Choosing the right running shoes isn’t just about style or branding; it’s all about finding the best pair to fit your feet. Whether you have flat feet, high arches, or something in between, the structure of your foot plays a major role in how efficiently you run, and how comfortable you feel with every stride. The wrong running shoe can lead to discomfort or injury, while the right one that fits your foot perfectly can enhance stability, performance, and as a result, the overall experience of your run.
In this guide, we break down three main foot shapes that can influence your running style: low arches (or flat feet), neutral arches, and high arches. More importantly, we’ll show you how to match your foot shape to a pair of running shoes that offers the right level of support and cushioning to ensure they support your unique stride, helping you run further, faster, and more confidently.
What role does pronation play in picking running shoes?
Pronation is simply the way your foot naturally rolls inward as it hits the ground to absorb shock and distribute impact when walking or running. If you have high arches, you’re more likely to supinate, which means your foot rolls outwards. If you have lower arches, or flat feet, you probably overpronate, meaning your feet will roll inward more than usual. Understanding how your foot moves is important as it influences how much support and cushioning you need in a running shoe to ensure you achieve the best running form.
Everyone pronates to some degree, but how much you pronate can change what type of shoe will feel most stable and comfortable. If you choose the wrong running shoes for your foot type, you can increase the risk of injury and may experience more discomfort when running.
To learn more about how pronation and supination impact your running style and footwear needs, read our guide to gait analysis.
What features should I look for in running shoes if I have flat feet?
If you have flat feet and tend to overpronate, you should look for running shoes that offer structure and support to help control the inward rolling. A stable, structured shoe with a supportive midsole that is firmer under the arch will stop your foot from collapsing inward during strides and will help to spread out the impact more evenly. If you don’t pick a shoe with good stability features you could suffer from injuries like shin splints, plantar fasciitis, and knee pain as your flat feet are not getting the support you need from the impact of running.
Key features to look out for in running shoes for flat feet include:
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A firm heel counter structure to help keep your foot aligned. A stiff heel counter at the back of the shoe will cradle your feet, locking your heel in place to provide better control.
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A wide stable base will help improve balance and stop your foot from wobbling inward. A broader platform at the heel and toes creates a more stable landing surface for better control.
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Good arch support helps to provide more structure to flat feet. Shoes with reinforced footbeds and integrated arch support help to distribute pressure evenly across your foot, reducing strain on your legs and back.
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A moderate heel-to-toe drop is often recommended if you have flat feet, because it gives you a bit of extra support and cushioning. The drop simply refers to the height difference between the heel and the forefoot of the shoe. With a moderate drop, you get better heel stability and shock absorption, and it can also help ease any tension on the Achilles tendon.
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Wider width options. Flat feet often go hand in hand with having a wider foot, so many running shoes designed for flat feet also come in wider widths. This gives you a more comfortable and secure fit without feeling like your feet are being squished or restricted.
How do high arches impact running form?
High arches mean that your foot has a more pronounced curve than usual, so the arch sits higher off the ground. Because of this, your foot can’t distribute impact as evenly, and instead, most of the pressure lands on your heel and the ball of your foot. A high arch also doesn’t collapse enough to cushion each step, which is why people with high arches often experience supination, or an outward roll of the foot when running.
That outward roll of your foot makes it harder for your foot to absorb shock, which can increase the risk of discomfort or even injuries like shin splints, stress fractures, and pain in your knees or hips. You may also feel extra pressure on the heel and ball of your foot, which can then knock your stability off and cause pain. To combat this, it's key that you choose running shoes that will reduce the impact high arches have on your running form, helping you move more comfortably and efficiently.
The best running shoes for high arches, and those that supinate, are neutral and cushioned or max cushion trainers. The mobility that these shoes allow means that your feet can fall more efficiently, and the cushioning compensates for a lack of natural shock absorption, reducing the amount of stress on your joints and muscles. Adding in supportive insoles can also provide extra support and cushioning where the foot needs it most for those with high arches.
Important features to look out for in running shoes for high arches include:
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Good cushioning and shock absorption. High-arched feet absorb less natural shock because the arch doesn’t flatten much on impact, meaning your heels and forefoot take more of the landing force. That means you should find a shoe with a well-cushioned midsole to help absorb impact and reduce pressure on your joints. However, we suggest steering away from max-cushion or carbon-plate styles as they do not have a flexible midsole, which high-arched runners need. A neutral midsole will allow your foot to move naturally and not force it into an unnatural motion when absorbing impact.
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Look for a shoe with a supportive arch area that will cradle the foot, but also offer enough room if your instep is high. A tight shoe can put too much pressure on the top of your foot, so finding a good fit will make sure you are comfortable, and helps prevent blistering or pain.
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A smooth, balanced heel-to-toe transition helps high-arched feet move through the running gait efficiently, creating less jarring on landing and an easier push-off. Some running shoes will include ‘rockers’ to help guide your foot.
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A durable outsole and good shock-absorbing midsole is important for high-arched runners due to the concentrated pressure on smaller areas of the foot, which can cause foam to compress quickly. Therefore, a durable outsole will help to maintain the right amount of cushioning over many miles of wear.
Do neutral runners need special support features?
If you’re a neutral runner, the good news is that you generally don’t need any special support features in your shoes. Your feet will roll inward just the right amount to absorb shock naturally, so you don’t typically need the extra structure found in structured shoes. Instead, neutral runners tend to do best with neutral running shoes, which focus on cushioning and comfort without trying to correct your gait.
That being said, everyone’s preferences are a little different. Some neutral runners may enjoy a bit of added stability, especially on longer runs, while others may prefer a softer, more flexible feel. The key is choosing a shoe that feels balanced, comfortable, and supportive for your stride, not one that forces your foot into a position it doesn’t need.
Can the wrong running shoe cause injury?
If you choose the wrong type of running shoe to suit your foot type and gait, it can potentially lead to injury. When a running shoe doesn’t provide the right level of support, cushioning, or stability for your running style, your body will then be forced to compensate with each step. Over time, this added strain can lead to issues like shin splints, plantar fasciitis, knee pain, and even lower-back discomfort.
For example, if you overpronate and wear neutral shoes with no stability features, your foot may roll inward too much, which can put added pressure on your ankles and knees. On the flip side, if you naturally supinate because of high arches and wear shoes that are too firm or too corrective, you won’t get the shock absorption you need, which can lead to more impact travelling up your legs.
Should I get shoes fitted in-store or buy online?
Whether you choose to get running shoes fitted in-store or buy online entirely depends on your needs, experience and priorities. An in-store visit to one of our Start Fitness stores can be very worthwhile for those who are unsure about their running style, as you can ask for advice from experts, and get a free gait analysis. This will allow one of our specialists to watch how you run and walk to see whether you pronate or supinate and recommend a range of running shoes that are best for your running style.
Buying in-store also gives you a chance to try on several different shoes from various brands, in different styles and varying support levels without committing yourself to buying one pair. This is often the best choice for beginners just getting into running, or for more serious runners who are looking to find the perfect fit for their next big race.
If you’re confident in knowing your running style, and the type of shoes that best suit your gait, buying shoes online can be a quick and convenient way to purchase. It also allows you to browse through many models and colours from varying brands with detailed information on the technology within each shoe and reviews from fellow runners and specialists. If you’re an experienced runner and know what feels good, buying online may be the best option for you. Our running shoes buying guide can also provide you with helpful information to support your choice.
Choose the perfect running shoe for you at Start Fitness
With all of the above information, you’re fully equipped to find the right fitting running shoe for your gait and foot type. Browse through our full collection of running shoes to discover the perfect fit for you so you can hit the road with confidence.