This Trainer Trick Will Help You Figure Out If You Overpronate While Running


"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

Everyone has a different running gait—it's totally fine if you look slightly different than other runners around you. Those differences include the way your foot flexes and strikes the ground when you run, or pronation. But if the way your foot flexes gets to the point of overpronation, it can hinder your running performance. Luckily, there are tons of running shoes for overpronation to help combat this.

Many people pronate more than the foot needs to function properly, explains Kristen Hislop, CPT, USAT level 1 certified triathlon coach and director of Freihofer's Run for Women. The source of overpronation varies. “For some people, overpronation is caused by a low arch or no arch in their foot,” Hislop says. “For others, it’s the result of previous injuries or weak muscles.”

There are a couple of ways to correct your overpronation, including strengthening your foot muscles and finding the right shoes to stabilize the foot archs, Hislop says. Read on for how to check your pronation, a list of the best running shoes for overpronation, per editors and experts, and answers to your top questions from running coaches.

Meet the expert: Kristen Hislop, CPT, is a USAT level 1 certified triathlon coach, AFAA-certified personal trainer, and director of Freihofer's Run for Women.

Clifton 9

A Women's Health 2023 Sneaker Awards winner, the Hoka Cliftons are Hislop's go-to shoe for everyday runs and they're a fan favorite among amateur and pro runners alike. Supportive and built with a wide toe box, the shoes pack responsive cushioning in a breathable, lightweight, and foot-hugging frame. Currie Engle, our news and features editor, says the shoes saved her feet when she ran the Paris marathon.

"I am obsessed with these running shoes! I've run in Hokas for years, and these ones not only protected my feet during super long marathon training runs, but helped keep my knees healthy," Currie says. The sneakers helped her keep her high arches in check, she adds.

Read more: 2023 Women's Health Sneaker Awards

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.hoka.com%2Fen%2Fus%2Fwomens-everyday-running-shoes%2Fclifton-9%2F1127896.html%3FranMID%3D43729%26ranEAID%3DSyrN4SGJMyU%26ranSiteID%3DSyrN4SGJMyU-07dC01O6oxJoqetGPFM8lg%26LSNSUBSITE%3DOmitted_SyrN4SGJMyU&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Clifton 9</p><p>$145.00</p>

ZoomX Vaporfly

These shoes were built to be lightweight and give you speed, Hislop says. That's why she uses them for shorter races—anything less than 13.1 miles—to give her an extra oomph.

They're also a fave of Jacqueline Andriakos, our executive health and fitness editor, for their quick and responsive feel, which is a must on race or speed training days. "They are incredibly snappy and lightweight, but what I really love is how the insole features enough cushioning and curve to fill the space in my very-high arches," she says. "I've dealt with chronic foot issues related to my arches and have no issue with these speed shoes."

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.nike.com%2Ft%2Fvaporfly-2-womens-road-racing-shoes-Dbqd8h&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>ZoomX Vaporfly </p><p>nike.com</p><p>$212.97</p>

Gravity 11

These used to be Hislop's go-to shoes before switching to Hokas for training. They're built with tight laces and responsive cushioning o give you a secure, supportive feel that protects you from impact.

Reviewers say these sneakers are lightweight and soft, making them very comfortable for both short and long-distance runs. But customers also say they may require some breaking in before they feel like a second skin. They're designed to be regular width, but some customers report the toe box is pretty roomy.

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.fit2run.com%2FNewton_Gravity_11%2FW0002226B.html&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Gravity 11</p><p>fit2run.com</p><p>$147.95</p>

Endorphin Speed 3 Running Shoe

Made with an S-shaped plate to better support your high arches, the angling of this shoe propels you forward while also cushioning your steps with a padded rubber sole. They have a light and springy feel that makes these great for longer runs.

Customers rave about how responsive the cushioning feels, with one writing, "I love that it is lightweight and feels like you are literally being pushed forward as you run." Unfortunately, they may not be the best option for those with wider feet, as reviewers say they feel very narrow in the toe box and instep area.

