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.

  • Supinators (under pronators) 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
  • Neutral pronators can wear a wide variety of shoes
  • Over pronators should look for support or structured cushioning shoes

Understanding Pronation

When your foot strikes the ground, it rolls inward to absorb the shock, and the arch supports on average three times your body weight. People who roll inward too much or not enough can experience running injuries due to less effective shock absorption.



How Your Foot Contacts the Ground: 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 Your Foot Contacts the Ground: foot lands on outside of the heel, then rolls inward (pronates) to absorb shock and support body weight

Push Off: even distribution from the front of the foot.

Injuries: less likely due to effective shock absorption, but neutral runners are not immune to injury.

Foot Type: normal-size arches


Over Pronators

How Your Foot Contacts the Ground: foot lands on outside of heel, then rolls inward (pronates) excessively, transferring weight to inner edge instead of ball of the foot

Push Off: big toe and second toe do majority of the work

Injuries: shin splints, plantar fasciitis, bunions, heel spurs

Foot Type: low arches or flat feet

How to determine your pronation type


Take a pronation test

Video Gait Analysis

A video is taken of a runner's feet while 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 one of our running stores. Trained staff members will be happy to assist you with fitting and diagnostic services.

Book your complimentary gait analysis or 3D foot mapping instore below. 


Check wear patterns on your shoe

Wear patterns won't provide the full picture of gait analysis, but they can give additional clues about the impact on your feet. This can give you an idea of where you may need extra support and cushioning in your running shoes.

For Supinators:

  • 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:

  • 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



Cushioned Running Shoes

As supinators (also called under-pronators) 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-Nimbus®.

  • 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


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® and GEL-Cumulus® are the leading cushioning models 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


Stability Running Shoes

Overpronators need maximum support, structured cushioning, and stability. The GEL-Kayano® and GT-2000® are our leading structured cushioning shoe.

  • Stability running shoes help distribute the impact of running more effectively to minimize 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