How to Run If You Have High Arches

Having high arches simply means that the arches of your feet are higher than the average person's arches. The condition usually does not cause pain or problems, and it should not affect running. However, some people who have high arches experience foot pain when long-distance running. This pain usually can be attributed to ill-fitting or improper footwear that does not provide adequate arch support. If you have high arches, there are steps you can take to make running as painless as possible.

Instructions

    • 1

      Determine whether you indeed have high arches. You can easily do this by examining your wet footprint. Wet the bottom of one of your feet then step onto a dry piece of heavy paper. If the middle part of your footprint, between the ball of your foot and your heel, is very narrow, you have high arches.

    • 2

      Visit a speciality running or sporting goods store. If you have high arches you should buy shoes specifically designed for the condition. You need a cushioned shoe that has plenty of arch support. A store employee can help you choose a shoe that is suited for your foot shape and your needs.

    • 3

      Get fitted for orthotics. Orthotics are shoe inserts that support and protect your feet and relieve pain.

    • 4

      Buy silicone pads. If you suffer from corns or callouses as a result of high arches, adding silicone pads inside your shoes can make a big difference. They help distribute your body weight across your entire foot and cushion the impact of running.

    • 5

      Reduce your running distance. If you like to run for long distances, consider decreasing the distance, to reduce excessive stress on your feet.

    • 6

      See a podiatrist. If your pain persists for an extended period of time, schedule an appointment with a podiatrist, who can professionally analyze your feet and determine whether any other problems exist.