What is stride? How to identify your pronation type

Pronation and stride : How to identify your pronation type ?

Every runner has their own biomechanics. When choosing your running shoes, a salesperson might ask your pronation type : pronator, neutral, or supinator. What do these terms mean, and how can they help you choose the right shoes?

What is your pronation type?

Each time your foot hits the ground, it supports your entire body weight. When running, the arch of your foot can support up to three times your body weight. With each impact, your foot and leg absorb the vibrations caused by the ground contact.

Seen from behind, if your foot, ankle, and calf are perfectly aligned, you have a neutral or universal stride.

The alignment is not always perfect, depending on the shape of your arch, the development of your foot muscles, and your overall biomechanics.

When the foot rolls inward excessively, it’s called a pronated stride. Conversely, if the foot rolls outward, it’s called a supinated stride.

The majority of runners have a pronated (about 40%) or neutral (about 50%) stride. Only a minority have a supinated stride.

Marked pronation or supination increases the risk of injury. A neutral stride does not necessarily prevent injuries, but the biomechanics of these runners are less prone to injuries.

How to determine if you are a pronator, neutral, or supinator?

The wear on your shoes is very telling. If your shoes wear evenly, you have a neutral stride. If they wear more on the inside, your foot rolls inward and you are a pronator. Conversely, excessive wear on the outside indicates supination.

It can get complicated if the wear pattern differs between your left and right foot. On track curves, the foot strike can also vary compared to running in a straight line.

To determine your running style, a video taken from behind can help check this alignment. Some stores offer a treadmill test, but be cautious as running biomechanics on a treadmill differ from running on roads or trails.

Your running style can also change over time. When I started running, I had a slightly pronated stride, then I developed a neutral stride. For very fast paces on the track, I even tend to have a slightly supinated foot strike.

Shoes for pronators or supinators

Shoe manufacturers have responded by creating shoes tailored to each running style. Shoes for pronators have a support under the arch to align the foot, ankle, and calf.

This is why the question about your running style is often asked in running stores or even online shops like I-Run. It’s even recommended to bring your worn-out running shoes to the store.

Are these specific running shoes really useful? Not necessarily, as both feet might not need the same correction. In such cases, getting custom orthotics from a sports podiatrist makes more sense. Each orthotic has specific reinforcements depending on the foot type, especially for flat feet.

Each pair of running shoes consists of an outsole (for traction), a midsole (for cushioning), and an insole. The podiatrist replaces this insole with a custom one that fits inside the shoe.

Most brands have stopped making distinctions for pronators or supinators and now only make universal shoes. Custom orthotics then correct the alignment.

It’s recommended to do strength training exercises and proprioception to strengthen the foot and leg and gradually correct alignment. Walking barefoot, rolling from heel to toes, is also a good exercise.

Additionally, an osteopathy session can help unlock the foot, ankle, shin, or knee and improve alignment. From experience, when dealing with an injury or muscle or joint pain, my first instinct is to consult an osteopath to identify and correct the cause.

Regardless of your running style, strengthening your foot and ankle with proprioception exercises is useful for injury prevention and improving running efficiency.

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CandicePassionate about mountains and their landscapes, Candice grew up in the Alps and loves nature walks. She creates relevant content to provide you with the best advice!