It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!
Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.
Normal Pronation
IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.
Runner’s World Video: Normal Pronation
We show you, in slow motion detail, how to determine if you have this gait pattern.
Overpronation
- Wear shoes with straight or semi-curved lasts
- Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
- Use over-the-counter orthotics or arch supports
Runner’s World Video: Overpronation
We show you, in slow motion detail, how to tell if you have this gait pattern.
Underpronation (Supination)
- Wear shoes with curved lasts to allow pronation
- Look for lightweight trainers as they allow more foot motion
- Check for flexibility on the medial (inner) side of the shoe