PRONATION, SUPINATION – WHAT IS IT ALL ABOUT
Published: 24/03/2026 | By: Priya Gopaldas
Ever wondered what your feet are actually doing while you run – and why it matters so much when choosing the right trainers? Whether you’ve been told you overpronate, supinate, or sit somewhere in between, understanding your gait can be a game-changer for both performance and injury prevention. In this guide, Dr Priya Gopaldas – Sports Direct ambassador and experienced clinician – breaks it all down in a clear, practical way, helping you tune into your body, spot the early warning signs, and feel more confident in every step as your training builds.
Every runner has a unique way of moving, and the way your foot strikes and pushes off the ground – your gait –can have a big impact on comfort, performance, and injury risk. Understanding it can help you pick the right shoes, run more efficiently, and avoid common overuse injuries. But what does it all actually mean when people talk about pronation and supination?
In simple terms, pronation (a.k.a. overpronation) and supination (a.k.a. underpronation) describe how your foot rolls when it strikes or pushes off the ground:
- Pronation: the foot naturally rolls inwards as you land.
- Supination: the foot rolls outwards.
- Neutral gait: the middle ground, where the foot rolls slightly inward but remains balanced.
And here’s an important point many runners miss: both pronation and supination are completely normal. Your foot is designed to move this way to absorb shock and propel you forward. It only becomes a problem when the movement is excessive.
WHAT IS OVERPRONATION?
Overpronation occurs when the foot rolls too far inward after the heel hits the ground. From a medical perspective, what’s happening here is that the arch collapses more than it should, which can change how force travels through the ankle, knee and hips.
Common causes of overpronation:
- Flat feet
- Weak foot and ankle muscles
- Reduced ankle stability
- Carrying excess body weight
Signs that might suggest you’re an overpronator:
- Running shoes worn down along the inner edge
- Shin splints
- Knee or hip discomfort
- Occasional lower back pain
It’s an easy mistake that runners make is to think that if they experience pain – the area of that pain is where the problem is. But it’s important to consider the knock-on effects – repeatedly rolling your foot inwards (overpronating) can gradually change alignment further up the leg and affect your ankles, knees, hips and even lower back! As the training volume increases, repeated overpronation can affect the efficiency of your running and increase the risk of common overuse injuries (such as shin splints, patellofemoral pain syndrome, Achilles tendinopathy and plantar fasciitis).
WHAT IS SUPINATION (OR UNDERPRONATION)?
Supination is the opposite problem. Instead of rolling inward enough, the foot stays on the outer edge, putting pressure on the ankles and toes. This is less common than overpronation, but if left unmanaged can lead to injury.
Causes:
- Runners with high arches (usually an inherited characteristic)
- Runners with a tight Achilles tendon (e.g. usually caused by athletes who also take part in high impact/ jumping sports like basketball)
- Runners who have a foot/leg injury which changes their gait (shin splints, knee injuries, hammertoes)
Symptoms runners might notice:
- Wear on the outer edge of the shoe
- Plantar fasciitis (Pain through the arch and ball of the foot)
- Heel pain
- Calluses or bunions on the pinky toe side of the foot
- Frequent ankle sprains
- Stress fractures in more severe cases
Because the foot isn’t rolling inward to absorb impact, more shock travels up the leg- something distance runners especially notice during higher mileage weeks. During marathon training, that repeated impact really adds up.
HOW CAN YOU TELL WHICH ONE YOU HAVE?
One of the easiest ways to understand your gait type is to check the wear pattern on your running shoes.
Quick DIY wear test:
Look at the outsole of an older pair of trainers:
- Inner edge worn down – likely overpronation
- Outer edge worn down – likely supination
- Even wear – neutral gait
Another great option is gait analysis. Many running stores have treadmill cameras or pressure plates to analyse how your foot strikes the ground. For runners increasing mileage (e.g. during marathon training), it’s a great way to choose the right shoe type early.
Sports Direct also have a gait analysis machine in a few of their stores that can be used for free – after answering a few questions about your running, it can help recommend shoes based on your results!
