Flat feet are a both a nemesis of long distance runners, as well as a product of long distance running. I can personally attest to having my feet gain half a shoe size after 2 years, 3 marathons and 9 half marathons. I won’t admit to how much larger my feet have gotten, but I will tell you it is a byproduct of distance training and racing.
The natural arches on the foot provide protection for the bones, tendons and tissues in the feet. Since the arches are minimal – or sometimes non-existent – for flat-footed runners, they need to be supported by specially designed shoes to stay safe and free from injuries.
A poorly supported foot will tend to overpronate (ankles roll inwards). The flatter the arches, the worse the overpronation. The severity of overpronation will determine the best type of running shoes for your flat feet.
Support vs Stability vs Motion Control Running Shoes
While shopping for running shoes geared towards flat feet, you will come across the terms stability, support and motion control.
Support and stability shoes are essentially the same category. Different manufacturers will use one term while another manufacturer might use the other to describe the same type of shoe.
In general, support/stability shoes are designed for runners with mild to moderate overpronation while motion control shoes are designed for runners with moderate to severe overpronation.
Both types of shoes are engineered to have extra support for your arches, but motion control shoes have additional features to further restrict the foot movement of the severe overpronators.
Watch this short video from Running Warehouse to determine if you have flat feet and gauge the severity of your overpronation.
Best Minimum Support Shoes
If you have mild overpronation, a minimum support shoe will likely serve you well. Here are three of the best minimum support shoes on the market today.
Nike Lunarglide 7
Nike was shooting for the moon when they dreamed up the Lunarglide 7 – and they did not miss.
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Key Features
- Lunarlon cushioning system that is 30% lighter than Phylon
- Denser medial midsole to combat overpronation
- Gender-specific, decoupled crash pad that reduces impact
- BRS 1000 carbon rubber outsole
- Gender-specific Flex Grooves for increased flexibility
- Seamless Flyknit upper for a sock-like fit
- External TPU Heel Counter locks in the heel for a stable ride
- 9.1 oz (size 9)
Why You Should Buy This Shoe
The Lunarglide 7 is an incredibly lightweight, minimum support shoe. Weighing in at only 9.1 oz for a size 9 shoe, it is on the lighter end of the scale in its class.
You will buy this shoe if have mild overpronation and prefer a minimalist feel, but still need the added support for your arches.
Click here to read user reviews.
Mizuno Wave Catalyst
Mizuno has been crafting shoes for over a century and it shows in the debut of the Wave Catalyst.
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Key Features
- Elastic, thermal plastic Mizuno Wave embedded between midfoot and heel produces a springy, yet cushioned, ride
- Smooth Ride technology places gender-specific grooves in strategic locations to support a smooth heel to toe movement
- Patented u4ic midsole that is light, responsive and cushioned
- Fan Wave technology provides arch support and helps prevents overpronation
- X10 carbon rubber in the heels adds durable traction
- AIRmesh upper sets the standard for breathability and comfort
- Anti-microbial and moisture-wicking Ortholite Sockliner keeps your feet fresh
- Dynamotion Fit upper creates the optimal fit that works with the natural biomechanics of your foot
- 9.6 oz (size 9)
Why You Should Buy This Shoe
The Wave Catalyst is another lightweight shoe, similar to the Lunarglide 7. With a weight of only 9.6 oz for a size 9 shoe, the Wave Catalyst is made for runners that dislike bulky shoes.
You will buy this shoe if you have mild overpronation and want a shoe that stacked with technologies created for comfort.
Click here to read user reviews.
New Balance 990v3
It should be no surprise that one of the most popular shoes from New Balance makes the cut.
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Key Features
- Full-length ABZORB cushioning provides excellent midfoot cushioning
- ENCAP midsole made of soft inner cushioning surrounded by rigid polyurethane increases stability and helps combat overpronation
- Ndurance carbon rubber located at the heel and lateral side of the outsole provides maximum durability
- Open mesh and suede upper for comfort, durability and breathability
- Dual density foam collar offers both cushioning and support
- Made in the USA
- 12.6 oz (size 9)
Why You Should Buy This Shoe
The iconic 990 has been redesigned many times, but this is the best iteration yet. This classic model is proudly made in the USA, which is rare to find in a pair of shoes these days.
You will buy this shoe if you have mild overpronation and like the fact that you can wear this shoe out on the town without looking out of place.
Click here to read user reviews.
Best Moderate Support Shoes
If you have moderate overpronation, a moderate support shoe will match you nicely. Here are three of the best moderate support shoes on the market today.
ASICS GT 2000 4
The number of ASICS technologies in the GT 2000 that are designed to increase stability and reduce overpronation make it a solid buy.
