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The Best Running Shoes for Flat Feet

 July 27, 2015 132
The Best Running Shoes for Flat Feet

Flat Foot: What is it

The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. It allows the foot to support the weight of the body in the erect posture with the least weight.
The height of the arch determines pronation and foot type.The arch height of the foot can easily be checked using the wet feet test.

People with a Low arch do not have a distinct curve along the inside of the foot. The imprint taken in a wet test may show nearly the entire foot. People with low arches are more likely to overpronate which can result in injuries. Insufficiently expressed arches are called low or fallen arches. The term flat feet applies to the arch which is sitting on the ground completely.

Runners with flat feet need to put extra care in choosing the best running shoe

Your foot arch is your natural shock absorption system. Nature designed it so that when you put your body weight over your feet the shock is absorbed by this mechanism in order to alleviate the impact (and subsequent injuries) that would otherwise hit your feet, ankles, knees and hips.

A flat foot is the most visible sign of overpronation, meaning that your arch collapses during the impact on the ground. As a consequence, your ankle twists inward and your knees overcompensates.

Flat feet are a particular concern for runners, as during the running gait the arch is supposed to support on average 3 times their body weight.

Shoes Technologies Aimed at Runners with Flat Feet

Over the last 20 years or so, all the major running footwear producers developed specific technologies aimed at helping runners with flat feet run in comfort and safety.

The key words you have to remember are: stability, support and motion control.

Support is what a flat foot runner needs. When looking at shoes reviews or technical specifications, any indication of “added support” means you are headed in the right direction. Stability is an industry standard term that categorizes running shoes aimed at helping overpronation: every brand has their own collection of Stability Running Shoes. Motion Control are Stability Shoes for the most severe overpronators: they include the solutions of stability shoes and focus in enhancing them.

The main technology found in Stability shoes is a medial post of dual density foam. Footwear producers inject a harder compound of foam right below the medial side of the arch and sometimes extended all the way to the heel. It is easily recognizable as a darker (almost always gray) piece of foam on the inside of the midsole (view picture).

Dual Density Post

Dual Density Post

Best Running Shoes for Flat Feet

Click on the name of a shoe to go to the review.

Stability Running Shoes

Don’t think that since you have flat feet you automatically need a Motion Control shoe: a well constructed Stability shoe can be the best choice for a runner with a low arch.

Nike LunarGlide 6

The Best Running Shoes for Flat Feet
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PROS: Lightweight trainer or racer with smooth transition,  Updated “Lunarlon” foam for improved cushioning and stability,  Seamless mesh upper covering thin overlays allowing for breathable & secure fit,  More room in toe box,  Assortment of stylish colors

CONS: None which are prominent
The Nike LunarGlide 6 is a lightweight trainer or racer which adds to its tradition of being a stability shoe with the benefit of plenty of cushioning. The shoe provides a customized fit through design enhancements in the sole and upper which allow for a smooth ride and quick transition for those moderate overpronators.
Recommended for:  The Nike LunarGlide 6 is perfect for those runners who are looking for lightweight stability shoe which provides plenty of cushioning throughout the entire stride.

Asics Kayano 21

The Best Running Shoes for Flat Feet
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PROS: Significant improvements in design. More protection against heel striking.,  Great feeling fit wise. ,  Shoe excels in maintaining constant, steady pace. Especially present in longer distances.,  Wide range of design styles. goes from modest basic colors to eye popping to shoes meant for night time excursions

CONS: Price.,  Flexibility issues. While fit and feel are great, this sacrifices performance attributes.
The Kayano 21 is the flagship of ASICS’ extensive line of stability shoes offering generous support. There are significant improvements in design without drastic changes to the shoe overall.
Recommended for:  This is for those seeking maximum comfort and support. Meant to handle any distance and can take a pounding along the way.

Adidas Supernova Sequence Boost 8

The Best Running Shoes for Flat Feet
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PROS: Has a smooth sole,  Plenty of cushioning.

CONS: Slightly heavy,  The tongue folds over near the ankle
The Adidas Supernova Sequence Boost 8 is a sturdy stability shoe made for runners with slight pronation who require some control. It is designed primarily for road use with no rutting what-so-ever in the sole. With plenty of cushioning this shoe will protect your feet.
Recommended for:  This shoe is designed for the runner who needs stability control. The Sequence Boost 8 should be considered in the middle of the wheel-house for stability control shoes.

Brooks Adrenaline GTS 15

The Best Running Shoes for Flat Feet
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PROS: Balanced blend of stability and cushioning,  Updated Segmented Crash Pad from heel-to-toe for smoother transition,  Midsole updated with BioMoGo DNA delivers improved cushioning,  Versatile shoe for of fast runs or higher mileage

CONS: Fit is half size small,  Heel drop maybe high for some
The updated Adrenaline GTS 15 continues its tradition of being Brooks’ “Go-To-Shoe” (aka “GTS”) providing excellent stability complimented by updated cushioning from heel-to-toe for those runners who are seeking a shoe that delivers a smooth transition and solid running experience. The shoe runs a half size small, however, there is plenty of room in the toe box and some runners may need to go up in size depending on fit.
Recommended for:  The Brooks Adrenaline GTS 15 is a shoe for runners seeking reliable stability with an adequate amount of cushioning to provide for a gentle transition throughout the entire stride.

Asics GT-1000 3

The Best Running Shoes for Flat Feet
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PROS: Outstanding support from the rear arch to mid foot,  Lateral heel lays down smoothly,  More breathable than prior Asics designs,  Runs much faster than its weight implies,  Reasonably priced

CONS: Slightly loose heel fit
A tremendously functional everyday shoe that won’t break the bank. The GT 1000 3 uses older Asics technology to bring the price down but all the pieces fall into place. Asics delivers a well cushioned, stable and dependable training shoe with the updated GT 1000 3.
Recommended for:  Moderate over pronators searching for a combination of solid support, traditional features and an easy on the wallet price.

Fast stability running shoes

Up to a few years ago, stability and motion control were categories associated with heavy, clunky shoes. Luckily it is no longer the case and there are many options for lightweight, fast running shoes that offer a great degree of arch control.

Here are some of our favorites:

Asics Gel DS Trainer 20

The Best Running Shoes for Flat Feet
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PROS: Lightweight shoe that does not sacrifice support.,  Enhanced grip on sole unit gives user optimal control.,  Very fast shoe. Excels in tempo runs and race situations.,  Affordable price. Not a hit on your wallet

CONS: Upper material starts to fall apart way too early into life of shoe.
The ASICS Gel DS Trainer 20 is a fast, lightweight shoe giving bountiful support. While there were issues with wearing of the upper, overall this is a great update in the long standing line from ASICS.
Recommended for:  This is ideal for those looking for a fast ride. Recommended for experienced runners that are looking for a shoe to use in tempo runs or on race day.

Newton Distance IV

The Best Running Shoes for Flat Feet
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PROS: Extremely form fitting and comfortable,  Allows free foot movement but still provides adequate stability,  Lightweight

CONS: Caused slightly more pronation than usual
The Newton Distance IV is a fantastic shoe despite the dent it will leave in your wallet. It feels as light as a racer, yet provides the cushioning and stability that you expect to see in a Newton brand shoe.
Recommended for:  This shoe is designed for anyone putting in some serious mileage and is looking for a comfortable lightweight trainer.

Some Tips for Flat Feet Runners

  • Run Barefoot. If you have the chance, add barefeet runs on a softer surface (on a beach for example) to your running schedule. Running barefoot stimulates and strengthens your foot’s natural muscles, improving your natural shock absorption capabilities.
  • Try the Nike Free or the Nike Free 3.0 v4. If running barefoot is not a viable option for you, the Nike Free technology is your second best option to train your foot’s muscles.
  • Pick up a ping-pong ball with your toes. A simple exercise anybody can do at any time, even while watching tv. Recommended by many podiatrists, this exercise will give you incredible results in the long run.



