Do I Need A Running Shoe With Arch Support If I Have Flat Feet
Again, whether you need a special running shoe for your flat feet depends on your symptoms. Arch support can be helpful because it normalizes your gait, prevents overpronation, and relieves pain. You can order a pair of custom orthotics to wear in your existing shoes, or you can check out running shoes with built-in support and stability for flat feet. Some people find that firm arch support works best while others prefer thick, soft memory foam soles.
Chris Evans Discusses Raynaud’s Disease And Running
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Commonly seen in older women, flat feet refer to feet with little or no arch, meaning the entire sole of the foot touches the ground. If you have flat feet and youre a runner, you need to take care to purchase running shoes that have been designed to support your foot type, as running in the wrong kind can cause pain, discomfort, and make running generally more difficult.
While shopping for a pair of runners with enhanced arch support may seem like an obvious solution, this isnt always the case.
Not all runners with flat feet will need the same level of support, and theres no one size fits all solution to low arches.
Although flat feet can be caused by muscle weakness which can lead to collapsed arches, others are just born with anatomically flat feet, and these two kinds of flat feet need different levels of support.
Finding out what kind of flat feet you have is crucial in finding the right runners.
While your arch is the most obvious area of the foot to cater to, you cant forget about your heels and toes.
Runners with flat feet often end up putting more pressure on these areas of the foot, which increases the need for support – which is why running shoes for flat feet often look a little thicker than standard running shoes.
How Do I Figure Out My Arch Type
Figuring out which arch type you have is as simple as looking at your footprints. Matthew Webber, D.P.M., podiatrist in Fairmont, Minnesota, says to dip your feet in water, step on a flat piece of cardboard and see what shape your foot makes. A normal arch will fill about half of the footprints middle section, a low arch will look closer to a complete foot and a high arch will likely not appear on the cardboard.
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The 12 Best Running Sneakers For Flat Feet
Our top picks prioritize support without sacrificing style.
Choosing the perfect running sneakers is no walk in the park, especially if you have flat feet. Numerous factors play into what shoe will suit you best, from where you’re doing most of your runs to your running gait and, most importantly, what feels most comfortable to you.
Not sure if you have flat feet? If the “entire soles of your feet touch the floor when you stand up,” you categorically do, per the Mayo Clinic. The medical center notes that while “most people’s arches develop throughout childhood,” others’ never do. But that’s nothing to be concerned aboutit’s normaland people without arches “may or may not have problems.”
In choosing a comfortable sneaker for flat feet, the American Podiatric Medical Association recommends zeroing in on options designed for stability and motion control. This type of shoe can help correct overpronation and, thus, prevent aches and pains in your knees and shins.
- 1Best Running Shoes for OverpronationGel-Kayano 28Asics
- Best Running Shoes for Knee SupportAriel ’20 Brooks
- Best Running Shoes on a BudgetWomen’s Seasonal Guide 14 Running ShoeSaucony
Can I Be A Runner With Flat Feet
You can absolutely be a runner with flat feet. Many people with flat feet run and walk with no pain and sometimes don’t even know they have flat feet. Of course, for others, their lack of defined arches causes pain when they run. Luckily there are plenty of running shoes that provide the cushioning and stability necessary to keep you running comfortably even if you have flat feet. It’s best to consider factors like arch support, heel-to-toe support, and midsole cushioning when browsing running shoes for flat feet.
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Asics Gel Kayano Lite
A wide platforma midsole that flares out to an outsole silhouette thats significantly wider than the footmakes this comfortable shoe structurally stable. Its effective at controlling pronation. Bonus: Much of the upper is made with recycled materials, the foam cushioning is made from organically derived materials, and the shoe is engineered for gender specificity.
These Supportive Saucony Sneakers
The Echelon 8 is one of Saucony’s most popular styles.
For a little extra spring in your step, slip into these well-cushioned Saucony shoes. They have a removable, orthotic-friendly sock liner for added comfort and a mesh toe box for breathability. The sneakers come in regular, wide, and extra wide widths and in women’s whole and half sizes 5 to 12 and in men’s whole and half sizes 7 to 15.
A lot of people whove bought these sneakers are on their feet all day, and say the Echelon rises to the challenge of support and comfort. “Feels like your favorite old shoe right from the start,” one person says. “Like walking on cushions with great support. I use orthotics and replaced the insole with mine and the fit was perfect.”
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These Sleek Brooks Running Shoes
Pound the pavement pain-free with these Brooks sneakers.
The latest iteration of the Brooks’ Adrenaline support shoe represents over 20 years of iteration. The resulting lightness and softness is boon for anyone who will wear them for running or walking. The cushioning is comfy without feeling too squishy and provides adequate support from toe to heel. Available in over a dozen colors, they come in womens whole and half sizes 5 to 13 . They come in men’s whole and half sizes 7 to 15 .
They carry an APMA Seal of Acceptance, and with over a thousand five-star reviews, these sneakers don’t fall flat with customers either. “I LOVE this shoe!!!” one shopper says. Just the right amount of cushion to let me wear them everywhere.”
