Supination, also known as underpronation, is a very common running gait. In fact, we all supinate and pronate during every stride. Supination is when the foot rolls outward, and pronation when it rolls inward. These natural parts of the gait cycle may only become a problem, or at least something to be aware of, when they are more extreme.
There is nothing more important for runners than getting the right pair of running shoes. Both to avoid injury and enjoy your run, you need a pair that offers the right level of support for you personally. Like your fingerprint, your running gait is unique to you, and everyone has different needs. However, to help you choose between some of the most popular options, we have put a range of running shoes through their paces.
The quick list
See the quick list below for a summary of our favorite running shoes, or scroll further down for more detailed reviews of each product.
Best overall
This reasonably priced neutral running shoe won us over with its comfortable fit, excellent foot support, durability, and great running performance.
Best for newcomers
The Brooks Glycerin has long been a go-to shoe for new and casual runners. It has plush cushioning and a comfy snug fit that will keep your feet secure. It's certainly not the most sleek design, however, and more experienced runners may prefer something a little more lightweight.
Best for women
Most running shoes come in mens and womens models but the Ultraboost 22 was designed specifically for female feet. It's a neutral shoe with a comfortable fit, excellent outsole grip and appealing design.
Best comfort
The Gel Cumulus is a mainstay of the running shoe line up. New version have a great lightweight build, but also offer excellent cushioning and are responsive on the run. It's also a relatively affordable option.
Best all-rounder
Hoka are beloved for their super comfortable cushioned shoes and the Mach X is no exception. It works for easy runs and for picking up the pace and despite the maximal cushioning, still feels lightweight.
Best for wide feet
The toe box on the stylish and appealing NB 1080 makes it particularly good for wide-footed runners, but it also offers a lovely plush neutral ride for easy runs for everyone.
Best for run/walkers
With unbeatable amounts of cushioning, the Bondi 8 offer fantastic comfort over the long term, but are perhaps best suited to walking or those who like to run-walk.
Over-supination can put excessive stress on the ankle and toes and the outer edge of your foot, causing the ankle to roll or strain. And overpronation, when the foot rolls too far inward, can make it hard for the arch to absorb the impact of the stride. If you don’t wear the right type of footwear to support either of these, you can end up in pain or injured.
If you overpronate or underpronate, then you need something that will support the right part of your foot. “Anything too flexible or soft will lead to early fatigue on the outer border of the outsole – then the danger of injuries [for supinators] will increase,” musculoskeletal podiatrist Anne-Marie O’Connor told Live Science. “A lower offset or drop is advisable to aid a fuller foot contact and the thicker midsole of a maximalist trainer is ideal.”
These days, many shoes that are labelled as "neutral" can also be suitable for those with mild pronation issues, due to the support they offer and the maximal cushioning that is now very popular.
Alongside sorting out the best footwear, you can also use one of the best fitness trackers can help log your runs, or check out the best foam rollers to help ease any post-run aches and pains.
The best running shoes we recommend in 2025
Why you can trust Live Science Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.
The best running shoes for supination overall
✅ You want a running shoe that can do it all: It performs well no matter what kind of running workout you are doing .
✅ You prioritize comfort and stability: This well designed cushioning helps protect your feet from strains and blisters.
✅ You want good value for money: It costs less than $75.
❌ You want a racing shoe: It is not as responsive as some of the more lightweight or premium shoes on the market
❌ You want to keep up with the trends: It is an old model, and it offers a relatively basic design.
🔎 Saucony Ride 16: This mid-range neutral shoe offers an exceptionally comfortable ride that is firm enough to push the pace a little. However, it's definitely not highly responsive and runners looking for something for intervals and speed work should look elsewhere. ★★★★½
The Saucony Ride 16 is a great neutral running shoe. It will see you through long slow runs, easy jogs and even the odd shorter faster run. In a running shoe market now seemingly dominated by carbon plates and high tech wizardry, this is one of the simplest options available. Saucony have stuck to basics, and executed that superbly — meriting hefty 4.5 stars in our full Saucony Ride 16 review.
