7 Best Running Shoes For Flat Feet in 2024

Jovana Subic
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7 Best Running Shoes For Flat Feet in 2024
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Feeling comfortably supported becomes a priority when you have flat feet. We want to make sure that every flat-footed runner receives the right kind of support from their next pair of shoes.

Equipped with a shoe testing lab and a team of dedicated testers, we have reviewed running shoes that are recommended for flat feet.

Depending on what you value the most, we have selected our top picks in several categories. Whether you want more cushioning, or need extra space for the toes, or look for a more budget-friendly option, there is a shoe for every demand.

How we test running shoes

  • All shoes are purchased with our own funds to help us stay transparent and honest. 
  • We go at least 30-50 miles in each pair before submitting our feedback. We ensure that the flat footers among us - both with flexible and rigid flat feet - lead the wear testing to prioritize their requirements and discuss their real observations about these running shoes. 
  • We slice these running shoes up in our lab to measure every imaginable parameter. Moreover, we set our gathered data side by side with the average values to have a qualitative analysis of each element of the shoes. 

Best running shoes for flat feet overall

What makes it the best?

Make way for the undefeated champion for flat feet, the Brooks Adrenaline GTS 23. Its polyvalence is outstanding, with the rock-steady cushioning and guiding systems working behind the scenes to create the ultimate flat-footer dream.

Both our feet and heart were fully confident when hitting the road, with no hesitations from the shoe in sight. A massive platform shines underfoot, evenly dispersing the impact of each landing. Putting it into numbers, the GTS 23's midsole stretches 4.2 mm wider than the average at the forefoot and a noteworthy 6.8 mm at the heel. The guide rails surrounding the heel sweeten the stability game, effectively preventing our feet from excessively rolling inward.

Killing it in the support department, the Adrenaline 23 sits the feet above a thick foamy layer. There’s 34.1 mm of heel stack, which shyly tops the average of 33.4 mm. Now, that’s no ultra-cushioned trainer, but in the stability realm, it’s strikingly perfect for everyday training, even when the scorching sun is in full swing. We found sizable ventilation holes throughout the entire upper, earning the GTS a flawless 5 out of 5 for breathability. 

On the other hand, the GTS 23 might not be ideal for forefoot strikers in need of extra cushioning, as its 21.5 mm of forefoot stack falls 3.0 mm short of the average for running.

Pros

  • Excellent stability without being intrusive
  • Ideal for easy miles
  • Specifically designed for heel strikers
  • Outstanding breathability
  • Comfortable and cushioned
  • Availability in narrow and wide sizes
  • Capable of handling tempo paces
  • Not expensive at all

Cons

  • The engineered mesh upper lacks durability
  • Lacks cushion for forefoot strikers
Full review of Brooks Adrenaline GTS 23

Best lightweight running shoes for flat feet

Hoka Arahi 7
80
Decent!

What makes it the best?

Our lab tests prove that the Hoka Arahi 7 is suitable for flat feet, enveloping us in a supportive embrace to promote steady strides, all while maintaining an exceptionally lightweight profile, especially for a stability shoe.

Our daily runs reached new heights in the Arahi 7. The underfoot sensation is comfy and composed. Furthermore, it's a breeze to wear with its light 9.4 oz (266g) build effortlessly surpassing the 10.3 oz (293g) average stability shoe. 

A firm midsole grabbed our attention from the very first step, confidently flowing against the super-plush trend of modern times. In fact, our durometer shows it’s 13.7% firmer than average. The result is a stable ride, whose superb consistency doesn’t go unnoticed especially since Hoka’s J-Frame technology reassures our foot alignment.

An added appeal for flat-footers is its wide landing base that assures safe landings. Our caliper reveals an extra 7.2 mm width vs. the average, both in the heel and forefoot areas, making it extremely stable for all types of footstrikes.

It’s not all sunshine and rainbows with the Arahi 7. Its firm cushion lacks the energy return and dynamic ride that others are seeking for.

Pros

  • Premium and comfy upper
  • Still surprisingly light
  • Subtle yet effective stability features
  • Versatile for all footstrikes
  • Reasonably priced
  • Excellent fit and security
  • Plush tongue
  • Cushioned

Cons

  • Limited breathability
  • Low energy return
  • Slightly snug fit
Full review of Hoka Arahi 7

Best speed training shoes for flat feet

Saucony Tempus
89
Great!

