Runners, does anyone know about over pronation?

[FankEweVeryMuch]

I've not long started running and I've began to really enjoy it apart from my left knee becoming quite sore. I was using some Nike free run trainers that I bought a few years ago for the gym.

I decided to go to a proper running shop to get some trainers correctly fitted. It turns out I run with a significant over pronation and ended up buying some trainers to suit that. We watched a video of my ankles with normal trainers and the new ones and the difference was very obvious.

But I just don't like running in them as much so far, they make me more heavy footed. Do I need to just get used to them? I want to be light and flexible again. My knee is getting a bit better though.

[Mamabear15]

You probably just need to get used to them. It is really important that you use trainers that are right for your gait and pronation to avoid getting injured. Did you try on a range of pairs designed for overpronators? Have you used them a lot so far or could you return them for a different model? Some running shops will allow you to exchange trainers even if you have used them a few times. Trainers for overpronators do tend to be quite clumpy though.

[lljkk]

The only bit I (think I) know is that you need neutral shoes if you are running mostly on trails. Special shoes are for smooth street runners only.

[LordEmsworth]

Cushioned shoes will be a bit heavier than average. And they're correcting your gait from where it naturally is, so it will be more effort for you. It will improve over time, as your feet/ankles/legs get stronger and learn the right position. And you will get used to it, so when you buy a less-cushioned pair next time having improved, they will feel light by comparison...

[FankEweVeryMuch]

Thanks for the replies. They're reassuring. The shoes aren't uncomfortable, just clompy in comparison to my old trainers.

I tried on a few pairs, ascis were too narrow, brooks too expensive so I got some Saucony that were on sale.

I'm a pavement pounder rather than running on trails.

[EssCee]

I have some trainers for severe overpronators (sexy!) and I find I'm used to them now. It prob took a while to get used to them tho. On my non-running sessions, I wear Nike Free, which are completely the opposite type of shoe and I absolutely love them.

Give them a try.

I'm going shopping for running shoes again next week, so I'll be back for another gait analysis. Would love more choice in shoes and a lighter shoe, but I'll probably be back with the old clompy ones....

[EssCee]

Oh, when I said 'give them a try'... I meant give the overpronantor shoes a chance.

[ItsAllGoingToBeFine]

Just be aware that our feet are meant to pronate, and that motion control shoes may not be the best idea to run in - they probably feel clumpy as because your feet/ankles move less the shock of landing is being transferred upwards to your knees/hips. (This is an "alternative" point of view, but worth looking into - if you like light and flexible may be worth transitioning to "barefoot"?)

Also make sure that when you run your feet land behind you, and that you do not land heel first. Increasing your cadence may also help with this (you want about 175 foot strikes/minute) Also do your post run stretches religiously and do lots of squats/hip raisers/leg strength stuff.

[ConkerTriumphant]

I wear my trainers down slightly on the outside edge of the heel - what's all that about?!

[ItsAllGoingToBeFine]

I would guess.you are landing heel first? Try really hard not to, it's generally not a good thing...

[80Kgirl]

Shameless place marking.
Very interested in what you have to say.

[StickTheDMWhereTheSunDontShine]

Not everyone's feet pronate within a normal range, though, fine. My knees are knackered from the lateral strain caused by years of unrecognised and uncorrected over-pronation - and that's just walking.

[ItsAllGoingToBeFine]

Not everyone's feet pronate within a normal range, though

Yes, there will always be a %age of the population who are "non-standard" In general though, are bodies have generally evolved to do a pretty efficient job. Where there are issues this is mostly (not, of course, always) due to something being too tight/strong or too weak/loose - this can generally fixed through stretching or strengthening over time.

[ItsAllGoingToBeFine]

Are = our

[lljkk]

I don't have time or interest to get to truth of it, but there are a lot of resources online that make cogent arguments why

Heel strike is fine, and especially desirable when walking

Gait analysis is a scam, not scientific, you should do X Y or Z instead. XYZ include 'do nothing different''

My feeling is go with how your body feels. If the supposed suitable shoes seem crap for you, they probably are crap for you.

[Runningupthathill82]

I'm an overpronator. Ran in heavily built up Brooks for a while but it didn't suit me, as they felt heavy and clompy.

After failing to get on with Saucony and Asics I now run in Brooks PureCadence most of the time (road, trail and fell) as they have additional support for overpronation but none of the bulk. I also have some Brooks Ghost for long road runs but they do feel heavy by comparison.

Brooks really are the best IME - after 10 years of running long distances as a severe overpronator - and they don't have to be expensive. I never pay more than £40 as buy the previous seasons colours online.

[FankEweVeryMuch]

I have done a few runs in the trainers now and they feel much better. My knee is sure has improved too which I'm pleased about.

I was sceptical about the whole running style thing previously so I'm off to read some of the links posted above.

[Landoni112]

Place marking too

[MrsMook]

I used to be prone to a lot of knee pains that then triggered hip pain. I started off with putting superfeet into my walking boots, then gradually into all the flat pairs of shoes I could put them in. When I got my feet supported, the joint problems went away. I've not had issues with running shoes because I've gone straight for support. It can take a while to adjust to a new pair though.

I also walk around barefoot a lot and pootle around in barefoot running shoes.

[ilovesthediff]

I had the same problem and it became shin splints. I got s physio/podiatry referral and now use an orthotic in a neutral shoe.

[sirfredfredgeorge]

Nike free's are very light barefoot shoes, your pronation control shoes will not be, of course they'll feel clompy and slow!

if you were getting injuries in them though, a change of shoe probably won't hurt.