A Comprehensive Review of the Top 13 Running Shoes with Arch Support in 2023
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The majority of us primarily consider four main muscle groups in relation to running – our quads, hamstrings, glutes, and core. Since these muscles play a significant role in propelling us with each stride, we often overlook the small but crucial role of the foot arch.
Whenever our foot makes contact with the ground, the arch compresses to take in the impact. The tendons and ligaments housed within the arch store this absorbed energy, transforming it into a spring-like momentum that pushes us forward as we step off. “Shoe arch support aims to prop up the arch muscles and ligaments preventing them from straining during running,” explains New York City-based podiatrist Diana Levin Valencia, DPM.
Each person has a unique arch - in terms of height, width, and shape - meaning that a single shoe or shoe type cannot aptly accommodate all runners. The objective is to find the shoe offering the correct amount of arch support relating to your foot shape and running technique. We trialed various running shoes concerning their overall arch support, and have identified the top 13 running shoes offering excellent arch support that are available in today’s market.
The Brooks Glycerin GTS 20 awarded us a spacious toe box, didn't cause any blisters or discomfort, and offered the perfect level of support and cushioning – we were smitten from the first stride. Like all of the brand’s shoes labeled with “GTS”, this model boasts “go-to-support” (similar to the bumpers in a bowling alley), which provides a moderate amount of guidance for people who face minor pronation issues. They flawlessly molded to our medium arches, enabling us to wear them for long time periods without experiencing any pain or fatigue. Our feet felt as if they were running on cloud nine, mile after mile.
Sizes: 5-12 | Colors: 7 | Widths: Medium (1B), Wide (1D) | Heel-to-Toe Drop: 10mm
If we were to choose just one shoe for our training, it'd be the Asics Novablast 3. Initially, we intended to use this neutral shoe only for tempo runs thanks to its outstanding responsiveness and competent heel design. However, its light and bouncy midsole cushioning makes running feel effortless. As a result, we've worn them for everything from relaxed runs and speed training to long haul runs and recovery walks.
Sizes: 5-12 | Colors: 19 | Widths: Standard | Heel-to-Toe Drop: 8mm
Putting on the On Running Cloudrunner feels like a spa experience for your feet. While past versions from this brand felt slightly stiff underfoot, the Cloudrunner feels like a luxury cocoon– instantly relieving pressure on your feet and knees. Yet the cushioning doesn't inhibit movement: they have a suitable amount of stability and responsiveness to help you run efficiently.
Sizes: 5-11 | Colors: 7 | Widths: Regular, Wide | Heel-to-Toe Drop: 9mm
The New Balance FuelCell SuperComp Elite v3 is primarily designed as a race shoe (perfect for chasing personal records during your next half or full marathon), but can also be employed during training. Due to its carbon plate, the shoes behave like a spring on foot-strike, providing an extra energy boost with each push-off. The result is an improved pace with minimal effort from your side. What's best is the incredibly soft and cushiony feeling that leaves your feet ache-free after running.
“I did what any runner knows better than to do, and wore them for the first time on a 14 mile training run,” says Kristen Geil, senior commerce editor. “The energy return was unreal, even once I hit double digits, and I felt no fatigue in my foot muscles after my run. I love these for half or full marathons.”
Sizes: 5-12 | Colors: 1 | Widths: Standard, Wide | Heel-to-Toe Drop: 4mm
The Brooks Launch GTS 10 are lightweight and designed for speed. The shoe's heel is purposefully structured to distance the collar from your achilles to avoid chafing and irritation. Its GuideRails technology indirectly supports, which is particularly useful during exhausting runs. This shoe molds appropriately to your foot and running style, especially if you have medium to high arches and an inclination to pronate mildly, providing a fit that feels tailor-made.
Sizes: 5-12 | Colors: 3 | Widths: Medium (1B), Wide (1D) | Heel-to-Toe Drop: 10mm
When we first tried the Nike Invincible 3, we were taken aback by how comfortable and soft they were. Over time, we admired how they adapted to the exact shape of your foot for a perfect fit. They are perfect for runners with medium to high arches due to the abundant cushioning that fully supports your arches without leaving any gaps. However, despite having extra padding, these shoes felt springy and light, boosting your next step with ease and speed. Overall, it provides a comfortable and enjoyable ride.
Sizes: 5-12 | Colors: 7 | Widths: Regular, Wide | Heel-to-Toe Drop: 9mm
The best compliment we have for a sneaker is that we forget we're wearing them while running. Such is the case with the Hoka Gaviota 5, a stability shoe that subtly supports and soothes mile after mile, allowing you to concentrate on running. The "H-frame" technology creates a slightly wider base in the toe and heel for enhanced stability, while the softer midsole foam provides ample cushioning. It is an ideal choice for runners, especially those with achy knees and joints.
Sizes: 5-12 | Colors: 5 | Widths: Regular, Wide | Heel-to-Toe Drop: 6mm
For trail running on uneven surfaces, less is often more. This is true for the Brooks Cascadia 17, a neutral shoe that suits a wide range of arches due to its intentional stability design. With a protective plate for stiffness and strategically placed outsole pods for a secure base, these shoes are excellent for off-road adventures.
