Every runner has a unique gait — the way your foot strikes, rolls, and pushes off the ground with each step. Two of the most common gait patterns are overpronation and supination (also called underpronation), and understanding which one applies to you can be the difference between running comfortably and picking up a nagging injury.
At Durban Runner, our specialists see this every day. Here's what you need to know.
What Is Overpronation? (And Is It Bad?)
Pronation is the natural inward roll of your foot as it absorbs impact — it's completely normal and necessary. Overpronation is when that inward roll goes too far, causing the arch to collapse excessively with each stride.
It's one of the most common gait patterns we see, particularly in runners with flat feet or low arches. Left unaddressed, overpronation can place excess stress on the ankles, knees, and hips — contributing to conditions like shin splints, plantar fasciitis, and IT band syndrome.
The good news? The right shoe makes a significant difference.
What Is Supination (Underpronation)?
Supination is the opposite — your foot rolls outward rather than inward during your stride. Runners with high arches are most prone to supination, and because the foot doesn't absorb shock as efficiently, the impact is concentrated on the outer edge of the foot and smaller toes.
Common injuries associated with supination include ankle sprains, stress fractures, and iliotibial band tightness. Supinators typically go through the outer sole of their shoes faster than average.
How to Tell Which One You Are
There are a few quick ways to get a rough idea of your gait pattern:
- The wet foot test: Step onto a piece of cardboard or dark surface with a wet foot. A full footprint with little arch curve suggests overpronation; a narrow footprint with a large gap suggests supination.
- Check your shoe wear: Overpronators wear down the inner heel and forefoot. Supinators wear down the outer edge of the sole.
- Look at your arches: Flat or low arches often correlate with overpronation; high arches with supination.
These are useful starting points — but they're not definitive. The most accurate way to understand your gait is through a professional running gait analysis, which measures your foot strike, cadence, and biomechanics in motion, not just at rest.
👉 Read more: Running Gait Analysis: What It Is, Why It Matters, and What to Expect
How Your Foot Strike Affects Shoe Choice
Once you know your gait pattern, shoe selection becomes much more straightforward. Running shoes are broadly categorised into three types:
- Motion control shoes — Maximum support for severe overpronators. Rigid construction limits excess inward roll.
- Stability shoes — The most popular category. Designed for mild to moderate overpronators, offering a medial post or guide rail to gently correct the gait without overcorrecting.
- Neutral shoes — Suited to neutral runners and supinators. Cushioned and flexible, allowing the foot to move naturally without added correction.
Wearing the wrong category — a neutral shoe on a severe overpronator, for example — is one of the most common causes of running-related injury we encounter.
Our Specialist Recommendations by Gait Type
For Overpronators
- ASICS Gel-Kayano — A long-standing favourite for moderate to severe overpronators. Excellent medial support with plush cushioning for long runs.
- Brooks Adrenaline GTS — One of the most versatile stability shoes on the market. The GuideRails system supports your natural movement without overcorrecting.
- ASICS Gel-GT series — A lighter stability option for runners who want support without bulk.
For Supinators
- HOKA Clifton — Exceptional cushioning that compensates for the reduced shock absorption of a supinating gait. A top pick for high-arched runners.
- Nike Air Zoom Pegasus — A neutral, well-cushioned workhorse that suits supinators across a range of distances.
- New Balance Fresh Foam 1080 — Soft, responsive cushioning ideal for supinators logging high mileage.
Browse our full range of stability shoes and neutral running shoes online, or visit us in-store for a personalised recommendation.
Why a Gait Analysis Beats Guessing
Self-assessment is a useful starting point, but gait is more nuanced than arch height alone. Factors like hip alignment, cadence, stride length, and muscle strength all influence how your foot strikes the ground — and these can't be assessed from a wet footprint.
At Durban Runner, we use RunEasi gait analysis technology to assess your biomechanics in real time while you run. It takes the guesswork out of shoe selection entirely, and it's the same tool used by elite athletes and coaches.
Whether you're training for your first 5K or preparing for Comrades, getting your gait assessed before investing in a new pair of shoes is always worth it.
Book your RunEasi gait assessment at Durban Runner →
Written by the Durban Runner Specialist Team