What is Pronation?
Pronation is part of the natural movement of the human body and refers to the way your foot rolls inward for impact distribution upon landing when running. Understanding your pronation type can help you find a comfortable running shoe and avoid injuries.
  • Supination — when your foot rolls outward from the ankle shifting the weight to the outer edges of your feet on landing.
  • Neutral Pronation — when your foot rolls naturally inward allowing it to absorb the weight evenly, keeping your ankle and legs properly aligned.
  • Overpronation — when your foot rolls inward too much. If you overpronate, the outer edge of your heel hits the ground first, and then your foot rolls excessively inward transferring weight to the inner edge of the foot. Overpronation is seen more often in people with "flat feet".
Pronation Supination Pronation Neutral Pronation Overpronation
One way to check your pronation at home is to look at the wear of your current running shoes or trainers. If they show a lot of wear along the inner edge of the sole, you likely have flat feet and overpronate. If the wear is along the outside edge, you may have high arches (supination). If the wear is evenly distributed across the sole, you likely have a neutral arch and are very efficient at running with less risk of injury.
Pronation foot