Your running shoes probably don’t have arch support — these pairs do

You know it when you feel it — that burning, achy, uncomfortable feeling on the bottoms of your feet that starts to ruin your run halfway through. I’ve been a runner for over a decade, so I’ve experienced it plenty of times. The culprit? Wearing the wrong sneakers for my arch type .

Up until recently, I wasn’t able to define arch support or tell you what my arch type was. Many runners can’t, which is a problem — arch support is a crucial piece of the puzzle when shopping for sneakers, and it can be the difference between hitting your performance goals or not. Below, I talked to experts about how to shop for running shoes with arch support, and why arch support is so important.



Experts also explained how to figure out your arch type, and shared their favorite running sneakers for flat, high and neutral arches. SKIP AHEAD What is arch support? | How I picked the best running shoes with arch support | The best running shoes for flat arches | The best running shoes for high arches | The best running shoes for neutral arches | How to determine your arch type | Why trust NBC Select? Want more from NBC Select? Sign up for our newsletter, The Selection, and shop smarter. “Arch support refers to the structural components in footwear that help maintain the natural alignment of the foot’s arch,” says Dr.

Anne Sharkey, a board-certified podiatrist at North Austin Foot & Ankle Institute in Texas. It prevents excessive pronation (rolling inward) or supination (rolling outward) in the foot, which reduces the risk of pain, fatigue and injuries like plantar fasciitis and shin splints. Your foot has multiple arches, but when people talk about arch support, they’re referring to the arch in the middle of your foot.

It spans the length of your underfoot and you can see it when you look at your feet from the side. There’s three arch types — flat, high and neutral — and each one requires specific types of support from shoes. There’s also variability among arch types in terms of severity and foot structure, so some people need shoes with more prominent support than others — consult a podiatrist if you want personalized recommendations.

Different arch types require different types of support. Below, I broke down what features experts recommend looking for in running sneakers for flat, high and neutral arches. If you don’t know your arch type, learn how to find it here .

Also, remember that arch type is only one piece of the puzzle when it comes to shopping for running sneakers — to learn more about what you should look out for, check out our guides to the best women’s and men’s running shoes . To recommend the best running shoes with arch support, I rounded up podiatrists’ and NBC Select staff members’ favorite options. I separated sneakers into three categories — best for flat arches, high arches and neutral arches — and included important information about each one, including weight, material, widths, sizes and heel drop.

(Heel drop is the height difference between a shoe’s heel and toe. A higher heel drop means there’s more cushioning in a shoe’s heel than its toe, and a lower heel drop means cushioning is more evenly distributed.) All the shoes on this list are available in men’s and women’s sizes, and they all come in half and whole sizes.

While shopping, you may see brands refer to a shoe’s upper, midsole and outsole. The upper covers the top of your foot, the outsole is the hard material that touches the ground and the midsole connects the upper to the outsole. Since you won’t know how your feet feel in a pair of sneakers until you try them on, make sure you check a retailer’s return policy before you checkout, says Dr.

Priya Parthasarathy , a podiatrist at the Foot & Ankle Specialists of the Mid-Atlantic. Brooks Adrenaline GTS 24 Sharkey says Brooks’ GuideRails System is an effective stabilizing technology, which is exactly what those with flat feet need in a running shoe. It consists of two pieces of foam: a piece on the inside of your heel reduces how much your foot rolls inward, and a piece on the outside of your heel, which is firmer and higher, prevents your foot from shifting outward, according to the brand.

These sneakers are made with a medium-thick layer of soft, smooth nitrogen-infused foam, and Brooks says they’re best for road running and walking. Weight : 8.8 oz.

| Material : mesh | Heel drop : 12 mm. | Sizes : women’s 5 to 13, men’s 7 to 15 | Widths : medium, wide, extra wide, narrow Hoka Arahi 7 “The Arahi is Hoka’s most supportive sneaker for flat feet,” says Parthasarathy. It’s made with the brand’s stabilizing J-frame technology, a firm piece of J-shaped foam that wraps around the heel and extends up the inner side of the shoe to help prevent overpronation, according to the brand.

