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Explanation of Pronation

Are Your Running Shoes Holding You Back?


The way your foot rolls when it hits the ground is known as pronation, and if you're a runner, it's essential to know what type of pronator you are. There are three types: normal pronation, overpronation, and underpronation (supination). Figuring out your running pattern will help you buy the right running shoe. Not only will this make running more comfortable, but it can also help prevent future injury. Here's a chart to help you figure out what is going on with your feet when you're running.


Normal Pronation Overpronation Underpronation
Description After the heel strikes, the ankle rolls inward slightly and the foot comes down flat and forms a stable platform for the runner to push off from. After a heel strike, the ankle rolls about 15 degrees inward as the foot makes contact with the ground. Then the runner pushes off with the big toe. After the heel strikes, only the outside edge of the foot hits the ground. Then the runner pushes off from the outer toes.
Type of Arch Usually have normal arches Usually have low or flat arches Usually have high arches
Wear on Sole of Sneaker Even wear along the heel and front of the foot Wear on the heel and inside of forefoot Wear on the outside edges
Recommended Sneaker Neutral or stability running shoe Motion control or stability shoe Neutral running shoe with extra cushioning


Tell me: which type of pronator are you?

Source: Thinkstock
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