankle sprains, ankle or foot swelling, lower back pain, plantar fasciitis, inflammation of the sole, calluses, hammertoes, and clawed toes bunions on the outer edge of the foot, and shin splints.

Outside of the heel, your foot strikes the ground first.

The foot does not adequately roll inward after hitting the ground, and the force of the impact stays in one place, on the particular region of the foot.

Calf muscles are usually tight and tend to reinforce the movement pattern caused by the foot condition and underpronation.

As a result of the supination, plantar fasciitis happens a common overuse injury and appears as a sharp pain on the foot’s arches or heel.

Read Next – 10 Easy Ways To Reduce Supination With Your Walking

What is Supination?

When a person has supination, their foot rolls outwards when they walk or run. This can cause several problems, including pain in the feet, ankles, and knees.

It can also lead to shin splints and other injuries. Wearing the wrong shoes can make these problems even worse.

There are a few different types of shoes that can help with supination. Motion control shoes have a stiffer sole that helps to control the foot’s rolling motion.

Stability shoes have a slightly less rigid sole and provide more support for the foot. Cushioned shoes are designed to provide extra shock absorption to protect the feet from impact.

If you have supination, it is essential to choose the right type of shoe to help avoid pain and injury.

Talk to your doctor or a podiatrist if you are not sure which type of shoe is best for you.

Read Next – Shoes with Best Motion Control for Walking and Running

The Different Types of Supination

There are three types of supination: primary, secondary, and tertiary.

Primary supination is when the foot rolls outward from the ankle joint. This can be caused by several factors, including an excessively tight Achilles tendon, weak muscles in the foot and ankle, or a high arch.

Secondary supination occurs when the foot rolls outward from the knee joint. This is often caused by a muscle imbalance in the thigh or calf, which causes the knee to rotate inward.

Tertiary supination is when the foot rolls outward from the hip joint. This is usually caused by a muscle imbalance in the pelvis or hip that causes the hip to rotate inward.

ASICS Women's Gel-Venture 5 Trail Running Shoe, Frost Gray/Silver/Soothing Sea, 9 M US

 out of stock

Skechers Men Afterburn Lace-Up Sneaker, Black/Black, 9.5 M US

$67.99  in stock
as of July 14, 2024 17:30

Brooks Ghost 14 Sneakers for Men Offers Soft Fabric Lining, Plush Tongue and Collar, and L Lace-Up Closure Shoes Black/Black/Ebony 10 D - Medium

$209.99  in stock
as of July 14, 2024 17:30

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Supination and running

Strength training is the best way to alleviate the harmful effects of the foot’s supination condition.

Strength training will prevent injuries and increase muscle strength throughout the kinetic chain in your body.

Training focus should be on the ankles, feet, and hips to strengthen them all for better body posture, stable foot grip, and help the body feel less of the supination effects.

Inner calf muscles, especially gastrocnemius, will help reassert muscular imbalance and stabilize your gait.

You are reading: Shoes for supination runner.

Some of the best exercises for the supination condition: are lunges, calf raises, crab crawls, and squats.

Stretching part of the sports activity will help prevent injury for people with a supination problem. The full range of motion ability is significant in injury prevention.

Flexible muscles can move efficiently and perform without overstretching them.

Regularly stretching the shins, calves, ankles, and Achilles will help to reduce the tension.

Which can contribute to the supination condition of the foot?

Stretching exercise for supination: toe touch, quadriceps stretching, leg raises, lifted toe step.

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It is a running form that is proper for supination.

Shoes for supination runner

Running technique is essential. It is vital to opt for proper running methods to address excessive underpronation.

Proper running technique guidelines:

Landing must be light and soft on the feet, and hitting the ground must be close on the midfoot as close as possible instead of on the heel.

Stay light on your feet, and do not pound your feet hard to the ground.

Imagine running on a soft surface that You can break for a softer landing.

Improve your running cadence by shortening your stride.

Good shoes support the foot’s arch and soft tissues, which help protect the foot from injury.

This is especially true when walking on hard and flat surfaces. The wrong type of shoe — such as rigid or tight shoes — can lead to supination and other foot problems.

Also, wearing shoes worn out or with no arch support causes supination.

Ways to treat or prevent excessive supination include wearing proper shoes.

Read Next – What running shoes are best for supination?

Shoes for supination runner

Cushioning is a prominent part of the shoe for supinators. High and concave arches need an extra layer of cushioning and a cushioned midsole that will give your leg maximum support.

A Straighter instep shape controls inward motion, especially if you personalize orthotics and insoles.

Read: Running Shoes for Supination Condition Features

Adding lateral heel wedges will stabilize your heel and keep your foot from rolling in and out.

When you wear the correct shoes for your feet problem, that reduces pain, risk of injuries, and damage to the other parts of your body and positively affects your body balance and posture.

Choose shoes without a motion control system, medial support posts, stiff midsoles, and other stabilizing systems and features.

Remember to measure your feet, length, width, and depth so you can buy ones that fit you best.

When trying new shoes, wear sports socks when you run for the best fit.

Time for shopping is also necessary. Buy your shoes when your feet are tired and swollen at the end of the day. Never buy tight ones – they will not stretch over time.

Choose shoes with curved lasts. They encourage normal pronation and keep your feet in place.

