Health & Injuries

How to Run Easily With Flat Feet or High Arches

by On Jan 10, 2019

Tips and tricks on running easily with either flat feet or high arches.

Running is such an awesome sport to follow. After all, you'll be able to achieve your weight loss goals and tone your legs! However, it can be quite a problem if you have flat feet or high arches.

Don't fret, though! There are ways on how to run easily with flat feet or high arches. I did the research so read on for five quick tips to help you out!

Running with flat feet or high arches can be quite uncomfortable. Fortunately, there are ways to lessen that pain, just follow these tips:

1. Invest In the Best Shoes and Support

It's important to invest in the best running shoes for flat feet or high arches. They'll be able to bring you the much-needed support for less pain while you run.

To choose one, consider its support and if it includes orthotics. Those with high arches should get shoes with good arch support and built-in padding. Runners with flat feet should opt for shoes with orthotics, or to get custom-made ones for even better comfort and support.

You should also consider the breathability and comfort of the shoe's padding. This ensures that you can run straight without discomfort or sharp pain as you run.

How to Run Easily With Flat Feet or High Arches

2. Exercises to Lessen Pain Before and After Running

I cannot stress the importance of stretching and exercising your feet before and after your run. Stretch your hamstrings, quadriceps, leg muscles, as well as your feet's arches.

You can do this by curling your toes under, grasping the towel. Secure the towel and flex your foot towards the sky while lifting your towel off ground. Repeat this 20 times after your run for better benefits.

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Avoid putting unnecessary stress on your feet as well, especially while recovering from a run. This prevents further pain and discomfort.

3. Run on Level Ground and Other Quality Tracks

Those with flat feet should run on the levelled ground, may it be uphill or downhill. Avoid running on bumpy roads or tracks, which can worsen the arches and cause pain during or after your run. I suggest that you run on tracks and fields, which are usually levelled ground and bring more resistance.

I don't recommend that you run on grass and dirt surfaces like trails. Concrete or pavement on levels roads and tracks are best, which reduces the impact when you run. Running on a treadmill is also best for those with flat feet and high arches!

How to Run Easily With Flat Feet or High Arches

4. Keep a Good Technique and Posture All-Throughout the Run

Keeping a good posture and technique when running is especially important for those with high arches or flat feet. Your feet take on all the weight when you step down, which is why it's crucial to distribute the weight properly through following the right positioning and way of running.

Be aware of how your feet land when running. Your doctor can advise you as to how you land your feet (fore-foot, heel-running, or mid-foot). Also, keep your posture erect to prevent more complications. You can also check with a running specialist, who can measure your stride and arch, recommending you ways on how to run better for realignment.

How to Run Easily With Flat Feet or High Arches

5. Avoid Wearing Flip Flops and High Heels!

Last but not least, it's best to avoid wearing flip-flops for those who have flat feet and high arches! This can worsen your flat feet as it offers NO arch support whatsoever.

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Plus, it can lead to issues such as inflammation or plantar fasciitis. Instead of going for open shoes, opt for open sandals that can keep you cool.

High heels are also a no-no for those with high arches, which causes more pain especially when worn for long periods of time. It's why I highly recommend that you stick with footwear with proper arch support and padding, or open sandals during hot weather.

Wrapping It Up

I hope that this article on how to run easily with flat feet or high arches helped you out! So don't wait any longer and follow any of these tips now.

Do you have any questions or want to share your tips and experiences with running? Then comment below! Your thoughts are much appreciated.

Evan Jonathan writes about the experience that he go through personally. Check out his site, outsidebuzz.com if you are looking for the best product for outdoor sports.

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