Flat feet – where the arch of the foot sits low or collapses entirely on landing – are one of the most common foot types among runners. They’re also one of the most misunderstood. Having flat feet doesn’t mean you can’t run, or even that you’ll get injured but it does mean choosing the right running shoe is particularly important.
At Running Bath we help runners with flat feet find the right shoe every week. This guide explains what flat feet mean for your running, what to look for in a shoe, and our top recommendations from the range we stock.
What Are Flat Feet?
Flat feet (also called fallen arches or low arches) occur when the arch of the foot – the curved section along the inner edge – sits very low or makes contact with the ground when you stand. Most people with flat feet overpronate, meaning the foot rolls inward excessively on landing, placing extra stress on the ankles, knees, hips and lower back.
Flat feet can be genetic – many people are simply born with low arches – or can develop over time due to factors like weight gain, age, injury or prolonged standing. They’re extremely common and in most cases entirely manageable with the right footwear.
Do Flat Feet Cause Problems When Running?
Not necessarily – plenty of elite runners have flat feet and run without issues. But flat feet combined with overpronation can increase the risk of:
- Runner’s knee (patellofemoral pain syndrome)
- Shin splints
- Plantar fasciitis
- Achilles tendinitis
- IT band syndrome
The key is making sure your running shoe provides the right level of support for your specific gait. A gait analysis will tell you exactly how much your foot pronates and what level of support you need, which is much more useful than simply knowing you have flat feet.
What to Look for in Running Shoes for Flat Feet
Stability Support
Most runners with flat feet overpronate and benefit from a stability shoe – one that provides additional support to limit excessive inward rolling. Modern stability shoes use technologies like Brooks’ GuideRails or medial post foam to gently guide the foot into a more efficient position without feeling restrictive.
Motion Control (for severe overpronation)
Runners with very pronounced flat feet and significant overpronation may benefit from a motion control shoe — a more structured, supportive option designed for maximum stability. The Brooks Beast GTS 24 is a good example.
Good Arch Support
Look for shoes with a structured midsole that supports the inner arch rather than allowing it to collapse with each stride. This is particularly important for runners who spend long periods on their feet.
Firm Heel Counter
A supportive heel counter helps stabilise the foot and prevent excessive rolling. Press the back of the shoe – it should feel firm and structured rather than soft and collapsible.
The Best Running Shoes for Flat Feet We Stock
Brooks Adrenaline GTS 25 – Our Top Pick for Flat Feet
The Adrenaline GTS 25 is our most recommended shoe for runners with flat feet who overpronate. GuideRails technology limits excess inward rolling without forcing the foot into a fixed position — it feels more natural than traditional stability designs and is comfortable from the first run. The DNA LOFT v2 midsole provides excellent cushioning for everyday training at any pace. Available in men’s and women’s versions and wide fit (2E). Shop Brooks Adrenaline GTS 25
HOKA Arahi 8 – Best Lightweight Stability Option
If you have flat feet but want a lighter, more dynamic shoe than traditional stability trainers, the HOKA Arahi 8 is worth trying. J-Frame technology provides targeted support on the inner edge of the shoe while keeping the overall weight low. A great option for runners who need stability support but don’t want a heavy, structured shoe. Shop HOKA Arahi 8
Brooks Beast GTS 24 – Best for Severe Overpronation
For runners with very flat feet and significant overpronation, the Beast GTS 24 provides maximum support and structure. A wide base, GuideRails support and generous cushioning make it well suited to runners who need the highest level of stability, or those who use custom orthotics. Currently available in limited sizes. Shop Brooks Beast GTS 24
Brooks Ghost 17 – For Mild Flat Feet
Not all runners with flat feet need a stability shoe. If your arches are low but your overpronation is mild, a well-cushioned neutral shoe like the Ghost 17 may be perfectly adequate – particularly if you’ve run in neutral shoes previously without issues. A gait analysis will tell you definitively which category you fall into. Shop Brooks Ghost 17
Should I Use Insoles or Orthotics for Flat Feet?
Some runners with flat feet benefit significantly from custom orthotics or over-the-counter arch support insoles alongside the right shoe. Orthotics can provide additional arch support that even the best stability shoe can’t fully replicate for runners with severely flat feet.
If you use or are considering orthotics, look for shoes with a removable footbed and a roomier fit to accommodate the insole — the Brooks Beast GTS 24 and Adrenaline GTS 25 both work well with orthotics. Bring your orthotics with you when you come in to try shoes so we can ensure the fit is right with them in place.
Gait Analysis for Flat Feet
If you have flat feet, a gait analysis is particularly valuable before buying running shoes. We can assess exactly how much your foot pronates on landing – because not everyone with flat feet overpronates to the same degree, and wearing a shoe that’s more supportive than you need can cause as many issues as wearing one that’s not supportive enough.
Our gait assessment uses Footscan technology to capture and analyse your footstrike in detail, helping us recommend the shoes that best suit your individual foot shape, arch type and running mechanics.
Book a gait analysis at Running Bath – we’re on the High Street in Bath city centre, next to Bath Abbey.
Best Running Shoes for Flat Feet – FAQs
Not necessarily — it depends on how much you overpronate. Many runners with flat feet overpronate significantly and benefit from stability support, but others have flat feet with a relatively neutral gait and do fine in a cushioned neutral shoe. A gait analysis is the most reliable way to find out which applies to you.
Running shoes can’t change the structure of your foot, but the right shoe can compensate for the biomechanical effects of flat feet – limiting overpronation, supporting the arch and reducing stress on the joints. Combined with strengthening exercises recommended by a physio, many runners with flat feet manage completely without issues.
Yes – HOKA’s Arahi range is specifically designed for runners who overpronate, including those with flat feet. HOKA shoes also tend to have a wider base and roomier toe box than many competitors, which suits the broader foot shape often associated with flat feet. Read our full HOKA buying guide.
Absolutely – flat feet are very common among runners at all levels, including elites. The key is making sure you’re in the right shoe for your gait. With appropriate footwear and potentially some strengthening work, most runners with flat feet can train and race without problems.
Flat feet describes the structure of your foot – a low or absent arch. Overpronation describes a movement pattern — excessive inward rolling of the foot on landing. The two are closely linked because flat feet often (but not always) lead to overpronation. You can have flat feet without significant overpronation and vice versa.
Yes come into Running Bath in Bath city centre and try the full range. Our team will assess your gait and help you find the right shoe for your foot type. You’re welcome to run in shoes on our treadmill before you commit. Book a gait analysis or just pop in.
Visit Running Bath for Expert Advice on Flat Feet Running Shoes
Running Bath is Bath’s specialist running store, located on the High Street next to Bath Abbey. Our team fits runners with flat feet regularly and can assess your gait in-store to make sure you leave with the right shoe. Shop Brooks stability shoes – Shop HOKA stability shoes – Book a gait analysis. Free UK delivery on orders over £60 – easy returns – expert advice in-store and online.
Also useful: Stability Running Shoes – Brooks Adrenaline GTS 25 – Best Running Shoes for Knee Pain – Best Running Shoes for Plantar Fasciitis
This article is for general guidance only and is not a substitute for professional medical advice. If you are experiencing persistent pain or discomfort, please consult a podiatrist or physiotherapist.