7 Best Running Shoes For Overpronation in 2024
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The role of overpronation running shoes is to offer extra support which prevents excessive inward rolling of the foot. They help to lower the risk of injury and discomfort by using supportive elements on the inner side of the foot.
Given how crucial it is to your foot health, we were especially cautious when testing shoes for overpronation. All these models had gone through our lab tests and wear tests before we claimed the best ones.
We also presented our top picks in different categories, depending on what you may find the most important in your pair of shoes.
For more in-depth details on buying running shoes for overpronation, check out our guide that comes after the top picks!
Disclaimer: The purpose of this article is to educate, not to make any medical diagnosis or recommendation.
How we test running shoes
Having runners with overpronation on our team, we understand first-hand how crucial it is to feel the best support you can get from a running shoe.
With the help of our shoe testing lab and an in-depth approach to the review process, we put each running shoe through the wringer:
- It is literally sliced into pieces in our lab and put through a series of tests that result in 30+ parameters, including ones that contribute to arch support and stability.
- We, as dedicated runners, log 30-50 miles in overpronation running shoes before delivering our extensive feedback.
- We purchase all reviewed shoes with our own funds to escape any bias or brand loyalty.
You can expect to see the best running shoes for overpronation here.
Best running shoes for overpronation overall
What makes it the best?
High lab scores met reality in our feet embrace. Tailor-made for overpronators, the Brooks Adrenaline GTS 23 reigns supreme in the stability arena with its untamed ride and unwavering confidence.
Each footfall of ours met a vast platform of plush foam that inspired safe and sound strides. With calliper in hand, we found that the midsole boldly excels the average width by 4.3 mm at the forefoot and 6.8 mm at the heel, ensuring a securely planted sensation from heel to toe. Besides, guided by a couple of rails surrounding the heel, this shoe firmly policies any excessive motion, earning a remarkable 4 out of 5 in our manual assessments for both torsional rigidity and heel stiffness.
And yet, on top of this, the Adrenaline keeps it natural. Its loose build blocks any fighting back sensation from the shoe, allowing the enjoyable side of running to flourish. A 17.7N resistance, which we noted on our force gauge when doing the flexibility test, ranked the shoe as a delightful 41.8% more flexible than average, defying old-school conventions of the stability game.
We urge forefoot strikers to think twice before diving into the GTS 23, as its forefoot stack falls a considerable 2.8 mm short of the average cushioning.
Pros
- Excellent stability without being intrusive
- Ideal for easy miles
- Specifically designed for heel strikers
- Outstanding breathability
- Comfortable and cushioned
- Availability in narrow and wide sizes
- Capable of handling tempo paces
- Not expensive at all
Cons
- The engineered mesh upper lacks durability
- Lacks cushion for forefoot strikers
Best daily running shoes for overpronation
What makes it the best?
Meeting the everyday needs of overpronators, Saucony Guide 17 hits the sweet spot of a daily trainer, providing comfort and guidance in a lightweight package. Our lab can attest it defies the traditional stability shoe by offering gentle support for any distance and footstrike.
Unlike most supportive shoes, Guide 17 disappears on foot as the miles go by. Our scales reveal a mere 9.7 oz (275g) vs. the 10.4 oz (296g) average stability shoe, delivering a fresh and burden-free ride, especially during the latter miles of long runs. The shoe feels nowhere near restrictive—as our bend test confirms its loose feel, emerging 24.5% more flexible than average.
We felt empowered to chase extra miles than planned with its generous stack that dampened landing impact. Our calliper reveals a height of 34.9/27.9 mm, which feels highly cushioned for any footstrike. A balanced midsole sits underfoot to enhance our surefootedness, as confirmed by our 22.3 HA durometer measurement.
A network of stability mechanisms intertwines within the shoe, harmoniously guiding our feet along the correct path. The rocker pushes us forward, the midsole walls and sole flares keep us centred, while the extra wide 121.0/104.6 mm midsole secures our landings.
While weightless, the Guide 17 lacks the spark of a speedy trainer. Overpronators seeking a swift workhorse to handle intense sessions can explore elsewhere.
Pros
- Enhanced stability features
- Improved stack height
- Spacious upper
- Lightweight
- Fairly priced
- Smoother transitions with new rocker
- Premium PWRRUN+ sockliner
Cons
- Grip could be better
- Less agile than before
- Exposed midsole
Best speed training shoes for overpronation
What makes it the best?
