The average American walks, on average, 3,000 to 4,000 steps a day. That’s a whole lot of walking and, because you’re constantly en route — whether sprinting to the office or walking around your neighborhood — it’s important to have the right shoes.
It is a well-known fact that not all shoes are the same, which is why the price can greatly vary from $5 to $500. Similarly, not all individuals have the same type of feet. If you have flat feet, meaning you lack arch support, it is even more important for you to be careful when selecting shoes. This is because you want to make sure that you receive the necessary support for your feet.
Flat-footed runners face multiple challenges when it comes to finding the right running shoe. One major issue is the abundance of conflicting information on the subject. Both the internet and local running stores may recommend buying a shoe with more arch support, while experts in sports injury may advise the opposite. Therefore, it becomes difficult to determine who to trust. Unfortunately, there is no simple answer to this dilemma as the ideal shoe depends on various factors such as your gait cycle, range of motion, and individual foot characteristics. However, there are a few specific features you can look for in running shoes that may provide better support and comfort for low arches, as well as some shoe options that have proven effective for flat-footed runners. Keep reading for our recommendations and purchasing guidance.
What to Consider in a Flat-Footed Running Shoe
There Are Two Kinds of Flat Feet
Dr. Kimberly Davis of the RunLab, a clinic in Austin, Texas that examines running biomechanics and provides physical therapy and training, notes that there are two types of runners with flat feet: those with anatomically flat feet and those with “collapsed arches” caused by muscle weakness. Despite their similar appearance, purchasing appropriate shoes for each type requires different approaches.
According to Dr. Davis, if a runner with collapsed arches due to muscle weakness has flat feet, they can use arch support until their foot becomes stronger and can independently support its own arch. However, if someone has a naturally flat foot, using arch support will transfer stress to the knee, potentially causing knee problems. Therefore, it is essential to identify the specific type of flat foot before choosing appropriate footwear. It is also important to consider the entire body, including the knees, hips, and range of motion, when making a decision.
Added Arch Support Is Not Always the Answer
Runners with flat feet tend to overpronate, meaning that their arches roll inward after landing. It is important to note, however, that not all flat-footed runners experience overpronation. While previously, the running industry directed overpronators towards stability shoes to control this movement, there is now a growing recognition that stability features may not actually correct the foot’s natural cycle. Nevertheless, some runners still prefer to have these features. Dr. Davis explains that individuals with flat feet often have highly flexible feet that do not become rigid for push-off. The footwear industry attempts to address this by incorporating arch supports or creating suppination in the foot, but the foot’s structural composition cannot be remedied solely through footwear.
Best Running Shoes for Flat Feet
ASICS GT-4000 3
Asics refers to the GT-4000 as its “flat-foot hero” due to its popularity among low-arched runners. While its upper may not have flashy style, it provides excellent support and durability in the midsole, making it particularly favorable for heavier runners. The midsole also offers ample firm cushioning and mild stability features, such as a guidance line for consistent gait. Compared to other Asics models, the GT-4000 has a longer support piece and straighter last, allowing for improved foot contact. Additionally, it has a spacious toe box and wider base, ideal for runners with wider feet as it disperses shock over a larger surface area. Remarkably, it is available for under $100, making it a budget-friendly choice. The updated second version of the GT-4000 retains all the favorable aspects of the original while introducing a softer heel and a more stylish, streamlined upper.
Brooks Adrenaline GTS 22
Although the Adrenaline isn’t specifically designed for runners with flat feet, it is often recommended for them due to its versatility and smooth ride. Our testers have compared it to a self-driving car in the world of running shoes, and for good reason. The Adrenaline has light stability features like guide rails in the midsole, which can align an overpronating foot without causing discomfort for those who have a more neutral stride. The 22nd version of this shoe is just as cushioned, durable, and supportive as previous models, with minor upgrades to enhance its softness and overall comfort. While it may not be the ideal choice for intense speed workouts, it is perfect for everyday training runs of any distance.
Hoka Gaviota 4
We appreciate the Gaviota for its smooth ride and Goldilocks cushioning. It strikes a balance between being plush enough to prevent discomfort during long distances and firm enough to maintain some responsiveness. Runners with flatter feet have also been drawn to the shoe, as well as Hoka’s entire line, because it offers added support and responsiveness at the midsole. Smaller runners may find it bulky due to its size and stability features, including denser cushioning that guides the foot into place during the stride. However, medium to Clydesdale runners will value the support provided by the thick slab of EVA foam. The toe box provides ample space for feet to splay, and the engineered mesh upper is forgiving while still being protective and secure.
