Do you have high arches? Do you run on the outer edges of your feet? Are you experiencing shin splints or plantar fasciitis?

If you answered YES to any of these questions, then there is a good chance you supinate. And if supination is causing you pain, then there is an even greater chance you are running in the wrong shoe.

The fact is that 85% of runners are using the wrong shoe. I know, a pretty scary number. But here’s the kicker: 65-85% of runners become injured each year. My guess…the similarity in these numbers is no coincidence.

But here’s the good news: if you find the right pair of running shoes, you can then prevent injury and pain. Being pain-free will allow you to run faster and further without interference.

So, what is supination exactly anyway? Read on for an explanation.

What Is Supination?

Simply put, supination is when your foot rolls outwards as you run. Another name for supination is underpronation. It’s the opposite of overpronation. When you overpronate, your foot turns inwards when you run.

Supination wouldn’t necessarily be a problem if you weren’t a runner. Running on the outer edges of your foot for too long can be detrimental to your legs. Enough uneven wear and tear as a runner and you can count on injury. Runners knee, shin splints, and plantar fasciitis are only the start.

It’s important to understand that supination isn’t some plague or magical curse. It can be supported and corrected. Fortunately, most pain and injury are preventable and even reversible through the right running shoes. But it must be the right running shoe for YOU.

Buying a running shoe for your underpronation can be one of the best decisions of your life.

Here’s what I can tell you from experience–the moment you find the right shoe is the EXACT moment you become a runner with no limitations.  That’s because you can now run without worrying. No more self-created injuries lingering in the back of your mind. No more overuse injury from wearing the wrong shoe. No more excuses. It’s just you, the road, and the miles ahead.

So, you may be thinking, “That’s great and all but how do I know If I definitely supinate?“

And that’s an excellent question. Let’s answer it. Read on for some vital signs that you have a supination problem.

As you can see, pain from supination is evident. And if you ignore the pain, it will only grow worse. But if you find the right shoe for YOU and your footstrike, the pain has a great chance to go away. Next, read on for the benefits of choosing the right running shoe for YOU.

What to Look for In Running Shoes If You Supinate

Choosing the right running shoe is not always an easy task. There are so many options and companies to choose from. It becomes easy to lose yourself in the details. But if you follow this guide, you will be well on your way to finding a shoe that supports your underpronation.

So, let’s keep moving forward through this guide. I will now explain what to look for in running shoes if you supinate. Let’s discuss support, cushion, flexibility, the manufacturer, and user reviews.

• Support

Most running shoe companies separate their shoes into three categories. The categories are overpronation, neutral, and supination. Here is a very brief explanation of each…

Overpronation occurs when your foot rolls inwards throughout your gait cycle. This puts the majority of your body weight on the INSIDE of your feet. It causes an unbalanced stride. Typically, runners with flat feet suffer from overpronation.

Supination occurs when your foot rolls outwards throughout your gait cycle. This puts the majority of your body weight on the OUTSIDE of your feet. This too causes an unbalanced stride. Typically, runners with high arches suffer from supination.

A neutral footstrike is between the two and is an ideal foot strike for runners. It’s the most desirable because it promotes a balanced stride.

Here’s the point: look for a running shoe that is categorized as a supination, neutral-to-supination, or mid-to-high arches.

Yes, some supination shoes are categorized as both neutral and supination. The category you choose is typically based on your arch size (low, middle, high).

So, if you have super high arches, I’d recommend trying a full-out supination shoe. And if you have medium arches, then you can probably get away with a neutral running shoe. But this is not standard. We all have different shaped feet. You will have to be the final judge.

• Cushion

One of the most significant challenges a runner faces who underpronates is shock absorption. They experience super high levels of shock that has the potential to wreak havoc on their lower legs.

Why does this extra shock occur?

Well, when you run on the outer section of your foot, you rely entirely on your ankle and a few toes to absorb most of the shock. As you can imagine, this can easily cause foot, ankle, and lower leg pain.  If left untreated for long enough then injuries will develop.

That’s where extra cushion comes in. The more cushion in your running shoe, the more it will absorb shock. The extra shock absorption provides more relief to your feet, ankles, and legs. And as you probably know, the less pain when you run, the better.

What sounds better? Feeling like you are running barefoot on cement or a gymnastic spring floor? If I’m running long distances, then I’ll take the latter every time. Actually…if I’m running at all, I’ll take the spring floor.

So, if you supinate, find a shoe that has extra cushion. Make sure there is extra cushion in the midsole and along the outside of the shoe. Your feet will be happy you did.

• Flexibility

Finding a “supination” running shoe with extra cushion is most essential. However, you want it to be flexible too. A flexible shoe helps evenly distribute impact. This helps spread the shock out to your whole foot instead of just the outer edges.

• Manufacturer

Simply put, make sure you buy a quality shoe from a quality company. Your shoes are the most valuable investment you can make in your running career. Here is NOT where you want to cut corners. Be smart and make the investment.

When I stopped looking at the sale rack and focused solely on finding the right shoe for ME is when I became a real distance runner. Here is when I ran my first marathon. The difference is unexplainable, and most importantly, you prevent injury. Give yourself an opportunity at greatness. Don’t limit yourself through unnecessary resistance like wearing the wrong shoe.

When you have the right running shoe for YOU, it will even make up for poor form as you practice improving it.

Companies like Brooks, New Balance, Nike, ASICS, Mizuno, Saucony and Hoka One One are quality companies. I’d stick with one of them.

