Anyone who expounds the myth that having flat feet is a death sentence for running needs to gain a better understanding of good running shoes and their benefits. According to the National Institutes of Health, flat-footed runners have the tendency to overpronate, which means their feet, knees and legs tend to roll inward to the medial side. There are many excellent running shoes available that allow runners with flat, overpronating feet to run consistently and with minimal injuries.
Overpronation Correction
Good running-shoe stores have staff who are qualified to analyze your gait and suggest the right running shoe to keep you injury-free and comfortable. Not controlling a mechanically incorrect gait caused by your lack of an arch can lead directly to injury, especially knee issues, according to a study done by the Orthopaedic Department at the University of Basel, Switzerland.
Stability and Motion Control Shoes
The two categories of running shoes most appropriate for runners with flat feet are stability, and motion control or maximum stability. Every runner's foot strike is unique, and there are also different degrees of overpronation. If your feet roll in at a moderate angle, then a stability shoe is needed. If they roll in excessively, a motion control shoe is the answer, as noted by the American Academy of Podiatric Sports Medicine.
Shoe Design
The A.A.P.S.M. notes that the midsoles of most stability and motion control shoes are made of ethyl vinyl acetate, or EVA. To increase stability, a dual density medial post is used in which the EVA under the arch is denser, allowing for greater structure and support, and limiting or eliminating any overpronation. Some shoe companies also use a hard plastic posting or thermoplastic urethane in addition to the dual density EVA. Motion control shoes generally use the most support possible, and stability shoes use anti-pronation devices but to a lesser amount.
The "Last" of the Shoe
The last or shape of the running shoe can also help determine which running shoe is correct for your flat foot. Because a flat foot by definition has little to no arch, the last of a motion control running shoe mirrors this straightness. A straight-lasted shoe, while conforming to and controlling your overpronation, can also be heavier because of the denser materials installed under the arch, according to the A.A.P.S.M.
Choose Well
Each manufacturer uses its own devices and cushioning, but all seek the same result---stabilizing your feet, knees and legs. The Brooks Addiction 9, Asics Gel Foundation 9 and Mizuno Wave Alchemy 10 are all examples of stability/motion control running shoes designed for flat feet. If you are swayed by the minimalistic running movement, use great caution when trying something such as the Vibram Five Fingers. Five Fingers are not running shoes, but more like gloves for your feet with zero arch support and cushioning.
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