<p><a href="https://www.amazon.com/dp/B09NQHB4N9?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Endorphin Speed 3 Running Shoe</p><p>amazon.com</p><p>$162.10</p>

Shop Now

Endorphin Speed 3 Running Shoe

amazon.com

$162.10

Lone Peak 7

Hislop loves that these shoes come with a bigger, boxier toe. (Similar to Hokas!) They are built with slightly less cushioning than you'd get in a normal support shoe, but the benefit is that you can actually feel the road and terrain, making them great for trails.

They're also a fave of fitness editor Jennifer Nied, who calls them her go-to's for trail running. "I've taken multiple iterations of this trail runner out on runs, hikes, and walks in all types of mountain terrain," she says. "The newest version is comfier than ever with the same roomy toe box. While it feels cushioned and supportive, I can still feel the rocks underfoot to stay steady."

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.altrarunning.com%2Fshop%2Ftrail-shoes%2Fwomens-lone-peak-7-al0a7r7g&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Lone Peak 7</p><p>altrarunning.com</p><p>$112.50</p>

Women's Glycerin GTS 20

The sides of this shoe are made to be supportive, building momentum while pushing you forward and keeping your foot secure. It's also made with lots of cushioning and a support system that keep excess foot movement in check. These are another fave of our editor Currie, who's been using the sneakers for over five years.

"I ran in Brooks for years, swapping out my old pair when they became too worn down because I just loved the snug fit on my feet," she says. "Brooks are great for high arches, and the Glycerins were my go-to for almost a decade, through high school cross-country and college half-marathons. They're my tried-and-trues for overpronation!"

One caveat, though: You may have to double knot these. Several customers say the laces have a slippery feel, so they tend to untie if not secured properly.

<p><a href="https://www.amazon.com/dp/B096YN9FNS?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Women's Glycerin GTS 20 </p><p>amazon.com</p><p>$159.95</p><span class="copyright">Amazon</span>

Bondi 8

In classic Hoka form, the Bondi style provides runners with lots of support and flashy color ways. With a chunky heel, a wide toe box, and a breathable open mesh top, these sneakers are ideal for those with wider feet who need support on all run types.

Reviewers say these sneakers are very supportive, and that they help to minimize foot pain associated with walking or running. "Since I received the shoes and started using them, I can see a big difference in my walking. I can walk longer without any pain," wrote one customer. The only downside is that reviewers also say they have a bulkier feel, and may even feel too wide for some.

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.hoka.com%2Fen%2Fus%2Fwomens-everyday-running-shoes%2Fbondi-8%2F1127952.html%3Fdwvar_1127952_color%3DBBLC&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Bondi 8 </p><p>$165.00</p>

Cloud Sneakers

Known for their lightweight feel that also provides you with comfortable, cushioned support, On Cloud sneakers are a top fave in the running community. With tons of color ways and reflective accents, you'll feel like your shoes standout—making passerbys and vehicles aware of your presence.

Customers say they love these shoes because they offer a barely-there feel after you get through the breaking-in period. Reviewers also say they're pretty snug, making feet feel really secure for those with narrow feet. If your feet are on the wider side, these shoes may not be the most comfortable option on this list.

<p><a href="https://www.amazon.com/dp/B071VZY8SQ?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Cloud Sneakers</p><p>amazon.com</p><p>$163.00</p><span class="copyright">Amazon</span>

Shop Now

Cloud Sneakers

amazon.com

$163.00

Amazon

Gel-Kayano 29

On the less expensive side when it comes to supportive running shoes, these ASICS Gel-Kayanos are a snag. They have great key features like a breathable mesh frame that hugs your foot like a sock and a lightweight yet sturdy support sole system.

Fitness editor Jennifer has used several versions of these shoes, and she's been a fan of all of them. "Older versions of this sneaker helped me start my running days on the right properly pronating foot, and the new iteration still has a spot in my closet," she says. "The cushioning and secure lacing have enabled me to focus on improving my running form and not worrying about wobbly ankles or collapsing arches."