• Reviews

Lastly, take a look at customer reviews. Look for reviews written by people with supination and/or high arches. Read about their experience. Read the good and the bad. This type of information is priceless. It will bring confidence to your purchase.

As you may know already, Amazon is one of the best places for reviews. I recommend checking there for customer feedback.

So, now that you know what to look for in a supination running shoe, let’s pick one out. Read on for the 10 best running shoes for supination in 2019.

Reviews for the Top 10 Best Running Shoes for Supination

Below are the reviews for the top 10 best running shoes for supination in 2019. Go through each, read the pros and cons, and find the best shoe for you and your running style.

1. Brooks Ghost 11 – Best Choice for High Arches

The Brooks Ghost 11 is the top choice for runners who supinate (underpronate). This running shoe has just about everything that a supinating runner needs. First, it’s a comfortable shoe. There’s an explosion of cushion through its Brooks signature DNA LOFT and BioMoGoDNA technology. Being a bilateral cushion system, this shoe is designed to absorb shock without losing responsiveness. For example, it’s similar to running on a gymnastic spring floor instead of comfy pillows. Sure, pillows are soft, but there’s no bounce back.

Also, this running shoe is super stable, and it’s designed for runners with medium to high arches. And being that runner’s with high arches tend to underpronate, this shoe will help. Users love it for its soft and secure fit.

2. New Balance Fresh Foam 1080v7 – Best Choice for Durability

Overall, new balance makes a durable shoe that gets the job done. That’s why I love New Balance. There are no surprises. You get what you pay for. And the New Balance Fresh Foam 1090v7 is no different. It’s a durable shoe built to last for mid-arch feet. Whether it’s through its flex groove outsole or the fresh foam midsole, this running shoe provides and reliable and cushioned ride. Available in narrow, standard, wide, and x-wide, it covers a wide range of foot sizes. It’s users praise it for the overall lifespan.

3. Hoka One One Clifton 5 – Best Choice for Speed

The Hoka One One Clifton 5 is best known for its light and fast, yet cushioned ride. Not a lot of companies have designed a shoe that’s both stable and cushioned but light and fast. However, Hoka One One does it well. So, well, in fact, that this shoe has won an award! It comes packed with an overload of midsole foam along with an adaptive forefoot. The extra cushion provides better shock absorption–a top benefit for those who supinate. Its users praise this shoe for its improved upper mesh design. Some people say running a Hoka One One shoe is like running on clouds. Okay…so no one can run on a cloud to know what running on a cloud actually feels like…but you get the point!

4. ASICS Gel Nimbus 20 – Best Choice for High Arches

This shoe, in my opinion, is ASICS best running shoe for supination. And being that ASICS is one of the best running shoe companies in the world, you could then say that the ASICS Gel Nimbus 20’s are one of the best supination running shoes in the world.

Designed for high arches, this shoe has many benefits for runners who underpronate. It’s designed with an external heel clutching system, rearfoot & forefoot gel, flytefoam midsole technology, and a fluidfit upper. Simply put, this shoe provides support and cushion from heel to toe. No wonder it’s one of the most popular running shoes out. Its users love this shoe for its improved fit from its last version.

5. Mizuno Wave Rider 22 – Best Choice for a Soft and Cushioned Ride

The Mizuno Wave Rider 22 is soft…like SUPER soft. No wonder runners who underpronate flock to this running shoe. It’s comfort mainly stems from its signature Mizuno cloudwave technology.

Here’s how Mizuno explains its wave technology…

” Inspired by nature, the Wave plate disperses energy from impact to a broader area providing a stable and smooth front ride.”

This shoe also provides superior guidance, and you will notice a springy underfoot. Then add in its U4ic technology on the midsole and heel, and you get a durable and lightweight shoe. Its users love this shoe for its wave technology. Some say, “it’s one of a kind.”

6. Brooks Glycerin 16 – Best Choice for Marathon Running

If you have medium-to-high arches, tend to underpronate, and enjoy running on the road, then consider giving the Brooks Glycerin 16’s a try. Unlike other running shoes, this shoe provides a “luxurious feeling underfoot.”  And even with “luxurious” comfort, it doesn’t lose much responsiveness at all.  Now, don’t let the word “luxurious” throw you off. Running takes hard work and dedication, and you much push against resistance to grow. However, why not add a little extra comfort along the way?

Most of its comfort comes from the DNA Loft transition zone. That’s Brooks branded technology. But you know what? Do you know what I found most unique about this shoe? Brooks incorporates what they call an “IDEAL pressure zone.” This is a game changer.

What does IDEAL pressure zone mean? Well, have you ever finished a run with hot spots? You know, those red, painful marks on your foot? Believe it or not, that’s from an unbalance pressure build up in one spot.  I know them well. Personally, I tend to get them on top of my foot after running a marathon or a similar distance. Well, what the IDEAL pressure zones will do is disperse impact away from your body. This provides a much more balanced and smoother ride…with less painful hot spots! Its users love this running shoe for its breathability and excellent flexibility.

7. Saucony Triumph ISO 4 – Best Choice for Mid-Arches

When you run with the Saucony Triumph ISO 4, your feet feel ALIVE. I say this because they are designed with what Saucony calls “EVERUN Technology.” The entire focus of this technology is to provide enhanced energy return and continuous cushioning. They promise this through the whole gait cycle. Ever run with a shoe that makes you feel slow? Like your energy is being drained away with each step? Well, this energy drain is what Saucony attempt to prevent with this shoe. The result: excellent responsiveness and superior comfort.

