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IT'S TRUE the best running shoes sometimes won't cut it for those who have flat feet. They can be too thin and flimsy, making it hard to get support where you need it most. General running shoes can also put you too high off the ground, making it difficult to get a responsive feel for those who have low arches. Thankfully, with a little research and expert advice, you can find stylish and functional running shoes that cater to flat arches.
“Flat feet is a generic term for people who have feet whose arches collapse or are dropping. It seems like this is a silly term, but the impact of flat feet may have significant consequences on the human body especially on runners and athletes,” says foot and ankle surgeon/podiatrist Mark J. Mendeszoon, FACFAS, FACPM, a partner at Precision Orthopaedic Specialties Inc in Chardon, Ohio, and an avid runner. He notes that the technical term for the condition is "pes planovalgus deformity."
Runner's with flat feet can lose shock absorption in their step and can experience excessive stressing on different muscles, tendons, and joints when trying to compensate. With constant impact, this kind of overcompensation can cause degeneration in these areas over time. The solution to helping protect your body? Mendeszoon recommends seeing a podiatrist first and asking if you need orthotics. Then, once you have a doctors advice, you can shop for sneakers with specific specs that cater to your flat feet. Those details include shoes with a lightweight and flat makeup, a comfortable footbed, and solid cushioning with some sort of support under the medial arch.
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The latest iteration doesn't skimp on the cushioning and includes Brooks' GuideRails tech, which aim to help runners stay in their natural stride. "Typically these are motion control shoes and do not need insoles or custom orthosis with them. It does take a while to get used to running in the shoes but once a person becomes activated many of their conditions can be improved," says Mendeszoon.
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Another favorite from our experts is the Adrenaline line from Brooks, as they carry much the sample high level of comfort and support tech. The downside is they aren't as cushioned as the Beast, but the upside is they're a tad cheaper and lighter.
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Asics' annual workhorse shoe is a solid choice for flat-footed guys due to its lightweight support features. The latest 29th iteration has a new gender-specific construction unit beneath the forefoot and heel to cut down on weight and ramp up cushioning and stability along with a dynamic support system.
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While not specifically built for people with low or flat arches, the Guide 15 is a stability running shoe with foam packs for added responsiveness. Add in a ton of support in a relatively light package, and you have a solid pick. This sneaker is also available in a wide version.
These Nike kicks include an updated upper from the previous generations that use Flywire tech for supreme breathability. The reliable, comfortable runners also boast serious foam for soft responsive and extended comfort on long distances. Guys with flat feet will likely appreciate the wide shape and extra cushion.
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The Arahi 6 emphasizes support and stability with a low-profile cushion bed that keeps your foot closer to the ground, and plenty of stability thanks to their J-Frame technology to help “prevent excessive inward roll, or over-pronation, without overcorrecting your gait.” Mendeszoon is a fan of these maximalist shoes thanks to “a tremendous amount of cushioning in addition to support and control,” he says. Wide widths are also available.
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The Gaviota 4 is similar to the Arahi 6 in many ways, most importantly they carry the same J-Frame technology as explained above. They're a tad bit heavier than the Arahi 6, but the trade off is more plush cushioning. If you're looking to max out on comfort then these would be a worthy option.
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Mendeszoon calls these “a very responsive shoe that provides great transition in the gait cycle,” as well as offering excellent support and stability. Ultra Heel technology keeps the back of your foot securely in place while you run. For those with flat feet who like New Balance and are looking for a walking shoe, Mendeszoon recommends the 928, it’s a “very responsive and supportive shoe that comes in several sizes and widths.” (The widths include narrow, standard, wide, X-Wide, and XX-wide.)
Another great stability running sneaker, the Infinite 4 gets its moniker from its unique ability to help protect and control over-pronation. The support elements in the heel and in the midfoot help guide the foot into the most efficient foot-strike pattern, while a responsive HOVR cushioning from heel to forefoot helps reduce impact and return energy.
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The Swiss Performance running shoes and apparel brand sure knows how to make a stellar pair of kicks. For flat feet, the Cloudflow is a winner, thanks to its lightweight build coupled with lots of cushioning. They also come in a wide width, which is often recommended for runners with flat feet. For both versions, we also dig that the shoe incorporates On's Cloudtech, which yields a fast and responsive sensation as you jog, run, or work that fartlek magic. Bonus: the engineered mesh upper provides an ultra-secure fit and keeps foot sweat at bay.
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While some individuals might only find their flat feet a mild inconvenience when running, the truth is not treating this condition properly can potentially cause problems in the future. “Due to compensation, runners can develop overuse conditions on their feet, ankles, knees, thighs, hips, and even lower back,” says Mendeszoon, adding that conditions such as plantar fasciitis, posterior to go tendinitis, shin splint, chondromalacia, patellofemoral stress syndrome, iliotibial band syndrome and even herniated disc can develop due to flat feet.
Flat feet are caused largely by genetic factors, although "certain pathologies like tibialis posterior dysfunction can [also] decrease the height of the arch (making it appear more flat)," says Blake Dircksen, P.T., D.P.T., C.S.C.S., a physical therapist at Bespoke Treatments in New York City. So the condition has more to do with the makeup of your feet than what you do with them—in other words, you can't run yourself into flat feet. What's more, guys with flat feet aren't the only ones who should be selective when they choose their footwear, continues Dircksen. "Pain and injury can happen in the presence of flat and high arches alike, so a thorough understanding of that individual’s unique stressors is critical to getting to the core of any problem—things like their training load, occupation, nutritional status, stress management, sleep, genetics, and more."
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The first step is seeing a podiatrist. “A doctor of podiatric medicine can help people minimize overuse conditions by establishing a proper exercise, stretching, and strengthening program,” says Mendeszoon. “In addition, podiatrists can help the athletes by prescribing physical therapy, medication, or even perform surgical intervention on the lower extremities if necessary.”
Beyond booking an appointment with a podatrist, there are a few key factors you can look into when shopping for running shoes (as mentioned above). Those factors include a shoe that's lightweight and made with a flat design that allows you to spread your toes out when you run. Cushioning is also huge, as you want to find something with ample comfort that also gives enough support under the medial arch.
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An appropriate running shoe can potentially help alleviate problems for those who have a mild form of flat feed.
“If a shoe alone is not sufficient then an over-the-counter insole could be beneficial. If someone's foot is progressively getting worse and more deformed a custom molded foot orthosis can be individually made to help support and protect the foot,” says Mendeszoon. “It is important that a runner try on running shoes with their custom foot orthoses as this may change the different category of shoe an individual may wear. Not everyone needs a custom foot orthosis and not everyone should receive the same type of orthosis. Every condition requires a different type of foot orthosis.”
When in doubt, a qualified podiatrist can help you get the appropriate device if needed.
For the past two years, we consulted with Men's Health's Fitness editors and writers on the top running shoes for guys with flat feet. Experts including our fitness editor Brett Williams, NASM, put countless of running shoes to the test to and looked for shoes with a lightweight and flat makeup, a comfortable footbed, and a high level of cushioning with support under the medial arch.