What is overpronation?

Overpronation means that your foot rolls inward when you’re running. The outer edge of your heel hits the ground first, and then your foot rolls toward your arch.

How can you tell if you overpronate?

One of the best ways to check for overpronation is to get a gait analysis at a specialty running store or a podiatrist’s office. They can examine your foot and arch, and observe your stride to evaluate whether your feet are rolling in, staying in a neutral position, or rolling out. You can also look at the bottom of your running shoes. If the majority of the shoe wear is on the inner part of the shoes, you’re most likely an overpronator.

Do flat feet cause overpronation?

Overpronation is more common in people with flat feet , although not everyone with flat feet overpronates. To determine if you have flat feet, make a footprint with your bare foot. If it appears flat, you most likely have flat feet and may be an overpronator.

How can you correct overpronation?

Overpronation can be corrected by wearing the right shoes, insoles, or orthotics that are designed to control excessive motion and help you run with a neutral gait. Treatment may also include doing exercises that strengthen your arches.

Do insoles help overpronation?

Wearing the right type of insole that corrects overpronation can help you avoid injuries. Consult your podiatrist or other running gear expert to select the best insoles for your foot and gait.

What exercises fix overpronation?

Exercises that target the arches and surrounding muscles may help fix overpronation in some runners. A physical therapist can recommend and demonstrate the most effective exercises. They may suggest strengthening and stretching moves such as arch lifts , downward dog , and calf stretches .

The 10 Best Women’s Running Shoes for Overpronators of 2023, According to a Running Coach

Best Running Shoes for Women with Flat Feet — Verywell Fit / Sabrina Jiang

If your feet overpronate, or roll inward when you’re running, the right pair of running shoes can help. Shoes for overpronators can control motion, maintain stability, and help you avoid injuries.

Running shoes for overpronators should have thick cushioning in the sole and stiff support to control any side-to-side motion. Along with these features, we evaluated each pick in the roundup for stability, durability, and range of sizes.

Here are the best women’s running shoes for overpronators on the market, according to an expert.

Our Top Picks

Best Overall:

Brooks Adrenaline GTS 21 at Amazon

Jump to Review

Best Budget:

Saucony Women's Guide 13 Running Shoe at Amazon

Jump to Review

Best Cushioned:

Hoka One One Arahi 5 at Amazon

Jump to Review

Best for Road Running:

Asics GEL-Kayano 27 Running Shoes at Amazon

Jump to Review

Best for Long Runs:

Mizuno Women's Wave Inspire 17 at Amazon

Jump to Review

Best for Narrow Feet:

New Balance Women's Fresh Foam 860v11 at Amazon

Jump to Review

Best for Wide Feet:

New Balance 940v4 at Amazon

Jump to Review

Best for Trail Running:

On Cloudventure Women's at Zappos

Jump to Review

Best Shock Absorption:

Asics GT-1000 9 Running Shoes at Amazon

Jump to Review

Best for Flat Feet:

Brooks Women’s Ariel '20 Running Shoes at Amazon

Jump to Review

In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit?

4.9

Brooks

Pros

Excellent support and cushioning
Good for narrow or wide feet
Very breathable
Durable

Cons

Expensive
Limited color options for narrow/extra-wide sizes

Brooks is well-known for their durable, high-quality running shoes for overpronators so the Adrenaline is an easy top overall pick. The shoe’s GuideRails Holistic Support System helps you run injury-free by keeping excess movement in check.

A mix of EVA foam, rubber, and air, the shoe’s midsole cushioning delivers soft comfort for the full length of your foot, allowing for even more stability and smooth transitions. A streamlined, engineered mesh upper has no irritating seams, helping to reduce your risk of chafing while providing a soft, secure fit.

The Adrenaline comes in women’s sizes 5 to 13 in narrow, medium, wide, and extra-wide widths, so it’s easy to find the right fit for you.