My favorite feature is its ISOfit lacing system. This system allows the shoe to adapt to your motion and shape while running. In turn, you get the signature Saucony ride. Its users love this shoe for its forefoot cushioning and excellent grip.

8. Asics Gel-Cumulus 19 – Best Choice for Those Who Heel Strike

Anytime you see the word “GEL” in the name of an ASICS shoe you can be confident it contains excellent cushion. And the ASICS Gel-Cumulus 19 is no different. Packed with the ASIC signature GEL technology, this shoe can absorb some severe shock. In addition, now when your foot strikes the ground the force spreads out evenly. That means fewer pressure spots during your run.

This shoe is ideal for those who underpronate. Especially those who suffer from pain on the outer edges of their feet.  It compensates for your uneven footstrike. Trust me, your knees and feet will be grateful you are wearing this shoe. That is, if you have high arches and supinate when you run. It’s also super supportive. ASICS uses its GUIDANCE LINE Midsole Technology with vertical flex grooves to offer a guided stride. So, if your feet roll to the outside, this shoe will help center them. Its users praise it for the relief it’s brought to their lower legs and feet.

9. Nike Zoom Vomero 13 – Best Choice for Running Further Distances

The Nike Zoom Vomero 13 is designed for serious runners. And when I say serious, I don’t mean experienced. Beginners AND experienced runners will benefit from this shoe. But if you are someone who wants to work upwards from a 5k to a marathon, then you can put your trust in it. Mainly because it’s Nike and it provides incredible support.

Nike is great for that…providing support, that is, a shoe you can count on. I ran my first marathon in a pair of Nikes, they were a game changer for me.  Well, this shoe, in particular, keeps your foot secure through its Flywire cables. It’s also extra responsive because of its Air cushioning system.

Anytime you see “Nike Zoom” you know it’s a shoe that can take you on those long miles. As I mentioned earlier, you need to find a running shoe for you. So, this shoe is not the best choice for EVERY runner. But if you have mid-to-high arches, it may be worth a spin. Its users love it for its fashionable Nike design. They also rave about its excellent support and comfort.

10. Adidas Ultra Boost – Best Choice for Part-Time Runners who CrossTrain

If you want a neutral running shoe that’s also designed for cross-training, then you should definitely consider the Adidas Ultra Boost. Use them for a weekend jog, a morning at the gym, or even during your next fitness class. Sure, it’s a great running shoe but it’s ideal for an all-around fitness enthusiast. What runner’s like best is how it’s packed with an extraordinary level of energized cushion. A few other benefits are its lightweight feel, reliable traction, and superior flexibility. Its users love the fact they can be worn outside of running as well. Adidas has a signature style that goes well with fitness clothes and casual clothes alike.

Conclusion

Congratulations! You have finished this guide, and you are now ready to take your running to the next level.

Now that you have the right running shoe for supination, it’s time to run.

REMEMBER: Give your body time to adapt to your new running shoe. Take it slow. Do not go out the gate too fast. As you run, little by little your body will adjust, and soon enough, nothing will hold you back. Especially your underpronation!

The first time I experienced knee pain as a runner was confusing. On the one hand, I thought I should push through the pain because “no pain no gain”…right? But on the other hand, the more I ran, the WORSE my knee felt.

In my gut, I knew something was wrong. But as a beginner, I had NO IDEA what running injuries actually were. I didn’t understand that my approach to running was causing the injury. It was not due to running itself.

You see, statistics show 60-80% of runners get injured every year. Those numbers represent anything from a minor nuisance to a running ending injury. But regardless of the severity, the simple fact is that a majority of runners develop an injury each year. And some injuries are more common than others.

Here’s the thing – it’s critical to change the way you view running injuries. Understand that if you experience pain while running, then you are the one causing it.

This understanding can be discouraging, but it does not have to be. I say this because if you are the one causing the injury, then you are the one who can cure it. And all it takes is a few simple adjustments in your approach.

That’s where I come in. Keep reading and learn the adjustments you need to make. First I will break down running injuries by category. Next, I will explain what causes running injuries. You will then receive a breakdown of the 5 most common running injuries. And finally, I will end with 12 tips you can use TODAY to both treat and prevent running injuries.

Sound like some information worth reading?

Great! Let’s get started. Let’s discuss the two main categories of running injuries.

The Two Categories of Running Injuries

Running injuries can be frustrating. With different pains shooting from different parts of your body, it’s sometimes difficult to determine the specific injury you have.

Also, running injuries can seem one of a kind. Like it’s unique to your circumstances. But the truth is running injuries are common. You can sum them up in two categories: acute or chronic. Keep reading as I explain both.

What Causes Overuse Running Injuries?

The reason why you develop overuse running injuries can seem like a mystery. Especially if you are new to running. But the truth is…it’s not. There are only a few reasons why you are experiencing an overuse injury.  Here are the three main reasons…

1. The Wrong Shoes

Yes, believe it or not, wearing the wrong shoes cause injury. That’s why the further or longer you run the worse your injury becomes.

Think about it. Let’s say you have flat feet which cause you to overpronate. Naturally, your foot will excessively roll inwards. In this case, it’s ideal to buy a shoe made for overpronation.

A supportive shoe designed for overpronation will come with an inner support system. This support will evenly distribute impact when your feet strike the ground.

With extra support, you are no longer running on the inside of your feet. Your body weight is no longer unbalanced while running. You are now running evenly thus preventing injury.

