Pronation: Choosing the right shoe for your foot.

The kind of shoe you run in is essential to the success of your long-distance runs. Many novice runners will make the mistake of bargain hunting for their first pair of shoes because they don’t know how long they will continue running. Running in the wrong shoe can lead to pain and muscle trauma in your entire foot and legs, so spending the extra time and money on a quality pair is definitely worth it! It took me a couple of pairs before finding my sole-mate (see what I did there?).

What is Pronation?

Pronation is the rolling of the foot from heel to toe through the foot strike. A proper (neutral) pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is the least stressful on the foot from repeated impact with the ground. However some people over-pronate, or under-pronate.

Over-pronaters run mostly on the outside of their foot. They should consider purchasing a motion-controlled running shoe.

Under-pronaters run on the inside of their foot. They should consider purchasing a neutral-cushioned running shoe. 

Neutral-pronaters who run evenly through their foot should consider purchasing a stability running shoe

You can look at your current pair of shoes and see where the shoe is most worn to determine what kind of runner you are.

My pair of Asics are the perfect shoe for me and I am on about my 7th pair. I am a mild over pronator with wider feet. Their are roomy in the front and still fit snugly on the heel so I have never had any problems with blisters during long runs. They are also more supportive than Nike’s women’s running shoes in my experience, but I do have friends who prefer Nike over Asics as well.

Another Tip: Head to a real running store for help from experts and a wide range of shoes to chose from. A lot of stores also have treadmills so you can give your shoes a test run.


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