Understanding the evolution of shoe design may help underpronators (supinators), overpronators and neutral pronators choose the best footwear
Until the 1990s, most shoes weren’t designed with pronation in mind.
Whether you're an underpronator (also known as a supinator) an overpronator, or have a neutral gait today's shoes offer many choices - both within the sports brands, but also when moving between sports, casual, or formal footwear.
So it can be especially challenging for:
Underpronators (or supinators), when your foot tends to roll too far outward during a stride.
Overpronators, when your foot tends to roll too far inward during a stride.
Neutral pronators - although you have the benefit of a healthy gait, care must be taken to avoid shoes designed especially for other gaits, such as overpronators.
See the Diagnosis section and What is pronation for more details.
Why knowledge of shoe design is matters
Learning to “read” a shoe’s design can help you navigate and select the best shoe for your pronation type and its intended purpose.
Assuming you know your pronation type, and are clear on the lifestyle or purpose of the shoe, understanding shoe design can help you:
Know what to expect from a shoe’s performance.
Choose wisely when moving between sports, casual, or formal footwear.
Identify which footwear features matter most, and where you can compromise features.
Timeline: The journey of footwear and pronation awareness
1. The Early Days of Footwear (Pre-1970s)
The idea of tailoring shoes to specific gait patterns was not apparent.
Runners wore basic rubber-soled shoes (plimsolls) with no arch support or motion control.
Shoe designs focused on durability and traction rather than accommodating different foot mechanics.
2. The Rise of Motion-Control & Stability Shoes (1970s-1990s)
The running boom of the 1970s triggered demand for more specialized footwear.
Brands began introducing motion-control shoes aimed at correcting overpronation.
Underpronators and supinators were often neglected, and wore heavily constructed shoes that frequently caused discomfort and injury.
3. The Birth of Shoes for Underpronators, Overpronators and neutral pronators (1990s-2000s)
As biomechanics research advanced, companies started recognizing the need for shoes that accommodate various gait types:
Stability – For mild to moderate overpronators, with arch support.
Motion Control – For severe overpronators, offering maximum correction.
Neutral – Designed for those with a natural gait or underpronation (supination), allowing free movement without correction.
Athletic shoe brands such as Asics, Brooks, and Nike emerged with models designed specifically for underpronators and supinators.
4. The Minimalist and Maximalist Movements (2010s)
Driven by barefoot running research, minimalist shoes sought to promote natural foot strength and function. Most minimalist shoes were neutral, allowing the foot to move freely without correction with:
Low stack height (minimal cushioning)
Zero-drop soles (heel and toe at the same level)
Thin, flexible materials
As the minimalist trend waned, brands like Hoka introduced maximalist shoes—cushioned yet neutral designs aimed at:
Absorbing impact over long distances
Providing comfort without motion control
Encouraging natural foot movement with rocker soles
5. Beyond Running: Shoes for Natural Foot Movement (2020s & Beyond)
The concept of shoes designed for natural foot movement has expanded beyond athletics, embraced by brands emphasizing comfort and natural gait support.
Related resources
Here are some well-known footwear brands you may want to explore.
Non-athletic brands
Birkenstock: Renowned for its contoured footbeds, providing support while allowing natural foot positioning. (e.g., Arizona and Boston models).
Vionic: Initially orthotic-focused, now offering casual and dress shoes with designs that support natural alignment.
Clarks: Known for casual and formal shoes with anatomically designed footbeds promoting a neutral stance.
Ecco: Specializes in flexible soles and ergonomic designs that support natural foot positioning without unnecessary support structures.
Athletic brands
Running and sport shoe brands include ASICS, Brooks, Nike, Hoka, Adidas and New Balance.
OutwardStride resources
And some OutwardStride resources to explore further include:
Diagnosis section, to explore your pronation type a simple self-assessment to learn more about your stride — a step to finding the best shoes for you.
Lifestyle section - to review activities and lifestyle factors which influence your choice of shoes.
Footwear section - to identify the features of shoes, based on your pronation type. For example:
Checklist: Features of ‘neutral’ shoes - for underpronation, neutral pronation and orthotics
Summary table: Shoe differences for underpronators vs neutral pronators vs overpronators
Tips: selecting shoes - for underpronators, neutral pronators, and overpronators
Final thoughts and summary
From running shoes to everyday and casual footwear, options for underpronators (supinators), overpronators and those with neutral gait, have expanded significantly. For example with:
Lightweight, flexible trainers – for a natural feel with some protection.
Highly cushioned shoes – for soft landings without motion control.
Casual and lifestyle shoes – from Birkenstock sandals to Ecco’s ergonomic designs, brands are embracing natural foot mechanics.
As foam technology, personalized fit, and AI-driven gait analysis continuing to advance, the market for shoes designed to support natural foot movement is only growing. Whether you're looking for performance trainers, stylish casuals, or orthopedic-friendly sandals, the concept of natural foot movement is here to stay.
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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.