Running Shoe Types by Pronation
Pronation is a natural foot movement during running. About 50% of runners have neutral pronation, 30% — excessive (overpronation), 10-15% — insufficient (supination). Inappropriate shoes can cause injuries.
| Pronation Type | Foot Movement | Shoe Type | Examples |
|---|---|---|---|
| Neutral | Evenly distributed | Neutral (neutral/cushioned) | Nike Pegasus, Brooks Ghost |
| Overpronation | Too much inward | Stability (stability) | ASICS Kayano, Brooks Adrenaline |
| Supination | Too much outward | Neutral with extra cushioning | Hoka Clifton, Saucony Triumph |
👟 Shoes by Sport
🏃 For Running
Lightweight, with good cushioning. Replace every 500-800 km. TOP: Nike Pegasus (€120), ASICS Gel-Nimbus (€160), Hoka Clifton (€140).
🏋️ For Strength Training
Flat, hard sole — for maximum stability. TOP: Nike Metcon (€130), Reebok Nano (€120), Under Armour Project Rock (€150).
💪 CrossFit
Versatile: suitable for lifting, running, and rope climbs. TOP: Nike Metcon, Reebok Nano X4, Nobull Trainer.
🏀 For Basketball
High profile for ankle protection, good cushioning for jumps. TOP: Nike LeBron, Air Jordan, Under Armour Curry.
📏 How to Choose the Right Size?
- Measure yourself in the evening: The foot expands slightly during the day — in the evening it is 3-5% larger than in the morning.
- Leave a gap: There should be ~1 cm (thumb width) between the longest toe and the end of the shoe.
- Running shoes: Often recommended to be 0.5-1 size larger than everyday shoes.
- With sports socks: Measure with the socks you will wear when exercising.