What to Buy Fitness Gear The 12 Best Running Shoes With Arch Support The Brooks Adrenaline GTS 22 is a stable running shoe with a soft, supportive feel By Tamar Kane, MS, RD Tamar Kane, MS, RD Tamar is a Registered Dietitian and marathon runner who has served in the Israel Defense Forces (IDF) for two years as a combat fitness instructor. health's editorial guidelines Updated on November 15, 2022 Medically reviewed by Laura Campedelli, DPT Medically reviewed by Laura Campedelli, DPT Laura Campedelli, PT, DPT, is a physical therapist at Morgan Stanley Children's Hospital. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article Expand Jump to a Section Our top picks Reviews How We Selected What to Know ABout Your Questions, Answered Who We Are We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Health / Tamara Staples Finding the right type of running shoe can be particularly challenging for runners who need extra arch support. Yet a supportive shoe is crucial because it can help decrease the likelihood of injury—a devoted runner’s worst nightmare. According to Jacob Hascalovici, MD, PhD, chief medical officer and pain specialist at Clearing, a chronic pain telehealth platform, shoes with arch support can help you avoid common injuries like tendonitis or shin splints by subtly correcting gait issues. When looking for a shoe with arch support, Dr. Hascalovici says you should take into account your terrain and distance. The more miles you run, the more structured support you may want in a shoe. You’ll also want to consider whether your natural arch is high, “normal,” or low. Low-arched runners could experiment with stability shoes, while those who have normal or high arches may find that neutral shoes better fit their needs. No matter your arch type, a good shoe should feel comfortable. So, how can you determine what types of arches you have? Look at your bare footprint after stepping in water. If your footprint looks like a complete foot, it may indicate that you have low arches or flat feet, while a narrow print may mean you have a high arch. A footprint in the middle, likely means your arch is in the normal range. We spoke with podiatrists and reviewed running shoes with consideration for type of support offered, type of arch, running terrain, planned distance, overall fit, materials used, and cost. We also had a physical therapist on our Medical Expert Board review this article for medical and scientific accuracy. To truly figure out what type of arches you have and what shoe may be best for you, we recommend being seen by a podiatrist or a professional at a specialty running store. Here are the best running shoes with arch support available. Our Top Picks Best Overall: Brooks Adrenaline GTS 22 at Amazon ($90) Jump to Review Best for Men: Saucony Running Shoe at Amazon ($75) Jump to Review Best for Women: New Balance Fresh Foam 880v12 at Amazon ($92) Jump to Review Best with High Arch Support: Brooks Ghost 14 at Amazon ($110) Jump to Review Best for Flat Feet: Asics Gel-Kayano 28 at Amazon ($160) Jump to Review Best for Long Distance: Brooks Running Shoe at Amazon ($90) Jump to Review Best for Trails: Hoka One One Speedgoat 4 at Amazon ($199) Jump to Review Best for Plantar Fasciitis: Asics Gel Nimbus 23 at Amazon ($164) Jump to Review Best for Stability: Hoka One One Gaviota 4 at Amazon (See Price) Jump to Review Best Water-Proof: On Cloudflyer Waterproof at Amazon ($280) Jump to Review Best Overall Brooks Adrenaline GTS 22 Zappos View On Amazon $90 View On Zappos $90 View On Walmart $124 Why We Like It Brooks Adrenaline GTS 22 is a supportive and stable running shoe that contains DNA LOFT foam in the midsole for a soft and lightweight feel. It’s Worth Noting These shoes contain high protective cushioning, so they may not be the right choice if you prefer a minimalist running shoe. Searching for a supportive and stable running shoe you can use on the roads daily? Then the Brooks Adrenaline GTS 22 gets our top vote. This version of the Brooks Adrenaline line has a 100 percent DNA LOFT midsole, which creates a soft cushion and a smooth run. DNA LOFT is made with EVA foam, rubber, and air. These components give the shoe, a soft yet lightweight feel—a combination we can get behind. These shoes also rely on Brooks’ GuideRail technology, which involves two pieces of foam alongside the heels to prevent inward or outward rolling. This can be helpful in particular if you tend to overpronate (or roll your ankles inward). Brooks also adds shock absorbers under the front of the foot, to support smooth transitions when you push off the ground. Made from a breathable mesh, the Brooks Adrenaline GTS helps keep your feet ventilated and comfortable. The all-around support of these shoes makes them great companions for long walks or runs. They’re stable and supportive, yet don’t feel stiff or heavy. As an added bonus, these