Running Shoes for Flat Feet [Women’s Top 10]

A flat foot runner usually faces several challenges while buying the right running shoe. This might be due to the conflicting information available. Your local running store and the internet may suggest you get a shoe with more arch support while experts would guide you to do it the other way.

Women’s running shoes offer many choices for those looking for the perfect pair of running shoes for flat feet. Shoes are designed for gender, running goal, and individual foot type (the most important factor flat feet).

To avoid this confusion and help you choose the right running shoe for flat feet, here is a list of top 10 running shoes for flat feet for women:

1. Brooks Women’s Adrenaline GTS 20
2. Brooks Women’s Ariel 18
3. Brooks Women’s Adrenaline GTS 19
4. Brooks Women’s Adrenaline Gts 18 Ankle-High Nylon Running
5. HOKA ONE ONE Women’s Gaviota 2 Running Shoe
6. New Balance Fresh Foam 860 v11
7. New Balance Women’s Rubix V1 
8. Brooks Women’s Ariel 20
9. Brooks Addiction 14
10. Asics Gel Kayano 27

There are thousands of different types of shoes. I have noticed that a good pair of shoes makes a big difference in how I feel. I recommend doing research and trying out a shoe the shoe you want for yourself. 

---

---

How to Choose a Shoe for Flat Feet

There are several styles, features, and choices out there in the market for every shoe, including running shoes for flat feet. It might be confusing to make your best choice. But here are a few things to look for in a running shoe if you have flat feet.

1. Know The Categories Of Running Shoes

Firstly you have to identify which category of running shoes is suitable for your flat feet. The three major categories of running shoes to look for are:

• Cushioned shoes (for people with rigid or high arch feet )
• Stability shoes (for people with an arch that might collapse)
• Motion-control shoes (for people with flat feet)

---

2. Look for Comfort

Once you understand the category of running shoes that fits your feet, the next thing is to look for comfort. For most people, comfort might be the ultimate goal and the most important factor to consider when looking for a running shoe.

If you have extremely flat feet, I suggest you wear orthopedic shoes equipped with steel shanks and firm heel to provide extra support. You can also test other orthopedic shoes with features such as a heel-locking mechanism, built-in orthotic insoles, and hard heel counters. These shoes may sound nonsense, but they are exceptionally good when you need them. They keep your feet and whole body comfortable at the most challenging times.

Some people avoid orthopedic shoes, mainly because they find them uncomfortable. The style and appearance of these shoes may be a few other factors which deter people from buying them.

---

3. Consider Your Particular Feet

Even flat feet vary from person to person, so it is necessary to consider your particular feet. If your flat feet are rigid and stiff, choose a softer shoe that provides enough cushioning when your foot strikes the ground. On the other hand, if your flat feet are flexible, choosing a shoe with arch support is the best option.

---

4. Stability 

Stability is an important factor to consider for people who pronate. This is because they put weight on the inside of the foot while running. Therefore running shoes with extra stability will help you in preventing your arch from collapsing.

People with flat feet usually move their ankles inward while walking or running. This sometimes puts severe pressure on your knees, feet, and ankles, thus leading to injuries. Therefore you should choose those running shoes that have added stability control and proper cushioning to control this pronation.

Stability running shoes are a good option for people with mild or moderate flat feet for both running and everyday wear. These shoes have solid arch support, which helps straighten your ankles and prevent overpronation. You may find several stability running shoes of the leading brands. In general, these shoes are attractive, lightweight, breathable, and nicely cushioned for providing extreme comfort.

---

5. Support

A simple option for mild flat feet is wearing a comfortable shoe with a solid heel counter and proper arch support. Running shoes with added or solid support can help your flat feet as it may balance the lack of arch in the foot while running. Several brands produce such shoes conforming to these standards; however, you still need to try them out before making your final decision. However, some people might be uncomfortable since they consider it causes further issues rather than solving them.

You may find it difficult to get an appropriate fit and quality pair among a large selection of casual shoes, so you can also try arch support insoles. For that, I would suggest choosing shoes with a removable factory insole so that it can be replaced with an arch support insole. Avoid wearing high heels, flip-flops, and docksiders since they lack proper support and may harm your flat feet.

---

6. Motion Control

If you have extremely flat feet or you heavily pronate while running, you should consider motion control shoes. These shoes are suitable for you as they provide a sturdier frame to your foot, thus reducing its overall movement.

Motion-control shoes help with serious cases of flat-footedness. They are a step up from stability running shoes providing a great deal of support and control. These shoes are specifically designed for people with flat feet to keep their ankles straight while walking or running. The arch side of the sole is made of sturdy foam to hold your foot firmly in place. You can wear these shoes for everyday use as well as for running.