What makes it the best?

Here comes the Saucony Tempus and its game-changer aura. High-paced stability comes in colors, sealing the ultimate recipe for speed sessions with its bouncy and breezy in-shoe experience.

Under the hood, the Tempus capsulizes a finely tuned engine and an insatiable gearbox, putting our chronometer in check. Such bounce has no match in the stability realm, with the Tempus’ midsole emerging as 23.0% softer than average from our durometer. It’s downy yet remarkably stable, with its width exceeding the average by 4.3 mm at the heel and 4.4 mm at the forefoot.

What else, it’s summer-ready too! Smoke pumped into the shoe ushed out through the upper with unparalleled ease, earning the Tempus an immaculate 5 out of 5 for breathability. The airflow was immense, coming through the tongue, the sides, the toebox. Not even our sweatiest toes stood in the way of achieving faster splits with each repetition.

Its class comes with a price, and at $160, it doesn’t go easy on the wallet. When the average flat-feet-oriented shoe comes at $140, runners seeking a budget-friendly option might want to look elsewhere.

Pros

  • Stable but not aggressive
  • Responsive ride
  • Smooth transitions
  • Outsole is super solid
  • Bites on wet roads
  • Snug and secure fit
  • Breathable on warm days
  • Roomy toe box
  • Not heavy

Cons

  • Causes heel rubs
  • Expensive
Full review of Saucony Tempus

Best cushioned running shoes for flat feet

What makes it the best?

Gel Kayano 31 ensures a smooth, luxurious, and steady ride. Boasting a plush mega-stack made of FF Blast+ and a 4D Guidance System, it redefines the traditional stability shoe with its natural feel and our feet immediately felt this during our first strides. Our lab results support this maximalist as our pick for the best cushioning for flat feet.

Upon initial slip-on, the FF Blast+ foam instantly feels like home. Our durometer confirms it’s 27.1% softer than average all while maintaining stability. With a towering stack of 39.3/27.8 mm and the PureGEL technology in the heel, each landing feels exceptionally protected from impact.

While most max-cushioned shoes are wobbly, GK31 exceeds the standard with its 4D Guidance System which adapts to our foot shape to support the arch. Along with midsole sidewalls and an expansive chassis, each stride feels secure. The massive landing base enhances stability further—providing extra 8.3/7.1 mm space in the forefoot and heel.

Given its supportive nature and thick slab of foam, we were pleasantly surprised by its flexibility. GK31 truly prioritizes comfort; our bend test confirms this with a 14.4% more bendable result than average.

All the extra padding added extra weight. While the average running shoe is only 9.4 oz (266g), Gel Kayano 31 weighs 10.4 oz (295g).

Pros

  • Excellent stability
  • Ideal for heel strikers
  • Good breathability
  • Comfortable and roomy upper
  • Great for easy paces
  • Maximalist cushioning
  • A bit lighter than v30
  • Plush FF Blast+ foam

Cons

  • Big and clunky
  • Not versatile at all
  • Outsole needs improvements
Full review of ASICS Gel Kayano 31

Best daily running shoes for flat feet

Saucony Guide 17
88
Great!

What makes it the best?

Our daily runs reached new heights in the Saucony Guide 17. The underfoot sensation is comfy and composed, enveloping us in a gentle yet supportive embrace to promote steady strides, perfect for flat feet. Moreover, our lab confirms it's impressively lightweight, considering the level of stability it provides.

A light and loose midsole grabbed our attention from the first step, confidently flowing against the typical rigidity of supportive shoes. Our bend test shows it’s 24.5% more adaptive than average. Furthermore, it's a breeze to wear with its light 9.7 oz (275g) build, effortlessly surpassing the 10.4 oz (296g) average stability shoe. 

Remarkably, it maintains a substantial midsole without adding weight; boasting an impressive 34.9/27.9 mm stack. Furthermore, the midsole delivers a lively ride, making the shoe feel even lighter than the scale suggests. Our durometer shows the cushion is a balanced 22.3 HA, providing a healthy mix of arch support and comfort.

