Experts Swear By These Supportive Running Sneaks For Flat Feet 👟

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If you're a runner, a good pair of shoes is the best workout buddy you can have. And, if you also happen to have flat feet, making sure your sneakers provide the necessary arch support to keep your body stable and prevent injury while you rack up those miles is even more important.

A relatively common condition, according to the NHS, flat footed-ness is defined by lacking an arch in one or both of your feet. Most of the time, no medical treatment is required—just proper footwear.

And it's relatively easy to self-diagnose: "When you stand on the floor, if you have no space or little space between the inside of your foot and the floor—that’s a flat foot," says Dr. Supna Reilly, DPM, a podiatrist at Performance Podiatry Partners in Chicago. "What flat foot really relates to is the relationships of the bone in the foot, as well as the function of the tendons that surround those bones," she explains. "And that support, or lack of support of the arch, is basically what contributes to flat footed-ness."

How does someone get flat feet?

There are several reasons why someone might have flat feet, but they generally fall into one of two categories. In many cases, someone might have anatomically flat feet, which is rooted in genetics and how the foot forms, says Derek Roach, owner of Flow Feet Orthopedic Shoes.

Conversely, a person may have gone through life changes that caused flat feet, says Dr. Julia Sinclair, DPM, another podiatrist at Performance Podiatry Partners, including arthritis, pregnancy, aging, and injury (think: multiple fractures and sprains). When someone acquires flat feet later in life, it's often an issue with the posterior tibial tendon—the tendon that wraps around the inside of the ankle and connects to the inside of the foot, she explains. Because this tendon is responsible for arch support, a significant injury to it can result in decreased arch support.

What makes the best running shoe for flat feet?

Runners with flat feet are already predisposed to develop injuries like tendonitis, plantar fasciitis (the inflammation of a band of tissue in the heel), bunions, and shin splints, which makes wearing the right type of running shoe of utmost importance, according to Sinclair. If you're experiencing pain or blisters in the arch of your foot, those are key clues that you might want to rethink your shoes, she adds.

When purchasing new running shoes for your flat feet, here are some specific qualities to look for:

• Arch support: Not everyone with flat feet will experience pain or discomfort, but for those who do, finding a shoe with the right arch support can make a big difference. "Arch support can vary from a low profile arch to a high profile arch," says Roach. "So just trying the shoes on and seeing what kind of arch support you'll need—depending on the severity of your flat feet—can definitely help."

• Heel counter: ICYDK, a heel counter is the part of the shoe that covers around the back of the heel, and it serves a pretty important role. "This helps with motion control and keeps the foot from rolling inward, overpronating as you move," says Roach. With that in mind, you want to make sure the heel of your shoe feels secure enough for your personal preference while running.

• Cushioning: For flat feet, more cushioning is a plus because it's a source of added support, says Roach. "The most popular material that they put in cushioning is the EVA foam, which can be at the heel and in the midsole of the shoe," he adds. Ultimately, though, the amount of cushioning that feels good beneath your feet depends on personal preference.

• Toe box: There is arguably nothing worse than having your toes squished while trying to log some miles. So, shopping for sneakers with a comfortable toe box that matches your foot type (wide or narrow) is a must. "You should be able to wiggle your toes around in the shoe," says Roach. "You don't want anything that's cramping the toes because that can prevent you from getting the support you need for flat feet."

• Feel: Overall, the most important thing is that your sneakers feel good. "Your biggest predictor for injury is comfort," says Reilly. "Return shoes that are not comfortable. Don’t think they’re going to break in and suddenly feel great. You are more prone to shoes that are poorly fitting or don’t feel good on your foot." Some runners with flat feet might feel best in a highly-cushioned shoe with high arch support, while others prefer a more lightweight option.

If you're unsure about these factors, Reilly and Roach recommend getting your running gait analyzed by a podiatrist. They can get help point you in the right direction based upon how your body uniquely moves when you run. They can also size your foot to ensure you're getting the right shoe size—may sound basic, but you never know!

