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The best running shoes for flat feet, based on advice from experts
No, you don't always need a stability shoe — but here's what you do need
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Finding the right pair of running shoes is important, no matter your foot type. But if you’re a flat-footed runner, choosing the wrong pair could contribute to various problems, including excess wear and tear on one side, pain in the ankle, calf, knee, hip or lower back, shin splints or plantar fasciitis.
As you’ll find below, the best running shoe for flat feet will be personal to you. It’s a good idea to get a foot analysis to see exactly what your feet require. That being said, the following running shoes are all good options – keep scrolling to read more.
The experts: To help guide our selection of the best running shoes for flat feet, we relied on the expertise of Matthew Hart, podiatrist and owner of MH Sports Podiatry, podiatrist Dina Gohil, brand ambassador for CCS Foot Care, and Luke Van der Feen, a running-specific physiotherapist at The Running Room in London. While none of these experts personally selected any of the shoes listed below, they provided a framework to help us recommend models that have proven successful in supporting flat-footed runners.
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What to look for
While there’s no set formula for choosing a shoe for flat feet, there can be a few helpful features to look out for.
Midfoot arch support
For people with flat feet, finding a shoe that can assist with supporting the medial arch can be beneficial, says Van der Feen, as they often lack the capacity to tolerate high loads without it.
‘Midfoot support or “structured” shoes are designed with a more rigid midsole or medial posting,’ he says. ‘This helps to prevent excessive pronation and tibial internal rotation which can contribute to conditions such as plantar fasciitis and tibialis posterior tendinopathy.’
Stability or neutral
Despite common belief, midfoot support doesn't have to come from a classic stability shoe with a medial post or similar technology. In fact, Gohil says it totally depends on your running needs and foot type, advising a neutral trainer first and foremost, with insoles being used as a supplement to your body’s needs.
However, Gohil adds that shoes with features like stability or motion control can help keep the feet in check and provide the support and stability that flat feet crave.
'Depending on the runner's weight and the degree of mobility within their foot, I tend to use more structured shoes, especially if the person has an adult acquired flat foot deformity,' adds Hart. 'These shoes have less medial midsole compression under weight bearing [i.e. they provide more medial support], and the aim with them is to reduce strain through the soft tissue structures of the midfoot.'
Van der Feen agrees: ‘A stability shoe offers guidance without overly rigid support. This can be better for someone with flexible flat feet as they provide support without excessive pressure in the medial arch which often causes blistering or discomfort. I will generally avoid over correction or the use of more rigid support unless there is a clear functional impairment.’
Flexibility
Finally, a firm heel counter can help to lock the heel in place and control any excessive rear foot motion, says Van der Feen. ‘But a shoe should have a mild degree of flexibility at the toe — rather than being flexible at the midfoot — as this can exacerbate motion and contribute to fatigue.
How we selected
To select these shoes, we consulted running experts Hart, Gohil and Van der Feen about the needs of flat-footed runners. According to them, the most important features to look out for are midfoot or arch support, some form of stability and a touch of flexibility in the forefoot. We then combined this insight with our own hands-on testing and in-depth knowledge of the running shoe market to select the models that work best for flat feet. While running shoe fit and feel is highly subjective and we always recommend trying a pair before you buy, we’re confident that at least one of the options below should work well for you.
The best running shoes for flat feet
Pros
- Firmer midfoot
- Roomy toe box
- Good balance of flexibility and support
Cons
- Not the most lively ride
Read our full Fresh Foam X 860 v14 review
The 860s are a popular mild stability shoe (landing somewhere between a neutral and super stable trainer) and an excellent choice for flat feet. The v14 is the first in the 860 range to employ New Balance’s Stability Plane technology, which was debuted by the brand in 2023 with the Vongo v6. This technology entails a thin, EVA stability plate in the midsole, which offers greater flexibility without compromising support. It also helps to make the midsole feel softer than that of the 860 v13, without being too squishy and lethargic.
The 860 v14 boasts a dual-density Fresh Foam X midsole, comprised of a soft layer on top – to be kind to the soles of your feet – and a firmer one below for all-important stability. There’s also a defined rocker profile, which helps to inject a bit of bounce and propulsion into your stride, though the 860 is most definitely built for slower efforts overall.
| Weight | 306.5g (men’s), 245.4g (women’s) |
|---|---|
| Stack height | 35.5mm (heel), 27.5mm (forefoot) |
| Drop | 8mm |
| Type | Mild stability |
Pros
- Stable yet non-obtrusive
- Comfortable
- Smooth transitions
Cons
- Not for faster efforts
While the Gel-Kayano is Asics’ flagship stability shoe, the GT 2000 is another great option for runners seeking an everyday running shoe with mild support. A combination of Literuss technology on the medial (inner) side of the shoe and 3D print details on the upper deliver support and stability.
Underfoot, FF Blast Plus foam provides lightweight cushioning and shock absorption, with more cushioning in the forefoot that its predecessor. An increased heel bevel and forefoot flare creates a smooth heel-to-toe transition.
There’s also a plush padded ankle collar, a new breathable engineered mesh upper and a heel pull-tab for easy step in. A solid, supportive choice for daily mileage.
| Weight | 275g (M), 235g (W) |
|---|---|
| Stack height | 36.5mm (heel), 28.5mm (forefoot) |
| Drop | 8mm |
Pros
- Comfy wraparound fit
- Supportive cushioning
- Non-intrusive guidance
Cons
- Fit can be a little inconsistent
- You prefer a softer underfoot ride
Read our full Brooks Adrenaline GTS 24 review
The Adrenaline has long been a popular everyday training shoe for overpronators, and for support and cushioning over long, slow miles, they’re a safe bet.