An added appeal for flat-footers is its rocker geometry that promotes forward momentum, midsole walls that guide us in place, and a wide landing base that assures safe landings. Our caliper reveals an extra 7.5/14.3 mm width vs. the average forefoot and heel, making it extremely stable for any footstrike.

It’s not all sunshine and rainbows with the Guide 17. Its outsole is too hard, leading to underwhelming traction in our runs.

Pros

  • Enhanced stability features
  • Improved stack height
  • Spacious upper
  • Lightweight
  • Fairly priced
  • Smoother transitions with new rocker
  • Premium PWRRUN+ sockliner

Cons

  • Grip could be better
  • Less agile than before
  • Exposed midsole
Full review of Saucony Guide 17

Best running shoes for wide and flat feet

Hoka Gaviota 5
83
Good!

What makes it the best?

Gaviota 5 delivered steady support and luxurious comfort for any distance we ran through its stability features and relieving arch support. We discovered in our lab its clever combination of two foams, a breathable and non-restricting upper, and an extremely wide base—making it the best running shoe for flat and wide feet.

We could run endlessly with its ultra-soft 12.9 HA midsole (vs. 23.5 HA average) and higher-than-average stack. The plush cushioning erases ground impact and ultimately protects our legs from fatigue. Since softer foams tend to be wobbly, Hoka integrates a firmer 22.0 HA secondary foam in high-impact areas to ensure surefooted strides.

Further promoting stable landings is the extra, extra wide midsole. Our caliper measures 125.1/106.6 mm in the forefoot and heel, giving a mind-blowing 11.7/16.3 mm additional space to accommodate wide feet. With its H-Frame, Gaviota 5 shines in our lateral stability test and keeps us centered.

Even the upper gives a lot of freedom through its spacious toebox that allows our natural toe splay and the well-ventilated upper that allows air to flow liberally. It scored the highest 5/5 on our breathability test because the thin engineered mesh has many ventilation holes. 

As expected from a cushioned stability shoe, it sits heavier at 10.6 oz (299g) vs. the average running shoe (9.4 oz / 266g).

Pros

  • Remarkably stable
  • Breathable and comfortable upper
  • Lightweight for its size
  • Plushier than ever
  • Good stability option for forefoot strikers
  • Ideal for wide feet
  • Excellent for long runs

Cons

  • Low drop might pose issues for heel strikers
  • Performs poorly in colder conditions
  • Not for narrow feet
Full review of Hoka Gaviota 5

Best budget running shoes for flat feet

What makes it the best?

Those of us with flat feet deeply enjoyed the steady and confident strides we had while running in the ASICS GT 1000 13. Its subtle support elements, excellent impact protection, and long lifespan make its $110 value stand out vs. the $141 average stability shoe. This is our best budget pick among lab-tested shoes in the flat-footed running category.

The Flytefoam midsole has a well-balanced stack, measuring a firm 22.5 HA in our durometer, but feels much gentler underfoot due to the PureGEL in the heel. Each landing is caught by pillowy sensations, yet remains amazingly steady.

Diving deeper into the lab, we found nonintrusive stability elements such as the 3D Guidance System, structured heel, and midsole sidewalls that still allow our natural movement. While the heel is a rigid 4/5 in our assessment, the shoe emerged 50.0% more flexible than average in our bend test, proving its versatile and fluid nature. The shoe is an ideal mix of comfort and support.

The AHAR outsole proves its longevity by resisting our brutal Dremel, ending up with a minimal 0.7 mm dent vs. the 0.9 mm average. The cost per wear is truly worth it since the 4.1 mm thick rubber will definitely last long.

However, the thick outsole and Flytefoam dull down the ride. Those who seek more responsiveness should explore elsewhere.

Pros

  • Enhanced overall comfort
  • PureGEL technology for softer landings
  • Increased cushioning
  • Cozier feel
  • Durable outsole
  • Ready for long runs
  • Doubles for walking or gym sessions
  • Enhanced for heel strikers
  • Reasonable weight

Cons

  • Price increase
  • Still lacks energy return
  • Breathability downgrade
Full review of ASICS GT 1000 13

 As always, if you’re experiencing any discomfort or pain, we wholeheartedly recommend visiting a specialist like a PT, podiatrist, or biomechanic specialist. Best to work with a specialist who works with runners. 