But let’s say you unknowingly buy a shoe designed for supination with flat feet. This becomes a HUGE problem because a supination shoe supports runners with high arches. And runner’s feet with high arches typically roll outwards when their foot strikes the ground.

Could you imagine what this type of support could do for a runner with flat feet? That is, putting support on the outside of the shoe causing a further degree of pronation?

It will WREAK HAVOC on your lower legs!

Runner’s knee and plantar fasciitis is only the start. Now the more you run, the more injured you become.

The problem for most beginner runners is they have no idea shoes can cause injuries. And worse, if you are entirely new to running, then you may think the pain is normal.

That’s why it is CRITICAL to buy a shoe that matches your footstrike. You will thank yourself in the long run.

2. Poor Technique

The second most common cause of overuse running injuries is poor technique. Most runners tend to lean back and heel strike. But if running is “controlled falling,” then heel striking is like applying a set of brakes. Each time your heel strikes the ground, it sends a powerful shock straight to your lower legs and knees.  And in running your foot strikes the ground A LOT.

Here is where most knee problems develop.

Heel striking can lead to injury FAST. Yes, most shoes come with cushioned heels just for this reason, but it’s essential to work on a proper form. This will help ensure an injury-free experience.

Poor form throws your body off balance. Bending at the waist, feet pointing outwards, and heel striking are all examples of bad form. Run like this and the possibility of injury increases drastically.

So what can you do to fix your running form starting TODAY?

Here are 5 simple tricks you can apply right NOW…

• Lean forward
• Land mid-foot
• Keep feet straight
• Take short strides
• Relax your body

Follow these tips, and you are off to a great start. There’s plenty of videos available online providing instructions on each. Practice one at a time and do not rush. Do this, and you can watch your injuries begin to dissolve.

3. Too Much Running Too Soon

As beginners, we are excited to run. And as experts, we are hungry to succeed. We want to progress, and we want to do it fast. But here’s the problem: it takes time for your body to stress, adapt, and grow.

Consider this: if you just run, run, and run then you are only experiencing stress, stress, and stress. You are allowing no time for recovery. Enough repetitive stress without time to heal can lead to injury. And it does so for both beginner and expert runners.

If you remember anything remember this: you do not gain endurance while running, you gain endurance while recovering.

As a beginner, I recommend not running more than 3 days per week. There are plenty of training programs that support this. Even as an advanced runner myself, I don’t run more than 3 days per week. And that’s one of the reasons I race incredibly long distances over and over again.

By running less often, I stay injury free.

It takes patience to master long distance running…so take your time.

The 5 Most Common Running Injuries

Now that you understand what causes running injuries let’s discuss them individually. Read on for the 5 most common running injuries.

1. Patellofemoral Stress Syndrome (PFSS)

Also known as runner’s knee, PFSS occurs when there is damage to the tissue of the kneecap. Typically, the damage occurs behind the kneecap. It can range anywhere from a minor irritation to a full-fledged painful experience.

When it comes to running with patellofemoral stress syndrome, you typically experience the most pain at the beginning of your run. But as your body warms up the pain fades away.  Then each run after will become more painful.

Runner’s knee can also create pain in the morning when you first get out of bed. It’s the most common running injury there is, and it can last the longest.

2. Iliotibial Band Syndrome (ITBS)

Also known as IT band syndrome, ITBS is a chronic injury of the knee. The IT Band refers to a long tendon that runs down the length of the thigh attaching below the knee. Unlike runner’s knee where the pain is inside the kneecap, ITBS creates pain on the side of the knee. The pain is usually above where the knee bends. IT band syndrome can become too painful to run through. It can prevent you from fully extending your knee thus preventing you from running. It’s not as common as runner’s knee but still affects up to 12% of ALL runners.

3. Shin Splints

When you experience pain on the front of your lower leg, chances are its shin splints.  Unlike other injuries, you can typically still run with shin splints. Using athletic tape will help. But if the pain consists it may require a doctor’s visit. Push it too far, and you could end up with a fractured shin bone. So be cautious.

4. Achilles Tendonitis

Simply put, achilles tendonitis is an overuse injury of the achilles tendon. The achilles tendon is a tissue band that connects the heel bone to the calf muscles. Like most common running injuries, achilles tendonitis typically develops from running too much too soon. Remember, a healthy runner is one that progresses slowly. They allow their body to adapt and grow gradually.

5. Plantar Fasciitis

Plantar fasciitis is the most common foot injury for runners. The pain you experience from plantar fasciitis is usually found at the arch or heel. The injury develops from damaging your plantar fascia. The plantar fascia is a band of tissue that starts at the heel and stretches to the base of the toes. Like most overuse injuries, the pain starts small but gets worse with each new run if left untreated.

So, now that you have a brief understanding of the 5 most common running injuries, let’s answer THE question. Let’s answer THE question that’s been in your mind since the start of this guide…

The question is this: “How in the world do I get rid of my injury?”

Don’t worry, I have some effective tips to help. Read on as I provide 12 tips you can apply TODAY to both treat and prevent running injuries.

12 Incredibly Useful Tips to Treat & Prevent Running Injuries

Your steps towards treating your injury will also be the same steps to prevent it. That’s because running injuries develop from doing something wrong. So doing something right will treat your current injury AND prevent a new one from surfacing.

With that said, here are the 12 tips for preventing and treating common running injuries…

1. R.I.C.E.

First, you should practice RICE with an injury and after more strenuous runs. RICE stands for rest, ice, compression, and elevation. If you have an injury, start by taking at least two weeks off. This is your REST period.

