Guide to Stability Running Shoes
Welcome to the Stability Running Shoe Resource Page at Doctors of Running. Here we provide a brief intro to stability shoes along with updates on the latest breakthroughs in stability running. We also provide a list of stability shoes we've reviewed to help you find your next running adventure. It is important to be able to find the right stability shoe for your needs to make sure you can get out the door and run as comfortably and safely as possible. If you have any specific questions about the content in this feature, please reach as at doctorsofrunning@gmail.com
Table of Contents
What are Stability Shoes?
Alternative Branded Stability Tools Seen in the Industry Today
Forms of Built-In Stability in Shoes Today
Stability for Flat Feet?
Video Guide to Stability
Stability Shoes Reviewed at Doctors of Running [Jump to Section]
Doctors of Running Favorite Stability Shoes [Jump to Section]
Strength Training for Runners
Further Recommended Reading on Stability
Recommended Viewing/Listening
Alternative Branded Stability Tools Seen in the Industry Today
Forms of Built-In Stability in Shoes Today
Stability for Flat Feet?
Video Guide to Stability
Stability Shoes Reviewed at Doctors of Running [Jump to Section]
Doctors of Running Favorite Stability Shoes [Jump to Section]
Strength Training for Runners
Further Recommended Reading on Stability
Recommended Viewing/Listening
What are Stability Shoes?
Stability shoes - and runners - often get lumped into one category. You’re either neutral or stability a lot of places say. We have worked really hard to dispel that and talk about the different elements of shoes that can help runners match their needs. Stability in particular has changed in recent years with shoe brands innovating new strategies and implementations. We decided to take a first start at categorizing the ways stability has evolved through the introduction of this page.
When we talk about stability, we are now referring to the many varied ways to add structure to a shoe. This can be through traditional means such as a medial post, heel counters, or wedging. It can also refer to new methods include guide rails, sidewalls, sole flare, internal sole geometry, straight lasts, extreme lateral bevels and more.
"When it comes to support, much of the running shoe industry focuses on stabilization of the midfoot and sometimes the heel. This is traditionally done with posting, or denser foam material meant to slow the inward roll (pronation) of the foot during loading response." - Editor Matt Klein from his feature on Midfoot Arch Support
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| Saucony Ride 16's Hollow Tech post |
What is Posting in Stability Shoes?
Stability for a large portion of the running industry has been focused on rearfoot and midfoot posts. Posts usually involve sections of the midsole material being firmer than the rest of the shoe on the inner or medial side of the shoe. These are frequently referred to as duel-density foam. Since motion occurs through the path of least resistance, the post is designed to resist motion and facilitate it toward a different direction. Most of the time the posts are in the medial heel and midfoot. These particular designs are meant to assist the posterior tibalis, different muscles in the foot, ankle, and lower extremity that control overpronation during the landing or initial contact and mid stance phases of the gait cycle. While posts have long been the forefront of stability shoes, recent years have shown a sharp turn from posts for alternative forms of guidance.
How Do You Know How Much Stability You Need? Neutral vs. Stability Shoes for Runners
A question
frequently asked by both patients and readers is "If I do need
stability, how much do I need?" The answer depends on several factors
that can change over time.
The biggest factor is understanding how much or how little stability you can handle. The amount of stability you can handle may have both a low and high end. Shoes that are too stable or not stable enough both have the potential to cause issues. There is also variability in how much stability each person needs, as some people need a large amount, some people need a little, others can handle a variety and others are very sensitive (in a negative way) to shoe stabilizing methods. Most people can handle a variety of levels of stability. We encourage switching between a few pairs of shoes as the different amounts of stability and stimuli from different shoes provide a cross training effect. This may be helpful in reducing certain running related injuries (Malisoux et al., 2015).
How much you can handle will depend on your individual mechanics, strength and endurance. The most common thing to focus on is comfort!!! While frontal plane (side to side) motion at the foot/ankle has been the biggest focus, we know now that just because someone may move excessively in a certain area does not mean they are going to have problems. Most people focus on pronation, which is the inward collapse of the foot during normal shock absorption. However, it also refers to supination, whereby some people actually collapse outwardly AFTER they land (less common, but there are still some people that do this). This is not to be confused with landing on the outside of your foot and rolling in (that's still pronation).