Saucony Tempus is a trailblazer in the stability scene. It delivers speed, comfort, and support in a lightweight package. Its guidance doesn’t disrupt our natural way of running and it's built for fast paces at any distance. Our runs and lab tests confirm it’s the best speed trainer for overpronators.
The midsole is the main star, with a soft, responsive cushion that makes our runs more enjoyable. Its velvet foam dampens the landing impact on our feet, even when rolling inwards. The rocker structure makes for smoother and faster heel-to-toe transitions, increasing our pace to an energetic one. Measuring 4.3/4.4 mm wider than average in the forefoot and heel, it ensures stable landings while the heel remains sturdy enough to keep our feet from moving out of place.
Another durable feature is the outsole, measuring 89.5 HC. The average is softer at 80.0 HC. This means it can withstand the extra beating from repeatedly landing in the inner area of the outsole.
Weighing 9.4 oz (266 g), it’s impressively lighter than the 10.5 oz (298.3g) average of stability shoes.
While the Tempus experience is light on the feet, it’s heavy in the pocket. At £160, it’s more expensive than the average of stability shoes (£140) and other speed trainers (£150).
Pros
- Stable but not aggressive
- Responsive ride
- Smooth transitions
- Outsole is super solid
- Bites on wet roads
- Snug and secure fit
- Breathable on warm days
- Roomy toe box
- Not heavy
Cons
- Causes heel rubs
- Expensive
Best cushioned running shoes for overpronation
What makes it the best?
After conducting outdoor runs and lab tests, we have concluded the ASICS Gel Kayano 31 has the best cushioning for overpronators. With subtle yet effective stability features, top-tier comfort, and a natural feel, it’s hard to match its supportive and forgiving ride.
Our runs were much more enjoyable with GK31’s tall and plush stack. It includes the cloud-like FF Blast+ foam and the PureGEL in the heel for even gentler landings. Testing with our durometer reveals the cushion is 27.1% softer than average, confirming the cosiness we felt. Moreover, the heel is a massive 39.3 mm vs. the 33.7 mm average for added comfort.
Contrary to most maximalists, Gel Kayano 31 is highly stable thanks to its reliable support system: composed of the mind-blowing 4D Guidance system, midsole sidewalls, and expansive landing platform, to name a few. The shoe adapts to our foot shape with further use, providing the support needed by every unique individual. Our calliper also reveals the massive 122.1/97.6 mm midsole that secures our landings.
Another element that boosts comfort is the flexible midsole, a feature we didn’t expect given the thick foam. Our bend test confirms its adaptive nature, emerging 14.4% more bendable than average.
However, our scales confirmed what we expected: the GK31 is heavy at 10.4 oz (295g). Those who prioritise weightlessness should look elsewhere.
Pros
- Excellent stability
- Ideal for heel strikers
- Good breathability
- Comfortable and roomy upper
- Great for easy paces
- Maximalist cushioning
- A bit lighter than v30
- Plush FF Blast+ foam
Cons
- Big and clunky
- Not versatile at all
- Outsole needs improvements
Best overpronation running shoes for long distance
What makes it the best?
When it comes to the best long-distance shoe for overpronators, the Gaviota 5 is truly second to none. Its pillowy soft and protective cushioning had us soaring for miles on end, just like the seagulls the shoe is named after.
Ground-feel? What’s that? Sitting on a substantial stack that measures 34.9 mm at the heel and 32.7 mm at the forefoot, the Gaviota 5’s midsole is higher than the average shoe by 1.5 mm and 8.2 mm, respectively. What’s more, our durometer reveals the midsole foam to be 46% softer than average with a positively plush reading of 12.9 HA. This combination means that we barely felt the repeated impact against the asphalt during our test runs, with a lofty ride that feels akin to bouncing on clouds.
A high stack of plush foam seems counterintuitive for stability, but the sheer width of the midsole effectively offsets any tippiness we expected to feel in the shoe. Measuring a gargantuan 125.1 mm wide at the forefoot, the Gaviota 5 boasts a base 12 mm wider than the average road shoe. This means that forefoot striking runners will have plenty of platform to feel surefooted from landing to toe-off.
Heel-striking runners will also enjoy steady landings in this shoe, with a midsole that’s a whopping 16 mm wider than average at the heel, according to our calliper. However, the Gaviota 5’s super-low 2.2 mm drop definitely makes it more geared towards forefoot strikers.
