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The best running shoes for high arches
Not many shoes are specifically marketed as good for high arches, but these neutral, cushioned trainers and racing kicks will give your stiff feet some relief
Do you have high arches? If so, there’s a chance you’re running into problems with your feet when you run. You might be underpronating, you might have some issues with plantar fasciitis, or you might just want a cushier ride that combats the low flexibility in your feet, among other issues. Whatever your discomfort, now’s as good a time as any to start looking for some kicks that are kinder to your legs.
High arches present an interesting quandary for runners: there aren’t many shoes explicitly made to accommodate them. But the good news is that plenty of our editors’ favourites do the trick just fine. Some of the best options out there are simple, affordable, neutral trainers that you can find in most running shoe stores. And we can vouch for all of them from personal experience and testing.
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What to consider
How to tell if you have high arches
High arches stand out from flatter arches because they prevent a considerable section of your midfoot from touching the ground. This isn’t always the easiest thing to see from the your vantage point when looking down, but there’s a straightforward analysis you can perform at home to analyse your arch: the wet test.
In essence, get your feet wet, either by dunking them in a tub or after you’ve had a shower. Then, step with both feet on a piece of heavy paper (heavy enough that it won’t rip apart when you step off) or a bath mat that gets visibly wet. When you lift your feet off, there will be footprints there—take a look at how much the gaps between the heels and balls of your feet are filled in. If there’s little to no visible connection between the two on the paper, then you likely have high arches.
Neutral support and high cushion
One of the main risks you can encounter with high arches is underpronation, or an outward tilt of your ankles when your feet strike the ground. To mitigate this, doctors (and our editors) suggest looking for a neutral, support-free shoe that allows as much pronation — inward ankle rotation — as possible. In theory, your high arch supports itself well enough that any extra stability only gets in the way of a healthy stride.
Ample cushioning is also ideal for high arches, because a high arch most often comes from an inflexible plantar fascia — the ligament that connects the heel and ball of your foot. Normally, this ligament absorbs some shock from your initial impact with the ground. But if it isn’t flexing, you’ll want some extra cushion to take pressure off your relatively stiff feet.
How we selected
To determine the shoe specs most beneficial to runners with high arches, we talked to Dr John Vasudevan, a sports medicine director at Penn Medicine, US, about the mechanics of various arch types. At its foundation, according to Vasudevan, a good running shoe for high arches tends to be neutral, allowing plenty of foot pronation to avoid supination. It’s also abundantly cushioned for impact relief— your high arch’s natural compressibility is limited, so it’ll need some help.
Once we knew where to start, we dug through our database of the best running shoes we’ve tested to weed out which options are too stiff or have too many stability features. From there, we looked for shoes with a variety of intended uses, from daily workhorses to trail shoes to carbon-plated race shoes. Our picks all have stellar energy return, plush cushioning, outsoles that are contoured to guide your stride in the right direction, and prices that are appropriate for what you’re getting. When applicable, we also looked at updated versions of shoes we’ve tested to see what has changed regarding fit, weight, and geometry.
Now, before you read on, we strongly recommend talking to a physio or a sports medicine doctor if your high arches are causing considerable pain or discomfort. We also recommend trying any shoes you plan to buy in person at a running shoe store — your feet aren’t shaped the same as ours, and they could rub against an awkward spot in the upper while ours don’t. There’s no guarantee a shoe will work for you, but we’re here to guide you in the right direction to start.
Full reviews
Read our full Asics Novablast 5 review
The fifth version of the Novablast is just as versatile as ever, making this a shoe that works across a variety of different sessions. The upper is roomier than some daily trainers, with a good amount of width in the midfoot and forefoot — ideal if you’re looking for a shoe that encourages more movement under the hood. That said, the upper is still plenty secure and doesn't feel sloppy.
