Running when you have been told you overpronate
Many runners first hear the word overpronation in a shoe shop or after a gait check.
It can sound like a fault that needs fixing before you run another step.
These notes explain the word, what research on runners has found, and the things that help new runners keep going.
What the word means
A foot that overpronates rolls inwards when you run.
Researchers often grade how a foot sits with a scale called the Foot Posture Index. It runs from highly supinated, through neutral, to highly pronated.
Some people are also told they have flat feet. The NHS says flat feet are common and usually nothing to worry about. They should not stop you doing any activities, including sports.
What studies of runners have found
A study at Aarhus University in Denmark followed 927 new runners for a year. Everyone ran in the same neutral shoe, with no special support.
Runners with pronated feet did not have a higher risk of injury than runners with neutral feet. They had fewer injuries for every 1,000 kilometres run. The study had too few highly pronated feet, only 18, to say anything firm about them.
A 2009 review looked for trials of running shoes matched to foot type, with pronation control. It found no research that met its standards. It concluded that prescribing those shoes by foot type was not based on evidence.
A later trial gave 372 leisure runners either a standard shoe or a motion control version of the same model. Over six months, the motion control group had a lower risk of injury. The difference showed only among runners with pronated feet.
So the research does not point one way. A 2015 review suggested that runners tend to pick a comfortable shoe for themselves, and that this comfort may matter.
What helps new runners
The Aarhus researchers suggested that new runners think about other things. They named body weight, how much running you do, and old injuries.
The NHS Couch to 5K plan starts with one-minute runs, three times a week. It builds up week by week over nine weeks or longer. You can go at your own pace.
The NHS suggests wearing whatever feels comfortable to move in, with running shoes that support your feet.
Looking after your shins and feet
Shin splints are pain along the front of the lower leg, usually after exercise like running. The NHS says they are more likely if you start exercising after a long break, or run on hard surfaces.
They usually get better within a few weeks. Gentle exercise such as swimming or yoga, and building back up slowly, can help.
When to get help
See a GP if shin pain is getting worse or not getting better. Get help from NHS 111 if the pain is severe or you have injured your shin.
See a GP if you have flat feet that are painful, stiff, weak or numb, or if you often injure your feet or ankles.
In many areas you can refer yourself to NHS community musculoskeletal services, such as physiotherapy, without seeing a GP first. In some areas you can also refer yourself to a podiatrist.