7 Best Running Shoes For Supination in 2024
Supination happens when runners put more stress on the outer part of their feet during landing. Or in simpler terms, it’s when the feet tend to roll outward.
Unlike overpronation (feet roll inward), runners who supinate don’t necessarily need stability shoes. These tend to be very rigid on the inner side, which will only worsen supination. Given this, we found it best to go for neutral running shoes. They are more flexible, allowing unrestrained motion.
With this in mind, we have tested neutral shoes to end up with the greatest pairs for different circumstances. After the ultracareful investigation, we have selected a number of shoes for you to especially check out. We recommend each of them depending on the category.
How we test running shoes
Apart from getting the best running shoes for supination with our own money, we have also invested in creating our own shoe testing lab. Here, we gather data on each shoe to understand better which ones are superior to others.
To test them, we carefully follow this process:
- We run in the shoes for 30-50 miles to see how they perform and how sturdy they are
- We cut each shoe into pieces to see what is inside
- We measure them in 30 different aspects like breathability, weight, cushiness, and more
Best speed training shoes for supination
What makes it the best?
As an all-rounder performer, this lightweight marvel took our runs by storm. It lives up to its name, helping us fly through the miles with much-needed support and stability. Because of all this and more, the Saucony Endorphin Speed 4 is our top speed trainer for supination running.
A fluid yet powerful nylon plate spans the entire length of the midsole, exhaling energy rebound with every toe-off. So propulsive and yet so natural, ES4 emerged as flexible as the average road running shoe (29.4N) in our lab’s bend test. Bringing us up to speed is its feather-like build that makes lifting each foot feel effortless. At a mere 8.4 oz (237g), it’s 10.9% lighter than the average.
Underneath is a balanced midsole that keeps the ride stable even as we corner at full speed. Our durometer reveals it’s close to the average with a measurement of 22.3 HA. To further emphasize comfort, ES4 has generous cushioning for impact absorption.
Runners with narrow feet may not achieve the snug fit they prefer since the toebox at its widest point measures 101.7 mm, 3.5 mm above average.
Pros
- Remains lightweight
- Excels at all paces
- Great for track workouts
- More spacious fit
- Bouncy and enjoyable ride
- Enhanced stability over v3
- Suits daily training
- Exceptional value
Cons
- Slightly heavier than predecessor
- Could be a bit firm for some
Best race running shoes for supination
What makes it the best?
Nike’s Alphafly 3 is a game-changer for setting personal bests, exhaling electrifying speed while delivering the cushioning and support we need. Its elite midsole is made for winning, and our lab agrees it’s the best racer for supinators.
From the moment we took our first strides, it was evident that we had a champion beneath us. Each toe-off has a strong energy rebound, propelled by the dynamic FlyPlate and Air Pods integrated within the midsole. Its exceptional responsiveness comes from its high level of stiffness. Our flex test confirms it withstood a formidable 71.7N force to bend to 90º, surpassing the average by a staggering 145.5%.
Further contributing to its powerful core is the superior ZoomX midsole that rises to a skyscraper 38.1/29.6 mm stack for leg-saving comfort. Alphafly 3 incorporates a dual-foam setup: a plush 18.1 HA bottom layer for impact absorption and a firm 29.3 HA foam for support.
All these features are packaged in a sleek design tailored for race day. Its impressive 7.1 oz (201g) lightweight construction outshines the average racer's weight of 7.7 oz (217g). Further emphasizing its feathery feel is the unrestricted Atomknit upper that allows exceptional airflow.
Its $285 price tag is steep and may not be appealing to budget-conscious buyers. Those who prefer cheaper options can explore other racers.
Pros
- Remarkably lightweight despite its broad size
- Best-in-class breathability
- Excels in the marathon distance
- Repositioned Air Pods offer a better ride than the v2
- ZoomX foam delivers massive energy return
- Aids in forward momentum, especially when legs begin to fatigue
- Better than ever for 5K/10K racing
- Finally smooth transitions!
Cons
- Heel strikers might wear down the outsole quickly
- The arch could still be a challenge for some
- The sock-like tongue might not suit everyone
Best daily running shoes for supination
What makes it the best?
Countless hours in the lab and on the road led us to the best daily trainer for supination running: Nike’s Pegasus 41. This versatile pair is a valuable addition to any runner's rotation, offering the flexibility needed for easy runs, cushioning and stability for long distances, and a breathable upper as the cherry on top.
The outsole has multiple grooves to offer flexibility when bending our feet, and flexible it is! We moved naturally with barely any resistance. Our 90-degree test confirms it’s 34.0% more adaptive than average.