shoes also have an American Podiatry Medical Association Seal of Acceptance (AMPA) Seal of Acceptance, which recognizes products that are beneficial to foot health. Product Details: Size Range: Women: 5.0-13.0 Men: 7.0-15.0Available Widths Narrow, medium, wide, extra wideMaterial: Mesh upper, DNA LOFT midsole Health / Tamara Staples Best for Men Saucony Running Shoe Zappos View On Amazon $75 View On Walmart $100 View On Shoppremiumoutlets.com Why We Like It This shoe provides lots of cushioning and stability support without feeling bulky. It’s Worth Noting The Saucony Men’s Guide 15 is best for road running, so it may not be the best choice if you prefer hitting the trails. The Saucony Men’s Guide 15 is a neutral running shoe that blends comfort with stability. This shoe can provide you with smooth, light support as a daily trainer for long, easy-paced runs. A cushioning technology called PWRRUN+ offers more padding with less weight, for a springy, flexible feel. And an insulated sockliner provides extra comfort. Your knees will thank you for Saucony’s HOLLOW-TECH feature that help prevent ankles from rolling inward. These shoes can accommodate feet of varying widths, available in both regular and wide sizes. You can rely on these shoes when hitting the road or track—they are less suitable, however, for trail running. Product Details: Size Range: 7.0-16.0Available Widths: Regular, wideMaterial: Upper mesh, PWRRUN+ midsole foam, rubber outsole Health / Tamara Staples Best for Women New Balance Fresh Foam 880v12 Amazon View On Amazon $92 View On Zappos $57 View On Newbalance.com Why We Like It The midsole contains ample cushioning without compromising on stability. It’s Worth Noting This is a neutral running shoe and so may not be the best choice for those with low arches. New Balance Fresh Foam 880v12 is an excellent choice for a daily neutral running shoe that will provide you with support for many miles on the road or track. The dual layer midsole is made with an extra-soft cushioning called Fresh Foam X, along with a blown rubber outsole. Blown rubber has air-injected into it, making it lighter and more flexible. These shoes provide optimal comfort without compromising on performance. The upper portion of the New Balance Fresh Foam has a woven mesh, allowing for a soft fit, all around, plus perforations in the toe box for breathability. Bruce Pinker, DPM, board-certified podiatrist and foot and ankle surgeon, says that most running shoes have mesh in the toe box to allow for air exchange, which helps to prevent your feet from sweating. This feature can help you avoid conditions such as athlete’s foot, toenail fungus, and plantar warts. The New Balance Fresh Foam is a durable shoe built to last, that allows you to run comfortably for long periods. We also like that it comes in a variety of fun colors to put some pep in your step. Product Details: Size Range: 5.0-13.0Available Widths: Narrow, standard, wide, extra wideMaterial: Double jacquard mesh upper, Fresh Foam X midsole, blown rubber outsole Health / Tamara Staples Best with High Arch Support Brooks Ghost 14 Brooks View On Amazon $110 View On Walmart $112 View On Dick's $140 Why We Like It The Brooks Ghost 14 provides neutral support along with supportive cushioning in the midsole, allowing for a smooth and comfortable stride. It’s Worth Noting This running shoe may not be the best choice for trail runners. If you have high arches, podiatrists recommend searching for a sneaker with neutral support to aid in shock absorption. One of our top choices when it comes to high arch support is the Brooks Ghost 14, an ideal shoe for daily running on a road, track, or treadmill. This comfortable shoe has a system of shock absorbers allowing for a smooth stride, along with DNA LOFT cushioning in the midsole which provides a soft, yet lightweight cushion strong enough for concrete roads. Dr. Pinker says that the midsole of a running shoe is where the support and cushioning come from. After around 300 to 500 miles of activity, this layer begins to break down—a sign that you should replace your sneakers. In addition to the comfortable midsole, the upper part of the Brooks Ghost 14 is made with a mesh that has 3D Fit Print, which allows for a combination of structure and flexibility. These sneakers also come in a variety of widths, making them a great choice for many runners. Product Details: Size Range: Women 5.0-13.0, Men 7.0-15.0Available Widths: Narrow, Medium, Wide, Extra WideMaterial: DNA LOFT midsole, 3D Fit Print upper The 10 Best Running Shoes for Plantar Fasciitis Best for Flat Feet Asics Gel-Kayano 28 Amazon View On Amazon $160 View On Asics.com Why We Like It The Asics Gel Kayano 28 is made for those with low arches who tend to overpronate, containing rearfoot and forefoot GEL Technology Cushioning for shock absorption. It’s Worth Noting The standard version contains