Aches and pains are no surprise for a long-distance runner. After all, the repeated stress on your body is bound to have some side effects. But if the discomfort prolongs even after recovery strategies, you need a diagnosis. 

Now, we don't mean a doctor's visit—although that is important too if your condition is severe—we suggest you check two things: What is your foot type? Do your long-distance running shoes support your foot type? 

Everyone's feet are unique, and wearing improper footwear is one of the most common reasons for running injuries. That's exactly what we'll discuss in today's blog and give helpful recommendations to choose the best running shoes.

First, let’s learn about the three types of feet and their influence on runs  

In the runners' dictionary, types of feet refer to the types of arches, meaning the curved structure at the inner part of the feet. Arches fall into three types: medium (normal curvature), flat (little to no curvature), and high (extreme curvature). 

Foot arches have many functions during running and other high-impact activities. They evenly distribute weight across the foot, helping with stability and balance. They also adapt to different terrains, absorb impact, and store it in energy, propelling you forward during runs. All in all, they reduce the stress on your body and prevent injuries.

However, there's a catch here. If you have flat or high arches, these functions take a back seat, causing other parts of your feet to overwork. The result? Chronic pain, frequent injuries, longer recovery times, poor running performance. Let's understand how the type of arch affects the way you run: 

  • Runners with flat arches tend to overpronate, meaning the feet roll inwards excessively
  • Runners with high arches tend to supinate, meaning the feet roll outwards excessively
  • Runners with medium arches usually face no overpronation or supination

You can't change the unique foot type you are born with​, so now what? 

You're not doomed—neither do you have to suffer from persistent painful injuries all your life, nor do you need to quit running. All you need to do is switch up your long-distance running shoes​ to ones that support your arches, fit right, and feel comfortable until you run your last mile and beyond. Don't break your head over this; read the shoe breakdown below. 

Long-distance running shoe recommendations for every foot type 

Okay, but what’s my foot type? Good question. You can take the wet test to find out—read about it and then come back to browse shoes. 

1. Medium/ Normal Arches  

You can escape overpronation or supination injuries if you have medium or normal arches. However, you still need to invest in the best running shoes to protect your body from the high impact of running and promote your performance. 

Shoe requirements: Moderate, leveled cushioning, a flexible and responsive sole, and a lightweight, durable, and breathable design are typical features of running shoes for normal arches, aka neutral shoes. 

Running shoes for normal arches: Ghost 16 (running shoes for men and women)

Brooks Ghost 16 is the best neutral running shoe for long runs for three reasons: the updated DNA LOFT v3 cushioning is adequately soft and lightweight, the Segmented Crash Pad promotes smooth transitions, and the enhanced upper promises breathability. Plus, let’s not forget it’s designed for everyday runs, so it’s also high on the durability meter!

2. Flat Arches

With flat arches, you need shoes that provide adequate support and prevent them from collapsing inwards when running. They must evenly distribute pressure, align joints, and provide effective cushioning and shock absorption, helping you achieve your running goals injury-free.

Shoe requirements: The keywords for running shoes for flat feet include arch support, stability, and motion control with a firm midsole and heel counter. 

Running shoes for flat feet: Adrenaline GTS 23 (running shoes for women and men)

Brooks Adrenaline GTS 23 uses GuideRails® technology, wherein the insoles are modified to help runners stay in their natural stride. Moreover, it features DNA LOFT v2 cushioning that is neither too plush nor too stiff, providing just the right arch support.

3. High Arches

Runners with high arches face limited shock absorption and ankle instability, which causes supination. Shoes that tackle these issues and help you go the distance without ankle sprains, joint pain, heel pain, and other injuries are your best bet.

Shoe requirements: Running shoes for high arches promise plush, flexible, max cushioning.

Running shoes for high arches: Glycerin 21 (best running shoes for men and women)

Brooks Glycerin 21 and Glycerin StealthFit 21 feature nitrogen-infused DNA LOFT v3 cushioning for exceptional softness and underfoot comfort. What makes it even better? The midsole is thicker for additional support and shock absorption.

You see, Brooks Running caters to every foot type—grab your best-suited pair today! 

Matching your shoe choice to your foot type is essential for enjoying injury-free runs while maximizing your performance. Do a favor for your feet, get the right pair of long-distance running shoes today, and see the difference for yourself.