Review: The Asics Gel Kayano 26 is a stability and support shoe designed with Asics’ well-known Gel Cushion underfoot.
The Trusstic system, Impact Guidance system and guidance line built into the sole of the shoe provide stability and correct pronation and the Flytefoam midsole combined with the “DuraSponge” outsole mean maximum impact absorption.
Review: This is a stability shoe designed specifically for flat to medium arches. It has mid-level arch support for runners who like to feel connected to the ground and don’t want too much distance between their feet and the road.
The shoes have a modest 4mm drop to maintain a natural stride.
The lightweight and responsive cushioning comes from the BioMoGo DNA midsole foam that adjusts to your stride and weight, and the sole is quite flexible due to the strategically placed Omega Flex grooves in the forefoot.
Mid-level arch support – feel the feedback from the road.
Flexible sole and upper for natural foot movement.
Modest cushion that adapts to your stride.
4mm drop encourages forefoot striking which you might not be ready for.
If you are looking to transition to forefoot striking, these are among the best brooks running shoes for flat feet.
Review: These zero drop Altra 3.5 shoes are built for overpronators with a special feature that is unlike any other overpronation shoe on the market.
This shoe incorporates Altra’s Varus Stability wedge which supports overpronators without the sometimes annoying stiff foam arch.
The Stability wedge is also removable so you can choose when and how long to run with or without support, which offers you a chance to train and strengthen the arch, while still leaving you the option to use support when needed.
Removable Varus Stability Wedge allows you to choose your level of stability.
Toe shape toe box allows your toes to spread naturally as you run.
Guide rail and Stabilipod features help correct pronation issues.
Run’s small, stability features are geared toward the front of the foot.
An excellent road running shoe for overpronators who forefoot strike.
Review: The Saucony Liberty ISO is a popular stability shoe for everyday training. It has a good amount of plushness and special features that alleviate plantar fasciitis and benefit flat-footed runners.
The shoe has moderate medial support, full-length Everun midsole cushion, a sole that is reinforced on the inner edge and heel, and an external TPU frame.
Full length responsive Everun midsole foam.
ISO fit system upper ensures a secure form-fitting ride.
Medial support alleviates plantar fasciitis and offers arch support for flat feet.
Narrows near the toe.
Best running shoes for flat feet and plantar fasciitis and moderate support for runners with flat feet.
Review: The Brooks Adrenaline GTS is a highly rated lightweight everyday trainer designed for overpronators. The Progressive diagonal roll bar located in the heel and arch area of the sole give the shoe stability.
The tri-density midsole foam forms an internal post that supports the arch and controls pronation. The shoe is well-cushioned thanks to two layers of midsole cushion, which also helps provide arch support that runners with flat feet may benefit from.
Progressive diagonal roll bar creates internal post support for foot arch.
Beveled sole works well for heel strikers as well as mid and forefoot strikers.
BioMoGo DNA midsole foam for an added layer of plush impact attenuation.
Available in wide, extra wide, and lots of color options. Yeah!
A little stiff.
Stable arch support makes these great running shoes for flat feet.
Review: The New Balance Rubix is New Balance’s newest motion control shoe, utilizing all new technology that provides optimum cushioning and stability.
It uses a segmented midsole to absorb shock and guide the foot through a stable transition. The Acteva Ultralight foam provides really lightweight cushioning while Guidance Ramps guide the foot through a correct amount of pronation.
Semi curved last.
Very smooth transitions.
8mm drop is designed for mid foot striking.
Comfortable and well cushioned motion control shoes ideal for mid foot strikers.
Review: The Altra Provision 3.0 has moderate cushioning but maximum support. Support comes in the form of a Varus stability wedge which re-aligns the collapsed arch of a flat foot.
The midsole StabiliPod and GuideRail work in tandem to prevent incorrect pronation and the natural toe shape forefront and Fit4Her design make this one of the best running shoes for flat feet and overpronation for women.
Varus stability wedge for arch support.
Fit4her designed specifically for women’s feet.
GuideRail and StabiliPod technologies prevent improper foot roll.
Run small, but wide in the toe box.
High support running shoes built specifically for women.
Review: The Gaviota 2 is another great motion control shoe from Hoka One One with a wide, stable base and plenty of cushioning.
It has a 5mm drop which means it encourages midfoot striking but it’s well-cushioned enough it won’t matter if you heel strike a bit too. It’s also really lightweight and really responsive for a motion control shoes.
Review: Nike’s Air Zoom Winflo has the trademark Nike sleekness and fast feel, while also providing excellent stability.
It’s a stability shoe with a 10mm drop which makes it great for heel strikers. Zoom air pockets in the forefoot and heel provide a bouncy feel while a thicker section of foam under the arch provides pronation support.
Cushlon foam is lightweight, durable and responsive.
Seamless engineered mesh upper is breathable and snug-fitting.
Runs small and narrow – not great for wide feet.
Best women’s running shoes for flat feet runners who want a fast feeling shoe with max spring back.
Review: The Newton Motion 7 is low drop stability running shoe with high quality cushioning.
