How to Measure Pronation of Running Shoes

Pronation is the inward rolling of a hand or foot. As a person walks, a foot naturally pronates or rolls inward about 15 percent in order for the foot to properly support body weight. When an individual runs regularly, different patterns emerge on the bottom soles of running shoes that indicates the level of pronation or turning that the runner has. Learn how to determine your level of pronation by examining the worn patterns on your shoes.

Instructions

    • 1

      Select an old pair of running shoes and turn them over so that the soles face up. New or barely used running shoes will not have enough wear for you to measure the amount of pronation you have.

    • 2

      Examine the wear patterns on your shoes. Normal pronation occurs when the heel of the running shoe has been worn evenly along with the tip and ball area of the shoe. Over-pronation happens when a runner rolls his feet too far inward. This is determined by worn marks along the outside heel and inside forefoot of running shoes. Under-pronation, also know as supination, happens when a runner does roll the feet inward enough to properly absorb the impact of walking or running. This is measured by worn patterns in the upper outside edges of the sole and heel of a pair of running shoes.

    • 3

      Determine what type of pronation you have. Individuals who over-pronate tend have low or flat arches. Those who under-pronate typically have high arches. Invest in shoes that work to correct over- or under-pronation to avoid running injuries.