Our guide here has an educational purpose. 

2 types of flat feet: which one do you have?

Flat feet (also called fallen or low arches) are characterized by having no visible arch between the heel and the ball of the foot. It implies that the entire sole of the foot touches the ground when standing.

Based on studies, this foot condition affects 20% to 30% of the general population. For adults, it is more common among women who are over 40 years old and people who are obese.

Here’s a rough overview of the differences between flexible and rigid flat feet: 

Flexible flat feet Rigid flat feet
The arch is visible when there is no weight (ex. while sitting, on toes, or lying down); it disappears when weight is put on the legs. Arch is not visible; remains flat in all positions.
Usually painless Cause pain during everyday activities
Usually affect both feet Usually affect one or both feet

If you’re not sure about the type, you can do 2 tests: 

  1. Tiptoe test: stand up and stand on your tiptoes. If your arches form, you have flexible flat feet. 
  2. Jack’s test: have someone passively dorsiflex your big toe. If you have flexible flat feet, your arch will be noticeable. 

Tip toe and Jack test

What type of shoes work best for flat feet

Runners with rigid flat feet need different levels of support than runners with flexible flat feet. It’s important to understand that, because not all flat feet are the same, not all runners will enjoy the same shoes. 

neutral vs stability shoe 4 differences
Neutral (up) vs. a stability shoe (down): 1) stability shoe has guidance technology along with large sidewalls 2) heel counter is soft in a neutral shoe, while in a stability one it's stiff and very padded 3) stability shoe has a medial post for arch support, unlike the neutral one 4) neutral shoe does not have such a noticeable heel bevel (curvature) 

Most overpronate, so they enjoy stability shoes but have different preferences when it comes to stability technologies. Some runners with flat feet even enjoy running in neutral shoes because they don’t overpronate a lot.

Here, we will give overall guidelines on what usually works best for flat feet. 

If the topic of arch supports interests you, we’ve covered it in great detail in our guide Arch Support for Runners: What, How and Why. And, if you want to learn everything about pronation, head over to our guide Pronation 101: Running Shoe Choices, DIY Analysis, Injuries

It’s also important to note that stability features are found in daily trainersShoes that are made for tempo runs and/or races rarely fall into the stability category because, at such a pace, runners need less stability because the ground contact time is significantly reduced. 

daily-shoe-vs-tempo-flat-feet-shoes.jpg
Tempo/race shoe (up) vs. a daily trainer (down): 1) thin and very flexible heel vs. padded heel collar and stiff heel counter 2) no side walls vs. present sidewalls (GuideRails technology from Brooks) 3) tall and narrow base vs. tall and wider base with heel flares 4) less rubber coverage on the outsole vs. more outsole-ground contact

ALL shapes and forms of STABILITY

When it comes to stability, flat-footed runners need different levels of it and it comes in different forms. The lowest levels of stability are actually found in neutral shoes. 

There are, however, stable neutral shoes that offer some stability: they usually have a wider and stiffer platform and some support on the upper, like stiff and padded heel counter or structural upper overlays. 

Stability (overpronation, flat feet) shoes Stable neutral shoes
Only these shoes have trademarked stability technologies like GuideRails, GuideRail, J frame, H frame, 4D guidance system, etc.  No trademarked stability technologies.
Best for moderate overpronation. Best for neutral pronation.
Usually stiffer than neutral shoes.  Usually more flexible and softer than stability shoes. 

Both of these can have a wider base, sole flares, stiff heel counters... 

Both can work for mild overpronation.

 

In case you want to give these a try, we suggest looking for: firmer foams and wider and stiffer platforms! 

Why neutral shoes might not work: too much instability under the midfoot results in no medial support or even discomfort. They make flat feet work harder instead of stabilizing them. A narrow platform, especially at the midfoot, adds another layer of discomfort. 

9 stability features 

Comfort is the obvious one and we hope that by now you know that. A shoe has to scream comfort! No hot spots, no rubbing, no obtrusive (painful) arch support. 

