There is more to running than meets the eye for those of us who have flat feet. There is a long list of complaints related to feet, including pain, fatigue, cramps, and aches, and that doesn't even take into account the anxiety caused by the search for comfortable footwear. While some pairs may provide assistance for a short distance, others may do so for a longer period of time; there is never any consistency between different models. But the right pair of running shoes for flat feet can provide the necessary support to lessen the risk of injury and keep your runs effective and pleasurable. However, before you can do anything about your flat feet, you need to know whether or not your feet actually have an arch.
The best flat-footed running shoes offer cushioning and arch support to lessen fatigue and soreness.getty
To find out if you have flat feet, try this simple test recommended by Dr. Dan Geller: "If you were to step in water and then place your foot on something like brown paper—you can get a sense of what type of foot you have." New York City's only Foot and Ankle Surgeon with Board Certification In contrast to the natural C-shape of a high or neutral arch, a flat foot print will show the entire sole touching the floor.
Not all cases of flat feet are problematic, but when they are, "a flat foot leads to pronation," which means "your subtalar joint [on the inner side of your ankle] rolls inward and your heel bone goes out," as explained by Dr. Geller Many people with flat feet are "prone to certain injuries more so than someone with a neutral foot type," because overpronation causes the ankles to fall towards the midline of the body. To add insult to injury, "if your biomechanics aren't fixed from the ground up, it can really affect your joints going up, like your knees and hips. ”
Running shoes specifically made for flat feet can help you achieve a more optimal alignment from heel strike to forward propulsion, so it's not all bad news. You need a shoe that supports your arch and guides your foot into a neutral running position if flat feet cause you to overpronate. You'll need to decide between neutral shoes, which don't provide extra support in the middle of the foot, stability shoes, which strike a balance between medial and lateral support, and minimalist shoes, which provide no cushioning at all. the most supportive are motion control shoes, which include medial posts but "tend to be a bit more firm," as Dr. Geller Also, a podiatrist can help you figure out how much support you need based on the unique characteristics of your feet and how they will change as a result of your workout.
The reality is that there is no one-size-fits-all answer when it comes to footwear for people who have flat feet. Fit (wide vs. narrow), cushioning, and the overall design of the shoe should still be considered. If you keep these things in mind, however, you should have no trouble finding a pair of running shoes that works for you. We've compiled seven of the top-rated running shoes for flat feet below. Find the right footwear and you can walk for miles without discomfort.
Weight: 9 Weight: 0 ounces; Cushioning Level: Medium; Platform Height: 1.2 in
The Adrenaline GTS 22 is just one of many models of Brooks road running shoes that are suitable for everything from casual use to competitive racing. (There must be something about this design that has made it so successful that it is now in its 22nd year. The Brooks Adrenaline, for example, is classified as a motion control shoe "because the medial or instep of the shoe tends to be a little bit higher and a little bit firmer, thereby creating more support and structure for the foot," as medical expert Dr. Geller
When it comes to motion control shoes, Brooks finds the sweet spot between softness and firmness. Because of its DNA Loft cushioning, the Adrenaline is comfortable even on long runs, but it also features the patented GuideRails technology, which consists of two pieces of firm foam around the heel to maintain proper foot positioning. The Brooks Adrenaline hits the support sweet spot for many runners with flat feet.
- Perfect balance between firmness and softness
- Options abound in terms of hue
- Warning: Extreme overpronators: these shoes may be too soft.
- In the beginning, the shoe's ankle collar may be uncomfortable.
Weight: 8 Weight: 5, Cushioning: Minimal, and the Height: 8 mm.
Even if you don't find them on sale, the Asics pronation control shoes you're looking at are among the most cost-effective options out there. According to the manufacturer, this style is ideal for people with foot problems like shin splints, plantar fasciitis, bunions, and heel spurs. The knit upper is pliable, so it can mold to your foot, and the sole is thick and shock-absorbing. According to Dr., "If you take a look at Asics, their Gel system works well for runners who are logging miles on concrete." Geller Because of this, a large number of consumers will be interested in purchasing these shoes. And if you're a night runner, you'll love the reflective accents that make you more visible on the track.
- Incredibly tenuous
- The sole's traction is ideal for sprint training.
- A number of critics have complained about the product's lack of longevity.
- Some runners may find the narrow shape uncomfortable.
THE MOST IN-DEMAND
Weight: 7 Weight: 6 ounces | Cushioning Level: High | Platform Height: 5 mm
For Maclean Wright of Salt Lake City, a devoted runner who clocks an annual average of 1,200 miles on roads and trails, finding shoes that support his flat feet has been a challenge. Since then, he has become an avid Hoka runner. For his road workouts, he likes to wear the lightweight stability Arahi 6. These are the lightest shoes on the list at only 7 ounces, which is especially impressive given that stability shoes are typically heavier due to the materials needed to provide more structure. 6 ounces He says, "I used to roll my ankles all the time when I used more narrow performance sneakers, but the stability shoe is wider and therefore more stable."
