Tips for Running with Flat Feet

Running with flat feet may increase the risk of abnormal, damaging movement patterns of the foot (also known as over-pronation) during running which may create mechanical chaos at the ankle, knee and hip-joints. Why do flat feet, excessive pronation and increased injury-risk during running all get linked together?

Generally, flat feet indicates poor overall foot strength and health. Specifically, if the muscles and soft tissue groups that line the arch become weak, they cannot sufficiently uphold the arch, and the arches eventually fall into a collapsed state. Even worse, weak foot muscles lose their grip on suspending pronation within a safe, tolerable range. Out of this may trigger abnormal foot motions (over-pronation) during the stance phase of running, which may lead to tissue and muscular over-strain of the foot-ankle complex, and therefore a hotbed for injury.

How do the feet, especially the arches, become this fragile and mechanically incompetent?

Long-term use of cushioned, stiff, overly protective footwear locks the feet into a tightly constrained state that significantly shuts down much of the muscular engagement necessary to keep the feet functionally strong.

Tips for Running with Flat Feet
They may look safe, sporty and fast, but most standard running shoes actually wears down the feet. The raw facts are the feet won’t get more strong and powerful on their own when they’re constantly locked up in motion control stability running shoes. One of the many downfalls of these shoes is their rigid stability components profoundly diminishes widespread muscular activation and engagement in the feet, resulting in major reductions in foot strength and an overall limited capacity for the foot to function normally, the way nature intended. Out of all this comes feet that are ill-adapted and unprepared to handle high-mileage walking, running and hiking and could mean trouble for injury prevention.

Bottom line, running with weak feet is not a way to get you out of injury! To give you a good idea of how quickly foot health deteriorates in running shoes with excessive cushion and support, a 2013 study in the journal Foot and Ankle Research found that runners who wore running shoes with arch support showed reduced arch height right after a prolonged run, suggesting that the strength-robbing effects of stability running shoes are alarmingly fast-acting!

The researchers underscored that poor foot strength may prompt frequent changes in arch height profile upon weight-bearing activities, like running, and may result in poor weight-bearing responses of the foot. In other words, when the feet are weak, the harder it is for the foot’s arch to be upheld, the more easily strained and likely the feet are to injure under normal loading conditions.

The researchers also cautioned that weak foot muscles may cause the anti-pronatory muscles in the foot to become increasingly unstable and unreliable at delivering corrective pronatory support. This contributes a greater extent to over-pronated feet that become more vulnerable to fatigue and pain during long distance runs. This data fits into a continuum of complementary findings showing that weak, low arched feet increases forefoot abduction (forefoot shifts away from the mid-line, while the heel dramatically bends inward) during the stance phase of running. This mechanical entanglement causes greater torque and strain to ripple out from the foot, up the leg during running. The researchers noted that all this frontal assault on the foot as well as the lower and knee, which partly stems from the change from high to low arch height, adds up over time and may result in an outsized risk of bone, joint and soft tissue damages, if running were to continue.

Tips for Running with Flat Feet
In most conventional running shoes with ‘corrective support’, the engaging activity of the foots muscles, tendons and soft tissue groups is more offline and is barely adequate to sustain strong muscle tone, healthy muscle volume and optimal functional health of the feet. This is how arch height and function gets worn down and leads to dangerous rises in pronation, impact production and balance instabilities during running.

From this, its easy to understand how supportive, cushy running shoes may actually disadvantage a runner’s injury prevention efforts, which is something not often heard in Runners World. But, after the barefoot running movement boom, strengthening the feet by wearing less on them is quickly gaining acceptance and appraisal by many. In fact, many habitually shod (shoe) runners who switched to minimalist running and/or barefoot running have showed strikingly similar improvements in not only running form, but in foot functional health.

Help for Flat Feet: Go Barefoot
Much of the ongoing research on foot health as well as running mechanics hints that to sustainably strengthen the feet and develop higher arches, at the very least you should be walking barefoot. Comparatively, running barefoot is a fast entry point to reverse extreme flat feet because barefoot running involves a forefoot strike landing which encourages greater arch compression and extension which has known, fast-acting effects on boosting arch-height.

Less Support is the BEST Flat-Foot Support!

According to the researchers, much of the soft tissue groups in the feet act as motion stabilizers of the foot-ankle complex. Strengthening and conditioning these tissue groups would depress abnormal foot motions. The best way to strengthen these sectors of the foot is to keep them active.

By now, it should be obvious that to give your feet the best start at boosting arch height and functional strength in a sustainable way is to avoid wearing motion control stability cushioned running shoes, and instead, aim for wearing minimalist running shoes which are shoes that aren’t filled with structural support elements, permitting the foot to move in its natural motion more fully and are sculpted to accommodate to any unique foot structure. This is how minimalist shoes keep the feet going in a engaging state for the benefit of undoing the damage caused by modern footwear.  

As I just briefly touched on, foot strike pattern when running may also have a big role to play in influencing arch function and height. Because of the particularly way the arch engages with the ground at touchdown in a forefoot strike landing, may grow the arch stronger every time you land forefooted, not rearfoot (heel strike) during running.

How Running Without Shoes May Fix Your Flat Fee
How you land on your foot during running may dramatically influence arch strength, height and function. Landing with a forefoot strike, like most barefoot runners and elite runners, loads the arch differently as compared with landing heel-first (heel strike) during running. Running with a forefoot strike puts the arch to work in a more functional manner that makes it stronger, taller, more able to store richer elastic power and better able at securing foot pronation. This is why adopting the forefoot running technique may be a sufficient starting point in transforming weak feet into strongly arched feet more fully armed to handle more mileage on any terrain.

All in all, there’s no reason for runners, or anybody for that matter, to have weak, painful, flat feet. Getting your feet to work independently via barefooting or minimalist shoes is a big part of the sustainable solution, but not the entire solution. One of the greatest outcomes in adopting the forefoot running style is it may really finish the job in preventing a loss in arch height by engaging the feet in a mechanically competent manner critical to healthy functioning arches.


Cowely E and Marsden J.The effects of prolonged running on foot posture: a repeated measures study of half-marathon runners using the foot posture index and navicular height. J Foot Ankle Res, 2013; 6(20):2-6.

If you’d like, you can support Run Forefoot by making a donation in any amount of your choosing:

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

1 Trackback / Pingback

  1. Why Run Forefoot with More Hip Flexion - RUN FOREFOOT

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.