Pros
- Remarkably stable
- Breathable and comfortable upper
- Lightweight for its size
- Plushier than ever
- Good stability option for forefoot strikers
- Ideal for wide feet
- Excellent for long runs
Cons
- Low drop might pose issues for heel strikers
- Performs poorly in colder conditions
- Not for narrow feet
Best lightweight running shoes for overpronation
What makes it the best?
Meeting the needs of overpronators, the Hoka Arahi 7 hits the sweet spot of providing comfort and support in a lightweight package. Our lab can attest that our #1 pick for a lightweight running shoe for overpronation offers stability for any distance and footstrike.
Unlike most supportive shoes, Arahi 7 disappears on foot as the miles go by. Upon checking our scales, it weighs a mere 9.4 oz (266g) vs. the 10.3 oz (293g) average stability shoe. This keeps our feet burden-free especially during the latter miles of long runs.
We felt empowered to chase extra miles than planned with its generous stack that dampened landing impact. Our calliper reveals a height of 34.2/27.9 mm, which feels highly cushioned for any footstrike. A relatively firm midsole sits underfoot to enhance our surefootedness, as confirmed by our durometer to be 13.7% denser than average.
Further boosting stability is the stiff J-Frame that extends along the side of the midsole and wraps around the heel for support. Additionally, Arahi 7 keeps its base 7.2 mm wider than the average forefoot and heel to give us enough room to find our footing upon landing.
Ventilation-wise, the upper of the Arahi 7 leaves a lot to be desired. Our feet could hardly breathe during warm and sunny days, making us more susceptible to hotspots and blisters.
Pros
- Premium and comfy upper
- Still surprisingly light
- Subtle yet effective stability features
- Versatile for all footstrikes
- Reasonably priced
- Excellent fit and security
- Plush tongue
- Cushioned
Cons
- Limited breathability
- Low energy return
- Slightly snug fit
Best value running shoes for overpronation
What makes it the best?
In our runs, we found that GT 1000 12 is tailor-made for overpronators — besting its counterparts by blending stability and comfort without breaking the bank. It’s built to last and for £100, it offers the best value compared to other stability shoes that average £140.
Our every stride is caught by the velvet Flytefoam, which our durometer measures 46.9% softer than average. Each landing feels steady and supported thanks to ASICS’ classic integrated GEL in the outer heel. Unlike most rigid stability shoes, this pair has a loose and unresisting build — highlighting comfort and versatility. Our flex test confirms the shoe stands 60.4% more flexible than average.
The outsole design strategically includes cutouts to enhance flexibility without sacrificing durability. In our lab, the rubber stands 4.8 mm thick — way more than the average — to preserve the shoe’s life. To maintain traction, its 74.8 HC rubber is softer, and therefore grippier, than average.
Adding comfort to our runs is the airy build of the shoe. It boasts a light 9.6 oz (271g), while most stability shoes weigh above 10.0 oz (283g). The upper feels premium for an affordable rate, scoring 5/5 on our breathability test.
While this shoe performs on most runs, speed enthusiasts might feel underwhelmed by the midsole’s lack of energy.
Pros
- Incredible value for the price
- Cushioned and soft midsole
- Offers great stability
- GEL technology in the heel
- Perfectly comfortable for cross-training or walking
- Built to endure long-distance runs
- Offers exceptional breathability
- Durable outsole with a long lifespan
Cons
- Flytefoam could offer better energy return
- Upper lacks durability
Do you need overpronation running shoes
Yes, if you overpronate.
While novice runners might use neutral shoes as shown in this study, research (here and here) has shown that overpronators benefit from using overpronation running shoes - these shoes improve rearfoot eversion and lower the injury risk.
To find out if you overpronate and at which level, it's best to schedule an appointment with a specialist (biomechanics, orthopedist, and similar).
If you can't do that, consult the visual guide below but keep in mind that these DIY tests are of much lower accuracy than the tests and assessments performed by a specialist.
You can video your movement (from behind) or visually inspect your footwear that has seen significant mileage already.
- For mild overpronation, both stable neutral shoes and stability shoes are good options
- For moderate overpronation, stability shoes are recommended
- For severe overpronation, it's best to consult a specialist. Runners often use custom-made orthotics, stability shoes, or even motion-control shoes. But, with the new technologies, motion control shoes are made less and modern stability shoes are replacing them.
When overpronating, impact distribution isn’t even throughout the foot during ground-time, so it might lay ground for injuries like shin splints or plantar fasciitis. That’s why it’s important to choose shoes that match your running gait.
Wet test: discover your arch type
If you’re insecure about the above-mentioned methodology, you can also do a so-called wet test to discover the type of your arches.