As well as the bouncy cushioning, you get a rocker profile and a toe spring in the forefoot which helps to create noticeable momentum at toe-off. Beneath the shoe are deep parallel grooves running along the full length on either side, with a central diamond-shaped pod in the forefoot, and this 'trampoline-inspired' outsole design works with the cushioning to create even more energy return. The only con is that the outsole is slightly lacking in the grip department, which can be an issue in wet weather.
Key Specs
| Weight | 255g (UK 8) |
|---|---|
| Stack height | 40.5mm (heel), 32.5mm (forefoot) |
| Drop | 8mm |
Nike’s Winflo borrows plenty of its design from the editor-lauded Pegasus. Both have a roomy fit and similar geometry, while the Peg has slightly livelier foam and a steeper price. We haven’t performed in-depth testing on the Winflo 11 yet, but Nike says its upper is even roomier than the 11, which means it offers even more freedom to pronate than its predecessor.
Inside the midsole of this shoe, there’s one big Air unit (a pod of pressurised gas) that makes the shoe a bit lighter and more compressible than a traditional solid sole. It’s not Nike’s most energetic design, which is a consequence of the Winflo’s low price, but it’s still plenty plush. The shoe also doesn’t have any stability features, meaning your high-arched foot won’t be stuck in an uncomfortable position.
Key Specs
| Weight | 325g (M), 262g (W) |
|---|---|
| Drop | 10mm |
Is this the best non-plated speed shoe on the market? Quite possibly. The 4th version of the Endorphin Speed was a resounding hit with our editors, who described it as serving up a ‘bouncy feel, that doesn’t ride as harsh or aggressive as all-out racing super shoes’. The 5th iteration continues to delight, with a ride that feels just as comfortable at slower, cruiser paces as it does at faster ones. The midsole features a full length groove for added flexibility, with a more gentle rocker geometry promoting a smooth ride.
An engineered mesh upper provides a snug but breathable fit, with a gusseted tongue that stays put. The Speed 5 is light and energetic, yet offers enough cushioning and durability to stand up to high-mileage training. A seriously versatile package, whether you're chasing PBs or cruising through long runs.
Key Specs
| Weight | 237g (M), 204g (W) |
|---|---|
| Drop | 8mm |
| Stack height | 36mm (heel), 28mm (forefoot) |
Read our full Hoka Clifton 10 review
The Clifton isn’t a shoe we'd recommend pulling off the rack to clean up your mile PR, but on an easy day or a long run, that extra cushion is going to do wonders for your feet, especially if they’re naturally constricted by high arches. Hoka's signature Meta Rocker also comes into play, creating a smooth and fluid ride, and despite the fact that the drop has increased from 5mm to 8mm, the change isn't hugely noticeable, with the ride still feeling natural
This shoe does have some stability features around the heel; however, thanks to the shoe’s neutral platform and soft upper, those likely won’t stop your feet from pronating properly. Rather, they might stop a sloppy recovery-day foot strike from causing you stress.
Key Specs
| Weight | 278g (M), 227g (W) |
|---|---|
| Stack height | 42mm (heel), 34mm (forefoot) |
| Drop | 8mm |
Read our full Hoka Speedgoat 6 review
The Speedgoat is a lot of people’s first Hoka. In other words, it’s a pretty approachable trail shoe that’s easy to get hooked on.
The Speedgoat is a curious character in the off-road world. It’s foamy and light, especially for a trail shoe, and the cushioned platform will offer plenty of relief for your feet on long runs. After all, it was made as an homage to ultrarunner Karl “Speedgoat” Meltzer, who is famous for his long jaunts.
After several miles of testing, the new midsole also appears to hold up better than the v5, too, though it does translate to a slightly firmer ride. We didn't find this to be a negative thing, though. The sense of contact with the ground is very reassuring and adds to a sense of nimbleness that belies the Speedgoat's size.
Key Specs
| Weight | 278g (M), 232g (W) |
|---|---|
| Stack height | 38mm (heel), 33m (forefoot) |
| Drop | 5mm |
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