7 Best Running Shoes For Overpronation in 2024

How we test running shoes for overpronation

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.

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: 

1. Wet the soles of your feet, one at a time
2. Stand onto a piece of paper while allowing the water from your feet to sink into the paper
3. Step off
4. 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.

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: 

1. using different geometry elements when designing the shoe
2. 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:  

1. increased heel bevel 
2. sculpted midsole
3. wider base
4. medial post. 

3D guidance system by Asics 

3D guidance system contains stability elements:  

1. increased heel bevel
2. wider base 
3. 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. 

 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.