Sizes: 5-12 | Colors: 5 | Widths: Medium (1B), Wide (1D) | Heel-to-Toe Drop: 8mm
The Hoka Arahi 6 is perfect for people with wide feet who need proper arch support. Along with great stability, the shoe also ensures a smooth transition between strides. Notably, it helps correct supination during longer runs and reduces the usual discomfort associated with heel striking. Opt for the wide width to avoid issues like tingling, toe jamming, and blisters. These shoes offer great comfort without any feeling of tightness.
Sizes: 5-12 | Colors: 13 | Widths: Regular, Wide | Heel-to-Toe Drop: 5mm
The Brooks Ghost 15 is popular among runners because of its fluid run, neutral support, and a variety of 46 colors and 4 different widths. What sets it apart is its environmentally friendly features. As Brooks' first carbon-neutral product, almost 25% of the total weight of the shoe comes from recycled materials. Besides its environmental commitment, the shoe consistently upgrades its comfort year after year.
Sizes: 5-12 | Colors: 46 | Widths: Medium (1B), Wide (1D), Narrow (2A), Extra Wide (2E) | Heel-to-Toe Drop: 12mm
If you've been hindered from running due to aches and pains, the MBT MTR-1500 II are worth considering. The shoe's rocker sole mimics the natural movement of your foot, providing natural support and a pain-free running experience. It offers abundant cushioning in the heel and great support throughout the run. Hence, it's the right fit for those new to running or trying to restart their running routine.
Sizes: 5-11 | Colors: 5 | Widths: Medium
For those with flat feet or who overpronate, Brooks Ariel GTS 23 is a great option. Its structured stiffness and broad base provide excellent stability. While the shoe offers soft cushioning, it doesn’t compromise on support, making it an ideal choice for those with foot pain. Another positive is its generous fit, which allows easy pairing with custom orthotics.
Sizes: 6-13 | Colors: 3 | Widths: Medium (1B), Wide (1D), Extra Wide (2E) | Heel-to-Toe Drop: 12mm
Sometimes, arch pain is the least of your worries. Runners with knee and back pain, plantar fasciitis, arthritis, and more have all noted a vast improvement from switching to the MBT Huracan 3000. Their careful construction is designed for maximum protection against ground forces, while their rounded sole helps stabilize and support your foot for smoother, faster turnover with every step. Whether you're running, walking, or standing all day on your feet, these shoes will not only support your arches but also deliver plenty of cushioned support to your entire foot.
Sizes: 5-12 | Colors: 5 | Widths: Medium
To find the best running shoes with arch support, we used the insights of industry experts to help craft the testing methodology and product selection. From there, each shoe was tested on a minimum of three separate runs: an easy, three-mile run; a higher-intensity tempo run of similar distance; and a long run of eight miles or more. Testers conducted these runs on a variety of surfaces, from roads and sidewalks to trails and treadmills. After completing the three test runs, each shoe was assessed and rated on its cushioning, landing support, shock absorption, responsiveness, lateral stability, blister protection, and overall comfort and fit.
There’s no one-size-fits all approach when shopping for the best running shoe with arch support. Instead, you’ll want to pay attention to details about your own feet (such as arch height, pronation, and any pain symptoms) as well as features in shoes (such as support level and cushioning) to help you determine the right shoe for you.
Before shopping, the first step is knowing what kind of arches you have. There are three types of arches based on height: low (flat feet), medium (normal), and high. While seeing a podiatrist or getting a professional gait analysis will get you the most accurate results, you can try “the wet test” to get a basic gauge. Simply wet the entire bottom of your bare foot, then step on a piece of paper. Check your footprint. A skinny, question mark-like imprint would indicate high arches, while an oval-like imprint would point to low arches. An in-between imprint would be a normal arch.
Our arch also plays an important role in pronation, or the natural inward movement when our feet hit the ground. Runners with flat feet or low arches are more likely to overpronate. Runners with high arches tend to underpronate, or roll outward, mid-stride. Finding the right level of support can help shift your stride into its most neutral and natural state.
If you’re experiencing pain in the arches, heel, or ball of your foot, it’s possible that your current shoes have too little or too much arch support for you. “Obviously these could all be signs of something more serious (and that we might need to stop running), but if it’s just a mild discomfort try adjusting your arch support and see if that helps,” says Levin Valencia.
Arch support is found in the midsole of the shoe, and is typically characterized in three levels: neutral, stability, and motion control.
Runners with medium or normal arches often find that neutral running shoes have the proper arch level for the kind of support they need.
People with flat feet or who overpronate should look for shoes in the stability and motion control category. These shoes typically have slightly less cushioning and 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. These runners should look for neutral shoes with softer cushioning and more responsiveness to compensate for the poor shock absorption of high-arched feet.
As a general rule, experts recommend a well-cushioned shoe for good arch support. But the right amount of cushioning depends on your preferences and how you’ll be using the shoes. If you want a fast, light shoe for speedwork, look for one with firmer, lightweight cushioning with a springy, responsive feel. For distance running, a good running shoe will provide cushion to absorb impact to protect your muscles and joints from the repetitive stress of pounding the pavement.
As a health and fitness editor who has been regularly testing all categories of activewear since 2009, Jen Ator has nearly 15 years of pinpointing the highs and lows of footwear. As a four-time marathoner and Ironman finisher, as well as a certified strength and conditioning specialist, she personally knows what to look for in terms of comfort, support, and energy return, and has worked with many individuals to determine the right needs in their running shoes. For this piece, Jen worked closely with the testing team to gain insights from our real-world test and spoke with Levin Valencia to determine our winners for best running shoes with arch support across various categories.
