By Noel Paine
Welcome to the Running Shoes for Flat Feet review
“I don’t like my feet. I’m not crazy about anybody’s feet. But I have flat feet.” — American comedian Tina Fey
Flatfeet is a common condition, also known as flatfoot, in which the arches on the inside of the feet flatten when pressure is put on them. When people with flatfeet stand up, the feet point outward, and the entire soles of the feet fall and touch the floor. – Definition by Mayo clinic
If you click, or buy from, links on this page, we may receive compensation. Learn more
Ok, this one is a tough one. Why? Because when people talk about flat feet they are often not always talking about the same thing. Sometimes people use the term flatfeet to refer to someone who literally appears to have no arch in their foot and almost all of their foot makes contact with the ground.
They may also say a “fallen arch”. In this case, if the person were to walk on concrete with wet feet, they would not see an arch area. An image from an article talking about this very topic has a great image to show this.
I have learned a lot from my years assessing people’s feet and fitting them for orthotics, from fitting people for shoes and dealing with my own feet.
Two Types of Flat Feet
So to put in simply, you can be born or have arches that collapse for some reason and have what many describe as flat feet. This may or may not cause you pain or discomfort. The other type of foot often called a flat foot is a foot that overpronates.
What is Overpronation?
So what does overpronation mean? I used to work making orthotics for people. The Pedorthic Association of Canada (Pedorthists make orthotics and help treat foot and lower leg issues) calls overpronation a condition in which the foot rolls excessively down and inward. The arch may elongate, and collapse (or fall) and the heel will lean inward.
When there is overpronation it can cause stress on the foot and lower leg and causes problems further up the body. Many overuse running injuries such as shin splints, plantar fasciitis and hip issues can be linked to what the foot is doing.
If you think you overpronate – go see our article about shoes for overpronators.
I am going to focus on naturally flat feet and provide some recommendations for the type of shoe to find and try and show a few examples. Do your own research, use this article as a start and get help from local shoe fitting experts like my favorite running shop here in Ottawa called Sports4!
What to Look for in a Shoe
For those with naturally flat feet the best option may be a shoe that has what’s called a straight last and provides a broad platform for the foot. A great article from Runner’s World provides good information on shoe lasts (the shape of the shoe) and other parts of shoe.
With a straight lasted shoe you should be able to draw a straight line from the center of the heel to the toe of the shoe and the arch area will not be as scooped out as in some other shoes.
Depending on what is going on with the foot and how flat it is and if there are weak muscles, stability shoes like those worn by overpronators may also help.
How Do I Know Which Shoe Will Work Best?
Your foot is an amazingly complex bone structure, like a work of art with 26 bones, connected with muscles, tendons and ligaments.
You have all been given a foot that is different from everyone around you. Unique. Your weight, foot width, length, foot type, what you run on and a number of other things will make the shoe that works for you, different than the one your best friend may find works best.
Listen to recommendations but remember your foot is unique and you need to find the shoe for you!
Lets look at some possible shoes to try!
Top Supportive Running Shoes for Flat Feet
1. HOKA Gaviotia 4
Men's
Women's
HOKA may look chunky, but they are light and worth a try. These shoes will feel a bit different if you have not tried this brand before. I quite like them and have worn a few models over the years.
The HOKA Gaviota 4 is a stability shoe with J-Frame(TM) technology put there to stop inward roll (overpronation). Most HOKA shoes have a thick midsole (cushioning) that used to be very unique but is less so now with the new plump super shoes, but this one is thicker than some others in the HOKA line. The thicker cushion is there to provide more cushion and may be good for heavier runners who also need support.
The shoe also comes in a regular width and wide with a wide to box. The shoe is also a broad platform for someone with flat feet and may be worth checking out!
Check out the HOKA Gaviota 5 Here
I like the look of this shoe with width options, and a broad stable platform designed to provide support. For those who have not tried HOKA you will want to put them on your feet before buying. For runners that are small and slight, this may be too much shoe or feel too stiff, you will need to try it on.
2. Brooks Beast 20
Men's
This is the 20th edition of this shoe in the Brooks line. They used to both be called the Beast (because it is a solid shoe) but the women’s version is now called the Ariel. I have watched this shoe stay very much the same since its inception and it remains a broad, stable shoe that has support all around a very solid heel that cups the foot and keep the runner/walker in place.
I have these shoes selected for overpronators and flat feet because they are broad, straight lasted and provide a great option for people with flat feet as well!
If you do not need maximum support but do like the fit and feel of the Beast/Ariel, then Brook’s Addiction, which also comes in widths is another option for you. Both shoes were something I found very helpful to have in a shoe inventory to help people who needed a stable shoe.
