I’ve always been a runner. My dad used to take me for runs around the botanical gardens when I was a kid, and competed in athletics and cross country. When I became a doctor, a friend of mine got me into long-distance running (more on that journey later..) and I’ve been hooked every since. Since 2011, I have run 12 half marathons, 2 marathons and a trail run.
When I was in primary school, I remember I was chilling in the library with my shoes off and a woman started talking to me. I can’t remember what prompted it, but she said, “you have flat feet. You won’t be a good runner”. Maybe I became a runner because of that; as a big “f**k you!” to prove her wrong. She did have a point though… flat feet aren’t ideal for running. In fact, there are many problems with having flat feet.
This image is a great demonstration of what happens when you have flat feet (on the right). Flat feet means you don’t have an arch on the inside of your foot. This causes the arch to collapse and the foot to turn out – this is called over-pronation. As a result of the arch collapsing in, you get a little knock-kneed, putting a strain on the medial, or inside, part of your knee. This is why a lot of people with flat feet also have knee problems. In fact, when one joint is out of alignment, it affects the alignment of the entire limb. We ground through our feet, so if our feet aren’t placed well, it has an upwards domino effect – knees, hips, and even up to the lower back. This is why pain in a certain area of the body can be quite complex. A lower back issue could have nothing to do with pathology in the back but be caused by the feet. This is why it’s so dangerous to self-diagnose. If you have pain anywhere, it’s wise to seek professional medical attention.
Back to flat feet. As I mentioned before, 2011 was the year I was introduced to long distance running. I loved it so much but I went too hard, too fast, and started developing injuries. I saw a physio and a sports podiatrist who analysed my feet. This was the first time I was informed that I really should be wearing orthotics. In the picture above, you can see how wearing an orthotic to support a collapsed arch relieves the foot and ankle (left). By correcting things at the ground level (literally), it relieves the joints above. Ideally you should get a podiatrist to make a custom orthotic, but this can be very expensive. At the time, I was a lowly intern and couldn’t afford them (they cost several hundred dollars). The next best thing is an orthotic from the shops – I was recommended Scholl’s Orthaheel. It still works for me, and I put it in every shoe I can fit it into.
I didn’t have too many problems until 2016 when I started amping up my game again. I broke my PB at the Sydney Morning Herald half marathon that year, but I also broke my foot. That’s when I became aware that I was neglecting a really important part of running – finding the right shoe! So this cinderella learned a few things about shoe anatomy from her sports physio.
The only things I had cared about until that point was: Is the shoe on sale? Is it a nice colour? Is it light so that I can run fast?
These are not the right questions to be asking for someone with flat feet. There are far more important things to consider. Here I’ll introduce two important features of a shoe: the drop and the last.
The drop is the difference between the heel- and toe-height. Having a higher drop relieves the Achilles tendon and the calf muscles. This is important in people with flat feet. The muscle that normally helps lift the arch is called posterior tibialis (PT). It’s a muscle in the calf that attaches to the inside of your foot, on the arch. The more you dorsiflex your foot (towards your face), the more you stretch your calf muscles. The more you plantar flex your foot (pointing the toes), the more relaxed the calf muscles. Therefore, by having a shoe with a higher drop (where your foot is more plantar flexed), it relieves the calf muscles. One of the problems with flat feet is that your PT is in overdrive to try and lift your arch… so send PT a bit of love and get a shoe with a decent drop. A 10-12mm heel to toe drop is a good amount. I run a lot wearing the Asics Gel Kayano-25. They are a great shoe for people with flat feet and/or need stability. These babies have a drop of 14mm.
The last is the shape of the shoe – it’s best inspected by lifting the shoe and looking at the sole. The last can be curved, semi-curved or straight. The picture below is the bottom of the Adidas Ultraboost ST shoe. As you can see, it is straight. Straight lasted shoes are good for stability, and have a lot of support under the arch. In contrast, shoes with a curved last are light and offer little support. I was wearing the wrong lasted shoe for all these years, I’m surprised I lasted (pun totally intended).
At long last I have found my shoe (yes, another pun). I love the Adidas Ultraboost ST. I bought it on a whim online and I’ve never looked back. I have them in multiple colours.
As you can see from the side, it has a decent drop from heel to toe. This one is 8mm. You can also see where your arch would be – there is a lot of support there. It’s a stability shoe, which is great for me, because as well as having flat feet, I also have hyper-flexible feet (more on that in another post!). Other than having a decent drop and a straight last, these shoes are LIGHT! It’s the best of both worlds for me. For a stability shoe they are super light, so I feel really fast when I run with them. I’m so happy I discovered them, I just want them in every colour. I will be buying these latest shoes, which are a collaboration with Parley. They are an eco-friendly shoe, utilising material made from plastic waste going into the ocean. So, as well as feeding my sneaker obsession, I can also feel good about saving the planet. Okay, that was a bit dramatic but I really am passionate about sustainability. In a future post, I’ll share some swimwear brands I love that are made from recycled plastic as well!
If you have flat feet too, I hope this guide has helped.
Happy running,
Miko xx
Great post Miko ☺️
Thanks Matt! Glad you enjoyed it 😊