Best Running Shoes for High Instep

A high instep is also known as a high arch, and is a common condition that affects many runners. It is important to know what feet type you have, such as high instep or flat feet, so you can find the right type of shoes to make your run more comfortable. Having the right shoes can help reduce injuries and prevent serious problems from occurring over time. You may be wondering how to determine if you have a high instep and how it affects your running. Furthermore, you probably are curious about the best running shoes for a high instep. This guide will walk you through these issues so you can further understand what having a high arch means.

What is a High Instep?

A high instep has many different terms, such as high arch, supinated foot, cavoid foot, and talipes vacus. A high instep basically means there is always plantar flexion in the foot no matter what position the foot is in.


 The #1 Best Insoles for Foot Pain

If you have plantar fasciitis, high arches, flat feet, or other foot support issues, but would rather not purchase a new pair of shoes – add the Tread Labs Stride Insole to your existing shoes. The Stride Insole is biomechanically designed to support your arch and cure/prevent plantar fasciitis. Simply remove the factory insole from your favorite shoes and replace it with the Stride. The Stride comes in four different arch heights for each foot size, offers a lifetime guaranteed arch support and has a removable top cover. Take the Tread Labs Fit Quiz now and get THE BEST possible support for your feet.

#1 Best Support - Tread Labs Stride Insole

  • THE BEST support to prevent/cure Plantar Fasciitis.
  • Lifetime Guaranteed Arch Support.
  • Replaceable Top-Cover
  • Free shipping both ways.

Read Why Stride Insoles are the Best


The cause of a high instep can either be acquired or passed down from a parent. In some cases, there are underlying conditions, such as neuromuscular, orthopedic, or neurological issues that further complicate the case. Since plantar tension is present in a high instep, many people will also experience a shortened Achilles tendon, a contracted plantar fascia, and muscle weakness.

How to Tell if You Have a High Instep

The easiest way to tell if you have a high instep is to do the wet test. This can be done outside on cement or inside on a dark paper towel. The first thing to do is get your feet wet. If you are doing this outside, stepping in a puddle of water will do. If you are doing it inside, step in a shallow pan filled with water. Step out of the water and place your feet firmly on the group or paper towel, depending where you are. Step off and take a look at the marks your feet have left behind. If your footprint shoes only a little or no contact on the outside edge of your foot, then you have a high instep. Another indication you have a high arch is that you see only the ball and heels of your feet.

How Does it Affect Your Running?

Those with a high instep normally underpronate (supinate), which means your foot does not roll inward like it should. When you move through your gait, your foot should roll somewhat inwards to help absorb shock as you move. When it doesn’t do this, the impact is absorbed in the outside of the foot and your feet can become painful. Most of the time, the pain is felt in the last few toes and the outside of the foot because that is where the most pressure is placed during your push-off.

Injuries a High Instep can Cause

A high instep can cause a number of injuries due to the mechanics of your feet. Some of the most common injuries include Plantar Fasciitis, Achilles tendinitis, and iliotibial band syndrome. All of these conditions can be extremely painful and can take a while to heal. Besides injuries, having a high instep can cause metatarsal compression, which can be painful as well. This condition can cause inflammation in the joints between the bones in your toes. It is a painful disorder that gets worse while you are standing on your feet or pushing off while walking or running.

How to Choose the Right Shoes for a High Instep

High arch feet require shoes that have a good amount of cushioning, but do not require much arch support. The arch support the shoe does provide should not limit the natural motion of your feet. This can be tricky because you want some arch support that allows your feet to move naturally, but not enough that it causes your feet to become stiff and limits the motion. This may take some trial and error if you have not worn these types of shoes before. Every person is different so it is important to find what works for your feet.

The Best Shoes for a High Instep

The best shoes for a high instep are ones that are comfortable on your feet and do not give you pain after wearing them for long periods of time. The following is a guide to the best shoes on the market for a high instep. Some of them offer a little arch support while others offer none at all. It is important to find the right shoes for your feet so you can have a more comfortable running experience.

Newton Running Gravity V

The Newton Running Gravity V shoe is a neutral shoe that is designed to run on the road. It is comfortable along with being lightweight. This version of the shoe has mesh metatarsal panels that stretch four different ways so your toes will be comfortable.

