Last Updated: February 8th, 2021

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Flat feet and supination…

A pretty rare combination…

However, for this, you have to deal with your unique set of challenges.

Also, do you are more prone to injuries like plantar fasciitis, tendinitis, shin splints, etc.

Exercise can be of great help as shown in the faq section.

Another effective way is to use running shoes that are made specifically for your feet’ condition.

Here are 7 best running shoes for flat feet and supination (underpronation).

However, if you cannot pick one, or confused for some reason, go with Mizuno Wave Rider 23 Running Shoes.

They are the best for your feet and will keep you comfortable even during the long runs.


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Our Top Picks

For Women:

Mizuno Wave Rider 23 Running Shoes

“Great cushioning and arch support.”

For Women:

Brooks Glycerin 17 Running Shoes

“Maximum cushioning for a plush experience.”

Top 7 Best Running Shoes for Flat Feet and Supination in 2022

Editor Rating:

Mizuno Wave Rider 23 has very good shock absorption, especially in the heel area.

This is due to the presence of Mizuno’s famed CloudWave. This is very useful for a runner who supinates.


Because your feet are not very shock absorbent. In other words, you must wear a running shoe that can absorb shock on your behalf.

In that matter, Wave Rider is your perfect companion.

Also, it comes with good arch support which is also a must for runners with flat feet.

To summarize, you are looking at a running shoe which will provide you with great shock absorption and arch support.

The midsole is made from U4ic and U4icX foam.

The midsole is designed to give great cushioning and comfort and shock absorption.

The outsole is made from blown rubber for better grip and durability.

  •   Great for long distance running.
  •   Can be used as a daily wear or gym shoe as well.
  •   Great arch support.
  •   Good support from the top of the shoe.
  •   Very comfortable and cushy.
  •   Seems like the sizing has changed from the previous version.
  •   Some user got uncomfortable due to the seams under the laces.
Editor Rating:
Brooks Women's Glycerin 17

This is one of the cushiest running shoes from Brooks and comes with the highest level of cushioning. Also, it is great with shock absorption and comfort.

The mid-sole is made from DNA LOFT which is not only cushy, but also provides you with super responsiveness.

DNA LOFT is also a durable material, so it will not wear or pack out easily.

It comes with good arch support and will help your flat feet with the required amount of comfort.

Also, the forefoot is segmented and has DNA LOFT. This makes it easier for you to transition from heel to toe.

This is very lightweight and it will practically vanish on your feet.

The upper is made from 3D Fit Print which stretches itself according to your feet and provides you with a soft and supportive experience.

  •   Good cushioning and support.
  •   Responsive and lightweight.
  •   Very comfortable in-shoe experience.
  •   Good for standing for long hours.
  •   Great for long mileage runners.
  •   The plush tongue of Glycerin 15 is replaced by a less padded tongue in 17.
  •   Seems like, the toe area has less height than previous version leaving you with less wiggle area.
Editor Rating:
ASICS Women's GEL-Kinsei 6 Running Shoe

Shock absorption of this running shoe comes from fore-foot and rear-foot gel cushioning which makes running less harsher on your joints.

Also, it comes with I.G.S or Impact Guidance System. This helps your feet to enhance your natural gait efficiency thus minimizing the chances of injury.

The upper has FluidFit which comes with multi-directional stretch mesh. 

This upper material adapts to your feet as it expands and contracts during running.

The out-sole is made from AHAR or ASICS High-Abrasion Rubber which makes this running shoe very durable. 

This also keeps your worries at bay of replacing a running shoe prematurely.

It is a low drop running shoe which provides you with a more natural running experience.

Also, this running shoe looks very stylish. You are bound to stand out form the crowd.

  •   Good shock absorption due to forefoot and rear foot gel band cushioning.
  •   I.G.S system for an improved natural gait.
  •   FluidFit upper for a better stretch and adaptability.
  •   Good all purpose shoe and also great for running long distances.
  •   Sizing seems to have changed in the latest version.
  •   No notch in the Achilles area may be uncomfortable to some users.
  •   For some the cushioning seems less.
Editor Rating:
Brooks Men's Dyad 10

If you have flat feet and underpronation (supination), Brooks Dyad 10 is one the best running shoes for you.