One thing to note about these shoes, though: Reviewers recommend going a size up or they might feel a little too snug. "They were too tight in the toes and felt very uncomfortable. After reading reviews, I sized up half a size and they were a perfect fit!" one customer wrote.

<p><a href="https://www.amazon.com/dp/B09WC65LV6?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Gel-Kayano 29</p><p>amazon.com</p><p>$99.95</p>

Shop Now

Gel-Kayano 29

amazon.com

$99.95

Fresh Foam Roav V1 Sneaker

With over 20 colorways, these supportive sneakers likely come in a unique style that suits you. Made with foam cushioning and a high-heeled back, you will feel supported and locked in throughout your everyday runs regardless of the terrain.

Countless customers raved about how comfy these are, especially if you regularly deal with foot pain. "I have a high arch, so many shoes can give me discomfort," wrote one customer. "I ordered the nine wide and they fit perfectly. The foam is so comfy, I don't want to wear anything else."

Some reviewers weren't excited about the non-traditional lacing system, though. The laces wrap around the tongue, making the shoe closer to a slip-on, so some customers said the shoe felt less adjustable and a little tougher to throw on.

<p><a href="https://www.amazon.com/dp/B07RHXR898?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Fresh Foam Roav V1 Sneaker</p><p>amazon.com</p><p>$73.60</p><span class="copyright">Amazon</span>

Wave Rider 25

With tons of colorways and a supportive foam bottom, these Mizuno sneaks are a favorite among runners, Hislop says. The mesh top makes for breathable wear, and the foam padded ankle area keeps you locked in no matter how long you're running.

Customers say the sneaker is built with so much cushioning that they make you feel like you're running on clouds, even if you're spending long hours on your feet. The shoes also deliver on support, stability, and traction. "I often develop an ache in the front part of my arch (just behind the ball of my foot). These shoes are extra padded there, and I can feel the support when I take a step," wrote one reviewer with high arches.

<p><a href="https://www.amazon.com/dp/B09KP2T89J?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.43412892%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Wave Rider 25</p><p>amazon.com</p><p>$89.95</p>

Shop Now

Wave Rider 25

amazon.com

$89.95

Invincible 3 Road Running Shoes

One of the bounciest options on this list, the Invincible 3 running shoe from Nike is made with maximum cushioning that's shaped like a rocker to give you support that propels you forward. It's also designed with zones of breathability to keep your foot cool where it heats up most.

Editorial assistant Sabrina Talbert, who has ran two half-marathons and is currently aiming to qualify for a marathon, loves using these sneakers on race day. "It's an all-around kind of shoe that provides comfort and support without making me feel heavy while I run (hello new PR!)," she says. "I run on pavement and the high-level cushioning definitely helps me handle the impact of long-distance training."

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.nike.com%2Ft%2Finvincible-3-womens-road-running-shoes-M4VNQK&sref=https%3A%2F%2Fwww.womenshealthmag.com%2Ffitness%2Fg43412892%2Fbest-running-shoes-for-overpronation%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Invincible 3 Road Running Shoes</p><p>nike.com</p><p>$180.00</p>

How we chose the best running shoes for overpronation

For the past few months, Women's Health editors have been researching the best running shoes for overpronation to buy online. WH consulted running coach Kristen Hislop and fitness editor Jennifer Nied, and also vetted thousands of expert reviews to find the very best options available online.

squiggle
Women's Health

How do I determine if I need running shoes for overpronation?

If you’re experiencing pain in your feet, plantar fasciitis, or swelling, you might need new shoes for overpronation, as well as exercises to help correct it. (More on that in a sec.)

Here’s how to check your pronation, according to Hislop:

Put some water in a shallow pan or check upon exiting the shower. Step down on a piece of paper to make a foot print. Then, check the print against this guide.

If the arch is mostly filled in, then your foot has a flat, low arch and is most likely collapsing inward or pronating when you run or walk.

If you see about half of your arch region then you have the most common arch, which supports your body weight and pronates normally.

If you have little to no arch, then you have a high arch and your foot is not absorbing much shock when you run.

