Once you start running and shop-ping for shoes, you’ll begin to hear the word pronation a lot. It refers to a natural biomechanical process: when your foot comes down and strikes the ground, the first part to make contact with the ground is the outside edge of your heel. As your foot rolls forwards, it also rolls slightly inwards, so that the ball of your foot behind your first and second toes takes more of the impact than the rest of your forefoot. Lastly, as your heel leaves the ground to begin the next stride, the ball of your foot pushes your entire foot forwards. In a nutshell, that’s pronation. The overpronation involves inward roll of the foot, it could causes injuries to the and lower legs.
The second variation of pronation called underpronation occurs when your foot outroll of the foot, can result in its own injuries.

CHOOSING A SHOE
The best place to start is by taking the Wet Test. Take time to do it now and make note of the results. Your foot shape and degree of pronation determine the kind of running shoe you need.

Luckily, most running shoes will give you a clear indication of their characteristics just by the shape of their sole. In general, the soles of running shoes come in three.

THE PERFECT PAIR
First of all, a well-sized running shoe will be snug, but not tight. Make sure you can press the end of your thumb between the end of your longest toe and the front end of the shoe’s toe box (the area covering your toes). First-time buyers routinely buy running shoes too small for their feet, and find their toes cramped as their workouts progress. Your heel should be held firmly in place with¬out pain or slippage when you run. Similarly, the upper part of the shoe should grip the top of your foot snugly yet comfortably, without irritation or too light a touch.

Comfort and fit are the key elements to strive for when choosing your shoe, so don’t compromise on either. There’s always another shoe to try on.