Running shoes for supination as well as forefoot and midfoot running

Everyone walks differently: how the body moves, how we put our feet down and roll over the ground is different for every person. When it comes to foot roll-off behavior, in the practice of running shoe advice, three types of landing are distinguished for the sake of simplicity: running in the forefoot, middle or rearfoot. Rearfoot running is also often called heel running. This is often linked to the term pronation, or overpronation or supination. Supination in particular occurs mostly in forefoot runners.

The ankle in running: what do supination, pronation and overpronation mean?

Roll-off behavior for forefoot runners, midfoot strikers and supinators

Proportionally, however, forefoot runners are the smallest group. The type of foot often says a lot about running behavior. Many forefoot runners have a relatively stiff foot, often coupled with a pes cavus – this also promotes supination. In the case of extreme forefoot running, the landing and the push-off take place on the ball of the foot. The strain on the muscles and tendons can be greater as a result.

When landing on the midfoot, the foot strikes the ground with the outsole almost parallel, not with the toe tucked in as with heel strikes. The foot is usually angled slightly at right angles to the running direction, i.e. it hits the ground with the outer side of the sole first.

Supine runners are also a minority among runners - as mentioned, supination is more common in runners who land on the balls of their feet or midfoot. Supination refers to the rolling behavior of the foot with lifting of the inner edge of the foot while lowering the outer edge at the same time. The rolling behavior can best be observed in camera recordings from the simultaneous side and rear perspective. The foot rolls more over the outside edge and pushes off toward the little outside toe. In a video analysis it is easy to see that the heel of the foot does not touch the ground at all or hardly touches the ground, but lands directly on the ball of the foot or metatarsus and then rolls over the outside of the foot.

Running technique: What you should know about forefoot, midfoot and heel running

One should pay attention to these criteria in supination as well as in forefoot and midfoot walking

Those who touch down with the forefoot or the middle of the foot often have a harder time choosing a running shoe. In other words, the risk of choosing a model that is not so suitable is greater. Because heel walking is much more common on average, the running shoes are developed more for this rolling behavior. Therefore, pay attention to the following points when landing on the metatarsus or the ball of the foot:

More flexibility

The running shoes should be more flexible overall. A running shoe that is too stiff impedes the rolling behavior of the foot more. Fixed stabilization elements in the midsole are usually unsuitable for forefoot and midfoot running. Check that the shoe flexes and twists easily as you twist the forefoot against the heel.

Full-length cushioning

Your running shoes should have a high cushioning quality in the midsole over the entire length of the shoe. Many running shoe models place the focus of cushioning in the rearfoot area of ​​the running shoe, since most runners land heel first.

Curved last

The last shape or curve of the shoes should be curved. The last bend means the inward curvature of the sole from the heel to the forefoot area. Experience has shown that runners who land with their forefoot or middle foot get along better with a slight bend in the last, the rolling behavior is smoother. A straight last is appropriate for the heel strike.

Well suited: neutral shoes and lightweight trainers

Within the common running shoe categories, neutral shoes are most suitable for forefoot and midfoot running. Lightweight trainers, lightweight training and competition shoes are also good options.

Editor's recommendations

The following current running shoes meet the criteria described above. In addition, of course, the intended use (long run, fast training, race, trail) and above all the individual fit play an important role in finding the right running shoe for you. Find your favorite here:

Brooks Launch 8

Manufacturer

Order here: women's model or men's model

The Launch is a lighter cushioning shoe that is good for running faster. The extremely good fit and the great fit were particularly praised in the test. The one-piece shaft can be easily fixed to the foot with the classic lacing: The fit is tight and stable in the midfoot area, while the Launch offers a little more space in the forefoot area.

In the heel area, the shoe also sits close to the foot, the padded collar that curves outwards in the area of ​​​​the Achilles tendon is striking and praiseworthy, it looks as if the Launch has a small spoiler here. Thanks to this simple and obvious idea, friction and pressure on the Achilles tendon are minimized.

But how is the launch going now? On the one hand, the shoe offers enough BioMoGo DNA - that's what Brooks calls its midsole cushioning foam - for a soft and comfortable cushioning feeling, but on the other hand not too much, so that you still have a direct running feeling and can still feel the ground well. The high flexibility in the forefoot area also contributes to this, making the Launch ideal for runners who land with their forefoot or midfoot.

Weight: 224 grams (women), 244 grams (men) drop: 10 millimeters price: 120 euros

Adidas Adizero Boston 10

Manufacturer

Order here: women's model or men's model

Everything is new at the latest Boston. Apart from the name, the only thing in common with the previous model, which will remain in the program for a while, is the fit, the running impression is completely different. Instead of the proven EVA foam "Boost" in the midsole, the new "Lightstrike Pro" material was used. With the rocker construction and the carbon elements in the midsole, the Boston 10 is most reminiscent of a tamer version of the Adizero Pro 2 that is suitable for training. The changed running feel takes some getting used to for fans of the old Adizero, but the new version also has advantages themselves - for example for middle and forefoot runners who will find a great training shoe in the Adizero Boston 10.

