Pronation is the way the foot rolls inward when you walk and run. It is part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others. Though this is not bad in itself, it does affect the way you run and it may increase the likelihood of injury. This makes your pronation pattern an important factor in choosing the right running shoes.
Pronation
Pronation occurs at the joint below the ankle, the subtalar joint. It describes the inward rolling motion of the foot just after it lands on the ground. This moment is called initial contact, which is part of the stance phase of the gait cycle.
When you walk or run, pronation helps to attenuate the shock of initial contact. Without it, the full impact of each step would be transmitted up the leg and affect the normal mechanics of the lower limbs. Besides acting as a shock absorber, pronation also helps the foot 'recognise' what type of ground it is on by stabilising and adjusting the foot to the terrain type.
Running shoes are designed today specifically for different pronation patterns. When you pick your next pair of running shoes, your pronation type is a very important factor in your choice.
Glossary
- Gait cycle:
- A complete gait cycle begins when one foot makes contact with the ground and ends when that same foot makes contact with the ground again. It is made up of stance (when the foot touches the ground) and swing (when that same foot doesn't touch the ground).
- Gait analysis:
- A professional assessment of the way you walk and run (your gait), analysing among other things your pronation pattern.
- Lateral:
- Refers to the outer side of the foot.
- Medial:
- Refers to the inner side of the foot.
The best way to find out how you pronate is to consult an expert, who will perform a Gait Analysis and then advise you on the best type of running shoes for your pronation pattern. Many experts will ask to see your old pair of trainers, as their wear pattern gives an indication of the way you pronate. Of course, other factors than pronation, such as weight, also play a role in choosing the best shoe.
You are likely to be a neutral pronator if the soles of your shoes show wear in an S-shaped pattern, from the outer (lateral) heel to the big toe. When you have a normal pronation pattern you can run in a wide variety of shoes, but specialised neutral running shoes offering cushioning and support are most suitable. The GEL-NIMBUS is the leading cushioning model for neutral runners.
Pronation pattern of a neutral runner
Underpronation
Underpronation, also known as supination, is when the foot doesn't pronate much. The outer or lateral side of the heel hits the ground at an increased angle, and little or no normal pronation occurs, resulting in a large transmission of shock through the lower leg. This lateral loading of the foot continues for the entire stance phase of gait, further affecting running efficiency.
Underpronation (also known as supination)
Underpronators (or supinators) are likely to have excessive wear on the outer heel of their shoes, and the entire upper may be pushed over to the lateral side.
As underpronators tend to be susceptible to shock-related injuries like stress fractures, you should choose a neutral running shoe with plenty of cushioning, for example the GEL-CUMULUS. The extra cushioning will lessen the impact of landing the legs have to endure when running. Underpronators should avoid shoes with dual density midsoles, such as DuoMax, since they tend to exaggerate the problem.
Overpronation
Overpronation is when the foot rolls in excessively, or at a time when it should not, for instance late in the stance phase of gait. In this case much weight is transferred to the inner or medial side of the foot, and as the runner moves forward the load is borne by the inner edge rather than the ball of the foot. This destabilises the foot, which will attempt to regain stability by compensating for the inward movement. In a kind of chain reaction, this in turn affects the biomechanical efficiency of the leg, especially the knee and hip.
Overpronation
The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.
Overpronators should consider choosing maximum support or structured cushioning shoes. Structured cushioning shoes provide a degree of stability and cushioning, whereas maximum support shoes are the most stable shoes you can get. Running shoes in both of these categories will help your feet distribute the impact of running more effectively. The GEL-KAYANO is a leading structured cushioning shoe, whereas the GEL-EVOLUTION is a reliable model in the maximum support category.
Comments
Rickard Nilsson:
Hi! Please would you tell me what the replacement shoe is for my GT2130 from about 3 years ago.
Jan. 21, 2012
simona:
Hi, my friend and I have the same problem with Gel Kayano runners, we get blisters and my pair has a small whole through the heel cushion too which makes it impossible to run! It really hurts! Please advise….
Dec. 24, 2011
Caroline Lawless:
Is there a pair of asic trainers 20/40s or 20/50s if not what is the closest to that?
Aug. 23, 2011
Jo Horton:
Hi. I am on my third pair of Gel Kayano runners. Great when I run, but I get blisters and calousing on my inner heels (painful!) whenever I walk in them. Why is this happening, and what ASICs shoe would you recommend as an alternative?
