Danny Dreyer on Pronating when Running

Danny Dreyer of Chiliving, Inc. describes the proper way to correct over- or under-pronation of the feet in a runner's stride.

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• posture
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[Joejoe2214]

I have low arches but I under pronate. You mention how to strengthen your arches if you over pronate, but what should I be doing? Thanks

[chilivinginc]

@Joejoe2214 For supination, hip circles (pg 198 of the ChiRunning book) can help. Also, you should research some exercises that focus on strengthening the abductors and loosening the adductors. Goal is to strengthen and stabilize the muscles of the lower legs. Hope this helps some. Good luck!

[fanghuaisbeast]

im sorry what does it mean to "level pelvis"

[chilivinginc]

@fanghuaisbeast Hi there -- when you think about leveling the pelvis, you want to engage your lower abs (you can feel these when you cough) slightly and make sure your pelvis comes up slightly. A lot of men already have a more level pelvis. Women, however, stand with their butt sticking out and therefore their pelvis has an anterior pelvic tilt. You should mimic the feeling of putting on a tight pair of jeans, this creates a level pelvis. The pelvis should be level, like a bowl. Does this help?

[RapForMeDotCom]

This is a fantastic video and was so encouraging to watch. I overpronate and am just now learning that I can correct it without orthotics . This video validated everything I have been thinking about lately. Thank yoU! Can you recommend any strengthening exercises to strengthen those weak medial ankle muscles and also how to focus on keeping the pelvis tilted correctly (esp when running)? Thanks!

[chilivinginc]

@RapForMeDotCom Goin to try and make this fit! Lie on back, feet together, legs extended. Prop yourself onto your elbows, with lower back still on floor. Contract lower abs and level pelvis by pressing lower back into floor and holding it there. Lock knees while dorsiflexing (toes toward head). Do all of the above and touch big toes together and rotate ankles as if trying to touch the bottoms of feet together. You should feel every muscle and tendon on medial side contract. Good luck!!

[steijn30]

Thanks man! great video! I had several injuries caused by heel strike and overpronation. I try to run with a midfoot strike now and this works pretty well. But the only thing left was my overpronation. With this video I know how to correct this! Thanks a lot!

[Peekingduck]

Great advice ! ! !

The sound is really bad.

Sounds like he is talking from the inside of a coffee-can.

[MrNatinayel]

thanks for this video i wanted to ask my foot kind of put a little pressure on the outside of my leg! i run well and everything but i just wanted to know how i can fix that? thanks for the video

[Joejoe2214]

Thanks! I'll try doing some of these

[jennypennyf89]

Wow thankyou, this has been a great help! I overpronate and as a result I have been suffering with knee pain. I have always noticed that I have terrible posture and stand with my pelvis tilted forward but I never knew it was at all related to overpronation.

[fanghuaisbeast]

@chilivinginc yea it helped. thanks!

[priced80]

brilliant I am doing all the bad things you describe and have quite bad posture in general when standing. As a result I have runners knee. Time to start correcting these problems I think.