WHY IT MATTERS – POTENTIAL INJURIES AND IMBALANCES
Your gait mechanics influence how force travels through the entire body.
Overpronation risks
- Shin splints
- IT band irritation
- Knee pain
- Bunions/ Calluses on the big toe
Supination risks
- Stress fractures
- Achilles tendinitis
- Ankle sprains
- Bunions/ Calluses on the pinky toe
One thing I always remind runners: your feet are the first link in the chain. If they aren’t functioning efficiently, the rest of the body compensates. It’s also important to note that injuries can have a range of different causes (lack of strength training, poor nutrition) – so your gait may explain one of the causes of the injury but don’t overlook the other causes.
Read More on Running Pain: Why It Happens and How to Keep Running Safely.
PICKING THE RIGHT SHOES FOR YOUR GAIT
Modern running shoes are designed to support different gait types. Brands like ASICS, Nike, Adidas Brooks and New Balance all design shoes with varying levels of stability, cushioning and flexibility.
For overpronators look for:
- Medial support
- Structured midsoles
- Stability features
These are often called stability shoes. E.g. Nike Structure 26 (stable everyday running shoe, feels firm and supportive), Asics Gel Kayano 32 (another great daily running shoe, durable and tank-like stability), Saucony Tempus 2 (race day shoe, supportive but good energy return).
For supinators look for:
• Plush cushioning (to maximize shock absorption)
• Flexible uppers
• Neutral midsole
E.g. Asics Novablast 5 (everyday shoe with a wide base so that when your foot lands it will flatten early on in your stride and the added cushioning protects your foot from tilting outwards and causing injury), New Balance FuelCell SuperComp Elite v4 (race day shoe, stable midsole to support the arch of the foot, a thin upper encouraging inward movement of the foot and super springy cushioning)
Interestingly, research supports the idea of the “preferred movement path”, meaning your body naturally finds the most comfortable way to run when the shoe doesn’t overly restrict motion. In other words: comfort matters more than rigid correction.
WHEN TO CONSIDER INSOLES OR ORTHOTICS
There are two main categories:
-
Comfort insoles
Can be purchased over-the-counter and provide cushioning and mild arch support
-
Medical orthotics
Custom made by podiatrists and designed to correct specific biomechanical issues
Most runners don’t need custom orthotics straight away. Often, the biggest improvements come from choosing the right running shoe first. If pain persists despite good footwear, it’s worth seeing a physio or podiatrist.
EXERCISES TO HELP REBALANCE YOUR FEET
Strong feet are surprisingly important for running efficiency. It is important to include exercises that strengthen the inner muscles of your feet and encourage ankle mobility into your weekly training.
These include:
- Calf raises (all you need is a step – start on your tip toes and slower lower your heels down the step. It is key for strengthening the ankle and Achilles tendon)
- Toe spreads (sleeping with these on can activate the small intrinsic foot muscles)
- Single-leg balance drills e.g. single leg glute bridge (lie face-up on a mat, knees bent, feet on the floor, lift one foot off the floor then press through the other foot to lift the hips up), single-leg step up (step up onto a box with one foot, driving the other knee towards your chest), single leg calf raise (as above but with all your weight on one leg).
One word of caution: some runners jump straight into minimal or barefoot shoes hoping to “fix” pronation. Without the necessary strength, that transition can actually increase injury risk. So, build your strength first!
BOTTOM LINE – DON’T IGNORE THE SIGNALS
Now that I’m about seven weeks into London Marathon training and my training volume has gradually increased; I’ve been paying close attention to small changes in how my body is feeling. Don’t ignore the signals – a niggle in the ankle, a hotspot on the foot, or unusual wear on your shoes. Those little signals are often your body’s way of saying something about your running mechanics.
Understanding overpronation and supination isn’t about labelling your form as “good” or “bad”. It’s simply about recognising how your body moves and choosing footwear that supports it. And if something feels uncomfortable? Don’t ignore it – your future running self will thank you.
