ShoppingFootwear

If You Have Bad Posture, Podiatrists Are Urging You To Swap Your Shoes for These 7 Better Options

The best shoes for posture have arch support, a roomy toe box, and fit properly. Check out these options from Asics, HOKA, Brooks, and more.

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Photo: Getty Images / Mike Kemp
Published Dec 6, 2022

Written by 

Kayla Hui

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

Hunching your shoulders, looking down at your phone, and sitting in awkward, non-ergonomic positions on the couch are all major culprits of bad posture. To state the obvious, bad posture can lead to all sorts of back pain. But perhaps a less obvious piece of the puzzle is that posture begins from the ground up—and it starts with proper shoes. In addition to cat-cows and bird dogs (yes, animals make for the best posture exercise names), the best shoes for posture can bring your back into proper alignment.

When buying shoes for posture, look for arch support, according to Mohammed Rimawi, DPM, a New York-based podiatrist. “If the feet are the foundation, then the arch is the structure that holds everything upright. A collapse in the arch can disrupt the biomechanics in your gait, which can lead to problems in the ankle, knees, hips, and ultimately the back,” Dr. Rimawi says.

You’ll also want to make sure the shoe is properly fitted, as ill-fitting shoes can cause rubbing, blisters, and “make you walk awkwardly,” which in turn affects posture, says R Randal Aaranson, DPM, a podiatrist at Mercy Clinic in Washington, Missouri. And, as an added bonus, the proper fit can also help your balance — again, your feet are your foundation!

With that in mind, check out these podiatrist approved shoes for posture. No more hunching or slouching with these kicks.

The best shoes for posture

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New Balance, Fresh Foam X 880v12 — $135.00

Sizes available: 5-13, in half sizes and four different widths

New Balance’s Fresh Foam 880v12 will help you get things back in line. Featuring a foam footbed and sturdy sole, the Fresh Foams offer stability and support to keep your back straight. “The additional advantage of them is that they will tend to run on the wider sider of shoe wear,” making it a great option for people with wide feet, says Dr. Rimawi.

Colors: 11

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Hoka, Clifton 8 — $140.00

Sizes available: 5-12, in half sizes and two different widths

A podiatrist-favorite, the Clifton 8s have an arch-supporting and cushioned midsole to support the biomechanics in your gait, improving back pain and posture. Not only that, they are “supportive and secure to withstand the ground and pound from day-to-day walking or running,” says Dr. Rimawi. Also nice: It has a roomy toe box and mesh outer that keeps things breezy (sweaty feet, no more).

Colors: 21

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Brooks, Adrenaline GTS 22 — $140.00

Sizes available: 5-13, in half sizes and two different widths

Not only can the Adrenaline GTS 22s help you go the distance on your next run, it “does a great job controlling excess heel motion,” explains Dr. Rimawi. Thanks to the soft-but-not-too-squishy cushioning, this shoe provides structural support to your arches, keeping your back and posture in alignment.

Colors: 25

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Asics, Gel-Kayano 28 — $100.00

Sizes available: 5-13, in half sizes

When it comes to arch-supportive shoes, you can count on Asics. The Gel-Kayanos 28 come recommended by Dr. Rimawi and Dr. Aaranson for its foot-stabilizing sole and gel-like cushioning, which helps you to maintain proper posture. “Great for walking and for people who have issues with stability,” says Dr. Rimawi.

Colors: 14

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Hoka, Bondi 8 — $165.00

Sizes available: 5-12, in half sizes and two different widths

Another podiatrist-approved Hoka shoe, the Bondi 8s have a super cushy footbed and rear crash pad for shock-absorbing walks or runs. It’s recommended by Dr. Rimawi for the ankle supporting design, which prevents posture-impacting injuries. Even more, it’s lightweight and breathable, so you know this shoe won’t bog you down.

Colors: 9

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Saucony, Guide 14 — $130.00

Sizes available: 5-12, in half sizes and two different widths

Posture-promoting shoes have arch support and stable soles, and Saucony’s Guide 14 ticks all of those boxes. These kicks boast a responsive, foam sole that keeps your arch supported—which in turn aligns your back—and an effortless fit that doesn’t disrupt your gait. Aligned back, here we come.

