Pronation Explained: The Truth About Overpronation, Underpronation & Running Injuries

Pronation Explained: Do You Really Need to Fix Your Feet?

Many runners worry about overpronation, flat feet, or “bad foot mechanics” — but what if most of what you’ve been told isn’t actually true?

In this episode of The Runner’s Sole Podcast, podiatrist Sharon Miller breaks down pronation in a simple, practical, and science-based way so you finally understand what your feet are actually doing when you run.

You’ll learn what pronation really means, why it happens, and most importantly — whether you actually need to “fix” it at all.

Instead of fear-based advice or confusing shoe labels, this episode focuses on real biomechanics, comfort, and what actually prevents injuries.

🎧 IN THIS EPISODE YOU’LL LEARN:

✔ What pronation actually is (in simple terms)
 ✔ Difference between neutral, overpronation & underpronation
 ✔ Why pronation is NOT automatically bad
 ✔ When you should actually worry about it (and when not to)
 ✔ Why stability shoes aren’t a magic fix
 ✔ The biggest myths runners still believe
 ✔ How shoes, comfort & strength really affect injury risk
 ✔ What matters more than foot type in running

👣 KEY TAKEAWAY

Pronation is not the problem — how your body adapts to it is what matters.

Most runners don’t need correction — they need strength, consistency, and the right footwear comfort.

🔗 LINKS

🌐 All episodes:
 https://www.buzzsprout.com/2545750

👥 Join Facebook Community:
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🏃 ABOUT THE PODCAST

The Runner’s Sole Podcast is where running meets science, stride by stride.

Hosted by podiatrist and runner Sharon Miller, this show helps runners understand foot health, prevent injuries, and build sustainable running habits.

Transcript

SPEAKER_00 0:08

Welcome back to the Runner Soul. This is the place where running meets science stride by strike. And as ever, I am Sharon, your resident podiatrist, and I'm also a runner, and you guessed it, a foot nerd. Today's topic is a very interesting one for you runners out there. And today it's all about talking about something that quietly affects every single step you take. Have you guessed? Pronation. Now you've probably heard the term thrown around in running stores or shoe ads. You might hear over pronation, under pronation, neutral. But what does it all actually mean? And more importantly, does it really matter for your running? Is it really going to affect you? Well, let's get into it and see. So, what is pronation? At its core, pronation is just the natural inward roll of your foot as it hits the ground. So when you run a walk, your foot doesn't land flat and rigid, it rolls slightly inward to absorb the shock, and that's to protect your body and protect your joints. Now this movement is very normal and very necessary. Think of it as your body's built-in suspension system. Now there are generally three types of pronation. Now we have neutral pronation, so that's when the roll the foot rolled inward just enough to distribute impact efficiently. So that's good. Then we have over pronation, and that's when the foot rolls inwards way too much, and that's when you're gonna get all your ankle twists, etc. Then we have underpronation, which is also called supination. Now that's the kind of foot that doesn't roll inward enough, and that tends to be a very rigid foot. Now, none of these are inherently bad, but they can influence how forces travel through your body. Why on earth does pronation matter? Well, every time your foot hits the ground, forces travel up through your ankles, your knees, and your hips. The way your foot rolls determines how those forces are distributed. So if you overpornate, it means your art collapses more than usual, and then that can put extra stress on your ankles and your knees because you get that tibial torsion going on. If you underpurnate, then your foot stays more rigid. So that means less shock absorption and more impact gets transferred upwards through the chain, often affecting your shins, your joints, your knees, etc. But here's the important part. Ponation itself doesn't automatically cause the injuries. Instead, it's about how your body handles those movement patterns over time. So now let's talk about common myths. I always say myths, it's like a ghost story, isn't it? It gets handed down, handed down, and because it's handed down so much, it becomes almost like it's true. But let's clear up a big misconception. For years, runners were told they needed to fix their pronation with specific shoes or orthotics. Now, while that can help in some cases, it's not a one-size-fits-all solution. Because over the years, and that's been 20 years, I've been a podiatrist. I have to keep up to date with all the latest research, and now the research now suggests that many runners with so-called imperfect pronation never get injured. It's like the people you know who smoke for the rest of their life and they never get anything. And I guess our bodies are a bit like that as well. So comfort and individual biomechanics matter more than forcing a perfect foot motion. So if somebody tells you that overpunation is automatically a problem, take that with a grain of salt. For example, it used to be if you wanted to join the army, they wouldn't accept you if you had flat feet. Now, I know perfectly well that you can have a flat foot and be asymptomatic for the rest of your life. So it does not mean just because you've got a flat foot that you're automatically going to have problems. No, no, no. But we are here to educate you and here for you to engage with us so we can get you into the best shape and work with your body and your muscles to make you the best that you can be. I know you're all out there asking yourself the question and waiting on me to answer. How does this all affect your running form? Well, pronation influences your running in a few key ways. First of all, stability. We need stability, but too much inward roll can make your stride feel unstable and just a little bit wobbly. And then we need shock absorption. Now, too little pronation can make your stride feel very harsh, you know, as if you're getting a lot of impact and you just hear boom, bum, boom, bum. And of course, we need efficiency. Your body adapts to your natural mechanics, so forcing changes can sometimes backfire. Because your body is it's pretty amazing, really. Because your body will always compensate for any little anomalies that's going on. So your body is actually pretty good at finding its own rhythm until fatigue, weakness, or overtraining start to interfere. So what if your feet do over pronate? Is it something you should change? Well, that's the big question. Should you try to fix your pronation or should you leave it alone? Well, the answer is only fix it if it's causing problems. So if you're running pain-free, your current mechanics are probably working just fine. But if you're dealing with recurring issues like knee pain, shin splints, foot discomfort, it might be worth looking at. Strengthening your feet and ankles, and this is important whether or not you're over-pronating, under pronating, or whether your foot is neutral. Improving your hip and leg stability, again, this is very important regardless. And checking your running shoes for proper support and comfort, because sometimes it's just the small adjustments, like cadence or stride length, can make a bigger difference than trying to control foot motion directly. So don't believe that if you pronate or you over pronate, that you have to have orthotics. You don't. Sometimes it can be amended just by wearing more supportive shoes. On the subject of choosing the right shoes, you've probably seen shoes labeled as stability, neutral, or motion control. These categories are often linked to pronation types, but the best approach is so much simpler. Pick a shoe that feels the most comfortable when you run. Now, comfort is one of the strongest predictors of injury prevention. If a shoe feels natural and supportive for you, then that's a very good sign. If you put them on, you feel wobbly, you don't feel you're stable, then that's not a good sign. So, in summary, here's the takeaway from today's episode. Pronation isn't something to fear, it's a natural part of how your body moves. So instead of trying to force your feet into a perfect pattern, focus on building strength, staying consistent, and listening to your body. Because at the end of the day, the best running form is the one that keeps you moving pain-free. Thank you for striding through this episode with me. And if you enjoyed it, I would really appreciate it if you could leave a comment or share it and let me know where you're listening from. We're on YouTube, Spotify, Apple Podcasts, Google Sprouts, and pretty much everywhere you can think of. It genuinely helps more runners discover our podcast. And if you want to be part of the community that shares stories, tips, and supports each other along the way, come join us over on Facebook at the RunnerSoul Family. Everything in between. You'll find all the links in the show notes. And before you go, just please remember, your feet aren't just a lot of the ride.