Flat Feet and Running: Tips to Prevent Injury and Improve Comfort

Running with flat feet can be tough.
Your arches don’t quite give you the bounce or support you’d expect—and sometimes, that shows up as pain in your feet, knees, hips, or even your lower back.

But here’s the thing: having flat feet doesn’t mean you have to give up running.
It just means your body needs a little more support and care along the way.

At Coventry Foot Doctor, we’ve helped loads of local runners with flat feet stay active—and pain-free. Here are our top tips to help you keep running strong and comfortably.

First, What Are Flat Feet?

Flat feet (also called fallen arches) mean that the inside of your foot flattens too much when you stand or move.
That can lead to:

• Overpronation (your foot rolling in too much)

• Less shock absorption

• More strain on muscles and joints

For runners, this can mean aches, fatigue, and injuries if not addressed properly.

Tip 1: Choose the Right Running Shoes

This is a big one.

Look for running shoes that offer:

• Good arch support

• Firm heel counters (the part that hugs your heel)

• Stability or motion control features to limit that excess rolling

Avoid minimalist shoes or ones with too much flexibility—they won’t give you the support you need.

Tip 2: Consider Orthotics

Orthotics are custom insoles made just for your feet.
For flat-footed runners, they can:

• Support your arch

• Improve foot alignment

• Reduce pain and fatigue

• Help prevent common injuries like plantar fasciitis and shin splints

At our clinic in Coventry, we provide bespoke orthotics based on a full assessment of how you walk and run.

Tip 3: Warm Up and Stretch Properly

With flat feet, tight calves and Achilles tendons are common—and they can make things worse when running.

Focus on:

• Calf stretches

• Foot and ankle mobility exercises

• Strengthening the muscles that support your arch

A few minutes before and after your run can go a long way.

Tip 4: Build Up Slowly

If you're new to running—or getting back into it—don’t jump in too quickly.
Flat feet can make you more prone to overuse injuries, so increase your distance and intensity gradually.

Mix in low-impact days like swimming or cycling to give your feet a break.

Tip 5: Listen to Your Body

Sore feet after a run? Occasional twinges? Don’t ignore them.

Pain is your body’s way of asking for help.
If your discomfort keeps coming back, book in with a podiatrist to get it checked before it gets worse.

You Can Run with Flat Feet—You Just Need the Right Support

At Coventry Foot Doctor, we’ve seen first-hand how much of a difference proper care makes.
With the right footwear, support, and advice, running with flat feet becomes much more comfortable—and a lot more fun.

Need help? Let’s get you sorted.
Book an appointment with us today, and we’ll help you stay on track, injury-free.