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You recognize it once you sense it—the intense, throbbing, unpleasant sensation at the bottom of your feet that begins to disrupt your run midway through. As someone who has been running for more than ten years, I’ve encountered this issue numerous times. What causes it? Choosing the incorrect shoes for my needs.
arch type
.
Until quite recently, I couldn’t explain what arch support meant or identify my own arch type. This is common among many runners and poses an issue since proper arch support is a key factor when selecting running shoes; it can make all the difference between achieving your fitness objectives or falling short.
Here, I spoke with specialists regarding the process of selecting running shoes with proper arch support, emphasizing why this feature matters significantly. The professionals also elucidated methods to determine one’s arch type and recommended some top-running shoe choices suitable for individuals with flat, high, and neutral arches.
SKIP AHEAD
What is arch support?
|
The Way I Chose the Perfect Running Shoes With Arch Support
|
The top running shoes for flat feet
|
The top running shoes for high arches
|
The top running shoes for those with neutral arches
|
Ways to identify your arch type
|
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What is arch support?
“Arch support involves the design elements in shoes that assist in keeping the foot’s natural arch properly aligned,” explains Dr. Anne Sharkey, a board-certified podiatrist.
North Austin Podiatry Clinic
In Texas, this feature stops too much rolling inward or outward of the foot, thereby decreasing the chance of discomfort, tiredness, and conditions such as plantar fasciitis and shin splints.
Your foot contains several arches; however, when discussing arch support, most refer to the central arch located along the midsection of your foot. This arch runs across the bottom of your foot and becomes visible when viewed from the side. Arch types generally fall into three categories: flat, high, and neutral—each necessitating particular forms of shoe support. The degree of severity within these arch classifications varies significantly between individuals regarding their overall foot architecture, which means certain persons might require footwear offering enhanced stability compared to others. For tailored advice suited specifically for you, consider consulting a podiatrist.
The Way I Chose the Best Running Shoes With Arch Support
Various arch types necessitate distinct forms of support. Here, I’ve outlined the characteristics recommended by specialists for identifying appropriate running shoes based on flat, high, and neutral arches. Should you be unsure about your arch type, refer to this guide to determine yours. Keep in mind that understanding your arch type is just part of choosing the right pair; explore our comprehensive guides to discover additional factors to consider when selecting the perfect running sneakers.
women’s
and
men’s running shoes
.
-
Flat arches
If you have flat arches, your feet typically overpronate; therefore, you should opt for stability or motion control shoes, according to Rebekah Broeorticm
,
the lead director of product performance for
Hoka
. (
Editor’s Note: The decision to include Hoka products in this article was made independently of Broe.
Stability shoes are ideal for individuals with mildly flattened arches, whereas motion control shoes cater better to those with significantly flatter feet. Both types assist in correcting alignment issues by guiding the feet towards a neutral stance. They usually feature dense, rigid foam along the inner midfoot/arch region, a sturdy heel counter (the reinforced section at the rear of the footwear), and a broad foundation—all designed to curb excessive inward rolling and maintain proper foot positioning, as noted by Sharkey. -
High arches
If you have high arches, your feet usually over-supinate and do not absorb shocks effectively; therefore, they require additional support through highly cushioned footwear with some flexibility, according to Broe. A substantial foam padding minimizes the force your body experiences when your feet make contact with the ground, ensuring an even distribution of weight throughout the shoe which helps decrease stress, as explained by Sharkey. -
Neutral arches
If you have neutral arches, your feet roll inward and outward just moderately, so your footwear doesn’t require special types of support or corrections, as stated by Sharkey. Opt for neutral shoes that maintain comfort and stability without altering foot movement. Typically, these shoes feature even padding, a cushioned bottom layer, and a solid foundation. -
APMA Seal of Acceptance
The American Podiatric Medical Association has a team of podiatrists who evaluate items such as footwear to ensure they support foot health and adhere to particular safety and quality benchmarks. Should a product satisfy all required conditions, it receives their endorsement.
APMA’s Seal of Acceptance
Experts suggest that starting with APMA-approved footwear is often a good idea when shopping, as these shoes are assessed by an independent panel of medical professionals.
