Hot take: One of the best perks of being a runner is the built-in excuse to treat your feet to fresh kicks on the regular. (Seriously—experts recommend 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. Therefore, the right sneakers can significantly impact 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 Miguel Cunha, DPM, podiatrist and founder of Gotham Footcare in New York City.
With respect to flat feet, specifically, Dr. Cunha emphasizes that “wearing the wrong shoes may lead to problems such as lowered performance, discomfort such as in plantar fasciitis, runner’s knee, injuries, and even early-onset arthritis.” So how do you determine if you have flat feet? And if you do, what kind of running shoes should you buy? Keep scrolling for our curated list of the best running shoes for flat feet, based on expert advice.
Best overall: Brooks Adrenaline GTS 24, $140
Best for overpronation: Asics Gel Kayano 31, $165
Best for general stability: Rykä Utopia Run, $120
Best breathable: Hoka Arahi 7, $145
Best lightweight: Saucony Guide 17, $140
What are flat feet?
Essentially, flat feet are exactly what they sound like: when feet have little—if any—arch. This can increase pressure on the foot, leading to or exacerbating issues such as injuries, plantar fasciitis, arthritis, and more. Flat feet may develop during childhood or later in adulthood due to factors like age, overuse, and injury.
Dr. Mendeszoon compares flat feet to an underfilled car tire, stating that “you’re going to feel every bump in the road.” Sticking with this analogy, if your arch is underperforming, you’ll want a supportive and stabilizing shoe to compensate.
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How to tell if you have flat feet
To determine whether you have flat feet, Dr. Mendeszoon suggests performing a “wet test.” Wet the soles of your feet and step onto a dry surface. If there is no gap between your inner arch and the ground, you likely have flat feet.
If you’re unsure, or experiencing pain, consider consulting with a podiatrist for tailored advice on the best shoes for your needs. It’s also beneficial to get your feet measured annually, as their size and width may change over time.
Shop the best running shoes for flat feet
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 to protect your heels during each step.
- Roomy toe box: Essential for minimizing discomfort placed on flat arches.
- Firm midsole: Supports the plantar fascia, preventing collapse and minimizing pain.
- Deep heel cup: Helps maintain foot realignment and relieve pressure during heel strikes.
- Flexible soles: Promote natural motion and prevent fatigue.