Buying running shoes is not an easy decision, because for buying the optimal running shoe, it is crucial whether your foot rolls neutrally, tends towards pronation or supination. With our tips, you will definitely find the perfect running shoe!
What Exactly is Pronation?
Human feet are individually different, which is partly due to the complex anatomy of this body part. Each foot consists of a total of 33 bones, which are connected by twice as many joint surfaces. The foot structure is divided into the tarsus, midfoot, and toes. For running, the movements in the upper and lower ankle joints are of enormous importance
The foot strike during running occurs in three phases: Landing, Support, and Push-off. Since it must absorb the entire momentum, the highest forces act on your foot during the landing phase. In the support phase, your foot must briefly bear your body weight, while the push-off phase via the forefoot determines the dynamics of your run.
The term pronation describes the natural rolling motion of the foot, which consists of three joint movements:
Our Tips for Buying Running Shoes - which Pronation Type are You?
You get the most accurate assessment of your foot type by having a professional gait analysis done in a running lab with video evaluation. However, the sole wear of your current sports shoes already provides very good indications of where your future running shoes need to be especially supportive or cushioned.
No human is perfectly symmetrical. This also applies to the position of the ankle joints. While you might tend towards pronounced pronation on one side, your other side shows a neutral position. If the deviation is barely visible, you can opt for neutral running shoes. In case of a significant deviation, it's best to base the purchase of your new running shoes on the overpronating foot.
A harmonious "S-pattern" can be observed from the outer heel to the big toe.
Sole wear near the big toe, under the ball of the foot, and on the inner edge of the heel.
Approximately half of all runners experience overpronation, with women being more frequently affected than men. You can counteract this instability with the right shoe type. A running shoe for overpronation features a so-called pronation support on the inside, which prevents rotation and places the foot in a neutral position.
Clearly visible wear on the outer edge of the shoe.
There is no pronation support against supination. This is partly because only two to three percent of all runners are affected by this misalignment. Furthermore, the pronation support would have to be built into the outer edge of the shoe, which makes little sense. Experts therefore recommend a neutral running shoe with stable upper material. This prevents the foot from "floating" and guides it well during running.
Should I get a Gait Analysis?
Whether beginner, ambitious runner, or professional: A video-supported gait analysis is ideal for optimal running shoe purchase. It is a professional movement analysis based on scientific principles that analyzes your running behavior. Also helpful for the assessment are your current running shoes and any existing orthopedic insoles. You should bring both to the analysis.
The movement analysis serves to your personal movement pattern during running, to assess, to locate complaints and find out their causes. Based on your individual running profile, you receive information about your muscular situation, pronation behavior, and running technique. You learn the causes of existing complaints and are given criteria by which you can find the optimal running shoes for you. For a professional movement analysis including running shoe consultation, you should plan about 90 minutes.
CONCLUSION
Every runner pronates to an individual degree of pronation. This is natural and only in rare cases a result of a foot misalignment requiring treatment. Running shoes tailored to the respective foot type intervene correctively, eliminate extreme running characteristics, and prevent overuse. To avoid discomfort and injuries, you should know which type of pronation applies to you.
If you have now found that one of these misalignments has crept in, then it's time to check your shoes. If you are a neutral runner or supinator, a running shoe from the neutral shoes category is perfect. If you belong to the runners with overpronation, a stability shoe with pronation support is ideal.