Aug. 13, 2011
Robert Warren:
Hi , I am a neutral to overpronator and have been running in a pair of 1140,s. They have worked very well for me I now need a new pair. What has this been replaced with? Thank you. Robert.
Aug. 08, 2011
Brian Airlie:
Hi I overpronate a lot and have wide feet and went on a running machine at runners world, they reccomended wave alchemy 10 which i used for this years marathon but the soles of my feet hurt from about 7 miles onwards, can you reccomend a trainer for me for road running and off road running. Many thanks Brian
Jul. 15, 2011
Caroline:
I and another friend of mine also get the inner heel blisters from our newish Asics following long walks, other than that area the rest of the trainer is fine. Any advice on the trainers to use to avoid these blisters please? or what is causing them? Thanks
Jul. 08, 2011
Janet Hodges:
Hi, I need a new pair of trainers for running I go mostly on country roads but my trainers are getting very worn all the time mostly on my left foot on the outside heel, could you tell me which type of trainer I need to support this problem.
Jul. 04, 2011
Walter Kane:
I am looking at asics for the first time I have a high instep and I am looking to buy a new pair of trainers I want to run a half marathon but dont know what pair to buy I normally buy adidas but cant find the pair I like. The last time I changed I got pains in my knee. Can you reccomend a new pair of trainers for me Thanks WAlter
Jun. 15, 2011
angel:
i have asics...kayano 15 warn out now i have tied to buy another pair but can not get them they have high heals which is good as i have a bad accllls heal problem so i triedthe kayano 16 and 17 the lace up i do not one sided so im going to get the isacs 2160 are they any good as i love the kayano shoes the old ones
Jun. 04, 2011
Jane Horti:
I am embarking on a 1000 mile road walk over 1000 miles. I have found a really great pair of trainers that suit me. I need to buy a second pair to alternate them. Should I get exactly the same pair again or a different brand suitable for my overpronating. I wonder slightly different pressure may help blisters? Many thnaks Jane
May. 15, 2011
john Crane:
please would you tell me what the replacement shoe is for my GT2130 from about 3 years ago. I have several pairs all nearly worn out and need to make sure any new shoes are as comfortable and have similar support under the inner arch
Apr. 29, 2011
Freja:
Hi, I am 14 but I have a problem on the left side of my heel when I run, Paticularly sprinting. I do a lot of sprinting and like it a lot but it is ruining it for me. I also have to do ccross country as well but I do a lot more sprinting through choice. I have recently got some Asics Gel Nimbus 12's and they seem to be good but are these the right shoe for me as my heel still hurts? Thanks
Apr. 29, 2011
Wendy Mclaren:
Hi, I have flat feet and have to wear orthotic arches in my normal day shoes. Does this mean I need pronating running shoes? Thank you for your advice. regards, Wendy Mclaren
Apr. 22, 2011
nikki green:
Hi I have had conflicting adivise from two running shops. I have been running now for 18months in 2150, which my running shop advised over a year ago ever since i have been getting shin splints in the front left leg low done. Is it my shoe or something else?,. I have not change my diet up my running as per running club trainers adivise which tops is 10% at one time. Can you help? I had a gait analysis again this week, and advisesd the running shoe i have is to strong off a stability for me now and advised me to have asics 1160, is this correct? Please reply as i spend more time resting than running and would like to do my manchester 10k i have signed up for Thank Nikki
Apr. 10, 2011
sam collins:
I had a gait analysis a few years ago and was advised to use asics for overpronation so I have been using the gel 3000 series, but at looking at my work boots which i wear every day, the outer sides of both heels are clearly much more worn down. Does this mean that in fact i underpronate?! I need a new pair of running trainers and am not sure which type to go for?
Mar. 23, 2011
Ben:
HI. Im flat footed and the gait analysis confirmed i was neutral. I was reccommended the Landreth 5, which i bought. When i run i get pain in my insole at the arch of my foot as if im under pronating causing this to strain. any ideas?
Feb. 25, 2011
Richard Orme:
When I run I seem to have problems with my left knee. A guy at my local running shop watched my gait and said my left knee 'turns' in slightly when I walk/run. he thinks the Gel 1160 will help my problem, but I tried them on and I feel that the gap between my high arch and the arch support of the trainer is to big. will it feel any different if I am running? I currently wear the Blackhawk, which I got to start running in.
