7 Best Running Shoes For Flat Feet in 2024 (2024)

How we test running shoes

• All shoes are purchased with our own funds to help us stay transparent and honest.
• We go at least 30-50 miles in each pair before submitting our feedback. We ensure that the flat footers among us - both with flexible and rigid flat feet - lead the wear testing to prioritize their requirements and discuss their real observations about these running shoes.
• We slice these running shoes up in our lab to measure every imaginable parameter. Moreover, we set our gathered data side by side with the average values to have a qualitative analysis of each element of the shoes.

What are flat feet

Flat feet (also called fallen or low arches) are characterized by having no visible arch between the heel and the ball of the foot. It implies that the entire sole of the foot touches the ground when standing.

Based on studies, this foot condition affects 20% to 30% of the general population. For adults, it is more common among women who are over 40 years old and people who are obese.

If you are a flat-footed runner, this buying guide will help you pick the right pair of running shoes for your condition.

How to know if you have flat feet

The purpose of this guide is to educate, not to make any medical diagnosis or recommendation. We recommend seeing a medical specialist to determine your foot type.

There are more than a few professional methods to determine arch height. But the quickest and easiest way to do it yourself at home is by performing a wet test.

The only downside of this method is that it is rather subjective and doesn’t tell you the exact height of your arch. But at least, it is a good way to start.

Now check your results with the infographic below. Are the middle portions of your feet visible on the paper?

To back up your findings, we also recommend standing sideways to the mirror so that you see the inner side of your foot.

Stand on both feet with your full body weight. Does the arch disappear?

If the arch is visible when the foot is not loaded (i.e. when sitting on the chair) but disappears when you stand on it, you have flexible flat feet.

If the arch is NOT visible even when you’re sitting and remains flat in all body positions, you have rigid flat feet.

Flat feet and overpronation

Both types of flat feet are associated with overpronation (excessive inward rolling of the foot).

That’s why people with flat feet often notice that their shoes wear out faster on the inner side. It causes the shoe to tilt inwards, causing discomfort and unsightly appearance.

Luckily, there is a wide range of stability shoes that are designed to support runners’ feet and minimize overpronation.

Example of a stability running shoe for flat feet and overpronation

Learn more in our guides on pronation and arch support in running shoes.

How to choose the best running shoes for flat feet

Nearly every major athletic brand offers a category of running shoes tagged as “stability.”

These shoes are equipped with various supportive technologies that help to prevent the arches and ankles from collapsing inwards.

However, you never know exactly how much stability each shoe offers until you try it on foot. That’s why we perform several wear and lab tests to check the level of support in each running shoe. More specifically, we check the following characteristics:

• torsional rigidity (how hard it is to twist the shoe sideways)
• heel counter stiffness (how firm and supportive is the rearfoot)
• midsole width in the heel and forefoot (how wide is the platform)

A highly supportive running shoe will be hard to twist as it features stabilizing components in the midfoot area. It will also have a very stiff and structured heel counter at the back holding the rearfoot securely in place. Stability shoes rely on these two characteristics to provide a steady platform.

Torsional rigidity is assessed in a manual test on a 1-5 scale.

Heel counter stiffness is assessed in a manual test on a 1-5 scale.

A wide base is another essential component of a supportive shoe. Based on our caliper measurements, stability shoes on average are a few millimeters wider than their neutral counterparts.

Midsole width is measured in the widest parts of the heel and forefoot using a caliper.

Based on these lab measurements, we can tell which stability shoes are more supportive and which ones are better for medium-arched feet and mild overpronation.

The table below is sorted by torsional rigidity (on a 1-5 scale where 5 is the stiffest):

If you have rigid flat feet and/or severe overpronation, we believe that the following shoes will provide maximum support and stability:

Tips on choosing the right cushioning

Once you narrow down your choices based on the level of support, it is time to consider the shoe’s cushioning.

To achieve the most comfortable running experience, you should pay attention to the following:

• stack height (how much material there is between the foot and the ground)
• heel-to-toe drop (how much the heel is elevated above the toes inside the shoe)
• midsole softness (how plush is the cushioning foam)

Stack height

We follow the rules set by the World Athletics to measure the stack height of running shoes.

There’s been a tendency for running shoes to become taller and taller over the past few years. These days, we see more shoes passing the 35-mm mark in heel stack. What used to be maximalist is now considered standard.

High-stack shoes are best for those long weekend runs at an easy pace as well as recovery runs.

