Overpronation is one of the most common gait issues among runners and one of the most misunderstood. If you’ve been told you overpronate, or if you’ve noticed your shoes wearing down on the inner edge, this guide will help you understand what it means and which running shoes will work best for you.
At Running Bath we assess runners for overpronation every day as part of our gait analysis service. Here’s everything you need to know.
What Is Overpronation?
Pronation is the natural inward rolling of the foot as it lands and pushes off – everyone pronates to some degree and it’s a normal part of the running gait. Overpronation is when this inward rolling is excessive, causing the foot and ankle to roll further inward than is efficient or comfortable.
When you overpronate, the arch of the foot collapses more than it should on landing, which can place extra stress on the ankles, knees, hips and lower back. Over time and distance, this can lead to a range of common running injuries.
How Do I Know If I Overpronate?
A few signs that you may overpronate:
- Your shoes wear down on the inner edge – particularly at the heel and ball of the foot on the inner side
- You have flat feet or low arches – flat feet are closely associated with overpronation
- You’ve had knee pain, shin splints or plantar fasciitis – these are common injuries associated with overpronation
- Your ankles roll inward when you stand or walk – visible inward rolling is a clear sign
The most reliable way to confirm overpronation is a gait analysis – we can assess your footstrike on our treadmill and tell you definitively whether you overpronate and by how much.
Does Overpronation Cause Injuries?
Not necessarily – many runners overpronate without ever getting injured. But overpronation does increase the risk of certain injuries, particularly when mileage increases or training intensity goes up. The most common injuries associated with overpronation include:
- Runner’s knee (patellofemoral pain)
- Shin splints
- Plantar fasciitis
- Achilles tendinitis
- IT band syndrome
Wearing the right shoe – one that provides appropriate support for your level of overpronation – is the most effective way to reduce these risks.
What Type of Running Shoe Do I Need for Overpronation?
Runners who overpronate generally benefit from a stability running shoe – one that provides additional support to limit excessive inward rolling. Modern stability shoes use technologies like Brooks’ GuideRails or medial post foam to gently guide the foot into a more efficient position without feeling restrictive.
For runners with very significant overpronation, a motion control shoe provides maximum support and structure — the Brooks Beast GTS 24 is a good example.
Runners with mild overpronation may find a well-cushioned neutral shoe adequate — particularly if they’ve run without issues previously. A gait analysis will tell you exactly which category you fall into.
The Best Running Shoes for Overpronation We Stock
Brooks Adrenaline GTS 25 – Our Top Pick for Overpronation
The Adrenaline GTS 25 is our most recommended shoe for overpronators and one of the best-selling stability running shoes in the world. GuideRails technology limits excess inward rolling without forcing the foot into a fixed position — it feels more natural and comfortable than traditional motion-control designs. The DNA LOFT v2 midsole provides excellent cushioning for everyday training at any pace. Available in men’s and women’s versions and wide fit (2E).
Read our full Brooks Adrenaline GTS 25 guide or shop now.
HOKA Arahi 8 – Best Lightweight Stability Option
If you overpronate but want a lighter, more dynamic shoe than traditional stability trainers, the HOKA Arahi 8 is worth trying. J-Frame technology provides targeted support on the inner edge of the shoe while keeping the overall weight low. A great option for runners who need stability support but don’t want a heavy, structured shoe.
Brooks Beast GTS 24 – Best for Significant Overpronation
For runners with very pronounced overpronation, the Beast GTS 24 provides maximum support and structure. A wide base, GuideRails support and generous cushioning make it well suited to runners who need the highest level of stability, or those who use custom orthotics. Currently available in limited sizes.
Overpronation vs Neutral – What’s the Difference?
A neutral runner has a relatively efficient footstrike with normal pronation — their foot rolls inward only slightly on landing, which is ideal biomechanically. Neutral runners do best in cushioned neutral shoes like the Brooks Ghost 17 or HOKA Clifton 10.
An overpronator rolls inward excessively, which is less efficient and can increase injury risk. Overpronators generally do better in stability shoes that provide additional support. Wearing a neutral shoe when you significantly overpronate, or a stability shoe when you don’t need support, can both cause problems – which is why getting properly assessed before buying is important.
Should I Use Orthotics for Overpronation?
Some runners with overpronation benefit from custom orthotics or over-the-counter arch support insoles alongside the right shoe. Orthotics can provide additional arch support and correction that even the best stability shoe can’t fully replicate for runners with severe overpronation.
If you use or are considering orthotics, look for shoes with a removable footbed and a roomier fit — the Brooks Adrenaline GTS 25 and Beast GTS 24 both work well with orthotics. Bring them with you when you come in to try shoes so we can ensure the fit is right with them in place.
Gait Analysis for Overpronation
A gait analysis is the most reliable way to confirm overpronation and understand its severity. At Running Bath we use Footscan technology to capture and analyse your footstrike in detail – looking at how your foot lands, the degree of inward rolling, and how this affects your overall running mechanics.
From this we can recommend the shoes that best suit your individual gait, whether that’s a mild stability shoe, a more structured motion control option, or even a neutral shoe if your overpronation is minimal. Many runners who come in expecting to need a stability shoe find their overpronation is mild enough to run in a neutral shoe — and vice versa.
Book a gait analysis at Running Bath – we’re in Bath city centre, next to Bath Abbey.
Best Running Shoes for Overpronation – FAQs
The right running shoe can compensate for overpronation by limiting excess inward rolling, but it won’t change the underlying structure of your foot. Strengthening exercises for the feet, ankles and hips – often recommended by a physio – can help improve running mechanics over time. Many runners manage overpronation very effectively with the right combination of footwear and strengthening work.
They used to be significantly heavier, but modern stability shoes have closed the gap considerably. The Brooks Adrenaline GTS 25 and HOKA Arahi 8 are both comparable in weight to many neutral daily trainers. You shouldn’t have to sacrifice feel or performance to get the support you need.
Absolutely – many marathon runners overpronate and race successfully with the right footwear. The key is making sure your training shoes provide adequate support to protect your legs over high mileage, and that you’ve addressed any underlying biomechanical issues before increasing your training load significantly.
They’re closely linked but not the same thing. Flat feet describes the structure of your foot – a low or absent arch. Overpronation describes a movement pattern – excessive inward rolling on landing. Flat feet often (but not always) lead to overpronation. You can have flat feet without significant overpronation, and some runners with normal arches overpronate. Read our guide to running shoes for flat feet for more detail.
Check the wear pattern on your current shoes – excessive wear on the inner edge of the heel and forefoot suggests overpronation. If you’re also experiencing knee pain, shin splints or plantar fasciitis, your current shoes may not be providing adequate support. A gait analysis will give you a definitive answer.
Yes you can come into Running Bath and try the full range. Our team will assess your gait and help you find the right stability shoe for your foot type and running goals. You’re welcome to run in shoes on our treadmill before you commit. Book a gait analysis or just pop in.
Visit Running Bath for Expert Overpronation Advice
Running Bath is Bath’s specialist running store, located close to Bath Abbey. Our team assesses overpronation regularly and can recommend the right stability shoe for your individual gait. Shop Brooks stability shoes – Shop HOKA stability shoes – Book a gait analysis. Free UK delivery on orders over £60 – easy returns – expert advice in-store and online.
Also useful: Brooks Adrenaline GTS 25 – Stability Running Shoes – Best Running Shoes for Flat Feet – Best Running Shoes for Knee Pain
This article is for general guidance only and is not a substitute for professional medical advice. If you are experiencing persistent pain or discomfort, please consult a podiatrist or physiotherapist.