How To Select The Best Running Shoes For Over-Pronation
By Ryan Sabin
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Dealing with over-pronation requires extra support in your shoes. Here you can find a complete comparison of the shoes relevant to the complication at hand that will assist in keeping you on your feet.
Over-pronation can become a major concern for runners, especially if left unchecked and neglected over time. Although this condition is not an injury in itself, it does enable susceptibility to a number of different sports injuries. However, There are many runners who may be asking “what is overpronation?”, so let’s take a closer look and give a breakdown of the necessary types of overpronation running shoes in the case you may be suffering from this common issue.
Pronation occurs when weight is transferred from the heel to the forefoot and during the process the feet roll inward. To put it more technically, it is the movement of the subtalar joint into eversion, dorsi flexion and abduction. In the standing position, pronation occurs when the foot rolls inwards and the arch of the foot flattens. It is a functional phase of the gait cycle that helps in providing shock absorption to the foot. Supination, on the other hand, is the opposite motion of pronation. It is also a normal part of the gait cycle which occurs just after the heel strike. Over-supination can lead to further problems and complications just as well.
10 Best Running Shoes For Over-Pronation
1. Nike Lunarglide 7
2. Brooks Adrenaline GTS 15
3. ASICS GT-2000 3
4. Saucony Omni 13
5. ASICS GEL Foundation
6. Saucony Hurricane 16
High heel to toe drop7. Mizuno Wave Inspire
8. Asics Gel Excite
9. Saucony Ride
10. New Balance 870 v4
Understanding your own personal pronation type is absolutely crucial to choosing the appropriate treatment, thus preventing more chance of damage or injury to your feet in the future. If you have a normal arch, you’re likely a normal pronator. Runners with flat feet normally over-pronate. And, high-arched runners typically under-pronate.
What is overpronation?
Overpronation is when the foot rolls in excessively, or at the time when it should not. For example, it should not happen late in the stance phase of the gait. In that case, what you will have is too much weight being transferred to the inner side of your foot, and as the runner travels forward the weight will be borne by the inner part rather than on the ball of the foot where it should be. This greatly destabilizes the foot, which will then attempt to compensate for more stability. It becomes sort of a chain reaction, which will in turn affect the overall efficiency of movement, especially affecting the hips and knees. A foot that over-pronates and acts like a loose bag of bones during the movement cycle is definitely not something that you want. This condition makes that type of foot very flexible, but inefficient. In this situation the foot has to work harder in order to propel the body. Over time this causes fatigue and places unnecessary mechanical stress on the lower body.
How can you recognize it?
One way to find out if you over-pronate is, from a standing position, look down at the inside arch of your foot. If the innermost part of the sole and arch does not touch the floor, this means that your feet are over-pronated.
Another way to see if you over-pronate is to examine your running shoes, in particular, if your foot has worn down the inside of the sole. That means you may need running shoes for pronation.
And the last way to find out if you over-pronate is to do the ‘wet foot test’. You will need a shallow container of water that your feet will fit in, such as a pan or baking tray. You will also either need to be outside on the pavement or have a brown piece of paper, such as a paper shopping bag. First, wet the bottom of your feet by stepping into the container of water. Next, move along a section of pavement or step firmly onto the paper. Go back and examine the shape of your foot. If you have a flat foot, you will see that arch of your foot has touched the pavement/paper. A normal arch will show a the heel and forefoot with a medium strip (about half the size of the foot) connecting the two. If the strip is wider than half of the foot, then you most likely over-pronate.
However, the best and most accurate way to find out if you over-pronate is to visit a podiatrist who will have you perform a gait analysis on a treadmill or using something called force-plates in order to find out the amount you pronate as well as the timing of your gait cycle.
Ways to correct it
Get a gait analysis of your running style that will highlight if you have this issue, tend to over-supinate or simply have a neutral gait. Almost all podiatrists and sports therapists will provide this service. You can also find some specialty sports shops they may be able to help you out as well.
Another effective aid for those who over-pronate is to choose the best running shoe. However, with various kinds of running shoes on the market now, it is difficult to choose the right running shoes for your problem. You can refer some suggestion below:
The Criteria Used For Choosing The Best Running Shoes For Over-Pronation:
Support Levels Of The Midsole
Over-pronating runners require additional support and good cushioning, especially along the midsole of the footwear. This is why we took a closer look at running shoes that featured specialized posts (areas of firmer EVA). While this type of support can come in many forms, it’s important that the focus remain on the arch side of the midsole in order to receive the maximum benefits. Improper support in the midsole can lead to increased fatigue, pain and discomfort, and even injury. This is why support levels were crucial when compiling our list.
Heel Counter And Outsole
Runners with over-pronation found that the best support comes from a running shoe that has a supplemental heel wedge. A heel wedge provides additional cushioning and absorbs impact. We also took the design and material of the heel counter into consideration when selecting our choices. Users reported that a rigid, snug fit worked the best.
Multi-Level Densities
Over-pronation can be tricky to correct during a run, in real time. The best method to achieving this is to use foams and padding with different levels of cushioning to give the runner a more customizable ride. Our selections feature dual density, and some tri density foams, gels, and compression technology to better assist with all the issues that this condition can cause.
Long Ride Comfort
Some users found issue with the finding a running shoe that provided long term comfort for over-pronation. We listened to runner’s feedback, including runners that engage in longer mileage runs, in order to ensure that we provided our readers with long lasting comfort. For long distance runners, shoes that provide maximum amount of comfort become more important. We made sure to keep the marathoner in mind as we made this list.
