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The Best Arch Support Shoes for Running
Arch support shoes keep your feet and body aligned for pain- and injury-free miles.
Few things will derail your run faster than pain flaring up your legs with every step. If pain regularly forces you to quit early, you may want to consider a different pair of shoes, especially if your current ones lack proper arch support. Arch support shoes have cushioning that matches the shape of the bottom of your feet, providing extra support that promotes good running form.
“Arch support is important for keeping your feet and body aligned to help prevent injury,” says Dr. Janine Ferrigno-Taddeo, D.P.M., a podiatry specialist and expert consultant at Aetrex. “Proper arch support helps reduce overpronation and absorb shock.”
Best Arch Support Shoes for Running
The Expert: I became a runner in middle school and have covered running and outdoor gear for years, both on-staff at Runner’s World and as a freelance journalist. I’ve written more about running shoes than any other category, and have firsthand experience testing models from a range of brands.
To get reliable info on the science behind arch support, I included input from multiple podiatrists and a physical therapist: Dr. Janine Ferrigno-Taddeo, D.P.M., a New Jersey-based podiatry specialist and expert consultant at Aetrex; Dr. Nelya Lobkova, D.P.M., a surgical podiatrist based in New York City; Dr. Paul Nasri, P.T., D.P.T., C.O.M.T., a physical therapist and owner of The Game Plan Physical Therapy in New York City; and Daniel T. Halloran, D.P.M., F.A.C.F.A.S., an Austin, Texas-based podiatry specialist.
How Arch Support Helps
Arch support counters overpronation, or the tendency for your foot to roll inward ( or “pronate”) too much during your stride. Overpronation doesn’t just cause issues for your feet—it throws your whole body alignment out of whack. Add in the fact that each running step generates an impact force around three times your body weight, and you have a recipe for injury, says surgical podiatrist Dr. Nelya Lobkova, D.P.M..
“All that shock at heel contact needs to be adequately transferred up the chain to the ankles, knees, hips, and back,” she says. “If the alignment is off or shock is inadequately absorbed, certain tendons or ligaments get overworked, leading to overuse injuries.”
By keeping your body in alignment as you run, proper arch support shoes can help alleviate a wide range of overuse issues, including conditions like plantar fasciitis, shin splints, Achilles tendonitis, posterior tibial tendonitis, medial knee pain, lower back pain, and heel pain, says Lobkova.
Who Needs Arch Support?
If you’re dealing with any of the issues above, you should consider getting more arch support, says Lobkova. Another indicator you might need more support: If you find excessive wear on the inner side of your running shoes.
But even if you don’t experience pain while running, arch support is still important. In fact, most runners need shoes with good arch support, says Halloran, (though that could mean using a “neutral” shoe).
What to Look For in an Arch Support Shoe
No single shoe model or type of shoe works for all runners who share a foot type or running style. However, we can give some general advice on what to look for, based on your arch height, form, and foot flexibility.
Arch Height and Form
There are three types of arches based on height—low (flat feet), medium (normal), and high. If you’re not sure what kind of arch you have, this simple test can help.
Runners with high arches tend to supinate, or roll outward, mid-stride. Because their arches tend to flatten and rise to absorb the shock of landing and taking off, high-arched runners tend to benefit more from neutral shoes that provide built-in stability, says Halloran. Medium-arched runners also tend to do well with a neutral shoe.
Runners with flexible or low arches (flatter feet) are more likely to overpronate. For this group, stability shoes can often help. Also known as “motion control” sneakers, stability shoes use guide rails, medial posts, and other features built into the midsole to lightly correct that inward roll before it can cause injury.
While the evidence that stability shoes prevent injury isn’t conclusive, a study from a 2016 issue of the British Journal of Sports Medicine found that overpronating runners who wore motion-control shoes suffered fewer injuries over the course of six months than those who wore neutral shoes.
Find Your Fit
No matter your arch height or pronation style, the most important thing to look for in any dedicated running is a good fit that feels supportive and comfortable. Halloran recommends the Asics Gel-Kayano for those seeking a stability shoe, and the Brooks Ghost, a longtime neutral favorite that works for a wide range of runners. He also finds that New Balance shoes work well for “hard-to-fit” runners, due to the brand’s wide range of sizes and widths. “However, nothing can replace going to a reputable running store and getting fit with shoe gear by a knowledgeable staff person,” he says. Good arch support can be found in both neutral and stability shoes, but finding the right shoe for you might take a few test runs.