  • I’ve read elsewhere that the Nike Free trainers are nothing like barefooting, apparently they’re squishy on the foot, and they have an arch support and a padded heel?!

    I think to get the full sensation of going barefoot you need to wear something like Vibram FiveFingers… these fit your feet like a glove and really allow you to feel the earth beneath your feet. I’ve been wearing them for a few months now and the difference they’ve made is fantastic!

    The Wet Foot test is deffinitley something i’d agree with and urge people to do… i discovered it recently so i now now what kind of arches i have to determine which shoes i should wear. Before then i thought i’d have to spend money on fancy gait analysis tests and so on!

    • My vibrams contributed immensely to my plantar fasciitis.
      I enjoy running in them and I am confused that my flat-footed brethren is encouraged to run barefoot… Maybe all flat feet aren’t created equally, because my Vibes were my barefoot feeling facilitators and now my PF is in full swing.

      …But I WANT to keep running.
      That’s why I’m here—getting some tips for the “flatties” so I can purchase the running shoe that’s sublime for my flat feet, pigeon toes and bowleggedness.

      I thought the 5-finger shoes would be a boon to my hypermobil feet, but I thought wrong!

      wish me luck?

      • I had the same problem with my Adidas Adipures. I loved the fact they helped with taking the pressure off of my shins but I was crippled by PF and had to quit running totally for a month, which was horrible. I am now in the market for some new shoes and jus don’t even know where to begin to look.

      • Hi
        Did you ease yourself into the use of them? I’ve shifted to the Merrells, and after conditioning my feet to the different style, I have had no plantar fasciitis issues. Tips such as using them for day to day walking only, and consciously walking with a different gait (mid to forefoot), doing loads of stretching and yoga style movements (balance) really helped before using them more rigourously.

      • I agree with the comment from Lily B. I think the running stores (fleet feet, etc.) that take the time to watch you run (on a treadmill) look at your wear patterns, and guarantee their fit are an important resource. I have very flat feet, I pronate, I have knock knees, I am small and lightweight, I like a cushy shoe. However, I have learned that I really can’t tell how a shoe will work on my foot till I have run in it a few weeks. AND if I am trying to up my mileage, that extra training stress may not show for a couple of weeks. A really good store will work with you to get you in the right shoe, because they want to sell you 2-3 pairs of shoes a year. Plus gear :)

    • Hey,

      I’m in the same boat as yourself. I’m convinced my had a dalliance with either a duck or platypus before I arrived! Anyway from my own experience and having a good friend who is a podiatrist avoid barefoot replication but don’t avoid running on sand if its available. Aparrentally it’s something to do with your toes unconsciously gripping the sand and its ability to change shape underfoot.

  • Determined to create a new innovation in running shoes and to advance the barefoot running technique, a small group of elite Boulder, Colorado based runners founded Newton Running Shoes.

    The idea was to create a running shoe company by runners and coaches, for runners. A company that would listen to the concerns of athletes and strive to not only make better shoes but to make better runners as well.

    The end result is Newton Running shoes and with their launch in Sep 2008 in the UK they have started to revolutionise the running and certainly the triathlon market. The new shoes for 2009 are now also available.

    • forget newtons for flat foot overpronation. no support. they blew out my pf before i even knew what it was. motion control will fix it and your knees. my heels and knees took the brunt of the pf. so bad i thought i had lymes disease.

      • John, which shoes would you recommend for flat feet? I’ve tried Wave Mizuno’s (loved) looking for something new. I run about 30 miles a week. Thanks!

        • I also own Wave Riders (16) and they barely get use now. Believe it or not, the best shoes I have ever owned are my Nike Free 5.0+. They actually have an arch unlike other “minimalist” shoes and the 8mm is perfect for me. I wear them all the time for 10k+ runs. I actually fine my Wave Riders to be unwieldy and clunky now and most likely will not buy another pair of “real” trainers again.

  • i have flat feet but i use insoles, so i was wondering whether i should get these flat feet shoes or should i stick to normal shoes?

    • In the better late than never category …

      In my 20’s, my primary care physician aksed me,
      “Did you know that you have remarkably flat feet?”

      I’m 50+ now — feet are doubtless flatter, and arthritis had developed in the big toes (hallux rigidus).

      I find that SOLE Signature DK inserts (the red ones) in conventional running shoes (currently Saucony Ride 4’s)
      allow me to run without much discomfort — as long as
      I modify my stride, employing a moderate heel strike and minimizing flex on the push-off.

      FWIW, I use SOLE Signature EV inserts (the blue ones) in my walking shoes (Merrell Moab Ventilators for the better part of a decade), and Powerstep ProTech full length in my dress shoes.

      • Simply put, SOLE footbeds saved my life. Bartending with a torn meniscus from over pronation ( not diagnosed till I was 38 ) all those years was soo painful. Did some research, took a chance with SOLE, and haven’t regretted it yet. It’s been, 2 years on the footbeds and still going strong.

      • I also have “remarkably flat feet” and would never even think of employing a “moderate heel strike.” I mean, if that how you run naturally, fine, but I land on my midfoot naturally and find that mitigates all kinds of problems that people normally have with flat feet. Get off your heel!

  • In response to an earlier comment about vibrams – I highly recommend them for running and all sports.. However, a huge change in running style is required. It takes a bit of getting used to, taking shorter strides (not overextending) , landing on the forefoot (balls of the feet) and pushoff is flat or using your calves more.

  • I have flat feet and have tried several different kinds of shoes. I tested the Vibrams. I liked them at first but how many people have fingers which match a glove? Well my toes are even worse. My big toe hits the end and the pinky toe is left wondering where it needs to go. Terrible shoe idea unless you can size per toe instead of the longest toe. Wearing toe socks made the fit even worse so dont go there either. I will admit running in these worked great for showing you how to run midfoot instead heel to toe. However I had a tendancy to always run on the forefoot such as when sprinting. I beleive I was waiting for an injury to happen running long distances.

    The Nike Free v5 worked much better for me. I can wear socks I am used to and still have the freedom of foot movement. The traction on the shoe lets you really feel the pavement. The shoe fits like a slipper and is very comfortable. No break in time is needed. Very lightweight and I dont get the “gorilla” feet comments from other people. The newer version, Nike Run+, is a millimeter less in height for the heel. You may like it even better.

  • I recently went into see a new podiatrist and I was told about a procedure that would create an arch. An implant on the outside of the foot, somewhere below the ankle and a snip of the achilles tendon.

    The recovery time in about a month and once it is done it must be done on the other foot, otherwise it you would have an obvious limp.

    Is this safe on our hips? It is suppose to change the way you walk so you are bending the big toe correctly helping reduce the size and possibly correcting bunions.

    Anyone, and doctor, please give me your opinion.

    • I have the same problem flat feet with neutral pronation, can you recommend a running shoe?

    • I had this procedure done when I was 19. It took almost 6 months before I could run again. I don’t recommend it just to correct a flat foot unless the flat foot was causing problems. I had pretty bad hip problems and was getting knock kneed. I still amd will always have to wear an arch support. It doesn’t magically create an arch. It just makes it structurally possible to have one once you wear a support. Before the surgery it was excruciating and impossible to wear an arch support bc the way my foot had grown from childhood. To sum it up, I don’t recommend that procedure unless you are having problems.

      • Thank you Lacy, that is a very helpful comment! Hope you are doing better now!

  • You can also have neutral pronation with flat feet. For years I bought stability and motion control shoes and was always injured (usually my anterior tibialis muscle). I went to a running store and the guy said I might have neutral pronation, so I tried a neutral shoe. I don’t have calf pains anymore and I am back to training regularly. My pronation was later confirmed by video analysis. There’s no hard set rule that says you will overpronate if you have flat feet.

    • I think I have neutral strides when I run, what shoes do you recommend for flat feet with neutral stride.

    • I had the same problem. My feet are very flat and wide, but
      I do not over pronate. I tried the best motion control
      shoes and they ended up hurting my feet, knees, and hip.
      I found out the best thing for me was to buy wide shoes
      with good support/cushion. Note, this does not mean it
      should have a high arch. I ended up buying the Brooks
      Adrenaline GTS 11 and it’s working out fine for me.