Price at time of publication: $130

^{Key Specs:
Materials: Engineered mesh upper, mesh lining, and rubber outsole | Cushioning: BioMoGo DNA and DNA Loft midsole cushioning | Closure: Lace-up}

Amazon

Pros

Affordable
Lightweight yet supportive
Versatile
Good arch support

Cons

Limited color options
No extra-wide option

Stability shoes tend to be more expensive than the average running shoe, but there are still some bargains to be found. The Saucony Guide is reasonably priced, with many of the same features of high-quality, pricier shoes for overpronators. The TPU guidance frame provides motion control and good arch support, without compromising flexibility.

They’re lightweight and versatile, but still offer plenty of support, stability, and cushioning to get you through long runs. Additionally, Saucony’s FORMFIT system uses three layers of cushioning and gives you a fit that adapts to your stride, foot shape, and weight.

Available in women’s sizes 5.5 to 11.5 in regular or wide sizes, these shoes are easy to run in and a nice choice for running on the road or on a treadmill desk in the office.

Price at time of publication: $120

^{Key Specs:
Materials: Mesh and synthetic upper, synthetic outsole | Cushioning: PWRRUN cushioning | Closure: Lace-up}

4.4

Hoka One

Pros

Lightweight but supportive
Excellent cushioning
Good for distance running
Durable

Cons

Expensive
Unique style

Hoka One One running shoes are well-known for their stellar cushioning, but the Arahi offers exceptional stability for overpronators, too. With a compression-molded EVA midsole, it provides maximum cushioning for a smooth, responsive ride, but it’s still lightweight so you don’t feel weighed down.

The Hoka’s J-Frame innovation uses firm, dense foam on the medial side where overpronators roll inward, offering extended support and stability. Plus, the shoe’s Meta-Rocker geometry helps promote a natural gait and allows for smoother transitions. Whether you run on roads or the treadmill, or just need a comfy shoe for all-day wear, the Arahi is a solid choice.

They’re available in women’s sizes 5 to 11 in medium or wide widths, accommodating insoles or orthotics.

Price at time of publication: $130

^{Key Specs:
Materials: Engineered mesh upper and rubber outsole | Cushioning: Low-profile compression-molded EVA foam midsole | Closure: Lace-up}

Asics

Pros

Lightweight but supportive
Excellent shock absorption
Versatile
Stylish

Cons

Expensive
Not available in extra-wide

If you do a lot of road running, the Asics GEL-Kayano running shoe has the cushioning and shock absorption you need to keep running comfortably and injury-free. The shoe is lightweight and comfortable, but still provides the stability and support that overpronators desire.

The Kayano features Asics’ Flytefoam midsole technology, which allows the shoe to bounce back to its original shape after each stride. Plus, Asics’ well-known GEL cushioning in the front and back of the shoe enhances the overall comfort and shock absorption.

For additional stability, the Heel Clutching System technology helps keep your feet in place. Available in women’s sizes 5 to 13 in regular or wide sizes, this versatile shoe has plenty of room for insoles or orthotics.

Price at time of publication: $160

^{Key Specs:
Materials: Mesh upper and rubber outsole | Cushioning: Flytefoam midsole and GEL rear cushioning | Closure: Lace-up}

Mizuno USA

Pros

Supportive and comfortable
Durable
Good shock absorption
Responsive cushioning

Cons

Expensive
Heavier than previous version

If you love running long, you’ll appreciate the comfortable and stable ride you’ll get from the Mizuno Wave Inspire running shoe. Mizuno’s tried-and-true stability shoe offers a supportive midsole for overpronators, without being too stiff or restrictive. The combination of EVA foam midsole and Mizuno Enerzy foam in the heel delivers exceptional cushioning, responsiveness, and shock absorption.

With a full carbon rubber outsole, this durable shoe can handle high mileage on roads and sidewalks. Available in women’s sizes 6 to 12 in a variety of color choices, the Wave Inspire is a dependable pick for distance runners

Price at time of publication: $140

^{Key Specs:
Materials: Mesh upper and rubber outsole | Cushioning: EVA foam and Enerzy foam | Closure: Lace-up}

4.3

New Balance

Pros

Good for narrow feet
Lightweight but supportive
Excellent cushioning
Responsive

Cons

Expensive
Runs small

Ideal for overpronators with narrow feet, the New Balance Fresh Foam 860 running shoe has the right combination of arch support, comfort, and stability. The soft, high-energizing Fresh Foam midsole offers a plush feel, while the sturdy medial post provides a stable ride.