It comes with a highly energized cushioning providing you with the right blend of comfort and responsiveness.

The mid-sole as is most other Brooks shoes is made from an eco-friendly material called BioMoGo and Brooks DNA.

This makes the cushioning soft and supportive but not squishy. It retains its form even under heavy weight.

Also, it is very durable and shock absorbing which is very much required or a person with underpronation.

It also has good amount of arch support, which is crucial for flat footed runners.

The upper is made from  engineered mesh. This provides you with customized fit and breathability.

Also, the Omeg Flex grooves helps your fore-foot to move more naturally and also provides you with flexibility. 

  •   Very comfortable and cushy.
  •   Great choice for people with big, wide and flat feet.
  •   Good for people with heavy built.
  •   Can be used for multi-sport.
  •   These are less durable than previous version.
  •   For some the cushioning seems a bit less.
Editor Rating:

Nike Air Zoom Structure comes with Dynamic Fit Technology and combines Flywire Ultralight Cables with an internal arch band.

This arch band is great for people with flat feet as it provides you with the right kind of arch support.

Also, there is n elastic band wrap around your arch which helps to keep your foot in place while you run.

The forefoot has Nike Air Zoom Cushioning which provides a responsive, bouncy experience with every step.

With a flat, wide out-sole and two types of cushioning, this running shoe provided you with proper stability and impact absorption with every stride.

The upper has one-piece Flymesh fabric which provides you with proper ventilation.

This also helps to keep the inner environment of the shoe healthy by keeping your feet cool and dry throughout the workout session.

It is a low drop running shoe which provides you with more natural running experience.

  •   Good for people with flat feet and/or underpronation.
  •   Good cushioning and shock absorption.
  •   Very comfortable in-shoe experience.
  •   Strategic rubber placement on the out-sole for enhanced durability.
  •   Good for long runs.
  •   Very stylish.
  •   Tighter toe-box.
  •   The heel cup seems to be narrow for some users.
Editor Rating:
Saucony Triumph ISO 5 Men's

Cushioning of Saucony Triump ISO 5 comes from two components.

A soft and bouncy top layer called EVERUN and the EVA foam mid-sole.

Both of these materials are soft and provides you with good amount of support and comfort.

Also, they are very good with shock absorption and doesn’t let impact of running affect your joints.

This is very helpful if you have a underpronation. Naturally your feet can absorb less amount of impact.

So, if you don’t have a shock absorbing running shoe, very soon your joints will get damaged.

Also, this running shoe comes with good amount of arch support. Again, this is an useful feature for any person with flat-feet.

The out-sole is made from blown rubber and provides you with stable grip while you are on foot. 

  •   Very comfortable even for the heavy runners.
  •   Lightweight and responsive.
  •   Memory foam insole provides adaptive softness under your feet.
  •   Very stylish to look at.
  •   No breaking in needed.
  •   Great for long distance running.
  •   May show early signs of wear and tear.
  •   For some the cushioning felt less.
Editor Rating:
Brooks Women's PureFlow 7

The cushioning of this running shoes comes from the full length mid-sole made from BioMoGo DNA LT.

This is a soft material which provides you with a lot of cushioning and support.

Also, this makes these running shoes so much lighter.

For better alignment, these running shoes comes with a rounded heel.

This helps in minimizing stress on your joints and keeps your feet in great shape.

The 3D fit print upper provides you with great fit as the fabric has strategic stretch and adapts to your feet.

Also, the arch support is great and is a must for people with flat feet.

The out-sole has blown rubber to provide you with great grip and traction.

Also, the omega grooves in the mid-sole enhances the flexibility of these running shoes.


  •   Very comfortable even for the heavy runners.
  •   Lightweight and responsive.
  •   Great cushioning under the balls of the foot.
  •   Great for long distance running.
  •   Good for elderly people.
  •   May show early signs of wear and tear especially at the upper.
  •   Not very stylish.
  •   For some the support seems less.
  •   Sizing seems a bit off.