  • the best running shoes are always made of very resilient synthetic rubber;~.

  • running shoes made of synthetic rubber are great and some of them are water resistant too.”

  • adidas running shoes are the best in the world and i alway use them in cross country _

  • I had an operation on my left leg in my teens, im now 30. Because of this i have a flat left foot and a normally arched right foot so i can’t buy a pair of flat footed running shoes. So what can i do to stop my left foot aching when I go walking. I hope to build up the strength in it to eventually start running, but i think this will take a long time yet.

    • You could see a podiatrist and have insoles fitted(custom made). You could also ask for them to be made from lighter materials so that they can be used in your running shoes without adding too much extra weight. That way you would give your feet the support they need in a wide range of footwear and reduce the chances of further damage drastically.

  • Matt Shepherd, I have the same thing. But I had flat foot surgery on my left foot and the recovery time was very long. The same one Kathie had mentioned above. I have nerve damage in my foot as well. It was so painful I opted not to have the right foot done. I do buy the flat footed shoes and I run.. I just started and some days are better then others..

  • I have low arches. I would like to try Nike Free+ shoes. But they seem on the other side of the spectrum from stability shoes. In the long run, are people with low arches more likely to have injuries related to barefoot-like running. Or will the foot adapt by building the appropriate muscles?


    • Hello there – I am the author of this article and I don’t think you could have flatter feet than mine!

      I have run (for years now) in Nike Free (5.0 and Run+) and I love them. They are the opposite of stability/motion control shoes but they don’t have the “unstable” bouncy cushion of cushioning shoes but still protect you on impact, plus let your foot very free to move. More than building extra muscles, what they did for me is actually allow me to adjust my pace/stride to a more efficient one, without guiding me in any way or another.

      If you try them, let us know what you think.

      • I am in the same boat..I have flat feet and overpronate.

        After reading (too) many articles, I decided to give the nike free+ a chance.

        Today was my 4th run in them, and I am still feeling some soreness in my arches – especially in my left foot.

        My question is: is this my foot getting stronger, or does this mean that this is not the right shoe for me?


        • Hi JZ

          there’s a difference if you feel some soreness or if you are indeed in much pain. If you feel you are hurting your feet, my suggestion would be to dramatically reduce the mileage (I don’t know how long your runs in the Free were) in order to let your muscles adapt.

      • So I also agree about free runs being great, I discovered I had very flat feet about 4 years ago, and I play lacrosse so intense running with flat feet led to a lot of pain, now that I do not play anymore I just run. I have had many shoes that the salespeople “say” they are supportive and help with flat feet but to be honest, those shoes are super painful, and they always led to athletic injuries such as ankle sprains and hip pains and other things. I run 3-5 miles with freeruns everyday and I feel great and pain free at the moment. I also have superfeet arch supports and they have helped me develop a natural arch. However I am afraid to do more. Or if there are ramifications for running long distance without enough support.

        • Do you use the super feet insoles with your Nike free’s? I use dr schools custom arch supports (the one with the machine that measures your foot in the store) in only my every day shoes and boots. When I run, I just use what’s in my triax 13s.

          Sidenote: my triaxes have about 200 miles on them. I’m up to about 12 miles a week and they have bottomed out finally. Huge calf pain after a couple miles. Thinking about getting frees. Loved the triaxes, but wondering if frees are all that.

  • excellent article, i surely like this site, keep it.

  • How can you find out if you over pronate? I have no arch. There isnt even a need to do the wet foot test. I just dont know if i over pronate so i dont know if i need a neutral shoe. I feel like support would help i just dont know where to start

  • I’m flat footed so I got these sole things custom made for my feet
    but I just got new shoes, and they have this DNA mold or whatever so it molds to my foot

    Should I use the soles that I got or leave my shoes alone?
    And if I could get the Nike FreeRuns, are they good for Distance running?


  • I have had flat feet all my life. Playing sports and finding the right shoe was never on my side. I met with my Doctor and then went to a very good shoe salesperson. Being I have flat feet the best shoe I have found and to last is adidas, Asics, and New Balance. As far as the Nike 5.0+, I have found a better shoe. It’s called the Merrell True Glove. They run around $100+, but alot better than the Nike’s.

  • In response to Kathie -I had the surgery on my feet to correct them. You can find more info on the Hyprocure website or I have a blog that tracked my recovery I actually didn’t get the hyprocure stent I got a different brand.

    Both feet are fixed and I’m so happy I had the surgery! After years of orthotics and pain :(

  • Hey this site is great.
    My question is is the nike free run range from nike free run 3.0. 5.0, 7.0 and nike free hypertr trainer all equally the same for my serious flat foot. Also like said above does it change my foot shape to be more unnatural?

  • Hi there,

    This has been an interesting read, as i have started getting into running recently but have quite flat feet! i used to have orthodics when i was younger, but grew out of them and discovered later that strengthening your legs helped more than anything! as i got better at running i thought i would buy a more appropriate shoe and bought a fancy pair of nike structure triax. this is what is widely thought to be a great shoe for flat footers. Although they felt nice in the shop, i found them really unatural to run in, really high off the ground, and they hurt my feet and knees? I believ what “Hubert” said above, that you can have flat feet but have trained them to strike naturally….
    my advise for flat footers is incorperate some short distance bearfoot training in your schedual, and incorperate resitance training for your legs, like squats. And dont assume you are a pronator because you might not be!

  • in my opinion most of the stability and motion control shoes are designed for runner who land on their heel first.
    for those runner who has low arch and land on their mid foot to fore foot do they really need to buy the stability / motion control shoes or will they be alright with regular neutral shoes with good mid sole foam?

    thank u

    • Hi Moon. My arches are extremely low – I am completely flat footed. In the years I run in a lot of different kind of running shoes. I did start with Motion Control running shoes and now I enjoy neutral shoes as well, but I also need to say that I know how to listen to my body (ankles, knees, legs) much better than I did in the beginning. So it really depends on you and your running style. This said, for longer runs (15km+) I do prefer the tranquillity of a good stability/motion control shoe, as it’s hard to keep a good running form when you are very tired…

  • As Hubert mentioned, I too was prescribed stability/motion control shoes and orthotics. But, I finally got a smart running shoe guy and after watching me run, said I have a neutral mid-foot strike. So, I’ve been training in flats for 10+ years now. I find motion control shoes too bulky and they hurt my feet now.

  • I have flat feet and normally wear special insoles. Any real advantage to buying a shoe specifically for flat feet?

  • My husband has flat feet and he has to run for his job but he has torn muscles because his shoes were causing over-compensation. I was told that the skeletoes or fivefinger shoes were supposed to be really good. We just got the adidas supernova sequence for him however he has hurt himself running in those shoes to And I am wondering if anyone has tried the skeletoes or fiverfinger shoes?

  • Yes to what Hubert said: but even much stron=ger pint: I have one flat foot and one arch foot; and the flat foot UNDER-pronates severely! -to the point where it wears on the outside of my sole and shoe for the right flat foot. In fact, I have turned that ankle, as a result, some 2 dozen times or more playing sports growing up. This flat footed UNDER-pronation has also caused knee problems in that knee; where there are no wear or knee problems with the othe foot.

    The only time I felt a notable difference and elimination of knee pain, was when a running store clerk gave me Brooks Dyad for flat feet.-NOT OVER-PRONATION- I could feel the difference in the step all the way through the leg in the first few steps in the store. The only thing I could assume, is being an athlete; maybe my foot over compensates to the outside of the foot to make up for it; I dont know. But I would definitely address your foot style, and not merely assume your running or step motion/style! And unfortunately, there are not many shoes specifically addressing UNDER-pronators. Which seems completely moronic; as that seems to be a much more problematic and unnatural motion compared to over-pronating!!

  • Oh… By the way… I am not even a runner! These problems have occured just from the normal course of walking to and fro, and other regular excercise and cardio.

