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Running Shoes for High Arches | Training, Exercises and More

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Our feet get very little attention as runners though they take so much of the force. We focus on our glutes and hips for good reason, but understanding how running with high arches could lead to aches, pains and injuries is important.

On the complete opposite end of the spectrum are those running with flat feet and yet…so many similarities in what we need to do.

One of the primary issues for runners with high arches is that it places their ankle in a locked position. This lack of mobility can be jarring with each step as your foot rolls too far inward or outward, thus increasing the potential for injury of the ankle and knees.

Best Running Shoes for High Arches

The following running shoes with arch support are a great place to start in preventing injuries. But definitely read on to learn more about the exercises you can do to run stronger!

You’ll need to create a little video to see whether your high arches cause your foot to roll more inward or out. If rolling in then you’ll look more for stability and out more for motion control.

  • Hoka Clifton Edge – 5mm drop, moderate cushion, helps with outward roll
  • New Balance Fresh Foam 860 – 10mm drop, plush cushion and stability shoe
  • Brooks Adrenaline GTS – 12mm drop, moderate cushion and arch support
  • Asics Gel Nimbus – 13mm drop, moderate cushion, good for wide foot, neutral shoe
  • Altra Provision – For those seeking a zero drop shoe, this model has innovarch to help with extra support.

Head in to a running store to put them on your feet and see how they feel!! Just because a shoe is recommended for you by me or someone in a store, if you run a few miles in it and the feel is awful then you don’t HAVE to wear it!

What does the heel drop mean?
I often recommend a lower heel drop, but for those who do have ankle issues you’ll often find better support from a slightly higher heel drop, which is why many of the one’s listed here are over 10mm.

Running Shoes For High Arches

High Arch Shoes for Daily Movement

One of the key points in most shoes above is their ability to help with overpronation. The excessive inward roll of the foot due to high arches.

It is often important to wear shoes with this kind of support throughout the day as well. You want to ensure your foot isn’t collapsing inward during the rest of the day while standing or walking either.

Barefoot Walking for High Arches

On the flip side there is some evidence that spending time walking barefoot could be good for you as well. It helps force all of the muscles in your feet to work and in running is a quick reminder to place your feet under your hips rather than reaching out and heel striking.

Barefoot supporters have the right idea in saying that we want to build stronger feet! Checkout the exercises below!

Insoles for High Arches

In addition to running shoes, you may find benefits from running insoles. A custom made orthotic is great for those with very high arches to ensure it’s a good fit and many of those will last for years.

How do You Know if You Have High Arches?

One of the easiest at home tests is to place a piece of paper on the floor, dip your foot in water and then step directly on to the paper. Lift up your foot and compare it to this chart to see what foot type you have.High arches running shoes

A few of the common issues related to running with high arches:

  • Plantar Fasciitis
  • Ball of foot pain while running
  • Ankle pain during or after running
  • Hammer Toe or Bunions

As noted above, you’ll need to determine if your high arches are resulting in your foot rolling more inward or outward during running. Both are equally viable options and simply seem to impact people differently.

Either roll will place stress on the knees and ankles, but require a slightly different shoe.

Are high arches good for running?

You might assume that because flat feet can lead to issues, high arches are better. But that’s not the case. You are equally likely to have issues with foot landing and rolling if you don’t have the right support.

A high arch means your foot without support will excessively fall inward with each step. This changes the alignment of your leg placing a great deal of stress on the ankle and knee.

Exercises for High Arches

Some of what we want to do with these exercises is stretches that will help with the fascia running along the bottom of the foot. It’s going to ensure the foot can move easily through the running range of motion.

Secondary to that, we’re always looking for movements that improve our strength and stability to help keep the ankles and knees aligned.

Band Stretch
Seated with legs extended in front of you, loop a yoga band or towel around the ball of your foot and then grasp in both hands. Slowly pull back so that you feel a stretch through the foot and calf.

Foot Massage
Whether you have a massage gun or just a PT ball, spend some time working on the muscles of your feet each day.foot massage runners

Heel/Toe Walks
Standing straight rock back on to your heels and walk forward 10 steps. Then raise up on to your toes and walk back 10 steps. Start with 1 minute and build up to 3 rounds.

Big Toe Extensions
Have you ever tried to move your toes independently? More strength in your toes means they grab the ground for a push off and that’s part of what we’re working here along with tiny muscles.

Standing with feet firmly planted, try to pick up just your big toe. Repeat 30 times per foot. You should notice the more you do this it eventually becomes easier to move just your big toe.

Core Focused Strength

From here you need to ensure you have hip, glute and ab strength (aka your core)!

  • Hip strengthening exercises
  • Glute activation exercises
  • Core workout

Looking for more running shoe information?

  • How to decide if you should use insoles?
  • How to know when to replace running shoes?
  • Why you need to rotate running shoes

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
.
.
.
#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
.
It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
.
🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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.
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
||
THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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