The medial support is provided by a firm medial post which reaches toward the front of the foot to offer assistance to forefoot strikers who overpronate. It’s also really comfortable and a really versatile shoe that works well over a range of speeds and distances.
Medial arch support provided by a firm medial post.
Review: This neutral road running shoe by Mizuno pays special attention to the cushioning under the heel, which is why it works well for heel strikers and those with bad knees.
The U4ic midsole provides a soft heel center to take up the shock in the heel area.
The U4icX Strobel Lasting Board provides stability in the heel area and the Wave shape plate of Mizuno’s wave plate technology provides a shock-absorbing spring effect to further attenuate heel-strike shock.
U4icX Strobel Lasting Board provides heel and midfoot stability.
U4icX heel midsole for an additional layer of impact protection.
Mizuno wave plate technology for added spring back and impact force reduction.
Shoe runs narrow, however, it is offered in wide width.
Not enough arch support for overpronators.
Most comfortable running shoes for flat feet, heel strikers or those with bad knees.
Review: These long-distance running shoes by Adidas are neutral, so they don’t offer much in the way of deliberate arch support, but they’re designed for larger people who appreciate a stable, well-cushioned platform.
This means they provide ample cushioning and a smooth roll through that will help a little with your alignment.
Solar Propulsion Rail helps keep foot properly aligned.
FitCounter heel design prevents blisters and painful chafing in the Achilles heel area.
Energy returning Boost foam midsole.
Shoe runs long and a bit narrow.
Light, responsive, neutral shoes that go the distance if you’re already putting the work into strengthening your feet.
Maybe you have been told you need shoes with serious arch support.
Maybe you were told barefoot or minimalist shoes would help strengthen or re-establish your arches.
So which advice should you take?
The answer depends on your feet. But we’ll get to that in a moment…
Why is the Foot Arch so Important?
The arches in your feet act as springs or shock absorbers, absorbing the force of impact you receive when your foot hits the ground while running.
In the same way, the arches also store and return energy back to your step.
When this arch is collapsed, the condition is called flat feet.
Flat feet do not take up shock nor return energy back to your stride as well as properly functioning arches would.
This means that having a good amount of cushioning in your shoes is really important.
So, Why do We Need Arch Support?
There are two schools of thought when it comes to flat feet or collapsed arches.
Flat feet are prone to overpronation. Pronation itself is natural, but when this inward motion goes too far, known as overpronation, the joints in your ankles, knees and hips get thrown out of alignment leading to a wide range of possible injuries.
People with flat feet or low arches need a shoe that supports or props up the arch in order to keep your joints in alignment and avoid injury.
The second school of thought says that shoes with arch support further weaken the arch, making the foot dependent on the shoe.
Proponents of minimalist or barefoot style running say that added cushion and arch support won’t fix the underlying problem.
Minimalist style shoe enthusiasts say you need running shoes with little or no arch support so that you can strengthen the arches and build them back up.
Which Theory is Right?
Both, sort of.
Some people find a barefoot style running shoe really helps (once they’ve built up their foot strength that is), others discover that a really supportive, structured running shoe is the only option.
What is comes down to is whether your flat feet are congenital and related to the length of certain bones, or whether your arches have collapsed over time due to under-use.
If you were born with flat feet, it’s unlikely you’ll be able to train an arch into them. You’re probably better off making peace with using wearing well-cushioned and supportive shoes. Look for shoes designated “stability” or “motion control”.
If, on the other hand, you weren’t born with flat feet and the problem developed over time due to wearing shoes, then spending more time barefoot, doing some strengthening exercises, and transitioning to forefoot striking, could potentially be life-changing.
But, be aware that this process takes time.
If you’re interested in making this transition, have a read of our guide to the best barefoot running shoes and make sure you don’t rush the process!
If you think you’re going to stick to the supportive route, any of the stability or motion control shoes on this list are great choices.
Yes, that’s right. You probably already know that you have wide feet. But most flat feet end up being wide as the foot spreads width wise once the arch isn’t holding it up. This means wide shoes are essential. We have more great wide options here if you’d like more to choose from.
What about if you’re into trail running or cross-training? Don’t worry, there are great shoes available for people with flat feet who are keen for both trail running and cross-training!
But, to summarize, good running shoes for flat feet provide stability, arch support, plenty of cushioning and a wide fit.
What Type of Running Shoes are Best for Flat Feet?
For most runners with flat feet, the best running shoes are stability shoes with good arch support and plenty of cushioning.
Do Flat Feet Affect Running?
Yes, definitely! Flat feet cause your knees and hips to be out of alignment and eventually for pain and injury.
Do Flat Feet Runners Need Arch Support?
Yes, generally speaking, flat-footed runners need very stable arch support but without an arch that will be too protruding as this will be uncomfortable.
What Asics are Good for Flat Feet?
Any of Asics’s stability shoes are great options for flat feet. The Kayano and Metarun are all good examples.
Michael is a fitness expert and professional home/garage gym builder. His tutorials, guides, and reviews are backed up by his own experience and will definitely help you achieve your goals. He also loves putting mayo AND ketchup on the pizza for some reason!