The Three Kinds of Foot Strikes
The Three Kinds of Foot Strikes

The Three Kinds of Foot Strikes: Pronation, Supination, and Neutral

Do you realize the way you walk may impact the entire well-being of your feet?

Everybody walks somewhat differently and “strikes” the earth when you step, or how your foot lands on the planet can help or hinder your ability to walk or run long distances.

Understanding your foot strike will allow you to get the right shoes and gear to ensure you’ve got happy feet.

Table of Contents

Guide To Proper Running Form Foot Strike

Do you know how your feet strike the ground when you run? It might not be something that has ever crossed your mind, but understanding your foot strike type can make a world of difference in finding the right running shoes and preventing injuries.

There are three types of foot strikes: Pronation, Supination, and neutral. In this blog post, we’ll dive into what each means, how to determine your foot strike type, the pros and cons of each type, and most importantly – how to choose the best running shoes for your specific foot strike.

So let’s lace up our sneakers and get started!

Kind 1: Pronation

The Three Kinds of Foot Strikes: Pronation, Supination, and Neutral


The first kind of foot strike is called Pronation. Pronation happens when your arch flattens in your strike, causing your ankle and foot to roll inward. If you’ve ever been found to have “flat feet,” you’ve been found pronating.

This can create shin splints and causes pressure on the ankles, and cause other lower leg issues.

A fast way to tell if you overpronate is by checking how your shoes‘ soles wear out.

If they’re worn out on the sole’s interior, then it is not unlikely that you’re a pronator.

Kind 2: Supination

The Three Kinds of Foot Strikes: Pronation, Supination, and Neutral

The second kind of strike is called Supination. Then you’re correct if your idea is the reverse of Pronation.

Supination is when you get high arches instead of flat feet. The foot doesn’t flatten on impact, and there’s little shock absorption. Much of the pillow of the foot is lost when your foot hits the earth.

The effect is an external roll and can cause ankle sprains, plantar fasciitis, and other foot and leg injuries.

Kind 3: Neutral (Impartial)

The Three Kinds of Foot Strikes: Pronation, Supination, and Neutral

When you neither overpronate nor supinate, an Unbiased foot strike happens.

It’s when the foot hits in an effective, efficient style, usually resulting in fewer injuries while walking or running.

What is Pronation?

Pronation is the natural motion of your foot as it rolls inward with each step. This movement helps to absorb shock and distribute pressure evenly throughout your foot. However, excessive Pronation can cause problems for runners, leading to injuries such as shin splints or plantar fasciitis.

There are three types of Pronation: neutral, overpronation, and underpronation (also known as Supination). Neutral pronators have an average level of inward roll when they run. Those who overpronate roll their feet too far inward, putting extra strain on their ankles and knees. Conversely, those who underpronate don’t roll their feet enough and put more stress on the outer edge of their feet.

If you’re unsure what type of pronator you are, there’s an easy way to find out – look at the soles of your old running shoes. If the wear pattern is predominantly on the inside edge of the shoe (for overpronators) or outside edge (for underpronators), you know which category you fall into.

Understanding your foot strike type is crucial in finding the right running shoe pair that provides proper support and alignment during exercise. So be sure to check back for our tips on choosing shoes based on your specific needs!

What is Supination?

Supination is the opposite of Pronation – when your foot rolls to the outside instead of inward. This means that your weight is distributed more towards the lateral side (outside) of your foot and less towards the medial side (inside).

People with high arches are more likely to have a supinated foot strike, as their feet tend to be stiffer and less able to absorb shock. Supination can lead to ankle sprains, shin splints, and stress fractures because it puts extra pressure on certain foot parts.

If you suspect you may have a supinated foot strike, there are some signs to look out for – wear on the outer edge of your shoe soles, tightness in your calf muscles, and pain in your ankles or knees after running could all indicate that you’re a supinator.

The good news is that many running shoes now cater to those with under-pronated (supinated) feet. Look for shoes with plenty of cushioning in heel and forefoot areas – this will help absorb impact and prevent injury.

What is Neutral?

A neutral foot strike is an ideal type that most runners should aim for. It involves landing on the middle part of the foot, with a slight inward roll, then pushing off evenly across the toes. This type of foot strike distributes impact forces evenly throughout your body, reducing your risk of injury.

In contrast to Pronation and Supination, neutral doesn’t involve excessive inward or outward rolling motion. If you have a neutral stride, land on your midfoot before using your heel to stabilize yourself.