Weight: 239 grams (women), 286 grams (men) Drop: 8 millimeters (women), 8.5 millimeters (men) Price: 150 euros

Asics Novablast 2

Manufacturer

Order here: women's model or men's model

The Novablast 2 is a model for runners who like it fast and comfortable at the same time. The shoe's recipe for success is provided by the midsole: softly cushioned, very reactive and light at the same time. The current version has a slightly lower blast than the first Novablast, now 8 millimeters (previously 10). And the stability in the rolling process is slightly increased, especially in the heel area - this is ensured by a reinforced internal heel counter construction. Contrary to what the voluminous midsole might convey, the shoe is extremely light. It weighs just 275 grams (men's US-9), or 225 grams in the women's version. There are few comparable running shoes that offer so much cushioning comfort at such a low weight. On top of that, the sole characteristics support a dynamic running style, because they are very flexible and easy to torsion.

The shoe is very well suited for forefoot and midfoot running, as the forefoot area is slightly raised. The Novablast invites you to both a leisurely and a very brisk training pace. The outsole matches the running characteristics and is very well adapted to hard surfaces such as asphalt, where it offers good grip and a very good adhesion to the footprint. The upper also harmonises wonderfully with the sole: it is very well ventilated, and your feet don't get too hot even under heavy loads. The lacing and the good padded tongue hold the shoe very well. All in all, the Novablast 2 ranks in the first row of the currently very popular training shoes, which shine equally through cushioning, reactivity and agile running.

Weight: 222 grams (women), 275 grams (men) Drop: 8 millimeters RRP: 140 euros

Nike Air Zoom Pegasus 38

Manufacturer

Order here: women's model or men's model

The Air Zoom Pegasus is a long-distance runner among running shoes and the epitome of a successful cushioning shoe. As with the previous model, the secret recipe for this is above all the "React" cushioning foam. This midsole material was presented for the first time in 2018, it is a thermoplastic polymer that provides high cushioning comfort and energy return - with low weight at the same time. It gives the Pegasus a very good level of comfort, but at the same time it has a certain kick: A test runner summarized that this midsole accounts for the quality of the Pegasus: "I actually run everything with the Pegasus, from smooth endurance runs to fast endurance runs on the track .” For runners who tend to land with their forefoot and midfoot, the Air Zoom Pegasus offers comfortable flexibility, which is also beneficial for the rolling behavior with slight supination (i.e. rolling over the outer edge of the foot while lifting the inner edge at the same time).

With a drop of 10 millimeters, the midsole is also extremely reactive and provides a feeling of walking "like on a trampoline". The Pegasus remains true to its model tradition and is a well-cushioned, neutral training shoe with all-rounder qualities.

Weight: 260 grams (men), 252 grams (women) Drop: 10 millimeters RRP: 120 euros

Hoka Clifton 8

Manufacturer

Order here: women's model or men's model

With the very voluminous midsole, the Hoka Clifton was one of the co-founders of the super comfort class in running shoes. The Clifton 8 also impresses with maximum cushioning comfort. The seventh version was the lightest Clifton to date, the eighth now has a new midsole material that is said to be 15% lighter, but the overall weight has remained more or less the same. The same applies to the characteristics of the sole, which is 29 millimeters thick at the heel in the men's model and 26 millimeters in the women's version. The drop of the Clifton 8 is 8 millimeters.

The contact point on the heel of the shoe is strongly rounded, which also means that the running impression is very softly cushioned and is therefore even better suited to a slower than faster training pace. But the new midsole material is even more responsible for this, a compression-moulded EVA material that, thanks to a new chemical formula, is now 15% lighter and yet more point-elastic, i.e. softer.

In combination with the rocker geometry of the sole, the Clifton-typical comfortable rolling process results. The shoe is also used by frequent or ultra runners for long and very long training runs. Because that is and remains the ideal type of use for the Clifton: long training runs at a moderate or leisurely pace. It is ideal for light and medium-heavy runners, thanks to the construction and the last, it is not only suitable for landing on the rear and middle foot, but also for running in the forefoot.

Weight: 250 grams (men) / 215 grams (women) Drop: 5 millimeters RRP: 140 euros

On Cloudflow 3

Manufacturer

Order here: women's model or men's model

Even in the third version, the Cloudflow remains what it always was: a direct shoe with high flexibility and a lot of forefoot cushioning. This makes it a good choice for runners who tend to hit the ground with their forefoot. Characteristic of the Cloudflow, like all running shoes from On, are the tubular cushioning elements (clouds), which compress on impact and expand again on rebound. CloudTec calls this cushioning technology On. The On-Cloudtec sole made of a light and reactive foam called Helion Superfoam is flexible and offers an extremely direct running feeling, especially for runners who don't land first with their heels but with their midfoot. Due to the light rocker construction of the shoe, it is easier to roll into the forward movement - also as a midfoot striker.