The shoe has a wedge of PWRRUN foam stack at the heel and a flared midsole around the forefoot, which can give an element of stability to an otherwise neutral shoe. While it's soft enough to be comfortable over long distances, it does have enough firmness to push the pace a little.
However, runners who want something responsive for intervals and speed work sessions will definitely want a more responsive shoe.
As a relatively older model (Saucony have recently bought out the Ride 18) the Ride 16 is relatively affordable, too. It tends to cost less than $75, and it is often discounted on Amazon and other major retailers. It may not be the newest Ride on the block, but it's still a fantastic staple of the running shoe line up.
- Read our full Saucony Ride 16 review
Best running shoes for beginners
✅ You prioritize comfort over responsiveness: This shoe will keep your foot snug and secure over many a mile
✅ You need extra wiggle room: There's plenty of toe-room in this shoe
❌ You want a lightweight racer: It is undeniably bulkier and less responsive than other shoes on the market
❌ You want something waterproof: It's breathability means it really isn't waterproof at all
🔎 Brooks Glycerin 21: Bouncy if not super responsive, the Glycerin 21, like its predecessors, offers a super comfortable ride for long runs and easy miles. It's not a shoe to set PBs but it is a reliable workhorse for the bulk of your running. ★★★★
Brooks have long been a favoured brand of amateur runners, and for a good reason: the company has been designing running shoes since 1974. And when a shoe is on its 21st version, you know its a favourite for a reason. What the Glycerin offers is a stable, comfortable ride that is bouncy — thanks to its stack of foam — if not super responsive. This is a shoe that will keep your feet blister-free and in plush comfort over many miles.
During our Brooks Glycerin 21 review, our tester loved the bounce and breathability of the shoe, but did note that that breathability does come at the cost of any element of waterproofing.
While the Glycerin 21 is a neutral shoe, it will offer an element of support through the foam underfoot. The upper has a little stretch to it, but not enough to compromise the locked-in and snug feel. Our reviewer also noted that the traction underfoot from the newly redesigned sole offers more grip than other previous Brooks models.
- Read our full Brooks Glycerin 21 review
Best running shoes for women
✅ Regular women's running shoes do not fit you well: This shoe was designed specifically for the female foot.
✅ You run in challenging outdoor conditions: Its sole boasts excellent grip and durability.
❌ You want a racing shoe: It lacks the responsiveness needed for faster runs.
❌ You are on a budget: It is at the upper end of the midrange shoe cost scale
🔎 Adidas Ultraboost 22: Light, comfortable and more responsive than previous models, the Adidas Ultraboost 22 is a stylish workhorse of a running shoe. However, it is not best suited to speedwork and racing. ★★★★
Unlike many running shoes on the market, the adidas Ultraboost 22 has been designed solely for women.
Most running shoes come in male and female versions, but the womens one can often simply be a slightly narrow smaller version of the mens. But using an enormous data set of more than one million feet, the female design team found distinct differences between male and female feet, with women on average displaying a thinner heel and shorter instep.
During our Adidas Ultraboost 22 review, we found this latest iteration of the popular Ultraboost series felt snug and form-fitting, without being too tight.
The Continental rubber outsole offers particularly brilliant grip, as you might expect from a tire rubber, making them a great choice if you run in sometimes slippery conditions. When it comes to cushioning, they are top of the range, with the Adidas Boost foam providing a soft, bouncy ride. You can feel the 22mm of cushioning in the heel, and the 10mm drop helps your foot move through the heel-to-toe transition smoothly.
What the adidas Ultraboost 24 isn’t is a superlight responsive shoe. While we found the cushioning soft and comfortable, we didn’t feel a huge amount of energy return from them. This is a shoe best kept for longer distances and easy runs – something they do brilliantly.
- Read our full adidas Ultraboost 22 review
Best running shoes for wide feet
✅ You tend to run hot: This shoe features a breathable design, perfect for hotter temps or indoor sweaty treadmill runs.
✅ You need a durable shoe with good grip: It will survive a downpour and gravel roads.
❌ You want a racing shoe: It is more suitable for a laid-back run.
❌ You are on a budget: It can cost as much as $140.