Colors: 15

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Brooks, Addiction Walker 2 — $130.00

Sizes available: 5-12, in half sizes and four different widths

For people with flat feet, Dr. Rimawi recommends Brooks Addiction Walker 2, especially for folks with flat feet. It offers maximum support in the form of a biomechanical engineered arch to advance your gait and has a slip-resistant sole for safer walks.

Colors: 2

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ShoppingFootwear

The New Hoka Bondi 9 is the Brand’s Most Run-Friendly Version Yet—Here’s Our Honest Review

We tried the Hoka Bondi 9 and can attest: It's a running-ready upgrade to the brand's most cushioned shoe. Read our full review here.

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Photo: W+G Creative
Published Jan 25, 2025

Written by 

Hannah Singleton

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The Hoka Bondi has always been unapologetically maximalist. It’s big, bold, and has sky-high cushioning that kicked off a revolution in running shoes. But despite its standout comfort used by everyone from nurses to marathoners, past versions felt more like walking shoes than true running shoes because of their bulk. Now—with the release of the redesigned Hoka Bondi 9 ($170)—this shoe is finally living up to its full potential. With softer foam, a more responsive feel, and a stable base, this version is ready to run.

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Hoka Bondi 9 — $170.00

Colors: 6 | Sizes: US 4 – 12 | Weight: 9.3 oz | Heel-to-toe drop: 5 mm

Pros:

  • Cushioned but stable for a variety of paces
  • Upgraded supercritical EVA foam for a softer, more responsive feel
  • Durable for daily training

Cons: 

  • Ankle cuff is relatively stiff
  • Not the fun color selection I’ve come to expect from Hoka
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First impressions of the Hoka Bondi 9

The Bondi 9 stays true to Hoka’s roots, and my first thought when unboxing it was that it hasn’t gotten any sleeker—but it’s still all about the comfort. Right out of the box, the thick cushioning looked as inviting as ever. I pushed my thumb into the foam to assess its softness and rebound and was pleasantly surprised to find it a bit more plush than the Bondi 8.

The aesthetics left me feeling a little underwhelmed though. The pair I tested came in a minty green (Blue Spark/Mint Fluorite) with a contrasting black ankle cuff that felt mismatched. When I checked the other available palettes online, I was disappointed to find that few of them delivered Hoka’s usual vibrant, head-turning colors. Hopefully, more options will roll out in the future.

My review

What I love

Over two weeks, I logged more than 25 miles in the Bondi 9 sneakers, testing them during walking and running workouts, including hours-long incline “hikes” on the treadmill and interval training.

I was most impressed by their performance during brisk walks and when I picked up the pace for running intervals. The cushioning feels slightly firm at slower speeds but has a satisfying bounce when running faster. For full transparency, I’m prone to shin splints, and I felt a bit of shin discomfort during slow jogs, but the pain disappeared when I transitioned to a faster pace.

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Photo: Author

That said, the new supercritical EVA foam is a huge step up from the Bondi 8, which I considered more of a walking shoe than a running shoe due to its firmer, less responsive cushioning. The Bondi 9 offers a softer, springier feel, making it versatile for both activities.

On the treadmill, I noticed the shoe’s exceptional stability. Many max-cushioned shoes can feel wobbly underfoot (especially on the treadmill, where I tend to space out), but the Bondi 9’s wide base and “Active Foot Frame” technology create a secure, supportive ride.

And in my short testing period, this shoe felt super durable. Hoka also incorporated “durabrasion rubber” into the outsole to combat high-wear areas, which should extend the shoe’s longevity. I haven’t tested it long enough to notice any degradation, but knowing the legacy of the Bondi line, I have no doubts it will last for hundreds of miles.

What I don’t love

That said, the Bondi 9 has a few downsides. I found the toe box snug during the first few miles, which required a bit of a break-in period before I felt fully comfortable. If you have wider feet, consider ordering the wide version to avoid this issue. I also think that the padded upper might feel a bit thick in hot weather, as it lacks breathability.