Here’s how:
- Wet the soles of your feet, one at a time
- Stand onto a piece of paper while allowing the water from your feet to sink into the paper
- Step off
- Look at the shape of your footprint and compare it to the ones shown below.
If your footprints look like the 1st picture, you should look into motion-control running shoes or stability running shoes. People with medium and high arches usually run in neutral running shoes.
These guidelines are general and don’t apply to 100% of cases. Scientists still think that, when picking a running shoe, comfort comes first. If you have a history of injuries or experience severe pain during the run, consult a specialist.
If you want to dig deeper into this topic, we wholeheartedly recommend our in-depth guide Pronation 101: Running Shoe Choices, DIY Analysis, Injuries. |
How to recognise overpronation running shoes
If you want to judge the shoe “in person”, you should: try to bend it, twist it, look at the outsole, and squeeze the heel counter. Running shoes for overpronation tend to have a stiff base, stiff heel counter, outsole that allows for a lot of ground contact, and can include other (trademarked or not) technologies that stabilise the foot when hitting the ground.
It's also important to note that overpronators need less stability at faster paces. This is because the ground contact is shorter when we run races or speed sessions. Because of this, tempo shoes and competition shoes rarely have many stability elements. Some are very unstable and ask for an adjustment period.
Overpronation running shoes use different technologies to stabilise the foot of those who overpronate. This is can be done in 2 ways:
- using different geometry elements when designing the shoe
- using trademarked technologies that brands develop.
Geometry elements used in overpronation running shoes
Dual-density midsole: often, we see midsoles of different densities combined in one shoe. The firmer midsole is found where support is needed - at the heel and under the arch or if the split is done horizontally, firmer foam sits closer to the ground while softer one is in contact with the foot to ensure a comfortable ride. We also see dual-density midsoles in Hoka's trademarked technologies called J frame and H frame.
Medial post is made of denser foam or plastic and is located under the arch where it prevents the arch from collapsing and the ankle from rolling inward (to a certain degree). This technology was previously used much more, but today, we're seeing more dual-density midsoles and other elements that stabilise the foot.
Stiff heel counter and padded heel collars. The stiffness of the heel counter allows for a heel to stay put and not to experience any unwanted movement. The padding cradles the heel and locks it in comfortably.
This is something that can be found in neutral shoes as well with the most extreme example found in premium race shoes who most often have a very soft, sock-like heel with basically no padding.
In our lab, we always assess the stiffness of the heel counter. We assign it a 1-5 rating where 5 is the stiffest.
For context, here's how stiff heel counters are in best-rated running shoes for overpronators:
Stiffer base which is often accomplished by having a firmer midsole or inserting plates or rods in the midsole.
To test this, we perform 2 tests: longitudinal and torsional.
Testing longitudinal stiffness of an overpronation running shoe
When we push the shoe to 90 degrees using our digital force gauge, we take a note of the result. The higher the number on the force gauge, the more force we needed to bend the shoe, which means a stiffer shoe. Lower numbers mean more flexibility.
Torsional rigidity test done on an overpronation running shoe
When we twist the shoe, we assess its torsional rigidity. We give it a 1-5 rating, where 1 is the most flexible.
For context, here's how stiff (or flexible) best-rated overpronation running shoes are:
Wide base because that ensures planted landings unlike what we see in premium race shoes which are often tall and very narrow. Heel strikers prioritise the width of the midsole at the heel because it's there that they need extra stability.
In our lab, we use a digital calliper to measure the width of the base at the forefoot and at the heel.
In case you're curious about those that have the widest base, we've prepared this dynamic list that is updated with every new review that we publish (if the shoe gets a result that would make it a part of the list):
More ground contact is accomplished by having the outsole that touches the ground with a big percentage of its surface. What we have, on the other side of this spectrum, is a race shoe that can have huge chunks of outsole and midsole cut out, to decrease the weight and make the shoe more flexible.
Sidewalls are midsole upward extensions that prevent unwanted side-to-side movement and that further stabilise the foot.
Heel bevel is very important for heel strikers because it imitates the shape of our heel bone which is curved as well. This curve eases the impact when the foot hits the ground and it improves the transition.
The opposite would be no heel bevel or having a straight, maybe even protruded heel, which could cause premature ground contact. This would result in an increased amount of stress in the tibialis anterior muscle.
Sole flare is a protrusion on the midsole that appears on the medial and/or lateral side of the shoe. It's a place where the midsole is wider than the upper.