Motion-control shoes are the ideal solution for severe pronation since they are designed to give more support and control. For some people with moderate to severe flat feet, these shoes are the ideal solution. Still, at times they can felt too restrictive because of the large amount of motion control. If you are someone who cannot tolerate restrictiveness, I would suggest you choose stability running shoes with reinforced arch support.

---

7. Straight Shoe’s Last

The last of the shoe indicates the shape of the shoe’s mold. Running shoes with a straight last will help your flat feet as they provide less curve of the sole. The straight last allows your flat foot to move naturally by providing more room. It may also help your flat feet to avoid pain and injury.

---

8. Choose Wide Toe Shoes

If you have flat feet, choose wide-fit running shoes since these shoes will allow your toes to spread out. It will also reduce pressure on the front half of the foot, which may help you avoid injury.

Also, try to avoid a narrow or pointed front. The front of your shoe should be high enough so that not to squeeze your toes while running.

---

9. Choose Running Shoes With Reinforced Heels

People with flat feet usually face the problem of the foot rolling inward. In medical terms, it is called overpronation. A proper and firm sole and heel support can help you to prevent overpronation.

If you are a flat foot runner and want to avoid pain or damage to your tendons in the foot, I would suggest choosing shoes with a reinforced heel.

A solid heel counter in your running shoe will provide support to your foot. Also, avoid high heeled shoes as it puts a lot of pressure on the front foot, choose low heel shoes with cushioning and heel support.

---

Should You See a Podiatrist or Physical Therapist?

Running is a tough physical activity that requires a lot of flexibility and movement of your feet and exertion of your legs. Have you ever experienced pain or discomfort in your feet, hips, or back during or after running? Have you wondered why it is so? All these symptoms might be because of flat feet.

Flat feet mean a person has no arch or low arch in either or both feet. This can occur for several reasons such as injuries to the foot, genetics, other health conditions, including diabetes, arthritis, muscular disorders, aging, pregnancy, or obesity.

If you are unsure of your personal needs, I would suggest seeing a specialist. In simple cases, you can visit your local footwear store that specializes in running. Their well-aware staff members can help you identify specifics about your gait or foot type and help you find the perfect shoe to wear.

But in complicated cases, you should see a podiatrist or a physical therapist to discuss your needs. This is especially helpful if you are struggling with swelling or pain in your feet and ligaments. A podiatrist, specialist, or physical therapist may help you properly identify your foot and gait type and help you choose the right shoe.

Here are a few issues or complications that you may be dealing with when running with flat feet:

• Overpronation: Normal rolling in of your foot after each step while walking or running is pronation, which is necessary to absorb the impact of the feet, but if your feet are rolling inwards far too much, it is overpronation. Overpronation during running can lead to tension, pain, and discomfort in your feet, knees, hips, lower legs, and lower back. You can even face swelling of your feet after long runs. 
• Tendinitis: if you have flat feet, in some cases, you may be susceptible to tendinitis, i.e., inflammation of tendons in knees and ankles. Continuous wear and tear can lead to tendon injuries.  
• Shin splits: you may feel acute pain in your shins during running. It usually causes when you run on hard surfaces for a longer period. 
• Bunions and calluses: If you are a flat foot runner, you may be more prone to suffer from bunions, i.e., bony bump formed on the joint of your big toe or calluses, i.e., thickened areas of skin in your soles because of frequent friction. 

So if you want to avoid all these complications, I would suggest you understand what you have and what necessary measures you need to take to maintain your posture and alignment. A simple thing you can do is finding and getting yourself perfect running shoes for your flat feet. This alone can solve a lot of your problems.

---

Top 10 Shoes for Flat Feet (Women’s)

Here is a list of the top 10 women’s running shoes for flat feet. Let’s discuss in detail their major attributes, including weight, heel to toe drop, arch type, pronation type, and the reasons to buy them.

1. Brooks Women’s Adrenaline GTS 22

AD

Reasons to Buy Brooks Women’s Adrenaline GTS 22

• I think Brooks Women’s Adrenaline GTS 22 shoes might help long runners with flat feet since they are soft and smooth and last for long miles.
• These shoes feel extremely nice, plush, and comfortable from the inside, so your feet won’t feel too firm or intrusive.
• I recommend these shoes, especially for daily runners. And also, for smaller length races.

---

2. Brooks Women’s Ariel 18

AD

Reasons to Buy Brooks Women’s Ariel 18

• Ariel 18 is my other recommendation for wide-footed wearers since these shoes come in a broader toe box, and you get many width options as well.
• I recommend Ariel 18 for those looking for comfort and that too for an extended period.
• I think these shoes are sturdier than their previous version, so you can check them out if you are looking for strong and powerful running shoes for your flat feet.

