How to Choose the Right Running Shoes for Flat Feet: A Podiatrist’s Complete Guide

If you have flat feet and enjoy running, you may have experienced foot fatigue, shin splints or knee pain after a session. The right running shoes for flat feet do more than provide comfort. They help prevent injury and keep you active longer. As podiatrists with a strong focus on running-related injuries and performance, we often help patients navigate footwear choices based on foot structure and biomechanics.

Flat feet are common and often completely harmless. Not everyone with flat feet needs special shoes or treatment. However, if you’re developing pain or injuries while running, it may be time to consider your footwear and support options.

Understanding Flat Feet and Running Challenges

Flat feet, also known as pes planus, occur when the arch of the foot collapses or never developed, meaning the entire sole is closer to or touching the ground. This can change the way your foot moves when running, leading to increased stress through the legs.

With a lower or absent arch, force is applied to the structures of the foot and leg differently. Over time this can lead to fatigue, discomfort or even overuse injuries.

Common challenges for runners with flat feet include:

• Foot fatigue during longer runs

• Increased tension through the plantar fascia

• Shin discomfort or shin splints

• Knee pain. This could be through the inside of the knee or the outside where the ITB attaches

• Worn out shoes along the inner edge

These issues are more likely to arise if your shoe lacks support or if your training load increases without adjusting your footwear.

Signs You May Need Specific Running Shoes for Flat Feet

Some runners with flat feet can manage well in regular shoes, but there are signs that may indicate your current footwear is not giving you the support you need.

Look out for:

• Foot or heel pain after runs

• Inner ankle soreness

• Persistent shin splints

• Kneecap pain or instability

• A quick breakdown of the inner sole of your shoes

• Sharp heel pain in the mornings (a sign of plantar fasciitis)

If these are familiar, it’s likely time to reassess your footwear setup.

Essential Features to Look for in Running Shoes for Flat Feet

When selecting running shoes for flat feet, look for features that improve stability and distribute pressure evenly across the foot.

1. Arch Support

Look for shoes with built-in arch support that help reduce strain on the plantar fascia and provide structural alignment.

2. Heel Support and Counter

A firm heel counter (the stiff backing around the heel of the shoe) adds rearfoot stability. This reduces excessive heel movement during each stride.

3. Midsole Cushioning

Cushioning helps absorb shock. Runners with flat feet often benefit from midsoles that provide both cushioning and gentle firmness to avoid instability. Overly soft soles may feel comfortable at first but can allow the foot to collapse over time.

4. Wider Base and Stable Platform

A wider midfoot base and a well-constructed sole can reduce excessive rolling and provide more even support throughout the run.

5. Roomy Toe Box

Flat feet can often spread out more, especially on impact. A slightly wider toe box helps accommodate this without pinching.

6. Neutral Shoes and Orthotics

Some runners with flat feet can still run comfortably in a neutral shoe. However, in these cases, we’d often recommend pairing it with a custom orthotic to provide the necessary support.

Some Of Our Favourite Stability Running Shoes for Flat Feet

Stability shoes are often ideal for flat-footed runners who need moderate support and cushioning. These models are a good starting point:

1. ASICS Gel-Kayano

• Dual-density midsole for structured support

• Excellent heel cushioning and soft ride

• Slightly wider fit available

• Reliable for long distances and daily training

2. Brooks Adrenaline GTS

• GuideRails system supports feet throughout gait

• Soft midsole cushioning that’s still stable

• Great for mild to moderate instability

• Comfortable and durable

3. Mizuno Wave Inspire

• Wave plate structure adds stability without stiffness

• Lightweight feel with moderate support

4. New Balance 860

• Dual-density foam through the medial side

• More rigid support but still cushioned

• Great for those needing structured guidance

5. Saucony Guide

• Responsive cushioning with lightweight stability

• FORMFIT footbed offers good arch support

• Popular choice for daily training and recovery runs

6. HOKA Arahi

• Maximalist cushioning with built-in stability

• Early stage rocker helps with smoother transitions

• Surprisingly lightweight for the amount of cushioning

Each of these shoes suits different preferences. If you’re unsure which to try first, book an appointment with our team for a gait assessment and footwear review.

Why Professional Fitting and Assessment Matters

We always recommend a professional running assessment if:

• You’ve had recurring running injuries

• You’ve never been assessed for footwear before

• You’re training for an event or increasing your mileage

A podiatry assessment will include:

• Gait and movement analysis (possibly including video capture)

• Pressure plate testing or treadmill observation

• Footwear review and sizing

• Discussion of orthotic needs

In some cases, we may suggest a custom foot orthotic if your feet need more targeted support than a shoe can provide.

Mistakes to Avoid When Buying Running Shoes for Flat Feet

Even well-meaning runners can make these common mistakes:

• Choosing shoes for style over function

• Assuming all “supportive” shoes are the same

• Buying too small or too large

• Ignoring terrain and activity type (trail vs. road)

• Not replacing worn-out shoes in time

• Skipping a break-in period with new models

Take the time to trial different shoes, especially later in the day when feet are slightly more swollen.

Do Orthotics Help Flat-Footed Runners?

Yes, especially for runners with pain, instability, or a history of injuries. Orthotics can:

• Improve pressure distribution through the feet and reduce injury risk

• Relieve pressure from the arch and heel

• Support long runs and higher training loads

• Work in conjunction with stable shoes for greater effect

Next Steps

Flat feet don’t automatically mean you’ll get injured, but if you are experiencing pain or fatigue, the right running shoe can make a huge difference. With the right support, many flat-footed runners go on to complete marathons, trail races and fun runs pain-free.

If you’re unsure where to start or want to be properly assessed, book a running or gait assessment at My Family Podiatry. We can guide you toward the right shoe, orthotic setup or exercise plan for your body.

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