Additionally, the shoe’s UltraHeel construction allows for a secure, non-slip fit, while also preventing any rubbing around the Achilles tendon. With a breathable mesh upper, the 860 keeps your feet dry and blister-free, even during long training runs or races. Available in women’s sizes 5 to 13 and regular, narrow, and wide widths, the 860 is a solid choice for overpronators who want a lightweight, cushioned shoe.

Price at time of publication: $160 for size 8

^{Key Specs:
Materials: Engineered mesh upper | Cushioning: Fresh Foam | Closure: Lace-up}

Zappos

Pros

Good for wide feet
Excellent cushioning and shock absorption
Durable
Excellent for preventing foot blisters

Cons

Expensive
Not a lot of color options

Women with wide feet may already be acquainted with New Balance shoes, since the brand is well-known for its high-quality shoes that accommodate various widths. With a range of widths, including narrow, medium, wide, and extra wide, New Balance’s 940 running shoe is ideal for women who overpronate and who have had foot issues such as numb toes or blisters. The shoe’s roomy toe box prevents rubbing and pinched toes, and the shoes are wide and deep enough for orthotics, like insoles for flat feet.

Plus, the New Balance 940 shoe offers the exceptional cushioning and support that overpronators need. The Abzorb foam midsole helps disperse impact for outstanding shock absorption, while the T-BEAM shank provides arch support and stability. These durable shoes come in women’s sizes 5 to 13.

Price at time of publication: $140

^{Key Specs:
Materials: Engineered mesh upper and rubber outsole | Cushioning: Abzorb foam | Closure: Lace-up}

Zappos

Pros

Excellent traction
Water-resistant
Very durable
Great shock absorption

Cons

Expensive
Not available in wide sizes

If you’re into trail running, the On Cloudventure running shoe offers excellent traction and durability, as well as the right support and stability for women who overpronate. The shoe’s CloudTec system offers exceptional shock absorption, while the grippy, micro-engineered rubber outsole makes them ideal for running on trails or in wet conditions.

Available in women’s sizes 5 to 11, they also feature a precision heel fit that enhances the overall stability. Plus, the lightweight outer layer is water-repellent but breathable, keeping out water while ventilating sweat. Engineered with high-quality materials and exceptional design, these trail shoes are not cheap, but well worth the price.

Price at time of publication: $150

^{Key Specs:
Materials: Engineered mesh upper, rubber outsole and toe cap | Cushioning: EVA Foam insole | Closure: Lace-up}

Amazon

Pros

Great shock absorption
Very stable yet lightweight
More affordable than some other options
Lots of color choices

Cons

Could be more cushioned in the forefoot
Some users say they run small

With even more gel cushioning in the heel than previous versions, the Asics GT-1000 is an affordable pick for overpronators looking for a shoe with excellent shock absorption. The shoes’ firm Duomax foam controls your foot from rolling inward, while additional protection and cushioning come from the FlyteFoam midsole.

Lightweight yet durable, the GT-1000 is ideal for running and other active pursuits. The rubber outsole makes it a good choice for running on different surfaces, even in wet conditions. This versatile shoe comes in a wide array of colors and is available in women’s sizes 5 to 12 in medium or wide widths.

Price at time of publication: $103 for size 7

^{Key Specs:
Materials: Mesh upper with synthetic overlay and rubber outsole | Cushioning: FlyteFoam midsole, Duomax foam, and GEL technology | Closure: Lace-up}

4.9

Amazon

Pros

Excellent support and cushioning
Several width options
Good for flat feet
Exceptional durability

Cons

Expensive
Regular width too narrow for some

Designed specifically for women with flat feet, the Brooks Ariel running shoe corrects moderate to severe overpronation. The shoe’s GuideRails technology and external heel counter help stabilize the foot, helping to prevent excess movement.

