Neutral Running Shoes Explained; How Gait Impacts Your Shoe Choice
When choosing running shoes, one of the most crucial aspects to consider is your gait. If you’ve been browsing different shoe options, you may have noticed that some are labelled as neutral, while others are designed for overpronation or underpronation. These terms refer to the way your foot moves when it hits the ground; your gait. A common gait type for many runners is neutral, where the foot lands evenly and rolls inward slightly to help absorb shock. If you're unsure whether you have a neutral gait or not, it's normal to feel confused about how to determine it. In this post, we’ll break down how your gait influences your shoe choice and provide insights into neutral running shoes.
What is Gait?
Gait refers to the way your feet strike the ground as you walk or run. It's essentially the pattern of movement that your feet take, focusing on how your foot makes contact with the ground with each step. Every person has a unique gait, influenced by factors such as body structure, flexibility, and even daily habits. There are several types of gaits, including overpronation, where the foot rolls inward excessively, underpronation (or supination), where the foot rolls outward, and neutral gait, which we’ll explore in more detail.
Different Types of Gait
Overpronation
Overpronation occurs when your foot rolls inward excessively when walking or running. Your foot should roll slightly inward as you run to distribute the impact of each step, however in overpronation, the foot rolls inward more than normal. This can lead to uneven pressure on your foot and ankle, and over time this imbalance can cause discomfort or injury.
Underpronation (Supination)
Underpronation, which is also known as supination, happens when your foot rolls outwards, instead of inwards as it naturally should. This means that rather than evenly distributing the impact of each step, the outer edge of your foot takes most of the weight. This can reduce your foot's ability to absorb shock properly, leading to stress on joints and muscles.
Neutral Gait
A neutral gait is when your foot strikes the ground in a balanced way, with minimal rolling either inwards (pronation) or outwards (supination). This means that your weight is distributed evenly across the foot with each step. This provides efficient shock absorption, and minimises stress on your joints.
Why is Understanding Gait Important for Runners
Understanding your gait is vital for runners because it directly impacts the type of shoes that will best support your feet and running style. Wearing the wrong type of shoe that doesn’t correspond with your gait can lead to discomfort and even injuries. By identifying your gait, you can choose footwear that aligns with your natural movement; helping to prevent strain on your joints, enhance your comfort, and improve your overall running performance.
How Do you Find Out What your Gait Is?
The best way to determine your gait is through a professional gait analysis. A gait analysis is a simple, in store service where professional staff measure and assess your gait by watching you walk or run. With their expert equipment and trained staff, they can get a detailed understanding of how your feet and body move. This helps them then recommend the right shoe to keep you running comfortably and injury free. At The Run Hub, we offer expert gait analysis services at our stores across Dublin, ensuring you find the ideal fit for your running shoes.
Why Neutral Running Shoes Essential for This Gait Type
If you have a neutral gait, you want to choose a neutral running shoe. Below are three reasons why this is important;
Natural Foot Movement
Neutral shoes allow your feet to move in their natural way without interference. This means you’ll be less likely to mess up your form, leading to a more efficient run and fewer chances of injury. With these shoes, your feet can do what they do best without any unnecessary restrictions or pressure. This natural movement ensures your running technique remains smooth and consistent, helping you avoid long term strain or injuries.
Proper Cushioning
With a neutral gait, your body is already doing a great job of absorbing impact, so you don’t need much extra support. A neutral shoe provides the right amount of cushioning without overcorrecting your stride. This allows you to enjoy a smooth, comfortable run while maintaining your natural biomechanics. Plus, the balanced cushioning helps keep your feet feeling fresh, even after longer distance runs.
Comfort and Balance
Neutral running shoes also give you the perfect balance between support and flexibility. They keep you comfortable on long runs by evenly distributing the impact, meaning you can keep running longer with fewer aches and pains. These shoes offer the ideal combination for maintaining stability without compromising on comfort or mobility. With less discomfort, you'll be able to focus on improving your performance and enjoy your run even more.
Searching for Neutral Running Shoes?
If you have a neutral gait, it's essential to find the right shoes. At The Run Hub, we offer a wide range of neutral running shoes designed to keep you moving safely and comfortably. Whether you’re looking for men’s or women’s neutral running shoes, we have options in different styles from leading brands including Salomon, Mizuno, Asics, Brooks, ON and Hoka.
We cater to runners of all levels too, whether you're just starting out and searching for your first pair or an experienced runner ready to elevate your performance with something new. If you're unsure about which shoes are right for you, feel free to visit one of our stores for a gait analysis.
We have locations on Aungier St, Leopardstown, and Ashtown in Dublin, where you can either book an appointment or just pop in. Discover the ideal pair of neutral running shoes for your needs at The Run Hub.