The top arch-supportive running shoes for 2025
To suggest the top running shoes with excellent arch support, I compiled recommendations from both podiatrists and NBC Select team members. These picks were then divided into three groups: those ideal for flat arches, high arches, and neutral arches. For each sneaker, key details such as weight, materials used, available widths, size range, and heel drop are provided. The heel drop refers to the vertical distance between the sole of the heel and the front part of the shoe; a larger heel drop indicates greater padding under the heel compared to the forefoot, whereas a smaller heel drop suggests more balanced cushioning throughout the shoe.
Every pair of footwear featured here comes in both men’s and women’s sizing options, including half and full sizes. During your purchase journey, you might encounter terms like “upper,” “midsole,” and “outsole” mentioned by various brands. The upper portion encompasses the top part of your foot, the outsole refers to the durable layer touching the ground, whereas the midsole serves as the connecting element between the upper section and the outsole.
As you can’t gauge how your feet will respond to a new pair of sneakers until you wear them, ensure you review the retailer’s return policy prior to finalizing your purchase, advises Dr.
Priya Parthasarathy
, a podiatrist at Foot & Ankle Specialists of the Mid-Atlantic.
The top running shoes for those with flat feet
Brooks Adrenaline GTS 24
Brooks Adrenaline GTS 24
-
Brooks Adrenaline GTS 24 for $139.95 at
Amazon -
Brooks Adrenaline GTS 24 priced at $139.95 available here
Zappos -
Brooks Adrenaline GTS 24 for $139.99 at
Dick’s Sporting Goods
Sharkey says
Brooks’ GuideRails System
Is an efficient stabilization feature, precisely what individuals with flat feet require in a pair of running shoes. This system includes two segments of foam: one located on the inner side of the heel decreases the extent of inward rolling of your foot, and another positioned on the outer part of the heel, which is more rigid and elevated, stops your foot from moving outward, as claimed by the manufacturer. The footwear features a moderately thick layer composed of soft, smooth nitrogen-enhanced foam, and Brooks asserts these shoes are ideal for pavement running and strolling activities.
Weight
: 8.8 oz.
|
Material
: mesh
|
Heel drop
: 12 mm.
|
Sizes
:
women’s
5 to 13,
men’s
7 to 15
|
Widths
: moderate, broad, extremely broad, slim
Hoka Arahi 7
Hoka Arahi 7
-
Hoka Arahi 7 $144.95
Zappos -
Hoka Arahi 7 $144.95
Dick’s Sporting Goods -
Hoka Arahi 7 $145.00
Bloomingdales
“The Arahi from Hoka offers the greatest support for individuals with flat feet,” explains Parthasarathy. This model features the company’s stabilizing J-frame technology—a sturdy section of J-shaped foam encircling the heel and extending along the inside edge of the shoe to aid in preventing excessive pronation, as stated by the manufacturer. The Arahi includes a flexible padded tongue attached to its seamless mesh upper, ensuring stability during movement. An EVA midsole provides comfort, while a durable rubber sole enhances traction. According to Hoka, these shoes excel in daily jogging sessions and casual walks.
Weight
: 8.10 oz.
|
Material
: mesh
|
Heel drop
: 5 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 15
|
Widths
: regular, wide
Hoka Gaviota 5
Hoka Gaviota 5
-
Hoka Gaviota 5 costs $174.95 at
Zappos -
Hoka Gaviota 5 costs $174.99 at
Dick’s Sporting Goods -
Hoka Gaviota 5 $175.00 at
REI
Sharkey suggests the Hoka Gaviota sneaker, which features a stabilization mechanism akin to the Arahi model but includes a more substantial layer of soft cushioning. Instead of a J-frame, this shoe incorporates an H-frame—a sturdy section of foam within the midsole designed in the shape of the numeral eight. This structure encircles the edge of the sole unit and spans the center area to inhibit flat-footed individuals from excessively pronating, as claimed by the manufacturer. Tailored primarily for daily running sessions and casual walks, the footwear boasts a comfortable tongue and collar that gently support the ankles. Additionally, the outsole adopts a rocking design intended to facilitate smooth transitions between landing on the heels and pushing off with the toes.