  • hey all….

    i have flat feet only found out because of aknee injury which never got better….i get new insoles every year to wear in my shoes….i would really like to start running again..can i just buy normal shoes and wear the insoles or am i best getting trainers for flat feet? dont want to injure my self.


  • I have really flat feet, literally no arch on my foot what-so-ever. I really need to start running again, so I tried all the motion control shoes and stability shoes that were suggested for my flat feet. Needless to say they are extremely uncomfortable, and they have started to hurt almost my entire lower body because there so clunky and awkward to run in. So I’ve been reading up on this whole “Barefoot” running style and I want to try it out. So my question is what shoe would be best for me and my flat feet? I’ve looked at the Nike Free, Vibram Five Fingers, and the Merrell running shoe lines. Thanks.

    • Peter – honestly – I wouldn’t start with a “barefoot” running shoe. Every person and every foot is different, but unless you already have an extremely efficient running gait I am afraid that a barefoot running shoes would only accentuate the pain and discomfort you are having. A good barefoot running shoe – in my opinion – can be used _in addition_ to a normal, more structured shoe in order to strengthen your muscles – but I woulnd’t jump on it as my only running shoe. Can I ask you what shoes you have tried, so maybe I can understand better what you didn’t like ?

      • I use the Saucony Stability line.

        • Is it a Saucony Stabil CS ? Maybe that’s indeed too stiff for you. Have you tried something in between, maybe a Nike Lunarglide or a Mizuno Wave Nirvana ?

          Pete if you want to try barefoot running, by all means please feel free to do so, but my suggestion would be towards the Nike Free. I have run in Nike Frees for almost six years now (I used to work at Nike when they launched) and I think they are a great compromise between a traditional shoe and a barefoot one.

          Please let me know what you end up deciding!

          Best of luck

  • Hi I’m flat flooted plus I’ve been running Track since Middle School currently on the High School team also so it’s kinda serious that I get some kind of help in techniques to either fix this problem or somewhat ideas where I can work around it because to me personally I feel like it’s a problem for me as OF NOW !


  • I’m a neutral, flat-footed runner. I had two different doctors tell me I needed motion-control shoes after just seeing my flat feet. Trust me, find a good running shoe store and get the gait analysis. Specifically, I had one use a video camera to film my feet from behind while running on a treadmill. He could SHOW me exactly what was going on. There are a few shoes made specifically for neutral-flat runners: I’ve been using New Balance 882 and 883 (new model 840), about to buy Saucony Echelon 2, also, Brooks makes the Dyad 6. All these have a wider last to accomodate the wider footprint due to low/no arch without trying to unnaturally shove an arch into our feet. Bottom line, get the gait analysis and get in the right shoe from the beginning. Best to all!

    • What store did you get your gait analysis at?

      • Lora,
        My gait analysis was done in Virginia Beach at Running Etc on Laskin Rd. Very friendly and helpful to a beginning runner. Once we figured out I am a neutral, flat-footed runner, they brought down 8 different pairs of shoes and worked through a process of elimination to find the best. Now that was customer service!

  • I am an overpronater and am looking for New Balance shoes that will work for me. Isn’t there a “guide” somewhere that decodes the different models and makes it clear which have the most motion control and which have the least? (I am looking for shoes that are somewhere in the middle)

  • I am flatfooted and overpronate and love the stability of my Asics Evolution! However, I feel that I need more padding, as the balls of my feet and my heels get really sore . . . any suggestions???

  • I have flat feet, and have recently gotten over plantar fasciitis, still have some soreness with my posterior tibial tendon. I currently wear traditional running shoes but want to transition into a midfoot strike to avoid future injury and become a more efficient (faster) runner. I wear Brooks adrenaline GTS currently and have custom made orthotics. Any advice is greatly appreciated.

  • I am flat foot and am extremely fond of walking. I am looking for shoes for myself. My age is 57 years, Pls suggest.

  • My almost 14 yr old daughter is VERY petite (about 4’9″) with very small feet — girls’ size 2 1/2. She runs cross country and track, and she has VERY flat feet and is now experiencing pain in her calves. She now trains in a good Saucony shoe that is supposedly good for flat feet, but the trainer feels it’s not enough. The trainer says she should get orthotics. Any thoughts?

  • My right foot is flat and my left foot is normal. How do I choose a good walking shoe. I love to walk and lately I have a real problem with shoes.

    • Hello Melody – walking is different than running. Especially because you have two feet with different arches, I would visit a podiatrist and have insoles reccomended to me.

  • It seems like the motion control/support/stability doesn’t work with my type of flat feet. It’s so weird when I wear my NB890 I dont feel any soreness compared wearing my Brooks Adrenaline GTS12. Somehow the Brooks GTS12 leads to stress fracture after 3 days I run with it :(

  • I just bought the nike free elites, I am very flat footed, I tore tendons in both feet using them for an aggressive run, very first time using them next day could barely walk, so really take it slow whe bying the free”s.. I got some nre shoes needless tto say!

  • Has anyone experimented with shoes for those with flat feet by adding materials that increase the rebound effect that is generated by a normal foot arch?

  • Any recommendations for a barefoot shoe for those with wide, flat feet? I currently run in 10.5 4E Asics GT-21xx, and am having problems finding a pair of barefoot running shoes to accommodate my wide, flat feet. Thanks in advance!

    • I have slightly wide feet also. I like Saucony. They are the only brand that fits me. New Balance also tends to run wide, but they do not have as much cushion as Saucony.

  • I have been running for awhile now and have extremely flat feet. I have always been athletic and am 20 years old. I have run in sports and just in general. But I recently finished the Athens half marathon a few months ago and since than run an average of 8-10 miles a week. I used insoles for awhile and they hurt my feet alot. I recently tried running in the North Face Hedgehog ( but it kills my joints especially my knees. I am not sure if this is a good pain or a bad one and am curious to peoples thoughts on this. I ran the half marathon and do most of my running for the past year and half in these..,-charcoal?preferredSku=8115070065&cm_mmc=cse_froogle-_-%7badtype%7d-_-product-_-8115070065&mr:trackingCode=FB8613AD-E55F-E111-88CA-001B21631C34&mr:referralID=NA&%7Bcopy:s_kwcid%7D=&mr:adType=pla&gclid=CNnIoZfzkrACFQrf4Aod3io6pQ I know there silly looking but they have no arch and are super flat and feel very very comfortable. So I guess my biggest question to all you runners our there is…will it screw me over in the next 15-20 years if I run in shoes that have flat soles and have zero to little arch support? although its more comfortable now will it screw me over in the long run?

    • Yes it will screw you over I am 32 and have been running since HS. I also have very flat feet. Early this year I bought some comfortable running shoes with no arch support. As a result I ruptured my Posterior Tibial Tendon.

      My surgery was on May 17th, I was on crutches for 6 weeks then in a boot for two more. It is now 8-13 and I am just now able to walk with out a noticeable limp. I am still in pain.

      Use inserts, custom if possible. You do not want to have this surgery.

    • Please get your feet looked at by a pro. For this writer to make a blanket recommendation for flat footed people to run barefoot is dangerous.

      I am 32 and have been running since HS. I also have very flat feet. Early this year I bought barefoot running shoes with no arch support. As a result I ruptured my Posterior Tibial Tendon.

      My surgery was on May 17th, I was on crutches for 6 weeks then in a boot for two more. It is now 8-13 and I am just now able to walk with out a noticeable limp. I am still in pain.

      Use inserts, custom if possible. You do not want to have this surgery.

  • hi there,

    i haven’t had the chance to read all the responses, but my question is, if you’re flat-footed can you use a neutral running shoe? i always thought that if you’re flat footed it’s best to use a motion control shoe. i did a running test at local shoe store and the employee suggested i use a neutral/stablility shoe because of my running style/pronation (?)