Ahead, check out the 15 best running shoes for flat feet in 2023, according to expert recommendations and online reviews.

GT-2000 9 Running Shoes

This stability-focused shoe is ready for everything, from casual weekend runs to marathon training. The heel includes increased shock absorption for when you land, and the sneaker also features added arch support as you move through each step.

Rave Review: "I play a lot of pickleball and wear out my sneakers every six months since I play four times a week for two and a half hours. LOVE these because they help with my middle age knees. And they come in assorted colors!"

Size range: 5-13

Weight: 1.45 Pounds

Drop: Unknown

GT-4000 3 Running Shoes

Designed to support runners who pronate or overpronate (a.k.a. roll their weight inward as they move), the ASICS GT-4000 3 sneakers are designed with cushioning that gives you an extra bounce with each step.

Rave Review: "I have flat feet and had been searching for a much more supportive gym shoe. These are great! I cringed at the price point having never spent that much on a shoe in the past. But you get what you pay for."

Size range: 5-12

Weight: 1.45 Pounds

Drop: Unknown

Guide Running Shoe

With one reviewer proclaiming these shoes are like pillows for your feet, the Saucony Guide promises to be the lightest shoe that gives you the breeziest run you've ever experienced. The springy and flexible PWRRUN cushioning also ensures you'll stay agile on your feet for miles to come.

Rave Review: "After a fitting at a running sneaker store, I was introduced to this brand. I walk one to ten miles daily and will never try another sneaker brand. These are the best for comfort, fit, and walkability."

Size range: 5-12

Weight: 1.46 Pounds

Drop: 8mm

Arahi 6

The Arahi 6 from Hoka delivers incredible cushioning without being too heavy or bulky. The supportive shoe is designed to combat overpronation, meaning you have maximum stability, breathability, and low-profile footbeds that keep your feet closer to the ground for a more efficient push-off.

Rave Review: "These shoes are perfect for my line of work. I work in healthcare, and I am constantly on my feet. Since I started wearing these, I no longer have aching feet, and my back feels a lot more supported."

Size range: 5-12

Weight: 7.60 oz

Drop: 5mm

Nike React Phantom Run Flyknit 2

Nike's React Phantom is designed to help reduce injuries while also being durable and lightweight to keep your momentum going. The React also has a molded heel plate and targeted rubber in the tread for extra comfort.

Rave Review: "I was skeptical about these being a slip on, but they looked so sleek, I had to order and try on. They are so comfy and look great with athletic shorts and pants. I’m super picky about tennis shoes and these passed the test."

Size range: 10.5-16.5

Weight: Unknown

Drop: Unknown

Gel-Kayano 28 Running Shoes

A long-time favorite for both runners who overpronate and neutral runners, the Gel-Kayano features increased heel support and cushioning to the midsole in this latest version of the sneaker. Translation: Your step is even springier and smoother than before.

Rave Review: "I overpronate and end up buying orthopedic insoles due to my fallen arches. Where has this shoe been all my life? I've never felt this much support without the shoe feeling like a cinder block. They are so light and have more support than I've ever experienced. I didn't need to buy insoles! I'll be getting another pair!"

Size range: 5-12

Weight: 9.1 oz

Drop: 13mm

Dyad 11

In addition to supporting your heel and making you feel like your flat feet can push through that last mile, a good running shoe also needs to give your toes enough room to spread out and stretch if you have long toes (it's a thing!). The Brooks Dyad has a wide toe box designed to do just that, as well as arch stability and cushioning that adapts to your stride.

Rave Review: "These are super comfortable walking shoes. I'm able to go miles pushing my baby in the jogging stroller without any pain. They're super stylish as well, so I can easily wear them to go out afterwards if needed as well!"