Brooks Beast GTS 23 GuideRails

Here are stability features used in shoes for flat feet (they stabilize the ankle by preventing excessive inward rolling to a certain degree):

  1. Medial post (high level of stabilization)
  2. Dual density midsole (high level of stabilization)
  3. Stiff and padded heel counter
  4. Side walls (high level of stabilization)
  5. Heel bevels
  6. Sole flares
  7. Structural upper overlays
  8. Stiff base (high level of stabilization)
  9. Wide platform with maximal ground contact 

We will explain all of these features below. Some of these are often found in neutral shoes, especially stable neutral shoes. 

Most shoes combine more than 1 stability feature. Some combinations are even trademarked, like 3D and 4D Guidance system from Asics. 

Runners have to try the shoes on and see what works for them. For some, a medial post is obtrusive, for others it’s necessary. Some enjoy a very stiff base and a stiff heel counter, while others prefer some flexibility. While GuideRails stabilize the flat feet of some runners, in other cases, it’s the dual-density midsole that does the magic. 

Medial post in shoes for flat feet

Medial post is a piece of plastic or firmer foam and, as the name suggests, it’s located on the medial (inner) side of the shoe. Here, it is able to prevent the ankle from excessive inward rolling and collapsing of the arch (to some degree). It can be placed just under the arch or it can be longer and look like a frame. 

medial-post-in-flat-feet-shoes.jpg
Different designs of medial posts in running shoes for flat feet

Why a medial post might not work: Some medial posts can simply be too firm which results in discomfort as they push into the arch harshly.  

Dual-density midsole in running shoes for flat feet

These midsoles are, as the name suggests, made of 2 foams of different densities. A firmer one is usually placed where extra support is needed: under the arch, on the inner side at the forefoot, and/or at the outer side at the heel. 

dual-density-midsoles-examples-flat-feet-shoes.jpg
Different designs of dual-density midsoles found in running shoes for flat feet

Some brands have trademarked their designs so we have H-frame and J-frame found in Hoka shoes

hoka-j-frame-flat-feet-shoes.jpg
J-frame design in Gaviota 4 where grey foam (marked with yellow highlighter) is firmer than the white one
hoka-h-frame-flat-feet-shoes.jpg
H-frame design found in Hoka Gaviota 5: firmer foam is blue and we illustrated the other half (also in blue). It looks more like the number 8 than the letter H

We always measure the softness of the midsole and, when it's a dual-density one, we take both measurements. 

dual-density-midsole-softness-flat-feet-shoes.jpg
Using a shore A durometer to measure the softness of a dual-density midsole (lower numbers mean it's softer)

Because many of the best-rated running shoes for flat feet are soft, here are firmest picks in case you're looking for a firm ride: 

Side walls bring a lot of stability for flat-footed runners 

These walls are actually midsole that is extended upward to create “walls” that keep the foot more locked in. 

side-walls-running-shoes-flat-feet.jpg
Clearly visible sidewalls in running shoes for flat feet 

Again, some brands have trademarked their technologies that look a lot like the side walls above. 

stability-shoes-guiderails-flat-feet.jpg
2 pieces of very dense foam that stabilize the foot on both sides (medial and lateral) found in GuideRails technology from Brooks

guide-rail-in-altra-shoes-flat-feet.jpg

These sidewalls found on the medial (inner) side in Altra shoes are trademarked as Guide rail

Heel counters: stiff and padded usually work best 

Stiff heel counters lock the heel in place and help stabilize the foot. When they work, they work wonders because of that stability and because they are padded - less room for any unwanted movement, plus more comfort. 

stiff-heel-counter-vs-no-heel-counter-flat-feet-shoes.jpg
Soft heel with no padding in a race shoe (left) vs. a padded heel with a visible plastic heel counter inserted at the back in a stability daily trainer (right)

Why stiff heel counter might not work: it does not match the shape of your heel so you experience weird heel slippage or pain. 

The stiffness at the heel can come from external heel counters and internal ones. Internal one was shown above, and here are examples of external heel counters. 

external-heel-counters-variety-running-shoes.jpg
Different designs of external heel counters in shoes for flat feet 

One of our lab tests is heel counter stiffness measurement. We push and squeeze the heel and assess its stiffness on a 1-5 scale, where 5 is the stiffest. 