Switching our attention to the midsole, its upgraded ReactX foam has two Air Zoom units for responsiveness. It keeps a moderate height for ground feel and stability while making the composition lighter for comfort. Our durometer shows it’s 26.2% softer than average. The midsole sidewalls also add extra support by preventing excessive movements.
The Peg is a comfortable place to be in all day, leaving our feet feeling refreshed. With numerous ventilation holes, our body heat escaped freely. Our smoke test in the lab agrees with an impressive 4/5 breathability rating.
However, this version’s 11.4 mm drop suits heel-strikers more. Those who prefer less harsh drops should check other options.
Pros
- Enhanced for heel strikers
- New ReactX foam!
- Improved breathability
- Plush upper
- Good durability
- Several stability enhancements
- Newly designed rocker and bevel
- Solid performance
- Superior lockdown
- Sustainable features
Cons
- Not ideal for forefoot strikers
- Price increased by $10
- Worse than the v40 in cold temperatures
Most comfortable running shoes for supination
What makes it the best?
After logging countless miles and dedicating hours to meticulously testing supination running shoes, one standout contender captured our attention: the Gel Nimbus 26. In-shoe feel and plushness go off the charts here with an added stability boost, earning this ASICS the top spot for comfort.
Each stride melts away into silky goodness. The Nimbus 26 transforms lengthy runs, allowing us to enjoy ourselves without fixating on the miles ahead. We give credit to the delightful foam, which our durometer proves is 21.6% softer than average. Tons of this foam support our feet, as our caliper measures a massive 40.4/32.0 mm stack. For heel strikers, the incorporation of PureGEL technology in the rear area ensures landings are exceptionally gentle.
While most maximalists bring unsteadiness, this trainer delivers safe and sound strides. Boasting a remarkably wide base and a rigid midsole, it provides a foundation that inspires confidence. Measurements reveal widths of 118.4 mm in the forefoot and 101.7 mm in the heel, accommodating various striking patterns while effectively preventing uncontrolled twisting.
However, this shoe comes at a heavyweight 10.7 oz (303g), which may feel burdensome to runners who want to push the pace.
Pros
- Premium all-around comfort
- Enhanced toebox design
- Exceptional durability
- Best-in-series outsole
- Ideal for long distances
- Superb knit upper
- Surprisingly stable
- A dream for heel strikers
Cons
- Increased weight
- Limited energy return
- Tongue lacks padding
Best running shoes for supination overall
What makes it the best?
A one-of-a-kind, versatile shoe that cleverly combines comfort, durability, and support — that’s the Novablast 4. It boasts a superior soft and bouncy FF Blast+ ECO, keeping our legs fresh no matter how fast or long we run. Our runs and lab results confirm this shoe is the best among supination running shoes.
Our feet sink delightfully into the foam, which our durometer shows is 28.7% plusher than average. This explains why we could keep going! Novablast 4 doesn’t stop there and ensures there’s generous cushioning no matter where we land with its 39.2/30.2 mm stack. Despite its height, the shoe feels surprisingly light on foot. Our scales confirm it’s only 9.1 oz (259g), while the average daily trainer weighs 9.8 oz (279g). Each stride feels effortless!
Other than the soft and springy cushion, it promotes a stable ride with its very wide platform. The forefoot is significantly 9.6 mm wider than average.
Testing the outsole against long miles didn’t have much effect on the rubber. We couldn’t resist checking it against our Dremel test and it beat the average by showing more resistance to wear. Its 3.9 mm thickness is also beyond average.
What didn’t feel so comfy was the upper. Its mesh is too thick for hot and humid runs under the sun.
Pros
- Enhanced outsole offering better grip and durability
- Improved upper comfort with premium materials
- Upgraded tongue padding
- Exceptional value at just $140
- More cushion than ever before
- Accommodates a wide range of foot sizes
- The most stable Novablast yet
- Retains most of its fun and energetic ride
Cons
- Not the best for hot summer runs
- Outsole still lacks grip in wet conditions
- Minor weight increase compared to v3
Best supination trail running shoes
What makes it the best?
Proven in our runs and tested in our lab, the Nike Zegama 2 emerged as the ultimate trail running shoe for supinators. It seamlessly merges the plush comfort of road running shoes with the dynamic ZoomX midsole, ensuring a spirited ride. Meanwhile, its robust construction and Vibram Megagrip outsole delivers essential protection and superior traction, making it ideal for conquering diverse terrain conditions.
