Pronation Running Guide

Learn about pronation
Supination
Overpronation
Neutral stride
Find your pronation type
Visit a store for help

What is pronation?

Pronation involves the natural movement of the foot that occurs during landing while running or doing other forms of exercise.

There is no good or bad, but knowing your foot stride will help you finding the right shoe to run comfortably while avoiding injury. There are different types of pronation. These include supination, neutral and overpronation. Supination occurs as the foot rolls outwards, placing weight to the outside of the foot and therefore raising the arch. Overpronation occurs when the arch of the foot collapses downwards excessively or inwards.

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What is supination?

Supinators can rely on Brooks neutral shoes to maintain comfort while ensuring a smooth ride.

For runners who supinate, the feet lean outwards, away from each other. This can lead to excess pressure along the lateral edges of the feet and can sometimes result in lateral strain on the knees as well.

What is overpronation?

Overpronators have it easy, as Brooks support shoes provide just the right amount of cushioning for their stride.

For runners who overpronate, the arch of the foot collapses downwards excessively or inwards. As the arch flattens and stretches, the muscles, tendons and ligaments are strained. This might cause injuries like shin splits, achilles tendinitis or plantar fasciitis.

The all-time favorite Adrenaline GTS

Runners have loved the Adrenaline for over 20 years already. The running shoes have the trusted GuideRails™ support system, that helps reduce the excess motion that overpronators usually have. Beside this support system, the Adrenaline GTS 24 has newly added nitrogen-infused DNA LOFT v3 cushioning. Which is softer and lighter than ever. Softness, served just right!

Women's Adrenaline GTS 24 Men's Adrenaline GTS 24

What is neutral stride?

Neutral runners are lucky, because almost all running shoes are suitable for them.

A neutral runner lands on the outside of the heel first and then rolls smoothly in, and the rest of the foot comes flat in contact with the ground. From there the foot pushes off with all toes at the same time. The pressure is evenly distributed from the front of the foot.

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Get expert help in-store

If you want to learn more about your foot type, gait analysis is the most reliable method—an expert examines video footage of your run to provide insights. Your local running store could help with this.

Find your nearest store

Medium shot of a man wearing the Adrenaline GTS 24

What is your pronation type?

Something easier, but not as comprehensive, is a wear and tear test. Examine the wear patterns on the sole of your running shoes. It will not give you the complete picture, but it can still offer clues about your running style.

Check your shoes: What wear patterns say about your stride.


Wear on the outside of the sole. This wear pattern is commonly found in runners who supinate (roll their foot outward). Supinators tend to put extra pressure on the outer edges of their shoes, leading to visible wear along the outside of the sole.	Wear on the inside of the sole. If the inner part of your shoe's sole is showing more wear, it’s a sign that you may overpronate. Overpronators roll their foot inward, putting more stress on the inside edge of the shoe.	Wear around the big toe and outer heel. Runners with a neutral stride usually show wear patterns around the big toe and outer heel areas. This indicates a balanced foot strike and even distribution of pressure during the stride.

Wear on the outside of the sole.

This wear pattern is commonly found in runners who supinate (roll their foot outward). Supinators tend to put extra pressure on the outer edges of their shoes, leading to visible wear along the outside of the sole.

Wear on the inside of the sole.

If the inner part of your shoe's sole is showing more wear, it’s a sign that you may overpronate. Overpronators roll their foot inward, putting more stress on the inside edge of the shoe.

Wear around the big toe and outer heel.

Runners with a neutral stride usually show wear patterns around the big toe and outer heel areas. This indicates a balanced foot strike and even distribution of pressure during the stride.