7 Best Running Shoes For Flat Feet in 2024

How we test running shoes

• All shoes are purchased with our own funds to help us stay transparent and honest. 
• We run 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 prioritise 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. 

 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 characterised 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: 

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. 

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. 

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. 

It’s also important to note that stability features are found in daily trainers. Shoes 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. 

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. 

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 stabilising 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. 

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

1. Medial post (high level of stabilisation)
2. Dual density midsole (high level of stabilisation)
3. Stiff and padded heel counter
4. Side walls (high level of stabilisation)
5. Heel bevels
6. Sole flares
7. Structural upper overlays
8. Stiff base (high level of stabilisation)
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 stabilise 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. 

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. 

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

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

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. 

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

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 stabilise 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. 

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. 

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 

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.

Wide platform and sole flares: very important for stability

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

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

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. 

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 stabilise 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. 

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

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:

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

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 standardised test: always the same force, RPMs and duration. 

Outsole durability test

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

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. 

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 calliper measurements, stability shoes, on average, are a few millimetres wider than their neutral counterparts.

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

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).

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 favours 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.

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.

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.