Final thoughts

The Bondi 9 isn’t Hoka’s flashiest or fastest option (My go-to for speed work is the Mach X and I prefer the Clifton 9 for long runs), but it’s a really solid shoe with serious durability that outlasts anything else that the brand offers. Unlike race-day shoes that you need to care for like a baby, this is a pair you can confidently wear for daily training, errands, and long walks without worrying about the cushioning wearing out too quickly.

If you’re a beginner runner curious about max cushioning, the Bondi 9 is a fantastic place to start. It’s cushy, versatile, and plush without feeling unstable—a rare combo for a max-cushioning shoe.

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How Often Should You Replace Your Running Shoes? A Podiatrist Weighs In

Wondering "how often should I change my running shoes?" We chatted with a podiatrist to find out everything you need to know.

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Photo: Stocksy/Bonninstudio
Updated Jan 23, 2025

Written by 

Amber Sayer

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After investing in a great new pair of running shoes, you want to get the most out of them. But before you know it, you’ve racked up 300 to 500 miles—the point when most sneaker manufacturers tell runners and walkers to replace their shoes.

Experts in This Article

Bruce Pinker

board-certified podiatrist at Progressive Foot Care

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Browse through message boards, and you’ll find plenty of people claiming those parameters are simply marketing meant to encourage you to buy more shoes. Is the 300 to 500 mile rule founded on research? Do you really need to replace your shoes that often?

Yes, says podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York. “The midsole, found between the insole and the outsole, breaks down and wears out in this range,” he explains.

He says that the midsole of sneakers is usually composed of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), and the material serves as a shock absorber. However, the rebound effectiveness decreases over time.

“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” cautions Dr. Pinker. That could mean stress fractures, shin splints, plantar fasciitis, or runner’s knee.

Additionally, there is some evidence to suggest1 that running in old shoes can cause you to subconsciously alter your biomechanics and gait, which can further increase your risk of injuries.

How can you tell it’s time to replace your shoes?

One telltale sign you need new sneakers is when the outer sole shows that the treads have disappeared, says Dr. Pinker. However, he cautions against using this as the only sign—or first sign—that your shoes are on their way out.

“The outsole may wear out much later than the midsole does,” Dr. Pinker says. This means you might lose the support and the stability of the shoe before those treads show wear and tear. That’s why it’s best to replace shoes based on your mileage, he says. Certain apps that track your walks and runs, like Garmin Connect, let you log the shoes you’re wearing on each outing so it’s easy to know once you’ve hit 300 miles.

Other factors to consider

Keep in mind that not everyone wears down their shoes at the same rate. For instance, if you have flat feet, tend to overpronate, or weigh more, you may be better off replacing your shoes more often (closer to 300 or 400 miles). But if you weigh less or have a more neutral stride, you can probably get away with a longer lifespan of the shoe (400 to 500 miles or more).

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Another thing to remember is that it’s not just about mileage when classifying a running shoe as “old.” The actual age of the shoe, in terms of time, also matters. Construction materials, particularly the EVA foam cushioning and certain gels, break down over time. So you should really replace your shoes after six months, even if you haven’t hit 300 miles in them—especially if you need extra support and cushioning.

Dr. Pinker also adds that you basically get what you pay for when it comes to the durability and longevity. “Higher-quality shoes, such as those from New Balance, Saucony, Brooks, and Asics, often last longer due to preferred materials and construction,” he notes. “Stay with well-known brands.”

Can you make your shoes last longer?

Dr. Pinker says there’s not much you can do to increase your sneakers’ longevity; the materials simply have a lifespan. However, caring for your shoes by cleaning them and keeping them dry can help, along with rotating your shoes (alternating pairs every other day or so) to allow the materials ample time to fully rebound between uses.

“Running on tracks, especially rubberized tracks, can improve the longevity of running shoes, as opposed to running on trails and on dirt,” adds Dr. Pinker.

Although sneakers can be expensive to replace frequently, remember that having quality footwear that isn’t completely worn out will help you feel your best. And what better way to celebrate all those miles you’ve racked up than by treating yourself to a great new pair of kicks?

  1. Kong PW, Candelaria NG, Smith DR. Running in new and worn shoes: a comparison of three types of cushioning footwear. Br J Sports Med. 2009 Oct;43(10):745-9. doi: 10.1136/bjsm.2008.047761. Epub 2008 Sep 18. PMID: 18801775.

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