While the Adrenaline GTS 23 featured version two of Brooks’ DNA Loft midsole foam – combining foam, rubber and air to build a soft and cushioned ride – the Adrenaline GTS 24 features version three. The difference between DNA Loft v2 and v3? The third version infuses nitrogen (yes, essentially more air) into the mix, creating a four-ingredient foam that is even lighter and more responsive than before. Plus, it feels gloriously comfy underfoot.
Other improvements for the Adrenaline GTS 24 are the optimised mesh upper, which offers a touch more breathability, and the added rubber on the outsole, which enhances durability and provides an even greater level of traction on slippery roads.
Thanks to the GuideRails technology, the shoe keeps your foot in place with every step, preventing wayward rolling and motions of the foot and ankle that could lead to niggles. While testers felt it was a little cumbersome and stuffy for longer runs, it is a great option for newer runners, overpronators and those who want to gently increase their mileage in a supported way, without any biomechanical consequences.
| Weight | 283.5g (M), 249.5g (W) |
|---|---|
| Stack height | 36mm (heel), 24mm (forefoot) |
| Drop | 12mm |
| Type | Stability |
Pros
- Stable and secure
- Surprisingly lightweight
Cons
- Denser foam
- Run slightly small
The Arahi is best suited to steady-paced training runs, offering stability via its J-Frame midsole support. This is essentially a firmer section of foam in the midfoot, which hooks around the back of the shoe in the shape of a J, from the medial to the lateral side.
The ride is firmer and more rigid that some cushioned daily trainers, but stability and foot comfort is key, meaning you can put in workhorse miles and they will keep your feet snug and safe.
Fit wise, they're lightly snug fit (we’d recommend going up half a size) but lockdown is excellent.
| Weight | 282g (M), 228g (W) |
|---|---|
| Heel-to-toe drop | 5mm |
| Type | Stability |
Pros
- Lightweight for a stability shoe
- Effective arch support
- Responsive midsole with good firmness and energy return
Cons
- A tad warm during longer efforts
- Narrower forefoot than original Tempus
Read our full Saucony Tempus 2 review
The Tempus is an impressive training and racing shoe if you’re looking for something with impressive bounce but plenty of motion control. At its core, it’s a stability shoe, with the support delivered via a contoured frame starting above the midsole, together with a deep fit to hug the feet. This allows you to sit deeper into the footbed.
Despite weighing in at around 315g (UK 11), the Tempus 2 feels lightweight underfoot and our tester had no issues picking up the cadence on faster efforts. The midsole consists of a combination of Saucony’s energetic PWRRUN PB foam and the more rigid, high-density, asymmetrical PWRRUN frame. This combo gives the shoe a firm and balanced underfoot feel, particularly at the forefoot, and extra support in the arches, while the stiffness and rigidity at the midfoot and forefoot is what gives the shoe its responsiveness.
As for stability, the medial arch support at the inner heels corrects overpronation and reduces that lateral role — but not overly so. The stiffness of the heel also gives structure and balance, without sacrificing too much in terms of speed.
| Weight | 315g (UK men’s size 11) |
|---|---|
| Stack height | 33mm (heel), 25mm (forefoot) |
| Drop | 8mm |
| Type | Stability |
What are flat feet?
The definition of a flat foot is debatable, says Hart. Common presentations include low arches and valgus (everted heel position). 'However, we see these presentations in individuals without pain or [symptoms], so a flat foot does not necessarily cause pain and can function perfectly well,' he says.
Gohill agrees that flat feet are 'quite common and generally most people are unaware of them and continue as normal with no issues'.In some cases, flat feet might run in the family, meaning you’re genetically predisposed to them and are born with flat feet. In other cases, flat feet can be a result of injury or muscle weakness, known as ‘collapsed arches’.
‘If your flat feet are causing you pain or you are concerned about them, always seek expert advice from a GP or podiatrist, who can advise on the best course of treatment,’ says Gohil.
When there is pain or issues arise, a podiatrist needs to determine whether the flat foot is a flexible flat foot, a rigid flat foot, or has developed over time and become an adult acquired flat foot deformity, adds Hart.
'It is important when this happens to see a podiatrist as there are many contributing factors and associated risk factors for flat feet.'
Why is it important to choose the right running shoes if you have flat feet?
The feet are highly complex structures, with 26 bones, 10 major extrinsic tendons and their muscles, and over 30 joints, says Hart. 'These structures work together with the nervous system, fat pads and skin to provide a mobile, sensitive and adaptive foundation during weight bearing activities to provide balance, stability and movement.'
When it comes to running, it’s important to choose a shoe that can withstand impact on the sole of the foot as well as support the ankle, says Gohil.
Despite what some advice may tell you, there's no one type of shoe for flat feet. ‘Ideally, you should have your feet assessed to check what your foot requires, as everyone is different,' says Gohil.
Wearing a shoe that is too big or too small can cause damage to your feet and put more strain on your soft tissue, tendons, ligaments, and other structures in your body, resulting in back pain and bad posture.’ It could also cause things like blisters, calluses, corns, and joint pain.
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