Just because someone pronates or supinates doesn't mean they are going to have a problem. It also may just be the way they shock absorb. If you take away something someone is doing efficiently, you may cause problems elsewhere. However, if they do not have the strength, endurance or stability to handle those motions in that area, then a stability shoe may be helpful. How much stability you need will depend on how much correction you need. If you are having problems/injuries specifically related to excessive pronation/supination including injuries to the posterior tibialis, Achilles tendon or other tissues with known relationships to pronation/supination, a shoe with more stability may be a better idea (Malisoux et al., 2016). If you try those shoes but find them too stiff/uncomfortable, a shoe with a little less may be better.
The biggest factor is understanding how much or how little stability you can handle. The amount of stability you can handle may have both a low and high end. Shoes that are too stable or not stable enough both have the potential to cause issues. There is also variability in how much stability each person needs, as some people need a large amount, some people need a little, others can handle a variety and others are very sensitive (in a negative way) to shoe stabilizing methods. Most people can handle a variety of levels of stability. We encourage switching between a few pairs of shoes as the different amounts of stability and stimuli from different shoes provide a cross training effect. This may be helpful in reducing certain running related injuries (Malisoux et al., 2015).
How much you can handle will depend on your individual mechanics, strength and endurance. The most common thing to focus on is comfort!!! While frontal plane (side to side) motion at the foot/ankle has been the biggest focus, we know now that just because someone may move excessively in a certain area does not mean they are going to have problems. Most people focus on pronation, which is the inward collapse of the foot during normal shock absorption. However, it also refers to supination, whereby some people actually collapse outwardly AFTER they land (less common, but there are still some people that do this). This is not to be confused with landing on the outside of your foot and rolling in (that's still pronation).
Just because someone pronates or supinates doesn't mean they are going to have a problem. It also may just be the way they shock absorb. If you take away something someone is doing efficiently, you may cause problems elsewhere. However, if they do not have the strength, endurance or stability to handle those motions in that area, then a stability shoe may be helpful. How much stability you need will depend on how much correction you need. If you are having problems/injuries specifically related to excessive pronation/supination including injuries to the posterior tibialis, Achilles tendon or other tissues with known relationships to pronation/supination, a shoe with more stability may be a better idea (Malisoux et al., 2016). If you try those shoes but find them too stiff/uncomfortable, a shoe with a little less may be better.
 |
| Various ways On Cloudace provides stability. |
How much you stability you need (if you even do) will also depend on the
type of run you are doing. Slower and longer efforts may require more
stability as your body fatigues or as you tend to land harder. On the
other hand, faster efforts, during which people will often have shorter
ground contact times, may require less stability. This is a great reason
to have a variety of shoes and if you need stability, a variety of
levels of stability. The New Balance FuelCell Prism v2 may work very
well for shorter/faster efforts or workouts for someone who normal
trains in a shoe with more stability like a New Balance 860 or Vongo.
Stability shoes generally tend to be heavier, so a shoe like this may
nimble enough to use for faster days but not the bulk of someone's
mileage. Then when your body is fatigued from a workout, you can switch back to a shoe that supports you more as your body recovers.
It is important to understand that for many people, there is no perfect level of stability. Bodies and biomechanics change over time. Something you may have needed to run comfortable/without injury may change as the many factors in life change throughout your time on this planet. So this is often an experimental process. If you know a certain shoe or type of shoe works for you and you have problems when you try other things, you might want to stick to that shoe. If you are one of the lucky ones that can run in anything, enjoy trying different shoes! If you have stuck with a certain type of shoe for a while and want to try something different, try it on and see how you feel. If there are a few extra requirements that you need to work on to run in that shoe, you may have to put some extra effort into your body (like extra work on strengthening, stability, mobility, etc) to make sure you stay healthy when wearing them.