However, if you are a beginner we don’t recommend going for the thickest midsoles out there. Especially in the case of flat feet and overpronation. Research shows that being new to running in a max-cushioned shoe leads to higher impact loading, leg stiffness, and sometimes even injuries.

We recommend shoes with a moderate heel stack of 30-35 mm to avoid the potential stress and strain:

Drop

Another essential parameter to consider is the heel-to-toe drop (the difference between the heel and forefoot stack height).

The majority of running shoes for flat feet have a heel drop of 8 mm or more which means that there is more cushioning under the heel compared to the forefoot.

This setup favors a heel-striking pattern when the heel is the first part of the foot to land on the ground. That’s the most common pattern among beginners and most runners.

Midfoot and forefoot strikers with flat feet can also find a suitable shoe for their needs. Just make sure that the shoe’s drop is lower than 8 mm:

If you are not sure about your striking pattern or want to know more about the effect of drop, see our guide on the topic.

Midsole softness

Gone are the days when running shoes for flat feet were firm and rigid. Runners can now enjoy the abundance of both arch support and plush cushioning in one pair!

Brands have gotten rid of bulky shanks in favor of supportive carcasses such as Brooks’ Guiderails or ASICS’ 4D Guidance System. These technologies help you feel the benefits of plush foams without feeling wobbly.

We use an HA durometer to measure the softness of each shoe’s midsole from the inside. The lower the reading, the softer the foam.

However, some runners (especially beginners) may prefer a more traditional firm underfoot experience to feel more stable.

The right size and fit are just as important for flat feet

No amount of arch support can compensate for a poorly-fitting shoe. And flat feet require even more love and care.

If it’s been a while since you last purchased a pair of running shoes, we highly recommend measuring your foot length first. As the foot arch flattens, your whole foot grows a little longer and wider. And size adjustment becomes necessary.

Here you can find the official size charts for every major athletic brand of running shoes for flat feet.

Depending on your foot shape and width, you may also need to look for a more spacious toebox.

We use a caliper to measure each tested running shoe’s toebox in both the widest part of the forefoot and at the big toe. That way you know which shoes are more tapered and which ones have a more squared shape.

Consider breathability as well

Summer heat should never stop you from pursuing your running goals.

That’s why we pay special attention to the uppers of running shoes for flat feet. We perform a series of tests to determine the shoe’s ventilation capacities including a smoke-pumping test and a transparency test.

Based on our findings, we rate each shoe’s breathability on a 1-5 scale where 5 is the most breathable.

Lightweight running shoes for flat feet

Stability shoes tend to sacrifice some lightness in return for better stability. Additional supportive features make them heavier than neutral running shoes on average:

But as footwear technologies evolve, brands find new ways to make lighter shoes for flat feet.

Stability (GTS) version of the Brooks Launch 10 (8.5 oz/241g) is only 10g heavier than the neutral version (8.1 oz/230g).

These days you can even find speed training shoes with stability components that favor flat-footed runners. This is great news for personal records because every extra 100g added to your shoes slows you down by 1%, according to studies.

Trail running shoes for flat feet

For some reason, brands don’t indicate the level of stability and arch support in their trail running shoes.

Thus, we rely on our own lab tests to let you know which trail shoes have the highest level of arch support.

Other recommendations for runners with flat feet

Replace your running shoes before they wear out

Do not wait for your running shoes to be completely worn out before you replace them. Some experts suggest that running shoes should be replaced every 300 to 500 miles, depending on your running style, weight, and the quality of the shoes themselves.

However, our lab tests show that some stability shoes have sturdier outsole rubbers which extend their shelf life.

Using a Dremel with a sandpaper tip, we drill the outsoles at the same spot and with the same speed (10K RPM) and pressure (3.2N). The shallower the damage left by the tool, the more hard-wearing the rubber.

Also, pay attention to your shoe’s midsole. It provides shock absorption as well as the stability and motion control you need for your foot condition.

Over time, the midsole will wear down and won’t provide the same level of comfort and support. If you have already run a lot of miles and you notice pain during or after you run, then it’s time to buy a new pair.

Stretch and strengthen your feet

If you have flat feet, keep your arches strong and properly stretched. Make sure to stretch regularly every day for a few minutes and after your running activity.

For instructions and more flat feet exercises, read this article.

Do not ignore the pain

Running through pain will worsen the condition and increase the risk of serious injury. If you experience pain while running, get professional help. It is important to rest too.