So what's a girl to do? Simple: Seek out the support you need before you hit the road. After surveying more than 30 runners on their arch height and shoe preferences, it became clear that even the best shoes may not deliver quite enough support for low-arched ladies. Start with a high-support shoe (like the ones suggested by fellow runners below), but don't be afraid to add a commercial or prescription orthotic like many of those who were surveyed did. Cassandra Pisone, the blogger behind Almost Getting it Together shared that after experiencing jarring knee pain as a high school cross-country runner, a physical therapist linked her pain to her flat feet. She received a prescription for custom orthotics, and says, "I've been running for 12 years and pretty much the last 10 have been injury-free." Even if you don't go the prescription route, over-the-counter insoles could help. Smitha Arons, a lawyer and runner who blogs at Running with SD Mom shared that she uses Superfeet insoles with her Hokas to help get her through multiple half and full marathons each year.

Several of those surveyed cited the Asics GT-2000 as their go-to shoe. Crystal Gauvin, a professional archer and recreational runner says, "I have very flat feet and have struggled with running shoes. I've had to go with very heavy, full-support shoes like the Asics GT-2000 with over-the-counter orthotics." strong A beginner runner's guidebest shoes brands for back pain Like the 2000, the GT-1000 was another overpronator fan favorite. low cost adidas running shoesJillian Tengood, a post-doctoral fellow and group exercise instructor who blogs at FitYaf, even doubles up on the two shoes, "I train in ASICS GT-2000 and race in ASICS GT-1000." nike basketball shoes coming out

Asics seem to be coming up gold for the women who need extra stabilization, like Amy Marcum who recently started using the GEL-Kayanos. "I was just told I have flat feet and hyper-mobility joint syndrome. I'm actually being sent for additional testing to find the root cause. I went and was re-fitted at my running store into stability shoes, and got the Asics GEL-Kayano. running shoes long distanceI've only had them a couple weeks, but they seem to be doing well so far." sport shoes outlet nyc strong Upper-body workout for runnersrunner's world best shoes 2016 Brooks is one of my personal favorite brands of running shoes (especially for trail running), so I was surprised more women with flat feet didn't swear by them.

However, Summer Marie Groth, a health coach and personal trainer was one who didn't hesitate to talk up the brand. "I've found a new love for the Brooks Ravenna. I've had the 4s and now the 6s and I swear by them. I have flat feet, but these are a runner's dream — I always recommend to those with flat feet and need a bit of control. Plus, I ran in my 6s for Boston Marathon this past year and my feet were still feeling fresh and fine at the finish line — didn't even have a single blister, black toenail or rubbage of any sort!" Hokas may not look like the lightweight, slim-line running shoes that most people don, but don't overlook their benefits. Despite the oversized appearance, they're actually quite lightweight and offer greater support for overpronators. Arons says she discovered them after a negative experience, "I started running in Nikes when I first decided to do the couch to 5K thing in 2013. Sure enough, within days, I started developing horrific foot pain. I went to my local running store and they said I would be the ideal candidate for Hokas because of the cushion.

You can only imagine the change from Nikes to Hokas." Arons currently rotates between Hoka Bondi 4s, Hoka Stinson ATR and Hoka Challengers, which are ideal for varied terrain. (Hoka One One, $130) (This article was originally published in 2013.Photo by Kevin Morris) I was THAT kid in high school. I could run a 4:30 mile, I was pretty good at soccer too. But I was THAT kid for one reason… I admit it -- I was a TOE-RUNNER (cue the horror music!). Teammates laughed and coaches tried to change me. Years later, I'm still a toe runner, although the world of running has changed. With the minimalist running push the last few years, running on your toes (or "forefoot" running) has become popular. But does it make you faster? Let's take a look.About 80% of runners strike the ground with their heel first, termed "rearfoot running". Another 15% of runners strike the ground with their foot flat, termed "midfoot running". That leaves a very small group of "forefoot runners", who run on the balls of their feet.

The reality is almost everyone sprints on their forefoot. It is biomechanically faster, though requiring greater calf and leg strength to maintain. It is also true that when we run barefoot, almost everyone again runs on their toes or forefoot. Recently, the thinking has become that perhaps forefoot running is more natural and modern-day shoes and concrete running have only turned us all into injury-prone, rearfoot runners. "Pose techinique", "ChiRunning" and Newton running shoes have only fueled this thinking. So what does the research say… Although, most recreational runners are rearfoot strikers, most studies have found the majority of elite distance runners are forefoot or midfoot strikers (Hasegawa et al 2007). Is it just that they run faster? Are they more efficient? Well, yes, yes and yes. Muscle strength and structure is probably a factor as is running speed and just pure athleticism. It is hard to ignore that the countries of the world that produce the best distance runners (i.e Kenya) also have a high percentage of barefoot running.

During a marathon, fatigue causes the majority of forefoot runners to become midfoot or rearfoot runners (Larsen et al. 2012). In other words, the vast majority of us land on our heels as we get tired. Some researchers claim that this shows that heel running is actually more efficient (easier) and less tiring (Williams & Cavanagh, 1987). Others claim, that easier form doesn't mean better form. There is no evidence that rearfoot runners are injured more or less often than forefoot or midfoot runners. Actually, studies find higher injury rates when a forefoot runner is asked to land on their heels, and vice versa. There is no evidence that minimalist running shoes (i.e. Vibram Five Fingers or Brooks) help prevent injuries more than normal running shoes. The fact is, despite our advances in shoe design and safety, running injury rates have changed little in the last 30 years. In other words, $150 shoes are not the answer! Both types of running cause impact forces on the body, thus potential injury.

Rearfoot running is associated with greater immediate impact forces upon striking the ground, particularly around the ankle, However, some studies have found forefoot running may actually produces greater forces up the lower leg. So a few take home messages: It is true elite runners tend to be forefoot strikers. So, if you are reading this and can run under a 16min 5k (guys) or 20min 5k (girls), beginning the process of gradually converting to a midfoot or forefoot strike may be advisable. But, if that's not you, think seriously before making a change. If you are a forefoot runner and it is working, stay that way. If you are a rearfoot runner and it is working, stay that way. If you are going to switch, take time. World class runners are not efficient, because they run on their forefoot; they run on their forefoot, because they are efficient. Shoes or lack of shoes will not suddenly make you faster. If you lack the strength, biomechanical efficiency, and conditioning to develop a forefoot strike pattern then the shoe cannot instantly do it for you.