Form and Function
While we didn’t comprise our selection based on looks alone, we made sure to include running shoes that come in a variety of styles and colors. We understand that everyone likes making a personal selection when it comes to choosing what they put on their feet, and just because you are dealing with over-pronation issues, it doesn’t mean that you should settle for a pair of running shoes that don’t appeal to your personal sense of style. It’s important to be happy with your running shoe selection.
Other Important Things to Consider When Selecting The Best Choices.
We know that you want to enjoy all the heath benefits and therapeutic bonuses that come with a great run while minimizing your over-pronation and we’re here to help! Before you head to the store, take a look at the information below on runners just like you that suffer from over-pronation. These tips will help you choose a running shoe that works best for you foot.
Don’t Be Afraid To Try An Orthotic.
Over the counter options for orthotics have improved by leaps and bounds over the past three years. When coupled with the right choice of running shoes for over-pronation, most runners report that all issues are a thing of the past! We cannot emphasize this enough. Look for insole kiosks that can help you make a customized selection in minutes and have you on your way. You can also try insoles that have different sized and shaped inserts that you can swap out for a customized fit.
Measure Your Legs.
Believe it or not, most people don’t have legs that are exactly the same length. If one leg is too varied in length from the other, a podiatrist can help with a custom heel wedge that can easily correct the problem. If you don’t see improvement with the use of insoles, this check should be your next step. If one of your legs if over compensating for the other one, over-pronation can be an un-welcomed side effect. The good news is that this is easily taken care of.
Select The Right Size For Your Foot Length And Width.
Don’t make the mistake of only considering the length of you footwear. Finding the correct width is extremely important, especially for runners who over-pronate. The buying guide makes sure to note the width or narrowness of each shoe in order to help you find the pair that will work best for your foot type.
Also remember that feet swell during a run and throughout the day. To figure out the appropriate size shoe for you foot, measure your foot at the end of the day or after a long or hard run. To measure the length of your foot, start at your heel and measure to the longest toe, be it the big toe or the toe next to it. That will be the size running shoe you need to purchase.
Recognize When You Need to Replace a Pair of Running Shoes.
A good rule of thumb is most running shoes should be replaced every 300 to 500 miles. Over-pronators tend to wear out their shoes faster than others, so keep that in mind as well. Regularly examining your shoes for excessive wear on the outsole, midsole and upper. Consider having two pairs of running shoes, so that you are able to rotate each one, every other run, in order to allow the shoe to dry out from the sweat that accumulates inside and allow the midsole cushioning to recover. Continuing to use running shoes well after the suggested mileage may increase the chance of injury.
Don’t Over Train!
Research shows that a common reason for muscle imbalances that could lead to over-pronation is over training. Too much stress on your lower leg muscles, particularly the tibialis posterior (it supports your arch) makes the body produce hormones that have been associated with over-pronation because it prevents the muscles that are supposed to aid in support to do their job. Remember that your mental endurance may outperform your physical capacity sometimes, it’s a good idea to give yourself the right amount of rest in-between long runs. Don’t over do it.
FAQ
We hope the information we’ve provide helps you to find the best running shoe to help correct your over-pronation. However, you may still have questions about over-pronation. The following questions are the most commonly asked questions by runners.
Q: I over-pronate but I did not have flat feet. Why?
A: Over-pronation can affect people with medium to low arches as well. It is not solely an issue for runners with flat feet. Over-pronation means that when you run, you transfer weight to the inner edge of the foot rather than the ball of the foot. Make sure to check what type of arch you have, so that if necessary, you can choose a shoe with the proper arch support.
Q: My big toe is always irritated when I go on longer runs. Is this a symptom of over-pronation?
A: It could be. Runners that over-pronate usually make the big toe and second toe do a majority of the work during their stride. However, you should also make sure that your toe box isn’t too tight or cramped. You should be able to wiggle you toes slightly while your running shoes are laced. Make sure you have room up there.
Q: Do I need to visit a podiatrist for slight discomfort?
A: Not necessarily. In fact, most runners take care of this issue on their own with the help pf the right running shoe and the use of an over the counter insole. Don’t forget that there are kiosks in most areas that can give you a custom foot analysis for detection purposes. You can also look at the wear pattern of your shoes. If the outside show the most wear and if they tilt outward when you place them on a flat surface, you may tend to over-pronate.
Q: What kind of injuries should I be concerned about as an over-pronator?
A: If you don’t compensate for over-pronation and train excessively, you may be at a higher risk for shin splints, bunions, and even plantar fasciitis because of the constant impact on your feet. Taking some time and care when selecting your overpronation shoes can go a long way and make sure that your feet stay happy and that you stay healthy.
Choosing the right pair of running shoes for over-pronation is very important. Remember that this type of footwear can be your first line of defense against injury and discomfort. And we here at RunnerClick want to provide runners with the best information possible in order for runners to avoid injury and pain from running. If you still have questions, feel free to ask in the comment section. Thanks for following along! Now get out there and run!
Here are some sources we used while conducting our research
It is important for us at RunnerClick that the information we provide in this guide is accurate and tailored specifically for our readers that over-pronate. We made sure to provide the latest data and research every factor that would help you, the RunnerClick audience, choose the right shoe. The following are sources that made the information in this guide possible:
Sources
- , Soc Doc, Clinical Website,
- , Running Warehouse, Running Website,
- , Asics, Manufacturer Website,
- , Amazon, Product Reviews,
- , Overpronation: Why it Happens and What You Should Do About It, Active & healthy living website,
- , The nonsensical understanding of ‘overpronation’, Research website, Feb 17, 2013
- , Overpronation, Clinical information website,
- , Correcting Overpronation , Triathlon training website, Aug 11, 2008
- , Foot Overpronation and 10 problems it may cause, Physiotherapy informational website,
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