Overpronation

hmlamar

Hi all! I've recently began to notice that when I go for long runs (over 10 miles) I start out strong, but as I begin to get tired, I start to get severe overpronation of my feet. My feet will almost look as if they kick to the sides as I run and my knees will turn inward. I don't have flat feet or anything, so I'm not sure what the problem is. I went to a great running store and and they helped me find a pair of shoes made to help correct overpronation. However, I notice that I still tend to run this way when I am tired. Does anyone know of some great techniques while running that will help me with overpronation? Any training ideas?

MobyCarp

In the Captain Obvious vein, run slower and increase mileage gradually so you don't get to the point where you're so tired you can't hold good form. That's OK for training; but if you're targeting a race long enough to be tired, the same issue will just show up on race day when you're running fast.

If the overpronation is causing you serious issues (e.g., pain the day after a run), you might want to see a physical therapist to be evaluated for weak parts of your running chain. The PT discipline looks at how all the moving parts work together, and finds where the problem is even when what causes the problem isn't what hurts.

The first time I went to a PT, my feet hurt; and the PT identified weak hip abductors. Took care of that, and not only did the feet get better but a bunch of other minor aches went away.

5512bf

Along the same lines as Moby, typically the problem lies somewhere higher up. My trainer has told me literally a thousand times, my aches and pains in the lower legs are caused by weak hips flexor's making the lower leg muscles over compensate. When your core and hips are weak, your running form will suffer. There are tons of strength exercises & stretches online to help this, and when I feel like my form deteriorates, I spend a few extra minutes each day in the gym working on getting my hips strengthen & stretched out.