How We Selected The Best Arch Support Running Shoes
To choose the arch support shoes included below, I searched across major running brands’ websites to find support-oriented shoes, talked with brand reps to get info on new and notable models, and consulted past RW shoe reviews. I also asked the experts quoted above for their picks, incorporated feedback from RW editors, and relied on research from the original version of this article, written by Caitlin Giddings. Using all this information, plus my own knowledge of the running shoe market, I narrowed the list down to the pairs below. I aimed to include shoes that work for a variety of runners and running styles, so no matter what your needs are, one of the arch support shoes below should work for you.
Pros
- Gender-specific support at medial plate and forefoot
- Good cushioning
Cons
- Drop feels aggressive for some
- Toe box feels narrow for some
A good choice for runners with high arches, the Gel-Nimbus is a shoe designed to deliver plenty of soft cushioning over long distances. It brings together a trifecta of plush midsole padding, with Flytefoam, Flytefoam Propel, and gel pods at the forefoot and heel to absorb impact and launch your body into motion.
New gender-specific medial plate and forefoot designs provide targeted support based on slight differences between the gait of men and women. The upper is better fitted and more breathable than ever and uses 20 percent recycled materials—though some testers complained it felt tighter than previous versions of the shoe.
Saucony Endorphin Speed 3 Arch Support Running Shoe
Saucony Endorphin Speed 3 Arch Support Running Shoe
Pros
- Lightweight
- Plenty of spring
Cons
- Some wearers experience heel rub
The latest generation of Saucony’s popular Endorphin line, the Endorphin Speed 3 is the ideal option for runners who require arch support but also want to stay fleet on their feet.
Boasting substantial cushioning thanks to Saucony’s proprietary sole material, this shoe has been redesigned from toe to heel. It delivers not only greater comfort, but also more support for daily training thanks to the updated S-curve winged nylon plate. This results in both a smoother ride as well as plenty of spring to help support fast runs.
Key Specs
| Support | Neutral |
|---|---|
| Weight | 8.1 oz. |
| Drop | 8 mm |
Hoka Clifton 8
Hoka Clifton 8
Pros
- Soft and lightweight
- Streamlined upper
Cons
- Not great for speedwork
- Upper feels warm
The Clifton 8 is popular with runners and walkers alike due to a generous mattress of cushioning that feels soft, lightweight, and forgiving underfoot—even into double-digit mileage. The shoe has great arch support for high-arched runners, and excellent impact absorption in its full-compression EVA midsole. Even with all that pillowy cushion, it doesn’t feel heavy, sluggish, or unresponsive.
Make no mistake: The Clifton is not the shoe for speed work or setting PRs—it’s a little too soft and cushy for that. But for completing a hilly, 20-mile training run without battering my quads to the point that I can’t function for the rest of the day, it’s my go-to.
Brooks Ghost 14
Pros
- Smooth ride
- Full-length soft and responsive DNA Loft midsole
- First carbon-neutral Brooks
Cons
- Toebox feels more narrow than previous versions
The Ghost is a perennial favorite for new runners and marathoners alike due to its ideal balance of cushioning and firmness. It’s not the fastest feeling shoe—its full-length DNA Loft foam midsole doesn’t quite have the snap of some of Brooks’ racier models—but it’s responsive, cushioned, smooth, and durable enough to be an ideal daily trainer for all distances.
The 14 also represents a huge step forward for Brooks: It’s the brand’s first carbon-neutral shoe, which is part of the company’s goal to achieve net-zero carbon emissions by 2040. The execution of that can be seen in the 14’s all-new upper, which is made mostly out of recycled polyester so it retains the cozy, bootie-like feel of previous models—and provides more room in the forefoot.
Nike Air Zoom Pegasus 38 Neutral Arch Support Shoe
Nike Air Zoom Pegasus 38 Neutral Arch Support Shoe
Pros
- Cushioning is soft on touchdown; springy on toe-off
- Outside withstands high mileage with reliable grip for short portions of off-road running
Cons
- Take time to break in
If you want something a little snappier to pick up the pace or to maybe set a 5K PR, the 38th Air Zoom Pegasus is a great option that upholds the line’s reputation for being a “workhorse with wings.”