Please remember shoes are tools. Different people need different tools. There are also different reasons for them. If you are having issues related to excessive pronation, then a shoe with stability may be a good idea to use. If you find that a shoe with a high level of stability is too rigid/uncomfortable for you, you might want to try something with less stability. If you find the shoe with less stability is not enough, try something with a little more. When you put your foot in a shoe, it should feel comfortable and stable. The best bet is to head to a local running store and work with the many experienced experts there. They can help guide you through this process, which can take some practice to understand. Be patient with your self as this process involves some learning and experimentation.
It is important to understand that for many people, there is no perfect level of stability. Bodies and biomechanics change over time. Something you may have needed to run comfortable/without injury may change as the many factors in life change throughout your time on this planet. So this is often an experimental process. If you know a certain shoe or type of shoe works for you and you have problems when you try other things, you might want to stick to that shoe. If you are one of the lucky ones that can run in anything, enjoy trying different shoes! If you have stuck with a certain type of shoe for a while and want to try something different, try it on and see how you feel. If there are a few extra requirements that you need to work on to run in that shoe, you may have to put some extra effort into your body (like extra work on strengthening, stability, mobility, etc) to make sure you stay healthy when wearing them.
Please remember shoes are tools. Different people need different tools. There are also different reasons for them. If you are having issues related to excessive pronation, then a shoe with stability may be a good idea to use. If you find that a shoe with a high level of stability is too rigid/uncomfortable for you, you might want to try something with less stability. If you find the shoe with less stability is not enough, try something with a little more. When you put your foot in a shoe, it should feel comfortable and stable. The best bet is to head to a local running store and work with the many experienced experts there. They can help guide you through this process, which can take some practice to understand. Be patient with your self as this process involves some learning and experimentation.
References
Malisoux,
L., Chambon, N., Delattre, N., Gueguen, N., Urhausen, A., &
Theisen, D. (2016). Injury risk in runners using standard or motion
control shoes: a randomised controlled trial with participant and
assessor blinding. British journal of sports medicine, 50(8), 481-487.
Malisoux,
L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D.
(2015). Can parallel use of different running shoes decrease
running‐related injury risk?. Scandinavian journal of medicine & science in sports, 25(1), 110-115.
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| The Brooks Adrenaline series help pave the way for more shoes with a focus on guidance.. |
Specific Brand-Related Stability Pieces
Brooks Running GuideRails Support System - Featuring two firm pieces of foam extending down the medial and lateral side of the shoe. Medial side features a very minor post with the medial guide rail.. The rails help center the running forward, working to shift the runner from caving into either side of the foot. Most famously part of the Adrenaline series. (Learn more in our conversation with Brooks here.)
Sidewall Guidance Systems - Similar to Brooks, Altra also features a guide rail system in their Paradigm model that is essentially a large sidewall. This features a more mild version however that mainly sits in the heel. Salomon's new DRX Bliss also features a similar setup.
Sidewall Guidance Systems - Similar to Brooks, Altra also features a guide rail system in their Paradigm model that is essentially a large sidewall. This features a more mild version however that mainly sits in the heel. Salomon's new DRX Bliss also features a similar setup.
Hoka J-Frame - Seen in the Arahi series, the J-Frame is a firmer density foam shaped in a J. It sits atop Hoka's regular foam, providing the runner a solid base on the medial side of the shoe and wrapping around the heel to some of the lateral side. The J-Frame provides not only a stable base for the foot, but some gentle forward guidance.
Hoka H-Frame - Seen in the latest Gaviota and Stinson, the H-Frame is a midsole layer that is figure eight (I guess it's sort of H-ish) around the entirety of the shoe, providing a stable frame that is filled with softer foam. It both provides some light guidance and a stable platform all-around.
Mizuno's Wave Foam - Their least traditional stability model, the Horizon is somewhat like the J-Frame, combining densities of foam to provide a stable base for the runner. The latest version provides a soft foam - Enerzy - for cushioning, and a denser foam called U4iC to help provide some firmness to land on and prevent the foot from collapsing. A wave pattern helps push the denser foam in tactical places for added stability.