Size range: 6-12

Weight: 2 Pounds

Drop: Unknown

Echelon 8

Though not specifically designed just for runners with flat feet, the Saucony Echelon's stability, cushioning, and wide fit make it a great shoe for those with little to no arch. The cushioning is springy and the heel is well supported, so you can always feel secure in your stride.

Rave Review: "I needed a sneaker with good arch support and these are fabulous. They have helped my tendonitis immensely! I bought a second pair, as I was so pleased with the first."

Size range: 5-12

Weight: 10.8oz

Drop: 8mm

Brooks Ariel '20

Running has a tendency to leave its impact on more than just your flat feet. The Brooks Ariel cushions your heel and arch, but also includes supportive guides that help protect your knees from feeling those miles more than the rest of your body.

Rave Review: "I have issues with over pronation and bad ankles because of it. I can be in these shoes all day. I have purchased three in the past two years. They cover any feet issues well."

Size range: 6-13

Weight: 10.7oz

Drop: 12mm

Fresh Foam 860 v 11 Running Shoe

A fave brand of podiatrists, New Balance's Fresh Foam running shoes focus on support for flat feet. The 860v11 is lighter and softer than previous models, giving you added comfort with any added bulk.

Rave Review: "New balance is my FAVORITE shoe brand ever. I will pick it over any brand. The level of comfort is 100%."

Size range: 5-13

Weight: 3.53 oz.

Drop: Unknown

Gaviota 3 Textile Synthetic Trainers

The latest Gaviota shoe from Hoka boasts an extra two millimeters of foam than previous models. That might not sound like a lot, but when you need some extra motivation for that last mile, it might just be exactly what you're looking for. The shoe's design is also meant to keep your feet stable, guiding you through a smooth workout every time.

Rave Review: "I am an OR nurse, I stand for many hours. My knees hurt by the end of day on most days. After I began wearing this brand of shoes, my knee pain and foot pain was gone. I love them. I get a lot of compliments on them as well."

Size range: 8.5-10

Weight: 1.65 Pounds

Drop: Unknown

Adrenaline GTS 22

The Brooks Adrenaline isn't necessarily designed for runners with flat feet, but it's an all-around supportive shoe that works great for most. The stability features in the sole also helps to protect your knees and hips from injury and keep your stride smooth.

Rave Review: "I love Brooks sneakers for their outstanding quality, design, and comfort! They are lightweight and extremely padded for a comfortable walk or exercise of any kind. I bought these for a cruise that requires lots of walking—delighted as always!"

Size range: 5-13

Weight: 9.1oz

Drop: 12mm

Fuel Cell Prism v2 Running Shoe

Sometimes, you just need a little push to keep going, and New Balance's Fuel Cell midsole promises to give you that extra oomph with each step. But it doesn't sacrifice stability for momentum with a medial post that provides extra support to flat feet.

Rave Review: "I’ve had these shoes for almost a month and did quite a few miles in them. Love the support and breathability. They have a great toe box that isn’t narrow at all and are very true to size."

Size range: 6-12

Weight: 1.3 Pounds

Drop: Unknown

Wave Inspire 19

Mizuno redesigned its fan-favorite Wave Inspire from the 18 to the 19, adding a more energetic heel and increased cushioning and construction that helps prevent overpronation. The result? A running shoe that's more responsive and supportive than ever.

Rave Review: "These shoes are the most supportive and comfortable shoes I’ve ever worn. I wish I could get away with wearing them for every occasion."

Size range: 6-12

Weight: Unknown

Drop: Unknown

Fresh Foam 860 V12 Running Shoe

New Balance takes support for flat feet to the next level with the Fresh Foam 860. It features strategic embroidery designed to give you more stability in the mesh upper. Pair that with reactive cushioning and you've got a shoe that's ready to go the distance.

Rave Review: "I have been through several sneakers recently trying to find a comfortable pair that wouldn’t hurt after an hour. This pair has been great! No pain, very comfortable, and I love the colors!"

Size range: 5-13

Weight: 1.39 Pounds

Drop: Unknown

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