How To Choose The best Running Shoes for Overpronation

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Cross Training For Runners
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David Dack

If you’re a runner who overpronates, you might consider getting running shoes specifically designed for this condition.

Overpronation may cause shin splints, runners’ knees, and other overuse injuries—not ideal issues to deal with while logging the miles, right?

But what’s overpronation to start with? And how do running shoes for overpronators help (if they help)?

Keep on reading to find out the answers.

In this article, I’ll briefly overview overpronation and how to choose the best running shoes for overpronators.

Sounds great?

Let’s get started.

What Is Pronation

To understand overpronation, let’s first discuss what pronation means.

Pronation refers to the foot’s natural movement from heel to toe during foot landing while walking or running.

When your foot hits the ground, it rolls inward to absorb the shock, and your arch bears, on average, three times your body weight.

Those with arches that collapse excessively are overpronators, while those whose arches collapse relatively little or not enough are known as supinators.

A neutral runner is someone whose arch collapses an average amount—not too much or too little.

Overpronation Explained

Overpronation refers to the excessive inward roll of the foot following a foot strike.

Technically, it occurs when your foot rolls more than 15 percent inward or downward during the foot strike cycle

When you overpronate, you’re putting more weight on the inner side of your feet. This puts excessive strain on your big and second toes.

The uneven weight distribution undermines your foot and negatively impacts other biomechanics of your legs.

Most notably, overpronation can cause strain on the big toe and second toes and instability in the lower legs, especially in the tibia, which can increase your risk of shin splints, knee pain, etc.

More than often, runners with the condition are often considered to have “flat feet.”

The Solution To Overpronation

One of the best ways to limit the effects of overpronation is to wear shoes specifically designed to address such a problem.

These are called stability and motion control shoes and offer much support and structured cushioning.

This can limit the excessive inward rolling of the foot during a foot strike, which, in theory, may help prevent injury.

But before you start using shoes for overpronators, ensure you do overpronate.

Don’t try to fix something that ain’t broken!

How To Determine Your Pronation Style

You can take many tests right now to get your pronation checked.

Go To A Running Store

The easiest (and most effective) step is to head to the local running specialty store and ask the staff to analyze your technique as you run—or walk—on a treadmill.

If you don’t have access to a sports store or want a more personalized approach, consider consulting a podiatrist and have them assess your pronation style.

The Wear Pattern Test

Don’t want to go anywhere or spend any money?

Then simply check the wear patterns on a pair of worn-out shoes.

The wear location and severity can tell you whether you need stability or motion-control shoes (more on that later).

This method can also provide extra clues about the impact on your feet. This can help you decide where you might need more support and cushion.

To perform this test, get a pair of running shoes that you have already worn out extensively. Then check the bottom of the shoes and see where the most wear is.

If most of the wear appears on the inside edges along with the ball of the foot and the heel, along the inner edge, and toward the big toe, you likely overpronate

Note – Using stable running shoes won’t cure or correct your overpronation.

Sorry, it’s too late for that. Every runner pronates. The natural inward-rolling motion is part and parcel of the gait cycle. As a runner who overpronates, you’ll need maximum support and stability.

Shoes made for overpronators are usually designed with extra arch support, a firmer midsole, and some additional cushioning that offers plenty of support.

This helps distribute the shock stress of running more effectively to limit pronation.

Since overpronation is a common issue for runners, most running shoe companies provide stability shoes and their neutral models with various degrees of support depending on your overpronation level.

How to Choose The Right Running Shoes For Overpronator

Got the confirmation about your overpronation?

Time to move to the next step.

Stability Vs. Motion Control

The main difference between stability and motion control shoes is the degree of support and cushioning.

Both stability and motion control shoes are designed to manage overpronation but to different degrees.

Stability shoes only provide midsole support and are often designed with few other support systems. This makes them ideal for runners who overpronate slightly.

On the other hand, motion-control shoes are for more severe pronation issues.

These offer support virtually everywhere on the shoe—from the midsole to the heel.

Motion-control shoes are also designed with additional support in the heel of the shoes and the arch.

Motion-control shoes also tend to be less flexible than stability shoes, allowing for less movement of the feet.

This is why these shoes are heavier and more durable than the average.

This may make your running experience less comfortable, especially if you’re not used to running in them.

Not sure how to make sense of this?

Err on the side of stability shoes.

These tend to be more flexible and less heavy than motion-control shoes.

They’re also easier to run in.

If the overpronation is causing problems, try moving onto motion control shoes.

The Checklist For Running Shoes For Overpronators

In short, here’s is what to look for when choosing running shoes for overpronation:

  • Proper arch support
  • Good stability
  • A supportive and cushioned midsole or insole
  • A firmer structure and sole
  • A durable outsole, preferably made from rubber
  • Motion control for serious overpronators.

The 5 Best Running Shoes For Overpronators

Below are some shoes that offer some of the features that overpronators need.

Feel free to experiment, then choose the shoe that best suits your needs.

Asics GEL-Kayano 24 Lite-Show

ASICS Gel Kayano 24 is one of the best shoes for overpronators, providing comfort and stability.

This shoe focuses on the two primary spots where you need a lot of support as an overpronator—the heel and midsole.

Despite the extra cushioning in those key areas, the shoe is also lightweight and flexible.

What’s more?

ASICS lite-show reflective technology helps you stay more visible in low light conditions, which is key for staying safe when running early in the morning or at night when it’s dark outside.

Asics Gel-Kayano 27

Another awesome shoe designed by Asics for the overpronator.

This shoe is one of the top stability shoes, designed with a dual-density midsole, a structured heel counter, and an outsole Guidance line to guide your foot straight and lessen pronation.

The sole is also more flexible to help encourage a more natural gait.

What’s more?

The mesh upper helps your feet cool and comfortable.

Brooks Addiction 14

This fantastic motion-control shoe works very well for runners who require a lot of stability on their runs and heavy runners who overpronate.

It also provides a generous fit, ideal for those with flat feet or using custom orthotics.

Remember that Brooks Addiction shoes tend to be heavier than other shoes since they have a lot of cushioning.

Saucony Omni ISO 2

In Latin for “everything” or “all,” Omni ISO 2 is a stability shoe that works well for overpronators.

It has a good fit and comes in a good-looking design.

The shoe also features ISOFIT technology, which appeals to various foot types as it adapts to most foot types for a comfortable fit.

Running Shoes For Overpronators – The Conclusion

There you have it!

If you’ve ever wondered how to deal with overpronation while running, you know something about the subject.

Being well-informed is key to making the right decision—running is no exception.

Please feel free to leave your questions and comments in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

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