Assessing heel counter stiffness in RunRepeat lab 

If this topic intrigues you, we recommend digging into our guide: The role of heel counters in running shoes.

Stiffer shoes are usually better for flat feet 

Too much flexibility means your feet have to work more. It also means there’s a more natural feeling when running. However, flat feet often appreciate the extra support and stability and it’s what a stiffer platform can give. 

When testing shoes, we perform the longitudinal flexibility and torsional rigidity tests. When testing the longitudinal flexibility, we bend the shoe to 90 degrees using a digital force gauge. Higher numbers on the force gauge mean we needed more force to bend the shoe, which means it’s stiffer. 

Longitudinal stiffness test performed in RunRepeat lab

On the other hand, when testing torsional rigidity, we twist the shoe using our hands and assess the rigidity on a 1-5 scale where 5 is the most rigid. 

Torsional rigidity assessment 

For context, here’s how stiff best-rated running shoes for flat feet are: 

Why flexible shoes might not work: flexibility in the midfoot adds more stress to the arch because of the instability. More work for the feet, more stress for the arch = discomfort at least. 

The role of heel bevels in running shoes for flat feet 

Heel bevels are present when you notice that the back of the heel is curved. This curve serves the purpose of mimicking the shape of the heel because such a heel shape in a running shoe is able to reduce the amount of stress in the tibialis anterior muscle and it improves the transition for heel strikers.

heel-bevels-flat-feet-shoes.jpg
Different heel bevel designs - almost symmetrical or favoring the lateral side when overpronators usually land on

Wide platform and sole flares: very important for stability

Wide platform is a must because it is obviously more stable. 

narrow-vs-wide-midsoles-comparison.jpg
Example of narrow platforms (1 and 2) vis wide platforms (3 and 4) 

However, what you can also notice on midsoles that seem wide is the sole flare. It’s basically a protrusion of the midsole. 

forefoot-sole-flares-shoes-for-flat-feet.jpg
Left: no sole flares, right: noticeable sole flares on the medial (1) and lateral (2) side of the forefoot. They can also appear on the heel 
heel-sole-flare-shoes-for-flat-feet.jpg
No heel flares present in the shoe on the left. On the right, however, heel flares on the medial (1) and lateral (2) side. Notice how the midsole protrudes mid-height and how it’s much wider than the upper or the bottom in that place 

These protrusions help with transitions by adding stability to the landing. Runners who land on the heel look for heel flares while those who land at the forefoot often look for forefoot flares. 

When it comes to the width of the platform, in our shoe lab, we measure it in 2 places: at the heel and at the forefoot. 

midsole-width-measurements-flat-feet-shoes.jpg
Digital caliper measurements: width of the midsole at the forefoot (left) and heel (right)

Based on these numbers, you can easily pick a shoe with a wider or narrower platform. For context, here’s how wide the platform is for best-rated shoes for flat feet: 

And in case you think that might not be enough, here are the top 5 widest platforms found in running shoes for flat feet: 

Upper overlays that stabilize the foot 

Some shoes have no overlays. The uppers are soft and more sock-like. Other shoes, who aim to provide an even better lockdown, have firm or stiff overlays that add more structure to the upper. 

structural-overlays-in-flat-feet-shoes.jpg
Different designs of structural upper overlays 

These can help quite a bit when it comes to getting that perfect locked-in feel. 

Stability plates 

Mizuno is famous for its WavePlate whose task is to stop the arch from collapsing and to offer stability. Below, we see how it looks like in Mizuno Wave Inspire 20

mizuno-wave-plate-shoe-for-flat-feet.jpg
Colored in red: Mizuno Wave Plate, clearly noticeable on the sides and at the bottom 

Mizuno also made a variation of this plate with an integrated rubber wall. 

wave-plate-with-rubber-wall-mizuno-stability.jpg
Wave plate + rubber wall, visible in Mizuno Wave Horizon 6

Are there lightweight shoes for flat feet?

