If you are planning to buy your first running shoes or if you don’t know what type of feet you have, do the ‘old shoe test’ and inspect your old footwear.
Stand them on a level surface and take a close look at them from behind the heel.
If you over-pronate, your shoes will show a slight inward lean. You need ‘support’ or ‘motion control’ shoes if your feet roll too far. Don’t make the mistake of looking at wear on the outsole, at the outside of the heel, and thinking you don’t over-pronate. This wear is caused on landing and doesn’t relate to pronation.
Under-pronation is when a runner’s foot doesn’t roll far enough. If you under-pronate or supinate, your footwear will show a slight outwards lean. Choose a pair of cushioning shoes.
Normal pronation means there won’t be any lean. Your feet are said to be neutral. You should choose ‘neutral’ shoes.
If you have run in ‘support’ shoes in the past, not had injury problems and your shoes show no signs of inwards lean, it probably means you do need ‘support’ shoes, but the shoes have successfully prevented the over-pronation in the past.