How Do I Figure Out My Pronation Pattern for Running Shoes?

All runners’ feet are different. For some runners, determining their foot pronation pattern can be critical for choosing the right running shoes that provide the appropriate level of support and stability. Pronation refers to the natural inward rolling motion of the foot as it strikes the ground during each step of your run. There are three primary pronation patterns: neutral pronation, overpronation, and underpronation (supination). Here’s how you can determine your pronation pattern.

Wet Footprint Test

This simple test involves observing the shape of your footprints on a surface that can capture the impression of your feet, such as a piece of cardboard, a paper bag, or a wet sidewalk. Follow these steps.

1. Wet the soles of your feet by either walking through a shallow puddle or dipping your feet in a basin of water.
2. Stand normally with your feet hip-width apart on a surface that will allow your footprints to be clearly visible.
3. Step off the surface and look at the resulting footprint.
   • Neutral Pronation: If your footprint shows a moderate curve along the inside, with a distinct band connecting the heel and forefoot, you likely have a neutral pronation pattern. This means that your foot strikes the ground evenly and rolls slightly inward.
   • Overpronation: If your footprint shows a complete imprint of your foot, with little or no visible arch, you may have an overpronation pattern. Overpronation occurs when the foot rolls excessively inward during the gait cycle.
   • Underpronation (Supination): If your footprint shows a C-shaped curve along the inside, with a significant open space in the middle, you might have an underpronation pattern. Underpronation, also known as supination, occurs when the foot rolls outward during the gait cycle.

Gait Analysis at a Running Store

Visiting a specialty running store that offers gait analysis services is a more comprehensive and accurate way to determine your pronation pattern. Here’s what you can expect.

1. Running experts will observe your running gait on a treadmill or track while recording your movements from different angles.
2. They will analyze factors such as how your foot strikes the ground, the angle of your ankle, and the alignment of your knees.
3. Based on the analysis, they will determine whether you have neutral pronation, overpronation, or underpronation.
4. The experts will then recommend appropriate running shoes that provide the necessary support and cushioning to align with your specific pronation pattern.

Gait analysis provides valuable insights into your running mechanics and helps experts make more accurate shoe recommendations tailored to your individual needs.

Professional Assessment

If you have concerns about your pronation pattern or are experiencing discomfort while running, consider consulting a podiatrist, orthopedic specialist, or physical therapist. They can conduct a thorough assessment of your feet and gait to provide personalized guidance and recommendations.

One Tool in a Toolbox

Remember that while understanding your pronation pattern is important, it’s just one aspect of choosing the right running shoes. Factors like your foot shape, arch height, and overall comfort also play a significant role, as well as your approach to running. Working with professionals and trying on different shoe options can help you make an informed decision and find the best-fitting shoes.