Over-Pronate When You Run? Find Your Perfect Running Shoes

Get footwear that helps prevent injuries and pain

Pronation refers to the natural movement of the human body and the way your foot rolls and distributes impact upon landing. It refers to the way your foot rolls inward or outward when you land and it helps the lower leg deal with the shock. This will help you in purchasing a comfortable shoe for your runs for proper cushioning.

Foot Pronation Analysis. Image credit: X Body Concepts

Understanding your Gait

During activities that involve the entire body such as running and swimming, every individual has a unique way of movement. This is known as your gait. This pattern may have resulted from your lifestyle and habits, as well as your body’s stability, mobility, strength, and flexibility.

A gait analysis helps in mapping out your natural pattern of movement, which is key for you as a runner because it determines the shoes you need to wear and the amount of cushioning your feet require.

Check your pronation at home

Several methods can be used;

  1. Take a video of yourself running on a treadmill and observe which part of your foot strikes the ground first.
  2. Look at the wear pattern of your older pair of running shoes
  3. Use the wet foot method where you step on the floor or wet paper with slightly wet feet

The outcome of the tests will help you determine if you are a neutral runner, and overpronator, or an underpronator, also known as a supinator.

You can also have your gait analyzed at the shoe store or by a podiatrist. They will ask you to run on a treadmill and watch your strike so as to make a diagnosis. In case they diagnose overpronation, they will be in a good position to recommend shoes that help in correcting it as well as helping with shock absorption. Let them also measure your feet to determine the correct size.

Pronation is in itself not a bad thing, but it does affect the way you run and may increase the risk of injury. This is why your pronation pattern is an important factor in choosing the right running shoes.

Overpronation

Overpronation refers to feet that roll in excessively, or when they should not. In this case, there is too much weight transferred to the medial or inner side of the foot as stated earlier, meaning that during a run, most of the weight is borne by the inner edge of your foot rather than by the ball of your foot. This problem destabilizes the foot, and it will attempt to regain its stability by compensating for the inward motion. This creates a kind of chain reaction which will affect the biomechanical efficiency of the leg, especially at the hip and knee joints.

The shoes of overpronators tend to show more wear under the ball of the foot especially the big toe and on the inside of the heel. It is, therefore, important that overpronators consider buying shoes that offer maximum support or structured cushioning. Shoes in these two categories will help your feet distribute the impact on landing more effectively.

New Balance 860v7 are great for women who overpronate. Image credit: New England Running Co

Criteria for Choosing Running Shoes

1. The Midsole

Overpronators require good cushioning and additional support especially along the midsole of the shoe. It is, therefore, important to focus on the arch side of the midsole when buying running shoes because improper support at the midsole can lead to pain, fatigue, discomfort, or even injury.

2. The Outsole & Heel Counter

If you have overpronation, the best support comes from shoes that offer a supplemental heel wedge, such a New Balance running trainers. This leads to more cushioning and impact absorption. A rigid and snug fit at the heel counter will also help in alleviating most of the discomfort that arises from overpronation.

3. Multi-Level Densities

This can be achieved using padding and foams with different levels of cushioning, so as to give you a more customizable fit. This can be from some dual density or tri-density foams, gels, and compression technology which will assist curbing all issues that overpronation can cause.

4. Long Ride Comfort

Good running shoes should be able to offer long term comfort against overpronation. The levels of comfort that a shoe offers becomes more important as endurance demands rise.

Overpronation may also require you to try orthotics, which you can buy over the counter. These are really helpful in combination with the correct pair of shoes. In the case of a serious case of overpronation, our podiatrist may also opt to make orthotics which will help with alleviating the condition.

When buying shoes, always pick shoes that are the right size for foot length and width. Don’t forget that feet tend to swell towards the late afternoon or early evening or after a strenuous activity, so the best time to fit or measure the feet is after a run or at the end of the day.

Also, remember to replace your running shoes every 300 to 500miles as shoes of overpronators tend to wear out much faster. The support levels of running shoes diminish at a faster rate when the shoes are used back to back for days. You may, therefore, need to consider having two pairs of running shoes.

What To Look For in a Commercial Construction Contractor

Any building project relies on a single and very important decision – choosing the right commercial construction contractor. For example, a poorly selected commercial construction contractor is likely to design and build a poor quality building that will eventually cost more than what was budgeted for. Also, its scope may not match the original intensions let alone building regulations.

That is why there are a number of important attributes everyone should look for when choosing a prospective commercial construction contractor.

How a good construction contractor can help you

First and foremost, a good commercial London construction contractor must always represent himself in the best business-like demeanour. Respecting the schedule of the business owner and showing up on time are manners that make great construction contractors competent, organized and ready to deal with any questions or concerns the clients may have.

Creating a sense of confidence and instilling trust are among the most special values construction contractors rely on – and seeing how a contractor deals with the client before they sign the contract can tell a lot about the upcoming project.

As we said above, communication is among the key attributes to look for when choosing the best building contractors for your commercial or residential space. In reality, every contractor should be a great listener and communicator – and how they translate the ideas of the individual and their goals plays a great role in how they approach the project and provide insight on what can be expected.

Find a Blend of Knowledge & Experience

Commercial construction contractors do not have an easy job – mostly because commercial construction is not at all an easy pill to swallow. Every contractor must demonstrate the experience and skills to get the job done, on time and on budget. Also, they need to have years of experience in order to manage a large project – and a lot of knowledge to be put to practice. After all, there are different kinds of projects and finding a construction contractor that has the experience in most of the commercial types should be everyone’s priority.

All the good and well established construction contractors have a professional reputation and many recommendations and referrals under their belt. Asking them to provide references and proof of past projects is definitely important – and asking them to include not only their references but also from their partners and businesses they work with. This all adds up to the aspect of professional reputation and how important it is nowadays when choosing a contractor of this kind.

Getting a Great Deal on your Construction Needs

Asking your friends, families or even neighbours about what construction contractors they recommend is a wise choice. Obviously, friends and family can be great references for the contractor as long as they are your friends and family and not theirs.

Another wise thing to do is to take bids and specify what you need done. This way, you will have all your potential construction contractors come out and look at what you need done and propose their plan to you. This way, you will be given an estimate from all of them – but it is of utmost importance for you to screen everyone and find the best construction contractor for your needs.

Getting a great deal of your construction needs is the most valuable lesson you can learn from this. However, you should always know and never choose the cheapest option, mostly because of the rule ‘you get what you pay for’ which definitely stands as true in professional endeavours like this one.

Construction Contractors & Pricing: How To Do It Right

At last, before you get any building work done, agreeing on the pricing is another aspect you should take advantage of. Ideally, you should never pay the contractor more than 30%-50% beforehand. This is mostly because of the fact that too many times, construction contractors take the money upfront and either not finish or do a poor job on your building. The best way to agree on a payment is with reaching certain milestones in the construction process, and you releasing money from your budget for each one that has been completed. This allows maximum transparency for both you and your chose commercial construction contractor.