Best Running Shoes with a Wide Midfoot (Base, Not Fit)
By Matt Klein
Background
We
live in an interesting time of footwear where we have seen the
disappearance or neutral regression of many stability shoes all while
stack heights continue to rise. This has created the need to find
additional components that may create a more stable ride regardless of
whether its placement was intentional or not. One common area of the
foot / shoe that people look for stability is the midfoot. The midfoot
refers to the middle part of the foot, made up of the cuboid, navicular,
cuneiforms and parts of the metatarsals. Most of the
joints/articulations in this area are not in the sagittal plane (front
to back) and instead are in diagonal or the frontal planes (side to
side). The function of this area is to both be movable to allow for
shock absorption, particularly during the landing phase of gait, as well
as to be stable to allow for a stiff surface to push off from. This
requires mobility, muscular strength, muscular control and some
preferably (but not always) passive elasticity from various ligaments
and other structures. For many years, this area was the complete focus
on the stability aspect of the footwear industry. Midfoot posts and
stabilizing units were most commonly placed either there. As these
methods have decreased significantly in footwear, another method to
create guidance or inhereant stability that has become popular is
midfoot width.
What is Midfoot Width and What Does it Do?
Shoe width refers to the length of the shoe from side-to-side. This can be referenced to any part of the shoe. In the case of midfoot width, this refers to how wide the sole of the shoe is underneath the midfoot. The width of the midfoot can vary from being extremely wide to extremely narrow. The wider the width of the midfoot, the more rigidity and inherent stability exists. More material creates more resistance to motion. As this material sometimes extends beyond the foot, it can also directly resist the foot moving in that direction. The more narrow the width of the midfoot, the less rigidity and more inherent instability exists. Not every shoe with a narrow midfoot is unstable, as there are other mechanisms that can sometimes compensate for this (stiffening agents like plates or other materials can do this). However, less material and a narrow platform means no resistance to foot motion and a narrow midfoot is almost never stable.
Who Benefits From a Wider Midfoot?
Those with midfoot stability needs or those who have trouble controlling pronation or supination at the midfoot benefit most from a wider midfoot. After a runner's feet hit the ground, the foot and ankle complex must pronate or allow the arch(s) to collapse to at least some degree to allow for proper shock absorption. The maximal amount of pronation should occur somewhere during midstance, also known as the time period where the body is passing over the foot (See HERE for a review of the running gait cycle). Those who have difficulty controlling the collapse of the arch during shock absorption may benefit from a wider midfoot as that rigidity can make it easier for the body to control this motion. More rigidity and resistance may either decrease the speed and/or amount of motion, allowing actual or perceived improvements on midfoot control. This makes it easier for the body to pass through the midfoot, thereby preserving the forward momentum/progression of gait.
Some Negative Effects of A Wider Midfoot
(for some runners)
(for some runners)
As with all features, a wider midfoot may benefit some and be negative for others. While those who need additional stiffness or stability/guidance in this area may benefit from a wider midfoot, those who already have a stiff midfoot, lack motion there or are sensitive to stiffness will not do as well. While increasing the width of the midfoot increases stability by increasing rigidity, it can also resist motion for some people who need it. Some people may not pronate enough or may lack motion at the midfoot and creating additional resistance to movement or stiffness may actually be irritating due to already lacking the ability to absorb shock there. Increased width can also increase resistance to motion in the sagittal plane (front to back), impeding forward progression for some people. This is similar for those who do not do well with stabilizing elements which often rely on increasing stiffness in some while they may benefit from increased flexibility.
Do I Need a Shoe With a Wide Midfoot?
While some form of a wider midfoot is required for the increasingly taller midsoles, the actual amount needed will vary from person to person. While there is limited research on the effects of midfoot width on biomechanics, we can safely assume that those with stability needs may do better with a wider midfoot. If you are someone who also tends to fatigue or struggle with narrow midfoot shoes, then a wider midfoot may also be helpful. This is a common (often required) feature of stable neutral shoes or shoes that do not feature traditional stability methods like posts but have enough guidance methods like a wider midfoot that they are still stable. There is obviously variability in responses to the various guidance or stability methods out there even in those who need stability, so some experimentation may be needed. Some may do extremely well, while others may find this feature to add too much stiffness. For those looking for this attribute, the next few shoes may be ones to consider.
Neutral Shoes with A Wider Midfoot to Check Out
Below is our list of shoes with a wider midfoot on the market currently. This list will be updated frequently as we test new shoes. Not included on this list are true stability shoes which almost always have a wide midfoot.
Trainers
ASICS Gel-Nimbus 27
Review
The ASICS Gel-Nimbus 27 is a stable neutral premium training shoe due to mild sidewalls, a slightly firmer ride and a wide outsole, especially in the midfoot. The upper is also adjustable with a slightly higher volume and provides additional width in this area if necessary.
New Balance Fresh Foam X 880 v15
Review
The New Balance 880 v15 is a dramatically different trainer than the previous version, moving to a maximal design. This brings with it sidewalls, a firmer midsole, a rockered ride and an extremely wide sole, particularly in the midfoot. The upper is fairly normal in size and the midfoot can be adjusted somewhat for more room in the midfoot if necessary.
