🌀 Find Your Flow: Understanding Pronation & Running Style – RunMotion

Every runner moves differently — and that’s what makes finding the right shoe so important. Your pronation type (the way your foot rolls when it touches the ground) affects comfort, performance, and injury prevention. Let’s break it down.

👣 What is pronation, supination, and neutral running?

Pronation: Your foot naturally rolls inward to absorb impact. This is normal — but overpronation means your arch collapses too much, putting pressure on the inner ankle and knee.
Supination (underpronation): Your foot rolls outward, so most impact lands on the outer edge. This can cause tight calves or ankle strain.
Neutral running: Your foot rolls slightly inward, distributing impact evenly. This is the most efficient pattern.

🔍 How do I know my pronation type?

Here are two easy ways to find out:

The Wet Test:
- Wet the bottom of your foot and step on a sheet of paper.
- If you see a full footprint → likely overpronation.
- If you see only the outer edge → likely supination.
- If you see a balanced print with an arch → likely neutral.
Shoe Wear Pattern:
- Inner sole wear: Overpronation
- Outer sole wear: Supination
- Even wear: Neutral stride

Or visit a local RunMotion Fit Center for a free gait analysis (coming soon!).

🏆 The best shoes for overpronation

Look for stability shoes or motion control models with extra arch support and firmer midsoles.
These help align your stride and reduce inward rolling.
Popular picks: RunMotion Stability Pro, Ascent Duo.

🌬️ The best shoes for supination

Opt for neutral or cushioned shoes with soft midsoles and flexible outsoles.
They encourage natural movement and reduce shock impact.
Popular picks: RunMotion CloudStride, AeroSoft Flex.

⚠️ What happens if I wear the wrong shoe type?

Wearing shoes that don’t match your gait can lead to discomfort or even injuries such as shin splints, knee pain, or plantar fasciitis.
The right shoe supports your stride — and keeps you running longer, happier, and pain-free.

💡 Pro Tip: Check your pronation type once a year — your gait can change with training intensity, mileage, or new surfaces.