These Running Shoes Are *Just* What Your Aching Arches Need (2024)

Asics is a go-to favorite brand of Schaeffer's, in large part because of the extensive testing its running shoes go through. It features the brand's proprietary midsole, which feels like a responsive sponge that controls your feet from rolling. That increases stability for runners whose feet roll inward too much. We found that the Gel-Kayanos are supportive without sacrificing an ounce of flexibility. They're especially great for overpronators. Women's Health Fitness Editor Jennifer Nied has been a fan for years. "Older versions of this sneaker helped me start my running days on the right properly pronating foot, and the latest iteration still has a spot in my closet," she says.

Read more: Best Walking Shoes For Women

For more intense fitness goals, the latest version of New Balance's Fresh Foam X 1080 is it. Fitness Editor Jennifer Nied calls this her "go-to choice" for marathon training because ,"it's incredibly, unbelievably comfortable. The cushioning is better than running on a cloud, they add buoyancy to every stride, even 10 miles in." That's thanks in large part to midsole mapping that uses more foam in wider areas of the midsole, increasing flexibility at its narrower points. Plus, we like that it's available in narrow, standard, wide, and extra-wide widths.

Read more: Best Long Distance Running Shoes

These Brooks bestsellers provide all the support you need without making your feet feel like they need to come up for air. The upper is designed to securely hug the foot while still providing plenty of breathability. These arch-support kicks also offer neutral support, which address the needs of those with in-between arches. Comfortable, bouncy, and supportive, they're a near-perfect running shoe. "It provides a reliable, smooth, feeling," wrote one tester in our review of the best Brooks running shoes. "That comes through even on hard pavement, roads and streets thanks to its cushioned heel and lightweight, versatile design" Bonus: They're affordable and available in dozens of bold colors!

Read more: Best Running Shoes for Overpronation

The Gaviota 5 is designed to offer maximum stability for runners who have flexible arches and tend to overpronate. The foam in its cushioning has a firm feel to support the bottom of your arch and keep it from collapsing inward too much. It's a good blend of supportive yet comfy, making this a versatile option for both walking and road running. Several WH testers have had multiple pairs of Hoka's over the years and most agree that this is their favorite. "In my opinion, the Gaviota 5 is very similar to the Hoka Clifton, but with the added benefit of motion control technology," wrote one tester in our review of the best motion control shoes. "And just like the Bondi, the Gaviota 5 features a MetaRocker, the brand's curved sole, which helps propel the runner forward."

Read more: Best Stability Running Shoes

This Jennifer Garner-favorite is ultra-supportive, thanks to its signature GuideRails technology. It's an insole that is firm on the sides and plush in the middle, which is said to help control your feet from rolling during runs. That motion control feature is especially useful for people with high arches, since they're more prone to overpronation. In our testing, the Adrenaline GTS 23 also helped keep our legs aligned and maintain our natural strides during our everyday runs.

It's available in more than two dozen colors and plenty of sizes (including wide), too. Bonus: Brooks makes the Adrenaline GTS with almost 60% recycled materials and more than 11 plastic bottles diverted from landfills, making this one of the most eco-friendly arch-support kicks in this year's roundup.

More cushion doesn’t have to equate to more weight and bulkiness. The Saucony Guide 17 will smooth out your run with flexible material that still keeps your foot supported. The midsole has higher sidewalls, so you feel like you're actually in the shoe instead of sitting on top of it. It's a great setup for maximum support and stability, whether you're walking or training. That maximum support is ideal for runners with higher arches. Several in our test panel have loved this series for years, touting them as the most comfy Saucony's they've ever owned.

Read more: Most Comfortable Sneakers

When the weather turns south, you need a running shoe that's designed to keep up. Columbia's all-new Konos TRS Outdry features a waterproof-yet-breathable membrane, so your feet stay dry, cool, and comfortable. The brand's midsole strikes a good balance of support and comfort with a responsive, featherweight foam that's springy with great energy return. It provides ample arch support for neutral runners, based on our testing. Plus, the rugged outsole provides rock-solid traction in any condition, whether wet or dry. The only downside? Only two colorways available.

