Top 5 Running Shoes for Underpronation (Supination) 2023
What is Underpronation / Supination
Underpronation / Supination is a natural motion that occurs when you walk or run. It involves the foot rolling outward during the stride, which causes the weight to be distributed unevenly across the foot. This is different from pronation, which is the inward rolling motion that occurs during the stride.
While both supination and pronation are natural motions, they can cause problems for runners if they are excessive. Supination can lead to issues such as ankle sprains, shin splints, and plantar fasciitis.
What Shoes Should underpronators Wear?
Running shoes that are specifically designed for underpronators / supinators typically have extra cushioning in the midsole and the heel to help absorb the shock of impact and distribute the weight more evenly across the foot. Look for shoes with a neutral or slightly curved shape that promote a more natural stride, as well as those with a soft and flexible upper that allow your foot to move more freely.
It’s also worth noting that simply adding more cushioning is not always the solution, as it can affect the stability of the shoe and lead to other problems such as ankle instability. It’s important to find the right balance of cushioning, support, and stability that works best for your individual foot type and running style. Consulting with a running specialist or podiatrist can help you find the best shoes for your unique needs.
8 Sign that you are a Underpronator /Supinator
1. Your shoes wear down unevenly
One of the easiest ways to determine if you are a supinator is to examine the soles of your shoes. If you notice that the outer edges of your shoes are more worn down than the rest of the sole, this could be a sign of supination. This occurs because the weight is distributed unevenly across the foot when you walk or run.
2. You experience pain in your feet, ankles, or knees
If you are a supinator, your feet may not absorb shock as efficiently as they should, which can lead to pain and discomfort in your feet, ankles, and knees. This is because your feet are not properly aligned, and the pressure is not distributed evenly across the foot.
3. You have high arches
People who have high arches are more likely to be supinators. This is because the foot is less flexible and less able to absorb shock. If you have high arches, you may notice that your foot rolls outward when you walk or run.
4. Your feet feel rigid and inflexible
Supinators often have feet that feel rigid and inflexible. This is because the foot is not able to roll inward as it should during the stride, which can lead to stiffness and tightness in the foot.
5. You find it difficult to find comfortable shoes
If you are a supinator, you may find it difficult to find comfortable shoes that provide the right amount of support and cushioning. This is because many running shoes are designed for people who over-pronate, which means they roll inward during the stride. It’s important to find shoes that are specifically designed for supinators to ensure that you have the right support and cushioning for your feet.
6. You have a tendency to run on the outer edges of your feet
If you notice that your feet tend to roll outwards, especially when running or walking, this may be a sign that you are a supinator. This is because your foot is not properly absorbing the shock of impact and is instead transferring the weight to the outer edges of your feet.
7. You experience numbness or tingling in your feet Supinators may experience a reduced blood flow to their feet due to the uneven pressure distribution caused by supination. This can lead to numbness or tingling in the feet, particularly in the outer toes and the balls of the feet.
8. You have a history of ankle sprains or other foot injuries
If you are a supinator, your feet are more susceptible to injury because the weight is not being distributed evenly across the foot. This can result in ankle sprains, shin splints, and other foot injuries. If you have a history of foot injuries, it’s possible that you may be a supinator and should seek the advice of a professional to ensure that you are wearing the right type of running shoes.
If you experience any of these signs, you may be a supinator, but by choosing the right running shoes and addressing any other issues related to supination, you can prevent injury and run more comfortably.
Do People who Supinates Need More Cushioning in their Running Shoes?
Yes, people who supinate generally require more cushioning in their running shoes to help absorb the shock of impact that occurs when the foot strikes the ground. This is because when you are a supinator, your foot does not roll inward as much as it should during the gait cycle, which means that the outer edge of your foot takes more of the impact.
Are Neutral Shoes Good for Supination?
Yes, neutral shoes can be a good choice for individuals who supinate. Neutral shoes are designed to provide a balanced level of cushioning and support, which can help reduce the risk of injuries related to supination.
