Running with flat feet

Flat feet are formed when the height of the arch of the foot is low and the entire foot comes in close contact with the ground.  People with low arch do not have a clear curve on the inside of the foot.  A flat foot is a sign of ovepronation and there are more chances of the ankle twisting inwards and injuries taking place. The most common reason for flat feet can be a result of torn tendons due to injury, abnormality from birth, arthritis and nerve problems. The risk of flat feet can increase with obesity, diabetes, old age and during pregnancy.


Flat feet are considered problematic because the alignment of a person’s lower extremities and back are disturbed. This leads to several foot problems which become worse as one grows in age. They create problems for runners as they lack adequate arch support. The arch is supposed to support the body weight much more during the running gait. People with flat feet may experience tiredness of the feet and pain in the arches and heels. The bottom of the feet sometimes gets swollen and movement of the foot and standing on the toes becomes difficult. There can also be pain in the back and legs.

Flat feet do not stop one from running and joining in marathons. But these people have to be a bit more cautious. It has been noticed that flat feet are much better than curved feet because they are more shock resistant and healthy people with flat feet can run faster than people with curved feet. People with flat feet can run faster if they can choose the right shoes for their feet. They must choose footwear which is designed in a manner to reduce overpronation.

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These shoes are popular as stability and motion control running shoes. They have firm midsole that help in reducing excess probation.  Stability shoes are suitable for mild to moderate over predators and motion control shoes are exclusively made for severe predators. The heel of these shoes needs to be rigid which do not bent forwards in order to give support to the heel bone. Flat feet are better accommodated in a wide toe box. The outer sole of the shoe for flat feet should bent only near the toe and not in the middle.


People with flat feet should avoid shoes that have too much cushioning and less support as this increases probation. These people also avoid running on uneven surfaces.  Running trails and golf courses will be more comfortable and be soothing to the paining ankles and knees of people having flat feet.

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