Weight
: 9.10 oz.
|
Material
: mesh
|
Heel drop
: 6 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 15
|
Widths
: regular, wide
Asics GT-4000 4
Asics GT-4000 4
-
Asics GT-4000 4 priced at $139.95
Amazon -
Asics GT-4000 4 priced at $139.95
Zappos -
Asics GT-4000 4 priced at $140.00
ASICS
This shoe is among Sharkey’s best recommendations for runners with flat feet due to its incorporation of the brand’s Litetruss stabilization technology. This feature consists of a light, gel-enhanced foam designed to efficiently absorb shock, making each landing softer without being excessively cushioned. It also provides responsive recoil. Inside, you’ll find a comfortable sock liner, along with padding around the tongue and collar. Additionally, the foundation of the GT-4000 4 model is broad, ensuring that your whole foot remains grounded during runs.
Weight
: 9.7 oz.
|
Material
: mesh
|
Heel drop
: 8 mm.
|
Sizes
:
women’s
5 to 12,
men’s
6 to 16
|
Widths
: standard, wide
The top running shoes for high arches
Asics Gel-Nimbus 27
Asics Gel-Nimbus 27
-
Asics Gel-Nimbus 27 priced at $164.95
Amazon -
Asics Gel-Nimbus 27 priced at $164.95
Zappos -
Asics Gel-Nimbus 27 priced at $165.00
REI
“The Gel-Nimbus 27s offer ample padding and exceptional comfort in every direction,” according to NBC Select reporter.
Harry Rabinowitz
He has medium-high arches and enjoys wearing these shoes during leisurely jogs because although they can feel “as heavy as a ship,” their snug fit keeps his feet comfortable over long distances, making the additional weight worthwhile. The sneaker’s foam provides a plush sensation, and beneath the heel lies gel cushioning designed to absorb impact and soften each step, claims the manufacturer. Additionally, the rubber sole offers enhanced traction, ensuring stability on slick or irregular surfaces.
Weight
: 9.3 oz.
|
Material
: mesh
|
Heel drop
: 8 mm.
|
Sizes
:
women’s
5 to 13,
men’s
6 to 16
|
Widths
: standard, wide, narrow
Hoka Bondi 9
Hoka Bondi 9
-
Hoka Bondi 9 priced at $170.00
Zappos -
Hoka Bondi 9 priced at $170.00
Nordstorm -
Hoka Bondi 9 priced at $170.00
Bloomingdales
“I suggest the Hoka Bondi for patients requiring maximum cushioning, particularly those dealing with issues such as fat pad atrophy or arthritis,” explains Parthasarathy. These shoes offer a springy sensation along with an unmistakable rocker-shaped sole design and a softly padded 3D-molded collar designed to comfortably hug the ankle. Additionally, these sneakers feature Hoka’s Active Foot Frame technology, ensuring robust midsole sidewalls that securely hold the foot in place during runs and minimize movement within the shoe, notes the company.
Weight
: 9.30 oz.
|
Material
: mesh
|
Heel drop
: 5 mm.
|
Sizes
:
women’s
4 to 12,
men’s
7 to 16
|
Widths
: standard, broad, very broad
Hoka Clifton 9
Hoka Clifton 9
-
Hoka Clifton 9 priced at $115.99
Zappos -
Hoka Clifton 9 for $116.00
Bloomingdales -
Hoka Clifton 9 priced at $116.00
Nordstorm
According to Parthasarathy, if you have high arches and prefer not to wear extremely cushioned shoes, consider trying the Hoka Clifton 9s.
These shoes remain well-cushioned and do an excellent job of absorbing impact, though they feature firmer EVA foam than the Hoka Bondi 9s, resulting in a more evenly distributed sensation. They come equipped with grippy rubber outsoles and reflectors on the heel area, ensuring visibility even when lighting conditions are poor. Additionally, the integrated tongue design stops it from shifting during runs. According to the manufacturer, these Clifton 9s excel particularly for daily jogs and casual walks.
