Find My Footwear

Style and Comfort for Your Feet

  • Running Shoes
    • Running Shoe Reviews
    • Running Shoe Comparisons
  • Shoe Guides
  • Walking Shoes
  • Work Shoes
  • Plantar Fasciitis
  • Flat Feet
  • Blog

Running Shoes and Different Foot Types

Last Updated: May 21, 2025

By Paul Freary  

Foot shape and structure play an important role in running performance and injury prevention. Variations such as flat feet (pes planus), high arches (pes cavus), and broad feet can influence biomechanics and your running gait, affecting how forces are distributed during the gait cycle.

Recognising these differences is an important factor for runners aiming to optimise performance and minimise the risk of injury.

Running Shoes on a Rack

Table of Contents
Flat Feet (Pes Planus)
High Arches (Pes Cavus)
Broad, Wider Feet
The Role of Pronation in Running

Man running in Countryside

Flat Feet (Pes Planus)

While many people may have been told at one time or another that they have ‘flat feet’, it is important to consider the FUNCTION of the foot as well as the shape of the arch.

The 26 bones in the foot and 33 joints, there are many factors and considerations to be aware of, than simply the shape of the visible arch!

Flat feet are characterised by a collapsed medial longitudinal arch, resulting in the entire sole of the foot coming into near contact with the ground. This condition can be congenital or acquired over time due to factors like ageing, injury, or prolonged stress on the foot.

FLAT FOOT

Biomechanical Implications

 Individuals with flat feet can often exhibit overpronation, where the foot rolls inward excessively during the gait cycle.
Although being ‘flat-footed’ doesn’t mean you will always over-pronate. The flexibility of the foot is also a consideration. * See research insights below.

Overpronation can lead to:

  • Altered Load Distribution: Increased stress on the medial structures of the foot and lower limb.
  • Muscle Fatigue: Overuse of muscles to stabilise the foot, leading to fatigue and potential injury.
  • Joint Stress: Additional strain on the knees and hips due to misalignment.

Injury Risks

Overpronation associated with flat feet can predispose runners to various injuries, including:

  • Plantar Fasciitis: Inflammation of the plantar fascia due to overstretching.
  • Shin Splints: Pain along the shin bone from repetitive stress.
  • Knee Pain: Misalignment can lead to patellofemoral pain syndrome.

Research Insights

A study with Royal Australian Air Force recruits found no significant correlation between flat feet and increased injury risk during basic training. Interestingly, some military studies suggest that individuals with flat feet may experience fewer stress fractures compared to those with high arches.

https://academic.oup.com/milmed/articleabstract/170/7/623/4578164?redirectedFrom=PDF

Footwear Recommendations

For runners with flat, overpronated feet, consider the following types of footwear.

  • Stability or Motion Control Shoes: These provide medial support to control overpronation.
  • Arch Support: Built-in or custom orthotics can help maintain proper foot alignment.
  • Cushioning: Adequate cushioning absorbs shock and reduces stress on joints.

Good examples of footwear that I have found to help control overpronation include Brooks Adrenaline GTS24: A great value supportive shoe with ‘GuideRails’ to support the rear foot.

Brooks Glycerin GTS22

Brooks Glycerin GTS 22

As with the Adrenaline GTS, the Glycerin uses the same type of support/control, but with a higher stack of cushioning.

New Balance 860v14

New Balance 860

An everyday trainer with a dual-density midsole that is slightly firmer on the medial aspect to control overpronation.

Saucony Guide

Saucony Guide 18

Thanks to the geometry (shape) of the midsole cushioning, this shoe ‘guides’ the foot into a neutral position through the gait cycle. It works very effectively without additional elements and therefore keeps the shoe light in weight.

Mizuno Wave Inspire

Mizuno W Inspire 20

Thanks to the brand’s WAVE technology, the shoe reduces overpronation, with the WAVE being stronger on the medial side.

This isn’t a complete list, and most major manufacturers have shoes in their running-specific lineups which are designed to control pronation.

High Arches (Pes Cavus)

A high arch is indicated by an exaggerated elevation of the medial longitudinal arch, leading to a hollow appearance of the foot. This condition can be rigid or flexible and is less common than flat feet.