New Balance EVA Film - The EVA film is essential a plastic piece that clearly rides higher on the medial side and cuts diagonally down through the lateral side. The film pitches the shoe so that it pushes runners away from the medial side and more outward on the run. Seen in the 860 v14 and Vongo.
Hoka H-Frame - Seen in the latest Gaviota and Stinson, the H-Frame is a midsole layer that is figure eight (I guess it's sort of H-ish) around the entirety of the shoe, providing a stable frame that is filled with softer foam. It both provides some light guidance and a stable platform all-around.
Mizuno's Wave Foam - Their least traditional stability model, the Horizon is somewhat like the J-Frame, combining densities of foam to provide a stable base for the runner. The latest version provides a soft foam - Enerzy - for cushioning, and a denser foam called U4iC to help provide some firmness to land on and prevent the foot from collapsing. A wave pattern helps push the denser foam in tactical places for added stability.
New Balance EVA Film - The EVA film is essential a plastic piece that clearly rides higher on the medial side and cuts diagonally down through the lateral side. The film pitches the shoe so that it pushes runners away from the medial side and more outward on the run. Seen in the 860 v14 and Vongo.
Mizuno's Wave Plate - Utilized for years instead of posting, Mizuno typically (with the exception of the Horizon above) uses a fan shaped design in their rear/midfoot wave plate. There are larger "waves" on the inner side and to some degree on the outer side of the foot, which resists motion in those directions and facilitates motion toward the center/forward. Seen in the Wave Inspire series.
Adidas Stable Frame - Used in the Solar Glide ST series, the Stable Frame is firmer material that sits at the outer edge of the midsole that guides the foot forward along the more soft center (usually Boost).
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| The underside of the Asics Nimbus Lite 3. Wide geometry and mildly firmer midsole help stabilize |
Types of Built-In Stability in Shoes Today
While stability often is approached as a singular device like posts or GuideRails, there are many ways shoes can provide a stable base for runners. Today's market in particular has done a good job of exploring these different methods to create very stable shoes that are overall "neutral," but still very stable at the same time.
Geometry - Perhaps the most popular form of stability right now. Geometry refers to added width throughout the base of the shoe, particularly the midfoot to help provide a wide platform to land on and prevent the foot from crashing medially or laterally.
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Example of sole flare seen in Topo Ultrafly 5 |
Sole Flare - Sole flare is when the midsole extends further out than the upper to create a broader platform around your foot. This helps provide a base for the foot to push against, preventing it from collapsing into the ground medially or laterally. The combination of sole flare and geometry and be a simple and effective way to create stability without posts or unique technology. Adding sole flare to more traditional width shoes is often seen in neutral daily trainers to provide a hint of stability to the platform (see Puma Velocity Nitro).
Sidewalls - Sidewalls are usually an extension of the midsole upward alongside the foot. Built typically over the midsole connecting to the upper, sidewalls help provide a bit of structure to lock the runner into the shoe and keep it somewhat guided forward. These are somewhat similar in concept to guiderails, but are much less dense/obtrusive. They share the same density as the midsole material and those work to help keep the foot on the platform.
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| Example of a sidewall in the Hoka Clifton 8 |
Full Ground Contact Outsole - A fully connected to the ground outsole helps provide controlled contact between the runner and surface to help a smooth transition forward. These are inherantly more stable as more surface contact means more inherent stability.
Heel Counters - These are the rigid pieces of usually plastic that surround the heel of many shoes. They provide structure to the back of the shoe and may help guide the back of the foot down the center of the shoe initially. Some people are sensitive to these however.
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| Heel counters can vary from extremely rigid to entirely flexible. |
Plates or Rods- Although most people think of these as being propulsive, plates and rods really stabilize the ride and stiffen the sole (also known as increasing longitudinal bending stiffness). They also add torsional (side to side) rigidity, which tends to keep foot motion centered (depending on the plate and person).
