Asics Pronation Running Guide

The following running pronation guide has been provided by Asics.


  • Pronation is the way your foot rolls inward when you walk and run
  • It affects the type of running shoe you require
  • Neutral pronators are safe to wear a wide variety of shoes
  • Overpronators should look for maximum support or structured cushioning shoes
  • Underpronators need lots of cushioning to avoid impact injuries

Pronation is part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others.

Though underpronation is not bad in itself, it does affect the way you run and it may increase the likelihood of injury.

Therefore, it really is vital to determine whether you are an overpronator, natural pronator or underpronator before you shop for running shoes.


Pronation occurs at the subtalar joint below the ankle. It describes the inward rolling motion of the foot just after it lands on the ground – known as the initial contact, which is part of the stance phase of the gait cycle.

Modern running shoes are built specifically for different pronation patterns – it is arguably the most important purchasing factor to consider when buying running shoes.


If the soles of your shoes show wear in an S-shaped pattern, from the outer (lateral) heel to the big toe, then you are likely to be a neautral pronator.

This means that you can run in a variety of running shoes, but specialised neutral running shoes offering cushioning and support are the most suited. The Asics GEL-NIMBUS is the leading cushioning model for neutral runners.


Underpronation, sometimes referred to as supination, is when the foot doesn't pronate much.

The outer or lateral side of the heel hits the ground at an increased angle, and little or no normal pronation occurs, resulting in a large transmission of shock through the lower leg.

This lateral loading of the foot continues for the entire stance phase of gait, further affecting running efficiency.

As underpronators tend to be susceptible to shock-related injuries like stress fractures, you should choose a neutral running shoe with plenty of cushioning, for example the Asics GEL-CUMULUS.


Overpronation is when the foot rolls in excessively, or at a time when it should not, for instance late in the stance phase of gait.

In this case much weight is transferred to the inner or medial side of the foot, and as the runner moves forward the load is borne by the inner edge rather than the ball of the foot. This destabilises the foot, which will attempt to regain stability by compensating for the inward movement.

In a kind of chain reaction, this in turn affects the biomechanical efficiency of the leg, especially the knee and hip.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.

Overpronators should consider choosing maximum support or structured cushioning shoes.

Running shoes in both of these categories will help your feet distribute the impact of running more effectively. The Asics GEL-KAYANO is a leading structured cushioning shoe.

We hope you found this pronation guides useful. Thank you to all the experts at Asics who put together this helpful guide.

If you have any further questions, please don’t hesitate to get in touch.

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