Feet come in all shapes, sizes and arch heights. If you have flat feet, you may wonder what type of support is best for you, especially if you're a runner. Bear in mind that not all flat feet are the same. Here's what to know about running with low arches and how to find the best running shoes for flat feet.

Quick takeaways

• Pronation is the natural inward roll of the foot during running or walking.
• Runners with flat feet often overpronate, but not all overpronation causes pain.
• Stability and motion-control shoes can help support flat feet.
• Nike running shoes for flat feet combine arch support, heel stability and impact-absorbing cushioning.

According to a review book from the National Library of Medicine, National Center for Biotechnology Information, there are two main types of flat feet: congenital or acquired. In other words, people are either born with flat feet or they can develop flat (or collapsed) arches over time due to factors such as injuries to soft tissues in the foot.

To start, it's helpful to understand what the foot is doing as it strikes the ground. Pronation is the natural downward and inward rolling movement of the foot when it hits the ground. There are varying degrees of foot-rolling in a runner's stride. Overpronation refers to a foot strike that rolls too far downwards and inwards.

People with flat feet tend to overpronate, which can put strain on the big toe and cause the arches to collapse or the ankles to roll inwards, according to the American Academy of Orthopaedic Surgeons. The term flat feet describes arch height, while overpronation refers to how the foot moves during a stride. Some runners have flat feet without pain or excessive pronation. Conversely, runners with high arches tend to underpronate (supinate) and often benefit from cushioned shoes that help compensate for reduced natural shock absorption.

If you're looking for a quick way to check if you overpronate while you're running, look at your go-to pair of running shoes. If the inside of the bottom sole shows significantly more wear than the outside, you might overpronate. Better yet, have your running buddy take a video of you running on a treadmill or on the pavement to see if the inside of your arches collapse when they hit the ground.

If you do notice some overpronation, don't stress, it's usually not an issue unless you experience pain or get injured. According to the American Podiatric Medical Association (APMA), excessive pronation can contribute to heel pain, as well as injuries to the hip, knee and lower back.

If you're experiencing pain in these areas while running, talk to a podiatrist. Your doctor will be able to recommend how best to support your feet and prevent discomfort or injury, including prehab exercises that can strengthen the foot muscles. Remember, shoes should never be approached as a solution for injury or pain.

Consult with your doctor before you select a shoe to make sure you're making the best decisions for your needs. When you're shopping, it's key to try a variety of options in store to find the right fit.

While stability features help guide the foot, cushioning plays an equally important role in reducing repetitive impact stress, especially for runners with low arches or joint sensitivity.

There are two main features to consider looking for in a shoe if you have flat feet:

According to the American Podiatric Medical Association, supportive footwear can help manage stress associated with overpronation. Specifically, stability running shoes are designed to support the arch of the foot with ample cushioning.

Runners with flat feet often benefit from moderate to maximum cushioning, especially if they experience fatigue or soreness during longer runs. Softer midsoles can help distribute pressure more evenly across the foot.

For example, the Nike React Infinity Run Flyknit Shoe is designed with Nike React foam, which feels smooth, bouncy and supportive underfoot. Nike React technology is 11% softer and offers 13% more energy return than Nike's previous technology, while also being more durable and more lightweight.

Alternatively, motion-control running shoes offer arch support in the midsole, as well as additional heel-cup support to keep the foot from rolling inwards during each step.

Studies show benefits of motion-control shoes for overpronators. For instance, a 2015 study published in the British Journal of Sports Medicine found that running in shoes with motion control was associated with a significantly lower overall injury risk among recreational runners who overpronate.

Additionally, a 2020 study in the Journal of Orthopaedic and Sports Physical Therapy found that motion-control shoes may reduce the risk of pronation-related running injuries, but they did not influence the risk of other running-related injuries.

However, it's important to prioritise comfort and injury history over shoe category alone.