Lateral Heel Bevel - The lateral heel bevel and rearfoot plate resist medial motion, so for those with excessive rearfoot pronation will find this helpful. Those that tend to go too far lateral however will not as it will push you farther in that direction. Best seen in the Adidas Adios Pro 3.
Lateral Heel Bevel - The lateral heel bevel and rearfoot plate resist medial motion, so for those with excessive rearfoot pronation will find this helpful. Those that tend to go too far lateral however will not as it will push you farther in that direction. Best seen in the Adidas Adios Pro 3.
Do Runners with Flat Feet Need a Stability Shoe?
People often assume that everyone with flat feet need stability
shoes, but that is not true. "Flat" mostly refers to how high your arch
is. Some people do not have an arch and have what are described as
"flat" arches or feet, often called "pes planus". Others may have
moderate to high arches, which are often called "pes cavus." There is
evidence that suggests prescribing arch support based on arch height is
not valid or helpful (Knapik et al., 2014). This may be due to the fact
that just because someone has a flat foot, doesn't mean it is flexible
or weak. Some people naturally have lower arches but have stronger feet.
Some people also have flat arches and rigid feet. Adding stability and
stiffness to an already flat foot can be problematic (too stiff) while
those with adequate strength and control may find a stability shoe
limiting. There is some evidence that those with low arches and flexible
feet may benefit from arch support, but remember arch height is a
static description. Assessing dynamic motion is always a better way to
determine how someone actually moves and what they might need.
Further reading: super shoes and flat feet runners.
Further reading: super shoes and flat feet runners.
Stability Shoes Reviewed at Doctors of Running
Running Shoes with Posting
Those who want/need a more rigid block of material on the medial side of their feet and those who want the feeling of direct "support" or pressure into their arch may want a shoe with posting. To learn more, click each shoe to find our full review.
Maximal Cushioned
Brooks Adrenaline GTS 24 (Also Guidance-Based)
Running Shoes with Guidance
Those who are sensitive to posting but still want/need the shoe to help guide their foot in a certain direction.
Altra Paradigm 7
Brooks Beast GTS 24 (New!)
Brooks Glycerin GTS 21
Brooks Hyperion GTS 2 (New!)
Brooks Launch 10 GTS
Brooks Levitate 6 GTS
Hoka Arahi 7
Mizuno Wave Inspire 20
New Balance Fresh Foam X Vongo v6
Nike Structure 25
On Cloudflyer 5 (New!)
On Cloudrunner 2 (New!)
Saucony Hurricane 24
Saucony Tempus 2 (New!)
Those who are sensitive to posting but still want/need the shoe to help guide their foot in a certain direction.
Altra Paradigm 7
Brooks Beast GTS 24 (New!)
Brooks Glycerin GTS 21
Brooks Hyperion GTS 2 (New!)
Brooks Launch 10 GTS
Brooks Levitate 6 GTS
Hoka Arahi 7
Mizuno Wave Inspire 20
New Balance Fresh Foam X Vongo v6
Nike Structure 25
On Cloudflyer 5 (New!)
On Cloudrunner 2 (New!)
Saucony Hurricane 24
Saucony Tempus 2 (New!)
Salomon DRX Bliss
Geometric Stability Running Shoes
Those who want stability without posting, guiderails or significant external modifications to the sole.
Adidas Adistar CS
Altra Provision 8
Asics Kayano 31
Asics GT-2000 13 (New!)
Hoka Gaviota 5
On Cloudrunner
Mizuno Wave Horizon 7
Saucony Guide 17
Geometric Stability Running Shoes
Those who want stability without posting, guiderails or significant external modifications to the sole.
Adidas Adistar CS
Altra Provision 8
Asics Kayano 31
Asics GT-2000 13 (New!)
Hoka Gaviota 5
On Cloudrunner
Mizuno Wave Horizon 7
Saucony Guide 17
Our Favorite Stability Trainers Right Now (2024)
Brooks Launch 10 GTS
One of the few low stack stability trainers in the market right now. It not only provides a good low stack training option that's versatile, it's also a great price.