Read more: Best Waterproof Shoes

Arc'teryx's all-new Sylan is purpose-built for tackling technical mountain trails. The Vibram Megagrip outsole is rugged and durable with an ultra-aggressive lug pattern designed to keep your feet well-planted on rocks, trees, and uneven terrain. We love the rocker-shaped outsole, which is curved in the front to back like a rocking chair, to help propel you forward with less energy. After a few runs on these shoes, we also found that the midsole helps absorb shock on the rebound. Plus, the built-in stretch collar helps keep trail goodies out of your shoes and away from your feet. Our only real gripe is how expensive it is, given the materials used.

Read more: Best Trail Running Shoes

Meet the experts

• Brad Schaeffer, DPM, is the owner of Sole Podiatry in New York City.
• Janet Hamilton, CSCS, is a running coach at Running Strong.
• Dr. Nelya Lobkova, DPM, is the owner of Step Up Footcare in New York City.
• Lynsey Romano is an RRCA-certified running coach at Skyline Run Coaching.

Can you add good arch support to a running shoe?

“This is the question,” says Schaeffer. “Yes! Some shoes are amazing, and the flimsy insole comes out. Most shoes—even the best shoes out there—have flimsy insoles." They can easily be removed, and then a good solid stabilizing insole with support and cushion is the way to go. In short, a good mix of support and cushion is what you want.

Lobkova also recommends adding insoles to your sneakers as they will be able to put your foot in the most optimal position. “Insoles, if used correctly, can provide the support needed for multiple activities and performance levels without problems,” she adds.

If you suffer from flat feet, she suggests insoles with a heel cup and a stabilizing post under the heel section. The insoles should also be semi-rigid, meaning you shouldn’t be able to bend them in half. For people with high arches, you’ll want more flexibility. She recommends insoles with a neutral heel that doesn't have a stabilizing post.

As far as which aftermarket insole brand to buy, Schaeffer says his go-to is Dr. Scholl’s. "I do a lot of work with them [and] they’ve developed amazing products throughout the years, and I personally love Dr. Scholl’s," he says. Lobkova likes over-the-counter insoles from Superfeet and Powerstep. But the best option, if you can get them, is always going to be custom orthotics.

Other things to consider

Arch support

For running shoes, the right midsole is critical as this is where good arch support is found. Midsole support can be categorized into three levels: Neutral, stability, and motion control, says Lobkova. “Neutral sneakers have the least midsole rigidity, whereas motion control has the most midsole rigidity,” she says.

For people with flat feet—who, btw, have a tendency to overpronate—Lobkova recommends shoes with stability support. The midsole stability that this level of support offers will help with your propulsion (when the heel comes off the ground), which is compromised with people who have flat feet.

On the inverse, people with high arches will benefit from more neutral shoes because they offer more flexibility in the midsole. “Most sneaker brands have a neutral category,” Lobkova says. “High-arched feet generally require a shoe with at least slight heel elevation (higher heel drop) and cushioning under the toes to dissipate pressure under the ball of the foot.”

People with high arches are also more prone to issues like plantar fasciitis, in which the connective tissue that runs between their heels and toe bones becomes inflamed. Those with high arches also tend to oversupinate (a.k.a. excessively roll outward with each step), so the correct shoe can help keep strides more neutral, Schaeffer says.

When trying on your new running shoes, Lobovka recommends testing the rigidity of the midsole by bending it. If it’s difficult to bend, that’s a good sign—an indication that the shoe offers good support.

Fit

When it comes to the insole, sneakers don’t really come with an extra level of support. Instead, you’ll find a thin, flexible layer that separates the outside of the shoe from the inside. Lobkova says the best insole is firm but also conforms to the foot. “Good insoles, also known as orthotics, are the only devices that place and hold the foot in an optimal biomechanical position by providing the correct tilt in the heel as well as arch support,” Lobkova says.

Materials

The most common and effective materials found in the midsoles of today’s best sneakers include cork, polyethylene foam, and carbon fiber, the last of which is used as a firmer stabilizer, Lobkova notes. Layers of different foam materials called EVA are also a good choice. In fact, you might find the best running shoes with great arch support are made of EVA, which is a foam material similar to rubber but lighter. EVA is known for being firm but responsive and good for shock absorption on impact.

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