---

3. Brooks Women’s Adrenaline GTS 23

AD

Reasons to Buy Brooks Women’s Adrenaline GTS 23

• In my opinion, the midsole of Brooks Women’s Adrenaline GTS 23 shoes provides good pronation support.
• I would recommend these shoes to people who look for stability shoes that do not have a heavy build and a bulky look.
• GTS 23 shoes give you high-quality components and may be good for long-distance runners who have flat feet.

---

4. Brooks Women’s Adrenaline Gts 18 Ankle-High Nylon Running

AD

Reasons To Buy Brooks Women’s Adrenaline Gts 18 Ankle-High Nylon Running

• I personally like these shoes because of their lightweight, sleek design and availability in various cool colors.
• Brooks Women’s Adrenaline Gts 18 shoes have a perfect balance of cushioning and arch support.
• I think these shoes are ideal for those who run in cold and wet conditions since they can quickly dry after a run.

---

5. HOKA ONE ONE Women’s Gaviota 2

AD

Reasons to Buy HOKA ONE ONE Women’s Gaviota 2 Running Shoes

• If you are suffering from any kind of knee or foot issues, I would recommend trying HOKA ONE ONE Women’s Gaviota 2 Running Shoes. These shoes will comfort your flat feet and won’t aggravate your issues.
• These shoes are a great option for people experiencing pain in their feet because of their stability features and cushioning.
• You can try them to experience the level of stability and comfort it delivers.

---

6. New Balance Fresh Foam 860 v11

AD

Reasons to Buy New Balance Fresh Foam 860 v11

• New Balance Fresh Foam 860 v11 offers a stable ride, so I recommend them to people who run on various surfaces.
• Also, these shoes offer versatility, so you can wear them for running as well as for casual walking.
• These shoes are a good option as they provide comfort with their soft platform.

---

7. New Balance Women’s Rubix V1

AD

Reasons to Buy New Balance Women’s Rubix V1

• New Balance Women’s Rubix V1 has what I think is a nice design and they seem to offer good flexibility.
• You may notice that these shoes tend to wear well over time. 
• If you are looking for road shoes that also offer stability, these shoes might be a good choice for your daily runners.

---

8. Brooks Women’s Ariel 20

AD

Reasons to Buy Brooks Women’s Ariel 20

• Brooks Women’s Ariel 20 shoes provide an efficient and reliable stability mechanism.
• If you are suffering from leg or knee pain, these shoes might be a great option to protect you from injury.
• I like Ariel 20 as they offer amazing performance along with consistent comfort and great without giving a heavy or bulky feel.

---

9. Brooks Addiction 14

AD

​

Reasons to Buy Brooks Addiction 14

• My most favorite on this list would be Brooks Addiction 14. The reason being the ease of putting custom orthotic inserts. So if you want running shoes for flat feet with a replaceable insert, I would definitely recommend you to check these out.
• These shoes are perfect for severe overpronators who are in search of road running shoes.
• Another reason for them being my favorite is that they are suitable for people looking for a wide-toe box. Their toe box is wide, roomy, and can easily accommodate your natural toe splay.

---

10. Asics Gel Kayano 27

AD

​

Reasons to Buy Asics Gel Kayano 27

• For an overpronator, Asics Gel Kayano 27 is one of the best stability shoes available out there because with these shoes, you won’t feel your walk or run is uncontrolled at any point.
• These shoes would provide you maximum stability along with super protection from injuries.
• In my opinion, these shoes are multitasking shoes; you can wear them for recovery runs, easy runs, and long runs as well.

---

Tips – Getting the Right Shoes for Flat Feet

No shoe is specifically designed for flat feet, but some shoes do have a few important features that you need to look for. Some of the major features that footwear for flat feet should have are proper cushioning, controlled pronation, and reduced friction.

Getting the right shoes for flat feet is usually a challenging task in itself. But here are a few tips that may help you get the most comfortable shoes for your flat feet.

---

1. Know The Difference Between Stability And Motion Control Running Shoes

If you have flat feet getting shoes with extra arch support isn’t always the answer. You need to know and understand your feet, whether they are flexible or rigid. Once you recognize your feet, find the difference between stability and motion control running shoes. I would recommend stability running shoes if you have flexible flat feet and motion control running shoes if you have rigid flat feet.

Stability shoes are equipped with supportive features in the midsole. The additional cushioning will protect your feet from overpronation, thus leading to comfort and injury protection.

---

2. Pay Attention To Heel And Toe Support

If you are a flat foot runner, you might have realized that you usually apply more pressure in the heel and toe areas. Therefore you need to choose running shoes that have added durability and support in heel and toe areas. You may find these shoes thicker and bulkier this is because of these added features.

