What is pronation and what does it mean for runners?

Pronation is the natural movement of our feet when we walk or run, which involves moving inward as we hit the ground. This helps evenly distribute our body weight and absorb shock, making it an essential part of our gait. However, if the feet move too far at impact, it can cause problems. This is called overpronation, and can lead to injuries over time, especially among runners. In this article, we'll look at the differences between neutral pronation , overpronation , and underpronation , what they mean for you, how you can prevent injuries from them, and what type of running shoes to get.

NEUTRAL PRONATION

Neutral pronation is considered "correct" because it occurs when the foot lands naturally on the ground, with a slight inward movement of the ankle. Only 20-30% of runners have neutral pronation, meaning most runners have incorrect pronation. However, if you have neutral pronation, you have a definite advantage because it can help you avoid injury.

OVERPRONATION

Overpronation occurs when the arch of the foot moves too far downward or inward when it hits the ground. Overpronation is commonly referred to as "flat feet" and can cause problems if not corrected. Runners who have flat feet are generally more vulnerable to injury, particularly if they run regularly.

UNDERPRONATION

Underpronation, also called supination, occurs when the weight of the foot is exerted too much outward rather than inward. The risks are similar to those of overpronation, because when the foot moves too far outward as it hits the ground, the runner is susceptible to injury if this problem is not treated properly.

HOW DO YOU KNOW IF YOU ARE PRONATORING OR SUPINATING?

A quick way to check if you are suffering from Overpronation or Underpronation is to check the soles of your shoes for signs of wear. If your shoes have more wear on the inside of your sole, this indicates that you are overpronating. If, on the other hand, the sole wears outwards most often, you may be more inclined to supinate. Additionally, if you suffer from heel pain or regular injuries such as blisters, calluses, knee or back pain, this may indicate excessive pronation or lack of support in your shoes. You can also check how your shins align with your feet to determine if you are overpronating or supinating. If your shins have a slight inward tilt when you run, you are probably a pronator. If, on the other hand, they have an outward tilt, you are probably a supinator.

HOW TO CHOOSE THE RIGHT RUNNING SHOES BASED ON YOUR TYPE OF PRONATION?

It is important to choose the right running shoes based on your pronation type to avoid injuries and improve your performance. Running shoes are designed to provide different levels of support depending on the runner's pronation type. Running shoes for pronators have a firmer sole to help stabilize the foot and control overpronation. Running shoes for supinators have a softer sole to help absorb shock and reduce the risk of injury.

CONCLUSION

Pronation is a natural movement of the feet, but excessive pronation can cause problems, especially in runners. It is important to know your pronation type and choose the right running shoes to avoid injuries and improve your performance. At Marmon Sports we offer a wide range of running shoes for all types of pronation so you can run safely and comfortably. Remember to check your shoes regularly and consult a professional if you have pain or recurring problems while running.