We've all been there, someone in run club has pointed out that you overpronate, because everyone is a pro these days. You do some googling and learn you need a pair of firm “stability” trainers that feel a bit like running in a brace. Sound familiar? The research on overpronation running shoes has moved on a lot, and the advice we give runners in Cardiff has changed with it. For most people, how a trainer feels when you run in it tells you more than what your foot looks like.
What is pronation, and is it bad?
Pronation is the natural inward roll of your foot after it lands. Your arch flattens slightly, which helps absorb the force of each step. Supination is the outward roll that stiffens the foot so you can push off. Every runner does needs both of these movements to run efficiently, and both are normal. Just take a look at the most elite endurance runners, and watch their feet. Being labelled an “overpronator” or a “supinator” can make it sound like your feet are faulty, but the research is telling us a different story. A large Danish study gave over 900 new runners the same neutral shoe and followed them for a year. Runners with moderately pronated feet were no more likely to get injured than those with neutral feet (Nielsen et al., 2014).
So if pronation isn’t the problem, what is?
What we see causing niggles and injuries is poor control. A foot that rolls in quickly and can’t spring back puts more load on the tissues above it. That might show up as shin pain, a sore Achilles, knee pain or pain under the arch. A foot that stays rigid and struggles to absorb load can cause problems too. That control comes mostly from strength and coordination in your foot, calf and hip, rather than the shape of your arch. That’s why two runners with the same foot posture can have completely different experiences.
Do overpronation running shoes help?
Sometimes, a little. One trial found runners with more pronated feet had fewer injuries in a shoe with some motion control than in a standard neutral version of the same shoe (Malisoux et al., 2016). So a bit of support can be useful for SOME people. Problems start when a shoe tries to force your foot into a different position. Your body has its own way of moving that suits it, and has done for years. A trainer that fights against that can make your muscles work harder with every step, and it may take weeks of discomfort to “get used to”. If you’re running well and pain-free in your current trainers, there’s rarely a good reason to switch to something corrective. Don’t fix what isn’t broken.
How do I choose the right running shoes?
The best test for a running trainer is very simple - put them on and run in them. Researchers call this the “comfort filter” (Nigg et al., 2015), and a recent study of over 500 recreational runners found those who rated their shoes most highly were less likely to be injured (Malisoux et al., 2025).
A few tips for your next trip to the shop:
Run in them, on a treadmill or outside, rather than a quick walk round the shop
Try a few pairs back to back, including a neutral option and one with light support
Notice whether your foot feels supported or pushed around
Choose the pair you stop noticing once you’re moving
Check the returns policy so you can test them on a proper run
If you do change type, ease them in alongside your old pair
Soft and squishy in the shop doesn’t always mean comfortable at 8 km.
When is it worth getting checked?
If the same niggle keeps coming back, or you’ve picked up pain since changing trainers, it’s worth looking beyond the shoe. At our Cardiff clinic we look at how you move as well as your foot posture. Our VALD force plates measure strength, balance and how you absorb and produce force on each side, so we can see where control might be lacking. From there, our sports therapists and chiropractors can help you build strength and control where you need it, and talk through whether a little extra support from your trainer would be useful.
Want to run with more confidence in your trainers? Book an assessment with our team (https://www.proactivechirocardiff.com/making-an-appointment).