🔎 New Balance Fresh Foam X 1080v12: Cushioned and durable, this neutral running shoe offers a comfortable ride on a wide range of distances. ★★★★
The New Balance 1080 model as long been super popular with runners, with each new version offering some small but welcome tweaks. Version 12 has a midsole made from New Balance's Fresh Foam, which gives a superior energy return and comfort over the older Fresh Foam material. The comfortable and breathable Hypoknit upper is perfect for hotter days, though also great in normal conditions.
The v12s are a lot roomier than their predecessors, which has divided opinion. People with narrow feet find that there is too much room in the toe box, but wide-footed runners will certainly appreciate the extra space. During our New Balance Fresh Foam X 1080v12 review, we felt that the wide fit was almost too generous, and we would recommend checking your sizing carefully.
While previous versions of the shoe featured a hard plastic heel cup to secure and protect the foot, the newer shoes have a softer design. This gives a very comfortable but still very secure grip.
These shoes have a cult following for a reason; they last miles and miles, are suitable for easy runs but can also cope with picking up the pace, and they look great.
- Read our full New Balance Fresh Foam X 1080v12 review
Best running shoes for cushioning
✅ You prioritize comfort over stability: It is one of the softest shoes in this guide.
✅ You want a spring in your step: It features bouncy ZoomX foam in its midsole.
❌ You are looking for extra support: Not as stable as other shoes in this guide.
❌ You have a narrow heel: This design may feel too loose.
🔎 Nike Invincible 3: With its Springy ZoomX cushioning and bouncy sole, the Nike Invincible 3 is one of the most comfortable running shoe available — but that does come with a compromise on stability. ★★★½
Thanks to the giant stack of bouncy ZoomX foam in its midsole, the Nike Invincible 3 delivers an increasible comfortable and enjoyable ride. It’s extremely soft which might protects your legs throughout the longest runs, while having enough spring that you don’t feel like you’re sinking into the midsole foam too much.
However, it's not a very versatile shoe. It's too soft and bulky for faster running, and the lack of stability makes it unsuitable for some over longer runs even though it is very comfortable. It's a great shoe for easy daily training but not for faster runs or those who need support.
During our Nike Invincible 3 review, we noted that had the new heel design on this model can feel quite loose. Some runners have found that it can start to rub during runs. It's super soft midsole also makes it not particularly stable, though stability on this third version has been improved a little with a wider base and a redesigned heel clip to cradle the foot better. However it certainly still offers less structure and support than other cushioned options, even in the neutral shoe space. It's also on the expensive side.
- Read our full Nike Invincible 3 review
Best running shoes for comfort
✅ You want a lightweight shoe: It will not weigh down your foot.
✅ You want to protect your feet from heavy impact: It features shock-absorbing cushioning.
❌ You are looking for extra support: Not as stable as some shoes in this guide.
❌ You want unique designs to choose from: This shoe is not available in many colorways.
🔎 Asics Gel-Cumulus 25: This lightweight running shoe offers excellent shock absorption and cushioning, but it runners should note it does lack structural support if that is needed. ★★★★
As with all popular shoes, the Gel Cumulus 25 has been tweaked and updated from previous versions. It's never been quite as popular as the more cushioned Gel Nimbus but it is a little cheaper, and still offers great value for money.
Some runners will actually really appreciate the less maximal cushioning, finding them more responsive. And during our Asics Gel-Cumulus 25 review, we were impressed by its shock-absorbing cushioning.
The lightness of this model outdoes the previous version by approximately 0.3oz/ 10g per shoe but has less in the way of outsole rubber. The mesh upper remains the same mix of mesh and canvas and does the job of keeping the upper foot cool on hot days and more intense training sessions.
The Gel-Cumulus 24 has a different outsole to its predecessor. There is less overall outsole rubber but this is placed strategically at the heel sides and toe areas.
If you are searching for a lightweight running shoe that still has enough cushioning to feel plush, and to keep you injury-free and comfortable, look no further than the Asics Gel Cumulus 25.
- Read our full Asics Gel-Cumulus 25 review
Best all-rounder
✅ You want a versatile shoe: It is suitable for different workout types.
