Running shoes are the most important piece of kit for any runner, and knowing how your feet work is crucial for finding the right trainers to keep you running injury free, whatever your running training distance.
A neutral runner usually has high arches and the ideal gait for avoiding injuries, especially over long distances.
You supinate and pronate at the right levels so your feet stay balanced as you run. You should go for a neutral, lightweight trainer.
Runners with high arches usually need a neutral shoe to ensure they’re getting the right support without controlling or restricting the foot.
If you overpronate your foot rolls too far inward when you walk or run, causing pain and unnecessary strain on the overall alignment of your body.
Usually overpronators will have flat feet or low arches.
Unfortunately, overpronation is one of the main causes of the most common running injuries so your trainers are vital. Well cushioned and supportive trainers will keep your feet and ankles stable allowing you to run securely.
Underpronation, or supination, is when your foot either doesn’t roll inward at all or rolls outward as it hits the ground. This decreases shock absorption and causes the smaller toes to do most of the work during push-off.
Less than 5% of the population are underpronators and are commonly runners with high arches. You’re best opting for a cushioned but neutral and lighter weight running shoe that will encourage flexibility and motion rather than preventing it.