Q) What is supination?

A: Supination is an anatomical term given to a certain way your hand or your foot moves.

When you turn your palm or foot away from your face while you move, it is called supination or underpronation.

Another familiar term that is often used to describe this motion is rolling outward.

Let’s say, you are running or walking. When your heel touch the ground, your feet makes an outward motion.

This can be easily found out with the help of an gait analysis expert or your podiatrist.

Also, people having this kind of motion, typically has lesser flexibility and cannot absorb much shock with their feet.

So, in general, it is suggested that you wear shoes which are capable of absorbing shock on your behalf.

That way you feet, ankles, knees and other joints will be in a good shape.

Q) How do I know if I have supination or pronation?

A: It is not difficult to say if you supinate or overpronate (pronate).

You can get your gait analysis done to find out.

However, your shoes will also give you an accurate idea of your pronation type.

If your shoe gets worn out mostly at the inner heel and outer fore foot, you supinate.

Also, when observe how your feet rolls when you walk or run. Also, when you stand, your feet may be making an angle outward.

 Choose the right shoes for your feet July 2018

Q) Can supination be corrected??

A: Supination can be corrected or at least reduced.

Supination is a normal way of movement. However, with time it can give rise to different types of feet problems.

You may start to develop bunions, plantar fasciitis, heel spurs, sprained ankles,stress fracture or tendinitis.

So, it is always better to try to give a little attention to your supination.

Here are some ways with which you can correct or at least reduce supination.

1. Wear a shoe which is made for supination and has proper ankle support

Since, we’ve experience with running shoes, we will suggest something which is related to running.

You can pick any of the running shoes mentioned above.

Also, here are some other running shoes for supination if you don’t have flat feet.

2. Make your Tendons and Ligaments more flexible

People who supinate, often have tight tendons and ligaments, especially at the Achilles.

This restricts your range of motion and can lead to a lot of problems.

However, if you regularly stretch your legs and Achilles, then you will be able to do away with these problems.

Here are some exercises to get you started.

3. Do proper warm up and cool down

Many of the injuries related to supination can be totally avoided.

The biggest mistake that most runner make is not properly warming up or cooling down.

When you try to do workout with stiffer muscles, your chances of getting injured increase.

So, always do proper warm up and cool down for your runs.

Checkout these videos for a warm up and cool down routine for running.

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Q) What is a flat feet?

A: Flat feet is a condition where your feet is devoid of any arch and your entire sole rests on the ground.

Here is how your feet will look when you are standing on ground:

Choose the right shoes for your feet July 2018

If you want to find out if you have flat feet or not, take wet water test.

Here is what you need to do:

  • Take some water in a container.
  • Pour the water on you feet.
  • Take a colored piece of paper.
  • Stand on the paper when your feet are wet.
  • If you get a foot mark as the above flat feet picture, you have a flat feet.

In that case, you would need to use shoes with arch support. 

Q) Do running shoes have arch support?

A: Yes, some running shoes have arch support.

However, not all of them have. 

Running shoes that are targeted towards runners with high or low to flat arch have arch support.

This arch support provides a lot of stability to such runners and help them to avoid a lot of injury.

Here are some running shoes that have very good arch support:

Q) How do runners deal with flat feet?

A: Here are some ways that runners deal with flat feet:

  • Use arch support running shoes and/or ankle support.
  • Use arch support in-soles
  • Do regular exercises to strengthen their feet. 

Here are some running shoes that are specifically made for flat feet:

Q) What exercises can I do to fix my flat feet?

A: Flat feet may not get completely cured by exercise.

However, it can make your arch strong enough to avoid the problems related to flat feet.

Here are some effective exercises to strengthen your flat feet:

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Running with flat feet and supination is no an easy task. You are more prone to injury than other runners.

However, the most effective fix can be to use a proper running shoe which is built for flat feet and supination.

Any of the running shoes above can help you with this.

They are the best running shoes for flat feet and supination in the market.

However, our research shows that Mizuno Wave Rider 23 Running Shoes is the best for the job.

Also, feel free to research on your own and consult your podiatrist if needed.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.