✅ You tend to run in outdoor conditions: It is durable and should last you through a lot of miles
❌ You are on a budget: Hoka shoes are on the expensive side.
❌ You do not want a plated trainer: It may feel too stiff.
🔎 Hoka Mach X: This plated running shoe combines versatility with stability and comfort, making it a great option for those looking for a shoe all rounder. ★★★★
The Hoka Mach X uses some of the top foams and technology at Hoka’s disposal, including a Pebax plate to drive your foot forward on take off. That combines to make it a versatile option for more up tempo paces and workouts. Because the plate is Pebax rather than the top of the range carbon option favoured by the top race shoes, it is a more affordable and stable alternative. Overall we gave it a strong 4 stars in our Hoka Mach X review.
In the midsole Hoka has used two foams—a soft PEBA-based top layer adds bounce while the firmer EVA bottom layer creates stability and increases durability. Sandwiched between the foams is the plate, which adds pop without being as stiff and propulsive as a carbon plate. That does, however, make it more comfortable for many.
However, it's certainly true that other plated trainers offer more speed than the Hoka Mach X - for example the Saucony Endorphin Speed 3 and Adidas Boston 12. However, many runners find it is more comfortable than those shoes for runs at relaxed paces, especially for newer runners perhaps trying out a plated shoe for the first time. Like all plated shoes, however, it can seem clunky at slower paces.
- Read our full Hoka Mach X review
Best for run/walkers
✅ You are on your feet all day: Whether its epic adventures or your working day you will get superior comfort
✅ You want one pair for everything: These are great shoes for walking as well as running
❌ You want lightweight running shoes: The Bondi 8 is one of the heavier shoes on the market
❌ You have narrow feet: The Bondi has a wide footbed
🔎 Hoka Bondi 8: With a huge wedge of cushioning and super wide footbed, the Hoka Bondi offer extreme comfort for those on their feet all day. However they definitely aren't a shoe for PB running attempts.
★★★★
The chunky cushioning of Hoka's shoes is beloved of many runners, particularly those who spend a long time on their feet. That might be ultramarathoners, who those whose jobs involve a lot of time on foot. And the Bondi 8 offers this comfort to the extreme.
During our Hoka Bondi 8 review our reviewer found the shoes to be extremely comfortable straight out of the box, with no rubbing or chafing at all.
Our reviewer also liked the locked-in feel given by the partially gusseted tongue and the excellent lace system. However the weight of the shoe and the wide footbed does lend itself more towards slower runs and walking more than picking up the pace.
Best for style
✅ You want a versatile shoe: It is suitable for different workout types.
✅ You prioritize style over cushioning: It is one of the most eye catching trainers in this guide.
❌ You have wide feet: It may feel too tight.
❌ You need solid arch support: It may feel uncomfortable in the long run.
🔎 Brooks Levitate Stealthfit 6: This sleek running shoe boasts a unique design and snug support, making it a reliable all-rounder for speed work and long-distance runs. ★★★★
As the name suggests Brooks Levitate Stealthfit 6 are light and bouncy but also offer a snug fit thanks to their sleek design. Not everyone will be a fan of their wraparound upper and stripped back support but for runners looking for simplicity they are an effective, responsive shoe, great for speed work as well as long easy runs.
During our Brooks Levitate Stealthfit 6 review, we found that these shoes tick a lot of boxes. Unique design, solid support and a reliable all rounder for speed work and endurance miles. The responsive midsole has plenty of bounce and the wraparound upper keeps your feet and ankles firmly in place.
Those with wider feet or in need or greater arch support may not warm to this neutral shoe but for those looking for a versatile everyday training shoe which fits like a sock, this is a winner. One thing is for sure and that's that wearing this shoes will certainly be a conversation starter, as no one will miss their eye catching design.
Runners who prefer a highly cushioned shoe may find them uncomfortable and lacking bounce on longer runs but those who prefer an almost old school, sleek minimalist design will love them.
