You will either have an arch under your foot or not. Some people have a more pronounced arch whilst for others it is not as defined. If you are without an arch under your foot you are known as flat footed, otherwise known as someone having fallen arches. Someone with feet like these will have to have the correct type of shoes or inner soles because as walking and running the foot your foot is going to roll over on the inner side, depending on the severity of the problem.

To test whether you have this problem, the best thing is to take the “wet test”, which you will do after a shower or by getting your feet wet. Once you walk on the tiles you should see a solid marking. For someone who has feet with an arch they will either see a thin line in between the heel and the toes or nothing at all.

You may have flat feet and have no problems at all, but on the other end of the scale there are those that really struggle with this and the pain will be an issue in life. Pain results after straining the joints in the legs. The ankles and the knees are the ones that most people have a problem with.

This is not something that everyone tests out, but you will start to feel a little pain on your run in different joint. The first thing which is the always the number one symptom is when the heel of your shoe starts to wear out.

Running with flat feet

Because the arch is the shock absorption and prevents you from doing further damage to any other part of your body, without this flat-footed runners have to adapt. There is now going to be a lot more impact. This style of running is known more commonly as overpronation. Every time you land it is almost like your ankle twists and you can imagine the damage this is going to cause on the rest of your body. The knees suffer in the process.

So what do we do?

This is where the equipment comes into play. I am not flat-footed, but I don’t have a complete arch either. I noticed during my runs when I first started out that my knees were started to get painful every time I took a step after the first 15 minutes of my run. Later on, I noticed the way my running shoe was wearing down. I took myself off to a professional store in search of flat feet running shoes. Well, not quite flat feet, but if you go to the right people they will be able to sort you out.

Someone should be able to guide you in the right direction in terms of stability, motion control and support. This is what you should be looking for because these three things is what is weighing someone down who has flat feet. It categorizes the runner into different levels. If you have flat feet then you will obviously be looking for support, but for more overpronation you need to be looking for stability as well. Motion control is for people who have severe problems with overpronation. Don’t just pick a shoe from a catalogue according to one of these key words. Go to a professional, but it is also important to know something about it.


Bare Feet Running

Running bare feet on a beach near you or on a grass patch is the best thing you can do for your feet. If you can find a place to do this at least once a week then you will be feeling a lot better. Of course, we don’t all have luxuries like these and for the city runner we have to think of other options. After running without any shoes on, the next best thing you can do is to find out more about bare feet running shoes.

These are also known as minimal running shoes, which are usually used for trail running, but are becoming more popular on the roads as well now. Some of these don’t have a heel to contend with and provide more of a natural gait for the runner. Some of them even look like a glove where you can just slip your feet and which has a place for each toe. The Nike Free Run has become very popular amongst flat-footed runners because this is in between a minimal running shoe and  the more traditional shoe.