Thanks to the comfortable upper material, the Cloudflow sits well and lightly on the foot, but at the same time offers the necessary support. In our opinion, the On Cloudflow is most suitable for well-trained runners who appreciate direct ground contact during brisk training and find current cushioning shoes too soft or spongy. The Cloudflow is also well suited for competitions over 5 and 10 kilometers or the half marathon.

Weight: 198 grams (women, EU 38), 238 grams (men, EU 42) drop: 6 millimeters RRP: 149.95 euros

Mizuno Wave Skyrise 2

Manufacturer

Order here: women's model or men's model

The Wave Plate, a wavy plastic plate in the midsole, was THE trademark of Mizuno running shoes for years, decades. In 2019, the Mizuno Wave Sky was the first model in which the Japanese reinterpreted the wave. The concept is now called Foam Wave and consists of two midsole foams connected to one another in a wavy shape. In 2020 the first Mizuno Wave Skyrise was released with the Foam Wave, this model is now available in the second version.

The new wave was extremely well received by our test runners: the Mizuno Wave Skyrise's rolling and damping comfort is extremely high. The Skyrise runs springy and dynamic, the lack of the fixed wave plate has a positive effect here. Nevertheless, the Foam Wave also offers a certain stability and torsional strength in the rearfoot. The Skyrise is more flexible and torsion-friendly in the forefoot and midsole area.

In the second version, the upper material in particular has been improved again. The knitted fabric encloses the foot extremely comfortably. The upper is made of one piece, which consists of two layers: an outer knitted fabric with different firm areas (firmer directly above the sole and in the metatarsal and lacing area, more airy and elastic over the toes) and an inner light padding. The combination follows all movements and nestles gently against the foot. This earned praise from our testers. The Mizuno Wave Skyrise is an extremely successful cushioning shoe that combines outstanding rolling and cushioning comfort with a certain stability in the rear foot, but above all dynamics. An uncomplicated and, thanks to the improved upper material, super comfortable shoe for almost all training runs.

Weight: 240 grams (women), 300 grams (men) Drop: 10 millimeters Price: 140 euros

New Balance Fuel Cell Rebel V2

Manufacturer

Order here: women's model or men's model

"One of the best running shoes for high speed" was the test result for the first version of the FuelCell Rebel. And, so much can be revealed, the second version is also an absolute top shoe, because nothing has changed in the basic concept.

As a result, the second version of the already absurdly light New Balance FuelCell Rebel weighs a few grams less (167 grams (women), 204 grams (men)). The properties of the rather high midsole, which comes with a drop of six millimeters, have not changed: The FuelCell midsole material, an EVA-based foam, combines light weight, soft cushioning and high energy return like hardly any other material.

The midsole of the New Balance FuelCell Rebel v2 convinces even with light runners with its enormous cushioning comfort. Comfort and reactivity are unlimited fun over short and long distances. In addition to the innovative midsole material and the low weight, the rocker construction is also responsible for the positive running impression. It ensures a dynamic rolling process, from which middle and forefoot runners also benefit.

There are more suitable models for heavier runners or anyone who needs a higher level of stability. These features make the New Balance FuelCell Rebel v2 one of the most versatile running shoes on the market. It eludes the usual categorization and is a cushioning shoe, lightweight trainer and competition shoe at the same time.

Blow: 6 milliliters Weight: 167 grams (women), 204 grams (men) RRP: 140 euros

Saucony Kinvara 12

Manufacturer

Order here: women's model or men's model

The Kinvara has always been an all-purpose weapon that is equally fun in interval training, in competitions and in endurance runs. Kinvara fans love the combination of lightness, flexibility and cushioning. Despite the minimalist design, the Kinvara is anything but uncomfortable. Rather, the shoe nestles comfortably against the foot and provides good support.

The midsole is equipped with the well-known "PWRRUN" cushioning material and is comparatively thin with a height of 28.5 millimeters under the heel and 24.5 millimeters under the forefoot. Nevertheless, it offers the Kinvara-typical combination of cushioning and reactivity. The shoe does not indicate any direction during the rolling process and therefore requires an active running style. For this reason, the shoe is a lot of fun for forefoot or midfoot runners, as the high agility paired with the low weight is clearly noticeable, especially at high speeds.

You will look in vain for complicated-sounding technologies or carbon in the Saucony Kinvara. Now in its twelfth generation, the Kinvara remains one of the best lightweight trainers precisely because of its simplicity and is exactly what Saucony promises - a light, flexible, uncomplicated and fast neutral shoe that light to moderately heavy runners with an active running style can use in training and competition can have a lot of fun.

Drop: 4 millimetersWeight: 213 grams men US 9, 184 grams women US 8RRP: 135 euros

Conclusion: Everyone will find the right shoe for themselves

In principle, sufficient time should be planned for the product selection and it should be done carefully. There are also no general shoe recommendations for forefoot and midfoot running: the running movement, the rolling behavior and the fit are different for every person. But the selection of running shoes is now so large and varied that there is a solution for every runner. A basic finding, which many RUNNER'S WORLD testers with years of running experience confirm, is that taste and needs for running shoes change over time. Yes, even orthopedic needs or idiosyncrasies sometimes change over time.

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