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.
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Comments
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
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
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
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