Featuring Vibram’s latest Traction Lugs, Zegama 2 excels on any surface. We measured it to be 4.0 mm deep and felt its exceptional bite on the ground, securing our strides and enduring tough conditions without visible damage; our Dremel test left only a minimal 0.8 mm mark.
The rockered ZoomX midsole feels plush and energetic, making long miles feel effortless. With every spring toe-off, we land on a luscious foam, which we confirmed with our durometer to be 36.1% softer than average.
Our Dremel also had minimal effect on its well-structured upper. What’s even more mind-blowing is that it has dozens of ventilation holes! Kudos to Zegama 2 for achieving both breathability and durability with a solid 4/5 score on both tests.
However, the shoe has a low 4-mm drop, which may not suit heel-strikers. Those who prefer higher drops and have lower-leg issues will find better support with other shoes.
Pros
- More ZoomX bouncy foam!
- Vibram Megagrip outsole
- Spacious upper
- Exceptional durability
- Superb wet condition traction
- Ideal for midfoot and forefoot strikers
- Ready for long-distance running
- Suitable for hiking too
Cons
- Could be lighter
- Not ideal for heel strikers
- Limited toebox vertical space
Best budget supination running shoes
What makes it the best?
Within the 100 bucks range in our lab, there’s nothing like the Saucony Axon 3. It’s a versatile daily trainer boasting otherworldly comfort and reliable durability. This lightweight shoe is our best budget pick as it outclasses many supination shoes closer to the $136 average.
Axon 3 feels light in the pocket and on foot. For such a cushioned shoe, we’re pleasantly surprised with its agility. Our scales show it’s 8.6 oz (244g), 12.5% lighter than the average daily trainer.
We have a generous amount of foam underneath our feet, especially in the forefoot area. At 27.9 mm, we feel supported enough as we burn long miles. The cushion feels soft to the touch. Our durometer confirms our sensations as it measures 22.5% below average.
Behind the scenes, the outsole does the dirty work. It gripped our streets with exceptional consistency, showing no signs of wear after countless test miles. This is thanks to the rubber in the outsole that’s 0.7 mm thicker and 3.5% harder than average. Both results cement its durability.
However, we don’t recommend the Axon 3 for excessive heel-strikers, as our measurements indicate that the shoe’s actual drop is only 5.7 mm.
Pros
- Incredible value at only $100
- Significant weight reduction from version 2
- Impressively cushioned with PWRRUN foam
- Fantastic durability
- Suitable for quicker paces
- Excellent as a daily workhorse
- Lovely upper
- Works for short and long runs
Cons
- Probably too stiff for very relaxed runs
- Slightly narrower forefoot than before
What supination means for runners
Our joints pronate and it’s a normal thing. But, when we look at the angle, some ankles roll far too inward (overpronation), some are neutral, and the minority of runners actually supinate or underpronate, which means their ankles roll outward. If you’re a supinator, you most likely place more weight on the outside (lateral) side of your shoes.
And there’s nothing wrong with supination. Especially if you are pain-free. If you’re experiencing pain and injuries, best to consult a specialist.
There is a wet test that you can do at home to check your pronation.
It’s very important to note that the accuracy of this test is not comparable to the assessment and diagnosis done by an orthopedist, ideally a one that specializes in running (works with a lot of runners and/or is a runner themself).
5 features to look for in supination running shoes
Runners who supinate wear neutral running shoes. The difference between those with neutral pronation and supination is usually the foot strike as supinators then to use the forefoot more and in the wear of the shoe. Supinators usually see more wear on the outer side of the outsole (and midsole, when the outsole disappears).
With that in mind, here’s what to focus on when looking for a supination running shoe:
- Cushioned shoe. Obviously not a minimalist one
- Rich forefoot cushioning. Flatter shoes can work but not for beginners
- Heel drop that’s lower than 10mm. Usually, overpronators (and heel strikers) enjoy a higher drop of 9, 10mm and above
- No arch support features
- Grippy and durable forefoot
We cover all of these features below in greater detail. And, in case your toes are often cramped, here are running shoes with the widest toeboxes we measured.
The measurements were taken at the big toe and where the forefoot is the widest. This way, we can understand how pointy the toeboxes are and which shape would suit us more.
Protective forefoot is a must
Especially if you’re a beginner. Minimalist shoes usually have lower stack heights and less protection. They are great for strengthening foot muscles but ask for an adaptation period and are not recommended to beginners.
We advise looking for cushioned running shoes. We measure the amount of cushioning by measuring stack heights.