Just because these shoes carry more technologies does not mean they have to be very heavy. Stability shoes tend to sacrifice some lightness in return for better stability. Additional supportive features make them heavier than neutral running shoes on average:

 

Neutral running shoes

Stability running shoes (for flat feet)

Average weight

9.3 oz (263g)

10 oz (285g)

But as footwear technologies evolve, brands find new ways to make lighter shoes for flat feet.

neutral-vs-stability-running-shoe.jpg
Stability (GTS) version of the Brooks Launch 10 (8.5 oz/241g) is only 10g heavier than the neutral version (8.1 oz/230g)
weight-of-a-shoe.jpg
Measuring the weight of a running shoe in our lab

Here’s how heavy the best-rated running shoes for flat feet are: 

And, in case you want to go as light as possible, here are the lightest choices! These tables are updated daily, with every review that we publish, so you can rest assured that these are up-to-date. 

How durable are running shoes for flat feet?

When durability is discussed, runners most often refer to the outsole. Especially when the landing happens on one side (and not evenly, due to overpronation), outsoles and midsoles can wear out faster. 

In our lab, we measure the durability of the outsole using a Dremel. We press it against the outsole and it’s a standardized test: always the same force, RPMs and duration. 

Outsole durability test

Once the damage is done, we use a tire tread gauge to measure how deep the dent is. The shallower the dent, the more durable the outsole! 

outsole-durability-different-lab-results.jpg
Different depths of dents as a result of a outsole durability test

If this is something that worries you, look at the shoes that performed the best on our outsole durability test. 

We also perform the upper durability test and the heel padding durability test. We again use the Dremel and, after the damage has been done, we assess it on a 1-5 scale, where 1 is the least durable. 

flat-feet-shoes-toebox-durability.jpg
Different levels of toebox durability seen in our lab (5/5 is most durable)
flat-feet-shoes-heel-padding-durability.jpg
How different heel padding durability levels look like (5/5 is the most durable) 

Here’s an overview of all 3 durability tests in best-rated running shoes for flat feet: 

Wide and flat feet? No problem! 

A wide base is another essential component of a supportive shoe. Based on our caliper measurements, stability shoes, on average, are a few millimeters wider than their neutral counterparts.

 

Neutral running shoes

Stability running shoes (for flat feet)

Midsole width - forefoot (average)

113.0 mm

115.8 mm

Midsole width - heel (average)

89.7 mm

93.5 mm

Measuring the width of the toebox where it's the widest (left) and at the big toe (right)

Doing these 2 measurements allows us to understand how pointy shoes are and which toe shape they could work best for. 

More pointy shoes can work better for the Greek or Egyptian shape, while more square-like toebox are best for the other shapes

Best heel drop for flat feet

Another essential parameter to consider is the heel-to-toe drop (the difference between the heel and forefoot stack height).

heel drop in flat feet shoes

The majority of running shoes for flat feet have a heel drop of 8 mm or more which means that there is more cushioning under the heel compared to the forefoot. This setup favors a heel-striking pattern when the heel is the first part of the foot to land on the ground. That’s the most common pattern among beginners and most runners.

difference in forefoot stack heights
Different stack heights and heel drops: closer to the ground (up) and high-off-the-ground (down)

Midfoot and forefoot strikers with flat feet can also find a suitable shoe for their needs. Just make sure that the shoe’s drop is lower than 8 mm:

If you are not sure about your striking pattern or want to know more about the effect of drop, see our guide on the topic.

Consider breathability as well

We perform a series of tests to determine the shoe’s ventilation capacities, including a smoke-pumping test and a transparency test.

Breathability test performed in RunRepeat lab using a smoke machine

Based on our findings, we rate each shoe’s breathability on a 1-5 scale where 5 is the most breathable. Here are flat-feet shoes that we found to breathe well: 

Stretch and strengthen your feet

If you have flat feet, keep your arches strong and properly stretched. Make sure to stretch regularly every day for a few minutes and after your running activity.

stretching-exercise-for-flat-feet.png

For instructions and more flat feet exercises, read this article

Do not ignore the pain

Running through pain will worsen the condition and increase the risk of serious injury. If you experience pain while running, get professional help. It is important to rest too.

Author
Jovana Subic
Jovana Subic
Whether it's a vertical kilometre or an ultra, climbing in the Alps or exploring local mountains, Jovana uses every opportunity to trade walls and concrete for forests and trails. She logs at least 10h/week on trails, with no off-season, and 4x more on research on running and running shoes. With a background in physics and engineering management, she prefers her running spiced with data.