Features

The outsole of the shoe features super high abrasion rubber compound to give the shoe extra durability. The midsole of the shoes features cushioning the full length of your feet while still allowing flexibility. It also has Newton’s Action/Reaction Technology to absorb more impact and give you a better push-off to increase your performance. The upper of the shoe is ventilated to allow your feet to breath. Another nice feature is the 360 degree reflexive markings so you are more likely to be noticed in the dark.

Why They are Worth It

The Gravity V are worth it for long distance runs, up tempo runs, as well as a daily training shoe. They have a good amount of cushioning while still allowing for flexibility. The shoes will keep you comfortable no matter how far you run on the road.

What People are Saying

Our research found that people who wear these on a regular basis say they are durable and light. Some have noted they are stiff right out of the box and do take a little time to break in, but after that they fit perfectly. People also note that they are fast shoes for long distance running.

ALSO READ:  Best Shoes for Marathon Runners

Pros:  Cushioning, flexibility, upper stretch panels

Cons:  Can take some time to break in

Brooks PureCadence 5

For Men

Brooks Men's PureCadence 5 Green Gecko/Electric Brooks Blue/Black Sneaker 9 D (M)

Men’s Brooks PureCadence 5

For Women

Brooks Womens PureCadence 5 Diva Pink/Anthracite/Bluefish Sneaker (7)


 Women’s Brooks PureCadence 5

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The Brooks PureCadence 5 are comfortable and have a rounded heel for a more efficient run. The toe box is wider so you will get a natural toe spread. These shoes are also designed to be responsive so you will have more spring to your step that will allow you to go further. The shoes also come in a variety of nice colors that are range from bright to some that are more toned down.

Features

The outsole of the shoe has a dual toe-flex so you get more balance on your toe-off. The midsole features BioMoGo DNA for a good amount of cushioning, shock absorption, and a responsive feel during your run. The guide rails help you move through your gait for a smoother run. The upper features a 3D fit print that designed to be secure around your feet with good flexibility.

Why They are Worth It

These shoes are perfect if you want to take some time off your run but still need a little stability. They are considered a lightweight stability shoe and have a good amount of cushioning in them. The Pure Cadence 5 are comfortable to wear in almost any weather.

What People are Saying

Through our research, we found that people who wear these shoes on a regular basis say they are extremely comfortable and they love them. Most people noted that these shoes do have a break-in period, so that is something to keep in mind if you are gearing up for a big race. These also do run small, so keep that in mind when choosing a size.

Pros:  Flexible, comfortable, good amount of cushioning

Cons:  Break-in period, run small

Asics Gel Cumulus 18

For Men

ASICS Men's Gel-Cumulus 18 Running Shoe, White/Silver/Black, 11 M US

Men’s Asics Gel Cumulus 18

For Women

ASICS Women's Gel-Cumulus 18 Running Shoe, Indigo Blue/Silver/Pink Glow, 8.5 M US


 Women’s Asics Gel Cumulus 18

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The Asics Gel Cumulus 18 are good shoes that are designed to be used as a daily trainer on the road. These shoes are well cushioned and have a little bit of arch support without getting in the way of your natural stride. The shoes are breathable and comfortable so you will experience a great run.

Features

The outsole of these shoes feature vertical flex grooves as well as horizontal grooves so you get a good amount of flexibility. The shoes are durable as well because they use AHAR+ rubber as well as a soft blown rubber. The midsole of the shoe features FluidRide technology, so you will get responsiveness as well as cushioning. The full-length of the shoe features foam to take care of the landing and toe-off. The upper of the shoe is made of breathable mesh with welded overlays. It is seamless, so there is less of a chance you will get blisters.

Why They are Worth It

The Cumulus 18 shoes are worth it because they are lightweight and can handle low mileage to long distance runs. There is some arch support in this shoe, which is good if you need a little but you don’t want to overdo it with a stability shoe. These shoes have lots of cushioning to ensure your entire run is comfortable from beginning to end.

What People are Saying

People who wear these shoes on a regular basis say they are comfortable and help relieve pain. Users have taken these shoes on both long runs and shorts run and say they take away discomfort no matter how far they go. Most people do note these shoes do run small, so that is something to keep in mind. There is also a bit of a break-in period with these shoes as well. Overall, people really like these shoes and recommend wearing them casually before running in them.

