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Writer's pictureDavid Mackenzie-Kong

Do You Need Supportive Running Shoes? A Runner's Guide to Finding the Right Fit

Updated: Dec 10





Run Stronger, Longer: Find Your Perfect Supportive Running Shoes


Running is a fantastic way to stay active, but it can also put stress on your body. Choosing the right footwear is crucial for comfort, performance, and injury prevention. While many runners thrive in neutral shoes, others benefit significantly from supportive running shoes.

This guide will help you understand when supportive shoes are necessary and how to find the perfect pair. We'll also explore the role of insoles in enhancing support and comfort.


What are Supportive Running Shoes?

Supportive running shoes are designed to provide extra stability and structure for runners who overpronate. Overpronation occurs when your foot rolls excessively inward upon landing, which can lead to various aches and pains.


What does a supportive shoe do?

 It can counteract this inward rolling motion but also gently nudge you into a healthier step for


  • Structured Heel Counter: A firm heel cup that enhances rearfoot stability. You can usually feel this by squeezing the back of the shoe – it should be quite rigid.

  • Wider Base: Provides a more stable platform for your foot.




Listed above: Brooks Adrenaline 24, Hoka Arahi, Saucony Guide, NB 860, Asics Gel-Kayano and GT2000

How do you know if a shoe is supportive?


Look for the features mentioned above. You can often identify supportive shoes by:

  • Checking the shoe description: Many brands will explicitly state if a shoe offers stability or motion control features.

  • Looking for visual cues: As mentioned, a medial post is often a different color or density than the rest of the midsole.

  • Feeling the heel counter: A firm, structured heel counter is a key indicator of a supportive shoe.


Signs You Might Need Supportive Shoes


Here are some common indicators that supportive shoes could be beneficial:

  • Wear Patterns: Check your old running shoes. Excessive wear on the inside edge (especially under the big toe and ball of the foot) suggests overpronation.

  • Low Arches or Flat Feet: These foot types are more prone to overpronation.

  • Pain and Discomfort: Frequent shin splints, plantar fasciitis, knee pain, or ankle pain can be linked to overpronation.

  • Instability While Running: Do your feet feel like they're collapsing inward during your runs?

  • Recurring Injuries: If you're struggling with recurring injuries despite proper warm-up and cool-down routines, your shoes might be the culprit.


Supportive vs. Neutral Shoes: Key Differences

Feature

Supportive Shoes

Neutral Shoes

Medial Post

Present

Absent

Heel Counter

Rigid

Less structured

Overall Stability

High

Moderate

Ideal for

Overpronation, stability needs

Neutral gait, efficient runners

What does a supportive shoe look like?

While aesthetics vary, supportive shoes often have a wider base and a visible medial post on the inner midsole. They may appear bulkier than neutral shoes due to the added stability features.


Finding the Right Supportive Shoe

  • Visit a Specialty Running Store: Experts can analyze your gait and recommend suitable models.

  • Try Before You Buy: Always run in the shoes before purchasing to ensure a comfortable fit and feel.

  • Consider Your Needs: Look for features that address your specific concerns (e.g., extra cushioning for plantar fasciitis, wider toe box for bunions).

Pro Tip: Don't hesitate to ask questions and explain your running habits and any discomfort you experience.


Transitioning to Supportive Shoes

If you're switching from neutral to supportive shoes, do it gradually. Start with shorter runs and increase your mileage over time to allow your body to adapt.


Can Insoles Provide Support?

Yes, insoles can offer additional support and cushioning. They can be particularly helpful for:

  • Mild overpronation: If you have mild overpronation or want a little extra support in your neutral shoes.

  • Specific foot conditions: Insoles can address issues like plantar fasciitis, high arches, or metatarsalgia.

  • Fine-tuning fit: Insoles can help improve the fit of your shoes and provide a more personalized feel.


Important Note: Finding the right insole is based purely on your personal needs. It should be considered to visit well trained Footwear techs that are well versed. Buying support without advice is like playing Russian roulette with your body. Visit a local Frontrunners for advice and proper fitting. 


Why Support Matters for Triathletes


Triathletes face unique challenges when it comes to running. Since the run leg follows cycling, their legs are often fatigued, making proper support even more critical. Here's why:


  • Reduced Fatigue: Supportive shoes help stabilize the feet and ankles, reducing excessive motion that can contribute to muscle fatigue and strain. This is especially important when your legs are already tired from the bike leg.

