RUNNING SHOES FOR OVER-PRONATION
People are pounding the pavement daily walking and running. Many use running and power walking as a weight loss method and a way to improve cardio endurance and stay healthy and fit. How you complete each step can lead to over pronation. What is pronation and over-pronation anyway? Pronation occurs when your feet roll in as you step. There is a normal pronation amount of about 15% for a healthy gait but over-pronation is the result of your feel rolling inwards more than that.
According to Runner’s World Magazine, “the foot rolls inward more than the ideal fifteen percent, which is called over-pronation. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.” It’s fairly common and can cause serious problems for your entire leg and up to the hip if not corrected. Luckily, finding the right shoe for you can help correct the situation.
One of the topics we discuss at our fitness retreat is how to choose the right shoes. What happens with your feet and lower leg trickles up throughout the rest of the body and can cause a whole host of problems if you’re not careful. It’s important to choose the right shoes for you and your needs. If you’re not sure what your needs are or you’ve never felt 100% comfortable in your shoes, it might be worth going to a reputable running store to have your gait analyzed. From there, they can recommend shoes that are best for you and your gait style.
Here are 8 of the best out there that serve light to severe over-pronators.
1. Nike Lunarglide+ 3 – The lightweight Nike Lunarglide+ 3 has a breathable mesh upper and lightweight synthetic overlays from the toe box to the heel for increased support. This shoe is best for mild to moderate over-pronators and runs in the $100 range.
2. Asics GT-2160 – This running shoe has been built for the moderate over-pronator who needs a combination of stability and cushion. This shoe is packed with benefits – too many to list but one that stands out is the rearfoot and forefoot Gel® cushioning system helps absorb shock. Running for about $100, these running shoes come in a variety of color combinations to suit your style.
3. Nike Lunarfly+ 2 Shield – Here’s one for those of you that are mild over-pronators and need just a little bit of extra stability. The Nike Lunarfly+ 2 Shield offers the extra stability you need plus reflective elements, microfiber synthetic overlays and breathable mesh. This shoe is Nike+ ready, weighs only 10 ounces and will cost you around $90.
4. Mizuno Wave® Inspire 4 – If you are a moderate over-pronator, you may want to take a look at this pair of kicks. You’ve got AIRmesh, Dynamotion fit technology, lightly padded tongue, Mizuno Intercool and heel cushioning for ultimate shock absorption. Running in these is like a dream! They run around $90 and weigh 10 ounces.
5. Saucony Progrid Guide 4 – This running shoe is also for those that are mild over-pronators. Offering cushion and stability this is one to hit the streets in. Benefits include mesh for optimal ventilation, lightweight and targeted support as well as a hydrator collar that wicks moisture away. You can have these for around $100.
6. Nike Zoom Equalon+ 4 – For those who are moderate to severe over-pronators, this shoe may be for you! This shoe is loaded up when it comes to stability and includes strategically placed overlays to optimize fit and enhance stability where over-pronators need it most and a floating dynamic heel strap to help control rearfoot motion. It’s got a ton of cushion and weighs 10 ounces. This one will cost you about $135.
7. Asics Gel Kayano 17 – These babies create a custom fit as two layers of memory foam mold to your heel. Talk about a running shoe that is customized for you! You get reflective elements, a cushioned tongue, an antimicrobial sock liner and more. The minimal design lets this shoe designed for moderate over-pronators to focus on what’s important – cushion and stability for about $140 a pair.
8. Pearl Izumi Isoseek IV – This shoe is for the moderate over-pronator who loves to trail run. This shoe offers seam-free mesh for enhanced breathability, padded tongue and collar, graduated guidance midsole and a full rubber outsole for enhanced traction. Take to the toughest terrain in these 12 ounce shoes for $105 a pair.
Having the right pair of shoes is so important. Like I said above, your feet will have an impact on the whole leg and leading up to the hips. Treat your feet right!
If you have questions about this blog post, please leave them in the comment section below.
If would like further guidance for choosing the right shoes or to get a jumpstart on your health and fitness goals, join us for one of our fitness vacation programs to further your knowledge and reboot from head to toe!
Best In Health & Wellness,
Margot + The Vita Vie Retreat Team