Running Style Analysis
Have you ever had a "running style analysis" where your ankle was filmed from behind during running?
This has been common practice in many running stores for years. The goal of the video has been to observe the movements around your ankle when you run – specifically in the landing phase. The primary focus has been whether you "pronate" or not - and choosing running shoes based on that. However, several studies show that this is not the optimal approach to selecting running shoes. We will return to this. But first, let's explain the term "pronation".
What is pronation?
is a movement occurring in the foot/ankle during walking and running. It is not a disease, and it's not inherently harmful, which many (in my opinion) mistakenly believe.
is the combined (and really quite complex) movement occurring when eversion, abduction, and dorsiflexion happen simultaneously in the ankle joint. Apologies for the terminology, but it's the most precise explanation.
Simply put, pronation is the movement where the ankle "falls inward" or "rolls inward" during running. Perhaps you've heard of it?
Here you can see a video demonstrating the pronation movement:
When you run and your foot strikes the ground, the ground is affected by a certain force, and the ground affects the foot (and the rest of the body) with an equally large but opposite force. This force must be "absorbed" by the body's muscles, tendons, bones, and ligaments. The muscles and tendons acting over the ankle, knee, and hip joints bear the vast majority of the load. Thus, these structures are naturally the most prone to injury.
The pronation movement in the ankle is a completely natural part of the body's "shock absorption chain", just like the bending of the knee and hip.
Does pronation during running cause injuries?
One argument you might have encountered when considering a running style analysis is that if you "overpronate," you need a stable pronation running shoe; otherwise, you increase your injury risk.
This myth is now completely debunked by the researchers behind the latest and most comprehensive study on the subject. An American research group has reviewed all scientific studies concerning the relationship between running shoes and running injuries, and they highlight the following:
They even go further and conclude:
In summary, the researchers have the following recommendation:
How to choose your next shoe?
According to the review study, there's not much debate. When choosing shoes, the most important is comfort and lightness (while maintaining the desired comfort).
Additionally, it's recommended to first explore options within , as shoes with pronation control cannot be generally recommended!
Have you always run in pronation shoes?
A supports differently than a neutral shoe, meaning a switch to a neutral shoe will require some muscles to work harder than they are used to. This isn't inherently bad, but it means there's a real risk that these muscles aren't as strong as your other "running muscles."
This doesn't mean you can't run in neutral shoes - but it suggests that it's a good idea to introduce the neutral shoe in small doses and gradually increase usage. This way, you allow any "weaker muscles" the chance to catch up, which should reduce the risk of overuse injuries.
Summarizing advice for choosing running shoes
With the above in mind, here are 2 good pieces of advice when choosing :
- Proceed cautiously and gradually increase the amount of time in your new shoes - listen to your body!
- Choose a shoe that is comfortable, light, and with as little as possible.
References
- Agresta C, Giacomazzi C, Harrast M, Zendler J., Running Injury Paradigms and Their Influence on Footwear Design Features and Runner Assessment Methods: A Focused Review to Advance Evidence-Based Practice for Running Medicine Clinicians, (2022)
- Menéndez C, Batalla L, Prieto A, Rodríguez MÁ, Crespo I, Olmedillas H., Medial Tibial Stress Syndrome in Novice and Recreational Runners: A Systematic Review, (2020)
- Nigg BM, Baltich J, Hoerzer S, Enders H., Running shoes and running injuries: mythbusting and a proposal for two new paradigms: 'preferred movement path' and 'comfort filter', (2015)
