The 5 Best ASICS Running Shoes for Every Runner

Your foot structure plays a crucial role in your running efficiency and injury prevention. Variations such as flat feet, high arches, and broad feet can affect your biomechanics, including how forces are distributed during each stride. Understanding these differences is essential to selecting the right shoes that can enhance performance and reduce the risk of injury.

Flat Feet (Pes Planus)

Flat feet, or pes planus, occur when the arch of the foot collapses, causing the entire sole to make contact with the ground. This condition can be congenital or develop over time due to factors such as aging, injury, or prolonged stress. While having flat feet doesn’t automatically mean you’ll experience overpronation, it can increase the likelihood, leading to specific biomechanical implications.

Biomechanical Considerations:

• Overpronation: Flat feet often lead to overpronation, where the foot rolls excessively inward during the gait cycle.
• Altered Load Distribution: This can increase stress on the foot’s medial structures and the lower limbs.
• Muscle Fatigue: The body works harder to stabilize the foot, leading to fatigue and injury.
• Joint Stress: Overpronation can cause misalignment, putting strain on the knees and hips.

Injury Risks: Overpronation linked with flat feet can increase the risk of:

• Plantar Fasciitis: Inflammation in the heel caused by overstretching the plantar fascia.
• Shin Splints: Pain along the shin due to repetitive stress.
• Knee Pain: Misalignment may lead to knee issues such as patellofemoral pain syndrome.

Footwear Recommendations: For runners with flat feet or overpronation, consider shoes with:

• Stability or Motion Control: These shoes offer additional medial support to control inward foot roll.
• Arch Support: Built-in or custom orthotics can help maintain proper alignment.
• Cushioning: Adequate shock absorption helps reduce joint stress.

Top recommendations for overpronation:

• Brooks Adrenaline GTS 24: Excellent for stability with GuideRails technology.
• New Balance 860v14: Offers dual-density midsole support for controlling overpronation.
• Saucony Guide 18: Lightweight with midsole geometry that guides the foot into a neutral position.
• Mizuno Wave Inspire 20: Uses Wave technology to reduce overpronation while providing solid cushioning.

High Arches (Pes Cavus)

High arches, or pes cavus, occur when the medial longitudinal arch is excessively elevated. This condition is often rigid, which can lead to underpronation or supination, where the foot rolls outward during the gait cycle.

Biomechanical Considerations:

• Underpronation (Supination): High arches often result in insufficient inward roll, which means the foot doesn’t absorb shock effectively.
• Reduced Shock Absorption: This limited motion prevents the foot from properly absorbing impact.
• Increased Pressure: More stress is placed on the lateral side of the foot, leading to discomfort.
• Stiffness: A rigid foot structure can make it harder to adapt to varying terrains.

Injury Risks: Supination in high arches can increase the risk of:

• Stress Fractures: Concentrated pressure on specific areas may cause fractures.
• Ankle Sprains: Lack of stability can lead to rolling the ankle.
• Plantar Fasciitis: The tight plantar fascia may become inflamed due to lack of flexibility.

Footwear Recommendations: For runners with high arches:

• Cushioned Shoes: Enhanced cushioning can help compensate for the foot’s natural lack of shock absorption.
• Flexible Midsoles: Help the foot move more naturally and aid in creating neutral pronation.
• Neutral Support: Avoid shoes with too much motion control that could limit foot movement.

Recommended options include:

• New Balance 1080v14: Offers soft cushioning and flexibility to help neutralize supination.
• Saucony Triumph 22: Soft midsole foam provides cushioning while improving foot alignment.
• HOKA Clifton 10: Well-cushioned and flexible to aid in neutralizing rigid foot motion.
• Brooks Adrenaline GTS 24: Though a stability shoe, its GuideRails system helps bring the foot into a neutral position.

Broad or Wider Feet

Broad feet require extra space in the forefoot and toe box areas, which may be an anatomical variation or the result of factors like weight gain or pregnancy. While not directly related to pronation, broad feet can cause discomfort if not accommodated properly.

Biomechanical Considerations:

• Toe Compression: Ill-fitting shoes can cause blisters, bunions, and hammertoes.
• Altered Gait: Discomfort can lead to compensatory movements that affect running form.
• Reduced Stability: Tight shoes can affect balance, especially if they’re not wide enough.

Injury Risks:

• Metatarsalgia: Pain in the ball of the foot due to excessive pressure.
• Neuromas: Nerve irritation caused by tight shoes.
• Calluses and Blisters: Friction from improper fit can lead to painful skin conditions.

Footwear Recommendations: For runners with broad feet:

• Wide Toe Box Shoes: Choose shoes with extra space to prevent compression.
• Custom Fit Options: Look for brands that offer multiple width options for a better fit.
• Minimal Overlays: Reduces pressure points on the foot.

Top picks for wider feet:

• Brooks Ghost 16: Available in various widths and provides a comfortable fit with plenty of room in the forefoot.
• New Balance Fresh Foam 1080: Known for its roomy toe box and comfortable fit.
• Saucony Triumph 22: Offers a flexible midsole and ample space for wider feet.
• HOKA Clifton 10: Known for cushioning and a broad platform to support wider foot shapes.

The Role of Pronation in Running

Pronation refers to the natural inward roll of the foot during running, helping to absorb shock and propel you forward. There are three main types of pronation:

• Neutral Pronation: The foot rolls inward slightly for shock absorption with even weight distribution.
• Overpronation: The foot rolls excessively inward, which can lead to various injuries.
• Underpronation (Supination): The foot doesn’t roll inward enough, putting excessive strain on the outside of the foot.

Understanding your pronation type is essential for choosing the right shoe and preventing injury. Research suggests that runners with overpronation may benefit from motion control shoes, which provide added stability and help reduce injury risk.

