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If you have high arches, you often have to search far and wide for running shoes that work for you. Although not always the case, many times because it’s because you experience a constant ache in the midfoot caused by overworking your plantar fascia, the thick but flexible strand of tissue that connects your heel to the ball of your foot.
I’ve had plantar fasciitis since I was in high school, and while I’ve mostly gotten it under control, there are still some weeks where I can’t escape arch soreness. If you’re like me, when you find a running shoe that’s comfortable, you stick with it.
After testing dozens of pairs, I rounded up the best running shoes for high arches. I also spoke with Dylan Sykes, D.P.T. and 2:25 marathoner, on how to choose the best shoe for your specific needs. The best overall pick is Asics Novablast 4 because it’s a versatile shoe, responsive for the days you’re feeling the need for speed, but plush enough for easy days.
Best Overall Running Shoe for High Arches: Asics Novablast 4
Asics Novablast 4
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When I’m out running I don’t want to think too hard about what’s on my feet; it either works or it doesn’t. Asics Novablast 4 just works. Over the past couple months, the it’s been the first shoe out of my closet for standard training miles.
As one the best running shoes from Asics, the Novablast midsole is bouncier but stiffer than the previous version, yet it retains its plush, snug ride. While the upper feels more insulated than the previous Novablast, it locks my foot down better, which keeps me riding right on the super supportive midsole. I felt the older version lacked arch support, as my foot rolled inward slightly. The updated midsole feels a lot more balanced for any runner, especially high arch runners like me. All this adds up to a versatile shoe: responsive for speedy days, plush for easy days. For $140, there aren’t many better trainers out there.
As with many plush trainers these days, the outsole is mainly foam, so it wears down relatively quickly and doesn’t grip bumpy terrain as well as other shoes. But don’t let that stop you from enjoying the ride it provides.
Weight: 9.2 ounces
Heel-Toe Drop: 8mm
Pros:
Doesn’t feel wobbly or unstable for a max-stack shoe.
Soft and supportive ride, great for high arches.
Versatile for an everyday trainer.
Excellent value.
New upper provides better lockdown than previous version.
Cons:
New upper is more insulated, which can make feet feel warm.
Not super durable or grippy.
Best Stability Running Shoe for High Arches: Brooks Adrenaline GTS 23
Brooks Adrenaline GTS 23
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Brooks Adrenaline GTS 23 has firm “guiderails” that run along each side of the shoe to prevent the foot from collapsing inwards or rolling outwards. While stability shoes don’t always suit runners with high arches (as it depends on whether or not you overpronate), the Adrenaline is plush enough to balance out the firmer stability features.
Similar to Brooks Ghost 15, the Adrenaline is nearly universally beloved for its cushioning and fit. The shoe’s popularity isn’t a fluke; it’s just a testament to how well it works for so many people, myself included. It’s easy to find a version that fits you right, a colorway that you’re excited to wear, and once you’re out logging miles, the shoe is comfortable and fun to run in.
Weight: 10.1 ounces
Heel-Toe Drop: 12mm
Pros:
Reliable fit and comfortable, plush feel.
Not overly stiff, but still supportive.
Classic, utilitarian upper and lacing.
Cons:
High heel-toe drop isn’t for everyone.
Stability features may feel weird to neutral runners.
Best Max Cushion Running Shoe for High Arches: Skechers GoRUN Max Road 6
Skechers GoRUN Max Road 6
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I try not to break out my favorite max cushion phrase too much, but Skechers GoRUN Max Road 6 are certified ‘plush puppies.’ When my dogs (feet) are barking, I slide on the latest Max Road for easy miles.
The Max Road 6 is a big step up in cushioning from the previous version, and the carbon-infused midsole is thick and soft. They have one of my favorite road outsoles, too—made from Michelin rubber. Not only running long in these, I also spent two 12 hour days moving my things and my feet were just fine.