Running shoes must have cushioning to counteract the impact of supination that hurts your feet.

Purchase shoes in the evening hours when your feet are at their biggest.

Read NEXT – Top 10 Best Running Shoes for Supinators

ASICS Women's Gel-Venture 5 Trail Running Shoe, Frost Gray/Silver/Soothing Sea, 9 M US

 out of stock

Skechers Men Afterburn Lace-Up Sneaker, Black/Black, 9.5 M US

$67.99  in stock
as of July 14, 2024 17:30

Brooks Ghost 14 Sneakers for Men Offers Soft Fabric Lining, Plush Tongue and Collar, and L Lace-Up Closure Shoes Black/Black/Ebony 10 D - Medium

$209.99  in stock
as of July 14, 2024 17:30

Alternatives to Supination Running

Regarding supination running, there are a few different options available to runners. Some runners may opt for a more traditional approach, such as using a heel-toe strike pattern.

Others may choose to use a midfoot or forefoot strike pattern. And still, others may elect to use a barefoot running technique.

Each of these options has its own set of benefits and drawbacks. For example, heel-toe running is considered the safest and most effective way to run, but it can also be quite jarring on the joints.

Midfoot and forefoot running are considered more efficient but can also lead to injuries if not done correctly.

And finally, barefoot running is thought to be the most natural way to run, but it does require some getting used to and can also be dangerous if not done correctly.

So, what’s the best way to choose a running technique? The best advice is to experiment with each option and see what works best for you.

There is no one perfect way to run; ultimately, it’s up to each runner to find what works best for them.

The Pros and Cons of each type of shoe

There are three main types of shoes for supination runners: stability shoes, motion control shoes, and neutral shoes.

Each shoe type has its pros and cons that you should consider before making a purchase.

  • Stability shoes are designed to provide support and structure to the foot. They typically have a lower profile and a more cushioned heel. The main downside of stability shoes is that they can be heavy and bulky, making them difficult to run long distances.
  • Motion control shoes are designed to limit the amount of pronation (the inward rolling of the foot). They typically have a higher profile and more rigid construction. The main downside of motion-control shoes is that they can be less comfortable than other types of shoes and may not provide as much cushioning.
  • Neutral shoes are designed for runners with a normal gait and do not need extra support. They typically have a moderate profile and provide good cushioning. The main downside of neutral shoes is that they may not offer enough support for runners who have problems with pronation or supination.


Supination runners need shoes that provide cushioning and stability. It is essential to purchase a shoe with adequate cushioning as this will help to absorb shock and reduce the impact of running on your joints.

Additionally, getting a pair of shoes with good support is essential to prevent further injury or discomfort while running.

We hope our guide has given you insight into choosing the right shoes for supination runners to get the best out of your run!

ASICS Women's Gel-Venture 5 Trail Running Shoe, Frost Gray/Silver/Soothing Sea, 9 M US

 out of stock

Skechers Men Afterburn Lace-Up Sneaker, Black/Black, 9.5 M US

$67.99  in stock
as of July 14, 2024 17:30

Skechers Performance Men's Go Walk Max-54601 Sneaker,navy/gray,11 M US

 in stock
as of July 14, 2024 17:30

Brooks Ghost 14 Sneakers for Men Offers Soft Fabric Lining, Plush Tongue and Collar, and L Lace-Up Closure Shoes Black/Black/Ebony 10 D - Medium

$209.99  in stock
as of July 14, 2024 17:30

Brooks Ghost 14 Women's Neutral Running Shoe - Peacoat/Yucca/Navy - 7.5

$200.00  in stock
as of July 14, 2024 17:30

Mizuno Men's Wave Rider 25 Running Shoe, Imperial Blue, 11

 in stock
3 new from $89.61
as of July 14, 2024 17:30

Ryka womens Ultimate Running Shoe, Grey/Black, 8 US

 in stock
2 new from $44.99
1 used from $26.12
Free shipping
as of July 14, 2024 17:30

ASICS Men's Gel-Cumulus 23 Running Shoes, 10.5, Black/Reborn Blue

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Saucony Men's Cohesion Walking Shoe, Grey/Citron, 13 M US

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Mick Urlich
Hi there! I'm Mick Urlich, a CrossFit trainer and running shoes expert. With years of experience in the fitness industry, I have gained a deep understanding of the importance of proper footwear for optimum performance. I am thrilled to share my expertise with you on my website, As a trusted authority in the field, I aim to provide valuable tips, tricks, and guidance on choosing the right running shoes and insoles that cater specifically to supination. Being a passionate runner myself, I know first-hand the impact the wrong shoes can have on your runs and overall performance. Throughout my career, I have also been recognized and awarded with numerous prizes and rewards for my dedication and knowledge in this area. This only fuels my determination to create a comprehensive and trustworthy resource for anyone seeking advice on running shoes and insoles. On my website, you can expect to find reviews, buying guides, and informative articles related to all things running shoes and their role in correcting supination. My aim is to empower and educate you, enabling you to make well-informed decisions when it comes to footwear choices for your comfort, safety, and performance. I'm excited to be on this journey with you and share my expertise that I have accumulated over the years. Together, let's discover the perfect pair of running shoes and achieve our fitness goals. Stay tuned for regular updates and let's embark on this running journey together! Can't wait to keep you running strong!