Pronation is the way your foot rolls inward for impact distribution upon landing. It is a natural movement of the human body, but it differs from person to person. Pronation is important because it can affect the quality and performance of your run. There are three types of pronation typical in running: overpronation, underpronation (or supination), and neutral.
-
Overpronation: This happens when your foot lands on the outside heel and rolls or pronates inward. The inner edge of your foot takes the brunt of the impact, leading to pressure in the big toe and second toe. Overpronators may experience shin splints, plantar fasciitis, bunions, and heel spurs.
-
Underpronation (or supination): This happens when your foot rolls outward upon impact. This can put additional pressure on the outside of your foot.
-
Neutral: The foot lands on the outside of the heel, then rolls inward (pronates) to absorb shock and support body weight.
Pronation is traditionally used to categorize people into groups of foot types, such as under-pronators and over-pronators. However, different people will naturally pronate more or less depending on the structure and strength of their foot, their body weight, and the speed at which they run. It is important to understand how much support your foot needs from a shoe and getting a shoe that provides that amount of support can enhance comfort, as well as improve the quality and performance of your run.
