Runners and walkers who have low arches or flat feet and who overpronate – the conditions generally overlap – need to carefully choose running shoes or walking shoes that address these conditions.
Briefly explained, runners and walkers with flat feet or low arches, and those who overpronate, roll inwards too far when their feet strike the ground. The balls of the feet take most of the weight, and the body compensates in various ways. For instance, knee injuries, shin splints and plantar fasciitis aren't uncommon issues for overpronators.
In general, overpronators who either run or walk will need shoes that provide motion control or stability to minimize the feet’s excessive moment and prevent injury. However, what type of shoe works best for an athlete depends on the severity of the overpronation or the need for arch support.
Determining Arch Support and Overpronation for Running Shoes
Before choosing to buy a new pair of running shoes to address arch or pronation issues, athletes should determine their needs. There are several steps runners and walkers can take to help identify these needs:
- Take the wet test, essentially looking at imprints of one’s bare feet on a towel or paper to assess how the body distributes weight in relationship to the arch.
- Examine current running shoes (ideally) or other shoes for excessive wear and tear.
- Peruse running shoe reviews from credible sources such Runner’s World, which provides reviews based on user experiences. (See below.)
- Visit a running specialty store professionally fit and to discuss various shoe options. Another alternative is to visit a specialist in podiatric sports medicine.
Many times, a runner or walker can identify their basic needs from the first two strategies, and narrow down running shoe options using online reviews. For the best possible fit, runners and walkers should also consult with a professional specialist before deciding on a shoe.
Stability vs. Motion Control Running Shoes
Part of the challenge in choosing running shoes for flat feet is in understanding running shoe categories and terms. For runners and walkers concerned with flat feet or overpronation, that means looking for stability or motion control shoes.
Runners who need arch support – generally mild to moderate overpronators – often benefit from a stability running shoe. These shoes tend to be less flexible than cushioned shoes, and the rigidity helps control the foot’s movement.
Motion control shoes, which some manufacturers call maximum stability, are appropriate for medium to severe overpronators, those who wear orthotics, and who have been diagnosed with flat feet. Heavy runners or walkers, and those with large body types – think of athletes in the Athena and Clydesdale running divisions – also tend to benefit from motion-control shoes.
Running shoes’ benefits are described in ways that make all options sound beneficial. Buying a cushioned shoe for an overpronation may sound, well, cushy, but it can do more harm than good. Likewise, buying a shoe that offers more support than is necessary can exacerbate conditions and even cause problems. More isn’t necessarily better. Buy just the amount of shoe needed to address current running issues, no more, no less.
Recommended Stability and Motion Control Running Shoe Brands
Manufacturers of running shoes will update their shoes regularly, tweaking old models and adding new innovations – all of which can alter the fit of a shoe in ways both good and bad for a particular athlete. Not to mention that the recommended shoe for women may not the same as for men.
It can be difficult to keep up with the latest styles or best running shoes, which is why the running shoe lab offered by Runner’s World can be so useful a resource for making initial comparisons. While an incomplete list, here are some of Runner’s World award-winning recommended shoes for stability and motion control as reviewed within the past two years.
Recommended Stability Running Shoes•
- Adidas Supernova Adapt
- Brooks Adrenaline GTS 10
- Asics Gel 11xx, Gel-Kanyo or GT 21xx
- Mizuno Wave Nexus
- Nike LunarGlide+ and Zoom Structure Triax
- Saucony Omni
Recommended Motion Control Running Shoes*
- Asics Gel-Evolution
- Saucony Pro-Grid Stability
*Recommended shoes for both male and female. Some current model numbers have been replaced when possible, with xx in place of the most current model's identifying digits, to indicate the recommendation of the overall model. Shoes include best debut, editor’s choice, and best-buy award winners. The lists do not include all reviewed shoes.
Runners who have low arches or flat feet, or those who have overpronation issues, need to carefully select the best running shoes for stability or motion control. Because individual needs vary from athlete to athlete, knowing the basics of pronation and arch type, understanding various shoe categories, and getting professionally fit are all recommended steps for a long, pain-free running career.
Related Articles:
- Running Shoes: What Flat Feet, Overpronation and Supination Mean
- Categories of Running Shoes Help Runners Choose Best Fit for Feet
- How to Choose Good Running and Walking Shoes
Debra Peterson - A freelance writer and scholar, Debra Peterson specializes in Disney Studies, with particular interests in Walt Disney World and ...
Join the Conversation