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Purchase Shoe Insoles or Orthotics

insoles can improve the experience of running with flat feetFinding the right pair of insoles for your foot type is one of the easiest solutions to deal with flat feet. Inserting a pair of insoles in shoes can provide the support your arch needs in order to keep you from compensating for the misalignment that is occurring throughout the body. Insoles are also known to ease the pain caused by low arches or flat feet.

Wear Proper Footwear

Proper footwear can improve the experience of running with flat feetShoes act as a supportive base for our feet; they not only provide comfort but also stability and support while running. This is why it is important to have the proper footwear for your feet. With so many brands and technologies on the market today, it may be difficult to choose the right shoe, but try to take your time and find the pair that best suits your individual needs.

4 Tips to Improve Running with Flat Feet

4 Tips to Improve the Experience of Running with Flat FeetFlat feet (or posterior tibial tendon dysfunction) is a condition where the arches of the foot flatten out and cause the sole of the foot to touch the floor when standing. An estimation of 20-30% percent of the world’s population has flat feet. Although flat feet may not cause pain in the foot itself, problems may arise in the ankles, knees, and hips due to the misalignment that accompanies flat feet. Since running is a sport that requires full extension of the legs from the feet to the waist, flat feet may cause pain while running. The areas that you may feel pain caused by flat feet include the heels, ankles, knees, and lower back. Bunions are another issue that often arises with this foot type.

Here are some tips to help you reduce the amount of pain you feel from flat feet, along with ways to get you back on your feet and running again.


bananas-running-race-marathonBananas are full of potassium which makes you more alert, hydrated, and can also prevent muscle fatigue. Since our bodies do not store potassium for very long, eating a banana is sure to increase any low levels of this nutrient.  Bananas contain natural sugars that will sustain your energy longer than coffee or energy drinks. They are also full of digestible carbohydrates and provide a great boost of energy for morning runners.


oats-runningEating a cup of oats 30 minutes to an hour before your run will supply your body with the right amount of fiber as well as release carbohydrates as you run. Oats are also full of beta-glucan, which is a fiber that helps to slow down digestion and keeps the blood sugar regulated. Oats give the body some well-deserved protein and increase energy with B-vitamins that convert carbohydrates into energy.

Wholegrain Breads

whole-grain-breadWhole grain bread not only provides plenty of carbohydrates but can be eaten with protein-packed egg whites for a healthy, pre-run egg sandwich. If you have an hour or two before your run, consider eating a hearty whole grain sandwich with light turkey or chicken breast.






maca-runningMaca is a Peruvian root which has been known as a natural supplement that can increase energy and stamina as you run or exercise. Maca contains protein, amino acids, vitamins, and other minerals that help fuel you during running or other exercises. It also acts as an antioxidant and may prevent muscle soreness after long periods of exercise.






Egg Whites

egg-whites-runningEgg Whites are another great way to increase your protein intake before a run. One egg white typically contains around 4 grams of protein and there is no fat to slow you down. They will promote muscle recovery and provide enough energy to sustain your focus and strength while you run.





Chicken Breast

chicken-breast-runningrWhite meat chicken breast is not only a lightweight meat that won’t weigh you down but it also provides a large amount of protein that will keep your energy level at its peak. With a minimal amount of fat, the protein found in white meat chicken will help keep muscles healthy, functional, and prevent damage or tear.








chickpeas-runningChickpeas are an amazing source of protein and fiber. They also carry plenty of manganese, which helps support bone development and helps in the healing of wounds. Manganese is also important for your metabolism. Our bodies will break down the protein we get from chickpeas and turn them into amino acids. These amino acids help to maintain healthy body tissue. Chickpeas mix well in salads or with other vegetables such as garbanzo beans.



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