What underpronators and supinators can learn from ‘neutral’ running shoes
If your feet tend to roll outward when you walk or run—called underpronation or supination—you’ve likely faced the challenge of finding shoes.
It’s usually recommended you wear ‘neutral’ shoes, with features such as good cushioning and shock absorption qualities. These also help to prevent discomfort and injuries as maintaining a balanced weight distribution on your feet is essential for optimal movement and foot health.
Running shoes can be a great way to learn about neutral footwear, as many sports shoes companies specifically design neutral shoes as part of their range.
What makes neutral running shoes so different?
Not all ‘neutral’ shoes are created equal. A leather lace-up with no arch support might be called ‘neutral’ but it won’t offer what a good running shoe does.
The difference lies in the design. As running is one of the most popular forms of exercise worldwide, there’s a high demand for specialized running shoes, including from underpronators.
Running involves repetitive high-impact movements so underpronators need proper footwear to manage their underlying issues.
So running shoes are made to move. Even if you’re just walking or on your feet all day, the materials, shape, and responsiveness mean the shoe moves with you—not against you.
The benefits of a pair of running shoes for your underpronation or supination
Comfort and shock absorption: You get to experience how cushioning and shock absorption are designed to create comfort, and reduce fatigue and discomfort - both for your feet and possibly ankles, knees and to your hips.
Flexibility: Your feet can move easily from heel to toe through your stride. This also encourages you to push off using all your toes (including your big toe) in your stride.
Softness: Your feet don’t feel constricted – in the side and toe areas – and can expand to fit comfortably. There’s no medial post or dense arch structure forcing your foot to roll a certain way. Instead, these shoes let your natural high-arched gait play out—with flexibility and freedom.
Adaptability: Their sole design makes them suitable for a range of surfaces and environments.
Additional Benefits
Lace ups: You can tailor the laces to allow for high arches.
Orthotics compatibility: You can add orthotics (but you may need to size up to do this). This adds an extra layer of support for your own specific foot conditions.
They look good: Running shoes come in various stylish designs - so you can have looks plus comfort!
They are multi-purpose: They can be worn for various situations, including walking, hiking, gym workouts, and casual wear.
Related resources
Here are a few ways to get started in finding the right neutral running shoe:
Many sports shoe companies design neutral shoes as part of their range, such as New Balance, Nike, Adidas or ASICS. Their information for under, over and neutral pronators, help you make informed decisions about your stride and pronation type.
Check out What are Neutral Running Shoes? from ASICS for an explanation of pronation, underpronation and neutral running shoes.
See our blog Case Study: ASICS - a company providing information about pronation to help with footwear choice
Visit a specialist running shop in person: Find staff who can personally advise and fit you for the best running shoes. Note, the shop may also have technology such as a Gait Analysis Treadmill or A 3D Foot Mapper to help determine the right shoe for you.
Final thoughts and summary
Overall, there’s lots to learn from buying and wearing a neutral running shoe. For example, how the features of a neutral shoe cater to your natural foot movement and promote mobility and comfort.
This learning can be applied to selecting other shoes for your underpronation. It sets a standard that you want to experience, which supports the management of your underpronation.
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Disclaimer
This blog provides general information for educational purposes only. It is not a substitute for professional advice. Always consult with a qualified professional regarding your specific situation.