3. Saucony Guide 16
Men's
Women's
I use the Saucony Kinvara and have tried on the Saucony Ride, and the Guide is a similar fit but more stable and I like the colors! This shoe I straight-lasted but the midfoot area may not be as broad as a really flat foot needs and you will need to try it on to find out.
The shoe is in the cushioned category but borders the stability category and Saucony describes this shoe as structured cushion. The shoe has PWRRUN foam midsole and a well-vented upper for hot feet. If you liked the last model of the Guide, you may want to try this one on first as it has changed slightly. For those who have worn or tried the Saucony Ride, this shoe is similar but more supportive.
If you are lighter, have a flat foot but not too wide and think you may only need mild support, this could be the shoe for you.
4. New Balance 1540 V3
Men's
Women's
This can be one of New Balance’s lesser know shoes. I have seen it and its impressive. Its not for everyone. Its actually heavier than the beast, does not list its drop but think its relatively level (flat). This is not a racing shoe but a solid, straight-lasted, very stable shoe. If you want something like the Brooks Beast but want to try something else, this is it. It is a great shoe if you also have a narrow or really wide foot as it comes in narrow right up to 6EE width (extra, extra wide)!
The New Balance ENCAP and Rollbar midsole technology ensure a very stable heel and feel cushion on impact. If you are a lighter runner, you might find this too stiff.This is one solid shoe! Be aware that not every shop will carry this specialty shoe though, you may have to order in or order online.
5. Asics GT-1000 -11
Men's
Women's
This is another shoe to try is you have a flatter foot and are not a heavier runner and want to see if a shoe with a straight-last and a bit of stability can help you. This shoe has been around for a while and is paired up with the GT-2000 which has a bit more stability features built in.
The Asics LITETRUSS™ technology is placed on the midsole’s inside angle to reduce pronation and has their patented FLYTEFOAM™ for cushioning with added gel in the heel for greater shock absorption at heel strike.
*If you have a higher volume foot, as well as being flat you may want to try other shoes. Asics are great shoes but can be shallower than some others.
6. New Balance 580 Unisex
Men's / Women's
Ok, I know, its pretty white and its not exactly yelling speed or fashion show but believe it or not its one of my favorite shoes! This shoe has been in the New Balance line-up for at least 25-years and is now a unisex shoe but used to have a men’s version that was navy blue.
This shoe is solid, stable, straight lasted with good depth and comes in one width but used to come in many. It is still worth looking at or trying if you need room, straight and sturdy. This will not accommodate as many wide feet as it used to – but was a go to when other shoes would not work!
The shoe features ABZORB (extra cushioning substance) in the C-CAP midsole (solid)along with the New Balance ROLLBAR stability post system helps control rear-foot movement for enhanced support.
The shoe has a solid heel, and a good deal of leather so may also be a bit warmer than others with more mesh.
Shoes in Widths
A lot of shoe models do have a width option but not every store will have it available. Check online and ask questions!
When Should I Replace My Shoes?
The general rule of thumb is 300-500 miles or 500-800km if you track the time you spend on your shoes. If the shoe is older than 6-months, start looking at it and evaluating. If the shoe feels worn out, it might be worn out.
Find the right shoe for you and your feet. A little discomfort may be okay but never run through pain. Take care of your feet!
If you have concerns or questions, or if shoes alone are not making you feet happy or making them feel better then it’s time to find a local Podiatrist or Pedorthist. If you have flat feet and start running, start gradually, follow a plan.
I am looking for a sneaker with an extra wide toe box, that is light and has good support and cushioning
Hi Mina, you can have a look at some of the styles in the post about wide running shoes – findmyfootwear.com/best-wide-running-shoes-wide-toe-box-and-extra-wide-width-sizes/
I am looking for sneakers, or running shoes, that have a wide toe box and where the widest part of the shoe is at the end of the little toe, not the base of the little toe. Altra makes shoes that allow the big toe to go straight down the shoe, but the other side of the shoe cuts in too quickly. Most manufacturers seem to think the shoe (and presumably the foot), should be shaped like the prow of a boat, coming to a point at the front.
Does anyone know of shoes that are shaped more like a fan, than a boat?
Tim – go check out Altra Running shoes (https://www.altrarunning.com/). The shoes are foot-shaped and may help your problem.
Noel
Mina – alot of brands do have models with wide options that are worth trying but you will need to ask. It may also be worth checking out Altra running shoes that are foot-shaped and often have more room in the forefoot.