Neutral strikers’ feet are flexible enough to absorb shock while maintaining stability during push-off. In addition, this type of stride aligns properly with other joints in the leg, such as the knees and hips.

Examining an old pair of shoes is one way to determine if you have a neutral foot strike. If they show even wear patterns along their soles from forefoot through the heel, chances are high that you’re running naturally with a neutral gait.

How to Determine Your Foot Strike Type

Determining your foot strike type is crucial in finding the right running shoes and preventing injuries. There are simple tests you can do to determine your foot strike type.

One way is by analyzing the wear pattern on your old shoes. You have a pronated foot strike if most of the wear is on the inside edge. You have a supinated foot strike if it is on the outside edge. And if there’s an even wear across the sole, you have a neutral foot strike.

Another way to determine your foot strike type is by conducting a wet test. Wet your feet and step onto a piece of paper or cardboard. Analyze the shape of your footprint – if it has no curve inward (flat), then you likely have flat feet and overpronation; if there’s only half or less than a half visible arch, that means neutral feet; but high arches indicate underpronation or Supination.

Knowing which kind of footstrike you possess will help prevent injury and ensure that proper footwear accompanies your gait for better performance during physical activity!

Which Type Are You?

Which kind are you? The ” Wet Test ” is a popular (and simple) method to examine which hit you have the “Wet Test.” You can do it at home; it just takes about five minutes of your time, paper, and water.

Recommendable: How do I know my foot strikes when running?

Attempt a brown paper bag from your local supermarket. First, lay out the paper; a dark color usually works best. Get the underside of your foot wet by stepping in a bowl or pan of your tub or water. Step onto the paper and step off.

Analyze your wet footprint. Based on the number of impressions you see, you will have the capacity to tell your strike. If much of the sole of your foot is observable – nearly like it was level – then you’re a pronator.

How do I know my foot strikes when running?

Only the outside edge of your sole seems, and if the reverse holds, you’re likely a supinator. You probably have an efficient neutral strike if it looks well-balanced.

You always have the option to trust professionals. Any running shop worker worth their paycheck should have the ability to allow you to discover how your foot lands.

Read Next – Top 10 Best Running Shoes for Supinators

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Additionally, other foot care professionals or a podiatrist can help decide.

By understanding which kind of foot you’ve got, you can ensure you have the appropriate shoes and orthotics to prevent suffering and pain.

Your feet with being a lot happier.

The Pros and Cons of Each Foot Strike Type

Each foot strike type has its own set of advantages and disadvantages. Pronation, for instance, is a standard foot strike where the weight of your feet falls on the inside edge of your feet.

The advantage of this type of foot strike is that it helps absorb shock and provides stability during running or walking. However, excessive Pronation can lead to injuries such as plantar fasciitis or shin splints.

Supination, on the other hand, occurs when you land on the outer edges of your feet. This type of foot strike puts less stress on your joints but can increase the risk of ankle sprains due to reduced shock absorption.

Neutral foot strikes are ideal because they evenly distribute weight throughout the foot with minimal inward or outward rolling. While this may reduce injury risk overall, some runners may still experience pain in their arches if they have flat or high-arched feet.

It’s essential to determine which type of stride you have so that you can choose appropriate footwear that will support and protect against potential injuries associated with each particular kind of footing.

How to Choose the Right Running Shoe for Your Foot Strike Type

Choosing the right running shoe prevents injuries and ensures maximum performance. Regarding foot strike types, different shoes cater to different needs. Here are some tips on choosing the right running shoe for your foot strike type.

Firstly, consider the level of Pronation or Supination in your feet. If you have a neutral foot strike, look for shoes with cushioning and support that will help absorb impact evenly across your feet.

For those who overpronate, look for motion-control shoes that provide extra stability and prevent excessive inward rolling of the ankle. On the other hand, if you underpronate or supinate, look for shoes with plenty of cushioning to reduce shock on impact.

Secondly, consider the shape of your feet. Some runners may have high arches, while others may have flat feet. It’s essential to find a shoe that caters to these individual needs as they can affect how weight is distributed across your feet during running.

Make sure you try on several options before settling on one pair of shoes. Everyone’s comfort levels vary, so it’s essential to test out different brands and styles until you find one that fits comfortably and provides ample support.

Considering these factors when choosing a running shoe based on your foot strike type, you can stay comfortable and injury-free during all your runs!

