Neutral, Pronator, Supinator: Understand Your Stride (No Jargon)

Pronation: what is it, really?

With every stride, your foot rolls forward and slightly inward to absorb the impact. That's pronation, and it's perfectly normal. What varies from one runner to the next is how much of that movement happens.

• Neutral: your foot rolls just the right amount. This is the most common case.
• Pronator: your foot rolls heavily inward, the ankle caves in.
• Supinator: your foot rolls little, the pressure stays on the outer edge.

How to spot it on yourself

No lab needed. Two simple clues point you in the right direction:

• The worn-shoe test: look at the sole of an old pair. Wear on the inner side of the heel suggests you tend to pronate; wear on the outer side suggests you supinate; even wear down the centre points to a neutral profile.
• Watching yourself run: have someone film you from behind for a few strides. Does the ankle collapse inward, or stay nice and straight?

These are clues, not a diagnosis. If you're unsure or in pain, talk to a healthcare professional.

Which shoe for your profile?

Neutral or supinator profile: a neutral shoe. It lets the foot work freely and focuses on cushioning. For the road: Saucony Triumph 23, Saucony Ride 19, Brooks Ghost 18, Brooks Glycerin 23, New Balance 1080 v15, New Balance 880 v15, Asics Novablast 6, Asics Gel-Nimbus 28 or the Salomon Aero Glide 4. For the trails: Saucony Peregrine 16 and Salomon Genesis.

Clearly pronator profile: a stability shoe. It guides the foot and limits the inward collapse. Think of the Brooks Adrenaline GTS 25 or the Asics Gel-Kayano 33.

A mild amount of pronation doesn't force your hand: plenty of runners do just fine in neutral shoes. What matters most is comfort from the very first steps.

Want to chat about it?

Not sure about your profile? Drop by the shop or message Gregory, our coach: he'll help you see things clearly and find the pair that truly fits you.