Weight
: 7.30 oz.
|
Material
: mesh
|
Heel drop
: 5 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 16
|
Widths
: regular, wide
On Cloudmonster
On Cloudmonster
-
On Cloudmonster $170.00 at
Zappos -
On Cloudmonster $169.99 at
Nordstorm -
On Cloudmonster $169.99 at
Bloomingdales
The distinctive feature of On’s footwear is its CloudTec cushioning technology, and the Cloudmonster model boasts an additional thick layer of this cushioning. According to Sharkey, this makes it particularly suitable for those with high arches.
When your foot strikes the ground, the bubbles within the midsole compress both horizontally and vertically to cushion the impact and reduce landing forces. As you lift off, these bubbles rebound, propelling you ahead. Additionally, the Cloudmonster features On’s Speedboard—a bendable plastic insert in the midsole designed like a spring. This design, combined with the sneaker’s rocking geometry, facilitates smooth transitions during each stride, complemented by an inner lining for added comfort.
Weight
: 8.11 oz.
|
Material
: polyester
|
Heel drop
: 6 mm.
|
Sizes
:
women’s
5 to 11,
men’s
7 to 14
|
Widths
: regular
The top running shoes for people with neutral arches
Brooks Ghost 16
Brooks Ghost 16
-
Brooks Ghost 16 costs $139.95 at
Amazon -
Brooks Ghost 16 $139.95
Zappos -
Brooks Ghost 16 costs $140.00 at
Nordstorm
One of Brooks’ foundational offerings, the Ghost series serves as an excellent everyday training companion. It has even accompanied me through several 5K races. According to Rabinowitz, these shoes hold similar appeal: “I often suggest the Ghosts to individuals seeking comfort whether walking or running without having extensive knowledge about footwear, foot shape, or workout routines,” he notes. He adds that they strike a good balance across various uses with adequate arch support. Additionally, they offer a wide array of size options. These kicks feature a moderately thick layer of soft, nitrogen-enhanced foam along with a pliable sole design. Notably, compared to the front part, the rear section provides extra padding aimed at reducing impact forces and absorbing shocks upon landing.
Weight
: 8.5 oz.
|
Material
: mesh
|
Heel drop
: 12 mm.
|
Sizes
:
women’s
5 to 13,
men’s
7 to 15
|
Widths
: standard, broad, extra broad, slim
Brooks Glycerin 22
Brooks Glycerin 22
-
Brooks Glycerin 22 priced at $164.95
Zappos -
Brooks Glycerin 22 priced at $165.00 at
Nordstrom -
Brooks Glycerin 22 priced at $164.99
Dick’s Sporting Goods
“For much of my recent marathon training, I’ve been wearing these shoes,” explains Lauren Swanson, the editorial director at NBC Select and a seasoned runner who has completed four marathons. “Despite increasing my weekly miles significantly during that period, they did not cause any discomfort in my knees. For those who have prepared for long-distance races before, you understand just how significant this is.” The Brooks’ Glycerin sneakers feature soft, responsive, nitrogen-enhanced foam, along with an arched sole design that facilitates smooth transitions throughout your stride. A key aspect I appreciate about this sneaker, which I frequently use for 10K runs, is its broad foundation. This provides me with enhanced balance and stability, particularly when navigating steep inclines or declines at high speeds.
If your plan involves running long distances in the Glycerins, Swanson suggests opting for a larger size. “During the Chicago Marathon, I ended up losing both of my big toenails because I was wearing a pair that was too small,” she explains.
Weight
: 9.1 oz.
|
Material
: mesh
|
Heel drop
: 10 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 15
|
Widths
: standard, expanded, extra broad
New Balance Fresh Foam X 880v15
New Balance Fresh Foam X 880v15
-
New Balance Fresh Foam X 880v15 priced at $139.95
Amazon -
New Balance Fresh Foam X 880v15 priced at $139.95
Zappos -
New Balance Fresh Foam X 880v15 priced at $140.00
REI
I always maintain a pair of New Balance Fresh Foam shoes in my wardrobe specifically for 3- to 4-mile recovery jogs and extended strolls. These sneakers stand out to me due to their remarkable comfort provided by the soft, springy cushioning. What’s more, I value how straightforwardly designed they are—without unnecessary features such as specialized inserts or advanced support mechanisms. Essentially, these are uncomplicated footwear options that I can easily slip into and barely feel them during use. Additionally, they come with an outsole shaped like a rocking motion which facilitates smooth foot movements from heel strike through toe-off, regardless if I’m outdoors on pavement or indoors on a treadmill.