Hoka Clifton 10
Review
The Hoka Clifton series has always had a wider sole given its place in the more maximalist category. A wide sole throughout the length of the shoe provides a decently stable design with mild heel sidewalls. The midfoot is wide with balanced cushioning, providing a mildly stable neutral ride for those who want it. The upper is normal to slightly lower volume, so those wanting extra room in the upper may need to adjust the laces
Review
The New Balance 880 v15 is a dramatically different trainer than the previous version, moving to a maximal design. This brings with it sidewalls, a firmer midsole, a rockered ride and an extremely wide sole, particularly in the midfoot. The upper is fairly normal in size and the midfoot can be adjusted somewhat for more room in the midfoot if necessary.
Hoka Clifton 10
Review
The Hoka Clifton series has always had a wider sole given its place in the more maximalist category. A wide sole throughout the length of the shoe provides a decently stable design with mild heel sidewalls. The midfoot is wide with balanced cushioning, providing a mildly stable neutral ride for those who want it. The upper is normal to slightly lower volume, so those wanting extra room in the upper may need to adjust the laces
Brooks Glycerin Max
Review
The Brooks Glycerin Max is the newest maximal stack height training shoe from Brooks featuring a large rocker, a wide midsole and significant sidewalls. The sole is incredibly wide, especially in the midfoot, making for a stable neutral ride despite the tall midsole. The upper is slightly short and may require going up a half size but the volume in the midfoot is normal to slightly higher.
Performance
ASICS Superblast 2
Review
The ASICS Superblast 2 is a solidly stable neutral shoe that features a responsive midsole, a stiff ride and a wider sole. The midfoot is quite wide, which combined with the stiffness and sidewalls make for a solidly stable neutral ride. The upper is lower volume and may not work for those wanting more room, especially up front. However, this is one of the lightest stable shoes on the market for those who also want to run fast or race on top of training.
New Balance FuelCell Rebel v4
Review
The fan-favorite Rebel series from New Balance receives a complete update with v4. A new wider sole makes this version the most stable of the series, featuring a widened midfoot that makes the shoe stable neutral despite the softer more responsive cushioning. The upper also features slightly more room in the midfoot for those who need it. One of the lightest non-super shoes on this list, the Rebel v4 is an excellent lightweight trainer for those who want a wider midfoot.
ASICS Superblast 2
Review
The ASICS Superblast 2 is a solidly stable neutral shoe that features a responsive midsole, a stiff ride and a wider sole. The midfoot is quite wide, which combined with the stiffness and sidewalls make for a solidly stable neutral ride. The upper is lower volume and may not work for those wanting more room, especially up front. However, this is one of the lightest stable shoes on the market for those who also want to run fast or race on top of training.
New Balance FuelCell Rebel v4
Review
The fan-favorite Rebel series from New Balance receives a complete update with v4. A new wider sole makes this version the most stable of the series, featuring a widened midfoot that makes the shoe stable neutral despite the softer more responsive cushioning. The upper also features slightly more room in the midfoot for those who need it. One of the lightest non-super shoes on this list, the Rebel v4 is an excellent lightweight trainer for those who want a wider midfoot.
Saucony Endorphin Trainer
Review
The Saucony Endorphin Trainer is the replacement for the Kinvara Pro, featuring major updates. A new sole design with a top layer of IncrediRun and a bottom layer of PWRRUN provide a balanced but responsive ride. The medial midfoot is filled in, providing a wider midfoot for those who may collapse on the inner side. A plate further stiffens the shoe, making for a stable neutral ride. The upper is slightly lower volume, so those who need more room may need to adjust the lacing. An excellent do-it-all trainer/workout shoe that may finally be the Shift series replacement we've all been looking for.
New Balance SC Trainer v3
Review
The New Balance SC Trainer v3 is the newest update to one of the original supertrainers. An incredibly wide split sole sits underneath with a wide midfoot that is further stabilized by a stiff plate. Despite the tall midsole, the ride is a little firmer thanks to that stiff plate, while a slightly higher volume but short fitting upper sits up top. Some should consider going up a half size, which may provide more room in the midfoot for those who need it. A great trainer or racing shoe for recreational runners.
Racing
Saucony Endorphin Pro 4
Review
Starting with version 3, Saucony has included a wider midfoot in this super racing series. Version 4 is no different with a wide midfoot and mild sidewalls that make this shoe one of the few stable neutral super racing shoes. The upper is also slightly higher volume for those who need more room, especially in the midfoot. This is only one of two super racing shoes left (at this time) with a wide midfoot.
Hoka Rocket X 2
Review
The Hoka Rocket X 2 is one of Hoka's super racing shoes that was one of the early super shoes to feature a wide midfoot. It is one of the only stable neutral shoes in this category (one of two at this time besides the Endorphin Pro 4) and sits here due to the wider midfoot and large sidewalls. The upper is lower volume, so those needing more room may not do as well. However, it is an aggressive, faster shoe that those wanting to go fast but need something more stable will enjoy.
Have questions? Send us an email at doctorsofrunning@gmail.com
Thanks for reading!
Review
The Hoka Rocket X 2 is one of Hoka's super racing shoes that was one of the early super shoes to feature a wide midfoot. It is one of the only stable neutral shoes in this category (one of two at this time besides the Endorphin Pro 4) and sits here due to the wider midfoot and large sidewalls. The upper is lower volume, so those needing more room may not do as well. However, it is an aggressive, faster shoe that those wanting to go fast but need something more stable will enjoy.
Have questions? Send us an email at doctorsofrunning@gmail.com
Thanks for reading!
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