Feb. 16, 2011
Dave McGhee:
I've been wearing GT2150's (renewed fairly often) for the past few years and have suffered a number of calf injuries, especially to the lower outside of the calf. Do you think another shoe would better protect my foot strike and help with this problem ?
Feb. 14, 2011
Tim Sundberg:
Hi, I wonder about the exact exact dimension differenses between Nimbus 12 and Nimbus 12E in mens size 9? Thank you for answer! Best regards Tim
Jan. 26, 2011
lisa lavelle:
i under pronate quite a lot could you please recommend some running trainers please to give me good support
Jan. 01, 2011
runner_bean:
Re Greg Wilson's comment I replaced my trusty 2120's by a new pair of 2140's of the same size and immediately experienced discomfort leading to blisters on the inside of my heel after no more than a few miles. I then swapped the insoles for the ones out of my old 2120's and the problem went away instantly. Clearly ASICS have changed the insole component in some way - no doubt intended as an improvement , but not for me. Good luck with running everyone.
Dec. 21, 2010
Stephen Morgan:
I have Plantar Fasciitis (now in both heels), I bought the GEL-1150 6 months ago, added the Scholl orthotics from any High St Chemist and the pains 'almost' gone As these are/where (now GEL-1160) in white only and not waterproof I am now looking for a darker colour and waterproof for the winter (ok bit late). The GEL-1150 has been a god send
Dec. 11, 2010
greg Wilson:
I buy the Gel Kayano every time but the newest model has caused blisters--and I'm only walking long distance on my treadmill! Never had this problem before the last two pairs. Did they change something? the liner material? I get the inside heel blister I've seen mentioned on other blogs and even though I tried a smaller width, the problem continued. Hate to leave the shoe in the dust but... Also, why doesn't ASICS make replacement insoles available? When I ran religiously, I chewed up the insoles before the shoe wore out.
Nov. 28, 2010
Denise:
I am getting back into running after a 2 year break and my old trainers were GT2120. Please can you advise me of the new model that has replaced.
Oct. 28, 2010
sal:
hi. anyone no anything about kinetic 3 running trainers ? cant find any reviews.
Oct. 14, 2010
jagannathan balaji:
Can somebody comment whether the cricket shoes from ASICS don't harm person with low arches? If the person has low arches, what should be the recommendation for a cricket shoes from ASICS?
Oct. 14, 2010
graham:
Hi, I am wondering if Asics produce a trail running shoe for a runner with over pronation (about 18 Degrees) If not what would you suggest? Many thanks
Sep. 29, 2010
Charles:
@ Pete Jenkins The GT-2150 does not replace the GT-2140 (at least in my experience). Bought 4 pairs of 2140's and churned through them in 8 months by then they'd stopped selling them so went for a couple of pairs 2150's thinking the support etc would be the same. Been having some problems with my right ITB since I was running in them. Then switched to Trabuco 12 WR (since I do a lot of my running off road) and problems with ITB subsided. But surprise surprise this model is also no longer available!!!! Very frustrating! My advice, unless you can get hold of a shoe that you're comfortable with already, is to go back to the shop and have some others re-fitted. Once you know they're good for you buy plenty of the same pair so you don't have to re-fit for a while!!
Jul. 17, 2010
Gareth Shaw:
Does the asics 1150 men's running shoe provide the same support as the 1130 and 1140? I have Plantar fasciitis and my Biochinetist has suggested that I get a pair of ASICS with Moderate pronation. Any suggestions? Many thanks Gareth
Jul. 07, 2010
Robert Thomas:
Hi there, I went into a store that sell Asics and I used a heat pad to check whether I have high arch or low arch, I am really on the border of both and am confused which to go for... Do you have a shoe that supports and also cushions really well? If not what do you recommend that I do?
May. 22, 2010
Wendy:
I bought the GT2140 last year on recommendation from a running store. Can you tell me which of the above types of gait that shoe would have been suitable for, as I have never been told, and what is this years replacement, as I need new trainers for a half marathon. Thanks
Apr. 29, 2010
Tracy Darby:
Hello, please can I get some advice? I started running some weeks ago and found myself to actually found myself to enjoy it!! Unfortunately, I developed what I have been told is shin splits in my left leg. Following advice, I have rested it and would like to start running again soon. I am aware that I need to build up training slowly, but I have also been advised to invest in some good runners. Can you suggest which types of Asics to get. Thanks.