Heel strikers benefit a lot from a heel sole flare. Runners who pronate at the forefoot appreciate the medial forefoot flare.
Structural upper overlays are made of stiffer materials, such as synthetic or even plastic. They help with support and stability by ensuring a superb lockdown.
Trademarked technologies for stabilisation in overpronation shoes
GuideRails by Brooks
GuideRails are made of two pieces of firmer foam on either side of the heel that look like walls. The inside piece reduces the rolling of the foot inward, and the outside piece is firmer and higher, stabilising the heel by reducing its outward motion.
All the shoes from Brooks that utilise the GuideRails are overpronation running shoes. They have “GTS” (for go-to stability) in their name and they are easy to recognise as the newer models have the GuideRails design in stripes.
GuideRail by Altra
GuideRail from Altra focuses on the medial (inner) side, where the higher and firmer foam is placed for support.
J-Frame by Hoka
J-shaped denser foam is a supportive structure with extended heel support. This foam goes around the heel and is often of different colour than the rest of the midsole. In the colorway below, it is grey while the rest of the midsole is white.
H-Frame by Hoka
H-Frame is a support structure that they say is shaped like a letter H but it actually looks like a number 8. The shape of the 8 is made of firmer foam, and the cutouts allow the foot to be in direct contact with the plush foam, which results in a stable, soft shoe.
4D guidance system by Asics
This system includes 4 stabilising elements:
- increased heel bevel
- sculpted midsole
- wider base
- medial post.
3D guidance system by Asics
3D guidance system contains stability elements:
- increased heel bevel
- wider base
- forefoot flare.
Mizuno’s Wave plate
This plate helps stop the arch from collapsing while offering stability. It’s easy to notice it on the shoe as it’s of a different colour than the midsole.
There's also a variation of the Wave plate with a rubber wall and we can see it in Mizuno Wave Horizon 6:
How heavy are overpronation running shoes
One of our lab tests is actually shoe weight. Sometimes, the numbers on our scale do not match the numbers from the brands' specifications. We always measure the weight of the shoe in men's US 9.
Because of all the stabilising technologies that are implemented, overpronation running shoes tend to be heavier than neutral shoes. For context, have a look at the weights of best-rated overpronation running shoes:
In case you want them as light as possible, here's the list:
Softness of overpronation running shoes
Just because overpronation running shoes help with stabilisation, it does not mean that they have to be firm. There are many overpronation shoes that are soft and we can thank new technologies for this because they are implemented together with a soft midsole to create a base that's good for overpronators.
The lower the number on the durometer, the softer the foam. Here's how soft best-rated overpronation running shoes are:
If you prefer a firmer ride, here's a list of overpronation running shoes with the firmest foam. This list is updated with every shoe review we publish:
How durable are overpronation running shoes
Running shoes last less when landing is uneven because impact forces are stronger than when runners with neutral pronation land and use the shoe evenly. So, the durability of the shoes is a legitimate concern.
In our shoe lab, we look at the durability of the toebox, heel padding, and outsole.
Testing the durability of the toebox on an overpronation running shoe
After we've used our Dremel, we look at the damage and give it a rating on a 1-5 scale. 1= least durable, 5= most durable.
Toeboxes with no overlays are less durable, just like knit is less durable then, say, mesh.
Testing heel padding durability in RunRepeat lab
Here we again assess the damage on a 1-5 scale, where 5 is the most durable.
Testing outsole durability with a Dremel
When it comes to the outsole durability, we don't assess the damage but measure it precisely using a tyre tread gauge. The deeper the dent, the less durable the outsole.
If you prioritise durability, here's an overview of most durable outsoles in overpronation running shoes:
Why stable neutral shoes are most likely not enough for overpronators
They can be if pronation is very mild. Simply because there are some neutral shoes that are very stable.
But, if pronation is moderate or severe, neutral shoes do not offer enough stabilisation.
Overpronation (stability) shoes |
Stable neutral shoes |
Both can have a wider base, heel flare, … |
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Only overpronation shoes have GuideRails, GuideRail, J frame, H frame, etc. |
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Both can work for mild pronation, depending on how mild. |
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Best for moderate overpronation. |
Best for neutral pronation. |
Usually stiffer than neutral running shoes |
Usually more flexible and softer than stability shoes |
Running-shoe market dropdown by stability features
Unfortunately, the minority of shoes on the market are made for overpronators. That’s why it’s important to double-check if your pick has the stability features you’re looking for.