Don't forget to confirm your assessment when you are in motion. Ideally, head to an outside track and use a water bottle or puddle for moisture. Wet your foot and walk 20 yards. If your foot matches what you saw on the paper, you are consistent.

Many people will see a difference, though. For some, once you start moving, your foot muscles activate and correct the pronation. Just testing the foot at rest doesn't give the full picture and isn’t enough, Hislop says.

faq squiggle
Women's Health

What type of shoes are best for overpronation?

First, you should know that shoes that have more support for pronation are typically found in the stability category, Hislop explains.

FYI: Running shoe companies usually offer styles that are either considered neutral or for stability. Neutral shoes allow your foot to move more in the shoe, while a stability shoe is constructed to prevent overpronation, Hislop explains.

If you’re buying the shoes IRL, “make sure you run in the shoe before buying," Hislop suggests. "Most shops have a treadmill or an area outside to run. Take them for a short test drive." Feeling any discomfort? Get a different pair. “Sometimes you get a better feel for what you like by trying on two different shoes and testing the feel,” Hislop says.

You also want to go in the afternoon, since your feet will swell to their full size by then and you’ll get the most accurate fit, she adds. When picking out a shoe, make sure you check the drop or raise in the amount of cushioning and compare it to your current running shoe. Too much change right away, especially if it’s a drop in height, can cause foot issues, Hislop says. In this case, you’re likely going for an increase in shoe height as those typically mean more stability, so you should be okay.

faq squiggle
Women's Health

Are Hoka running shoes good for overpronation?

In short, yes! Hoka shoes are very popular among runners because of the support they offer, Hislop says. “A big part of this is due to the cushion and soft ride. The spacious toe box also allows your toes to move freely and can provide much needed support for a pronating foot,” Hislop explains. Plus, the cushioned shoes can feel better for feet with tight plantar fascia. TL;DR, if you’ve been eyeing up a pair, this is your sign to give one of the top Hoka's for overpronation a shot.

faq squiggle
Women's Health

Can you correct overpronation when running?

Short answer: yes! Overpronation is fixable and best done before and after a run through strengthening and stretching the foot, Hislop explains. “Very often foot pain is caused by issues in the chain, such as tight hips, tight calf muscles, tight ankles, and tight plantar fascia,” Hislop says. In addition to switching up your shoes, any of these exercises from Hislop can help correct overpronation.

Tripod: Using your big toe, little toe, and the heel as pivots, press your foot into the ground. Try squeezing all three points together. You should feel your arch. Hold for five to ten seconds and then release. Do five to ten reps per set.

Towel pull: Sit in a chair barefoot with a towel spread out on the floor. Use your toes to pull the towel towards you and under your foot. Do five to ten reps.

Calf raise: Stand on the floor or stairs barefoot. Lift your heels as high as you can and lower back to the floor or slightly off the stair. Do five to fifteen reps.

Plantar fascia stretch: Sit in a chair and cross one leg over the other knee, so your ankle is on top of your other leg. Hold your ankle with one hand and use the other to gently pull your toes backward until you feel a stretch on the bottom of your foot. Hold the stretch for twenty seconds. Do three reps on each foot daily.

Tennis ball massage: Roll a tennis ball or lacrosse ball (which are much harder) under your foot, going from heel to toe and back. Roll back and forth ten to twenty times on each foot.

Ankle mobility: Place your left knee on the ground with the right knee bent so you are in a semi-kneeling position. Lean forward so the right knee hovers above the toes and push your right foot into the ground. Work to push the knee forward. Hold for 20 seconds. Do five to ten reps.

Pro tip: After regularly doing these exercises and stretches, you may find you need less pronation compensation with shoes, Hislop says.

faq squiggle
Women's Health

Read more about the best running products

Best Ankle Socks | Best Arch Support Running Shoes | Best Running Shoes For Flat Feet | Best Stability Running Shoes | Cushioned Running Shoes | Best Fleece-Lined Leggings

squiggle
Women's Health

You Might Also Like