ARCH HEIGHT

Biomechanical Implications

High arches often result in underpronation or supination, where the foot rolls outward during the gait cycle. BUT, like a flat foot, the flexibility of the arch is a major contributor to the movement of the foot. Put simply, a rigid, inflexible foot would supinate, and a very flexible foot would be more likely to overpronate.
Consequences of the inflexible, high arch include:

  • Reduced Shock Absorption: Limited pronation decreases the foot's ability to absorb impact.
  • Increased Pressure: Higher stress on the lateral aspect of the foot and lower limb.
  • Stiffness: A rigid foot structure can impair adaptability to varying terrains.

Injury Risks

Supination associated with high arches can lead to:

  • Stress Fractures: Due to concentrated pressure on specific areas.
  • Ankle Sprains: Reduced stability increases the risk of rolling the ankle.
  • Plantar Fasciitis: Tight plantar fascia from lack of flexibility.

Research Insights

Stress fracture of the distal fibula in flatfoot patients: case report

https://pmc.ncbi.nlm.nih.gov/articles/PMC4484018/#:~:text=Conclusion,to%20contribute%20to%20this%20condition

Injury-reduction effectiveness of prescribing running shoes based on foot arch height: summary of military investigations

https://pubmed.ncbi.nlm.nih.gov/25155917/

Footwear Recommendations

For runners with high arches and more rigid feet:

  • Cushioned Shoes: Enhanced cushioning compensates for reduced natural shock absorption and can help to gently pronate the foot into a more neutral position.
  • Flexible Midsoles: Promote better foot movement and adaptability, again helping to help the foot into a more neutral position.
  • Neutral Support: Avoid excessive motion control features that can hinder natural foot motion.

When fitting runners that have a supinated gait with running shoes, I have found the following work well, thanks to their natural flexibility. The following shoes tend to have softer midsole cushioning and be more flexible than many neutral models. The combination of soft cushioning and flexibility helps to add a little pronation to the otherwise ‘stiff’ foot and gently pronate it into a more neutral position.

New Balance 1080

New Balance 1080 V14

Its deep stack and soft midsole can bring a rigid foot into neutral.

Saucony Triumph

Saucony Triumph 22

Again, its softer midsole foam helps neutralize the foot.

HOKA Clifton

HOKA Clifton 10

Another soft, well-cushioned shoe that adds a little flexibility to an otherwise stiff foot.

Brooks Adrenaline GTS

Brooks Adrenaline GTS 24

While considered a support type shoe, the natural of the GuideRails can help bring the foot into a more neutral position (try in store if possible)

Again, aim for softer cushioned shoes that are more flexible in the midfoot section to aid natural pronation.

Broad, Wider Feet

Broad feet refer to a wider foot structure, often requiring more space in the forefoot and toe box areas. This can be a natural anatomical variation or develop over time due to factors like weight gain or pregnancy.

Biomechanical Implications

While broad feet don't directly affect pronation, ill-fitting shoes can lead to:

  • Toe Compression: Leading to blisters, bunions, or hammertoes.
  • Altered Gait: Compensatory movements to accommodate discomfort.
  • Reduced Stability: Inadequate shoe width can compromise balance.

Injury Risks

Improper footwear for broad or wide feet can cause:

  • Metatarsalgia: Pain in the ball of the foot due to pressure.
  • Neuromas: Nerve irritation between toes from compression.
  • Calluses and Blisters: Friction from tight-fitting shoes.

Footwear Recommendations

For runners with broad feet:

  • Wide Toe Box Shoes: Accommodate foot width and prevent compression.
  • Custom Fit Options: Brands offering various width sizes ensure a better fit.
  • Minimal Overlays: Reduce pressure points on the foot.

The first consideration for broader or wider feet would be to determine the type of shoe required to provide the correct level of cushioning and control and then check if this model is available in various width fittings.

For example, a very popular neutral running shoe such as the Brooks Ghost 16 or soon to be released (June 2025) Ghost 17 is available in men’s widths B (narrow) D (regular) 2E (wide) and 4E (extra wide) and women’s widths; A (narrow) B (regular) and D (wide).

Other brands, including New Balance, Saucony and HOKA, all offer width fittings in some of their more popular models.

Some brands, such as Altra, Topo and INOV8, offer shoes with what they describe as a ‘foot-like’ last. These generally have a slightly broader fit across the mid and forefoot.