---

3. Give Importance To The Shoe Last

If you are dealing with flat feet, you shouldn’t always go for arch support. You also need to pay value to the shoe’s last or mold. The shoe’s last or mold indicates the shape of the shoe. I would advise you to choose straight last shoes as it will give your flat feet more freedom to move naturally and avoid injury.

---

4. Choose The Right Time For Shoe Shopping 

Always buy your shoes in the afternoon or early evening because your feet tend to swell during the day. Remember to go shoe shopping when your feet are at their largest, no matter if you have flat feet or not.

---

5. Try-On Both Shoes

Do not ever make the mistake of trying only one shoe. The majority of people have one foot bigger than the other. So if you accidentally try one shoe on your smaller foot, your larger foot would be bound to be uncomfortable throughout.

---

6. Don’t Be Stuck On Sizes

Sometimes sizes don’t matter since they vary from brand to brand. Do not be too stuck on sizes; rather, try the shoes on your feet before buying to make the best choice.

---

7. Wear Socks Before Trying Shoes On

Make sure you are wearing your regular socks when trying on shoes. Also, if you plan to wear thick socks with these shoes, wear thick shoes while trying.

---

8. Leave A Thumb’s Width Space At The Front

While trying on shoes, press down with the width of your thumb on the toe of the shoe, and make sure the shoes have a thumb’s width of space at the end of the toe. This is especially significant for flat feet so that your feet have a roomy toe box to compensate for problems like hammertoes and bunions.

---

9. Get Used To New Shoes

Firstly get used to your new shoes before going running in them. Wear them around the house and yard for a few days. No matter how comfortable they look and feel, you will always need time to get used to them. If you wear it directly to your run or hike, you are going to be uncomfortable.

---

10. Durability Is Key 

Worn-out shoes reduce your comfort and increase the risk of injury. This is crucial, especially when you have flat feet. Therefore I would suggest buying the most durable shoes you can afford.

---

11. Go Low-Drop

Drop is the difference in height between the heel and toe. High heels, i.e., high drop shoes, are absolutely no-no for flat footers. If you try it, you will injure your ankles, knees, and hips for sure. You should prefer low drop or no drop sneakers.

---

12. Be Careful Of Sandals with Arch Support 

Though there are many types of sandals with more arch support that may be enough for people’s feet to function properly. Still, these sandals inherently lack some of the most significant regular shoe features that provide support. Therefore if you have flat feet, avoid wearing such sandals as they may not be supportive enough for your flat feet. If you still want to try them out, make sure to start slow and for short periods in the beginning.

---

Tips for Runners with Flat Feet

Do you have flat feet and you want to go running? Don’t be disheartened! Firstly you need to understand that flat feet can lead to several problems (discussed above) while running, so here are a few tips that may help you overcome those issues.

• Maintain Healthy Weight: running is a strenuous exercise that causes repetitive stress on your overall body. If you are obese or overweight, you won’t take that stress, and it may worsen your flat feet. Therefore you need to lose weight, do proper exercise, follow a diet plan, and take a healthy, nutritious, and balanced diet.  
• Follow A Proper Training Practice: Flat feet runners are more prone to injuries, so make sure you follow a proper training plan. If you do not train yourself, you may end up injuring your lower limbs. You can either start fundamental training principles or seek a health professional. Do regular training, learn stretching, and always do a proper warm-up before starting your run.   
• Give Time To Heal: if you ever face any running injury, give it a proper time to heal, rest well, stretch, and gradually return to your running schedule. Don’t be discouraged or blame your flat feet but give yourself some time. If your pain persists, seek a health professional ASAP.  
• You are not alone! Always remember it’s not only you who is a runner with flat feet experiencing an injury. Whether having flat feet or not, every runner will get injured at some point in their life. All you can do is take the necessary precautions related to flat feet that may help you from getting injured.  
• Most importantly, whenever you feel like making changes to your current fitness program, make sure you consult your physician before doing so. 

---

Take Away

When it comes to shopping for running shoes for flat feet, the best thing to do is to consult a running specialist, podiatrist, or physical therapist. The other thing you can do is try a lot of different styles. The shoes I have mentioned in this article are all designed to be supportive and prevent pronation, but your goal is to find and get the one that feels best on your feet.

References

1. https://www.runnersworld.com/gear/a25750345/running-shoes-flat-feet/
2. https://www.healthline.com/health/best-running-shoes-for-flat-feet#takeaway
3. https://www.medicalnewstoday.com/articles/best-running-shoes-for-flat-feet#what-makes-a-good-shoe
4. https://www.runningshoesguru.com/content/flat-feet-in-runners-all-you-need-to-know/
5. https://runrepeat.com/guides/best-flat-feet-running-shoes
6. https://comfortingfootwear.com/how-to-choose-the-right-shoes-for-flat-feet/
7. https://samuraiinsoles.com/blogs/articles/the-best-shoes-for-flat-feet