The shoe’s midsole has lots of thick React foam for a soft, responsive feel underfoot, and gender-differentiated cushion—the women’s model has 15 psi of pressure in its Air unit compared to 20 psi for men.
The footbed feels like it forms to your foot after a few runs, with plenty of arch support and comfort for quick sprints or long runs. The redesigned upper has a roomier, more comfortable fit than previous Pegs with more padding at the tongue and plusher mesh.
Key Specs
| Support | Neutral |
|---|---|
| Weight | 10 oz. |
| Drop | 10 mm |
New Balance Fresh Foam X 880 v12
New Balance Fresh Foam X 880 v12
Pros
- Unobtrusive support
- Durable outsole
Cons
- Overpronators may need more support
Need a workhorse trainer that’s built to last? The Fresh Foam X 880 makes a great pick for neutral runners and those with high arches. It features a dual-layer midsole with Fresh Foam X foams: One is firmer for more support, while the other is softer and more responsive. The engineered mesh upper offers additional targeted support around your foot.
I’ve run in this shoe and really loved the balance it strikes between the plush, bouncy heel and firm forefoot, and the wide footbed cradled my feet for a comfortable fit.
Key Specs
| Support | Neutral |
|---|---|
| Weight | 10.5 oz (M), 8.4 oz (W) |
| Drop | 7mm |
Pros
- Plush and supportive
- Breathable upper
- Durable
- Stability features
Cons
- On the heavy side
If you’re not sure if you’re an overpronator or not but want something with solid support, the Gel-Kayano is here for you. The shoe has been a longtime favorite for its versatility—largely due to stability features that are supportive enough to correct an overpronator’s stride, but also subtle enough that they won’t hinder neutral runners.
The 28 changes up the shoe’s previous stability formula with a midsole that has stiffer foam on the medial side to prevent overpronation. There’s plenty of support through the arch and abundant soft foam cushioning throughout, with gel pods under the heel and forefoot for added shock absorption. Overall, the shoe has a smooth ride and plush feel that works for a variety of people—whether you’re training for a marathon or just walking.
Altra Provision 5
Pros
- Textured insole
- Guide rail on the medial side provides moderate support
- Snug fit with plenty of room in the foot-shaped toe box
Cons
- Some testers found they took time to break in
Much like the Adrenaline, the Provision is a subtle stability shoe that only supports your foot when and where needed. It uses unobtrusive guide rails to bumper overpronating or fatigued feet back into place. For those seeking arch support, this shoe delivers with a padded and textured insole that cradles your foot like a hammock, and a feature called the “InnovArch” that connects the footbed to the lacing system for a secure hold that’s not over-constraining.
These shoes have all the comfort, support, and stability you need for serious time on your feet. Fans of Altra shoes will also recognize and appreciate the brand’s signature foot-shaped toe box, which allows toes to splay out naturally without being cramped.
Hoka Arahi 6
Hoka Arahi 6
Pros
- Supportive and soft
- Relatively low weight
Cons
- Might be too cushioned for speedwork
The Arahi offers premium support features in a lightweight package, and it’s also one of Lobkova’s top picks for a support shoe. While the Clifton is slightly lighter, the Arahi serves up a similarly cushioned feel with the addition of dedicated support features for overpronators.
The midsole includes Hoka’s J-Frame, a dense foam layer that runs along the medial side of the shoe and around the heel to counter overpronation. Combined with compression-molded EVA foam and a Meta-Rocker sole shape, the Arahi creates a cushioned, smooth, and supportive ride that won’t weigh you down.
Key Specs
| Support | Stability |
|---|---|
| Weight | 9.3 oz (M), 7.6 oz (W) |
| Drop | 5mm |
Saucony Tempus
Saucony Tempus
Pros
- Lightweight and responsive
- Versatile
- Certified by the American Podiatric Medical Association as beneficial for foot health
Cons
- Firm cushioning, according to some testers
Another of Lobkova’s recommended shoes, the Saucony Tempus is unique among running shoes made with stability in mind. It’s a lightweight, bouncy trainer that can work for both overpronators and neutral runners alike.
The Tempus features an EVA-based Pwrrun frame to support your foot and guide its motion during your stride, as well as a full-length layer of Pebax-based Pwrrun PB foam for additional responsiveness. (That’s the same stuff used in Saucony’s speed-oriented Endorphin shoes.) The result is a cushioned, supportive, and lively ride that appeals to a wide range of runners.