Apr. 25, 2010
Lynda:
Hi, I am looking for a new pair of running shoes. I mostly run on the pavement and sometimes on a track. I have had a pair of "new balance 854's". These have a stiff support post on the inner edge of the heel. I was sold these in a running shop on the understanding that I overpronate because I have wobbly ankles that fall in slightly. When I began running I would suffer from shin splints but these have been better over the last few bouts of running especially since I have been going onto the track.. The shoes mentioned above don't have the wear that you described would be evident for an overpronator and the shin splints don't sound as if they 'fit' either. Inside the shoe the greatest wear is on the heels which are completely trashed and the big toe area on the insole is deeply dented. If you can tell from this if I overpronate or not let me know and can youadvise on a suitable next shoe? Many thanks L:ynda
Apr. 22, 2010
Pete Jenkins:
I've been running in Asics GT2140 Euro size 42 (2E) over the last 8 months or so (they have sorted all my niggly injuries out).I'm now looking to renew but can't find a direct replacement, has the 2150 replaced the 2140 or do I need another shoe
Apr. 15, 2010
colin murray:
my son is very flat footed , what type of shoe do you recommend ?
Apr. 08, 2010
DaN BUCK:
I ran with Asics Kayano for a while with total comfort. Read your article and decided I was overpronating. Bought Asics Gel Evolution 5 and have developed sever knee pain. Is it possible I am a natural flat foot and should stay with a neutral shoe or have I developed runners knee? Please advise as I am newer to running and have now totally confused myself. Thanks
Mar. 14, 2010
john mccarthy:
running for 6 years, changed from aesics 2130-40-etc range to KAYANO 16 on my last purchase 8 wks ago and have developed ankle injuries. did i pick wrong shoe type to change to ? also the inside lining material ,heel area has worn holes ,i average 20 to 25 miles a week, would be very pleased with advice. john .cork. ireland
Mar. 07, 2010
Rachael Mew:
Great diagrams and really good explainations! It helped me with my Btec coursework on movement and backing up what was taught in lesson. Thanks
Feb. 23, 2010
jack allen:
can anybody confirm that if i run and am getting cuts on the inside of my calves from my opposite foot this means i am an overpronator?
Feb. 19, 2010
Reuben Millward:
After running in Gel Keyano for many years, including training, 10ks, half marathon and London 2005, I purchased the Gel Keyano 16 in Jan 2010. However I noticed too much support and was getting heel blisters. I subsequently purchased the Gel Nimbus 11 in extra wide fitting, because run for it in Glasgow advised me that I was a neutral runner with a mild pronation. After placing the order with the store, they then told me the shoe was discontinued. Thanks for this, run for it, shame you could not sell me the shoe and I had to go to amazon.
Feb. 16, 2010
Chris Copeland:
I sent a reply a couple of weeks ago but no reply. Asics. No I'm sure you will reply!
Feb. 11, 2010
Ros Westcott:
Most informative. Am new to running so this is helpful. From this information I can see that the shop Running Free sold me quite the wrong shoe! I would seem to Underpronate on one foot and be neutral on the other! So I would seem to need one shoe Gel Nimbus and one Gel Cumulus - no only joking. Presumably the Gel Nimbus - for neutral pronation would be the best bet and maybe I can find an insole for underpronation? This would be really useful info. to add to this web site. I can't be the only one with odd feet? In my case I do have a stiff metatarsal joint (big toe), so this could perhaps make me, albeit, unconsciously transfer weight to the other foot, so increasing the underpronation. Anyway, I am going to go for maximum cushioning for my old bones but a neutral shoes. Thank you so much for this article.
Feb. 05, 2010
Chris Copeland:
My wife was tested and has a Lateral running style. Therefore they recommended a well built up insole (different and larger coloured patch on the shoes). A friend recommended Asics for her next pair, so she has bought a Gel-Kinetic 2 White / Plum / Carbo T967N 0137 Not on this web site, so presume last years stock. A nice looking shoe but the instep colours indicator is confusing. I think they are for a pronation runner and therefore not suitable. The shop said the internal instep padding as what she wanted but reading your site I think she needs the Gel-Culumus. The box itself does not give a clue (and bare in mind I am not Morse)as to the instep it represents. Your expert advise would be appreciated. (Also to stop the usual man verses woman issue of who is right)!! (Your good article needs to show the sole colour indicator system to make it easier). On the plus side, I am a flat footed plodder so not an issue for me. Many thanks
Feb. 03, 2010