One of the key features of neutral shoes is that they typically have a flexible sole, which allows the foot to move more naturally and encourages a more efficient gait cycle. This can be particularly beneficial for individuals who supinate, as it can help promote a more neutral foot strike and reduce the impact on the outer edge of the foot.
When selecting neutral shoes for supination, it’s important to choose shoes that provide adequate cushioning in the midsole and heel. Look for shoes with a soft and flexible upper that allow your foot to move more freely, as well as those with a slightly curved shape that promotes a more natural stride.
Can Insoles Help Prevent Underpronation?
Insoles may be helpful in preventing underpronation, but it depends on the individual’s specific needs and the type of insoles used. In general, insoles can provide additional support or cushioning, which can help improve the alignment of the foot and reduce the risk of injuries related to underpronation.
When choosing insoles to prevent supination, look for ones that are specifically designed to address this issue. Some insoles are made with a specific arch shape or contour that helps to guide the foot into a more neutral position, which can help reduce supination. Other insoles may be designed with additional cushioning to help absorb shock and reduce the impact on the foot.
It’s important to note that not all insoles are created equal, and some may not be suitable for your specific needs. Insoles that are too soft or don’t provide enough support may exacerbate the issue, while insoles that are too rigid may cause discomfort or instability.
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Top 5 Running Shoes for Supinators
Hoka Clifton 8
Available for men and women
The Hoka Clifton 8 is a popular neutral running shoe that is well-suited for individuals who supinate. It is designed to provide a combination of cushioning and support, which can help reduce the risk of injuries related to supination.
One of the key features of the Clifton 8 is its midsole, which is made from Hoka’s signature EVA foam. This foam is lightweight and highly cushioned, which provides excellent shock absorption and helps reduce the impact on the foot. The midsole is also slightly curved, which promotes a more natural foot strike and encourages a more efficient gait cycle.
The Clifton 8 also features a breathable mesh upper that is both lightweight and durable. The upper is designed to conform to the foot for a snug and supportive fit, while also allowing for plenty of ventilation to keep the foot cool and dry.
Another notable feature of the Clifton 8 is its wide base, which provides excellent stability and support for individuals who supinate. The shoe also has a rocker profile that helps to guide the foot forward, which can be beneficial for individuals who have a tendency to roll outward when they run.
Overall, the Hoka Clifton 8 is a great choice for individuals who supinate and are looking for a neutral running shoe that provides excellent cushioning and support. Its combination of lightweight cushioning, supportive upper, and stable base make it a comfortable and reliable shoe for running or other athletic activities. Find you Hoka shoe size here.
Asics GEL-Cumulus 24
Available for men and women
The GEL-Cumulus 24 is a neutral running shoe from Asics that is designed to provide cushioning and support for runners, including those who supinate. The shoe is designed to offer a comfortable and stable ride, while also providing excellent shock absorption to help reduce the impact on the foot.
One of the key features of the GEL-Cumulus 24 is its midsole, which is made from Asics’ FlyteFoam technology. This material is designed to be lightweight and responsive, while also providing excellent cushioning and shock absorption. The midsole also features Asics’ signature gel technology in the heel and forefoot, which helps to further reduce the impact on the foot during running.
The upper of the GEL-Cumulus 24 is made from a breathable and flexible mesh material, which provides a comfortable and snug fit. The upper is designed to conform to the foot for a supportive and secure fit, while also allowing for plenty of ventilation to keep the foot cool and dry during exercise.
Another notable feature of the GEL-Cumulus 24 is its outsole, which is designed to provide excellent traction and durability. The outsole features Asics’ High Abrasion Rubber (AHAR) material in high-wear areas, which helps to extend the life of the shoe and provide reliable traction on a variety of surfaces.
For individuals who supinate, the GEL-Cumulus 24 is a good choice because it provides a combination of cushioning and support, while also being lightweight and flexible. The gel technology in the midsole helps to absorb shock and reduce the impact on the foot, while the stable base and supportive upper provide additional comfort and support for individuals who tend to roll outward when they run.
Overall, the Asics GEL-Cumulus 24 is a well-rounded and comfortable neutral running shoe that is a great choice for runners who supinate. Find you Asics shoe size here.