Yes, taking a few weeks off may slow your progression. But considering the circumstances, it may not affect it at all. You see, it takes 10-14 days even to begin to lose endurance. So, even with two full weeks off from running, you are not losing much ground at all.

The second and third part of the acronym, COMPRESSION, and ICE, can be performed together. Simply pick up a cold compression wrap and apply it periodically to the injury. 20 minutes on and 20 minutes off. Some wraps even come with a hand pump for extra compression. The combination of ice and compression will help speed recovery.

Lastly, make sure when using a cold compression wrap to ELEVATE the injury. This helps reduce the amount of blood flow that spends time in the injured area. Elevating the injury will reduce swelling, inflammation, and pain…a receipt for a quicker recovery.

2. Wear the Right Shoes

As mentioned earlier, it’s essential to wear a shoe that compliments your footstrike. Determine if you overpronate, underpronate (supinate), or have a neutral stride. If you are unsure, then visit your local running store.

If you are too busy then here’s a tip: runners with flat feet typically overpronate while runners with high arches tend to supinate.

Also, if you have an injury already, I recommend finding a cushion and supportive shoe. This will provide extra shock absorption and compensate for poor running form.

The right shoe means you no longer have the wrong shoe, and that can make all the difference in the world.

3. Practice Proper Running Form

As mentioned earlier, if you practice those 5 simple tricks to improve running form then you will prevent and possibly even get rid of your injury. The 5 tricks are lean forward, land mid-foot, keep feet straight, take short strides, and relax your body.

Practice these 5 simple tricks, and you will make HUGE strides in your battle against running injuries.

4. Progress Slowly

Progressive training is the foundation of long distance running. Developing endurance cannot be rushed. If you do rush then your chances of injury and burnout significantly increase. I recommend following the 10% rule.

The 10% rule states your distance or time should increase only by 10% each week.

Pretty simple…right?

For example,  if you run a total of 20 miles this week, then only run 22 miles next week. Or if you ran for 3 hours this week, you should only run for 3 hours and 18 minutes next week (assuming you are running at the same pace).

By applying the 10% rule, you are controlling your progression. You are no longer putting too much stress on your body too fast. At this pace, injuries are much less likely to occur.

5. Strengthen the Muscles Around The Injury

To treat and prevent running injuries, strengthen the muscles around the injury or where you are prone to become injured: knees, legs, feet, and ankles. You can do this with body weight or weight training.

Personally, I prefer bodyweight exercises like leg raises, hip flexors, and swimming. It provides enough stress to the injury to fasten recover time, but not too much where you risk making it worse. So, play around with a few different exercises and find a program that works best for you.

6. Increase Flexibility with Yoga

Maintaining good flexibility will prevent running injuries. If you remember, one of the tricks to better running form is to relax your body. You don’t want to run stiff. Flexibility will allow your body to become more mobile. It will increase your range of motion.

Personally, yoga has had the most significant impact on my flexibility as a runner. I had NO idea how inflexible I was until I started bending my body in different yoga positions.

Want to try yoga?

You can follow an online video at home or join a class. Once you gain enough experience, you can even go off on your own.

If you decide to start yoga, here’s some advice: stay humble, take your time through each pose, and don’t rush the process. Yoga, just like running, takes patience and a consistent effort. So don’t force a pose. Your body needs time to adapt.

Also, yoga will strengthen your core. Having a strong core will support the rest of your body. It provides an increase in strength as well as better posture. Yoga is a win-win when it comes to treating and preventing running injuries.

7. Use a Foam Roller

Implementing a foam roller will benefit you in two ways. First, it increases circulation which promotes a quicker recovery. And second, it loosens up your muscles and tendons. This prevents future injuries from occurring.

I use a foam roller routinely. It has made a big difference in preventing future injuries from occurring.

If you are dealing with IT band syndrome, then I HIGHLY recommend using a foam roller. Work it into your daily routine. Using a foam roller will loosen up the IT Band and help relieve an enormous amount of tension in your legs.

WARNING: when you first use a foam roller it will be painful. The fact is your muscles are still soft and tender. But once you make it a daily practice, the pain will go away. One day it feels like torture, and the next…a day at the spa.

To ease into foam rolling, put one leg on the roller and one leg on the ground. This will take some weight off your leg thus providing a more comfortable experience.

8. Walk to Warm Up

Warm up before each run. Start by walking for 5-10 minutes and then bring it to a slow jog. Finally, start running at your desired pace.

Warming up your body will ease it into running. It gives your body enough time to loosen up before picking up the pace. As you can imagine, this will prevent injury.

Although flexibility is necessary, I do not recommend stretching before a run during your warm up. This can also lead to injury since your body is too tight. Slowly running and gradually easing into your run is the best warm up. It will help prevent injury from being stiff, tired, and cold.

9. Listen to Your Body

As I mentioned earlier, there is a difference between “good pain” and “bad pain.” GOOD pain is “pain from gain,” and if you push against it, you will expand by demand. Bad pain is “pain from strain,” and if you push against this pain, you will become injured. That’s why it’s essential to listen to your body when pain arises.

If it doesn’t feel safe, then chances are it’s not. Push your limits but be careful it’s not the limits of an injury.

10. Eat Clean and Healthy

When you eat healthily, you become leaner and more balanced. You also have more energy for running and stay consistent in your form and posture.

Eating healthy is the foundation of everything in our lives, including running.