Pros:  Lightweight, cushioning, a little arch support

Cons:  Run small, break-in period

Saucony Ride 9

For Men

Saucony Men's Ride 9 Running Shoe, Grey/Blue/Orange, 11 M US

Men’s Saucony Ride 9

For Women

Saucony Women's Ride 9 Running Shoe, Navy/Blue/Pink, 8.5 M US


 Women’s Saucony Ride 9

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The Saucony Ride 9 is a light, neutral running shoe that is designed to be used on the road. The shoe gives you a smooth transition through your gait as well as a good amount of cushioning. A large benefit to this shoe is it comes in narrow and wide sizes. Furthermore, this shoe can handle anything above 10Ks, so it is a solid high mileage shoe.

Features

The outsole of the shoe is made with iBR+ blown rubber, which is located in the forefoot and midfoot so you get optimal traction. The midsole is made with Everun technology so you get a responsive ride. The shoe also has a sock liner to give you even more cushioning in the forefoot, midfoot, and heel of the shoe. The upper of the shoe is covered in breathable mesh that has FlexFilm overlays so your feet stay securely in place.

Why They are Worth It

The Ride 9 are a flexible, responsive, and comfortable shoe to wear for short or long runs. They can be used for tempo runs or long marathons because of their versatility. These are a good all-around shoe.

What People are Saying

Our research into what people are saying about these shoes found that they are comfortable and do not have a break in period. Some people said their podiatrists recommended these shoes and they have a good amount of room in the toe box. Others did not that the sizing was a bit small, so that is something to keep in mind when purchasing these shoes. Overall, people were very happy with the way these fit and felt during their runs.

ALSO READ:  From the Couch to the Half Marathon: How to Get Started Training

Pros:  Smooth transition, full-length cushioning, versatile

Cons:  Sizing issues

Nike Air Zoom Pegasus 33

For Men

Nike Mens Air Zoom Pegasus 33 Wolf Grey/Black/Dark Grey Running Shoe 10.5 Me...

Men’s Nike Air Zoom Pegasus 33

For Women

Nike Women's Air Zoom Pegasus 33 Purple Smoke/White Running Shoe 10 Women US


 Women’s Nike Air Zoom Pegasus 33

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The Nike Air Zoom Pegasus 33 is a neutral shoe that is designed for road running. They are comfortable to wear while still giving you a secure hold on your feet. Whether you are looking to run long miles or run faster, these shoes can handle what you throw at them.

Features

The outsoles of the Pegasus 33 have hexagonal lugs that run the entire length of the shoe. These increase your traction as well as offer more durability for the long runs. The midsole features Cushlon foam that runs from the rearfoot to the forefoot. This allows for a smoother transition and shock absorption. The heel of the shoe features Zoom Air Units, which give you increased responsiveness. The upper of the shoe repels water on the outside and also has a bootie on the inside that is water resistant. This is a nice feature as you will no longer have to worry about what type of weather you run in.

Why They are Worth It

If you are looking for a water resistant, comfortable, versatile shoe, then these are a good choice. They come with excellent durability and traction and are one of the top running shoes every year. Furthermore, Nike keeps improving these shoes every year to keep you coming back.

What People are Saying

Through our research, we found that people who wear these shoes on a regular basis say they fit comfortably, are long lasting, and love the way they look. Some people did say they run narrow, so that is something to keep in mind when purchasing online. Overall, people say these are great running shoes that come at a reasonable price.

Pros:  Water resistant, shock absorption, smooth transition

Cons:  Run narrow

Brooks Ghost 9

For Men

Brooks Men's Ghost 9 Anthracite/Electric Brooks Blue/Lime Punch Sneaker 10.5 D (M)

Men’s Brooks Ghost 9

For Women

Brooks Women's Ghost 9 Purple Cactus Flower/Diva Pink/Patriot Blue Running shoes - 8 B(M) US


 Women’s Brooks Ghost 9

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The Brooks Ghost 9 are a neural daily running shoe designed for the road. They are extremely comfortable to wear and have a good amount of cushioning. Furthermore, they are lightweight while still having some responsiveness. These do have a little bit of arch support, which is something to keep in mind when making your final decision.