I notice that the shoe cradles my arch from heel to toe, making it a great choice for high arch runners. I value that support—and the extremely supple feel underfoot—for recovery runs. Sure, they aren’t fast or versatile, but at $130 they are more affordable than most max cushion competitors. One last thing I noticed: the upper isn’t breathable, so the shoe heats up after awhile. However, the upper never leads to slippage or irritation.
Weight: 11 ounces
Heel-Toe Drop: 6mm
Pros:
High stack height and carbon-infused cushioning makes for super comfortable ride.
Accommodating, locked down fit.
Durable, tacky midsole rubber.
Cons:
Thick, unbreathable upper.
Not versatile.
Best Racing Shoe for High Arches: Nike Vaporfly 3
Nike Vaporfly 3
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I probably don’t need to talk about how good of a shoe the Vaporfly is, as it’s one of the most famous running shoes of all time. I’ve tried a ton of elite racing shoes, and Nike Vaporfly 3 works for my arches.
A few quick highlights: It weighs practically nothing (6.5 ounces), it’s super peppy yet comfortable over long distances, and the upper is extremely light and breathable. The midsole is narrow, but that slimmed down portion hugs the arch, so when properly laced, the shoe supports and comforts the foot.
Nike has released other models since the Vaporfly 3, like the Alphafly, which some people prefer. But if you need a pair of racing shoes and you have a high arch, then the Vaporfly 3, one of the sport’s most popular racing shoes, is a great pick. However, the lacing can be a bit flimsy, and like all super shoes, they wear down pretty fast. So use them wisely, because, according to studies, they do indeed improve your running performance.
Best Recovery Running Shoe for High Arches: Brooks Glycerin 21
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Another popular high cushion shoeis Brooks Glycerin 21. It’s my favorite Brooks shoe, and I’m still logging tons of early week recovery runs in these. While they have a similarly soft midsole feel to the Skechers GoRUN Max Road, these lightweight trainers are a lot more versatile.
At 9.8 ounces (or 9.3 in the StealthFit version) the Glycerin 21 is light enough for speedwork, and though the foam is really soft underfoot, it has more pep than expected. The heel counter is really supportive, and the laces are comfortable. This shoe is somewhat distinct from others on this list in that it doesn’t have a notably stacked arch. But as I broke these shoes in, the insole molded to my foot shape. The supple foam cushions and supports the feet during impact, so despite the lower arch stack, the shoes never feel like they are taxing your plantar fascia.
Weight: 9.8 ounces
Heel-Toe Drop: 10mm
Pros:
Lightweight enough to be versatile trainers.
Soft and comfortable cushioning, while maintaining plenty of pop.
Upper and lacing setup works well for many foot shapes.
Durable outsoles.
Cons:
Not the most breathable upper on the list.
No stacked arch.
Best Everyday Running Shoe for High Arches: Asics Gel-Kayano 30
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As one of the best Asics shoes this year, Gel-Kayano 30 has picked up a lot of miles in recent weeks. I’ve previously experienced both lower leg injuries and arch pain, so the Kayano’s supportive, plush cushioning and high heel-toe drop has placed stabilizes and supports my feet. While I’m not breaking any speed records in these, I really appreciate the easy miles in shoes that feel comfortable and stable, but not overly squishy or plodding. Additionally, the stability features, which are totally unobtrusive, cradle the arch. For pretty much every run—save for fast workouts or races—the Gel-Kayano makes a superbly supportive shoe for runners with high arches and plantar fasciitis.
Weight: 10.7 ounces
Heel-Toe Drop: 10mm
Pros:
Soft, stable, and supportive.
Durable outsole.
Snug, sock-like upper and comfortable laces.
Cons:
Too heavy and plush for faster runs.
Best All-Around Running Shoe for High Arches: Hoka Clifton 9
Courtesy of REI
The latest iteration of the popular Hoka Clifton is a comfortable, tried-and-true high arch shoe. While I don’t think the Clifton 9 feels like it was made exclusively for folks with high arches, there are plenty of runners who benefit from the midsole structure.
