Hot take: One of the best perks of being a runner is the built-in excuse to treat your feet to body text” data-vars-click-url=”https://www.wellandgood.com/most-popular-sneakers/”>fresh kicks on the regular. (Seriously—experts recommend body text” data-vars-click-url=”https://www.wellandgood.com/when-to-replace-sneakers/”>swapping out running shoes every 300 to 500 miles or about every six months, whichever comes first.) But if you have flat feet, style takes a backseat to comfort and support when choosing your next pair. Flat feet often lead to overpronation (when your feet roll inward too much while walking or running), which can cause aches, pains, and even injuries in your feet, knees, hips, and lower back. So the right sneakers can make a world of difference for flat feet in providing support and stability for your arches.
“It’s important to identify whether you have a flat, normal, or high arch because shoes designed to compensate for the impact of your feet can help prevent injuries and improve structural alignment and performance,” says body text” data-vars-click-url=”https://www.gothamfootcare.com/providers/miguel-cunha-dpm/”>Miguel Cunha, DPM, podiatrist and founder of Gotham Footcare in New York City.
With respect to flat feet, specifically, Dr. Cunha says “wearing the wrong shoes may lead to problems such as lowered performance, discomfort such as in body text” data-vars-click-url=”https://www.wellandgood.com/plantar-fasciitis/”>plantar fasciitis, runner’s knee, injuries, and even early-onset arthritis.” But how do you know if you have flat feet at all? And if you do, what kind of running shoes should you buy? Great questions—keep scrolling, we’ve got you covered.
What are flat feet?
Essentially, body text” data-vars-click-url=”https://www.wellandgood.com/working-out-with-flat-feet/”>flat feet are exactly what they sound like: when feet have little—if any—arch. This can, in turn, put more pressure on the foot and lead to or exacerbate those aforementioned issues of injury, plantar fasciitis, arthritis, and more. Flat feet can develop during childhood or later on during adulthood as a result of factors like age, overuse, injury, and more.
To illustrate what flat feet may feel like, board-certified podiatrist body text” data-vars-click-url=”https://precisionorthopaedic.com/doctor/mark-j-mendeszoon-d-p-m/”>Mark Mendeszoon, DPM, a spokesperson for the body text” data-vars-click-url=”https://www.apma.org/”>American Podiatric Medical Association, compares the condition to an underfilled car tire. In that case, “you’re going to feel every bump in the road,” he says. “So your feet basically work as a shock spring mechanism, [similar to] the tire.” Sticking with the tire analogy, if your shock spring of an arch isn’t functioning, you’ll want a supportive and stabilizing shoe that’ll help make up the difference.
How to tell if you have flat feet
To decipher whether you have flat feet, Dr. Mendeszoon suggests doing what he calls the “wet test.” All you have to do is get the bottom of your feet wet and then step on concrete. When you move away from the imprint, notice whether there’s a gap between your inner arch and the ground. If you don’t see a gap, your feet may be flat.
If you aren’t sure, or you’re otherwise experiencing pain and discomfort, consider seeing a doctor who can help you find the best shoes for your needs. It’s also a good idea to get measured at a shoe store, where you’ll learn both the length and width of your foot to find an appropriately supportive shoe, says Dr. Mendeszoon. “As we all get older, our feet get bigger and they get wider…so it’s very important that you at least get measured up once a year.”
Shop the best running shoes for flat feet
Best overall: Brooks Adrenaline GTS 24 — $140.00
Available sizes: 5-13, in 3 widths | Colors: 14 | Heel-to-toe-drop: 12mm | Weight: 8.8 oz
Many runners will enjoy pounding the pavement (or other types of terrain) in the Brooks Adrenaline GTS 24s thanks to its flexible toe box and durable traction. Dr. Cunha likes these classics (the Adrenaline line has been tried and true for more than 20 years) for people with flat feet, in particular, because they “provide exceptional support and stability, thanks to GuideRails technology that reduces overpronation,” he says, adding that the “DNA Loft foam makes for a smooth, cushioned ride.” Dr. Lobkova adds that because these come in multiple widths, they can be a literal great fit for many different foot shapes and sizes. After trying them out myself, my only suggestion is to size up—these comfy, cushiony kicks run on the smaller side.
