Home Guides Best Running Shoes for Flat Feet
Updated: October 16th, 2023
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FOR EVERYONE

FOR EVERYONE

FOR EVERYONE

Saucony Guide 16

Saucony Guide 16
The redesigned Saucony Guide 16 is an exceptional everyday moderate stability trainer at a moderate price.
The redesigned Saucony Guide 16 is an exceptional everyday moderate stability trainer at a moderate price. Read full review
TJ Jones
Road and trail runner, stability shoes expert.

HEAVY RUNNERS

HEAVY RUNNERS

HEAVY RUNNERS

Asics Gel Kayano 30

Asics Gel Kayano 30
The Kayano is completely updated in this version and it's one of my favorite shoes of the year!
The Kayano is completely updated in this version and it's one of my favorite shoes of the year! Read full review
TJ Jones
Road and trail runner, stability shoes expert.

MOST VERSATILE

MOST VERSATILE

MOST VERSATILE

Brooks Adrenaline GTS 23

Brooks Adrenaline GTS 23
The Adrenaline offers a supportive yet springy ride as all design components work together to cup the heal with a gentle hug and provide support.
The Adrenaline offers a supportive yet springy ride as all design components work together to cup the heal with a gentle hug and provide support. Read full review
TJ Jones
Road and trail runner, stability shoes expert.

LIGHTWEIGHT

LIGHTWEIGHT

LIGHTWEIGHT

Saucony Kinvara Pro

Saucony Kinvara Pro
Lightweight package to support faster miles!
Lightweight package to support faster miles! Read full review
Brandon Law
Marathon Runner and Shoe Expert

BEST VALUE

BEST VALUE

BEST VALUE

Asics ASICS GT 1000 12

Asics ASICS GT 1000 12
The GT 1000 version 12 is a premium shoe at an affordable price.
The GT 1000 version 12 is a premium shoe at an affordable price. Read full review
TJ Jones
Road and trail runner, stability shoes expert.

Let me start with the good news: if you have flat feet you can still be a very successful runner.

You can manage to run injury free for a long time if you put the right attention to your training, your warning signs and your footwear.

Running Shoes for Flat Feet

Here’s an overview of the shoes we recommend. Continue reading for an overview of the anatomy of flat feet, what are the potential issues with running and what shoe companies have done to address these issues.

First choice
Weight
9.5 oz.
Drop
8 mm.
Category
Stability
Reasons to buy
  • Comfort
  • Traditional Stability
  • Versatility
“The Saucony Guide 16 is truly an everyday stability trainer. This edition comes with small tweaks to the big changes they made last year. Its classic approach delivers a comfortable and stable ride every time. ”
TJ Jones
Road and trail runner, stability shoes expert.
Read the full review of Guide 16
or buy them here: Men / Women
Also consider
Weight
10.7 oz.
Drop
10 mm.
Category
Stability
Reasons to buy
  • 4d Guidance System
  • Completely Rebuilt
  • Adaptive Stablity
“The ASICS Kayano 30 is a top-tier stability trainer. Drawing inspiration from other ASICS offerings the Kayano has been completely rebuilt for its 30th edition. The result is an adaptable and stable shoe that provides comfort mile after mile. This overhaul continues Kayano’s run as one of the leaders of the stability field. ”
TJ Jones
Road and trail runner, stability shoes expert.
Read the full review of Gel Kayano 30
or buy them here: Men / Women
Also consider
Weight
10.1 oz.
Drop
12 mm.
Category
Stability
Reasons to buy
  • GuideRail System
  • Comfort
  • Adaptive Stability
  • Durability
“The Adrenaline 23 is a reliable stability trainer. Brooks continues to take the formula that works and tweaks it slightly to improve its stable and comfortable ride. These small changes continue to keep the Brooks Adrenaline as one of the leaders of the stability pack. ”
TJ Jones
Road and trail runner, stability shoes expert.
Read the full review of Adrenaline GTS 23
or buy them here: Men / Women
Also consider
Weight
8.4 oz.
Drop
8 mm.
Category
Lightweight
Reasons to buy
  • Stiff ride, similar to the Saucony racers
  • Stable ride for such a thick midsole
  • Energy-saving forefoot rocker
  • Comfortable upper
  • Highly cushioned
“The Kinvara Pro is an exciting new, stiff speed trainer with a carbon plate. It performs well at a variety of paces due to its stable ride and its snappy forefoot. It’s a great training companion for the Endorphin Pro and Elite if you want a similar ride at a cheaper price point. While it doesn’t have as much bounce or energy return as other speed trainers, it still has a fast, propulsive ride. ”
Brandon Law
Marathon Runner and Shoe Expert
Read the full review of Kinvara Pro
or buy them here: Men / Women
Also consider
Weight
9.5 oz.
Drop
8 mm.
Category
Stability
Reasons to buy
  • Comfortable
  • Stable Ride
  • Built for miles
“The GT-1000 is a stability trainer that doesn’t break the bank. It provides a comfortable ride built for hundreds of miles. Unfortunately, there are a few aspects that hold this trainer back from being the best budget friendly stability trainer. ”
TJ Jones
Road and trail runner, stability shoes expert.
Read the full review of ASICS GT 1000 12
or buy them here: Men / Women
Also consider
Weight
10.9 oz.
Drop
6 mm.
Category
Stability
Reasons to buy
  • Wide, plush base
  • Comfortable, secure fit
  • Large heel loop
  • More accommodating toe box
  • Lighter than previous
“The HOKA ONE ONE Gaviota 5 offers top comfort and support, with an ultra-wide base and one of the brand’s highest stack heights, yet has dropped almost an ounce from previous models. This latest Gaviota offers an enhanced stability, accommodating fit, comfort, lower weight, and a more smooth transition through the footplant over the past two models. ”
Kristin Lassen
Experienced Runner and Stability Shoe Expert
Read the full review of HOKA Gaviota 5
or buy them here: Men / Women
Also consider
Weight
9.6 oz.
Drop
10 mm.
Category
Stability
Reasons to buy
  • Buoyant midsole, smooth transition
  • Breathable, cleanable, comfortable upper
  • Tongue is thin yet dense (at the top) for protection
  • Stability by wide heel, dual heel counter, midsole bevel
  • Superb heel loop to aid entry
“The PUMA ForeverRun Nitro is a joy to run in: the perfect combination of softness, spring and support in the sole and a comfortable feel, particularly underfoot and around a generously padded heel. This is a top option for daily training, short or long.”
Kristin Lassen
Experienced Runner and Stability Shoe Expert
Read the full review of ForeverRun Nitro
or buy them here: Men / Women
Also consider
Weight
8.3 oz.
Drop
10 mm.
Category
Stability
Reasons to buy
  • Smooth ride
  • Comfortably-snug fit
  • Light & Breathable
  • Sleek, revamped look with enhanced function
  • Reasonable price
“The Brooks Launch GTS 10 continues to be a lightweight, supportive shoe with a fast feel with few changes in ride from the last model; most upper modifications enhance look and function. The medium-high levels of cushion, stability, and durability make it a wise buy for the price.”
Kristin Lassen
Experienced Runner and Stability Shoe Expert
Read the full review of Launch GTS 10
or buy them here: Men / Women