  • I have flat feet, degenerative arthritis in the big toe officially called hallux limitus that will eventually develop into full-blown hallux rigidus. My podiatrist told me to avoid stability, motion control, extra support, orthotics and everything else having to do with this theory. He (correctly) told me that all of these will just cause me pain…that they basically are trying to re-shape your foot into a position it simply wasn’t meant to achieve. He told me that a shoe with a more neutral footbed and a wider toebox area will be much more comfortable…he correctly asked me if the most comfortable shoe I ever wear was a flip-flop or sandal, and I had to admit that I wear just that 90% of the time. The only problem with running in a more neutral footbed shoe is that I get medial knee pain from the pronation. It seems I have to choose the pain I want to tolerate if I want to be a runner. Stability/support that makes my knees feel better but feels like someone has beat my arch with a rubber mallet…or neutral shoes that feel great on my feet, but leave my knees slowly, but surely developing meniscus tears, MCL problems, and arthritis. My podiatrist wants me to give up running altogether and start biking or better yet (he says) swimming. Sorry, I just don’t get any high biking or swimming like I do with a good run.

  • plz i need a shoe for my flat feet

  • Anyone have any thoughts on Trail Runners for the flat footed.

    I have quite flat feet and can no longer run on concrete at all (tendonitis of big toe, also on top of foot, and inflammation of achilles tendon). I’m quite ok with it though because it drove me to trail run which I truly love, and I have no injuries at all. The foot is working in so many different ways. I can run farther and longer and it’s beautiful and quiet and exciting. However, I’m still using street runners and want to get some proper footwear.

    Trail Runner suggestions for flat footers??

  • I used to run in Brooks Adrenaline and they seemed to be ok for my flat feet but when I had a gait analysis done at a running store they recommended using inserts also. I think the combination was way too much support and I ended up developing foot pain that only went away when I switched to a more neutral shoe. I’m now using Nike Free trainers and have switched to a mid-foot style of running which seems to have made a big difference.

  • I have very flat wide feet and do not pronate. I have run in the saucony grid 4 for quite a while (10 k runs and half marathons are my favorite runs). Saucony has a wide toe box and good cushioning and is a great shoe at a reasonable price. I tried the vibram toe shoes (pretty pricey shoe) and could not get comfortable running in them. The sales clerk who is an avid runner convinced me to try the asics excel 33. I love that shoe! It has the support I need, cushioning that makes me feel like I am running on a cloud and the shoe seems to naturally propel me forward. What a fantastic shoe! Comparing saucony and ASIC, I would say saucony is an overall good shoe but if you are ready to get serious about running and don’t mind spending about 125, give asics a try.

    Happy running!

  • As someone above said, not all flat feet are the same. For years doctors, and meaningful other “advisors”, had me getting shoes with all kinds of arch support. They made my feet/ankles HURT! I then met an orthopedist who looked at my feet and quickly determined that I need NO ARCH or MINIMAL ARCH support as my flat feet are FIXED, not flexible. Meaning no matter how much arch support you put in the shoe my feet will not form an arch no how, no way. This led to additional xrays where the doctor confirmed that the three major bones in my ankles are fuzed and that I am essentially flat footed from the waist down (if I point my toes forward my knees turn it). FYI – I am over 25 years military, so running has long been apart of my daily existance.

  • what shoes do you guys recommend for flat feet with neutral stride?

  • Help – I am severely pronated and need a shoe that will support my arch and has a wide toe box. (the detailing over the tip and sides of the toes makes my 3rd toe puts so much pressure on it that I walk with my toes curled trying to get the pressure off the toe. I do not run – I am barely walking. The podiatrist wants to do a triple archectomy (basically fuse my forefoot) but I am holding off until I simply cannot walk.
    I wore the Asics Gel Kayano 16 and loved them – especially the asymetrical lacing and the wide toe box. The Kayano 17 and 18 do not have the same wide toe box. Can anyone recommend something? I would so appreciate it.

  • Asics 2140 was my “go to shoes”, it had perfect combination of support, weight and stability on top of shoe. it is discontinued and cannot find it anywhere. 2150, 2160 and 2170 model have gone backward in quality, the 2170 has given plantar fasciitis pains after each full marathon run. I am hearing Brooks Adrenaline GTS12 is good option, I am flat footed. help, any advice is appreciated. i run 30miles per week and do about 6-8 full marathons per year. My Asics 2140 never gave me any pains, ever. Thank you

  • Hey there! I’m a semi-professional volleyball player with flat (above the average at least) feet and moderate overpronation.
    I’m 187cm tall and weight around 80kg. I have always played v-ball in running shoes beccause the ones made for v-ball seem to me very heavy and harsh to move fast sidewards and jump high in the court.
    So i used Asics Nimbus for the last 4 seasons but it wasn’t untill now i understood that even though they seemed so smooth and great they’re trully not the ones for my type of feet especially to use in v-ball (my big toe has poked through the soles of the entire Nimbus series! 😛 )…
    I think i need a shoe offering more stability and a wider toe box.
    I’ve heard about Kayano 17 in 2E or 4E edition wich is considered to be better fit for large feet or so..Do you happen to know anything about it?
    I’m off to buy a new pair for the upcoming season and i can’t make up my mind..Do you think i should go with Kayano or 3030 or even Adidas Supernova Sequence or maybe i need to look for the maximum stability ones like Asics Evolution 6 and Foundation 10 (bit of an Asics fan as you can see!)?
    Sorry guys for the huge post i’m just desperate!
    Any suggestion will be greatly appreciated!Thanks!

  • Wow I’ve never seen so many confused people, flat feet doesn’t guarantee over pronation, and high arches doesn’t guarantee rigid gait.. Please have your feet checked by a professional not some website reviewing shoes based on “bells and whistles” be sucked in to marketing at your peril..

  • My left foot arch is medium high and my right foot arch is low. I overpronate moderately with my left foot but hardly at all with my right foot. I weigh 200 llbs and walk briskly rather than run. I’ve just started wearing the Asics Gel-Kayano 18 shoes. They are beautifully comfortable to walk in BUT my non pronating right leg has pain in the knee, thigh, calf, soleus and ankle long after I’ve finished a long walk. I used to wear the Asics 2100 series – and had the same problem…

    Any thoughts? Anyone?

  • I had my implant put to create an arch as mentioned by Kathie above as well, my right foot has a perfect arch but nerve damage around the area where the incision was made, my left foot is still flat with plantar fascitis which is getting better slowly but surely. Would you guys and gals recommend getting the implant out or doing my left foot instead. I have PF on the left and nerve damage but a great arch and no more flat foot pain on my right foot.

    I know this post is about sneakers, but not even sure what sneakers with my feet situation at the moment.


  • I recently started running in Merrell Trail Gloves which are a true minimalist shoe with barely any arch support. It was a slow transition because for the first few weeks my calves and ankles were really sore for a day or two after a run. Now I’m up to running 15+ miles a week comfortably and I no longer pronate as much as before. I realize everyone is different but I don’t think there is much science behind the concept that flat footed or overpronating runners need stability shoes.