The Arahi has a stretchy plush tongue that’s connected to its flat knit upper (the part of a shoe that covers the top of your foot) so it doesn’t move around when you’re running. Its EVA midsole gives it a balanced feel, and its rubber outsole adds grip. Hoka says the sneakers are best for everyday runs and walking.

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’s Gaviota sneaker, which Sharkey recommends, has a similar stabilizing system to the Arahi, but it’s made with a thicker layer of soft cushioning. Rather than a J-frame, the Gaviota has an H-frame, a firm piece of foam in the midsole (the part of a shoe that connects the upper to the outsole) that’s shaped like the number 8. It runs around the perimeter of the shoe and across the middle to prevent flat feet from overpronating, according to the brand.

The shoe, which is best for everyday runs and walking, is made with a plush tongue and collar that cradles your ankle. It also has a rocker-shaped outsole that helps you smoothly move through heel-to-toe transitions. 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 This sneaker is another one of Sharkey’s top picks for runners with flat arches because it’s made with the brand’s Litetruss stabilizing system, which is a lightweight, gel-infused foam that effectively absorbs impact to soften your landings and offers responsive rebound, but it’s not overly cushioned.

There’s a soft sockliner on the sneaker’s interior, and it has a padded tongue and collar. The GT-4000 4’s base is wide so your entire foot touches the ground. Weight : 9.

7 oz. | Material : mesh | Heel drop : 8 mm. | Sizes : women’s 5 to 12, men’s 6 to 16 | Widths : standard, wide Asics Gel-Nimbus 27 “The Gel-Nimbus 27s have a ton of cushioning and a ton of comfort in all directions,” says NBC Select reporter Harry Rabinowitz , who has medium-high arches.

He likes wearing them for slow runs since they’re “heavy as a boat,” but they keep his feet cozy for miles, so the added weight is worth it. The sneakers’ foam gives them a smooth feel, and they have gel under the heel that absorbs shock and softens your landings, according to the brand. The rubber outsole also has extra grip, which gives you plenty of traction on wet or uneven roads.

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 “I recommend the Hoka Bondi to patients who need max cushioning, and patients that have conditions like fat pad atrophy or arthritis,” says Parthasarathy. The sneakers have a bouncy feel and a pronounced rocker-shaped outsole, as well as a 3D molded collar that’s soft against your skin and hugs your ankle. They’re also built with Hoka’s Active Foot Frame, which means they have high midsole walls that cradle your foot and prevent it from shifting on the insole while you’re running, according to the brand.

Weight : 9.30 oz. | Material : mesh | Heel drop : 5 mm.

| Sizes : women’s 4 to 12, men’s 7 to 16 | Widths : regular, wide, extra wide Hoka Clifton 9 If you have high arches but don’t love overly plush sneakers, try the Hoka Clifton 9s, says Parthasarathy. They’re still highly cushioned, so they effectively absorb shock, but they have firmer EVA foam compared to the Hoka Bondi 9s, giving them a more balanced feel. The shoes have grippy rubber outsoles and reflective details on their heels, making your feet visible in low light.

Their tongue is also connected to the upper to prevent it from moving around while you’re running. The Clifton 9s are best for everyday runs and walking, according to the brand. 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’s CloudTec cushioning is the most distinct part of the brand’s shoes, and the Cloudmonster has an extra-thick layer of it, which Sharkey recommends for high arches.

The bubbles you see in the midsole compress horizontally and vertically when your feet hit the ground to absorb shock and soften your landings. Then, they expand when you take off to propel you forward. The Cloudmonster is also made with On’s Speedboard, a flexible plastic plate in the midsole that acts as a spring.

The shoe’s rocker shape helps you smoothly roll through strides, and it has a soft internal sock liner. Weight : 8.11 oz.

| Material : polyester | Heel drop : 6 mm. | Sizes : women’s 5 to 11, men’s 7 to 14 | Widths : regular Brooks Ghost 16 The Ghost is one of Brooks’ most basic running shoes, and beyond being a reliable daily trainer, I’ve also run 5Ks in them. Rabinowitz is also a fan of these sneakers.