While not as supportive as a motion control shoe, this model from Hoka is still suitable for a wide variety of runners thanks to its J-Frame technology that provides moderate stability in key areas. In addition to its stability features, Wright chooses this model for his long runs because of its roomy toe box and plush cushioning.
- Despite the extreme padding, the shoe is incredibly light.
- Overpronation is avoided by J-Frame technology, and the gait isn't overcorrected in the process.
Weight: 5 Weight: 8 ounces | Arch Support: Very Low | Platform Height: 0 mm
As we've already discussed, there is no magic shoe that will make flat feet go away for runners. Some people like their shoes to be very stable and cushioned, while others like to go without any support at all in the hopes that doing so will help the muscles in their feet from collapsing. )
Since this is the case, the Xero HFS is a great option for runners who want to gradually transition into barefoot running. In contrast to the safety many barefoot shoes offer, these have a 5 mm rubber sole to protect from rocks and a 3 mm heel to provide a more natural feel. The 5-millimeter insole can be removed for added comfort (or stripped down for a more minimal look) as needed. Additionally, they are very lightweight and airy, making them ideal for summertime runs.
Bear in mind that there is scant evidence supporting the use of bare feet, and that your symptom profile may drive your shoe choice. Injuries or extreme overpronation from traditional shoe running can be addressed by seeing a podiatrist before making the transition to barefoot running.
- Comfortable, barefoot-like lightness
- Superior in durability to most barefoot footwear (they even have a 24-month guarantee)
- Variable 3 The optional 5 mm insole gives you the freedom to tailor your "barefoot" experience.
- Less barefoot-like than others
- An inherently divisive aesthetic
Weight: 7 Weight: 9 ounces | Cushion Level: High | Platform Height: 0.8 millimeters
Many of the top running shoes for speed are neutral, but Saucony has managed to cram many of its high performance features into a stability shoe (the Endorphin Speed, for example). For quickness, it has FORMFIT technology that allows for a customized, snug fit and PWRRUN PB foam that provides exceptional energy return. However, it is not lacking in reliability. To stop your foot from rolling inward while you run, Saucony built a frame out of a more rigid piece of PWRRUN foam along the shoe's medial side. This shoe is ready to get you moving at a fast clip while still supporting your flat feet.
- Foam reinforcements along the center of the product
- The cushioned foam in the middle of the sole will give your steps a spring.
- This one's a wide runner.
- Discomfort at moderate speeds
Weight: 10 Weight: 6 ounces | Cushioning: Moderate | Platform: 3 millimeters | Drop: 12 mm
The rigidity of the Mizuno Wave Inspire 18 could be beneficial for runners with severe overpronation. Structure is provided by a plastic wave plate in the midsole, which also acts as a firm surface; the heel counter (a design feature that reinforces the heel cup) is firm and has moderate padding along the sides to prevent sliding. The gusseted tongue and snug upper complement the midsole's stability-improving design.
The heel drop, or the distance between the heel and the toe, is another standout characteristic of this shoe. Although its 12 mm heel height is the highest on this list, it can help runners with mobility issues or low calf muscle flexibility because of the decreased stress on the Achilles tendon.
- Extremely helpful for overpronators
- Those who have tight calves may find that the noticeable drop is a welcome relief.
- Very heavy
- Some runners may prefer softer insoles because the included padding is too dense.
Weight: 10 Weight: 6 oz. | Cushioning: Medium | Platform: 1.1 mm | Drop: 1.1 in.
Trail running requires greater stability than road running because of the increased likelihood of tripping over roots, rocks, and other obstacles. Runners of any propensity for overpronation can benefit from a pair of highly stable and supportive shoes like the Salomon XA Pro 3D V8.
This shoe has a lot going for it, including Salomon's remarkable Contagrip rubber outsole, which grips just about anything, even wet rocks, with ease. It has a protective toe cap in case your foot smashes against rocks, a Quicklace system so you can simply pull a tab to cinch down the upper, and comfortable EVA foam for shock absorption. The 3D Chassis differentiates this shoe from others in Salomon's collection by adding a layer of support between the outsole and midsole (albeit at the expense of some volume). It's heavier than your standard trail runner, but the added stability it provides is well worth the trade-off.
- Constant and stable
- Traction is enhanced by the outsole's grip.
- Includes both watertight and regular versions.
- Like a pair of hiking boots in weight and bulk.
- Although it has some stability features, it is still classified as a neutral shoe.