In addition to excellent stability, the Ariel also provides the right amount of cushioning, without feeling too bulky. The roomy toe box helps prevent rubbing, chafing, and blisters, and stellar arch support makes them a good option for both short and long-distance running.

They come in women’s sizes 6 to 13 in medium, wide, and extra-wide widths. Although they’re a bit pricier than some other options, you get what you pay for in terms of comfort, quality, and durability.

Price at time of publication: $160 for size 8

^{Key Specs:
Materials: Engineered mesh upper, breathable mesh lining, and rubber outsole | Cushioning: BioMoGo DNA foam midsole | Closure: Lace-up}

Verywell Fit / Courtesy of Tamara Staples

Final Verdict

With the right balance of cushioning and stability, the Brooks Adrenaline GTS 21 Running Shoes (view at Amazon) is a solid pick for female runners who overpronate. Whether you’re a casual runner or a distance enthusiast, it’s a reliable, durable shoe that will help control overpronation and keep you running comfortably.

If you’re looking for even more cushioning, another high-quality option for overpronators, the Hoka One One Arahi 5 Running Shoe (view at Zappos), is a dependable and versatile stability shoe.

What to Look for in Women’s Running Shoes for Overpronators

Stability

Running shoes for overpronators need good support to help control the side-to-side motion. “They should have a thicker midsole with a firmer material utilized to support the foot and minimize collapsing of the arch,” says multi-board certified podiatrist Mark Mendeszoon, DPM, FACFAS. Some stability running shoes may have guide rails to limit unnecessary movement.

Cushioning

Running shoes for overpronators need ample cushioning for good support and shock absorption. Shoes with foam, gel, or air midsole cushioning will help reduce impact while running. Support in the heel and midsole is crucial for overpronators, so look for extra cushioning in those areas.

Durability

Running shoes should be durable enough to withstand pounding while running on all different types of surfaces. Look for sturdy rubber outsoles and stick with brands like the ones on this list, which are known for their exceptional quality.

Fit

Make sure you can wiggle your toes in the shoe and there’s at least a half-inch of space between your longest toe and the tip of your shoe. “Proper sizing of the shoe is crucial to protect the foot,” says Dr. Mendeszoon. “This will make running more comfortable and hopefully reduce many of the overuse injuries associated with overpronation.”

Frequently Asked Questions

What is overpronation?

Overpronation means that your foot rolls inward when you’re running. The outer edge of your heel hits the ground first, and then your foot rolls toward your arch.
How can you tell if you overpronate?

One of the best ways to check for overpronation is to get a gait analysis at a specialty running store or a podiatrist’s office. They can examine your foot and arch, and observe your stride to evaluate whether your feet are rolling in, staying in a neutral position, or rolling out.
You can also look at the bottom of your running shoes. If the majority of the shoe wear is on the inner part of the shoes, you’re most likely an overpronator.
Do flat feet cause overpronation?

Overpronation is more common in people with flat feet, although not everyone with flat feet overpronates. To determine if you have flat feet, make a footprint with your bare foot. If it appears flat, you most likely have flat feet and may be an overpronator.
How can you correct overpronation?

Overpronation can be corrected by wearing the right shoes, insoles, or orthotics that are designed to control excessive motion and help you run with a neutral gait. Treatment may also include doing exercises that strengthen your arches.
Do insoles help overpronation?

Wearing the right type of insole that corrects overpronation can help you avoid injuries. Consult your podiatrist or other running gear expert to select the best insoles for your foot and gait.
What exercises fix overpronation?

Exercises that target the arches and surrounding muscles may help fix overpronation in some runners. A physical therapist can recommend and demonstrate the most effective exercises. They may suggest strengthening and stretching moves such as arch lifts, downward dog, and calf stretches.

Why Trust Verywell Fit?

As a running coach, marathon runner, and fitness writer, Christine Luff has spent years researching and recommending running and walking shoes. To run in comfort and reduce injury risk, she suggests getting properly fitted for running shoes and replacing them regularly.