How to know which foot strike you have

Knowing your foot strike type is essential to choose the right running shoes and avoiding injuries. To determine it, there are a few simple methods you can use.

The first method is the wet feet test, which involves wetting your feet and stepping on a paper bag or any surface that will show your footprint clearly. If most of your weight falls on the inside of your foot, you have a pronation foot strike. On the other hand, if most of the weight falls on the outside edge of your foot, then you have Supination.

Another way to determine your foot strike type is by analyzing wear patterns on old sneakers. Check out where they’re wearing down unevenly; if possible, look at them from behind to see how much tilt there may be in either direction (inward or outward).

Visit a podiatrist or shoe expert who can evaluate and analyze how you run/walk to give more insight into what kind of runner’s gait style suits best for comfort and performance!

The benefits of each foot strike

Each foot strike type has its benefits that can help improve your running performance.

Pronation is the most common foot strike type and helps absorb shock, reducing the risk of injury. When you land on your midfoot or forefoot, your arches and ankles absorb your body weight more efficiently. Pronation also helps distribute pressure throughout the foot for a more stable landing.

Conversely, Supination allows for a faster transition from heel to toe during each stride. This means that runners with this foot strike type tend to have a quicker cadence and can cover more distance in less time. Supination also puts less stress on the knee joint compared to Pronation.

Neutral foot strikes balance Pronation and Supination, providing stability and speed. Runners with neutral feet can maintain good form while achieving high speeds without putting too much pressure on their joints.

Understanding your specific foot strike type can help you choose running shoes that support your unique needs and goals as a runner. You can unlock greater comfort and improved performance during every run by choosing shoes designed specifically for your feet!

The best shoes for each foot strike

Choosing the right shoes for your foot strike type prevents injuries and improves performance. For those with overpronation, stability or motion control shoes are recommended to provide support and prevent excessive inward rolling of the foot.

These shoes often have a firmer midsole, added cushioning, and a straighter shape to guide the foot into a neutral position.

Those who supinate should look for flexible and cushioned shoes that allow natural movement while providing shock absorption. Neutral-cushioned shoes are also suitable as they offer equal pressure distribution throughout the sole to reduce the impact on some regions of the feet.

For those with neutral Pronation, most running shoe brands offer various options, from minimalist to maximalist designs, depending on their preferences. Considering arch height, weight, running style, and the terrain is essential when choosing running shoes, regardless of your foot strike type.

It’s always advisable to visit a specialty running store where they can analyze your gait cycle using video analysis technology to determine your exact foot strike pattern before recommending specific shoe models that fit you best based on comfort level and performance requirements.


To sum it up, understanding your foot strike type is crucial to improving your running performance and preventing injuries. Pronation, Supination, and neutrality all have their unique benefits and drawbacks. By determining your foot strike type, you can choose the right running shoes that provide enough support for your feet.

Remember that finding the perfect pair of shoes may take trial and error. Don’t be afraid to experiment with different brands or models until you find the best shoe.

Always listen to your body when it comes to pain or discomfort during runs, as this could indicate an issue with your foot strike or footwear.

With proper knowledge about Pronation, Supination, and neutral foot strikes, you’ll be on your way toward achieving a more comfortable and efficient running experience!

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Mick Urlich
Hi there! I'm Mick Urlich, a CrossFit trainer and running shoes expert. With years of experience in the fitness industry, I have gained a deep understanding of the importance of proper footwear for optimum performance. I am thrilled to share my expertise with you on my website, As a trusted authority in the field, I aim to provide valuable tips, tricks, and guidance on choosing the right running shoes and insoles that cater specifically to supination. Being a passionate runner myself, I know first-hand the impact the wrong shoes can have on your runs and overall performance. Throughout my career, I have also been recognized and awarded with numerous prizes and rewards for my dedication and knowledge in this area. This only fuels my determination to create a comprehensive and trustworthy resource for anyone seeking advice on running shoes and insoles. On my website, you can expect to find reviews, buying guides, and informative articles related to all things running shoes and their role in correcting supination. My aim is to empower and educate you, enabling you to make well-informed decisions when it comes to footwear choices for your comfort, safety, and performance. I'm excited to be on this journey with you and share my expertise that I have accumulated over the years. Together, let's discover the perfect pair of running shoes and achieve our fitness goals. Stay tuned for regular updates and let's embark on this running journey together! Can't wait to keep you running strong!