If you're a flat-footed runner -- with low arches -- you may find yourself racking up injuries and pain from your workouts. Without proper arch support, it can be difficult and exhausting to run. Luckily many running shoes on the market are designed for flat-footed runners and come with strong arch supports. Understanding your foot anatomy and running needs can help you find the best running shoes for your foot type.
Pronation
You can determine your level of foot arch by putting your wet feet on concrete or paper towels and observing the prints. If you have low arches, you will see almost your whole feet on the prints. People with regular arches will see a curve inward along the central, inner part of the prints. Pronation is the degree to which your foot rolls when you run. If you have low arches, you will most likely overpronate, meaning your feet will roll inward when you run. Overpronation can lead to injuries from overuse while running.
Arch Support
Shoes designed for low-arch feet offer motion control features, which help reduce overpronation, as well as strong arch supports. Arch supports help absorb the shock of running when your feet hit the ground, reducing your chances of injury and foot fatigue. When looking for running shoes, choose models that state "arch support" in the description, or ask a knowledgeable sales associate to help you. Some running shoes with strong arch support include the Nike Zoom Structure Triax+ 12, Brooks Adrenaline GTS 9, New Balance 1224 MR/WR and Mizuno Wave Inspire 5.
Considerations
In addition to arch support, other running shoe features can help you run more comfortably with low arches. Overpronators should choose running shoes with a straight shape, according to The Running Advisor website. These shoes may be slightly bulkier than curved shoes but offer lots of stability. Shoes with a high degree of stability can be very helpful for flat-footed runners, offering extra support and motion control.
Other Factors
The distance you run and the terrain you cover should also influence your running shoe choice. If you run 15 miles a week on a treadmill, for instance, you can choose a more lightweight running shoe than someone who runs marathons and covers hilly or uneven terrain. Long-distance runners need plenty of stability and thick-soled running shoes for extra support. If you do a lot of trail running, you may want to consider a heavier shoe that is designed for the wear and tear of trails.