Flat Foot: What is it

The arch of the foot is formed by the tarsal and metatarsal bones and strengthened by ligaments and tendons. This 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.

What causes flat feet and what can you do about it?

  • Genetics
  • Weak arches
  • Injuries
  • Rheumatoid arthritis
  • Dysfunction, rupturing, or damage to the posterior tibial tendon
  • Nervous system or muscular diseases

Collapsed arches causes flat feet and happens because of muscle weakness. This can be helped, but your feet might need arch support until they get stronger.

If you have flat feet due to muscle weakness, there are some simple stretches and exercises you can do at home to help strengthen the muscles in your feet.

  • Tennis Ball Rolls
    Put a tennis ball under one foot, sit straight up, and roll the ball under the arch of your foot for two to three minutes. Repeat on the opposite foot.

  • Heel Raises
    Stand and lift your heels as high as you can using a chair or wall for balance. Hold the position for five seconds then lower heels back down to the floor.
    Do two to three sets of 15-20 raises.

  • Tower Curls
    Sit with a towel under one foot and scrunch the towel up with your toes. Make sure to keep the mall of your foot on the floor.
    Do two to three sets of 15-20 towel curls.

  • Toe Yoga
    Lift your big toe up while pressing the others down and hold for five seconds. Then life your four toes up while holding your big toe down and hold for five seconds. Repeat on other foot.

Those with anatomically flat feet have more stress on knees which lead to knee problems. The reason for this is flat feet can cause misalignment of the lower body causing the shin and thigh bones to twist inwards.

While there is no cure for being born with flat feet, stretching and exercising regularly can help prevent injuries.

Put in 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.

Some common injuries from overpronation include:

  • Low back pain
  • Shin Splints
  • Bunions
  • Knee pain
  • Plantar Fasciitis
  • Achilles Tendonitis
  • Hip pain

Look for shoes that have a straight “last”, which determines the shape of the shoe. A straight last are designed to be motion control shoes and will provide you with stability.

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 shoe 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.

running shoes flat feet

Stability post in the New Balance 860 (in dark grey).

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).

Do I necessarily need a stability/motion control shoe?

In the past 5 years, the conventional model of “neutral > stability > motion control” has been put into question by a series of scientific tests and currents such as barefoot running and minimalism.

No, you don’t necessarily need a stability or motion control shoe if you have flat feet. Some flat footed runners thrive in neutral shoes, but my experience is that this is the minority. I would advise runners to start in a stability shoe and only later experiment with a neutral shoe. Remember, flat feet is only one of your unique characteristics. What works for you might not work for someone else and vice-versa.

Tips for running with flat feet

Purchasing the right shoes is the best way to go.

Next to wearing the right shoes, you need to remember to replace them before they wear out and the midsole breaks down. Once the midsole wears out, you will not receive the same about of stability and you could end up overpronating. In turn, this can cause injuries and pain. A good idea is to replace your running shoes every 300 to 500 miles.

If you still experience pain after wearing the right shoes, consider custom orthotics. See a local podiatrist who will assess your feet and set you up with custom inserts if needed. Custom orthotics are specifically designed to the specifications of your feet and provide you with stability.

Running on pavement regularly can make your feet hurt. If that is the case for you, consider switching up terrain. Try running on something softer like grass or well-groomed trains. Tracks are also a good idea because the surface is forgiving and you can usually find one locally.

Stretching is important as it keeps you flexible and strong. Make sure to warm up and cool down before you run to help keep injuries away. Furthermore, stretching and exercising on a regular basis can help decrease pain due to flat feet.

Are you still in pain? Do your feet hurt for days after your runs? If this is the case, see your doctor. In addition, rest days are important as they help your body heal.

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