a more narrow toe box, which may not suit runners with wide feet or bunions. Runners with low arches are often prone to overpronation, an inward rolling of the ankle that can lead to injury. That’s why podiatrists recommend individuals with low arch support opt for stability running shoes like the Asics Gel Kayano 28. Designed for those with neutral or low arches, these shoes can help support runners who overpronate to prevent common injuries such as plantar fasciitis, shin splints, and heel spurs. The GEL Technology Cushioning provide a soft, springy landing to support tender knees. Product Details: Size Range: Women 5.0-13.0, Men 6.0-16.0Available Widths: Standard, Wide, Extra WideMaterial: FF Blast Cushioning midsole, Engineered mesh upper Best for Long Distance Brooks Running Shoe Amazon View On Amazon $90 Why We Like It This shoe contains added stability to limit shin and heel rotation, along with supportive cushioning for high-mileage running. It’s Worth Noting Although this sneaker provides stability for long runs, it may not be the best choice for speed work. If you’re training for distance races such as a half or full marathon, finding the right shoe can make or break your training. You will want a shoe that will support your feet through the many miles, be durable enough to last, and that will leave your legs feeling fresh post-run. The Brooks Glycerin GTS 19 is a supportive road running shoe that can help you go the distance. Similar to our best overall pick, the Brooks Adrenaline GTS 22, these shoes use GuideRails technology in the midsoles for added support. Brooks states that GuideRails allow the knee and foot to work together, preventing excess shin and heel rotation that can lead to injury. The midsole is also includes plush cushioning to absorb shock during long runs. While the Brooks Glycerin GTS 19 offers support, Brooks also sells a neutral option, the Glycerin 19, for those who require or prefer less support. This sneaker also has the AMPA seal of acceptance. Product Details: Size Range: Women: 5.0-12.0, Men 7.0-15.0Available Widths: Narrow, Medium, WideMaterial: Midsole: DNA LOFT Best for Trails Hoka One One Speedgoat 4 Courtesy: Zappos View On Amazon $199 View On Zappos $110 View On REI $145 Why We Like It The Hoka One One Speedgoat 4 provides cushioning for comfort and stability along with strong traction for mixed terrain. It’s Worth Noting These shoes provide neutral support, so they’re not the best choice for people with low arches. When it comes to trail running, you will likely want a shoe that allows for grip and stability on uneven terrain while feeling light and comfortable. The Hoka One One Speedgoat 4 does the trick. The midsole has a lightweight foam, along with a supportive, 3D-printed exterior. These shoes also contain a removable insole for added cushioning, allowing you to adjust the fit to your needs. The Hoka Speedgoat is a great trail running shoe, in part, due to the Vibram Megagrip rubber they contain on the outsole for extra-strong traction on unstable terrain. Plus, these shoes contain a wider forefoot for stable and comfortable running, along with a breathable mesh upper to keep your feet cool during hot runs. These shoes are an excellent option for people with high arches because of their neutral support. Those with low arches may benefit from a stability shoe instead. When it comes to trail running shoes, the Hoka One One Speedgoat are on the pricier side. However, the comfort, support, and durability make them worth the cost. Product Details: Size Range: Women: 5.0-11.0, Men 7.0-15.0Available Widths: Regular, wideMaterial: Mesh upper, Vibram MegaGrip rubber outsole, EVA midsole The 12 Best Running Shoes With Arch Support Best for Plantar Fasciitis Asics Gel Nimbus 23 Amazon View On Amazon $164 View On Zappos View On Dick's $64 Why We Like It These highly cushioned shoes provide impact absorption for long runs. It’s Worth Noting These shoes are a good choice for those with high or neutral arches, but may not be the best choice for those with low arches. One of the most common running injuries is plantar fasciitis, an inflammation of the band of tissue (called the plantar fascia) at the bottom of the foot that connects the heel bone to the toes. The condition causes pain in the heel, but finding a proper shoe can help reduce discomfort. If you experience plantar fasciitis, look for sneakers that have supportive cushioning and arch support to protect the plantar fascia. The Asics Gel Nimbus 23 provides added compression in the heel thanks to a special cushioning unit. This neutral shoe is a great companion for road runs or long walks. While the Asics Gel Nimbus 23 is a great option, if you are experiencing consistent pain in your heel or other areas of your foot, we recommend first consulting with a healthcare provider to determine the root cause. Product Details: Size