And if you don’t love them? Brooks offers a body text” data-vars-click-url=”https://www.brooksrunning.com/en_us/brooks-run-happy-promise/” data-type=”affiliateLink” data-aff-intermediate=”https://brooksrunning.sjv.io/c/2372336/1980738/24286?subId1=STMSSY-1182263&u=https%3A%2F%2Fwww.brooksrunning.com%2Fen_us%2Fbrooks-run-happy-promise%2F”>90-day return period on its gear (and will help you find a solution for shoes you didn’t buy directly from Brooks).
- Sold in multiple widths
- Breathable and lightweight
- Upper is made from 62.7 percent recycled materials
- 90-day trial period
- Runs snug, so consider sizing up
Best for overpronation: Asics Gel Kayano 31 — $165.00
Available sizes: 5-13, in 3 widths | Colors: 19 | Heel-to-toe-drop: 10mm | Weight: 9.3oz
Dr. Lobkova says the Asics Gel Kayano 31 are great adaptive stability shoes. Designed for both people with neutral and overpronation, Dr. Cunha adds that the Gel Kayano 31s are “ideal for people with flat feet…offering excellent support and cushioning.” Specifically, he flags the sculpted midsole and medial foam as a winning combo for reducing overpronation, while Asics’s 4D guidance system encourages stability and alignment. Though stable, these kicks are designed to be highly cushioned and shock absorbing, using the brand’s soft eco foam.
- Features reflective details that are great for running in the dark
- Mesh upper is breathable
- Huge color selection
- Pricier option
- Run slightly wide
- Heavy compared to other options
Best for general stability: Rykä Utopia Run — $120.00
Available sizes: 6-12, in 2 widths | Colors: 4 | Heel-to-toe-drop: 8mm | Weight: 9.8oz
Designed with women’s unique foot shapes in mind, these kicks boast extra arch and heel support to keep you steady. The lightweight midsole provides cushioned comfort without feeling clunky, while the rubber outsole ensures reliable traction for every step—whether you’re on a casual walk or hitting the gym. With breathable mesh uppers and a snug lace-up fit, these sneakers keep your feet cool and comfortable all day long. They’re functional, stylish, and built to move with you.
- Has the APMA Seal of Acceptance
- Designed with stability in mind
- Great arch/heel support
- Breathable and lightweight
- Ergonomically designed for women’s feet
Best breathable: Hoka Arahi 7 — $145.00
Available sizes: 5-12, in 2 widths | Colors: 8 | Heel-to-toe-drop: 5mm | Weight: 8.1 oz
Among our favorite body text” data-vars-click-url=”https://www.wellandgood.com/best-hoka-shoes-for-plantar-fasciitis/”>Hoka sneakers for folks with plantar fasciitis, the Arahi 7s snagged the title of best for flat feet thanks to their stabilizing construction that helps avoid overpronation. These American Podiatric Medical Association (APMA)-approved running shoes are also cushioned, lightweight, and breathable. In addition to preventing overpronation, “the Hoka Arahi 7 combines plush padding, a smooth meta-rocker shape, and J-frame technology that offers reinforced arch support, making it an ideal choice for flat-footed runners,” Dr. Cunha says. While they don’t offer the famous cloud-like experience you’ll get from Hoka’s body text” data-vars-click-url=”https://wellandgood.com/hoka-bondi-8-review/”>Bondi or body text” data-vars-click-url=”https://www.wellandgood.com/best-hoka-shoes-for-women/”>Clifton models, the Arahi 7 definitely gives a “fits like a glove” level of stabilizing comfort.
