Do you really need stability shoes?

Many runners are recommended to buy stability shoes — and I’m guilty of giving that advice too.

But honestly,

This is what I’d really like to tell them if I had the time:

Before we dive into pronation, a quick thank you to all the new subscribers who joined through the giveaway! The winner has been contacted via email, but if you didn’t win this time, I still want to help you find the right pair.

👉 Use the code GIVEAWAY10 for 10% off a 1‑on‑1 running shoe consult
(Valid until July 6)

Now, let’s jump into today’s topic:

Stability shoes are a tool. For many runners, they’re a stepping stone into running. For others, they can help resolve an (overuse) injury. But they should remain a tool, not become a crutch.

We as humans are designed to run. Tribes run long distances in sandals. And yet you can’t run without anti‑pronation support? I don’t buy that.

Here’s what you need to know about overpronation and how to strengthen your hips and ankles so you don’t have to rely on stability shoes forever.

Find the origin

Pronation describes the movement of the foot where the arch bends and flattens out. It’s a clever way of storing kinetic energy in the tendons, making you feel springy when running.

The issues arise when you start overpronating.

Overpronation can come from a few places: it could be flat feet, weak lower leg muscles like the tibialis anterior, or weak hips muscles.

Most of the runners I see lack strength in their glutes, which causes a chain reaction down to the feet.

Weak hips lead to over‑adduction with internal rotation, causing the knees to cave in. The shins then have to rotate to support this knee position, and the only thing the ankles can do is pronate to keep the whole chain intact.

To solve this issue from the hips, I recommend these three exercises:

✅ Hip airplanes
✅ Banded clamshell planks
✅ Copenhagen planks

All three are excellent hip‑strengthening exercises that target the entire kinetic chain.

If your pronation issues come more from the feet, ankles, or lower leg muscles, I highly recommend checking out my interview with @Barefoot_Will.

How can Shoes help?

There are four main design elements that help running shoes manage overpronation.

1️⃣ Platform width

A bigger, wider platform gives the shoe more structure and makes it harder to (over)pronate or supinate. Anti‑pronation shoes often have more ground contact area.

2️⃣ Dual‑density midsoles

These shoes usually have firmer foam under the arch, which is harder to compress.
That helps reduce excessive pronation.

Here you can see the difference between the red (softer) and white (firmer) foam:

3️⃣ A “tub” design

Some midsoles wrap higher around the foot, creating a tub‑like shape that cups the foot and adds stability. Brands like Brooks use this concept in their GTS models, expanding on it with guiderails.

4️⃣ Strong heel counters

A stiff heel cap gives more rigidity around the Achilles and locks the foot in place.
This part is often reinforced with plastic or other hard materials.

My top recommendations for overpronators

If you overpronate and want softer, more cushioned shoes for long runs and easy mileage, check out:

• Saucony Hurricane 24

• Asics Gel‑Kayano 32

• Saucony Tempus 2

If you prefer a more versatile shoe that can handle steady runs and pick up the pace:

• Saucony Guide 18

• New Balance 860v14

• Asics GT‑2000 13

If you want to learn more about this topic, I did a deep dive with @Barefoot_Will last friday! It’s packed with information about pronation, suppination and a full body approach to fix the problem.

Check it out here ⬇️

Thank you for reading,

- Tim 👟

P.S. If you struggle to figure out which running shoes fit your mechanics, mileage, or injury history, that’s exactly what my 1‑on‑1 running shoe consult is for.

In about 45 minutes, we’ll look at your running background, form, and current shoes, so you’ll walk away knowing exactly what to buy (and what to avoid).

As a thank‑you for joining the giveaway, you can get 10% off with the code GIVEAWAY10 until July 6.

👉 Learn more & book your consult here