WHAT IS PRONATION, AND WHY DOES IT MATTER?

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. Understanding your pronation type can help you find a comfortable running shoe.

  • Underpronators (supinators) need a lot of cushioning to avoid impact injuries
  • Neutral pronators can wear a wide variety of shoes
  • Overpronators should look for support or structured cushioning shoes
  • How your foot contacts the ground: The outer side of the heel hits the ground at an increased angle with little or no normal pronation, causing a large transmission of shock through the lower leg.
  • Push Off: pressure on smaller toes on outside of foot
  • Injuries: plantar fasciitis, shin splints, ankle strain
  • Foot type: high arches

HOW TO DETERMINE YOUR PRONATION TYPE

TAKE A PRONATION TEST

Video Gait Analysis
During a video gait analysis, a video is taken of a runner's feet while they running on a treadmill. The video footage is slowed down and analysed in detail by an ASICS professional, expert at a specialty running store, podiatrist, or physical therapist who will explain your running type and help you select the right pair of running shoes.

3D Foot Mapping
The most advanced version of video gait analysis is 3D foot mapping which, in addition to video, uses both lasers and micro cameras to create a highly detailed 3D image of the foot. A range of information is obtained from the scan, such as arch height and alignment of the Achilles with the leg. This is used to determine the right running shoe and provide additional insight into what may be causing recurrent injuries. 3D foot mapping is unique to ASICS and available to customers via ASICS Running Clinics or the ASICS London store, which is the only store that has the 3D foot mapping equipment in permanent residence.

Visit an ASICS Store for Expert Guidance
Receive individual product advice at any of our running stores. Trained staff members will be happy to assist you with fitting and diagnostic services.


CHECK WEAR PATTERNS ON YOUR SHOE

For Underpronators/Supinators:
The outside of your running shoes show the most wear
If you put your running shoes on a flat surface, you may notice a slight outward tilt

For Neutral Runners:
The soles of your running shoes show wear in an S-shaped pattern, from the outer (lateral) heel to the big toe
If you put your shoes on a flat surface, you may not notice any tilt

For Overpronators:
Extra wear on the inside of the heel and under the ball of the foot, especially the big toe
If you put your shoes on a flat surface, you may notice an inward tilt


CHOOSING THE RIGHT RUNNING SHOE

Once you understand your pronation type, you can find a shoe with the optimal amount of support and cushioning.


What is Pronation, and Why Does It Matter?

UNDERPRONATORS

Cushioned running shoes

As underpronators (also called supinators) 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®.

  • Focused on midsole cushioning for extra shock absorption
  • Cushioning along outside of running shoe to counter outward roll of foot
  • Cushioning in the heel
  • Flexible shoes help evenly distribute impact
What is Pronation, and Why Does It Matter?

NEUTRAL

Neutral running shoes

When you have a normal pronation pattern you can run in a wide variety of shoes, but specialized neutral running shoes offering cushioning and support are most suitable. The GEL-Nimbus® is the leading cushioning model for neutral runners.

  • Neutral cushioned shoes promote natural foot motion
  • Beginners may want to start with a cushioning shoe for support as they build muscle strength
  • Some runners may like natural running shoes that provide a feeling of more ground contact
What is Pronation, and Why Does It Matter?

OVERPRONATORS

Stability Running Shoes

Overpronators need maximum support, structured cushioning, and stability. The GEL-Kayano® is a leading structured cushioning shoe.

  • Stability running shoes help distribute the impact of running more effectively to minimise pronation
  • Medial post support, sometimes extended through to the heel
  • Firm midsoles provide arch support for flatter feet
  • For severe overpronators, you may want to consider a motion control shoe with extra cushioning