You can’t build a house on a shaky foundation just like you can’t be a healthy runner without eating healthy foods. You will carry yourself better and avoid more injuries from excessive body weight and fatigue.

What can you do to eat healthier?

Simple, eliminate as much processed foods as possible. Eat a diet rich in green water-soluble vegetables. And watch the sugary drinks.

Remember—a few small steps every day towards a healthy lifestyle will have a HUGE impact on your prevention towards injury.

11. Use Athletic Tape

In some cases, athletic tape allows you to continue running with an overuse injury. Different medical professionals use different methods of taping.  It’s wise to consult your medical professional before trying it yourself. There’s also plenty of videos available online that provide directions on how to apply tape to your injury.

Taping methods are dependent on the type of injury you are experiencing.

It’s important to note that athletic tape is only a short-term fix. Yes, it helps you run when pain arises. However, it doesn’t deal with the cause of the injury.

12. Change Your Mind

Change your mindset. Don’t identify with your injury. It’s not “my injury” it’s “an injury.” Many runners identify themselves with an injury so much that it becomes a part of who they are. Unknowingly they have made it much more difficult to recover.

They say “my bad back” or “my bad knees.” But identifying with an injury only provides an excuse for not treating it. It lets you off the hook.

Long distance running takes self-discipline.

Remember, 100-year-old runners have crossed the finish line of a marathon. Just last month the oldest man in history finished an Iron Man. And a few months prior a woman shattered the 70+ age marathon record.

The point is this: your limitations are only created in your mind. There’s a solution to your injury, so learn it, and become a better runner from it.

Looking back, every single injury I ever experienced helped me become a better runner. A runner able to identify excuses and find solutions to the many problems that arise.

No, I’m not saying injuries are something you should wish for. But what I will say is if you have an injury, try to learn from it instead of regret it. Acknowledge the injury, do not identify with it, and use it as an advantage to become a better runner.

Conclusion

As you now know, running injuries are widespread. Overuse injuries of the knees, lower legs, and feet develop in most runners. But by reading this guide, you now understand running injuries. And most importantly, you now know how to treat and prevent them so you can get back to running as quick as possible.

But remember—just reading this will not heal your injuries.

So, what’s the most important step you can take for your running injury?

The answer: ACTION

Take action TODAY so you can be a healthy injury-free runner TOMORROW.

SHIN SPLINTS…two words a runner NEVER wants to hear. But unfortunately, it’s a recurring problem for many runners of all skill levels. In fact, shin splints account for 10-15 percent of ALL running injuries every year. I know…who thought a shin could cause so much pain for so many runners?

They don’t sound painful looking from the outside in, but that’s until you experience them. Trust me, I’ve been there, the pain from shin splints can stop you dead in your tracks.

If you are experiencing pain below the knee but above the ankle when running, you may be wondering what’s going on. And most importantly, you may be in search for a way to stop the pain.

And I don’t blame you.

No one at any experience level wants to feel pain from injury when they run…I know I don’t.

Here’s the thing: although running is challenging, it shouldn’t be a painful process. Yes, you suffer at times, and some pain you should push through. But overall, running should be an enjoyable experience. No runner should ever push through an injury…NO runner.

Here’s the good news (yes there’s good news!): by using the right running shoe, you have the potential to prevent and even stop shin splints. But it all starts with the understanding of shin splints and why they develop. So first, let’s go over precisely what shin splints are. We will then discuss the difference between standard running shoes and shoes designed for shin splints. Next, we will touch on the benefits of choosing the right shoe for YOU and finish with the top 10 best shoes for shin splints in 2019.

Sound like some useful information worth reading?

If you are experiencing shin splints, then I bet your answer is…ABSOLUTELY.

Oh…by the way, you have just stumbled upon one of the best running shoe guides for shin splints out today. So, let’s get started and help get rid of your shin splints for good.

It’s time for YOU to take charge…not your injury.

What are shin splints exactly?

As mentioned, shin splints are lower leg pain. Specifically, it’s a pain that occurs below the knee but above the ankle. Most runners think shin splint pain is only located on the front of the leg. But the truth is, the pain can occur on either the front outside of the leg OR the inside.

Simply put, it’s any pain that surrounds your shin bone from any angle.

And although the explanation isn’t complicated, stopping shin splints can be a bit more involved. They have the potential to be a minor nuisance or a running ending injury. So, let’s get them under control starting TODAY.

And again, trust me, I know, I’ve been there. I’ve had my own battle with shin splints, and I can tell you after I made a few adjustments, I never experienced them again. So, if you keep reading, I will help you do the same.

How do shin splints develop and what can be done about it?

Remember this: Shin splints are known as the “too much too soon” injury. Shin splints typically occur from building up your mileage too quickly and doing so with a shoe that does not compliment your footstrike.

Do you see the self-sabotaging cycle?

Not only are you progressing too fast for your body to adapt to its new stresses, but you are doing so in a shoe that is completely throwing off the balance of your body.

Now you’re putting too much force on one side, like the side of your shins! Then you wonder why your shin splints have become a recurring pain and not just a one-time issue. Here’s when you become a frustrated runner.

How can you progress as a runner when every time you run faster or longer you are stopped by the painful sting of a shin splint?

The answer: you can’t.

How can you when the more you run, the more injured you become?

It just won’t happen.

And here’s the worst part of all–if you keep running on painful shins, then your common overuse injury can turn into an acute injury like a stress fracture. That’s a quick way to put you out of commission…and FAST.

