Best Shoes For Heavy Runners

If you are a heavy runner, you know how difficult it can be to find the right shoe that doesn’t just hold up, but that feels good too. The market is full of options, but not all of them are created equal. In fact, many of the best shoes for heavy runners are designed specifically with your needs in mind. In this post, we’ll look at some of the most popular brands and models on the market today. We’ll also take a look at what makes these shoes so special—and why you should consider making an investment in one or more pairs today!

Best Shoes For Heavy Runners

SOFTEST

New Balance Fresh Foam More v2

This maximal cushion shoe from New Balance will help you absorb the impact of every step.  

STABLE AND SOFT

Asics Gel Kayano 27

The Asics Kayano is an ideal shoe for heavier runners who want both cushion and support in their shoes.  

ZERO DROP

Altra Paradigm 4.0

This shoe is for runners looking for a maximal cushioned shoe with zero drop – promotes running on the toes and alleviates the stress on the ankle.  

FAST

Hoka One One Rincon

The Hoka One One Rincon delivers premium plush cushioning in a lightweight and fast shoe that heavier runners will enjoy.  

EXTRA STABILITY

Brooks Beast 20

Not the sexiest or the lightest, but if you need serious support there is no shoe like the Brooks Beast (or the Ariel for women). Running draws people of all shapes and sizes, from the thin, willowy runner that comes to mind for many people, to muscular athletes and weightlifters, to people looking to lose weight. Running can put an average of 1.5 to 3 times your body weight of shock on the joints, good form and the right shoes important for all runners, and this is especially true for heavy runners, for whom proper shock absorption and support is even more important. Runners are considered “heavy” if they have a BMI of over 27. Though BMI is not perfect,it can provide a point of reference when shopping for the right pair of running or walking shoes. Here is a selection of running shoes that can help heavier runners offset the high impact of running. We have a guide about losing weight through running which you should check out!.

Neutral Running Shoes for Heavy Runners

If you have normal arches, which don’t collapse inward while you run, you might be best suited to a neutral running shoe. The shoes we selected here provide maximum shock absorption. First choice

Weight

9.4 oz.

Drop

4 mm.

Category

Cushioning

New Balance Fresh Foam More v2

Reasons to buy

• Tons of cushion
• Responsive ride
• Supremely comfortable upper
• Wide toebox design

“The New Balance Fresh Foam More v2 is super plush runner that offers a lot of features you want in a daily and high-mileage trainer. The ride is soft and quick.”

Recommended for

This shoe is for any runner looking for high cushion and is tackling long miles. With only a 4mm heel-toe drop, it might be a tough shoe for beginners. Also consider

Weight

10.9 oz.

Drop

10 mm.

Category

Cushioning

Asics Gel Nimbus 22

Reasons to buy

• Comfort of the ASICS Gel Nimbus 22 far exceeds its competitors
• The responsiveness of the ASICS Gel Nimbus 22 and the overall cushioning leads to comfort
• The ASICS Gel Nimbus 22 offers a stable and steady feel

“The ASICS Gel Nimbus 22 is hands down my favorite running shoe. The ASICS Gel Nimbus 22 offers a smooth run that offers a great deal of not only comfort but also boasts increased flexibly and comfort over previous models.”

Recommended for

The ASICS Gel Nimbus 22 is made for high mileage. Which is nice since the more miles logged the cost versus mileage ratio begins to level out. I would not be surprised if the ASICS Gel Nimbus 22 could take up to 600 plus miles. I would recommend the ASICS Gel Nimbus 22 ideally for those who… Also consider

Weight

7.7 oz.

Drop

5 mm.

Category

Cushioning

Hoka One One Rincon

Reasons to buy

• Tons of cushion
• Responsive
• Comfortable upper
• Super lightweight

“The Hoka One One Rincon quickly became one of my favorite long-run shoes. The combination of lightweight while also providing such over-the-top cushion is truly a joy for the long run.”

Recommended for

This shoe is for anyone looking for a light, but max cushioned option for long-distance training. This shoe would be good for beginners and experienced runners, so long as you can deal with a lower heel-toe drop of 5mm. Also consider

Battery life

hrs.

List price

US$

Altra Paradigm 4.0

Reasons to buy

• Tons of cushion
• Super wide toe box
• Light weight for the cushion
• Good energy return

“The Altra Paradigm 4.0 is an ultra-cushioned daily trainer that is ready to tackle the high miles while providing a zero-drop set up. With lots of top-level technologies, you’ll pay for the plush shoe.”

Recommended for

This shoe is for runners who want to experience zero-drop while still having ample cushion. It works great for bigger runners, and would be OK for new runners so long as the runner takes the time to adapt to the shoe.

Stability Running Shoes for Heavy Runners

If your step is unstable, or your arches collapse excessively inward while running, you might want to considere one of the following shoes. First choice

Weight

10.60 oz.

Drop

5 mm.

Category

Stability

Hoka One One Gaviota 2

Reasons to buy

• Max Cushioning that is both lightweight and responsive
• Stable ride
• Visual redesign makes it more appealing

“The Hoka One One Gaviota 2 is a max-cushioned stability shoe built for many miles. The cushioning is plush yet responsive with a smooth ride that is worth the substantial price tag.”

Recommended for

I would recommend this shoe to a runner who needs max cushioning for many miles. Also consider

Weight

11.4 oz.

