Find out how your pronation style can influence your running–and explore HOKA shoes built for every stride.
Many runners don’t realize their shoes might not match how they move. While your running style is unique, wearing shoes that don’t complement your natural stride can sometimes lead to discomfort. Understanding pronation can help.
But let’s be clear: pronation isn’t a problem to fix–it’s simply the way your foot moves when it hits the ground. In this guide, we’ll walk you through what pronation is, the different types, and how to find the right HOKA shoe based on how you like to run.
What is pronation of the foot and why does it matter?
Pronation is your foot and ankle’s natural motion as you walk or run. It’s how your body absorbs impact and stays balanced–rolling slightly inward to help distribute pressure and propel you forward.
There’s no single “correct” way to pronate. Some runners roll in more, some less. Some move symmetrically, others don’t. All of it can be normal, and most people fall somewhere along a spectrum.
At HOKA, we don’t believe in prescribing a shoe based solely on pronation type. Instead, we offer a range of shoes–some with added stability features like our J-Frame or H-Frame technology–that can support different preferences and needs. If you’re experiencing discomfort in a neutral shoe, prefer a more stable ride, or have been advised by a professional, you might benefit from one of these models. But stability is a choice–not a rule.
Supination vs Neutral vs Overpronation
Underpronation
Also known as supination, underpronation is when your foot lands on the outer edge of your heel and rolls inward just a little. This means your foot might not absorb impact as evenly–which can make plush cushioning a great choice.
If that sounds like your stride, you might enjoy the soft, stable ride of the women’s and men’s Skyward X. With its springy suspension system and ultra-responsive PEBA foam, it’s built for comfort without compromising on energy return.
The Bondi SR is another go-to for max cushion and all-day support–perfect if you’re on your feet nonstop. It features a grippy, slip-resistant outsole and water-resistant leather upper. Find it in women’s and men’s fits.
If you’re heading off-road, the men’s and women’s Kaha 3 GTX and men’s and women’s Kaha 3 Low GTX both deliver soft landings and serious grip with waterproof protection built in. It’s made for adventuring without sacrificing comfort.
Other favorites for supination? You can’t go wrong with the plush feel of the men’s and women’s Bondi 9 or the road-to-trail flexibility of the Mafate Speed 4–both known for their cushion-first approach to every mile.
Neutral
If you have neutral pronation, your foot lands on the outside of the heel and rolls inward just enough to absorb impact evenly. This balanced stride helps spread out the shock of each step–there is no extra strain on any one area, just smooth and steady motion.
Here’s the good news: if you run with neutral mechanics, most HOKA shoes are made for you. That includes everyday trainers, race-day favorites, and everything in between. Just steer clear of models specifically designed for added stability (like the ones we recommend for overpronation or supination), and you’re good to go.
Looking for all-around comfort and reliability? The Clifton 10 is a fan favorite–lightweight, responsive, and cushioned for daily miles. It features a streamlined upper, new foam, and added stack height for a smoother ride.
For something a little more elevated, the Skyflow blends Skyward-inspired geometry with plush-yet-springy foam and a smooth rocker shape that makes everyday runs feel effortless. It’s available in men’s and women’s fits.
Prefer a lighter, snappier ride? The men’s and women’s Rincon 4 packs a surprising cushion into a featherweight frame, making it ideal for quicker efforts or longer runs when you want to feel light on your feet.
With so many choices, neutral runners can really take their pick–just match your shoe to the kind of run you’re doing, and you’re set.
Overpronation
If you land on the outside of the heel and roll inwards to place weight on the inside of the foot, you’re likely to have overpronation when running and walking. Runners with flatter feet or low arches are more likely to overpronate and have overpronation wear on shoes.
Overpronation happens when your foot lands on the outside of the heel and rolls inward more than usual, placing weight on the inner edge of the foot. While it’s common in runners with lower arches, having flat feet doesn’t automatically mean you overpronate–and not all overpronation causes issues.
That said, if you’ve experienced discomfort in neutral shoes, or simply prefer a more stable ride, certain HOKA models offer just the right balance of cushioning and support.
The Gaviota 5 delivers max cushion with inherent stability, thanks to our H-Frame™ technology. It’s soft, breathable, and supportive–without feeling stiff. Available in both men’s and women’s fits.
For a more structured, lightweight option, the Arahi 7 features our J-Frame™ support system, delivering stability exactly where it’s needed. The updated upper offers a snug, locked-in feel that moves naturally with your foot. Explore the fit for women and men.
Need something that handles roads and trails? The Stinson 7 blends stability with versatility, featuring multi-directional lugs and the H-Frame™ for extra support underfoot. Find it in men’s and women’s options.
How can I find out my pronation style?
The good news? You don’t need fancy equipment or lab tests to get a sense of how your feet move. There are a couple of simple at-home methods that can help you better understand your pronation style–and guide you toward the kind of running shoes you might feel best in.
Below, you’ll find two quick and easy ways to check your pronation at home: the wear test and the wet test. While they’re not foolproof, they can give you a general idea of how your foot moves when you run or walk.
That said, everyone’s stride is different, and nothing beats an expert eye. If you’re unsure, a professional gait analysis at a specialty running store can offer personalized guidance. Find a HOKA store near you.
Wear test
An easy way to quickly assess if you underpronate, overpronate or adopt a more neutral running style is to look at your existing running shoes. The wear on the sole is a great indicator of which part of your foot is taking the majority of the impact and push off.
Wear on the outside sole
If the wear is mostly along the outside of the sole, you may underpronate. A shoe with added cushioning might help soften the impact and keep things feeling smooth.
Wear on outer heel and big toe
If the sole’s wear takes on an ‘S’ shape – from the outer heel to the big toe – you are most likely a neutral runner.
Wear on the inside sole
If wear is largely concentrated around the big toe, on the inside of the heel, and under the ball of the foot, you likely overpronate as you run.
Wet test
The wet test is an easy and quick way to work out your natural pronation. First, you will need a blank sheet of paper and some water. Simply dip your foot in the water and step onto the paper. The imprint left behind on the paper will give you a clear idea of how you land and where you place your weight as you walk/run.
High Arch
If your footprint consists mostly of the heel, ball of the foot, and toes (with very little in the middle of the foot), you have high arches and are likely to underpronate. Therefore, you might benefit from running shoes with extra cushioning and arch support.
Mid Arch
If you see the arch region between heel and toe completely about half filled in, this suggests you have a more neutral running style.
Low Arch/Flat Feet
If you see most or all of your foot in the print, that may indicate low arches. While this doesn’t automatically mean you overpronate, some runners with flat feet do find extra support more comfortable.
