Buying Guides   A simple test to determine your foot type. (Neutral, Pronator, Supinator)

A simple test to determine your foot type. (Neutral, Pronator, Supinator)

 March 26, 2009 8

There are a few tests commonly used to determine which kind of runner you are and, therefore, which kind of running shoe you should use.

One of these tests is called the Wet Feet Test and it is very simple to do and to understand. The basis of this test is that the wet footstep you leave on the floor while walking is a good indicator on how your foot absorbs the shock of the impact with the floor.

Simply wet your feet and walk over a flat surface, either the floor or a sheet of paper. Now, compare the impression you leave with the three figures here below:

Neutral Pronator

Neutral Pronator

Neutral Pronator:

If your impression looks the most like this one, you are a neutral pronator (20-30% of runners are). You strike the floor with your heel, then while you roll towards the toes, your arch lightly collapse inward absorbing the impact.

Over Pronator

Over Pronator

Over Pronator:

This foot impression looks like the whole sole of the foot. If this is the footstep that most closely resembles yours, then you are an over pronator. This means that the arch of your foot stretches inward too much, not assorbing the shock correctly and exposing you to injuries.



Under Pronator (Supinator)

Last, this is the foot impression of an under pronator (or supinator as most commonly called). Supinators’ feet don’t flex enough to provide an effective shock absorption during the run, making impact with the floor very hard and surely dangerous.

Whatever your kind of foot is, sport companies over the years have developed footwear technologies that can help. Almost all of them offer different lines of footwear, each one targeting only one of these foot types.

Sports industry has come to a common way to classify this different kind of footwear.

Please check the article here to find out what shoes are made for your foot type!



  • This is very helpful, thanks! I will pass it along to the runners I coach.

  • I’m in my late 30s and started running weekly for about half a year. Now looking for my second pair of running shoes and just learned from your test that I’m an over-protonator. Thanks for helping me choose the right pair of shoes!

    HAppy 2012!

  • This is very helpful. I found that I have a neutral pronation. I had no idea that there was so much to consider when buying running shoes! Thanks

  • Thanks to this foot test, I have discovered that I am an Over-Pronator. I own quite a few pairs of shoes & have never been able to figure out why most of them are uncomfortable. This info will prove to be quite helpful for me (& others) when finding an ideal pair of shoes. Thanks again. :)

  • I have a normal arch with a neutral gait and have tried so many trainers in my time and still find that a dynamic support trainer from Nike seems to give me pain free runs, unlike Asics, New Balance etc. Despite a Lunarglide being marketed towards over pronators, which I do not, they are the most comfortable trainer I can use. This as you may guess throws these typical recommendations to the wall for someone like myself. Odd I know!

  • Thank I found out I’m a over pronator. I’ll look for an shoes for my problem. I hope it work. I’ve spent thousand dollars on tennis,
    runner shoes that have not solve my problem.

  • This can be very helpful and a great start to finding out your foot type, but might not always be accurate. I would still recommend having a professional check out your foot and ankle biomechanics during your running gait cycle to be sure if you are having pain or recurring injuries. I am speaking as a physical therapist and a runner. What I mean, from experience, is that the wet foot test would tell me that I’m a supinator, because I have a very high arch that does not contact the ground, even when I pronate. But, in fact, I am a moderate pronator!

  • I have recently started back running, what do you suggest if one foot impression is different from the other?

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