If you're a flat-footed runner, regular running shoes won't offer the support you need for low arches. Running without adequate support for flat feet can lead to overuse injuries and skeletal alignment problems. You can improve your running form and put yourself on the path to more comfortable, enjoyable runs by finding shoes designed for flat-footed runners.
Anatomy of Flat Feet
If you have flat feet, this means that you have low arches, which will require extra support. Flat-footed runners tend to overpronate when running. Pronation occurs when your foot strikes the ground with the heel and rolls inward. In flat-footed runners, the central, arch section of the foot collapses and becomes flat from the impact of your heel striking the ground and rolling forward, making your foot roll inward more than average. Normally, foot arches should stay supportive and not collapse under pressure from up to three times your body weight, according to the Running Shoe Guru website. But flat-footed runners' arches collapse, requiring extra support to lessen the impact of running.
Overpronation Injuries
Flat-footed runners without adequate arch supports often sustain injuries from overpronation and overuse. Most runners glean support and adequate absorption from their arches, but flat-footed runners do not. The foot arch collapsing leads to more inward motion as the foot rolls forward, also causing the ankle to twist inward and knee to overcompensate. As a result, overpronation can cause skeletal alignment problems, as well as injuries from repeatedly striking the ground without adequate shock absorption, causing shin splints, tendinitis, bunions and other overuse injuries.
Running Shoe Solutions
Flat-footed runners should choose shoes that offer arch supports, which will help absorb the shock of pounding the ground while running. Stability shoes can provide extra support and cushioning for runners with low arches. Motion control is another important feature that flat-footed runners should look for in running shoes. Motion control shoes tend to be more rigid than most running shoes, and offer extra support to help lock your foot in position and minimize excess pronation.
Considerations
You may have other running shoe requirements based on your training program and methods. If you often run on trails, for instance, you can benefit from trail running shoes, which provide extra support to help your feet stay steady on uneven terrain. If you do light running by logging in a few miles on the treadmill each week, you can probably do well with more lightweight running shoes, as treadmills offer some shock absorption. No matter what surface you run on or how far you go though, it is important for flat-footed runners to wear shoes with arch supports.
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