New Balance Fresh Foam X 860 V12
The Fresh Foam X 860v12 is a high quality running shoe for flat feet. It has great cushioning, is light weight and comfortable, and provides excellent support for running on the road.
The Fresh Foam X 860v12 offers the superior comfort and stability many athletes need from their shoes. The outsole features REVlite foam, which provides a softer-than-average ride, while still offering enough resilience to provide stability and cushioning.
That’s combined with an EVA midsole that gives you good energy return without sacrificing durability or stability in key areas like the arch or metatarsal dome .
New Balances ABZORB material also makes its way into this shoe as well this substance helps absorb impact before it can reach the joints so that every step feels easier.
The Fresh Foam 860 v12 can be found online and is priced at around $110. It comes in a variety of colors, all of which you can find here.
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What Is Pronation And What Are The Best Nike Running Shoes For Flat Feet
Buying Guide
If youre a runner with flat feet, you may be wondering what that means for your training and which Nike shoes are the best fit. Heres what to know before you lace up.
Feet come in all shapes, sizes and, yes, arch height. If you have flat feet, you may wonder what type of support is best for you, especially if youre a runner beginner or otherwise. Keep in mind that not all flat feet are the same. Heres what to know about running with low arches and how to find the right pair of shoes for you.
Here are some of the best Nike shoes for runners who pronate:
What Are Flat Feet, Exactly?
How To Know If You Overpronate
If you do notice some overpronation, dont stress, its usually not an issue without encountering pain or injury. However, according to the American Podiatric Medical Association, excessive pronation can contribute to heel pain as well as injuries to the hip, knee and lower back. If you are experiencing pain in these areas while running, talk to a podiatrist. Your doctor will be able to recommend how best to support your feet and prevent discomfort or injury including with prehab exercises that can strengthen the foot muscles. Remember, shoes should never be approached as a solution for injury or pain.
These Modern Deckers Shoes
Look stylish without sacrificing support with the Deckers X-Scape.
Known for creating shoes that mix workout functionality with lounge comfort, Deckers’ X-Scape fits the bill for flat-feet sufferers. Receiving high marks from the APMA, it features a lightweight foam midsole and oversized cushion on the bottom, along with a removable ergonomic insole for optimal support. Available in a number of colors, the sneakers come in women’s whole and half sizes 6 to 10 and in men’s whole and half sizes 8 to 13.
“These shoes are incredibly comfortable and supportive right out of the box,” one reviewer raves. “They make you want to get out for a walk.
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+ Best Running Shoes For Flat Feet
If you have flat feet or know someone with flat feet, you know the struggle. Its close to impossible to find the best running shoes for flat feet. There just arent a lot of shoes out there made for that kind of feet, in part because arch support is not a focal point for most shoe companies. For flat-footers, this kind of support and overall containment in the midfoot is key to being safe while doing activities.
Weve taken the time to test out shoes just for you so you can make your next purchase worth it. Last time, we created a list of the best basketball shoes for people with flat feet. Now its the runners turn! Check out our list below to find out the best running shoes for flat feet.
Moderate Cushioning Meets Stability
Shop Mens | Shop Womens | Full Review
Mizuno fans with flat feet have steadily gravitated to the Wave Inspire series for its nice balance of moderate cushioning and stability. The 17 ups the ante with a wider platform and outsole that increases ground contact. Overpronators and heel strikers in particular will find a lot to appreciate here: The shoe has softer cushion in the heel and a denser, reshaped plate at the inner arch, which is designed to support your foot if and when it rolls inward. The 17 also packs more EVA-based foam into the midsole for a softer ride that feels slightly heavier. Overall this isnt the lightest shoe, but its supportive, well-cushioned, and roomy enough to feel comfortable over long distances.
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What Does It Mean To Have Flat Feet As A Runner
One may wonder what it means for them when it comes to running with flat feet. Upon surface contact, weight is distributed to the outer heel and then transferred to the inner edge instead of the ball during toe-off.
Flat feet can either be anatomical or a result of fallen arches. Common conditions among runners with flat feet include shin splints, bunions, plantar fasciitis and heel spurs.
Tips For Running With Flat Feet
Beyond wearing running shoes designed for overpronators, flat-footed runners can also take these practices into consideration.
- Adapt your running technique. Using proper running technique can reduce foot and ankle stress, as well as help you run faster with flat feet.
- Stick to running on even surfaces. Running on uneven surfaces can become strenuous and cause weight distribution conditions among flat-footed runners.
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Best For Shin Splints: Hoka Clifton 8
- Support: neutral
- Feature: high cushion
Shin splints often result from running on hard surfaces like concrete, according to Garcia. To help prevent shin splits, wearing a cushioned shoe with a low heel-to-toe drop is the main priority. A low drop keeps your foot even instead of angled, putting less pressure on your shin.
Thanks to its small drop, Hoka’s Clifton shoe is the way to go for anyone experiencing achy or sore shins. And considering shin splints are pretty common among newbies, especially, that’s why the Clifton is a good running shoe for beginners, too.