Key Specs
| Support | Stability |
|---|---|
| Weight | 8.9 oz (M), 7.9 oz (W) |
| Drop | 8mm |
Mizuno Wave Inspire 19
Mizuno Wave Inspire 19
Pros
- Responsive and soft
- Available in wide sizes
- Durable outsole
Cons
- High drop might not work for some runners
Mizuno’s hallmark innovation is the wave plate, a plastic layer embedded in the midsole that increases energy return, absorbs impact forces, and helps the sole keep its shape while supporting your foot.
The Wave Inspire utilizes a wave plate, along with layers of soft, bouncy Enerzy foam above and below it, to create a cushioned-yet-responsive ride with plenty of support for overpronators. With its high drop and generous heel cushioning, it’s an especially good pick for heel strikers.
Key Specs
| Support | Stability |
|---|---|
| Weight | 10.7 oz (M), 8.6 oz (W) |
| Drop | 12mm |
PM: Will arch support help bunions?
MC: Yes, Ferrigno-Taddeo says, the extra support will keep your bunions from getting worse. That said, you’ll likely want to get a pair of custom-molded insoles for your feet in addition to off-the-shelf shoes.
PM: How should you transition to wearing arch support shoes?
MC: If you do grab a pair of new shoes (or arch support insoles), make sure to give your body time to adjust.
“Don’t start running in them right away,” advises Nasri. “Start by wearing the sneakers for two hours on day one. Just walk in them. Then we add one to two hours per day to the wearing schedule until we reach eight hours.”
After that, you can run in them without overly fatiguing your arches.
PM: Are orthotics a good alternative to arch support shoes?
MC: Orthotic insoles can be a good alternative or complement to arch support shoes. Some of the experts I spoke with even suggested they’re a more effective way to get support, since the insoles are directly in contact with your foot (unlike the midsole of a shoe). If you choose the insoles route, Ferrigno-Taddeo recommends getting a pair that’s custom-molded to your feet for the best results. In addition, a true orthotic should be “semi-rigid,” says Lobkova. If you can bend it in half, it won’t do anything for your feet.
Nike React Pegasus Trail 4 Arch Support Running Shoe
Nike React Pegasus Trail 4 Arch Support Running Shoe
Pros
- Midfoot band for greater support
- Lightweight
Cons
- Thin material is light on trail protection
Nike has stripped down its Pegasus model to offer its lightest trail runner yet. It’s so light, in fact, that it almost ranks among the minimalist class, yet it still offers a surprisingly solid among of support thanks to its integrated Flywire technology providing stability at the midfoot while the brand’s proprietary React foam delivers a smooth ride.
A solid rubber outsole provides outstanding grip and solid side-foot protection when zipping over uneven trails, but some users have mentioned that the body mesh is a bit thin for top-foot protection. That’s the price you pay for a truly lightweight trail running shoe, I guess.
Key Specs
| Support | Neutral |
|---|---|
| Weight | 9.5 oz. |
| Drop | 10 mm |
Salomon XA PRO 3D v8 Gore-TEX Trail Running Shoes with Arch Support
Salomon XA PRO 3D v8 Gore-TEX Trail Running Shoes with Arch Support
Pros
- Waterproof
- Outstanding grip
- Quicklace
Cons
- Heavy soles
If you’re looking for the ultimate all-weather offroad runners, Salomon has you covered. The XA PRO 3D V8 Gore-TEX line might be a mouthful to say, but a whole lot of foot protection comes with it.
The Gore-TEX material ensures that your feet fill stay dry, while the sticky Contragrip soles will provide rock-solid footing across virtually any surface, and the new 3D chassis deliver outstanding stability.
The exterior is also super tough, providing plenty of safety while running over unpredictable trails. They’re definitely a heavy pair of shoes, particularly in the clunky soles, but if you’re looking for outstanding offroad foot security, you’ve found it.
Key Specs
| Support | Stability |
|---|---|
| Weight | 12 oz. |
| Drop | 11 mm |
Michael is a freelance writer with years of experience covering gear and the outdoors for Runner's World and other publications; when he's not writing, he's usually biking, hiking, and running in the mountains around Los Angeles, where he lives.
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