  • i’m pretty sure if you have flat feet that getting super arches will hurt you as it hurt me. i’ve been super athletic all life i’m 40. I had no issues with my feet unti lmy mid thirties to be exact 35. It all started with an achilles tear that took a long time to heal. i didn’t even know it was torn. I tried to stretch it and return to the court for some more b-ball. but i wa unaware of why it was sore. too make a long story short i was ignorant to injury. like i said it took about a year to heal. Later on i got plangter fasciatis, for a short period. After the past decade i have trils and errors with figuring out what was too much arch suppert or too little. If you have too much arch support it will hurt the tendon on the outside part of knee, Similarilary, too little or no arch will eventually make the inside tendon of one or both knessd hurt. i’ve tried orthotics from a digital machine from costco, At first they felt great and alievated the pain in my feet. But then after a month or so i devolped pain in my knees. so, somehow i tried an ascic shoe from the thrift stor, gel kayano 16. they were great but wore out. then i tried a pair of neutral arc ascics – i think they qere 2015 or something like that. Ive tried newton, nike free, pre fontane zooms, Out of those the nike pre fontane zooms felt great but only for a couple weeks – not enough arch support for doing errands or standing on concrete for longer than an hour. but great for a quick run. Basically, the asics gel kayano were super comfy and lasted me about six months. i had no issues with my knees, feet, anlkes or hips while wearingthese. Problem is they 150.00, i’ve been waiting for a pair to show up at the thrift. in the mean time, i’ve been trying all kinds of nike, new balance, asic running shoes. i;m not really a huge runner but i run trsils dirt mainly but run cement steps, skateboard,and try to keep on my feety to keep them strong. that is important but mostly, i think it is important to realize your problem and try diferent shoes. it depends on what my activity may be but i like to where cushy stablization new balance or ascic while doing my typical day. they seem to provide justn enough arch support thst i need to mainly stand in place or walking slowly on concrete.. But i like to get out of them and throw on some nike frees for a 4-5 mile trail run, i like to walk alot so i’ve found different shoes come into play to keep my feet healthy and strong. Who knows, i’ve done the barefoot in sand and be careful not to over do it or you will have very sore feet. that goes in anything especcially if you are new to running again and high impact activities. the days of wearing skateboard shoes all day ended for me ten years ago. i put them on when i skate but that’s it. my advice comes from my own experiences, but all in all eat healthy, walk 5miles a day or run. stretch when u r warm after the blood is flowing, stretching works miracles. Keep strong and no matter what investigate your feet issues sooner than later.

  • I have fallen arches, run about 30 miles per week and Newton stability trainers have saved my knees.

  • I also have flat feet, all my life, with pain all my life. I’ve heard that a more natural run would help, but does that mean to having my feet hurt as much as they did when I was young? They compared barefoot running to how we ran as kids before we were told to wear more structured arch support shoes. I am more comfortable with some support (doing the dishes barefoot hurts my feet). My problem? I’m not rich.
    I doubt I could afford a specialist visit, and the shoes recommended are all $100+. $100+ would be alright if I knew I would use it, but just for a try? I don’t think so… It seems I have to settle with pain because there is no less expensive option.

    • Hi Mercedes, thanks for stopping by !

      You don’t need to spend much to find a great running shoe. Try visiting Kelly’s Running Warehouse. You can always find previous versions of new shoes for a much discounted price.

  • I am very surprised that the author would recommend barefoot vibram shoes for people with flat feet who overpronate….people with over pronation should stay clear of these shoes….when I first got into fitness I was using a pair and it made my pronation so much worse than be fore I started wearing them….I now only wear motion control/stability shoes such as the brooks Ariel and my joints no longer hurt me… are asking for a world of problems down the road if you use those barefoot shoes.

  • Ive read or looked over the entire discussion.

    Flat feet dont = stability or motion control.

    Though I hear the upper lines of running shoes suit yall best, especally people with ssymetric feet. Yall need. those maximim support shoes.

    Much of what chad says is true, and Ive had a story much like his, though better grammar.
    I have a flexibly flat foot with a fairly neutral gait, and have made the most of my asics gt-2160’s…wearing them out on the outter edge of the sole more so….course those are mild stability shoes.

    unlike most commentors here with flat feet —-mine are slightly narrow—-…though i enjoyed the 2160 and its medium fit throughout…I FOUND THE KAYANO 17S TO BE HORRIBLE….thinking i needed stability previously…these were even more for overpronators. and those with a WIDER forefoot.. so much so i thought they should have been labeled wide out of the box. and clunky stepping…they were altogether too clunky and roomy IMO. A bigger guy, I had them when i was 215..6’3 and preferred the less bulky shoes.

    Ive since ordered the ds-trainer 17 and some other neutral shoes..mizuno..brooks launch…brooks sporting environmentalism with their shoes/vision. I liked the trainers fit so far…hard but good ride havent ran in them yet, theyre more narrow and slightly over neutral. should be my last..looking to try brooks..

    You guys, they make the brooks dyad for flat/neutral i believe…asics landreth i believe or what next year will be called oracle….i heard new balance has shoe for such audience as well…but i RECOMMEND FOLKS TRY BROOKS…whom are environmentally conscious with forward technologies…asics has no plans/solution for that currently as i understand. dinosaurs yall. maybe mizuno gets on board…its their choice but its time to stop buying shoes like this….one of those cold weather companies is on board with most of their apparel/shoes. just get off nike, rhey make garbage basically.

    Being a heel striker and believer in cushioning….i recommend folks with feet problems/flat try the trance or adrenaline…shoes marked with semi-soft and building up to firmer rides later down the road….such as minimalists.

    Im looking forward to trying out these offerings…ive been running in stability shoes and though the 2160 have served me well…theyre getting worn out and im getting a sign…..notably my right upper shin on the outter side where the calf joins..basically below and beside knee. this is my lengthier leg or whatever the hells going on there…wearing an extra sole usually compensated for me.

  • Guys/gals with asymmetrical feet and flat footers, check out runningwarehouse. They provide upfront list of weather each shoe is a soft or firm ride, and split shoes into different categories…..

    I dont know why other online running retailers dont preface with such vital info but its incredibly useful for quick sorting/browsing.

    Folks with chronic foot pains get the maximum cushioning from any real running brands. Of course try brooks.

  • Also try each running brand website’s shoe fit tool….mizuno has the most advanced one, asics worst IMO, but brooks has the most simply effective one….seriously they will tell you what shoe to get…especially if you dont know your running pattern..try mizunos at least for an idea, then go buy an environmental shoe with such as brooks.

  • I just wanted to say thanks to all who have contributed to this excellent thread. I have been severely flat footed all of my life. It ruined any sports during high school and the ensuing pain prevented me from keep a healthier lifestyle. I have recently began to seek out a better Shoe. For the longest time, I wore Merrell’s hiking and trail running shoes. They fit the best for me, but like all good things; it did not last. The shoes aren’t the quality support that they used to be and have doubled in price over the past 6 to 7 years. I suspect the company was sold sometime ago.

    I am a Chef by trade and it requires a lot of standing, walking, and occasionally some running as well. I wore Birkenstock Clogs at work, and the mold to your foot footbed is no longer common in their clogs. A special order from Europe for about 80$ will get you the footbeds, but I am thinking of just changing up the shoe.

    I have recently sought out a new shoe and have stumbled upon this great posting thread. I have spent countless hours going to this shoe store and that to find shoes to try on. I was about to just look something up on line and pray that it fit right.

    I had seen a very bad podiatrist when playing sports in high school, and he made things worse. I am not saying that all podiatrists are bad. He just made molds of my feet, and I purchased an (expensive) insert from him that caused a stress fracture six months later.

    I have recently vowed to get in better shape and made the decision to do something about my support structure. I have a lot f resulting knee, hip, lower & upper back pain, and some shoulder pain as well. I live in an area where specialty running shoe stores are not common. I will be going tomorrow for a gait analysis and a very extensive fitting at a diamond in the rough specialty store about 40 miles away. I pray that I can find something worth the effort and price tag.

    Long story even longer, This thread has helped me get the information I needed to find a place like this, and know what the products are & what they are supposed to do. Thanks All!!!

  • I have low arch/flat feet i’m 35 yrs old man and have arthritis.
    I have been wearing nike air max (slip on type sneakers) and they are very comfortable but 3 yrs old so i want to change them.I’m from india and we have brands like nike,adidas and reabok available here.I wentto the nike store today and the salesman made me wear nike lunarswift 4 .Now he claimed these shoes will help me with my support but within 5 min of wearing them my righ knee started to pain and he said that my muscles needed to adjust to the shoe.Is this right ?these are expensive shoes and i dont want to damage my knees further by wearing the wrong shoe i’m looking for advice should i buy lunarswift 4 or buy a slightly more expensive new pair of nike air max shoes what should i do ?

    • Hello there! More expensive does not always mean better shoe! It needs to be the right shoe for you! If you have access to Asics shoes, try the new GT-2000

      • i dont have access to those shoes only nike rebok and adidas are available here can you suggest me shoes from any of these brands

        • Hi Divya Bhatia…..

