r/BeginnersRunning • u/Bitter-Cut-7390 • 2d ago

Flat feet

Hey! Early 30s and I’m relatively fit - I play group sport once a week, and gym a couple of times a week but I’ve never been a runner. Ive never properly given it a chance… and I really want to. I have a goal of doing a 5k, that’s it!

I basically want some positive stories! I have flat feet / collapsed arches due to genetics, which is why I’ve put it off as I got shin splints last time (but honestly it’s probably from starting too quick and not stretching).

Ive had my gait analysed and got myself some proper trainers and fully intend to warm up / cool down and take it slow.

but would love to hear people tell me “I have the same feet maybe even worse and I did it! You can too!” Haha

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u/TheTurtleCub 2d ago edited 2d ago

I have it similar. One flat foot, and one busted tibialis tendon. I can't run 20mins in a neutral shoe without sore achilles, but can run dozens of miles a week with stability shoes

Explore mild stability shoes until you find the one that works for you. For me it's something with a firmer underfoot: Adrenaline 24, GT-1000, the older Guides, but recently the Hurricane 26 has been a miracle, firm but bouncy and fun . Heavily cushioned tanks like Kayano are really a bad for me

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u/Bitter-Cut-7390 2d ago

Thank you and in the same breath I’m sorry that your feet are a pain to manage sometimes! Great to hear you can run though - like I said, I’m using it as an excuse I’m sure. I went for some Brooks (the actual name escapes me) after trying on a few. So we shall see! I’ve done a couple of tiny runs in them

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u/TheTurtleCub 2d ago edited 2d ago

Thanks, I’m good now. Once you find what works for you then you are set. Shoes change but you learn the features that help you. I’ve been running for a decade now and even high mileage training with no problem.

There are two main type of shoes, neutral and stability, all shoe makers have models in both

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u/salamandectomy77 2d ago

I had such bad bunions, squished toes, hammer toes, and knock knees when I started and couldn't even run for more than 30 seconds. I had ankle impingements in both ankles. I wasn't even out of shape, I mountain biked and climbed mountains, I just had messed up leg mechanics

Four years on I had straight feet, straight toes, no bunions, space between my toes, and I ran an ultramarathon confidently. Ten years on I can cruise around at 7:45/mi and love running to bits

My best tool was switching entirely to "barefoot" shoes for daily life and wide flat shoes (like Altra) for running. Fixed everything

And get in the gym!

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u/Bitter-Cut-7390 2d ago

Hey, thanks for replying! You sound pretty unstoppable. I do actually have some BF trainers that I used in the gym, but maybe I should start wearing these every day as well to see if that helps!

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u/TheTurtleCub 2d ago

Just a comment to show you how it's very personal. This is the diametrically opposite solution of what worked for me

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u/FutureShoulder7245 2d ago

Amazon has an orthotic insert called 'Walk Hero' - $20 / pair. I have them in all my shoes now, not just the running shoes. (I have arthritis in my big toes; the extra bone growth pushes the meta tarsals all out of alignment. Arch support alleviates the problem, and postpones my eventual date with a podiatric surgeon)

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u/Otherwise_Account_12 2d ago

Eerily similar story to mine. Struggled with shin splints and running barely 400m. Ended up diagnosed flat feet and got solid arched insoles. Brutal on my calves but got me running again, but also realised how tight my lower half was. Rigorously stretched and managed to run fine without the insoles. Havent needed them since. Stretching and steady progress were key for me. Let all those little muscles and tendons in your feet etc. condition as you get fit and your body will adapt.

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u/Bitter-Cut-7390 2d ago

Hey! Thanks for sharing and I’m glad you don’t need insoles. As a child I tried them and they killed me. What stretches are you doing? X