- Has the APMA Seal of Acceptance
- Tied for the lightest-weight option
- Available in regular and wide widths
- Toe box feels more narrow than previous versions, according to some reviewers
- Cushioning isn’t as bouncy as other popular Hoka models
amazon.com%2FSaucony-Womens-Guide-Sneaker-Heather%2Fdp%2FB0C31N52CF%3Ftag%3Dwgtrx00385-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fbest-running-shoes-flat-feet%252F%26asc_source%3Ddirect&p=https%3A%2F%2Fwww.wellandgood.com%2Fbest-running-shoes-flat-feet%2F&event_type=click” class=”wg-inline-shopable__subtitle-link” data-type=”affiliateLink” data-product-name=”Best+lightweight%3A+Saucony+Guide+17″ data-product-price-value=”140″ data-vars-event=”product name” data-vars-info=”Best+lightweight%3A+Saucony+Guide+17″ referrerpolicy=”no-referrer-when-downgrade” rel=”sponsored” data-vars-click-url=”https://www.amazon.com/Saucony-Womens-Guide-Sneaker-Heather/dp/B0C31N52CF?tag=wellandgood19-20″ data-aff-intermediate=”https://www.amazon.com/Saucony-Womens-Guide-Sneaker-Heather/dp/B0C31N52CF?tag=wgtrx00385-20&asc_refurl=https%3A%2F%2Fwww.wellandgood.com%2Fbest-running-shoes-flat-feet%2F&asc_source=direct”>
Best lightweight: Saucony Guide 17 — $140.00
Available sizes: 5-12, in half sizes and wides | Colors: 15 | Heel-to-toe-drop: 6mm | Weight: 8.1 oz
Designed for both walking and running, “the Saucony Guide 17 offers both stability and flexibility with responsive cushioning,” Dr. Cunha says. “Its CenterPath Technology helps maintain proper foot alignment, ensuring a smooth and comfortable experience for people with flat feet.” Its chunky-platform base made from PWRRUN+ foam, paired with higher sidewalls offers a winning combo of comfort and support—all you have to do is put ‘em on and log the miles.
- Tied for the lightest-weight option
- Great for walking and running
- Not the best option for folks who don’t like a thick platform
Best cushioned: New Balance Fresh Foam X 860v14 — $140.00
Available sizes: 5-12, in half sizes, plus narrow, wide, and extra-wides | Colors: 9 | Heel-to-toe-drop: 8mm | Weight: 8.7 oz
You can feel confident that these rocker shoes are a solid pick considering Dr. Lobkova runs in them herself. “They have more cushioning and a lower heel-to-toe [drop], which is better for lower arches and flat feet,” she says. The pair also earns Dr. Mendeszoon’s seal of approval as a great option for a moderate flat foot. The combination of the shoe’s Stability Plane—which holds the foot steady—and highly cushioned Fresh Foam X technology in the midsole provides a comfort-forward experience for daily runs.
- Available in four width options
- Features soft cushioning without compromising support
- Some reviewers say this pair runs small
- May take awhile to break in
Best for walking and running: Brooks Addiction GTS 15 — $140.00
Available sizes: 5-12, in half sizes, plus narrow, wide, and extra-wides | Colors: 3 | Heel-to-toe drop: 12mm | Weight: 11.1 oz
If you’re looking for a do-it-all shoe to get you through your runs and walks alike, check out Brooks’ motion-control Addictions, which have Dr. Mendeszoon’s stamp of approval (along with the APMA’s Seal of Acceptance). These roomy kicks allow enough space for you to fit in your custom orthotics with ease—but they’re not so overly spacious that you’ll feel destabilized, wiggling around without inserts. Brooks’ GuideRails support system keeps your foot on its path, no matter how you’re moving. And the breathable upper—designed with mesh and the brand’s 3-D Fit Print—strikes that tricky balance of structure and temperature control.