Range: Women: 5.0-13.0, Men 6.5-16.0Available Widths: Regular, wide, extra wideMaterial: Mesh upper, OrthoLite x-55 sockliner, GEL technology cushioning Best for Stability Hoka One One Gaviota 4 Amazon View On Amazon View On Zappos $170 View On Roadrunnersports.com Why We Like It With J-Frame technology, the Gaviota 4 provides maximum cushioning for heel support while preventing excessive overpronation. It’s Worth Noting As these shoes are meant to, first and foremost, provide cushioning and support, they may not be the best choice for speed work. Hoka One One are known for producing high-quality shoes that are comfortable and durable. If you’re looking for a comfy, soft shoe with maximum support, the Gaviota 4 may be the right choice. The Gaviota 4 is a plush and supportive stability shoe. These shoes contain Hoka’s J-Frame technology, which helps prevent excessive overpronation through added heel support. The thick midsole cushioning provides maximum comfort and impact protection without feeling squishy. The sneakers have a ventilated mesh upper with a padded collar and tongue, along with a heel pull tab so you can put them on easily before heading out the door. The Gaviota 4 are an excellent choice for everyday running or walking if you’re looking for maximum cushioning. However, if you’re after speed, then these may not be your top pick. Product Details: Size Range: Women: 5.0-12.0, Men 7.0-15.0Available Widths: Regular, WideMaterial: High wear rubber placement, mesh upper, rubberized EVA Best Water-Proof On Cloudflyer Waterproof Amazon View On Amazon $280 View On Zappos $180 View On Nordstrom $126 Why We Like It These shoes are light and watertight with midfoot stability to get you through wet and cold mid distance runs. It’s Worth Noting Since these shoes have a wind and waterproof membrane, they are more suitable for cold, winter running. If you’re heading out into a rainy run or to a route with water streams, finding a waterproof shoe that will keep your toes dry for as long as possible can help keep you comfortable. The On Cloudflyer Waterproof provides both comfort and stability, complete with a wind and waterproof membrane. On Cloudflyer Waterproof shoes contain Helion superfoam for a cushioned feel along with CloudTec, a patented technology that appears in On’s shoes, for agility and impact protection. Wet weather running calls for extra stability support, which the On Cloudflyer Waterproof shoes provide through their midfoot stability tube. These shoes also have reflective details and laces that light up at night to keep you visible during evening or early morning runs. Ideal for mid distance road running, the On Cloudflyer Waterproof shoes provide you with cushioned support during wet weather running. Product Details: Size Range: Women: 5.0-11.0, Men 7.0-14.0Available Widths: N/AMaterial: Wind and waterproof membrane, Helion and CloudTec No More Knee Pain: The Best Running Shoes for Pain-Free Runs Best Hybrid Hoka One One Challenger ATR 6 Amazon View On Amazon View On Zappos $140 View On REI $70 Why We Like It This versatile shoe has closely spaced lugs on the sole to support you on the road or trail. It’s Worth Noting While the textured outsole will give you a good grip, it may not be as suited for extremely rugged terrain. Do you equally enjoy running on smooth pavement as well as on dirt trails? If so, the Hoka One One Challenger ATR 6 is a hybrid shoe that can support your runs both on the road and on the trail. This all-terrain shoe is designed with versatility in mind, ideal for runs with varying surfaces. If you’re hopping from roads to trail and back again, you’ll appreciate this shoe’s closely-spaced treading and strong grip that provides a smooth transition between surfaces. The Challenger ATR 6 has balanced cushioning for a protective feel, while allowing for a springy push-off on each stride. Keep in mind that this is a hybrid shoe, so if you are running on rugged terrain, you might opt for a shoe that is geared specifically for trails. Product Details: Size Range: Women: 5.0-12.0, Men 7.0-15.0Available Widths: Regular, wideMaterial: CMEVA midsole, rubber outer Best Budget Asics GT 1000 11 Amazon View On Amazon $70 View On Zappos $69 View On Dick's $100 Why We Like It This supportive shoe contains FLYTEFOAM and GEL technology for a soft run, plus LITETRUSS technology to reduce overpronation—all at a more affordable price. It’s Worth Noting This shoe provides mild stability, and so may not be the right choice if you require greater support. It’s no secret that running shoes tend to run on the expensive side—many of the shoes we recommend cost over $150. And since podiatrists recommend replacing your shoes after around 300 to 500 miles, the cost can add up quickly. The ASICS GT-1000 11 are a bit more affordable (just under $100 at the time of publication) without compromising quality. These shoes