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.
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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
- Summer 2009 Best Running Shoes for Flat Feet
Click on the name of a shoe to read the full 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 Structure Triax +12. This shoe combines a great support with a lightweight feeling. (UPDATE 2010: Nike Zoom Structure Triax+ 13)
- Brooks Adrenaline GTS 9. One of the most supportive stability shoes in the market.
- New Balance 1224. Combining upper and sole unit technologies, New Balance created a shoe that is very supportive and a favourite by many runners with flat feet.
- Mizuno Wave Inspire 5. The perfect balance of lightweight and support. One of the editors of Running Shoes Guru is a 200 lbs runner with extremely flat feet – and the Inspire is his shoe of choice.
(UPDATE 2010: Mizuno Wave Inspire 6) - Reebok Trinity KFS III. Although not full of frills like some of the competition, the Trinity is a very sturdy running shoe with a wide fit, that many flat feet runners like.
Motion Control Running Shoes
Motion Control running shoes adopt the same solutions as Stability shoes, plus special sole unit/upper construction in order to lock your foot in position and support it throughout the ride.
TIP: many motion control running shoes have a raised arch of a hard material. It is designed to put your arch in the right position. But not all runners like it: if when you try the shoe on you can feel it during a simple walk, you will definitely feel it (and hate it) during your runs.
- Brooks Beast 10. If you tried everything and nothing worked, try the Beast.
- Saucony Progrid Stabil CS. While many Motion Control shoes feel unnaturally stiff, Saucony delivered a flexible yet supportive trainer that just feels good.
- Asics Evolution 4. Asics made sure they built a very comfortable Motion Control shoe.
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 5.0. 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.
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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!
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.
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 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.
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