So how do you treat shin splints? How do you get rid of the pain?

Fortunately, it’s a lot easier then you may think. Besides progressing slowly (no more than 10% of your prior week’s mileage or pace), you can take two steps…

Step 1: Wear a shoe designed for shin splints that compliment your foot strike

Step 2: Practice good form

Not bad…right? Remember–one without the other and you’re just spinning wheels in the healing process.

But here’s the best news of all: running shoes that help with shin splints will also compensate for poor form! So, once you have the right running shoe, you can work towards a proper running technique.

The moment you begin running in a shoe designed for shin splints and your footstrike is the moment you start eliminating shin splints for good.

So, before we pick out a shoe, let’s jump into the differences between a standard running shoe and one designed to help with shin splints. Knowing the difference will help you pick out a running shoe that’s best for YOU and your style of running.

How do shin splint running shoes differ from standard running shoes?

This may surprise you, but there aren’t “shin splint” running shoes. No, you will not find a quality running shoe that is ONLY designed for shin splints, they do not exist. However, what you will find are running shoes that are designed to assist. These running shoes will have cushion…and A LOT of it. Extra cushion will help absorb the shock caused by striking the ground. That’s versus the force making its way to your lower legs where your shins are located.

Next, shoes designed to help with shin splints will be supportive. This way your body will have a balanced and natural stride also providing relief to your shins. So, it’s critical to find a running shoe that’s supportive of your footstrike in addition to superior cushioning.

For example, if you have flat feet, you most likely overpronate. This will cause an inward roll thus providing more force to one side of your leg. Enough force in one place and you can cause injury, like shin splints. Your knees will most likely hurt too. So, if you buy a shoe that’s supportive for overpronators, you rebalance your body and spread the force out equally throughout your legs. Then add in more cushion to absorb shock, and you’re on a direct path to an injury-free running experience.

Remember this: running shoes cannot be standardized. A shoe that provides relief for your running style may not provide relief for another.

Now that you understand what to look for in running shoes for shin splints, let’s quickly discuss the benefits.

Reviews of 10 Best Running Shoes for Shin Splints 2019

1. Asics Gel Nimbus 20 – Best choice for neutral runners

Right here…the Asics Gel Nimbus 20’s, are the best shoe you will find for shin splints if you are a neutral runner. What they do really well is absorb shock, and that’s a key to eliminating shin splints. The cushion of the shoe is literally built into its name. The “GEL” in Gel Nimbus is referring to its rearfoot and forefoot GEL Cushioning System. You will notice the GEL technology is designed in the rearfoot as well. This is essential since most runner’s heel strike.

It’s comfortable all around too. Many of its users say it feels “soft” and provides a smooth ride. The shoe even has an Impact Guidance System specifically designed to keep your stride inline and your body balanced. No, it’s not a cheap running shoe, but if you are experiencing shin splints and have a neutral stride, then it may be worth a try. It definitely exceeds its value. When you’re done, like other runners, you may even go as far to say it’s like “running on pillows.”

2. Hoka One One Clifton 4 – Best choice for long distance neutral runners

Sometimes when you buy a comfortable shoe, they can be heavy. You get stuck in a dilemma of choosing between comfort+support or lightweight+fast. But what Hoka One One does the best I think is provide a running shoe that is not only the most comfortable in the industry but lightweight as well. That’s why many ultramarathon and mountain runners use Hoka One One running shoes.

So, where does the Hoka One One Clifton 4’s come in on the cushion scale? The TOP. Yes, this is Hoka One One’s most cushioned shoe. If a runner who runs 100 mile races says they are comfortable, then YES, I’d say THEY ARE COMFORTABLE and ABSORB SHOCK. For a neutral runner, this may be the answer to your shin splint problems.

Between its low heel-to-toe drop, excess foam, and 3D puff print frame, you have the comfort and support you need to take your running to the next level. The smooth ride is felt instantaneously. Now, remember, Hoka One One shoes have a large sole. They will take some time getting used to, but when you do, I hear it’s an incredible experience. Its users say once you experience the Hoka One One way of running…you will never go back.

3. Asics Gel Kayano 25 – Best choice for runners with flat feet who want to run long-distance

If you have flat feet, then chances are you overpronate…I know I do. And if you overpronate you may experience shin splints…I know I have. Well, the Asics Gel Kayano 25 will help with both. That is, it will compensate for your overpronation thus preventing shin splints and providing a platform for the healing process to begin.

First, they offer the Asics signature GEL technology. The same technology found in the GEL-Nimbus’s. So, it goes without saying its shock absorption is superior. Then add in its Impact Guidance System to help with overpronation, and you have right in front of you a flat foot long distance runner’s dream shoe.  That is, a supportive running shoe to get you through those miles, those long, LONG miles. So, whether you are looking for a shoe for exercise or one to lace up and train for your next race, if you overpronate, this is one of your best options. Now you will run with much better form preventing stress causing injuries like shin splints and runner’s knee. Its users praise this shoe for its superior comfort and long lifespan.

4. New Balance 940V3 – Best choice for stability

Stability in a running shoe helps keep your foot from rolling in and relieves pressure on your shins. And in my opinion, New Balance is the industry leader when it comes to stability. So, if you are looking for a smooth, stable, and cushioned ride, then give the New Balance 940V3’s a try. Made for overpronators, this shoe is excellent for running long distances.