          I really don’t know where u reside in India. But yes …Asics shoes are available at Reliance Footprints and at Planet Sports in major cities across the country.

          You can try on the internet for the store nearest to your place.

          Hope this is helpful to u …



  • is arch support really needed in shoes?the guy at the store said that if i used shoes with arch support it would help my artiritis and in old age i will have much less pain , as opposed to wearing shoes without arch support.

  • Hi there,

    I’m 38 years old, female and planning on running a 7 km marathon in march. I’m a bit confused as to the sort of shoes I should get as I’m flat footed i.e. very low arch and 1 foot is larger than the other…At the moment I’m using a pair of Asics running shoes which I bought taking into account my larger foot size and I use 2 socks on my smaller foot to make the shoe fit. However, it’s not very comfortable and I was hoping you may have a remedy. Thank you

  • I am 55 years old, admittedly overweight, and a teacher. I have had problem feet all my life: narrow, hyper-flexible feet, pronating ankles, and fallen arches. I now also have arthritis in my ankles and some of my toe joints. I have worn custom orthotics for many years (about 20) and I find that I must have suportive shoes. I like the Saucony pro grid omni line. I remove the insole that comes with the shoes and put in my own orthotics. Take care of your feet! If your feet are right, your body is right.

  • Hi! I have been running on treadmill using Nike Zoom Vomeros for a long time (I used to wear Gel Nombus). I have been suffering with ankle pain (I thought it was a sprain) for over a month until recently a podiatrist told me i have very flat feet. After doing copious amounts of research and reading reviews on runnnig guru, amazon, road runner etc i purchased the gel kayano 19 (since i read here i dont neccessary need ‘motion control’ shoes) and the nike triax (as recommended by Ruggero). I gave Kayano 19 a shot WITH my Abeo orthotics (5 miles sunday, and 20 mins yesterday) and now my foot in totally swollen! Compared to triax these have NO ARCH support (my arches feel like they will fall)and compared to vomeros they are not as cushioned. I did not try running in triax yet – i want to return them b/c i THOUGHT i can use spenco walker running orthotic in my vomeros? They were not as cushioned as I expected. Ruggero, what are your thoughts on using an orthotic (abeo or spenco, though spencos are HARD) in Vomeros? Any other shoe to recommend? What about the Asics Gel Forte (I do not see that on here?) Kayano 19′s just set my recovery back 2 weeks – my foot is as swollen as before i was diagnosed with flat feet and tendonitis! I would reallllllllllllly appreciate a recommendation for a HIGHLY CUSHIONED shoe (hence i try nikes and asics only…i dont find brooks/new balance as comfy) where I can get the stability I need (my ankle rolls inward according to the test i did at the store) and i can use them either with or without orthotic. I am confused by whether i even need orthotics in all shoes? PLEASE HELP!

  • Hi! I have been running on treadmill using Nike Zoom Vomeros for a long time (I used to wear Gel Nimbus). I have been suffering with what I THOUGHT was a sprain almost 2 months until recently a podiatrist told me i have very flat feet. After doing copious amounts of research and reading reviews on runnnig guru, amazon, road runner etc i purchased the gel kayano 19 (since i read here i dont neccessary need ‘motion control’ shoes) and the nike zoom triax (as recommended by Ruggero). I wanted the Asics Evolution but they are sold out everywhere in my size…I gave Kayano 19 a shot WITH my Abeo orthotics (5 miles sunday, and 20 mins yesterday) and now my foot in totally swollen! Compared to triax these have NO ARCH support (my arches feel like they will fall)and compared to vomeros they are not as cushioned. I did not try running in triax yet – i want to return them b/c i THOUGHT i can use spenco walker running orthotic in my vomeros? They were not as cushioned as I expected. Ruggero, what are your thoughts on using an orthotic (abeo or spenco, though spencos are HARD) in Vomeros? Any other shoe to recommend? What about the Asics Gel Forte (I do not see that on here?) Kayano 19′s just set my recovery back 2 weeks – my foot is as swollen as before i was diagnosed with flat feet and tendonitis! I would reallllllllllllly appreciate a recommendation for a HIGHLY CUSHIONED shoe (hence i try nikes and asics only…i dont find brooks/new balance as comfy) where I can get the stability I need (my ankle rolls inward according to the test i did at the store) and i can use them either with or without orthotic. I am confused by whether i even need orthotics in all shoes? PLEASE HELP!

  • I recently started running to lose weight and to get in shape for a test with a police department. Ive beeb running once or twice a day no more than 1.5 miles. Ive never liked running because it never felt comfortable to me. Now that istarted i noticed i was bruising on my shins and the muscles in my lower legs get tight and stiff quickly. I believe i have flat feet based on the research i have done. I have asic gels but apparently theyre not cutting it. Do you think the brooks gts13 would be a good fit for me? Also , i know for a fact ihave not mastered the proper “mechanics” or foot placement with my running. Please help! !

  • Hi, I’m new to running and recently i ran my first 10k, I have a problem that every I run like in the first 5 mins of running I experience severe pain in the shins and they get better if I stopped for a few mins and I’m able to run thru it(but still hurts like hell). I have flat feet and I i’m willing to try barefoot running to see if I can avoid the pain. I want to know if anyone with experience with shin splints has been able to overcome it using Nike Free Run or should I go with Vibram Five Fingers KSO.

    • I had shin splints when I first began running.
      The problem was warmup; I didnt do any.
      As long as I do stretching, especially of the calf muscles, there has been no further shin splints.
      To stretch the calves I lean against a fence or wall with arms extended to the fence & one leg extended backwards. Then I increase the stretch in the calf muscle and hold for about 30 seconds, and it really does stretch. I can feel it stretching.
      I do this a couple of times on alternate legs, then I am right to run.
      There are other stretches for other leg muscles. You can do these too. Never ever run without doing stretching exercises first.

  • This was quite helpful, I’m going to print this out as a reference. I’m trying to get back into running but severe shin splints are limiting me breaking through the initial barrier. I have an older model Saucony which were the best I found for my feet but they won’t last too long if run in regularly. Time to look for a replacement.

  • Hello, I have enjoyed reading this thread. I am looking for information to help my situation. I am a 45 yr old female. I just finished my 4th half marathon. I have only been a runner for the past 2 and half years. I have really flat feet and I believe my left foot turns in like pigeon-toe when I run. In my last two half marathons, when I get into mile 9 or 10, which is usually about 1:45 or so….. I will get either cramps (starting on the left leg) or either feet cramps (starting on the left foot) I am thinking the left side is coming from the pigeon toe that I do. I know this part from going to a speciality running store last year and getting on their treadmill and the guy watching me and sizing me up for shoes. In the past, I was running in Stability Shoes (Brooks Adrenaline 12-13) based on what they told me at the running store. But after a year of that, I started to feel STUMPS in my feet after only 30 min of running. My 2nd Half was that way the entire time… it was awful. SO I immediately came back home and went back to the running store after doing some research about having TOO much Stability could not maybe be good. I went with the Mizuno Wave Precision. I immediately could tell a difference I loved the Cushion and the toe box was big for my feet to move around. However, now I am wondering after the last two races I have done, I have limped to the finish line from lower calf cramps or feet bothering me. The funny thing is it does NOT HAPPEN on my training runs at home. I can make it about 10-11 miles for several weeks in a row. Maybe when I am in a race I am just so exhausted from the “MORE Intensity” – I am asking for advice as to why this is happening….. Maybe I need to go back to a more Stability Shoes, but I did not like the feel on the bottom of them being so hard. I had only worn Brooks – maybe I should try Mizuno since I have liked these so good. I love these shoes for training…. they are wonderful. But I am thinking for my next half , I need to make a change. Nike Free maybe to strengthen. OH– I also had a surgery several years ago on the LEFT Big toe to straighten it out …. may be another cause. – I truly love to run. I don’t want to stop doing long distance, but I am tired of working and doing so WELL IN TRAINING to get to the race and then at the END I cannot make it. Very aggravating. I have NO KNEE pain, NO Hip Pain. Just soreness in my feet and calves. PLEASE ANY ADVICE. – Thank you

