A common question that I receive on my cross-training shoe YouTube content is, “Which cross-training shoes are best for overpronation?” When training hard, overpronation can be a serious pain and limiting in some cases. On top of this, a majority of cross-training shoes don’t do the best job at providing support for those who experience overpronation.
The lack of support for overpronation that comes with cross-training shoes is then usually followed by discomfort and even a decrease in performance. Cross-training shoes are inherently designed to be fairly flat and stable, which makes them not the best contenders for overpronation, but there are a few viable options out there.
Below, I’m going to break down the four best cross-training shoes for overpronation and why they’re viable options for supporting those who experience overpronation.
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Best Cross-Training Shoes for Overpronation
Typically, cross-training shoes don’t inherently have a ton of mid-foot support for overpronators, but the models below do a fairly good job at supporting your endeavors to limit overpronation in training sessions.
1. Inov-8 F-Lite G 300
The Inov-8 F-Lite G 300 cross-training shoe is a great model for the athlete that trains in a highly versatile manner and wants additional mid-foot support. This model has a well-constructed medial mid-foot construction to facilitate additional support when squatting, jumping, and training in a CrossFit setting.
Outside of offering additional medial mid-foot support, the Inov-8 F-Lite G 300 has multiple construction perks going for it. First, this model features a graphene-infused outsole construction which provides this model with an outsole that grips well and is resilient from breakdown created from excessive friction.
Second, the upper construction in this model breathes and moves really well. Plus, there’s an external mid-foot TPU wrap and cage that provides an additional “lock-down” feeling. This is great for anyone that wants their shoe’s upper construction to blend really well with the additional arch and mid-foot support the midsole and outsole provides.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 6mm
- Weight: 12.3 oz (size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Inov-8 F-Lite G 300 Review
Inov-8 F-Lite G 300
Best For
- Versatile Training
- Recreational Lifting
- Shorter Runs
- Plyometrics
Falls Short
- For Cost-Efficiency
2. GORUCK Ballistic Trainers
The GORUCK Ballistic Trainers are one of the most slept-on cross-training shoes that provide a good level of mid-foot and arch support. They’re one of my top picks for overpronation for two key reasons.
First, they offer a solid amount of mid-foot and arch support. They feature a hardened mid-foot and Gradient Density™ midsole that limits medial compression so they help prevent the foot from rolling in.
Second, they come with two different inserts. One insert has a fit that matches the foot’s natural arch and anatomy and the other is a flatter insert. Personally, I love that they provide options and that it’s easy to rotate out inserts as much as you want. This means that if you use custom inserts, this model will be a good fit for accommodating them.
- Best For: CrossFit-Style Training and Lifting
- Heel-to-Toe Drop: 8mm
- Weight: 14.4 oz (size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: GORUCK Ballistic Trainers Review
GORUCK Ballistic Trainers
$125
Best For
- Heavier Training
- Versatile Workouts
- Day-to-Day Wear
- Shorter Runs
Falls Short
- For Longer Runs
- For Agility Training
3. UA HOVR Apex 3
The UA HOVR Apex 3 is my third cross-training shoe prick for providing additional mid-foot and arch support. The HOVR Apex 3 has a reworked upper construction and a thicker midsole for providing the medium foot with a nice base of support.
On top of providing a nice level of mid-foot support, the UA HOVR Apex 3 has two key aspects going for it for the arch-support-minded athlete. First, the HOVR midsole that comes in this shoe walks a good line between versatility and stability. If you’re someone who trains more recreationally and isn’t concerned with maxing out their barbell lifts, then you’ll enjoy this model.
Second, the TriBase outsole in this model also does a great job at providing the foot with a nice even base of support. If you’re jumping or doing lateral movements, the outsole in this model helps limit the foot from rolling over and if that’s a concern for you, then you should feel pretty supported in the HOVR Apex 3.
