What are Stability Running Shoes?
When your feet hit the ground as you run, they naturally roll inward to cushion impacts and conserve momentum. However, some runners’ feet roll too far inward with each stride, which is called overpronation. This can cause discomfort and pain, and over time, it can also result in serious ankle and foot problems. Luckily, there’s a solution. Stability running shoes provide additional support for runners who overpronate. They have supportive soles specifically made to correct overpronation and guide your feet into a neutral position, resulting in more comfortable and healthy movement.
Signs You May Need Stability Running Shoes
If you find that running causes foot pain, back pain, or corns and calluses, it may be a sign that you overpronate as you run. To tell for sure, it’s best to have your gait analyzed by a fitness or medical professional. Experts like these can analyze the angles of your feet and ankles throughout your gait cycle to determine if you need stability running shoes.
What is overpronation?
Pronation is the way your foot reduces impacts by rolling gently inward as it hits the ground. It’s an important part of your stride that decreases the risk of injuries during vigorous movement. Overpronation is when the foot rolls too far inward. Overpronating reduces the power of your stride, making your runs slower and less efficient. It creates a pattern of motion that can cause pain in your feet, joints, and back over time. There are different degrees of overpronation. Some runners may perceive a negative effect on their athletic performance, while those with mild overpronation might not experience any problems. If you overpronate, stability running shoes may help you. It can also be helpful to also start a daily strengthening routine to improve your stability while running.
Testing for Overpronation at Home
You can do a few at-home tests to get a sense of how much you pronate. First, try dipping your feet in water and running barefoot for 20 paces on a flat surface. If the wet footprint is more noticeable on the inner part of your foot, there’s a chance you’re overpronating. Another option is to film yourself running and walking barefoot. Set your phone up close to the ground, then walk, jog, and run 15-20 steps away and back toward the camera. Do this a few times at different speeds. When reviewing the video, notice how far your ankle rolls inward. A little is okay, but if your ankle rolls inward too much, you could benefit from a supportive pair of shoes.
The Benefits of Stability Running Shoes
Stability running shoes give you improved support in the midsole (the cushioned material that sits between your foot and the outsole), which helps support a more healthy stride for runners who overpronate. Not only does this make your run more comfortable, but stability shoes can also help reduce the risk of injuries in runners with severe overpronation.
Do flat feet benefit from stability shoes?
People with flat feet are more likely to develop overpronation. A person with flat arches may benefit from stability shoes. If you have flat feet, you should be mindful of the type of stability shoes you choose. There’s evidence that minimal shoes with less cushioning may help strengthen your feet while walking, but they aren’t as helpful for running. Be mindful that some cushioning is helpful if you plan to run more than a few miles a week.
Types of Stability Running Shoes
There are a few different categories of stability running shoes. However, these categories are broad, and test-running a shoe will be your best bet in determining whether it’s comfortable and supportive.
Stability vs. Motion Control Shoes
While some brands, foot experts, and coaches use the terms differently, stability and motion control shoes are essentially the same. Motion control is just what stability shoes do: controlling the inward rolling motion of a foot that overpronates.
Neutral vs. Stability Running Shoes
Neutral running shoes are the “default” type of running shoe, without any additional supportive material in the medial post. Neutral shoes fit neutral runners, or runners who don’t experience any discomfort or overpronation while running. However, they don’t make good running shoes for overpronators.
Cushioned Running Shoes
Both stability and neutral running shoes offer degrees of cushioning. The difference is that stability running shoes have extra midsole foam to correct overpronation. Some studies have shown that higher cushioning improves running performance on average, but it depends on the person and the terrain. When running uneven, rocky trails or paths that aren’t level, a more cushioned running shoe reduces impact forces and results in a more smooth ride. For road and track runners, running shoes with cushioning in the midsole can offer more responsiveness. The impact reduction from cushioning is especially important for heavier runners.
What to Look for in Stability Running Shoes
If you’re considering stability running shoes, bear in mind that every foot, and every gait, is different. A pair of running shoes should fit as if they were designed just for you. They should be comfortable, help propel you forward, and provide gait corrections only when necessary.
Important Features in Stability Shoes
By definition, stability running shoes have extra supportive material in the midsole. Well-made stability running shoes often have dense foam cushioning and reinforcing shanks made of a durable structural material like TPU (thermoplastic polyurethane) to secure the medial post. This design stabilizes the inner part of the shoe so your feet won’t tilt and roll as they touch the ground.
When looking for the best stability running shoes for your needs, you’ll need to know how much you overpronate to determine the level of support you’ll need. In addition, make sure to get a shoe with the right amount of flexibility in the sole. A more flexible stability shoe will allow the arch to do its job better, but may offer less protection from rougher paths or trails than a stiffer shoe would. It’s not just about stability features. Like all running shoes, stability shoes should also help you improve your performance. Look for cushioned midsoles that provide shock absorption. Breathable uppers can help keep your feet cool and dry as you run.
Shopping for Stability Shoes
When you’re ready to get your pair of stability shoes, consider these qualities, in order:
Degree of Stability: Choose a shoe that offers enough support to reduce excessive pronation. Make sure it matches your foot shape.
Cushioning: Make sure to get a well-cushioned shoe. Before you buy, try it on if possible to determine how much cushioning feels right to you. Make sure to run around a bit so you get a sense of how they’ll feel in motion.
Tread: For trail running, choose a shoe that offers better traction for uneven surfaces.