“The Clifton is a very cushioned shoe, almost like running on clouds,” she says.
Buy it: Price: $130
Shop Nike Infinity Run
What To Look for in Shoes for Flat Feet
According to the American Podiatric Medical Association, supportive shoes that are designed for stability and motion control can be beneficial for flat-footed runners. Stability running shoes are designed to support the arch of the foot with ample cushioning. For example, the Nike React Infinity Run Flyknit shoe is designed with Nike React foam, which feels smooth, bouncy and supportive underfoot. Nike React technology is 11 percent softer and offers 13 percent more energy return than Nikes previous technology, while also being more durable and more lightweight.
Alternatively, motion-control running shoes offer arch support in the midsole as well as additional heel cup support to keep the foot from rolling inward during each step. A 2015 study published in the British Journal of Sports Medicine found that running in shoes with motion control was associated with a significantly lower overall injury risk among recreational runners with overpronated feet. Additionally, a 2020 study in the Journal of Orthopaedic & Sports Physical Therapy found that motion-control shoes may reduce the risk of pronation-related running injuries, but they did not influence the risk of other running-related injuries.
Consult with your doctor, though, before you select a shoe to make sure youre making the best decisions for your needs. When youre shopping, its key to try a variety of options in the store, too, to find the right fit.
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Make Sure Your Running Shoes For Flat Feet Match Your Needs
Running surfaces and the weather in your area both play a key role when determining the perfect running shoes for flat feet. For example, if you run mainly on concrete or asphalt, you will want to purchase a shoe with more cushioning than if you tend to run in fields or on a treadmill.
Also, there is nothing worse when running than wet feet. If you find yourself frequently running in wet conditions, it would be advantageous to look for shoes that are waterproof, or at least water resistant.
There are plenty of solid options available for running shoes for flat feet. Make sure you utilize the above pro tips to get the proper shoe to meet your needs.
Best For Treadmill: Asics Gel
- Support: neutral
- Feature: gender-specific support in the sole
Asics’ Gel-Nimbus is a high-cushioned, breathable shoe, which is ideal for long and sweaty indoor runs. This one also provides extra support and cushion in the heel, giving you comfort mile after mile.
These also have a gender-specific forefoot design to account for the tiny differences between men’s and women’s feet. So, keep this in mind as you buy your Asics gel treadmill running shoes.
Buy it: Price: $129.95
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Best Running Shoes For Women With Flat Feet
FitVille Extra Wide Running Shoes Athletic Sneakers for Men Women for Flat Feet Plantar Fasciitis Stride Core, Adult Unisex, Size: One Size
Brooks Dyad 11 6 , Ombre/Primrose/Lavender
- Ideal for neutral road warriors seeking more stability from their go-to running shoes
- Accommodating fit for flat-footed runners, voluminous feet or insoles
Brooks Adrenaline GTS 22 7.5 , Blue/Purple/Nightlife
Saucony Womens Type A9 White 6.5
Brooks Adrenaline GTS 22 8 , Grey/Rose/Black
- Upper moves with foot
on Running Women’s Cloud 5 Pearl | White / 10
- Breathable, antimicrobial mesh upper for ventilation even when things heat up
- Signature speed lacing system for easy-on so you can step in and go
on Running Women’s Cloud 5 Lily | Frost / 7
on Running Women’s Cloud 7.5 / Black/White
- Breathable mesh upper
- Zero-Gravity foam and CloudTec in the outsole provide soft, cushioned landings
- Cushioning comfort
Skechers Women’s GOrun Max Cushioning Elite Running Shoe Black 10
- Made in USA or Imported
Brooks Adrenaline GTS 22 Black/Purple Women’s Running Shoes, Size: 9
Brooks Ghost 14 6 , Ebony/Black/Purple
- Most upper materials are made with a minimum of 30% recycled content. Reduced Manufacturing Waste.
- Less waste reduces carbon emissions by 1,908,447 kg CO2eq.
Brooks Women’s Adrenaline GTS 22 Alloy/Blue/Green / 10 / D
Nike Flex Experience Run 11 Women’s Running Shoes, Size: 5.5, Black
New Balance Women’s Fresh Foam 680 V7 Running Shoeon Running Women’s Cloud 5 Rose | Shell / 6.5
Brooks Adrenaline Gts 22
The Adrenaline isnt a shoe designed specifically with flat-footed runners in mind, but youll often find it recommended as one, simply because its a smooth-riding all-arounder that works for many different types of runners. Our testers have described it as the self-driving car of the running shoe worldand with good reason. Built with light stability features like guide rails in the midsole, the Adrenaline can buffer an overpronating foot into alignment without causing discomfort for a more neutral strider. This 22nd version of the shoe is as cushioned, long-lasting, and supportive as previous models, with a full DNA Loft midsole and only minor upgrades to make the shoe softer and more comfortable. Its not a shoe youd likely pick for all-out fast efforts, but for everyday training runs of all distances, its ideal.
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