Hoka Arahi 6
The Arahi is evidence that a stability shoe can still provide a lightweight and responsive feel, rather than being bulky or clunky. It offers a spacious and open design with ample cushioning and comfort, which is especially beneficial for runners with slightly wider feet. The latest version of the shoe remains true to its previous iteration, featuring a streamlined upper made from recycled materials, Meta-Rocker geometry for smoother transitions, and a thick EVA foam midsole. However, the new 6 model is even lighter and features a more plush and comfortable tongue. The Arahi has received positive feedback from heavier runners, who appreciate its firm yet generous cushioning, as well as from both neutral runners and overpronators.
An FAQ on Women’s Shoes for Flat Feet
Sharkey provides a breakdown of the essential qualities to consider when searching for high-quality shoes suitable for individuals with flat feet. Additionally, he offers crucial insights regarding the significance of your arch.
First things first: How can I tell if I have flat feet?
When examining your foot, it is important to keep in mind that flat feet will have a noticeably level appearance.
Sharkey tells The Post that the assessment of the foot structure is consistently done in a standing position as accurately evaluating the arch structure is not possible when seated.
Additionally, individuals with flatter feet generally experience increased wear on the inner soles of their shoes.
What does the foot arch look like for someone with flat feet?
In general, Sharkey and other podiatrists consider three distinct levels of arch: lacking or having a low arch, having a normal arch, and having a high arch.
She explains that a foot with a normal or high arch will have a space between the ground and the bottom of the foot at the arch. The amount of contact between the ground and the mid-portion, or arch, of the foot decreases as the arch height increases.
What are the dangers of wearing shoes without arch support if I have flat feet?
According to Sharkey, the arch behaves in a similar way to a spring as it supports the body’s weight, absorbs impact, converts energy to propel movement, and offers support and stability.
According to Sharkey, high arches possess more rigidity and stability, enabling them to convert energy in a more efficient manner. Contrastingly, flat feet are characterized by greater flexibility and instability, resulting in decreased energy efficiency. Individuals with flat feet need to exert more energy for physical activities compared to those with higher arches.
If you have flat feet, you will get tired more easily. “To account for this, shoes designed for individuals with flat feet aim to offer additional support and stability, which reduces the strain on the joints and improves effectiveness,” she clarifies. “Over time, wearing shoes without arch support can result in pain and fatigue if you have flat feet.”
What to look for in a quality pair of shoes for flat feet, according to an expert
According to Sharkey, there should be no need for you to “break in” a pair of shoes. If the shoes are designed specifically for your foot type and provide the right support, they will help alleviate pain and fatigue, as well as enhance endurance during activities. In essence, you should be able to engage in more of the activities you enjoy for a longer time without experiencing any discomfort.
Before purchasing a new pair of women’s shoes for flat feet, Sharkey provides a guide on what to consider.
- Last (overall shape of the shoe): Straight lasted is best
- Wide midsole region (avoid shoes that narrow out at the middle): Sharkey often recommends her patients to stand barefoot on copy paper and trace their foot outline before heading out to the shoe store. When considering shoes, set the shoe on top of the tracing. If your foot is outside the border of the shoe, the shoe is not wide enough to support the foot.
- Stability & rigidity: The shoe should not be able to be bent in half or twisted (wrung like a washcloth) in your hands. Shoes should bend where the toes bend. More, look for shoes labeled “stability shoe” or “motion control shoe.”
- Heel counter: The back of the shoe that cups the heel, should be rigid. You should not be able to pinch the sides of the heel counter together.
What are the best running shoes for flat feet?
In determining your next pair, aesthetics will be a significant factor, but Sharkey suggests considering certain features such as a straight last, stability shoe, and motion control for individuals with more severe and/or painful flat feet.
Sharkey conveniently recommends these three characteristics when searching for a pair of walking shoes as well.
What are the best hiking shoes for flat feet?
If you are planning to hike on uneven ground, especially if you have flat feet, it is important to make sure that you have suitable hiking footwear.
Sharkey advises choosing a pair of shoes with the same recommended characteristics as mentioned above, but with added emphasis on the toe box. It is important to opt for a pair with a wide toe box. Furthermore, it is essential to seek out an outsole that provides good tread and traction to ensure stability.
She adds that hiking shoes with good arch support and cushioning will provide benefits to individuals with flat feet, as hiking shoes are typically stiffer and more rigid.
Is there a way to correct flat feet?
Unfortunately, we have to bring you some unpleasant news: Sharkey states that flat feet cannot be corrected or reversed. “Instead, our goal is to provide foot support through shoes and orthotics or inserts,” she explains.
Keep in mind that children’s arches do not start developing until they are two or three years old, and their feet continue to develop and undergo changes until they are between six and nine years old.
Sharkey concludes that the majority of flat feet do not cause any symptoms and do not need treatment. He further states that non-surgical treatment is effective for the majority of individuals who experience discomfort due to flat feet.
