Yesterday we talked all about flat footed runners and ways to help reduce pain along with reasons those feet can hurt so dang much. If you have flat feet and have dealt with the dreaded but common plantar facialis, you know the reason proper running shoes and insoles are so important. Heck, even if you have never dealt with foot pain and are convinced the ground is made of cotton candy and unicorn kisses, proper running shoes are still important.
Runners with flat feet often run the risk of pronation and injury. This is due to the fact that the arch is not able to absorb shock as well as those with well formed arches. The constant pressure on the foot can lead to injuries from the sole of the foot to the ankles, knees, hips, and back. To avoid this pain, it is important that runners have proper arch support.
Running shoes give arch support in two ways- the first is through the sole of the shoe. Soles of shoes made for people with low arches have to be made of a more durable material, this is usual seen by the sole being a different color foam where the arch is. The second way you get support is through a good insole. Most shoes made for people with flat feet have much stronger insoles. Both these reasons cause many an arch-supported shoe to run a bit pricier than their counterparts.
Chances are, if your feet are flat, you break your fair share of insoles. My best recommendation is to get a pair or two of insoles made for people with flat feet and always have them on hand.
Saucony Guide 7 Running Shoe
The Suacany Guide 7 is great for guys and girls. These shoes have a lot of arch support and extra ankle support to aid against pronation. They also have a 8mm offset which is great for any tip-toe runners out there since it will help you run on the mid-sole of the foot. If you are a heel runner, these may not be for you since they will only encourage that pesky habit.
Brooks Adrenaline GTS 14 Running Shoe
These are pretty lightweight for the amount of support they give coming in at an impressive 9.4 ounces. The Brooks Adrenaline is also highly recommended for those with plantar facialis since they give some massive arch support but are still quite flexible in the mid-sole. Sure, they are pricy, but these are the kind of shoes that will not let you down.
Nike Lunarglide +5 Running Shoe
I love these shoes. If I was not in a love affair with my Suacany Kinvara's, these would be my shoe of choice. These are great for arch support, pretty, and wonderful for those who try to run on their tip-toes. Yes, the offset is rather higher at 10 mm, but boy are they comfy. The Lunarglides are also long-lasting shoes with insoles that will not have to be replaced quite as often as some others.
Mizuno Women's Wave Prophecy 2 Running Shoe
At 8.5 ounces, these are some of the lightest support running shoes I have ever seen. Although they have a rather high offset of 12 mm, they encourage a mid-sole strike and reduce the jarring feeling many flat footed folk associate with running. These were also made to increase bounce and actually give energy back every time your foot hits the ground.
Mizuno is known for having rather small toe boxes, though. If you have long toes or require a bit more room in the toe area, you may want to order a half size up.
New Balance 860v3 Running Shoe
New Balance uses NuFoam in these which make them lighter and more durable- something every person with a low arch needs! The New Balance 860v3 are also a bit slimmer, perfect for those with narrow feet and low arches.
Saucony Kinvara 4 Running Shoes
Have I mentioned how much I love these shoes? All the other shoes on this list have had rather high offsets which is great those who tend to run on the ball of their feet. For strikes that are more mid-sole or heel located, these shoes are a dream. The arch has great support and the offset is much closer to a barefoot feeling than any other listed here since it is a mere 4 mm. Although these shoes are not sold as a "stability" shoe, they are a dream for those with a mild flat foot who enjoy a mid-sole strike.