Help! Running with flat feet

[1st-time-runner]

Hi everyone!

After an absence of running of approx 18 months or so, due to a combination of a foot/ toe injury, illness, and then a general loss of mojo; I have restarted the C25K today completing run1 week 1 with my daughter. 🥰

Last year I sustained an injury which I was seeing a Chiropodist, and although I’m now discharged and recovered, he did say that I have flat feet. Apparently I have no foot arch so it means I don’t walk properly and I roll my foot over to the inside when I walk/ run resulting in knee, ankle, foot problems. He has recommended I use instep supports in my shoes/ trainers. How old do I feel! 🤯

The reason for my post is, I figured I can’t be the only late 40’s person running with flat feet, and wondered if you all knew of and/ or could recommend some running trainers with a good instep support? My current trainers are Nike Pegasus trail running trainers and they’re really comfy, but not with my inserts in. 🤷‍♀️😳 Trouble is, I ran my first run today with no inserts in and now I can feel a twinge in my right knee and ankle. 🙈

I really want to get back into running and I want to find a solution to help me keep going. 😊

Thank you all in advance!

[John_W Graduate Ambassador]

"I can’t be the only late 40’s person running with flat feet..."

You definitely are not. I have had custom-made orthoses for nearly 9 years now and they have enabled me to run when before I couldn't.

"running trainers with a good instep support?"

If you look at any shoe specialist site or shop they will have their shoes organised as 'neutral/cushioning' and ' stability/support' (maybe other classifications). You would probably want to look at stability/support shoes. They have enhanced support in the mid-foot which help with things like excessive pronation.

But before that I would consider seeing a sports podiatrist and/or physio with a running specialism.

It might be that all you need is either or both (1) a pair of off-the-shelf arch supports or orthoses - you can find them easily in Boots, or outdoors shops like Cotswolds (2) stability/support running shoes.

Another possibility is that you don't need anything at all in your shoes , but instead you need to work on strengthening the relevant areas.

But I would check with a sports podiatrist first maybe.

[Annieapple Administrator Graduate in reply to John_W]

This is excellent advice! I never looked back after my consultation & have purpose made orthotics I can use in any shoe but specifically for my trainers!! Made all the difference to my feet and my running!!

[John_W Graduate Ambassador in reply to Annieapple]

Orthoses have truly changed my life 👟🏃😎

[1st-time-runner Graduate in reply to John_W]

That’s great advice thanks John! 🤩

[Oldfloss Administrator Graduate]

Welcome and well done for joining us... You have had some advice, so now, maybe go and get another check out to see exactly ,what kind of orthotics may be helpful to you and of course there is a wealth of running shoes out there for you to choose from.

I had some for a short time after an injury and I know in that instance for me, they helped enormously.

Keep us posted please x