  • Injury Prevention: Fatigue can alter your running form and increase the risk of injuries. Supportive shoes help maintain proper alignment and reduce stress on joints, even when your body is tired.

  • Enhanced Efficiency:  By guiding the foot through a more efficient motion path, supportive shoes can help conserve energy and improve performance, especially in the later stages of the run.


Finding the Right Support for Triathlon

When choosing supportive shoes for triathlons, consider these factors:

  • Lightweight:  Minimize extra weight to reduce strain on tired legs.

  • Breathability and Drainage:  Allow for quick drying and ventilation, especially if the run follows a swim.

  • Seamless Construction:  Reduce the risk of blisters and irritation during long runs.

  • Easy On/Off:  Features like speed laces or heel loops facilitate quick transitions.


It just makes sense to find the right support for triathletes. There are so many benefits and most of all less injury. I see so many athletes come in with little to no support and it can make a difference on training.




Finding the Right Support: Why Insoles Matter

I can't stress enough how often I see clients struggling with foot discomfort, unaware that the solution might be simpler than they think. While a new pair of shoes is often a good start, it's like putting a bandaid on a bigger issue. The real game-changer? Adding the right insoles.


Think of it this way: your shoes are the car, but your insoles are the seat. You wouldn't want to navigate a high-performance vehicle with a flimsy, unsupportive seat, would you? The same goes for your feet.


Proper insoles provide the crucial support your feet need to function optimally within your shoes. This not only enhances comfort and reduces pain but also improves the overall biomechanics of your movement. Without that support, it's like trying to control a high-powered sports car with a wobbly steering wheel while sitting in a Honda Civic drivers seat. Bad Idea;)


Overcoming the Fear of Commitment

Many people hesitate to invest in insoles, worried they might not be the right fit. But the good news is, most quality insole brands offer excellent warranties and return policies. So, if you try a pair and they don't feel quite right, you can usually exchange them for a different model or get a refund.


CurREX ( Sorry for the stinky pics )



SOLE Brand ( Brand new and Not Stinky )



My Personal Favorites

In my experience, different activities and shoe types call for different insoles. I am not sponsored by the brands below but found that they react with my body well. Here are two brands I rely on:

  • CurRex High: These are my go-to for everyday wear and walking. They provide a gentle, supportive nudge that keeps my feet comfortable during long periods on my feet. They compress faster so you would have to replace faster.

  • Sole Brand: When I need firmer support, especially for running or intense workouts, Sole Brand insoles are my choice. They offer a secure, "locked-in" feel that maximizes the performance of my athletic shoes.




    Look above at my wide Hobbit like feet. It's hard to tell how wide under my arch is and how flat they are in the pics. If this flat footed dude wants to utilize a race car he needs a little upgrade under his arch. Below are the ON Monsters, Hobbit Dave loves.



Look at that narrow arch....I am hanging off those suckers. However, when I add those SOLE Supports those shoes transform into a more performance oriented shoe. I get the most of these shoes. I now get to enjoy everything the ON engineers built. Now I just Modified my sport car to how I want to drive it. Without the support I am placing preasure where it's not intented and messing my ride up and my body.


The Instant Upgrade

The moment you slip the right insoles into your shoes, you'll notice a difference. Suddenly, the shoes feel more responsive, supportive, and aligned with their intended purpose. It's like the shoes finally come alive!


Get Expert Advice

Of course, everyone's feet are different. If you're unsure which insoles are right for you, I highly recommend visiting a specialty running store or consulting with a footwear expert. They can assess your needs and guide you towards the perfect fit.







 

Beyond Footwear: Addressing the Root Cause

While supportive shoes and insoles can significantly improve your running experience, it's important to address any underlying biomechanical issues. Consider consulting a physical therapist or podiatrist to identify muscle weaknesses or imbalances that may contribute to overpronation.


Just remember that you are your body and to take advice with a grain of salt and be real and logical with yourself. Never let anyone think for you to be proactive with how you feel. Be a part of the conversation instead of the conversation.


Disclaimer: This article is intended for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making changes to your footwear or exercise routine.



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