- APMA Seal of Acceptance
- Brooks 90-day guarantee
- Breathable mesh upper
- Tied for heaviest option on the list
- Limited color selection
amazon.com%2FBrooks-Women-Ariel-Ebony-Black%2Fdp%2FB0CNWS73SW%3Ftag%3Dwgtrx00385-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fbest-running-shoes-flat-feet%252F%26asc_source%3Ddirect&p=https%3A%2F%2Fwww.wellandgood.com%2Fbest-running-shoes-flat-feet%2F&event_type=click” class=”wg-inline-shopable__subtitle-link” data-type=”affiliateLink” data-product-name=”Brooks+Ariel+GTS+24″ data-product-price-value=”160″ data-vars-event=”product name” data-vars-info=”Brooks+Ariel+GTS+24″ referrerpolicy=”no-referrer-when-downgrade” rel=”sponsored” data-vars-click-url=”https://www.amazon.com/Brooks-Women-Ariel-Ebony-Black/dp/B0CNWS73SW?tag=wellandgood19-20″ data-aff-intermediate=”https://www.amazon.com/Brooks-Women-Ariel-Ebony-Black/dp/B0CNWS73SW?tag=wgtrx00385-20&asc_refurl=https%3A%2F%2Fwww.wellandgood.com%2Fbest-running-shoes-flat-feet%2F&asc_source=direct”>
Brooks Ariel GTS 24 — $160.00
Available sizes: 5-12, in half sizes, plus wide and extra-wides | Colors: 3 | Heel-to-toe drop: 12mm | Weight: 11.1 oz
Dr. Mendeszoon calls these the “the Cadillac” of motion-control shoes, thanks to the maximum support and cushioning they offer. On the support front, Brooks’ GuideRails’ technology helps keep your body on its natural movement path, and for cushioning, the brand’s nitrogen-infused DNA Loft Foam is designed to adapt to your stride.
- APMA Seal of Acceptance
- Latest design adds more breathability than previous versions
- Tied for heaviest option on the list
- Limited color selection
What to look for in running shoes for flat feet
Key shoe features
The star features of winning running shoes for flat feet revolve around comfort and support. Dr. Cunha specifically recommends sneakers with roomy toe boxes, firm midsoles, and deep heel cups with rigid counters—aka, the stabilizing back edge of the shoe.
This trifecta “provides flexibility in the forefoot where our toes naturally bend while maintaining rock solid rigidity in the heel of the shoe to protect our heels when we absorb all the impact and shock with each step we take,” Dr. Cunha says.
- Roomy toe box: “A spacious toe box allows your toes to move freely with no restrictions, which minimizes discomfort placed on flat arches,” Dr. Cunha says.
- Firm midsole: “A well-cushioned footbed and anatomical arch support the plantar fascia, preventing it from collapsing in, and minimizing fatigue and pain associated with flat feet,” says Dr. Cunha.
- Deep heel cup: “This maintains proper foot realignment and proper pressure relief with heel strikes,” says Dr. Cunha. Besides that, it’ll minimize excessive pronation or a collapsing of the arch (which are things that lead to foot pain).
- Flexible soles: Also, opting for more flexible but stable soles as opposed to rigid ones helps flat feet to have a more natural motion when walking, and prevents further arch fatigue.
For overpronation
Dr. Cunha says it’s common for people with flat feet to overpronate, which means your foot rolls inward too much with each stride. Overpronation can put you at higher risk for certain injuries that can lead to long-term problems, says board-certified podiatrist body text” data-vars-click-url=”https://www.stepupfootcare.com/dr-nelya-lobkova-dpm”>Nelya Lobkova, DPM, founder of body text” data-vars-click-url=”https://www.stepupfootcare.com/”>Step Up Footcare in New York City. “Such injuries could include shin splints, plantar fasciitis, and knee and lower back pain,” she says.
For this situation, Dr. Cunha and Dr. Lobkova both recommend looking for a dense and supportive arch with a firm midsole to keep your foot from collapsing. “These shoes tend to be fairly stiff and will flex only near the toe area,” Dr. Cunha says. “When pickingtraining-shoes/” referrerpolicy=”no-referrer-when-downgrade” data-vars-event=”body text” data-vars-click-url=”https://www.wellandgood.com/best-cross-training-shoes/”> shoes for cross-training, choose a wide toe box for comfortable lateral movement as [over]pronating feet will collapse and spread within the shoe. When picking shoes for running, pick a shoe with stabilizing roll bars to help protect the arches.”
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