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Key Features
- Forefoot and rearfoot Gel cushioning system improves shock absorption and reduces impact
- FluidRide midsole provides the perfect combination of bounce back and cushioning while staying lightweight and durable
- I.G.S (Impact Guidance System) technology enhances the natural transition from heel strike to toe-off
- Dynamic DuoMax support system improves stability and support and reduces overpronation
- Gender-specific cushioning provides optimal comfort
- Heel Clutching System uses an external heel counter to secure the rearfoot
- 10.8 oz (size 9)
Why You Should Buy This Shoe
The ASICS GT 2000 4 is a simple, yet strikingly good looking shoe. Users will appreciate the thought that went into the design that tackles some serious issues for the overpronator.
You will buy this shoe if you have moderate overpronation and are a typical heel-striker who will take advantage of the Impact Guidance System technology.
Click here to read user reviews.
Saucony Guide 9
The Saucony Guide 9 is a versatile shoe that you can depend on for any type of running.
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Key Features
- EVERUN is a topsole that is made of the latest innovative materials and construction techniques to provide incredibly lively and responsive cushioning
- FLEXFILM is an external support frame that offers extraordinary strength and support
- iBR+ (injection blown rubber) improves cushioning and responsiveness
- Medial midfoot post helps reduce overpronation
- Tri-Flex outsole boosts ground contact, force distribution, and propulsion
- Open mesh upper allows for maximum breathability
- ComfortLite Sockliner reduces pressure on your foot
- 9.9 oz (size 9)
Why You Should Buy This Shoe
The inclusion of EVERUN in this version of the Guide is a welcome addition to the series. This continuous cushioning layer lies closer to the foot and distributes forces over a greater area to reduce impact.
You will buy this shoe if you have moderate overpronation and favor a well-cushioned, yet responsive shoe.
Click here to read user reviews.
Mizuno Wave Inspire 12
Mizuno continues to cram more features into every iteration of the Wave Inspire line.
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Key Features
- Elastic, thermal plastic Mizuno Wave embedded between midfoot and heel produces a springy, yet cushioned, ride
- Extended Mizuno Wave Plate increases the torsional rigidity of the Mizuno Wave for increased stability and support
- Smooth Ride technology places gender-specific grooves in strategic locations to support a smooth heel to toe movement
- Patented u4icX midsole that is lighter and more cushioned that the u4ic midsole
- Double Fan Wave technology provides arch support and helps prevents overpronation
- Mizuno Intercool ventilation system keeps the foot cool and dry
- X10 carbon rubber in the heels adds durable traction
- AIRmesh upper sets the standard for breathability and comfort
- Anti-microbial and moisture-wicking Ortholite Sockliner keeps your feet fresh
- Dynamotion Fit upper creates the optimal fit that works with the natural biomechanics of your foot
- 10.8 oz (size 9)
Why You Should Buy This Shoe
Fans of Mizuno will instantly recognize their signature fit: a fitted heel and midfoot and an open toe box. What has changed in this model, however, is the increase in stability from changes to the midsole that increase arch support.
You will buy this shoe if you have moderate pronation and are looking for a daily trainer with excellent arch support.
Click here to read user reviews.
Best Maximum Support Shoes
If you have moderate to severe overpronation, but dislike running with a tight-fitting shoe, a maximum support shoe will be your best bet. Here are three of the best maximum support shoes on the market today.
Brooks Adrenaline GTS 16
The Brooks Adrenaline is a supportive, steady shoe for flat feet.
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Key Features
- BioMoGo DNA midsole dynamically adapts to your foot with every step
- Progressive Diagonal Rollbar runs from the heel to the forefoot and works to guide the foot from overpronating back to a neutral position
- Full-Length Segmented Crash Pad works with any foot strike position to support a smooth heel-to-toe transition
- New Deeper V-groove absorbs impact and disperses it outwards
- Adjustable saddle can be customized for a snug and solid fit
- Element Mesh upper allows for maximum breathability and moisture wicking cabilities
- Profile Sockliner made of BioMoGo foam provides well-cushioned support
- 11 oz (size 9)
Why You Should Buy This Shoe
Sturdy cushioning, arch support and pronation correction are all featured components of these shoes. The solidity of the shoe reduces the flexibility (that is a good thing).
You will buy this shoe if you have moderate to severe overpronation and need a shoe that gives you an abundance of support.
Click here to read user reviews.
Saucony Omni 14
The Saucony Omni is a popular stability shoe, and this version does not disappoint.
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Key Features
- PowerGrid midsole with GRID technology absorbs impacts and returns energy to the runner for a smooth and responsive ride
- Super Rubber Compound Impact Zone provides robust cushioning and a seamless heel-to-toe movement
- Dual Density SSL EVA in the midfoot controls overpronation
- iBR+ (injection blown rubber) improves cushioning and responsiveness
- Open mesh upper allows for maximum breathability
- ComfortLite Sockliner reduces pressure on your foot
- SAUC-FIT upper enhances medial support for a lock-downed feel
- 10.3 oz (size 9)
Why You Should Buy This Shoe
The Saucony Omni 14 is the perfect blend of cushioning and stability. The updated SAUC-FIT upper also gives you greater control in adjusting the comfort of the shoe.
You will buy this shoe if you have moderate to severe overpronation and value comfort above all else.