Elite runners and casual walkers alike sing the praises of the Clifton. I’ve run in three different versions of this shoe, it just works so well. The shoe is lightweight (under 9 ounces). It’s got an approachable 5 mm heel-toe-drop, ideal for those who don’t land so hard on their heels, but not low enough to scare off runners who aren’t used to it. And the Clifton has a really lockdown fit for a stable ride. Finally, there is supportive foam that reaches under the arch—right where you need it.
Weight: 8.7 ounces
Heel-Toe Drop: 5mm
Pros:
Lightweight and versatile.
Cushioning works great for high arch runners.
Great value at under $150.
Cons:
Low drop isn’t for everyone.
Not as soft as Hoka’s max stack offerings.
Best Shoe for Running and Casual Wear: Adidas Ultraboost Light
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Adidas Ultraboost Light is my daily shoe. I walk my dogs in them, travel with them, and often just wear them around the house. The Ultraboost Light midsole is super comfortable and stable, and the sock-like upper, while not the most breathable, is stretchy and fits perfectly.
If you go with a simple colorway, you don’t need to travel with multiple shoes. These look like a modern sneaker, but perform like some of the best running shoes out there. The forefoot and heel cushioning is plentiful, and the heel contour cradles the foot perfectly.
While the $190 base price is a bit steep, old colorways often go on sale. And for how versatile these are as everyday shoes and running shoes, the price is actually well worth it.
Weight: 10.5 ounces
Heel-Toe Drop: 10mm
Pros:
Look like a modern sneaker.
Boost foam is supple and this version is lighter.
Soft, stretchy upper is very comfortable.
Cons:
A tad expensive for the performance.
Not super fast or responsive.
Best Everyday Trail Shoe for High Arches: Hoka Mafate Speed 4
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For trail runners looking for something a bit softer, Hoka Mafate Speed 4 is arguably one of the most versatile trail shoes ever made. While Hoka has long been recognized for the comfort of their foam, their recent push for more responsive offerings in the PROFLY lineup are great. The Mafate Speed 4 features a dual density midsole that is both firm and soft, maintaining a ton of comfort for high arches. And the versatility of the Mafate means that these remain the right choice for long, patient trail miles as well as hard uphill efforts and speedy descents. Unfortunately, I did notice some heel slippage if I didn’t lace tight enough.
Weight: 10.4 ounces
Heel-Toe Drop: 4mm
Pros:
Soft and supportive dual-density PROFLY midsole.
Excellent traction.
Very versatile for all kinds of trail running.
Cons:
Had to lace tightly to avoid heel slippage.
Best Nimble Trail Running Shoe for High Arches: La Sportiva Jackal II (BOA)
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While La Sportiva puts out a ton of really technical and capable trail runners, the Jackal II with BOA lacing is the brand’s best. If you have high arches but don’t like the feel of maximalist shoes, then the Jackal II is right up your alley. They’re really comfortable but also light and nimble, with responsive foam and tons of grip. And the arch support hits right where you need it.
Part of what makes these feel so comfortable for high arch runners is the secure, locked-in BOA fit. You just click the knobs on the side of the shoe until the shoe fits your foot shape perfectly. As a result, they make a great trail racer or fast shoe for trail runners who don’t want a big clunky midsole.
Weight: 10.5 ounces
Heel-Toe Drop: 7mm
Pros:
Excellent blend between speedy performance and bouncy cushioning.
BOA system makes these so easy to secure to your foot.
According to Sykes, high arches stiffen the feet while running, which in turn sends more impact force to the forefoot and rearfoot. The plantar fascia supports your arch, and so high arch runners often feel additional strain on this tissue because it has to stretch more. For that reason, a high arch runner often finds comfort in high cushioned shoes.