Conclusion

Understanding your foot type—whether it’s flat feet, high arches, or broad feet—is key to selecting the right running shoes for optimal performance and injury prevention. By choosing footwear designed to address your specific biomechanics, you can run more comfortably and efficiently while minimizing the risk of injuries. Don’t hesitate to visit a specialty running store or consult a medical professional to ensure you’re selecting the best shoes for your feet.

Over the last year, I’ve tested a wide variety of carbon-plated running shoes, each promising to boost speed and performance. If you’re after a pair of race-ready shoes designed to help you achieve your personal best, here’s my list of the top carbon plate shoes that are perfect for hitting the pavement, whether you’re gearing up for a marathon or working on speed sessions.

1. Nike Vaporfly 3 – Best for Long Distance and Race Days
The Nike Vaporfly series revolutionized marathon running, and the Vaporfly 3 continues that tradition with some updates that enhance comfort without sacrificing speed. With a 40mm stack height and 8mm drop, the shoe still features its signature ZoomX foam for a responsive, energetic feel. The Flyknit upper is lighter, with a looser, breathable fit, while the outsole is thinner to shed weight and allow the foam to shine. Whether you’re aiming for a marathon PR or tackling shorter distances, the Vaporfly 3 provides the speed and comfort you need.

2. Nike Alphafly 2 – Best for Maximum Cushioning and Stability
The Nike Alphafly 2 is built for performance, offering a combination of ZoomX foam, ZoomAir pods, and a carbon plate to ensure a snappy ride. While it’s designed for speed, the Alphafly 2 doesn’t compromise on comfort, with its 40mm stack height providing ample cushioning for long-distance races. The shoe excels during tempo runs, offering impressive bounce and energy return, although it may not be the best for runners seeking a more stable shoe. It’s a great option for fast-paced races and interval training.

3. HOKA Rocket X2 – Best for Lightweight and Fast Racing
The HOKA Rocket X2 is one of the brand’s fastest and most responsive carbon-plated shoes. Featuring a dual-density PEBA midsole, the Rocket X2 combines a softer foam layer with a firmer layer for better stability. The spoon-shaped carbon plate and metarocker geometry help propel you forward, making it a great option for fast, efficient runs. It’s lightweight (only 7.8 oz) and responsive, but keep in mind the snug fit might not be ideal for wider feet. The Rocket X2 is a top choice for racing at a range of paces and distances.

4. Adidas Adios Pro 3 – Best for a Responsive and Speedy Ride
The Adidas Adios Pro 3 is designed for top-tier performance, providing a firmer, more responsive ride than many other super shoes. Its Lightstrick Pro foam and carbon energy rods are positioned to enhance flexibility while maintaining a springy feel underfoot. With a 39.5mm stack height and 6.5mm drop, the Adios Pro 3 offers a stable and efficient ride, making it perfect for both marathons and speedwork. While it’s an excellent shoe for longer distances, the fit may not be as comfortable for all runners due to some minor issues with the upper construction.

5. Adidas Prime X2 Strung 2 – Best for All-Out Speed and Maximum Cushioning
The Adidas Prime X2 Strung 2 is an innovative carbon plate shoe designed to help you go all out over any distance. It combines multiple layers of responsive Lightstrike Pro foam and a dual carbon plate system for a highly energetic ride. The shoe has a significant stack height of 50mm, delivering maximum cushioning, though it might feel unstable during tight turns. Despite its weight, it provides an incredibly lively and snappy feel that’s perfect for fast-paced, long-distance races. The advanced strung uppers enhance comfort, but the shoe’s performance is best suited for marathoners looking for an energy-efficient ride.

6. Saucony Endorphin Elite – Best for Stability with Carbon Plate Speed
The Saucony Endorphin Elite strikes a balance between energy propulsion and stability. With a 40mm stack height and a mild 8mm drop, it features a carbon plate paired with PWRRUN HG foam, which offers superior energy efficiency and a responsive feel. The shoe is lighter than most competitors and offers a smooth, protected running platform that’s perfect for marathons. It’s not as aggressive as the Nike Alphafly or Adidas Prime X2, but for those looking for a stable yet energetic ride, the Endorphin Elite is a fantastic option for fast-paced races.

7. Under Armour Velocity Elite – Best for Versatility and Daily Training
Under Armour’s first carbon-plated racing shoe, the Velocity Elite, is a versatile option for both races and training. Its dual-layer midsole, combining Pebax foam and Flow foam, offers a responsive yet cushioned ride. The full-length carbon fiber plate adds rigidity for efficient propulsion, while the lightweight mesh upper ensures a comfortable fit. While not as aggressive as some of the other super shoes, the Velocity Elite’s balance between speed and comfort makes it an excellent choice for runners who need a fast, versatile shoe.

8. New Balance SC Elite V3 – Best for a Subtle, Responsive Ride
The New Balance SC Elite V3 is a lighter, more connected-to-the-ground carbon-plated shoe. With a 40mm stack height and 4mm drop, the shoe features a dual-density FuelCell foam midsole for a lively, snappy feel. While it doesn’t have the all-out energy of the Nike Alphafly, it provides a smooth, efficient ride that excels in both tempo and long-distance races. The SC Elite V3 is especially appealing for runners who prefer a subtle, smooth ride that doesn’t compromise on speed.

Conclusion
These carbon plate shoes are all top contenders in the race for performance, offering various benefits depending on the runner’s needs. Whether you’re looking for maximum cushioning, speed, or versatility, there’s a super shoe on this list to help you break your PR. The combination of superfoam and carbon plates continues to be a game-changer, and each of these shoes offers unique features to elevate your racing experience. Choose the one that suits your running style, and get ready to chase those personal records!