  • I really hope someone can help me, I don’t know what shoes to get, or whether to just get some innersoles. My left foot causes me a lot of grief, when I exercise, either walking, stretches or running (which I cant do often because of this) I get this REALLY bad hot pain in the arch of my foot, I’ve not been to a doctor or anything but I presume its the muscles in my arch tearing and since it keeps returning I guess I’m not giving it time to heal? I’m currently running about 3 times a week, around 3 to 5k in total a week (depends how much my foot is playing up) I run on a treadmill atm and I always warm up. I’m running in a super cheap pair of trainers, not even sure if they’re running shoes. I currently have tissue stuffed under the innersole to help support my arch, I dont know if its helping or not. I know they are probably harming my feet everytime I run in them so I desperately need advice on what to get, I have been looking at, Nike Lunaswift +4, Nike Free 3.0 V4 and V5, I really cant spend more than £70 in total, if its cheaper shoes and innersoles or a more expensive shoe. {lease someone who knows about this stuff, help me! :(

  • I love to run but also have quite flat feet. I’m also a fairly big person 6’2″ and 190 plus. Running longer distances 20+ km has been challenging no doubt for many reasons. Consequently, I alternate between running and cycling. Cycling is easier on the knees and ankles. Whether it’s running, cycling, or whatever, we should be listening to bodies and stop when we are damaging our bodies. If you find running is causing pain mix it up a bit. Sorry if this is off topic.

  • Hi, having read through all the comments I was wondering if anyone has the problem just walking?….I have Fybromyalgia and a few other muscualar/bone problems, I am also pretty flat footed, when I walk I get very sore heels and arches and it travels up my shins so Im in extreme pain with it and it causes me to stumble and trip etc as I struggle to lift my foot properly…this is mostly in the left foot..can anyone recommend a pair of support shoes, I was told to get New Balance running shoes (even although I don’t run) as they have cushioned heel and arch support….please can someone help me I cant even walk the dog without being in agony :(

    Any comments welcome

  • I have very flat feet and for the first time in many many years I able to run pain free, no shin splints, no blistering where my “arch” should be. I highly recommend the Saucony Hurricane 14. I have ordered my second pair recently. I never had problems with them even from the very first run.

  • Hello there, i have flat feet, not sure about the pronation situation, i love running, i just finished my first marathon few months ago, towards the end of the marathon my feet were very sore. I have recently bought the asics gt 2000, ran in them today for the first time. My arch hurt a lot from the medial support, so i was wondering may be i got the wrong pair of shoes, any suggestions, im living in cairo and there arent any sport shops which will do a gait analysis for you. I will appreciate your help.

  • Hello arch lovers,

    INTERESTINGLY, i wore custome made insoles for about 2 years which did wonders for my back and legs and made my posture overall better. BUT all this was at the expense of my calf muscles because wearing these insoles corrected my posture by working my calves. I ended up with repetetive calf strain for about 2 years. After alot of massage It’s almost gone now but everytime I wear insoles it starts to come back again.

    To summarise If your arches are only a bit low would only wear insoles for a while because it will help strengthen your leg muscles and your arches will improve BUT look to take them off after 2 years or so because they’re not natural.

    However what to do next ? I’m still working on that ?

  • very nice article, thank you guys, now i know how to choose a good and perfect running shoes.
    keep it up

  • I have been running very comfortably ever since I did the 3 tests on my running shoes before buying them. you need to check for the arch support and make sure there is stability and motion control. you can read a bit more at Happyrunningfeet dot com. happy running!

  • im in the army and I have extremely flat feet a fee months ago I suffered from terrible shin splints and near stress fractures frim running the wrong shoe ive been going to physical therapy 3 times a week for 3 months and will be coming off my profile soon we train everyday and run 3-4 times a week sometimes 10 miles the doctor said I need to buy a new running shoe what do you recomend I run so that I dont come across this injury again

  • With the Nike triax do you run with professional orthotics or without and jut use the support that the shoe comes with.

  • Flat feet do not mean you overpronate. It means……you have flat feet.

    You reference “wet test.” So, how you stand indicates how you run? Get with the times….your site is perpetuating ancient retail running store misinformation that is not based on science and evidence.

  • Is Nike Free Run 3.0 Flyknit helps with flat feet? And will it fit the shape of flat feet?
    And how about Nike Flyknit Racer? Is it okay with marathon?

  • Hey ppl.. I’m a flat footed runner too, but havent really put much thought into choosing the right shoe for runs and have managed with whatever I had.. Since a few days, I’ve been doing a lot of research on choosing the right shoe!!.. Till as of now, I was never aware that flat footed ppl required a certain type of running shoe.. I’m pretty keen on Nike, mainly the Nike Free series and also the Nike AIR Zoom Pegasus 31.. Can u guys please help me out, are these the right shoes for flat footed runners??.. And can someone educate me on what exactly over pronating means??.. Thanx

  • I’m trying to help my mom out who has polio. She walks with a limp because her right leg is longer than her left leg. She has a lot of muscle atrophy in her left leg from the polio she had. What kind of shoes would you suggest to get her able to run

  • The far better shoemakers will incorporate some kind of arc assistance.
    That gradually had worse over the following week and I could not go for all without a plunging ache.
    An enormous many thanks heads out to all the terrific artists who put these evacuate for social usage.

  • Just bought Nike Lunarglides & OMGOODNESS I LOVE THEM!!! First run was 6 miles. Most comfortable shoe my flat ole feet have ever worn! Thank you, thank you, thank you!

  • I bought Asics GT-2000 2 after read this article.I think this is most comfortable shoe

  • Hi guys this thread has been the best practical research for flat footed people.
    I am a 5.10 98 Kg male 43years
    .i am a practising orthodontist who because of his excess weight and work posture underwent surgery last year for ruptured disc in the lower back.
    Have flat and wide feet UK size 11 though a size 12 is what fits and seems comfortable.
    Cause of my surgery need shoes that absorb shock and provide maximum cushioning.
    Have always had adidas and they seemed comfortable too but lately my feet have started hurting and my back also becomes sore post a brisk 5-6 km walk.
    Read a lot about Asics shoes.
    I stay in Delhi and do have access to most
    brands like nike reebok adidas asics etc.
    If you could recommend a good shoe that doesn’t transfer the jerks to my lower back while walking and provide cushioning comfort too.
    Sorry for bothering all you serious and avid runners with my post.

  • I have found low-profile and barefoot shoes to work best with my low arches. I think that all low arches should not be treated the same way. I have very strong flexible feet, no troubles dancing on my tip-toes or stretching. My overall size is fairly petite, my ankles are small, so shoes with lots of support have too much weight and damage my ankles. I like merrell barefoot collection. Lowest profile with vibram for shock works best for me. My advice: take into consideration all factors (your weight, overall build, structure of your legs and ankles, ect.) before shoving your precious feet into something prescribed which may only damage them.

  • Hello guys. I have the flat foot problem like most of you. I was walking over 2 km.s (or standing more than 15 minutes), I was suffering too much pain. Two weeks ago I tried Asics Gel-Foundation 11, Gel-Kayano 21, Gel-Fortitude 6 and GT-2000. I really felt comfortable in GF 11 and bought a pair. Their cushioning system is sufficient and 2E width is an advantage compared to the others. I advice GF 11 without saying “it’s the best” because I want to try Mizuno Wave Alchemy/Paradox, Brooks Beast/Addiction, New Balance 1340/1540 and Nike Lunarglide.

  • My wife, aged about 63 years, is having problems including deformity in left ankle due to flat foot. She uses sports shoes after adding inner arch soles. Doctor had advised medial shoes. various improvisation as advised have not yielded satisfactory results. I think dual density stability shoes with inner ach sole may be useful. How and where can I get such shoes.

    Contact No. +91 9212704798

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