Features

The outsole of the Ghost 9 features Omega Flex grooves, which gives you a smooth toe-off while keeping the shoe flexible. The midsole of the shoe features BioMoGo DNA to give responsive cushioning to the entire length of the shoe. This will give you a smooth transition and a good amount of cushioning. Furthermore, the shoe has a full-length crash pad so you will not experience break down during high mileage runs. The upper of the shoe is a seamless open mesh so your feet can breathe.

Why They are Worth It

The Ghost 9 shoes are perfect for long distance runs or more up tempo training. They can handle being used very day while still holding up their cushioning. The shoes have some arch support, but are still considered a neutral trainer.

What People are Saying

Our research into what people are saying about these shoes show that those who wear them on a regular basis say they are extremely comfortable and work great for running. Most people who wear these shoes do so for running and say they can handle long runs. Some did note that these have a narrower toe box, especially when compared to the previous version, so that is something to keep in mind.

Pros:  Comfortable, smooth transition, full-length crash pad

Cons:  Narrow toe box

Mizuno Wave Rider 20

For Men

Mizuno Men's Wave Rider 20 Gtx Running Shoe, Green Flash/Clownfish, 10 D US

Men’s Mizuno Wave Rider 20

For Women

Mizuno Women's Wave Rider 20 Running Shoe, Gunmetal/Fuchsia Purple, 8.5 B US


 Women’s Mizuno Wave Rider 20

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The Mizuno Wave Rider 20 is a neutral daily running shoe designed to be used on the road. It is lightweight and can be used for many types of activities besides running. The Wave Rider 20 has a breathable upper, so when you do wear it for long periods of time, your feet will stay comfortable and dry.

Features

The outsole of this shoe is made of durable rubber and that is responsive. This gives you a good amount of cushioning while keeping the shoe flexible. The midsole of the Wave Rider 20 has U4icX foam technology that keeps is from breaking down during long runs. Furthermore, the U4icX gives the shoe a responsive feel so you will notice some bounce as you move through your steps, which also adds a good amount of cushioning. The midsole also features an Ortholite Sock Liner for extra cushioning along with antimicrobial components.

Why They are Worth It

These shoe are worth it if you are looking for something that is versatile, durable, and comfortable to wear. They are a popular shoe that are even better than the ones that came before it.

What People are Saying

People who wear these shoes on a regular basis say they are comfortable, lightweight, and not bulky. Furthermore, people like how responsive they are while feeling soft. Those who suffer from Plantar Fasciitis say these shoes helped relieve their pain. Some did note that these were a little stiffer than the previous version, but it did not impact their running.

Pros:  Versatile, flexible, cushioning

Cons:  Can be somewhat stiff

Asics Gel Nimbus 19

For Men

ASICS Men's Gel-Nimbus 19 Running Shoe, Carbon/White/Silver, 11.5 M US

Men’s Asics Gel Nimbus 19

For Women

ASICS Women's Gel-Nimbus 19 Running Shoe, Carbon/White/Flash Coral, 8 M US


 Women’s Asics Gel Nimbus 19

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The Asics Gel Nimbus 19 are a neutral running shoe designed for daily use on the road.  They are comfortable to wear and give you a good amount of cushioning. They do offer a little bit of stability, so that is nice if you are looking for something between a neutral and stability shoe. Male and female versions of the shoe have gender specific cushioning to give you the right amount of cushioning for your body.

ALSO READ:  Brooks Transcend 4 Review

Features

The outsole of the Nimbus 19 is made with High-Abrasion Rubber on the heel and DuraSponge on the forefoot. Together, these create a durable and responsive outsole. The midsole of the shoe features FlyFoam technology, which gives you adaptive cushioning. The shoes are still lightweight while being responsive because of this technology. The Gel cushioning system is also present in this shoe, which runs the full-length of the foot. The upper is made of seamless breathable mesh to keep you dry and cut down on irritability during your workout.

Why They are Worth It

The Nimbus 19 are worth it because Asics keeps improving upon the design year after year, and this model is no exception. These are responsive shoes that will protect your feet from the harsh impact of the ground. They have a little arch support for those who do not need a stability shoe but want to remain on the neutral side of shoes.

What People are Saying

Our research into what people are saying about these shoes found that people like the traction and the durability of these shoes. Some said the foam held up better than the previous versions and has good cushioning. Others have noted that these run narrower and shorter than the previous versions. Many people did have issues with the tighter fit, so that is something to keep in mind when your order a pair.

