Overpronation, Neutral, Supination — What’s Your Running Style (and Why It Matters)

Every runner has a unique gait pattern — the way the foot lands, rolls, and pushes off the ground. It’s invisible to most of us, yet it determines how efficiently you move and how vulnerable you are to pain or injury.

Understanding your gait isn’t just for specialists or elite runners. It’s the first step toward choosing gear that actually fits the way you run.

Pronation is the natural inward roll of your foot when it strikes the ground. A small amount is good — it helps absorb impact. Too much or too little, though, throws off your alignment and puts stress on joints and muscles that weren’t built to handle it.

Overpronation
Your foot rolls too far inward as you land. The arch collapses slightly, shifting weight toward the inside edge of the foot. Over time, this can cause plantar fasciitis, knee pain, or shin splints.

Neutral pronation
This is the Goldilocks zone — just enough inward roll for shock absorption, with the weight evenly distributed through push-off. Runners with neutral gaits tend to have fewer overuse injuries.

Supination (underpronation)
Here, the foot rolls outward instead of inward, placing stress on the outer edge. It’s less common but can lead to ankle instability, IT band strain, and uneven shoe wear.

• Check your shoes: If the inner edge is more worn, you likely overpronate. Outer edge wear suggests supination. Even wear means you’re neutral.

• Look at your wet footprint: A full imprint shows low arches and likely overpronation. A narrow middle means high arches and possible supination.

• Pay attention to how you feel: Frequent knee or arch pain often signals alignment issues tied to your gait.

Better yet, take our online Insole Fit Quiz — it’s quick, accurate, and designed to match you with the right support for your stride.

Every mile you run is a sequence of thousands of impacts. When your foot doesn’t land properly, that impact travels upward, affecting knees, hips, and lower back. Proper alignment reduces that stress, improves efficiency, and helps maintain rhythm deep into long runs.

Correct support doesn’t just make you comfortable. It makes you faster, safer, and more consistent.

The Tread Labs Run Insole was built for balance — designed to keep overpronators stable, supinators cushioned, and neutral runners efficient.

• Four arch height options to match your exact structure.

• Rigid polypropylene support that resists collapse.

• Nitrogen-infused foam that cushions without sacrificing rebound.

• Heel drop zone to center impact and promote natural roll-through.

Rather than forcing your foot to move differently, it gives each step the structure it needs to move naturally.

The firm arch shape keeps the foot from collapsing inward, improving knee alignment and reducing repetitive strain.

Stable, consistent cushioning mile after mile — ideal for training volume and long-distance comfort.

Extra shock absorption through the nitrogen foam and heel pad, preventing harsh landings and outer-edge fatigue.

Every gait deserves its own foundation. With four arch heights and replaceable top covers, the Run Insole fine-tunes your support for the way you move.

If you’re unsure of your gait, start with our Insole Fit Quiz — it’s the easiest way to find your match.

Knowing how you run is the key to running better. The right insole doesn’t change your stride — it unlocks it.

Discover the Run Insole and find your perfect foundation for every mile ahead.