Be careful, however. “A max stack shoe can sometimes act as a bandaid for arch pain rather than fixing the problem,” Sykes says. Similarly, if you were recommended orthopedic insoles by a doctor, Sykes says that while they alleviate short-term pain, they won’t address the root of your arch pain. Because, he says, there’s no one-size-fits-all in running footwear. Find a pair that works for you—but ease into using any new shoes.
Sykes recommends starting with one run per week in the new shoes, then bumping up to two, and so on for a few weeks to help your body adapt to the new gear. I’ve made this mistake a few times, and it has cost me weeks of training due to injury. So try a few things to see what works and stick with your successful formula.
Why You Should Trust Me
Aside from my personal experience with plantar fasciitis and arch pain, we got insight from folks who really know what they’re talking about. That’s why I chatted with Sykes, an accomplished runner and D.P.T.
Additionally, I logged hundreds of miles in over 60 different pairs of running shoes over the past year. And like many runners, I’m not immune to injury, so I make sure to note shoes that work well and cause no issues.
On top of my individual testing, I worked with a team of testers over a variety of reviews and gleaned insight from all types of runners, from heavier men looking for maximum support to sub-4:00 minute milers.
“Health care workers compared with non-healthcare workers have greater risks for mental health problems and long-term work absences due to mental disorders, and are at increased risk of suicide, compared with workers in other fields.”
“Our results extend earlier research from outside the United States that health care workers compared with non-healthcare workers have greater risks for mental health problems and long-term work absences due to mental disorders,” said Mark Olfson, MD, MPH, professor of Epidemiology at Columbia Public Health and professor of Psychiatry, Vagelos College of Physicians and Surgeons. “The importance of increased suicide risk of health care support workers is underscored by their growth from nearly 4 million in 2008 to 6.6 million in 2021.”
Pamela Wible, M.D., is a family physician, author, and expert in physician suicide prevention. In her book, Physician Suicide Letters Answered, she says, “I’ve been a doctor for twenty years. I’ve not lost a single patient to suicide. I’ve lost only colleagues, friends, lovers–ALL male physicians–to suicide.”
Males are not the only ones who die by suicide, but we are much more likely to die. Dr. Wible details the reasons that so many doctors and other healthcare professionals die by suicide including the following:
Doctoring is more than a job; it’s a calling, an identity.
With so much need, we often put the needs of others ahead of our own.
Most practitioners become burned out, overworked, or exhausted.
Workaholics are admired in medicine and other healthcare professions.
Caring for sick people can make us sick if we don’t take care of ourselves.
Seeing too much pain and not enough joy is unhealthy.
We don’t take very good care of themselves or each other.
We don’t acknowledge the reality that we are at high risk of overwork, overwhelm, breakdown, and self-harm.
These issues are not only prevalent in males, but there are sex differences that we need to understand and address. According to Marianne J. Legato, MD, Founder of the Partnership for Gender Specific Medicine,
“Until now, we’ve acted as though men and women were essentially identical except for the differences in their reproductive function. In fact, information we’ve been gathering over the past ten years tells us that this is anything but true, and that everywhere we look, the two sexes are startingly and unexpectedly different not only in their normal function but in the ways they experience illness.”
In Part 2 of the series, I talk about the future of gender-specific healthcare and describe my interview with Dr. Legato, who told me,
“The premature death of men is the most important—and neglected—health issue of our time.”
I also described my interview with Richard V. Reeves, author of, Of Boys and Men: Why the Modern Male is Struggling, Why It Matters, and What to Do About It and founder of American Institute for Boys and Men (AIBM). Reeves says,
“It became clear to me that the problems of boys and men are structural in nature, rather than individual; but are rarely treated as such. The problem with men is typically framed as a problem of men. It is men who must be fixed, one man or boy at a time. This individualist approach is wrong.”
