If you have flat feet, you may think that running is out of the question. But with the right shoes and some simple tips, you can hit the pavement, even for long-distance running, with confidence.
Even with flat feet, you can still enjoy these activities by taking a couple of precautions. First, however, here are a few things about flat feet running to keep in mind:
Pick The Right Shoe – When it comes to running shoes, there is no one-size-fits-all. That’s especially the case if you have flat feet. Be sure to buy shoes that offer support and cushioning to offset the impact on your feet.
The best athletic shoes can be expensive but consider the alternative. Inexpensive shoes may save you money, but you’ll pay in terms of discomfort and pain.
Orthotic Inserts Can Help – Orthotic inserts can be a game-changer if you’re serious about running with flat feet. They’re designed to support your specific foot type and can make a world of difference in terms of comfort and pain relief.
Consumers can choose from readily available mass-market orthotic inserts like those made by Spenco or invest in a custom orthotic.
Generally, a customized orthotic is the most impactful and will provide the highest benefits. If you take foot care and running seriously, you need a custom pair of shoes that fit perfectly and provide much-needed support. Nothing will improve your overall running or walking experience more than custom orthotics.
Start Slow – If you’re new to running or have been out of the game for a while, it’s essential to start slow. Build up your distances gradually to give your feet time to adjust.
Your feet will eventually adjust to the rigors of long distances, and you’ll be ready to compete. Foot care pays off by empowering you to train more without experiencing nearly as much discomfort.
Watch Your Form – If you’re running with flat feet, it’s imperative to pay attention to your form and movements. For example, make sure you’re landing on your midfoot or forefoot rather than your heel. Also, always keep your knees soft, not locked.
Additionally, you may seek running tips from others with flat feet who successfully walk long distances or run marathons. Since they’re experiencing a similar condition and are overcoming it, they’ll have plenty of helpful insights.
Listen To Your Body – Most notably, let your body guide you. If you’re experiencing pain or discomfort, take a break and reassess your shoes and form. Then, with some experimenting, you’ll find what works for you.
Listening to your body also means heeding pain and warnings. Don’t ignore apparent signals that something’s wrong. Ultimately, you can always get outside advice from others, but you’re the one who has to make the day-to-day decision to keep yourself healthy.
Long walks and marathons stress everyone’s feet, and precautions must be in place to limit the damage. Still, anyone willing to make practical decisions to improve their experience can handle any event, even with flat feet.