Pros:  Cushioning, responsive, durable

Cons:  Narrow, tight, short

Nike Free RN Distance

For Men

Nike Men's Free RN Distance Running Shoe (Sz. 9.5) Pure Platinum, Ocean Fog

Men’s Nike Free RN Distance

For Women

Nike Womens Free Rn Distance Wolf Grey/Dark Grey/Pink Blast Running Shoe 8.5 Women US


 Women’s Nike Free RN Distance

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The Nike Free Run Distance is a neutral shoe designed to be used for competitions or daily training on the road. It is extremely lightweight and comfortable. Furthermore, the shoe is flexible so you can move through your gait easily. 

Features

The outsole of the Free RN Distance is made of BRS 1000 carbon rubber, which gives you exceptional traction. Flex grooves are also present in the outsole to allow you to move naturally. The midsole features the IU002 carrier system, which is responsive, cushioning, and flexible. This helps you increase your performance without causing strain. The upper of the shoe is made of one layer that is circular knitted, so it is breathable while keeping your feet in place. 

Why They are Worth It

The Nike Free RN Distance are worth it because of their increased flexibility and enhanced cushioning. They are extremely comfortable to wear and allow you to run long distances without any problems.

What People are Saying

Through our research, we found that people who wear these on a regular basis say these are great for running as well as cross training. Most people note how comfortable they are to wear and how lightweight they feel on their feet. Some did say they did not like the narrow toe area and the width was overall too narrow as well. Overall, most people say they are great for running or wearing on hard surfaces during work.

Pros:  Flexible, lightweight, comfortable

Cons:  Narrow in width and in toe box

Merrell Bare Access 4

For Men

Merrell Men's Bare Access 4 Trail Running Shoe, Black/Dark Grey, 12 M US

Men’s Merrell Bare Access 4

For Women

Merrell Women's Bare Access Arc 4 Trail Running Shoe, Black/Aventurine, 8.5 M US


 Women’s Merrell Bare Access 4

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The Merrell Bare Access shoes are neutral support for use in competition on the road. The shoes have M Select Fresh, which keep away odor-causing bacteria so your feet will still feel and smell fresh even after long runs. These shoes are very lightweight, which can help you take time off your run and help you go further. 

Features

The outsole of the shoe has the Bare Access Outsole and rubber foundation for protection and durability. The midsole features CMEVA that doesn’t break down during long runs. The midsole will stay cushioned, but still allow you to feel some of the surface you are running on. The upper of the shoe is made with synthetic leather and air mesh to create a supportive and breathable upper. 

Why They are Worth It


 The #1 Best Insoles for Foot Pain

If you have plantar fasciitis, high arches, flat feet, or other foot support issues, but would rather not purchase a new pair of shoes – add the Tread Labs Stride Insole to your existing shoes. The Stride Insole is biomechanically designed to support your arch and cure/prevent plantar fasciitis. Simply remove the factory insole from your favorite shoes and replace it with the Stride. The Stride comes in four different arch heights for each foot size, offers a lifetime guaranteed arch support and has a removable top cover. Take the Tread Labs Fit Quiz now and get THE BEST possible support for your feet.

#1 Best Support - Tread Labs Stride Insole

  • THE BEST support to prevent/cure Plantar Fasciitis.
  • Lifetime Guaranteed Arch Support.
  • Replaceable Top-Cover
  • Free shipping both ways.

Read Why Stride Insoles are the Best


The Merrell Bare Access are a neutral shoe that are more on the minimalist side. If you are looking to head into the minimalist shoes, this is good place to start. The shoe is lightweight and stays comfortable during long runs. 

What People are Saying

People who wear these shoes on a regular basis say they are comfortable to wear during running and workouts. Some note that they are not as durable because the inner sole wears out pretty fast. Overall, people said they would recommend them and did not have any sizing issues. 

Pros:  Lightweight, cushioning, breathable 

Cons:  Durability issues

Conclusion            

Once you buy the right shoe for your high instep, you will notice a decrease in the amount of pain and an increase in the mileage you can run. The right shoes for your feet can change the way you feel about running one more mile or finishing that 10K. This guide is designed to give you an overall look at the best shoes for high insteps. Go through and find the ones that will work for your feet.

2017-03-26T09:59:47+00:00

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