Asics GEL-Nimbus 25
Available for men and women
The Asics GEL-Nimbus 25 is a neutral running shoe that is designed to provide cushioning and support for runners, including those who underpronate. The shoe features a FlyteFoam midsole, which is designed to be lightweight, responsive, and provide excellent cushioning and shock absorption. The midsole also includes Asics’ signature gel technology, which helps to further reduce the impact on the foot during running.
The upper of the GEL-Nimbus 25 is made from a breathable and flexible mesh material, which provides a comfortable and snug fit. The upper is designed to conform to the foot for a supportive and secure fit, while also allowing for plenty of ventilation to keep the foot cool and dry during exercise.
One of the standout features of the GEL-Nimbus 25 is its AHAR outsole, which is designed to provide excellent traction and durability on a variety of surfaces. The outsole features a Guidance Line design, which helps to enhance the gait efficiency of the runner by providing a smoother and more natural transition from heel strike to toe-off.
For individuals who underpronate, the GEL-Nimbus 25 is a good choice because it provides a combination of cushioning and support, while also helping to correct the natural tendency to roll outward when running. The gel technology in the midsole helps to reduce the impact on the foot, while the outsole with its Guidance Line design helps to promote a more natural gait.
In summary, the Asics GEL-Nimbus 25 is an excellent neutral running shoe that is specifically designed to provide cushioning and support for runners who underpronate. The shoe’s lightweight and responsive midsole, comfortable upper, and durable outsole make it a great choice for runners who want to run comfortably and efficiently. Find you Asics shoe size here.
Under Armour Charged Pursuit 3
Available for men and women
The Under Armour Charged Pursuit 3 Running Shoes are designed to provide cushioning and support for runners who underpronate. The shoe features a breathable mesh upper that is lightweight and flexible, providing a comfortable and snug fit. The upper also features a durable leather overlay, providing extra support and stability to the shoe.
The midsole of the Charged Pursuit 3 features Under Armour’s Charged Cushioning technology, which is designed to absorb impact and provide responsive energy return. This feature helps to reduce the impact of underpronation and enhance the overall comfort of the shoe.
The outsole of the Charged Pursuit 3 is made of durable rubber and is designed with a unique traction pattern that provides excellent grip and stability on a variety of surfaces. The outsole is also flexible, allowing for a more natural and efficient gait while running.
In addition to the cushioning and support provided by the Charged Cushioning technology, the shoe also features a foam insert that conforms to the foot’s shape, providing additional support and comfort. The insert can also be removed, making the shoe compatible with custom orthotics.
For individuals who underpronate, the Charged Pursuit 3 is a good choice because it provides excellent cushioning, support, and stability. The combination of Charged Cushioning technology, flexible outsole, and foam insert helps to reduce the impact of underpronation and provide a more natural gait. The shoe is also versatile, making it suitable for a wide range of activities, from casual runs to high-intensity training. Find you UA shoe size here.
New Balance Fresh Foam X 880v12
Available for men and women
The New Balance Fresh Foam X 880v12 is a neutral running shoe designed to provide comfort and durability to runners with a neutral gait or underpronation. It features a Fresh Foam X midsole technology that offers superior cushioning and energy return for a smooth ride.
The upper of the Fresh Foam X 880v12 is made of a breathable mesh material that allows for proper ventilation, keeping your feet dry and comfortable. The shoe also features a padded tongue and collar that adds extra cushioning and support to your foot.
The Fresh Foam X 880v12 has a lace-up closure that provides a secure and customizable fit. It is also lightweight, making it an ideal option for long-distance running without weighing you down.
Overall, the New Balance Fresh Foam X 880v12 is an excellent choice for runners who require a high-performance running shoe that delivers superior comfort and support. Its Fresh Foam X technology makes it a great option for those who need additional cushioning, and its breathable mesh upper allows for proper ventilation and keeps your feet dry during long runs. If you are looking for a reliable neutral running shoe, the New Balance Fresh Foam X 880v12 is an excellent option to consider. Find you New Balance shoe size here.
