The 9 Best Running Shoes For High Arches, With Recommendations From Podiatrists

When it comes to running shoes, there's a lot more to consider than style and size. Long-distance running shoes, for example, meet the unique demands of extended mileage and help maintain optimal foot and joint health—great for lessening your chance of muscle damage1. Similarly, the best running shoes for high arches are essential for those with (you guessed it) high arches, to provide the right amount of shock absorption and stability.

Because running is a fantastic way to boost your mental health, cardiovascular health2, and longevity3, you don't want to let your need for high arch support slow you down. Read on to discover what to look for in your search for the best running shoes for high arches.

The arch of your foot is the curved area between the ball of your foot and the heel. While we all have a natural arch to our feet, the height of it can vary dramatically, which is why some people are considered "flat-footed," meaning they have little to no noticeable arch.

According to the American College of Foot and Ankle Surgeons, a high arch (also known as "cavus foot") can be something in your genetics, a side effect of a neurological disorder or medical condition, or it can be developed over time.

Kornfeld says high arches are mostly congenital. "It has to do with the structure of the foot developed during the fetal stage," he explains. "Short plantar fascias, tight Achilles tendons or calf muscles are the most common causes. There are also some patients with skeletal abnormalities within the foot itself."

Per Kornfeld, when the angle between the heel bone (which sits at an incline) and the forefoot (which sits at a decline) is excessively high, it causes the foot to bear weight unevenly. "Many patients have an increase in stress in the forefoot right before propulsion and complain of pain in the metatarsal area (the ball of the foot). Because of the high angle, the extensor tendons gain an advantage and create hammertoe deformities."

Put simply: Ignore your high arches and you could experience a few foot problems, like pain, ankle instability, and increased risk of sprains.

High arches can impact your ability to run any amount of distance regularly in many ways that impact performance and comfort.

"Since less weight is transferred through the midfoot with high arches, there is greater stress in the forefoot causing pain syndromes," Kornfeld says. "There are also patients who have an overly tight calf that can create stress on the Achilles tendon, and many have very short or tight plantar fascia that can also become stressed and painful."

Here are a few other ways that having high arches impacts running:

Less shock absorption: With higher arches, there is less natural shock absorption when the foot strikes the ground. This can lead to a higher risk of stress fractures, shin splints, and other overuse injuries, as the impact forces are not adequately absorbed.

Less natural pronation: Pronation is the natural inward rolling of the foot during the gait cycle, which helps with shock absorption and weight distribution. High arches often lead to underpronation (supination), where the foot doesn't roll inward enough. This can result in an uneven distribution of pressure, leading to discomfort and potential injuries.

Poor stability: High-arched feet are generally less stable than those with normal arches. Runners with high arches may have difficulty maintaining balance and stability, increasing the risk of ankle sprains and falls during their runs.

Limited flexibility: High arches can result in reduced flexibility in the foot's midsection, making it challenging to adapt to uneven terrain or absorb shock effectively. This can lead to a less efficient and more uncomfortable running experience.

"The majority of high-arched patients have a more rigid structure to their feet," says Kornfeld. "Rigid-type feet are generally less capable of absorbing stresses, as it's difficult for the foot to share and properly distribute weight."

To mitigate the impact of high arches on running, individuals with this foot type should consider wearing running shoes designed specifically for high arches that provide the necessary support and cushioning. We always recommend consulting with a podiatrist for a thorough evaluation to address any specific issues related to high arches and running.

Good arch support: Of course, good arch support is a requirement. "Shoes should help bring the ground up to meet the midfoot, providing arch support" to help the foot properly distribute weight across its entire surface, Kornfeld explains.

Shock absorption: Sharkey says cushion is key, so you'll want to look for neutral shoes or well-cushioned shoes. "High-arched feet are less flexible and more rigid than flat feet, which translates into needing more shock absorption of the weight of activity occurring in the feet," she says.

Flexibility: If you have a more rigid foot, go for something more flexible. Kornfeld adds, "If the patient has a rigid-type high-arch foot, a more flexible shoe is helpful. For those with a flexible high arch, less flexibility is better. In both instances, good impact support is critical."

Running offers many physical, mental, and well-being benefits. As you've likely heard, it's an excellent way to improve cardiovascular health and strengthen muscles—but did you know running can also help improve quality of sleep4, longevity5, and mental health6?

Sharkey says, "Exercise improves mental health. Exercise also improves cardiovascular health. Anything that positively impacts our health will ultimately impact the longevity and quality of life we experience."

One study concluded regular exercise can improve life expectancy up to almost seven years5. So if you are on a journey to increase your well-being and quality of life, running can be a great way to take care of yourself from the inside out.

The best running shoes for high arches can make or break your comfort and performance. Just remember: If you have high arches, running shoes aren't the only shoe style where you'll need support. Check out our roundup of the best walking shoes for high arches, according to podiatrist guidelines, so you can keep your feet healthy and safe through all activities.