Good arch-support shoes aren’t just more comfortable but can also help prevent overuse injuries like plantar fasciitis, tendonitis, stress fractures, and shin splints. Distance runners in particular benefit from having more underfoot support—the structured cushioning in a dedicated running shoe helps better align your body as you run, which means you can put in more miles with less pain and soreness. Here’s what you should know when looking for arch-support shoes for running.
What to Look For
While there will always be athletes who gravitate toward minimalist shoes, or even going barefoot, most runners need shoes with good arch support, says Austin, Texas-based podiatry specialist Daniel T. Halloran, DPM, FACFAS—particularly when it comes to “solving problems with shin splints, plantar fasciitis, Achilles tendinitis, posterior tibial tendinitis, medial knee pain and low back pain.” Although Halloran admits evidence for this claim is somewhat anecdotal, he clarifies that most of these issues are a result of overpronation, an excess flattening or flexibility of the foot as it hits the ground. One indicator that you pronate is if you find excessive wear on the inner side of your running shoes.
No single shoe model or type of shoe works for all runners who share a foot type or running style. However, some generalizations can be made, depending on 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 (underpronate). 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 which 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 which means their feet tend to roll inward as they run so that the outer edge of the foot hits the ground first. 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.
No matter your arch height or pronation style, the most important thing is finding a dedicated running shoe that fits well and 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. While good arch support can be found in both neutral and stability shoes—finding the right shoe for you might take a few test runs.
How We Chose
As a 14-time marathoner and occasional dabbler in ultra-running, I know the importance of running shoes that feel comfortable and supportive—particularly when putting in heavy mileage or coming back from an injury. To make this list of running shoes with good arch support, I used my own extensive shoe test experience, as well as input from the Runner’s World editors and feedback from our Runner’s World wear testers. All the shoes listed here were selected based on their blend of support, comfort, cushion, durability, and value. Not every shoe will work for every runner—which is just one more reason you should consider visiting a local running store to test and purchase in person—but one of these 10 shoes will be the right fit.LONGTIME FAVORITEAsics Gel Kayano 28
Key Specs
- Support: Stability
- Weight: 10.9 oz.
- Drop: 10mm
If you’re not sure if you’re an overpronator or not, but you’re looking for 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.
- Plush and supportive
- Breathable upper
- Durable
- Stability features
- Heavier
Key Specs
- Support: Stability
- Weight: 11.3 oz.
- Drop: 5mm
Hoka specializes in deception—its shoes pack a boatload of visible padding underfoot without feeling heavy, sluggish, or weighed down once you have them on. The Gaviota 3 is one of the brand’s softer-cushioned shoes, with a thick slab of plush foam at the midsole that still retains some bounce and snap. For added stability, the midsole also includes a J-shaped frame to cradle your foot and steer it away from turning inward. Hoka’s trademark curved Meta-Rocker sole gives the shoe a smooth ride, as you roll through your stride from heel to toe. Smaller runners might find the shoe to be a bit bulky, but for everyone else, it’s hard to go wrong here—the shoe is a solid, comfortable choice for both running and walking, with a great balance between cushion and response.
- Lots of cushion
- Cradles your foot
- Smooth ride
- Lighter runners might find it bulky
Brooks Ghost 14
Key Specs
- Support: Neutral
- Weight: 9.9 oz.
- Drop: 12mm
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.
- Smooth ride
- Full-length soft and responsive DNA Loft midsole
- First carbon-neutral Brooks
- Toebox feels more narrow than previous versions
Key Specs
- Support: Stability
- Weight: 10.4 oz.
- Drop: 12mm
The GTS stands for go-to-shoe, which gives an indication of the everyday utility and versatility of this stability trainer. If you’ve enjoyed the Adrenaline in the past, you’ll likely find this version has all the cushion you enjoyed in previous models, but with a smoother, softer ride and more breathable upper. Newcomers will find it to be a flexible, but well-cushioned trainer with plenty of arch support and subtle stability features in the form of guide rails embedded at the midsole. Those rails are designed to bumper your foot into place if you overpronate without hindering neutral runners. The only complaint our testers occasionally have about this long-distance dream shoe is that the 12mm heel-toe drop feels too aggressive.
- Durable, smooth and soft ride
- Guide rails for subtle stability
- Engineered Air mesh upper feels light and breathable with snug midfoot fit
- Tall heel-toe drop felt unnatural to some testers
Altra Provision 5
Key Specs
- Support: Stability
- Weight: 11.2 oz.
- Drop: Zero
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.
- Textured insole
- Guide rail on the medial side provides moderate support
- Snug fit with plenty of room in the foot-shaped toe box
- Some testers found they took time to break in
Key Specs
- Support: Neutral
- Weight: 10.9 oz.
- Drop: 10mm (m) and 13mm (w)
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.
- Gender-specific support at medial plate and forefoot
- Good cushioning
- Drop feels aggressive for some
- Toe box feels narrow for some
New Balance Fresh Foam 880v11
Key Specs
- Support: Neutral
- Weight: 10.2 oz.
- Drop: 10mm
The Fresh Foam 880v11 is a versatile shoe with great arch support that’s well-suited to everything from walking and light jogging to hardcore marathon training. Its EVA foam midsole is firm and snappy yet soft, with what our shoe testers described as “Goldilocks-like” cushioning for its just-right blend of comfort and performance. The engineered mesh upper hugs the contours of your feet without feeling restrictive, while the blown rubber outsole packs plenty of grippy, dependable traction that can handle lots of mileage before starting to wear down.
- Engineered zones of cushion and support
- Lighter and softer underfoot than previous versions
- Some runners report it runs narrow
Nike Air Zoom Pegasus 38
Key Specs
- Support: Neutral
- Weight: 10 oz.
- Drop: 10mm
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.
- Cushioning is soft on touchdown; springy on toe-off
- Outside withstands high mileage with reliable grip for short portions of off-road running
- Takes time to break in
Mizuno Wave Inspire 17
Key Specs
- Support: Stability
- Weight: 10.9 oz.
- Drop: 12mm
The latest Wave Inspire packs lots of support into its midsole, with a TPU (Thermoplastic Polyurethane) wave plate to prevent overpronation and to stabilize the underarch sandwiched between two layers of EVA-based foam. Combined, that three-layer cake of cushion provides a soft, stable ride due to the springiess of the new foam at the back of the foot an a significant heel-toe drop that particularly benefits runners who land on their heels. The 17 sports an improved fit, with more wiggle room at the toebox and a better-ventilated upper with bigger perforations. Overall, the shoe is a responsive and durable daily trainer with mid-level stability for overpronators and great impact absorption.
- Three layers of foam support at midsole
- Soft heel
- Some runners thought it felt heavy
Key Specs
- Stability: Neutral
- Weight: 8.9 oz.
- Drop: 5mm
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 like me, 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 speedwork 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.
- Soft and lightweight
- Streamlined upper
- Not great for speedwork
- Upper feels warm