For context, here’s how big stack heights are in best-rated running shoes for supination:
In case you want as much forefoot cushion as you can get, here are the top 5 shoes:
High heel drop is out of the question in supination running shoes
Heel strikers (and overpronators) usually enjoy a higher heel drop because this means more cushioning for them where they need it: at the heel. Beginners are usually advised to go for a 10mm drop.
However, when you’re landing at the forefoot, having a high heel toe to drop can feel very chunky and bothersome. We recommend finding shoes that have a heel drop lower than 10mm. If you’re not used to a lower drop, like 1-4mm, then look for a shoe that has a heel drop of 5-9 mm.
As if this wasn’t enough, we have to warn you: brands often publish specifications where a heel drop is simply wrong. We have found many cases like that and some are rather extreme, where the measured heel drop is 2x bigger or smaller! than the advertised.
Our heel drop measurements, or stack height measurements to be precise, are standardized. We honor the guidelines from WorldAtheltics and measure the heel stack height at 12% of the internal length and forefoot stack height at 75% of the internal length.
Here’s the heel drop of best-rated running shoes for supination:
You can always check the drop measurements on our website. If you’re curious about all the wrong measurements, read our in-depth guide How brands' heel-to-toe drop measurements differ from reality in running shoes.
How firm are supination running shoes
In our shoe lab, we cut shoes in half to be able to stick a durometer needle into the foam. Of course, cutting the shoes in half allows us to do other tests as well, but we’ll focus on softness now.
Durometer is a digital device that lets us know how firm or soft the foam is. Lower numbers on its display mean the foam is softer and higher numbers mean it's firmer.
If this is your first time seeing durometer results, here’s how foams from best-rated shoes for supination scored:
If you’re looking for the softest option out there, here are our suggestions:
And, in case you prefer a firm ride, here are currently the firmest supination options. These tables are regularly updated with every shoe review we publish.
Look for durable outsoles in running shoes for supination
When it comes to outsole tests, we perform 3 of them:
- Measuring its hardness
- Measuring its thickness
- Durability test using a Dremel.
We use a shore C durometer to measure the hardness of the outsole. The bigger the number on the display, the harder the rubber.
In general, harder rubber is more protective and durable. The softer one is more flexible and sticker. However, different compounds are available today so it’s best to look at the whole picture, not only one piece of the puzzle.
Thicker rubber means more weight but also more durability and protection.
And finally, we press a Dremel against the outsole (always the same duration, pressure, and RPM) and look at the damage. Then we use a tire gauge tread to precisely measure how deep the dent is. Shallow dents mean more durability, while a deeper dent means the outsole is easier to go through or easier to damage.
More flexibility means a more natural feeling
While stiffness brings more stability and even propulsion (think carbon plates), some runners still prefer more flexible running shoes. This is because more flexibility comes with a more natural running feel.
To test flexibility, we use a digital force gauge to bend the shoe to 90 degrees. Then we read what’s on display: higher numbers mean more force was needed to bend the shoe, which means it’s stiffer. Lower numbers mean the shoe is more flexible.
Here are the most flexible running shoes for supination
And in case you prefer a stiffer ride, here’s our always-updated list:
What happens at longer distances?
Simply, our legs and feet get tired. Then, they might enjoy more support and stability. This means different things for different runners, as we often see in ultra races when they swap their running shoes.
This extra support can mean getting shoes that:
- Are half a size or a full size larger. This works for runners whose feet swell a lot
- Have a higher heel drop. This helps runners who sense they are getting tired in their lower leg area, especially if they are changing from forefoot striking to heel striking
- Are stiffer and/or have a wider platform. This brings more stability so there’s less unwanted wobbling that tires out the feet even more
- Have stability features like sidewalls, sole flares, maybe even rails or similar technology that stabilizes the feet even more.
We wrote extensively about stability features and you can read more about the geometry elements used in stability shoes or trademarked technologies in our guide on Pronation.
There are, of course, other elements you can look for, that bring more stability. Things like a wider base, sole flares, stiffer platform, etc.
When it comes to the width of the base, if you’re a forefoot striker, look for a wider base at the forefoot. We do both measurements, of course, so you can look them up.
Supination trail running shoes?
There are no special supination trail running shoes. Just like for road, supinators go for the neutral shoes. Trail shoes don’t even have a category for stability shoes (which would be a much larger group than the supination one).
This is because the terrain varies a lot; it’s constantly changing with the ups, downs, pebbles, and smaller and larger obstacles. It's difficult to stabilize feet or ankles on such terrain but there are features that can help you feel more stable and supported, like a stiff base, wide base, stiff heel counter, etc.
Similar buying guides