In Part 3, I discuss the unique times we are living in today where rapid change of modern life have created a unique set of mental health problems that must be solved on a systemic as well as a personal level. The futurist, Alvin Toffler called the problem Future Shock and said,
“It will not be found in Index Medicus or in any listing of psychological abnormalities. Yet, unless intelligent steps are taken to combat it, millions of human beings will find themselves increasingly disoriented, progressively incompetent to deal rationally with their environments. The malaise, mass neurosis, irrationality, and free-floating violence already apparent in contemporary life are merely a foretaste of what may lie ahead unless we come to understand and treat this disease.”
Toffler notes that Future Shock results when societies are faced with too much change in too short a time. Not only are we being overwhelmed with the rate of change in our lives, but also the overwhelming complexity of our social systems that can lead to collapse of entire civilizations. Rebecca C. Costa describes the effects of complexity in her groundbreaking book, The Watchman’s Rattle: A Radical New Theory of Collapse. The result is a critical increase in fear and anxiety, which impacts everyone.
In his book, Anxious: Using The Brain to Understand and Treat Fear and Anxiety, Joseph LeDoux, one of the world’s leading mental health experts says,
“Collectively fear and anxiety disorders are the most prevalent of all psychiatric problems in the United States, affecting about twenty percent of the population with an associated economic cost estimated to exceed $40 billion annually.”
Dr. Wendy Suzuki is a professor of neural science and psychology at the Center for Neural Science at New York University, says,
“We live in an age of anxiety. Like an omnipresent, noxious odor we’ve grown used to, anxiety has become a constant condition, a fact of life on this planet. From global pandemics to crashing economies, to intense, daily family challenges, we have plenty of justifiable reasons to feel anxious.”
The effects of all these changes are causing social and political upheavals. On April 7, 2024, The Morning Show on CBS aired a segment on the new movie, “Civil War” which follows a team of journalists who travel across the United States during a rapidly escalating Second American Civil War, that has engulfed the entire nation. It offers an unflinching look at a nation divided and violent, not in the 1860s, but today. The movie is a warning about potential things to come and like all wars, males are the main combatants.
Bringing Healers and Health-Seekers Together in Community
It is becoming increasingly clear that the separation between “healers” and “those seeking help” is an artificial divide. We are all in need of help and support in addressing mental health issues and we are all able to learn to help ourselves and others. I believe it is time to bring healers and seekers together. In a recent article, “The Future of Mental Health: Bringing Together Health Seekers and Providers,” I noted the following:
“We are living in crazy times, where the whole world seems angry, anxious, stressed, and depressed and things are getting worse. In 2018 the American Psychological Association surveyed a thousand U.S. adults about their sources and levels of anxiety. The APA found that 39% of Americans reported being more anxious than they were in 2017, and an equal amount (39%) had the same level of anxiety as the previous year. That’s nearly 80% of the population experiencing anxiety.
What are people most concerned about? The APA survey reported that:
68% worried about health and safety.
67% reported finances as their source of anxiety.
56% were stressed about our political system and elections.
The APA also found that 63% of Americans felt that the future of the nation was a large source of stress. 59% checked the box that “the United States is at the lowest point they can remember in history.”
Men in the United States die by suicide, on average, at a rate four times higher than women. But the suicide rate for men is even higher in older age groups.
Clearly with statistics like these, we can no longer view “mental illness” as simply a problem of individuals. We are experiencing a problem of whole systems collapsing and we need to develop new systems to bring about repair. My colleague, Margaret J. Wheatley, author of the book, Who Do We Choose to Be? Facing Reality, Claiming Leadership says,
“Our task is to create Islands of Sanity, both internally and within our sphere of influence, where sanity prevails, where people can recall and practice the best human qualities of generosity, caring, creativity, and community.”
It seems both appropriate and timely that we create a health community focused on men’s mental health as an “island of sanity” that can offer support and services to heal men, as well as our families, communities, and the world.
We need a new approach for addressing men’s mental health issues. In the next parts of this series, I will address the important topic of depression and anxiety. I will examine the differences between the ways males express their dis-ease and wounds verses the way females do so. If you’d like to read more articles like these, please visit me at MenAlive.com and receive our free newsletter with new articles and tools you can use to improve your mental, emotional, and relational health.