- Read our full Brooks Levitate Stealthfit Review
Running shoes: Comparison
| Product | Rating | Weight (M/F) | Category | Drop | Terrain |
|---|---|---|---|---|---|
| Saucony Ride 16 | ★★★★½ | 8.8oz (250g)/ 7.8oz (221g) | Neutral | 8mm | Road |
| Brooks Glycerin 21 | ★★★★½ | 9.8oz (278g)/ 8.8oz (249g) | Neutral | 10mm | Road |
| Adidas Ultraboost 22 | ★★★★ | 11.8oz / 333g (w) | Neutral | 10mm | Road |
| New Balance Fresh Foam X 1080v12 | ★★★★ | 8.3 oz/ (234g) | Neutral | 8mm | Road |
| Nike Invincible 3 | ★★★½ | 11.1oz (316g) | Neutral | 9mm | Road |
| Asics Gel-Cumulus 25 | ★★★★ | 8oz (228g) (US women's 8) | Neutral | 8mm | Road |
| Hoka Mach X | ★★★★ | 9.3oz (265g) | Neutral | 5mm | Road |
| Hoka Bondi 8 | ★★★★ | 11 oz (311g)/ 8.8 oz (252g) | Neutral | 4mm | Road |
| Brooks Levitate Stealthfit 6 | ★★★★ | 9.9oz (280.7g) 9.1oz/(258g) | Neutral | 8mm | Road |
| Row 9 - Cell 0 | Row 9 - Cell 1 | Row 9 - Cell 2 | Row 9 - Cell 3 | Row 9 - Cell 4 | Row 9 - Cell 5 |
Our Expert
Anne-Marie O'Connor is one of the UK’s leading Musculoskeletal Podiatrists providing podiatric care and gait analysis to patients of all ages, from children with walking concerns, recreational and elite sports enthusiasts, pre/post-surgery pain and dysfunction during walking and sporting activities to older people with degenerative foot pain. She told Live Science about the effects of supination on running performance.
Frequently asked questions
What is supination?
Supination (or underpronation) of the foot is where the ankle rolls outwards, putting greater stress on the outer edge of the foot with each step.
“Supination of the foot and ankle occurs at the subtalar joint, which controls the movement of supination and pronation. A supinated foot profile is when the subtalar joint has a lack of range in pronation, so the foot is generally high-arched and rigid. The forces on the feet are therefore generally on the outer edges”, a musculoskeletal podiatrist Anne-Marie O’Connor told Live Science. (You can learn more about these terms through our feature on supination vs pronation.)
How common is supination of the ankle?
To find out if you experience supination of the ankle, most running shops will perform a gait analysis in store by having you jog on a treadmill then analyzing your form. However, O’Connor said supinated running mechanics aren’t particularly common.
“A properly defined supinated foot type where the foot has minimal or underpronation, is rare, (affecting) only 10% of the population,” she said. “It is possible to have a very high arched foot that has adequate pronation or overpronation, not all high arched foot types have underpronation or can be described as a 'supinated' foot type.”
What injuries can supination cause?
Running with the feet in a supinated position can lead to an increased chance of injury, O’Connor said.
“If the foot has a tendency to stay in the supinated position, it means the foot will have less propensity to absorb shock,” she said. “This is because the forces when running will be on the outer border of the foot when landing, and they will stay on the outer border through the whole of the loading phase of running. The surface area of loading will be on the heel of the outer border of the foot and the outside of the forefoot. This is where the runner can have injuries; the heel fat pad, planterfasciitus and metatarsal stress fractures of the foot. Common injuries higher up the chain will include lateral knee and ITB friction syndrome."
How we test
How do we test the best running shoes for supination at Live Science?
We got our feet into each pair listed and put them through their paces, so we can say with confidence which ones are the best running shoes for supination.
Over the course of a few weeks, the shoes were tasked with keeping our testing team comfortable and supported through easy kilometers, distance runs, speedwork, sprint intervals, fast-paced 5Ks and more. The Brooks Glycerin 19 even saw one of our testers through a marathon.
The running shoes were rated on their build and cushioning, design and upper, outsole and performance, with any innovations or key features boasted by the brand also put on trial. Their performance in each of these areas was used to determine a final rating out of five stars, and decide which pair earned the title of best running shoes for supination.
