Here is a question you don’t hear every day, are you a pronator or supinator? Just hold on a minute before you go reaching for your Star Trek box set, I am actually asking you what type of runner you are and more specifically how you run?
Running is a very simple activity which obviously involves putting one foot down in front of the other, much like walking but quicker. You may then be surprised to learn that there are 3 main categories of running style which most runners fit into. Your running style is determined by how your foot actually lands on the ground (and takes your weight) when you are running.
Lets take a look at each of the 3 running styles and explain how they differ from each other.
1. Pronation
Pronation describes the natural movements that your foot makes to absorb the impact from running. It starts as soon as your heel hits the ground and your foot spreads the impact, causing the foot and ankle to turn inwards. So if you are a pronator, your ankles roll inwards as you run. Wearing shoes which lack support or continually strain your feet can lead to over-pronation, a medical condition which can have long term effects on your walking, running, ligaments and muscles.
2. Supination
Supination is the opposite of pronation, with your foot rolling on to its outer edge as it absorbs impact. This helps to provide us with some stability or balance. So if you are a supinator, your ankle rolls outwards as you run and your weight is carried on the outer edge of your sole. Too much supination can lead to tendon problems and sprained ankles.
3. Neutral
This simply means that your ankles and feet remain right in the middle when you absorb impact. you are neither a pronator or supinator. The category that you belong too is simply down to your body and natural running style.
So is there a way you can find out what type of running style you have? You can go to most good running stores, and they will assess your running style before recommending suitable running shoes. Some running stores actually have machines which identify and analyse your running style. There is also a test you can do at home to get a good idea. Place some paper sheets on the floor and wet the bottom of your foot. Take a step onto the paper sheet, then take a look at the footprint you have left on it. If the print is wide, then you are more likely to be a pronator, while a narrow print (with little or none of the middle displayed) suggests that you are probably a supinator.
So are you a pronator or supinator? I urge you to find out and then get suitable running shoes to keep injuries to a minimum.
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