Click here to read user reviews.
New Balance 940v2
After a successful launch of the 940, New Balance has released a new and improved 2nd version.
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Key Features
- Full-length ACTEVA lightweight midsole foam provides excellent midfoot cushioning
- STABILITY WEB in the midfoot adds torsional stability and arch support
- T-Beam TPU shank in the midfoot further enhances torsional stability and arch support
- Higher density foam in the medial post helps to corrects overpronation
- Ndurance carbon rubber located at the heel and lateral side of the outsole provides maximum durability
- N2 cushioning system in the heel provides superior cushioning and shock absorption
- Open mesh and suede upper for comfort, durability and breathability
- NLOCK webbing system in the upper provides an incredibly secure fit
- 12.0 oz (size 9)
Why You Should Buy This Shoe
New Balance has added N2 cushioning in the heel to ensure a well-cushioned landing. They have also added the T-Beam shank and Stability Web in the midfoot which work together to correct overpronation.
You will buy this shoe if you have moderate to severe overpronation and are a prominent heel-striker that can take advantage of the N2 cushioning system.
Click here to read user reviews.
Best Motion Control Shoes
If you have moderate to severe overpronation and prefer running in a tight-fitting shoe, a motion control shoe will give you the best ride. Here are three of the best motion control shoes on the market today.
ASICS GEL-Foundation 12
The ASICS GEL-Foundation is full of supportive features for the severe overpronator.
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Key Features
- Forefoot and rearfoot Gel cushioning system improves shock absorption and reduces impact
- SPEVA midsole material provides bounce back with minimal midsole breakdown
- Guidance Line Midsole technology improves gait efficiency
- I.G.S (Impact Guidance System) technology enhances the natural transition from heel strike to toe-off
- Dynamic DuoMax support system improves stability and support and reduces overpronation
- Seamless construction reduces foot irritation
- Maximum support last is deeper through the midfoot to forefoot to accommodate bigger feet or runners with orthotics
- 12.4 oz (size 9)
Why You Should Buy This Shoe
The GEL-Foundation shines in providing stability and comfort and improving gait efficiency. The high stack guarantees plenty of support for heavier runners. The deeper last allows room for the use of orthotics if you need them.
You will buy this shoe if you have moderate to severe overpronation and are a heavier runner or run with orthotics.
Click here to read user reviews.
New Balance 1340v2
Runners with seriously flat feet should seriously consider the New Balance 1340.
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Key Features
- Full-length ACTEVA Lite midsole foam provides excellent midfoot cushioning
- EXTENDED WEB in the midfoot adds torsional stability and arch support
- T-Beam TPU shank in the midfoot further enhances torsional stability and arch support
- Higher density foam in the medial post helps to corrects overpronation
- Ndurance carbon rubber located at the heel and lateral side of the outsole provides maximum durability
- N2 cushioning system in the heel provides superior cushioning and shock absorption
- Open mesh and suede upper for comfort, durability and breathability
- Ortholite Sockliner adds to underfoot cushioning
- 13.4 oz (size 9)
Why You Should Buy This Shoe
The New Balance 1340 supplies extreme comfort and cushioning in a motion control package. If you’ve tried other support and stability shoes but they failed to provide enough support, you will want to give these shoes a long look.
You will buy this shoe if you have severe overpronation and need maximum support and prefer a tight-fitting upper.
Click here to read user reviews.
Brooks Beast 14
The Brooks Beast is one of the most popular motion control shoes for a good reason (many, actually).
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Key Features
- BioMoGo DNA midsole dynamically adapts to your foot with every step
- Full-length DNA cushioning gel creates dynamic support that adapts to every runner
- Progressive Diagonal Rollbar runs from the heel to the forefoot and works to guide the foot from overpronating back to a neutral position
- Tuned Density Midsole allows for custom support that matches the runner’s gender and weight
- DRB Accel in the midfoot adds arch support and torsional rigidity
- Flextra rubber in the forefoot provides custom flexibility depending on the runner’s gender and weight
- Element Mesh upper allows for maximum breathability and moisture wicking cabilities
- MC Pod Configuation prepares the foot for an efficient heel-to-toe transition
- 13.9 oz (size 9)
Why You Should Buy This Shoe
The Brooks Beast is no joke. The shoe has enough stability technologies to support the even the heaviest overpronators. Each part of the shoe works together to help keep the foot neutral and to increase the efficiency of the gait.
You will buy this shoe if you have severe overpronation and want a dependable shoe with a proven track record.
Click here to read user reviews.
Final Thoughts
Proper footwear is essential to successful running.
Many people with flat feet often assume that they cannot handle the distance of endurance running due to the risk of injury, but footwear technology has adapted to ensure that runners of all sizes and foot styles are able to take to the road with success.
Finding the right shoe is like finding a soulmate – it may take many attempts and failures to find “the one”, but once you do, you’ll wonder how you ever lived without them.
Hopefully these recommendations will give you a head start to finding the best running shoes for your flat feet.