Do you sometimes walk to another room in your house to get something, but then can’t remember what it was you wanted? Do you sometimes forget about an appointment or struggle to remember someone’s name?
You may have chalked these lapses in memory up to getting older. And age can indeed play a role in the diminishing power of memory. But as my guest will tell us, there are other factors at play as well.
Charan Ranganath is a neuroscientist, a psychologist, and the author of Why We Remember: Unlocking Memory’s Power to Hold on to What Matters. Today on the show, Charan explains how factors like how we direct our attention, take photos, and move through something called “event boundaries” all affect our memory, and how our current context in life impacts which memories we’re able to recall from the past. We also talk about how to reverse engineer these factors to improve your memory.
Resources Related to the Podcast
Connect With Charan Ranganath
Listen to the Podcast! (And don’t forget to leave us a review!)
Take a drive around certain neighborhoods in Los Angeles and you may spot as many signs advertising body scans as burger joints. Or maybe you’ve seen the ads on TV or the internet: “Protect your health! Get a body scan now!”
Are whole-body CT scans really able to do that – and what are the risks? And are DEXA scans a good way to check on your body composition?
While technologies vary, most of these high-tech checkups use computed tomography (CT) scans to examine your entire body or specific parts, such as the heart and lungs, to try to catch dangerous diseases in earlier, more curable stages.
During the 15- or 20-minute scan, you lie inside a doughnut-shaped machine as an imaging device rotates around you, transmitting radiation. The technique combines multiple X-ray images and, with the aid of a computer, produces cross-sectional views of your body. By examining the views, a doctor can look for early signs of abnormalities.
The scans aren’t cheap – whole-body scans run anywhere from $500 to $1,000 per scan and usually aren’t reimbursed by insurance. And the question of how helpful these scans really are is a matter of debate among medical experts.
Advocates promote scans as a smart part of a routine physical exam. But if you’re healthy, with no worrisome symptoms, a scan is usually not warranted, says Arl Van Moore, MD, a radiologist and clinical assistant professor of radiology at Duke University Medical Center in Durham, NC, who is also a spokesman for the American College of Radiology (ACR).
According to the ACR’s official position, there’s not enough evidence to recommend scans for those with no symptoms or family history suggesting disease. But Van Moore sees a possible exception. “There may be a benefit to people at high risk of lung cancers, such as current smokers or those with a long history of smoking,” he says.
For healthy people, the scans may cause undue worry – for instance, by finding something that turns out to be benign. Plus, the amount of radiation exposure, especially with frequent scans, is another concern. If scans are done too often, the radiation exposure may actually increase the number of cancer cases over the long term, according to a 2004 report in the journal Radiology.
The American College of Preventive Medicine says that whole-body scans “aren’t very good at finding cancer in people without symptoms” and that the radiation you get from these scans can increase your risk of cancer.
Before scheduling a body scan, talk to your doctor about your overall health risks and how a scan may or may not help you. In particular, ask yourself:
What’s your history? Do you have a personal or family history of lung disease, heart disease, or specific cancers?
Did you inhale? Are you a longtime smoker?
If so, how long? Even if you’ve quit smoking, for how many years were you an active smoker?
This is a different type of scan, called DEXA (dual energy X-ray absorptiometry). You might have heard of DEXA scans to check on bone density to see if you have osteoporosis or osteopenia. It uses low-level X-rays to check on your body composition, like how much body fat you have and where it is in your body.
There are various ways to measure your body fat. Experts have told WebMD in the past that DEXA scanning is a “very good technique” and “one of the most accurate methods out there.” And researchers have called it the “gold standard” for checking on body composition – specifically, for bone, fat, and muscle. But it’s not covered by insurance, unless you’re getting a DEXA scan to screen for bone density. The cost of a DEXA scan varies, starting around $75 in some cases.
