If you’ve ever bought a new pair of shoes or spoken with a sports medicine doctor or physical therapist, you’ve heard the term “pronation.” But do you really know what it means, or if it even matters?
Every runner (and human, in fact) pronates. Pronation is the natural inward movement of the foot. As you stride, the foot rolls to optimally distribute the force of impact on the ground. Overpronation is when your feet keep rolling inward when they should be starting to roll back outwards in the push-off phase of the stride. This can lead to pain or discomfort if not managed accordingly.
“The amount of pronation in runners varies based on what I refer to as ‘the foot and above,’” says Jordan Metzl, M.D., a sports medicine doctor at the Hospital of Special Surgry in New York City. “Factors like how much muscle strength you have in your hips and glutes can play into this equation, and there are shoes specifically made with this foot type in mind.”
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To determine if you’re an overpronator, try this at-home wet test or have a running store specialist analyze your gait. They’ll be able to tell you if your push-off is lacking force and could use a little extra stability.
Remember, Dr. Metzl says, there’s nothing wrong with you if you overpronate. In fact, studies show that there’s no link between pronation and increased injury risk. But if you’ve tried the at-home test, received your gait analysis, and still feel like something is off, try supplementing your training with some stride-strengthening drills.
“You can’t exercise your way out of pronation,” says Dr. Metzl, “but you can do exercises to reduce the loading forces, which will lead to a more efficient run.”
With this in mind, we asked Runner’s World Coach Jess Movold to walk us through 9 movements overpronators can practice to amp up their power.
1. Jump Squat
How to do it: Start standing with your feet slightly wider than hip-width apart with toes turned out. Send hips back and bend knees to lower into a squat position until your butt is just below your knees. Jump up and land as softly as possible without letting your knees collapse in toward each other.
Coach Jess says: “We want power and explosiveness coming out of the bottom of the squat. Don’t be hesitant to let your arms help you. This will carry over to how quickly you transfer weight while running.”
2. Single-Leg Deadlift
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How to do it: From standing, shift weight onto right leg and hinge forward at the hips while keeping a straight back. Lift left leg back as you lower right hand toward the floor. Allow a micro-bend in the right knee. Reverse the movement to return to the starting position. Complete the desired number of reps and then repeat on the other leg.
After you master the proper form, make this move move more challenging by holding a dumbbell in your right hand.
Coach Jess says: “For overpronators who fall too far inward, this exercise will reveal that really quick. By integrating these regularly, you’ll strengthen lower body muscles that’ll come in clutch when you feel tired or fatigued during a run.”
3. A-Skip
How to do it: Stand with your feet together and start skipping, driving your right knee up forcefully to lift you off the ground. Keeping your foot flexed, drive it back down toward the ground and repeat on the other side.
Coach Jess says: “You want your heel to have as little contact with the ground as possible, which means you’re aiming for small, quick skips. This drill creates awareness of your running form and can enhance your cadence. A faster cadence can mean a better stride.”
4. Clamshell
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How to do it: Lay on one side with the legs on top of each other, with a resistance band looped around your thighs. Bend both knees. Keep the feet together and open the knees like a clamshell (18 to 24 inches wide). Return to start.
Coach Jess says: “The band is an added tool. You can do this without the added resistance as long as you keep tension in your glutes, hamstrings, and quads.”
5. Jump Lunge
How to do it: Begin in a lunge position with the right thigh parallel to the floor. Jump up explosively and switch legs midair so the left leg comes forward. Land softly. Repeat.
Coach Jess says: “It’s normal for runners to see some imbalances related to weight distribution, so unilateral work like this lunge can be pretty revealing.”
6. Glute Bridge
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How to do it: Lie on your back with a resistance band around your legs just above the knees. Push your knees out and raise your hips. Lower back down, maintaining outward tension on the band.
Coach Jess says: “Remember to pull your abs in throughout the entire movement and really flex your glutes at the top.”
7. Internal/External Rotation
How to do it: Stand with a resistance band just above your knees, feet slightly wider than shoulder-width distance. Get in an athletic stance, with knees slightly bent. Keeping your feet facing forward and still, bring your knee in toward the midline, then return to start. Repeat on opposite side.
Coach Jess says: “Make sure to keep your feet firmly planted to the floor as you slowly drive your knee out against the band. This will really wake up those glutes and abductors.”
8. Calf Raises
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How to do it: Stand with your feet together. Rise onto the balls of your feet, engaging your calves. Keeping knees straight but not locked, lower down until you feel a stretch in your calves.
Coach Jess says: “Make sure you control at the top and perform the movement slowly. This helps you focus on the full range of motion and really work all the smaller accessory muscles. If you feel unbalanced, feel free to place your hand on a wall for support.”
9. Hip CARS (Controlled Articular Rotations)
How to do it: Start in a tabletop position on all fours. Bring your left knee off the ground and move it forward toward your chest. Without letting it touch the ground, hinge at the hip to bring your knee out to the side. Then, bring it back by squeezing your glutes and elevating your foot behind you. Lower it back down to start. Repeat on opposite side.
Coach Jess says: “To get the most out of this one, it’s really important that you keep your back flat and hips square to the floor.”