Weight
: 8.4 oz.
|
Material
: mesh
|
Heel drop
: 6 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 16
|
Widths
: standard, broad, very broad, slim
Saucony Guide 18
Saucony Guide 18
-
Saucony Guide 18 for $139.95 at
Zappos -
Saucony Guide 18 $140.00
Nordstorm -
Saucony Guide 18 $140.00
REI
“I’ve tried out various sneakers from different brands, yet I continually find myself drawn back to Saucony—perhaps due to their lightweight feel and responsive soles,” explains Swanson. “The Saucony Endorphin is my top pick, though the Guide models offer great cushioning as a comfortable alternative when I want something distinct.” These shoes were also winners of
NBC Select Wellness Award
These shoes feature a wide base, tall sidewalls, and foam heel cuffs designed to softly cradle your feet, aiding in their natural movement and reducing unnecessary motions, as claimed by the manufacturer. Inside, they boast plush foam along with a comfortable inner liner, complemented by a loop at the rear of the heel which makes putting them on easier. This little addition is something I genuinely value.
Weight
: 8.6 oz.
|
Material
: mesh
|
Heel drop
: 6 mm.
|
Sizes
:
women’s
5 to 12,
men’s
7 to 16
|
Widths
: standard, spacious, very spacious
Ways to identify your arch type
A visit to a podiatrist is typically the most effective method for identifying your arch type, according to Parthasarathy; however, several techniques can also be attempted from the comfort of your own home (you can learn more about each one in our).
guide
According to Sharkey, the damp footprint test usually proves to be the most useful method. For this procedure, you should moisten the sole of your foot, place it on a piece of cardboard or brightly colored paper, take a step back, and then analyze the resulting imprint. Pay attention to these details when examining your footprint.
-
Flat arches
If your entire foot shows up in the imprint with minimal to no curvature inside, then you likely have flat or low arches. -
High arches
If your footprint displays only the heel and ball of your foot with a thin or barely visible midsection, this indicates high arches. -
Neutral arches
If your footprint shows a slight inward curvature with roughly half of the arch absent, then you likely have neutral or medium arches.
The wet footprint test usually makes it straightforward to spot flat feet, yet distinguishing between high and neutral arches can still pose difficulties, according to Parthasarthy. Should you perform this test and find yourself unsure about the outcome, consider scheduling an appointment with a podiatrist for further evaluation.
Meet our experts
At NBC Select, we collaborate with specialists possessing deep expertise derived from pertinent education and/or practical experience. Additionally, we guarantee that every piece of expert guidance and suggestions provided remains independent and free from hidden monetary conflicts of interest.
-
Dr.
Priya Parthasarathy
serves as a podiatrist at the
Podiatrists at Mid-Atlantic Foot & Ankle Clinics
and a representative for the
American Podiatric Medical Association
. -
Dr.
Anne Sharkey
is a board-certified specialist in foot care at
North Austin Foot & Ankle Institute
in Texas. -
Rebekah Broe
serves as the senior director of product performance at
Hoka
. (
Editor’s Note: The decision to include Hoka products in this article was made independently of Broe.
.)
Why trust NBC Select?
I’m a
reporter at NBC Select
who has been covering fitness for five years at NBC Select, including subjects such as
women’s running shoes
,
women’s walking shoes
,
sports bras
and
at-home dumbbell workouts
To compose this piece, I spoke with three specialists regarding running shoes designed for arch support and gathered their top recommendations, along with the preferred choices from the NBC Select team.
Stay updated with NBC Select’s comprehensive coverage.
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,
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And more, be sure to follow us on
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