“The Ghosts are a go-to recommendation of mine for anyone who wants a comfortable walking or running shoe, but doesn’t know much about sneakers, their feet or their fitness,” he says. “They’re well-balanced for all activities, and have sufficient arch support. Plus, they come in a huge range of sizes and widths.

” The sneakers have a medium-thick layer of soft, nitrogen-infused foam, as well as a flexible base. Compared to the toe area, there’s noticeably more cushioning in the heel of this shoe to soften your landings and absorb shock. Weight : 8.

5 oz. | Material : mesh | Heel drop : 12 mm. | Sizes : women’s 5 to 13, men’s 7 to 15 | Widths : standard, wide, extra wide, narrow Brooks Glycerin 22 “For most of my recent marathon training, I wore these shoes,” says NBC Select editorial director (and four-time marathoner) Lauren Swanson.

“Even with my increased weekly mileage during that training season, I didn’t feel the impact on my knees. If you’ve ever trained for a long distance race, you know how big of a deal that is.” Brooks’ Glycerin sneakers have plush, bouncy, nitrogen-infused foam, and their curved outsole helps you smoothly roll through strides.

One of my favorite aspects of this shoe, which I often wear for 10Ks, is its wide base. It makes me feel balanced and stable, especially when going downhill or uphill at a fast pace. If you’re planning to wear the Glycerins to run long distances, Swanson recommends sizing up.

“I lost both of my big toenails during the Chicago Marathon because I was wearing a too-small pair of these,” she says. Weight : 9.1 oz.

| Material : mesh | Heel drop : 10 mm. | Sizes : women’s 5 to 12, men’s 7 to 15 | Widths : standard, wide, extra wide New Balance Fresh Foam X 880v15 I always keep a pair of New Balance Fresh Foams in my closet for 3- to 4-mile recovery runs and long walks. I find them incredibly comfortable thanks to their soft, responsive cushioning, and I appreciate that they have a simple design without any frills like plates or fancy support systems.

The Fresh Foams are a basic shoe that I can throw on and practically forget I’m wearing them. They also have a rocker-shaped outsole that makes for seamless heel-to-toe transitions whether I’m running on the road or treadmill. Weight : 8.

4 oz. | Material : mesh | Heel drop : 6 mm. | Sizes : women’s 5 to 12, men’s 7 to 16 | Widths : standard, wide, extra wide, narrow Saucony Guide 18 “I’ve played the field with other sneaker brands, but I keep gravitating toward Saucony’s — it’s something about the lightness and the sole’s spring,” says Swanson.

“My favorites are the Saucony Endorphins, but the Guides are a nice, cushiony option for when I need something different.” The shoes, which won an NBC Select Wellness Award , have a broad base, high side walls and foam heel collars that gently hold your feet in place, supporting their natural movement while eliminating excess motion, according to the brand. They have soft foam and a cozy interior sockliner, plus a loop on the back of the heel that helps you pull the shoes onto your feet.

The loop is a small yet impactful detail I’m appreciative for. Weight : 8.6 oz.

| Material : mesh | Heel drop : 6 mm. | Sizes : women’s 5 to 12, men’s 7 to 16 | Widths : regular, wide, extra wide Visiting a podiatrist is often the best way to determine your arch type, says Parthasarathy, but there are a few methods you can try at home (read about all of them in our guide ). The wet footprint test is often the most helpful, says Sharkey.

To do it, wet the bottom of one foot, step on a piece of cardboard or colored paper, step off and examine your footprint. Here’s what to look for: Using the wet footprint test, it’s typically easy to identify flat feet, but it can be challenging to distinguish between high and neutral arches, says Parthasarathy. If you try the wet footprint test and are questioning your results, make an appointment with a podiatrist.

At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest. I’m a reporter at NBC Select who has covered fitness for five years at NBC Select, including topics like women’s running shoes , women’s walking shoes , sports bras and at-home dumbbell workouts .

To write this article, I interviewed three experts about running shoes with arch support and rounded up their favorite sneakers, as well as NBC Select staff picks. Catch up on NBC Select’s in-depth coverage of tech and tools , wellness and more, and follow us on Facebook , Instagram , Twitter and TikTok to stay up to date..