are a great every day trainer if you have neutral or flat feet. We like that the midsole contains the brand’s FLYTEFOAM cushioning along with their GEL technology, which gives you a soft landing as your foot hits the ground. The midsole’s inside angle also contains Asics’s LITETRUSS technology to reduce overpronation, making it a great choice if you have low arches. And if you’re running in warm weather (or if your feet tend to run hot), you’ll appreciate this shoe’s jacquard mesh upper for breathability and increased airflow. There’s a lot to like about this pair from Asics, but they only provide mild stability. So if you need more support, you may want to look at one of our other picks. Product Details: Size Range: Women: 5.0-12.0, Men 7.0-17.0Available Widths: Standard, extra wideMaterial: FLYTEFOAM midsole, GEL technology rearfoot, mesh upper How We Selected the Running Shoes with Arch Support To determine the best running shoes, we spoke with several podiatrists about the difference between types of shoes when it comes to arch support, shoe fit, and materials used. Since the best running shoe for you will depend on individual factors like your arch type, we included shoes for high arches, neutral arches, and low arches. We also consulted with experts in determining what factors to consider when selecting running shoes with arch support. The experts we spoke to included: Suzanne Levine, DPM, RPT, PC podiatric foot surgeon, and founder of Millennium Podiatry Jacob Hascalovici, MD, Ph.D., chief medical officer and pain specialist at Clearing Bruce Pinker, DPM, board-certified podiatrist and foot and ankle surgeon at Progressive Foot Care When reviewing running shoes on the market, we took into account not only arch support for different arch types but also shoe fit and overall feel, plus materials used to make the shoe the best in each category — whether that’s shoes made for stability, for trail running, road racing, and everything in between. What to Know About Running Shoes With Arch Support When shopping for running shoes with arch support, it can be important to, first and foremost, know what kind of arches you have. We recommend going to a professional running store and having a gait analysis done. Dr. Pinker says that to determine whether or not someone needs arch support, one should perform "The Wet Test," which involves stepping on a piece of paper with wet feet and then evaluating the imprint. If there is a skinny question mark-like imprint, this indicates a high arch, while an oval-like imprint is indicative of a low arched foot. An in-between imprint would be a normal arch. If you deal with recurring injuries or issues such as plantar fasciitis, we recommend speaking with a podiatrist to determine the best shoe for you. Arch Support Aesthetic Podiatrist Suzanne Levine, DPM, RPT, PCpodiatric foot surgeon, notes that when evaluating arch support, you want your body weight to feel evenly distributed throughout your foot. She says that those with flat feet or who overpronate should look for shoes that have slightly less cushioning and that are a bit stiffer. A firm shoe can help generate stability, which is more important than cushioning. The opposite is true for those with high arches, who should look for softer cushioning and shoes that are springier. Fit Dr. Levine notes that running shoes should be comfortable—with no rubbing, irritation, or blisters. There should be room in the toe box and the shoes should feel breathable. Dr. Pinker adds that running shoes should be snug in the width and arch, not tight, and there should be 3/8 of an inch from the end of the longest toe to the end of the shoe. Materials Dr. Levine says the upper material should conform to the feet and be breathable. Dr. Pinker notes the best insole materials, or orthotics, are usually a thermoplastic for sneakers. The midsole of running shoes is often made of ethylene vinyl acetate (EVA), while the toe box of running shoes is usually composed of synthetic mesh. Your Questions, Answered Should I put arch supports in running shoes? Deciding to put arch supports in your running shoes will depend on the type of arch you have. However, not all individuals need arch support. Dr. Pinker says that generally, those with low arches and those with high arches can benefit from custom-made orthotics, rather than over-the-counter devices. Do arch supports weaken feet? Dr. Levine notes that there is no evidence to support the notion that arch supports weaken feet. And Dr. Pinker adds that many people wear orthotics comfortably with no issue, often finding they relieve their foot pain in various ways. Who We Are Tamar Kane, MS, RD is a NYC-based Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives. Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies to optimize performance and wellbeing. 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