What Is Pronation and What Can Cause Overpronation During Running?

Altra Running • July 03, 2025

Pronation is a normal and necessary movement of the foot. It's the natural, rolling motion of your foot inward that happens when you walk or run. Think of it as your body's built-in shock absorption system. Yet pronation has been a demonized term over the years, and something many sought to overcorrect, in an effort to reduce injuries.

Your body needs everything to work well in the kinetic chain, which is the interconnected system of muscles, bones, and joints in your body that help you move. Pronation is an important part of the gait cycle, which is one full step in running, and causes internal rotation up the leg and into the hip. As we then transition into push off in the gait cycle, the foot should supinate or stiffen. This enables us to have a powerful toe off, when the toes leave the ground to propel your body forward. The big toe plays a major role in stabilizing that movement.

Pronation, in conjunction with natural toe splay, enables the intrinsic foot muscle to work and get stronger. The issue that some people have is that they cannot control the pronation of the foot. This is what causes overpronation, which means your foot and/or ankle rolls inward when you walk or run. That inward roll, known as overpronation, can throw off your foot alignment and lead to discomfort over time. It could even lead to more serious issues like hip or knee pain, shin splints, and Achilles tendinitis.

WHAT CAUSES OVERPRONATION DURING RUNS?

Overpronation is more common than you might think and doesn’t always mean something’s seriously wrong. Whether you’re chasing miles on the road or trail, understanding how your foot moves through each stride is the first step to running stronger and more efficiently. Let's take a look at what causes overpronation, why it happens, what it means for your stride, plus how Altra Running shoes like the Paradigm or Experience Form can help guide you through the gait cycle if needed while also working on foot strength.

COMMON CAUSES OF OVERPRONATION

The causes of overpronation often come down to how your body is built, how you move, and what’s going on with the muscles that support your stride.

Common causes of overpronation include:

Flat or low arches that collapse under load
Muscle imbalances in the hips, glutes, or calves
Tight Achilles tendons or limited ankle mobility
Poor foot alignment from previous injuries
Worn-out or unsupportive footwear

For some runners, it’s a mix of anatomy, muscle imbalances, and/or worn-out or ill-fitting shoes that don’t match their mechanics.

Correcting overpronation starts with understanding your movement, not restricting it.

WHY DOES OVERPRONATION HAPPEN?

The causes of overpronation often stems from a mix of genetics, biomechanics, and fatigue. Low arches, weak ankles, and poor muscle activation can all play a role, especially when form breaks down late in a run.

The wrong footwear can make things worse. Stability shoes can help. But overly rigid or heavily structured shoes may block natural motion instead of guiding it. That’s why many runners find relief with Zero-to-Low Drop running shoes, which encourage better foot positioning without forcing alignment unnaturally.

WHAT OVERPRONATION CAN MEAN FOR YOUR STRIDE

Overpronation can shift your foot strike pattern, affecting how your body absorbs impact with each step. When your stride falls out of alignment, it can reduce efficiency and place added strain on your joints over time.

Yet while it might sound serious, overpronation is a common and manageable part of running mechanics. With the right awareness and shoes, you can support better movement from the ground up.

A NATURAL WAY TO SUPPORT YOUR RUN

Altra’s FootShape™ toe box lets your toes spread out naturally, while the Zero-to-Low Drop platform helps encourage proper alignment and posture. Together, they support your stride without forcing correction, making Altra shoes a top pick for runners seeking comfort and efficiency.
Running feels better when your shoes work with you. Altra sneakers are designed with biomechanics in mind, an important consideration if you overpronate. They support natural movement from the ground up.

Need options for the trail? Check out Altra’s highly rated hiking shoes for men and women, available in several fits. We also have an assortment of great walking shoes for all-day comfort.

SHOP SHOES THAT SUPPORT WITHOUT RESTRICTION

Finding the right fit starts with understanding how you move. Our Shoe Finder helps match your stride with shoes that promote natural movement and lasting comfort. Whether you're trying to find sneakers for foot discomfort or looking for walking shoes for men and women, Altra is a great place to start.