Brooks Hyperion GTS 2
Alternatively in the Brooks line, the Hyperion GTS 2 is a splashy workout trainer that can also log some easy mileage. The guidance helps keep you centered while picking up the pace.
Saucony Hurricane 24
The Hurricane returns with a post, but a large swath of stability elements like width and geometry to help create a highly stable ride. Some super foam helps add a little bounce to your everyday training.
Asics GT-2000 13
A Matt favorite, a solid balance of modern stability, lighter weight, and versatility.
Saucony Tempus 2
An actually lightweight, mildly rockered trainer that has a lot of versatility and long run potential.
Mizuno Wave Horizon 7 | Asics Kayano 31
Both models provide a premium cushion ride with a high amount of stability underfoot. Find a comparison here.
Stable Neutral Running Shoes
These are shoes are categorized as Neutral, but have an above average level of stability. Those who are sensitive to the above stability measures but still want a stable shoe will do well here. Stable neutral shoes offer mild stability elements integrated into the shoe, but still remain relatively neutral overall compared to the shoes seen above. We always want to encourage people needing light stability to consider a wide range of options to meet their needs as the stability shoe sector can be limiting.
Learn more about Stable Neutral Shoes and find recs here.
Strength Training for Runners
Regardless of shoe, always remember to incorporate some strength training in your work where you can! Visit our Performance and Rehab page for more information. See our conversation with Victoria Sekeley for tips and common questions we get about strength.
Recommended Viewing/Reading on Stability
A Complete Guide to Stability
Matt goes further indepth on stability.
Best Marathon Shoes for Someone with Stability Needs (2024)
Matt continues his series with 2024 shoes.
Running Shoes for Posterior Tibial Tendon Problems
Matt shares stability recommendations for runners with post tib issues
What is Forefoot Arch Support
The science behind a rare posting in today's shoe seen.
Flat Feet Shoe Recommendations
Our flat feet runner shares a few shoes that's worked for him
All About Midfoot Arch Support and Post Tib
The two often go hand-in-hand.
Severe Overpronation
Foot rolls inside aggressively? Learn more on why and what to work on
Sole Flare Discussion
How a little extra foam goes a long way.
Foot and Ankle Strengthening
Help build your core over time to improve foot strength and mitigate rolling ankles
Discussion on Need for Variety of Stability (DPT Section)
Why do you need a few shoes to rotate between? Learn here.
Ranking Shoes by Level of Stability
The team uses ten shoes to discuss levels of stability based on their own needs
Behind Brooks Stability with Dr. Matt Trudeau
We speak with Brooks about GuideRails and their take on stability
All Your Stability Questions, Answered
We take a podcast to go further indepth on some regular questions we've received
Stable Neutral Shoes Discussion
The team talks about our definition of stable neutral shoes
Matt shares stability recommendations for runners with post tib issues
What is Forefoot Arch Support
The science behind a rare posting in today's shoe seen.
Flat Feet Shoe Recommendations
Our flat feet runner shares a few shoes that's worked for him
All About Midfoot Arch Support and Post Tib
The two often go hand-in-hand.
Severe Overpronation
Foot rolls inside aggressively? Learn more on why and what to work on
Sole Flare Discussion
How a little extra foam goes a long way.
Foot and Ankle Strengthening
Help build your core over time to improve foot strength and mitigate rolling ankles
Discussion on Need for Variety of Stability (DPT Section)
Why do you need a few shoes to rotate between? Learn here.
Ranking Shoes by Level of Stability
The team uses ten shoes to discuss levels of stability based on their own needs
Behind Brooks Stability with Dr. Matt Trudeau
We speak with Brooks about GuideRails and their take on stability
All Your Stability Questions, Answered
We take a podcast to go further indepth on some regular questions we've received
Stable Neutral Shoes Discussion
The team talks about our definition of stable neutral shoes
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Note: As always, the views presented on this website belong to myself
or the selected few who contribute to these posts. This website should
not and does not serve as a replacement for seeking medical care. If you
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