I’ve run in New Balances for years, and their quality is always top notch. No, they don’t come with a laundry list of special features and innovative technologies, but they get the job done, and they do it well. One of the best benefits for this shoe its full-length ABZORB cushioning. This wraps under the entire foot providing superior cushion and shock absorption. Bigger runners love this shoe and flat foot runners praise it for preventing injury.

5. Saucony Cohesion 10 – Best choice for beginners

The Saucony cohesion is an excellent neutral cushion shoe for all runners whether it’s your first time putting on running shoes or the millionth. That’s why they are so popular. They are a top choice for beginners who want to advance to a more experienced runner. So, whether you take them out for a quick jog around the block, a fast treadmill workout at the gym, or a long training run, you can rely on this shoe. However, I wouldn’t use them for marathon training. Shoe companies like the Asics, Brooks, and New Balance are better for the really long stuff.

Through their injection-molded EVA and GRID technology, this running shoe becomes one of the most reliable and comfortable shoes on the market today.  Its users praise it for its comfy and lightweight feel. Some users have even gone as far to say they have eliminated all their lower leg pain.

6. Mizuno Wave Inspire 14 – Best choice for shock absorption

If you are looking for an innovation shoe design which is a leader in shock absorption, then look no further than the Wave Inspire 14. Mizuno provides an innovative wave technology to their shoes.  It’s inspired by nature and mimics the way waves work. Within the shoe is a wave plate that disperses energy from impact when your feet strike the ground. The plate allows the shock a broader area which provides a superior smooth and stable ride.

As you can imagine…an excellent way to prevent shin splints.

Even with all its innovative technology they still remain incredibly flexible, grippy, and snug.  Although there are no guarantees, this shoe has been answering the prayers of many injured runners who suffer from overuse injuries. You’ll get both moderate stability and their dynamotion FIT for guidance through the entire heel to toe transition. It’s responsive, fast, and great for both short and long runs alike. Its users love its wave technology, some say it’s one of a kind.

7. Brooks Ghost 11 – Best Choice for road runners looking for a little off-road action

When I think of the Brooks running company, I think of marathon running. So, if you are looking for a neutral shoe, are dealing with shin splints, and want to run longer distances, then take a look at the Brooks Ghost 11.  With this shoe, you get excellent cushion through their segmented crash pad and their well-known BioMoGo DNA foam midsole. I’ve personally run in Brook’s shoes, and they are indeed built for distance runners, many marathon runners swear by them.

This shoe, in particular, is a little different because it has extra traction. So take them out on a long road run and hit up some light trails in the process. If you are looking to step into the trail running world then here’s your chance to turn a negative into a positive. Buy these shoes to help with your shin splints and go hit a few trails. Happy trails…

8. Nike Air Zoom Vomero 13 – Best for neutral runners who want color options

As long as it meshes with your footstrike, you can’t go wrong with a Nike running shoe. They’ve been designing running shoes since the beginning of time. Nike has found a way not just to make an affordable shoe, but to provide multiple color options and an exceptional lifespan. So let’s discuss the Nike Air Zoom Vomero 13.

One of its best features is its Flywire technology. To sum it up, this technology prevents your feet from slipping in any direction. As you can imagine, this helps keep your body balanced when your foot strikes the ground. This prevents overuse injuries like shin splints, plantar fasciitis, and runner’s knee. Remember–they are a neutral shoe, so high arch and flat feet runners should stay away. But if you have a neutral footstrike, you can benefit significantly from this running shoe. They are also super snug providing even more stability and comfort. It’s even packed with Lunarlon foam for extra cushion and vents well too. Its users love its design, but hey…its Nike, what else would you expect?

9. Brooks Ravenna 9 – Best choice for running a marathon

I personally had the pleasure of testing this shoe for Brooks when they were first released. I trained and ran a marathon in them. As a runner with flat feet, I’d say they weren’t as supportive as some other running shoes.  But running shoes can’t have it all, for example, for a comfortable and supportive shoe you usually get a slower shoe with extra weight. Overall, this shoe was light and responsive with moderate support and cushion.

Anyway, if you are a neutral to light pronator with mid arches who wants to run long distances like marathons, these may be an option for you. With mild support and extra cushion, they absorb shock but still provide a responsive spring for speed. You could even use them as a stepping stone to a more minimalist style shoe. It has the BioMoGo DNA biodegradable cushioning like most Brook shoes and an upper mesh design for extra breathability. It’s users love this shoe for running marathons.

10. Salmon Speed Cross 4 – Best choice for trail running

The Salmon Speed Cross 4 is one rugged running shoe. Built for the trails, it has MONSTER grip and is an excellent choice for trail runners or runners who want to start running trails. This running shoe is both lightweight and cushioned and keeps your lower legs protected during long trail adventures. Plus, running on trails are better for the legs in regards to shock absorption because of their soft surfaces. This alone helps relieve overuse injuries like shin splints.

Here’s the thing, Salmon is one of the top companies in trail running. They specialize in the trail running community. Mountain runners and ultramarathon runners support their products. With that said, you know their products are durable and built with excellent quality. It’s users love this shoe for its reliability for technical off-road training.

Conclusion

So, there you have it, 10 of the top running shoes you can choose TODAY to help with shin splints. As you can see, these shoes are designed to absorb shock and help promote proper running form. The combination will add a much-needed relief to your shins and allow you to run further with less or no pain. Well, that’s if you choose a shoe that’s best for you. So pick your running shoe, start slow, progress slow, and allow your body time to adapt to its new running shoe and hopefully you can say goodbye to shin splints for good.