ASICS Saucony Running Shoes

The Role of Pronation in Running

Pronation is the natural inward roll of the foot during the gait cycle, essential for shock absorption and propulsion. Variations include:

  • Neutral Pronation: ‘Ideal’ alignment with even weight distribution.
  • Overpronation: Excessive inward roll, often common in flat feet.
  • Underpronation (Supination): Insufficient inward roll, often seen in high arches.

Understanding one's pronation type is crucial for selecting appropriate footwear and preventing injuries.

Research Insights

A study was published in the British Journal of Sport Medicine. The authors monitored 372 recreational runners during 6 months for injuries (average weekly training = 2 x 9km at 6min/km or 10min/mile). Runners were randomised to either neutral cushioned shoes or motion control shoes. The study concludes that runners with pronated feet show a decreased risk of injury while wearing motion control shoes compared with neutral cushioned footwear.

Injury-reduction effectiveness of prescribing running shoes based on foot arch height: summary of military investigations

https://bjsm.bmj.com/content/50/8/481.short?rss=1

Footwear Selection and Comfort

Recent research emphasises the importance of comfort in shoe selection. A study published in the British Journal of Sports Medicine suggests that runners should prioritise comfort over traditional motion control features, as comfortable shoes may reduce injury risk more effectively.

What are the perceptions of runners and healthcare professionals on footwear and running injury risk?

https://bmjopensem.bmj.com/content/bmjosem/6/1/e000767.full.pdf

B9CFR9 Side view of a woman's foot
In Conclusion

Recognising and understanding your foot type, flat feet, high arches, or broad feet, is important for optimising running performance and minimising injury risk. By selecting appropriate footwear and considering individual biomechanical needs, runners can enhance comfort, efficiency, and overall enjoyment of the sport.

Note: For personalised advice based on your natural running gait, consider visiting a specialist running store with educated staff and gait analysis equipment to assess your foot structure and running gait. If in doubt, consult a medical professional before undertaking physical activity or continuing to take part in any activity when you are injured.

Author

  • Paul Freary
    Paul Freary

    Paul has a lifetime of running experience. As an athlete, he competed at the international level and has some pretty impressive PR’s. He lives in Lancashire in the UK and writes for several leading publications including Athletics Weekly.

    View all posts

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Logo Findmyfootwear Orng Txt

fitness shoes
 

 

shoes


Running Shoes for Flat Feet
running shoes flat feet
 

What’s Causing My Arch Pain?
 

painful foot arch
 

Most Comfortable Running Shoes
comfortable running shoes

How to Rebuild Your Foot Arch
 

flat feet examination
 

CrossFit Shoes
crossfit shoes
 

What is Overpronation?
 

shoe inserts for overpronating feet
 

Shoes for Heavy Runners
shoes for heavy runners
 

Supinating Feet
 

Stability Running Shoes
running shoes overpronation
 

What is Gait Analysis?
 

walking on treadmill
 

Insoles for Foot Pain
plantar fasciitis insoles
 

What is Plantar Fasciitis?
 

pain in heel
 

Running Shoes for High Arches
running shoes high arches
 

Is Plantar Fasciitis Killing Your Feet?
 

Pointing to Plantar Fasciitis Pain
 

Running Shoes for Wide Feet
wide running shoes wide feet
 

Marathon Running Shoe Buying Guide
variety marathon running shoes
 

Can You Stop Plantar Fasciitis from Flaring Up Agian?
 

Examining Plantar Fasciitis Foot Pain
 

Should You Fix Flat Feet?
 

Exercises for Flat Feet
 

Is Flat Feet a Serious Condition?
 

arch building exercises
 

Find My Footwear

818 Dominick Ct, South Plainfield, NJ 07080

Phone : 862-256-7108

________________________________

  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Sitemap
  • Terms of Service

The information on this site is for informational purposes only and should not be considered as medical advise or a  substitute for professional advice

Follow us on our Social Network

Facebook
X (Twitter)
Pinterest
LinkedIn
Instagram

Affiliate Disclosure

FindMyFootwear.com is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

FindMyFootwear.com also participates in various other affiliate programs, and we sometimes get a commission for purchases made through our links.

Copyright © 2025 Findmyfootwear.com