Drop

12 mm.

Category

Stability

Asics Gel Kayano 27

Reasons to buy

• Flytefoam Propel Cushioning
• Visual Redesign
• Very Stable Ride
• Durable

“The ASICS Kayano 27 is a premier stability trainer built to last. They are a well balanced shoe that provides excellent stability no matter the distance or the pace.”

Recommended for

I would recommend the Kayano 27 to a runner who would like a daily trainer with reliable stability that’s built to last. Also consider

Weight

10.6 oz.

Drop

12 mm.

Category

Stability

Brooks Adrenaline GTS 20

Reasons to buy

• Sturdy shoe with superb heel support
• Comfortable with springy toe off
• Appealing design

“The Brooks Adrenaline GTS 20 offers a supportive yet springy ride as all design components work together to cup the heal with a gentle hug, which transitions smoothly into a solid toe-off.  Minor changes to the base and added medial support strips to an overall slimmed-down upper mean this Go-To-Shoe just keeps getting better!” Also consider

Weight

11.7 oz.

Drop

12 mm.

Category

Motion Control

Brooks Beast 20

Reasons to buy

• Unique approach to stability. Guide rails provide dynamic support that give a smooth ride.
• Breathable upper.
• Rediculously comfortable for running and walking.

“The Brooks Beast is a shoe that is, well, a beast! While on the heavy side, it offers a great amount of support and comfort. Great for runners and walkers alike.”

Recommended for

Ideal for a runner on the heavier side looking for an everyday trainer that offers the most amount of support they can find. It excels for those who are prone to injury or are just getting into running.

How Extra Weight Affects Runners

Extra weight affects runners in all different ways. Heavy runners need to think more about arch support, overpronation, and form. So how do you know if you’re a heavy runner? Traditionally, runners are considered “heavy” if they have a BMI of over 25 or weigh over 90kg. It is best to weigh yourself in the morning right when you get up but after you have urinated. Do this regularly for a few days until you get an average and use that as your weight to calculate your BMI. Though BMI is not a perfect science, it can provide a point of reference when shopping for the right pair of running shoes. To calculate your BMI use this formula: BMI = kg/m(squared). Here is an overview of BMI for fitness weight:

• Under 18.5 is underweight
• 18.5 to 25 is normal
• 25 and over is overweight

Arch Support

Heavy runners need more support in the arch because chances are your feet do not have a high enough arch to support your body. In this case, the arch is not enough, which means your body has to compensate and you may experience pain in the legs, knees, ankles, and feet. Too much pain can be discouraging, which is why the right shoes are important to support your arch, feet, and absorb that extra shock.

Overpronation

With additional shock placed on the joints, it’s critical for heavy runners to carefully assess biomechanics and running form. A good first step is to determine if you overpronate. For more information check out our article describing different pronation issues. Many heavier runners tend to overpronate, which means you will need some shock absorption. Overpronation puts more stress on the ankles and knees, making it even more important for heavier runners to address these issues before injury occurs. While some heavier runners may not have the biomechanical issues described above, another issue to be aware of is the durability of the outsole. Over time, the midsole and outsole will break down because of continuous use. Keep an eye on your running shoes and replace them when the outsole or midsole start to break down. This way, your feet stay healthy and you stay less prone to injuries. A good way to tell you need new shoes is if you notice your shoes are a bit thinner, they don’t bounce back enough, or you are more sore than usual after runs. To make your shoes last longer, rotate two pairs of running shoes and make sure they are completely dry in between uses.

The Importance of Good Running Form

Proper running form is important for all runners, but focusing on running efficiently is vital for heavier runners, not only to improve performance but also to help stave off injury. Proper running form distributes shock more evenly, which minimizes damage to the joints and tendons. General strength and conditioning are also key for healthy, efficient running. Strong legs, core, and back will help improve running form and also help prevent injury. For tips on strength training, see Randy’s list of considerations. For tips on proper running form, take a look at Randy’s overview. James also has an excellent round up of the top five most important habits for efficient running. Here is a brief overview of running form to get you started:

• Head — look directly in front of you
• Shoulders —— pull back and don’t hunch over
• Arms —— 90-degree angle, elbows at side
• Hands —— relaxed —— don’t squeeze
• Torso/Core —— strength train this area, keep core tight
• Hips —— lean slightly into the run
• Knees —— middle of feet so when the foot hits the ground right under the knee
• Legs —— 90-degree angle when you land to absorb shock
• Feet —— aim to hit the surface with the ball of your feet

What About Orthotics?

Orthotics can be helpful to relieve pain and prevent damage to people who are overweight. The best place to get these orthotics are from your doctor. The orthotics need to fit well, be relatively firm, and counteract the forces placed on the ankles and feet. If you don’t have time to see a doctor for orthotics, an over-the-counter orthotic may work, as long as it fits properly. The PowerStep Orthotic provides enough support and is wide enough to counteract the force without digging into your feet.

Final Thoughts

Finding the right running shoes for heavier runners can help disperse the extra shock and weight put on the joints. Make sure to practice proper form when you start running to get in good habits. In addition, strength and conditioning can help improve your fun and help you achieve your overall fitness goals. If you still have problems with the right shoes, talk to your local podiatrist to get fitted for custom orthotics.

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