How does flat feet affect a person's running experience? Uncover the techniques and tips to optimise comfort and efficiency.
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Contrary to popular belief, having flat feet doesn't mean you should hang up your running shoes. Sure, flat-footed runners might need to give their feet a little extra attention, but with the right strategies, they can run at the same level as other runners. Let's look at the problems flat-footed runners may experience, and give you tips to get you back on the track.
While it's true that the whole sole of your foot comes into contact with the ground when you have flat feet, this isn't always noticeable, especially if your arches haven't entirely fallen. An easy way to check at home is by doing a 'wet test'. Wet your feet and then stand on a surface where the footprint will show, such as a dark piece of construction paper or a bathroom floor. If you see the complete imprint of your foot, it's a sign that you may have flat feet. The video above demonstrates how you can check what foot type you are.
However, the most reliable way to confirm is by consulting a medical professional, like a podiatrist, who can conduct a thorough examination and provide a definitive diagnosis.
Flat feet, often known as fallen arches, are quite common. Some people are born with them, while others develop them over time due to factors like genetics, ageing, obesity, pregnancy, diabetes, injury, or the strain from prolonged standing or running. When the arches collapse, the entire sole of the foot touches the ground. While it may sound serious, many individuals with flat feet experience no discomfort or issues at all.
For some, however, flat feet can be a source of problems. The main culprit? Overpronation. This is when the feet roll inward excessively when running. It's not necessarily harmful, but it can lead to several issues, including foot pain, shin splints, and potential knee, hip, and back issues resulting from the body compensating for the adjustments in the feet whilst running.
Here are some tips & tricks to ease the issues that flat feet present:
Choose The Right Shoes: Runners with flat feet often benefit from stability or motion control shoes. These shoes have denser foam on the inside edge of the midsole, offering the support and control needed for overall comfort.
Consider Orthotics: Over-the-counter insoles or custom orthotics can provide the needed arch support, helping to alleviate discomfort and improve foot and body alignment.
Strengthen Your Legs: Incorporate exercises to strengthen your feet and lower legs into your routine. Heel raises, arch lifts, and toe curls can help build up the muscles supporting your arches.
Maintain a Proper Running Form: Work on maintaining a proper running form. A running coach or physical therapist can provide personalised guidance to ensure your running style doesn't exacerbate flat foot-related issues.
Physical Therapy: If discomfort persists, consider physical therapy. A therapist can help correct your form and guide you in developing a training program that suits your needs.
Running with flat feet isn't a roadblock; it's merely a slight bump in your journey. Sure, there may be a few extra hurdles, but there's no hurdle you can't clear with the right mentality. Remember, having flat feet doesn't define you as a runner—it's just one part of your running journey. Many great runners have flat feet, and they've crossed countless finish lines. So, keep exploring, keep learning, and most importantly, keep running.
If you liked this article, be sure to check out our other articles here, as well as going to our Instagram at @runa.i. for more running tips, as well as updates about our app, RunAI! Until then, happy running!