- Best For: Recreational Lifting, HIIT, and Classes
- Heel-to-Toe Drop: 8mm
- Weight: 13.6 oz (size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: GORUCK Ballistic Trainers Review
UA HOVR Apex 3
$140
Best For
- Recreational Lifting
- Classes
- Athletic-Focused Training
- Light Agility Work
Falls Short
- For Longer Runs
- For Maximal Lifting
- For Cost-Efficiency
4. Nike Metcon 7
Unlike previous models, the Nike Metcon 7 features a reworked midsole and outsole construction that feeds well into providing additional mid-foot support. In the Nike Metcon 7, the medial side of the shoe has a concaved structure that provides adequate support for those who overpronate.
Outside of the additional mid-foot support, the Nike Metcon 7 has multiple construction features going for it for the serious athlete. This model has a built-in Hyperlift insert which provides the heel with additional support, so if you’re training heavy then you won’t have to worry about stability and should be plenty fine tackling heavy squats and cleans in this model.
On top of the built-in Hyperlift insert, the Nike Metcon 7 also features Nike React Foam throughout its midsole. The forefoot of this model has a lot of maneuverability which is great for versatile training and comfort. I think Nike made a good call by building in additional mid-foot support in this model because it has a more maneuverable construction in general.
- Best For: CrossFit, Lifting, and HIIT
- Heel-to-Toe Drop: 6mm
- Weight: 12.4 oz (size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Nike Metcon 7 Review
Nike Metcon 7
$130
Best For
- Heavy Training
- CrossFit Workouts
- Rope Climbs
- Plyos and Agility Workouts
- Short Runs
Falls Short
- For Long-Distance Runs
- For Wider Feet
What Is Overpronation?
Overpronation is the act of the foot internally rolling inward past what could be considered a normal range of motion for pronation. Everyone’s foot pronates naturally when walking, jumping, and running, and we all have a range of motion that our foot will move through when pronating.
Overpronation is used to classify a movement through ranges of motion that are well past what would be considered normal for our body when pronating naturally. The additional range of motion past what’s normal can then cause the feet to feel discomfort and present the body with issues up the kinetic chain.
For example, overpronation can also result in the body compensating in other areas up the kinetic chain due to our inability to efficiently use our feet to facilitate various movement patterns.
What Type of Training Shoes Are Best for Overpronation?
Generally speaking, the best training shoes for those with overpronation will be the shoes that provide the foot with additional medial support. This can come in the form of a last that is designed to provide a more concaved mid-foot or additional midsole and upper materials to provide more medial support.
If you’re on the market for cross-training shoes for mid-foot support, make sure you check out the medial mid-foot construction of the models you’re looking into. Flatter training shoes lacking mid-foot support can be limiting because overpronators will typically feel like they don’t have any arch support when training.
Is Overpronation Bad for Working Out?
Overpronation over an extended amount of time can present itself in multiple ways. When talking about overpronation and training, it’s often runners and lifters who frequently train with more high-impact activities that experience greater degrees of discomfort from overpronation.
Generally, this discomfort will present itself as overuse issues and these can arise in multiple areas that are individual and contextual per how someone moves and trains. The most common areas to see experience discomfort and/or overuse issues include:
- Plantar Fascia
- Heels
- Shins
- Lower Back
- Knees
- Hips
Basically, when we’re not moving efficiently and utilizing our natural alignment, we can displace force into other areas that would normally be mitigated by the feet when working out. If the feet are not helping with force and load-displacement, then it can present itself in other locations up the body.
Takeaway Points
Overpronation can be a seriously frustrating issue to deal with when training hard. If you’re experiencing overpronation with your training, then finding the right pair of shoes is incredibly important along with being proactive with your training to build the foot’s arches and strength.
If you have any questions about the models featured in this best cross-training shoes for overpronation article, drop a comment below or reach out to me personally via Instagram (@jake_boly)!
I buy and test the products featured on That Fit Friend using a regimen of training tests that I’ve developed over years of testing training shoes and gear. I may earn commissions on sales made through the links on my site.
