Running For Beginners: Workouts, Treadmills, Shoes & More


You’ve been told a thousand times why running is good for your health. It increases your fitness, making them stairs easier. It burns calories, allowing you to have that extra cookie. It boosts your confidence so you can conquer the world. You get it. But where, or better yet, how do you start?

In this guide we’re going to go over everything you need to know. You’ll been given a beginners workout plan, we’ll discuss running shoes, we’ll touch on treadmills, and we’ll go into detail on common running issues, such as running with flat feet and overpronation.

First things first we need to get you a decent pair of running shoes (ladies scroll down to the next running shoes!):

ASICS Men’s GEL Venture 5 Running Shoe


Men's Running Shoes


ASICS Venture 5’s are a superb running shoe and the average user rating is 4.5 / 5.

Style and Design

There are over 10 stylish designs you can choose from with this shoe, some are subtle and some are flashy. Whatever your preference, you’ll be able to find a style you like. There is no down side to the design of this shoe unless you’re not a fan of the pattern.

Click Here and scroll to the bottom to check out what other users have said about this running shoe!


They are extremely comfortable. There is padding in the heel to provide support and there is also a cushioned mid sole that will help you out. The whole shoe is basically a pillow, if you are looking for comfort, these are perfect.


The Venture 5’s are worth the money in durability. If you are a frequent runner you will get a good year or two out of them. They are perfect for training and competing in larger events, such as marathons and triathlons.

Size and Fit

88% of users say the fit was perfect, so you should be good to go with ordering your normal size. If worse comes to worst you can just send them back and exchange them. There is loads of toe room despite all the cushioning. You wont feel a thing if you take these for a long run.


This running shoe is light as air. You will feel a bit of bounce when you go on your first few runs, but you’ll learn to love it. The grip on the bottom of the shoe won’t give you any trouble if you decide to run off road. All in all a very well rounded running shoe!


ASICS Venture 5’s are the best men’s running shoe out there at the moment. Other running shoes struggle to compete. Every runner that has used this shoe has nothing but good things to say about it and they will serve your need perfectly.

You won’t even have to break these shoes in, you can literally put them on your feet fresh out of the box and bag a few miles. If you suffer from flat feet and overpronation, these shoes will be a life saver.

Purchase this running shoe or check out the price here: ASICS Men’s GEL Venture 5 Running Shoe

Salomon Women’s Speedcross 3 Trail Running Shoe


Women's Running Shoe


The Speedcross 3’s are an excellent running shoe with an average user rating of 4.6 / 5.

Style and Design

This running shoe comes with an excellent eye-catchy style that will make people look twice. There are seven different styles you can choose from, some are more tame than others. The only down side, style wise, is the lack of a plain option to choose from.

Click Here and scroll down to see what other people have said about this running shoe!


They are very comfortable and will provide you with all the support you need. Your feet won’t ache after a session at the gym or a long run because of all the cushion at the heel of the shoe.


The Speedcross 3’s are extremely well made. If you’re a long distance runner or training for a triathlon / marathon, this shoe will hold up. 500 miles will be a breeze.

Size and Fit

84% of people say these running shoes accurately fit their normal size. Even if they arrive too big or too small, it’s not the end of the world. You can send them back and exchange them without much trouble. It’ll be a mild inconvenience at best!


They are very lightweight as they are designed for long distance runners. It will feel as if you’re running with nothing on your feet. The grip on the bottom of the shoe is excellent and you won’t run into any trouble when running on trails.


The Speedcross 3’s are a tried and tested running shoe that the majority of runners are happy with. You can’t go wrong by getting these shoes. The only negative thing I can say about these is the price. They are a bit on the expensive side, but that’s only with certain color styles and sizes.

For the average person, this shoe won’t be very expensive. Training for a marathon or a triathlon using these will make your life a lot easier.

Purchase this running shoe or check out the price here: Salomon Women’s Speedcross 3 Trail Running Shoe

Running Workout Plan

Running Workout Plan Motivation

One of the most popular programs to follow to get started with running is Couch to 5k. Couch to 5k is a program developed for beginners with zero running experience. It’s broken down into 9 weeks and by the end of the program you will be able to run 5k. It is absolutely perfect for beginners because as long as you can walk, you can start your running journey to the big 5k.

The benefits of running are tremendous. Your heart gets stronger, your lung capacity increases, your confidence shoots up, your joints and bones strengthen. Your quality of life will dramatically improve if you manage to stick to this.

The program was created by Josh Clark who wanted to get his Mother into running. Whilst on this program you will run 3 times a week. It does not matter which days you run, that’s why this program is excellent! It can be completely tailored around you! You just need to make sure you leave a rest day between every running day.

For example, if I ran on Monday, I would take a rest day on Tuesday. Alternatively you could run on a Tuesday and rest on a Wednesday; it’s entirely up to you. As long as you run 3 times in the week and have rest days in between you’ll be jogging 5k in no time!

Whilst doing this program you can do a stretching program on your rest days, this will help loosen you up and make the runs easier, but it’s up to you! An excellent stretching program for beginners is Starting Stretching. I’ll most likely do another post specifically around it, but if I don’t get around to it a simple search on Google will find it for you. So let’s have a look at that program, shall we?

Week one

Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three

Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four

Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.

Week five

There are three different workouts for this week. They are as follows:

Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.

Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week six

There are three different workouts for this week. They are as follows:

Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.

Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.

Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week seven

Begin with a brisk 5-minute walk, then 25 minutes of running.

Week eight

Begin with a brisk 5-minute walk, then 28 minutes of running.

Week nine

Begin with a brisk 5-minute walk, then 30 minutes of running.

Note: It is completely, 100% okay if you need to repeat a week because you don’t think you can physically complete it, it’s actually encouraged because it will only make you a stronger runner!

There we have it, 9 weeks all neatly planned out for you. Now comes the hard part of actually following it for the next 9 weeks. Remember, anything is better than nothing. Even if you do the first week and decide it’s not for you – you’ll still benefit from the workout.

If you stick with it for 3 weeks the habit of running will be automatic so it won’t be as painful getting off the couch. What’s the worst that could happen?

Good luck and most importantly, enjoy yourself! If you hate every minute of it, you’ll dread doing it. Maybe running isn’t for you, there are still hundreds of other fitness related activities you could try. Make sure you give it a good go before you decide you don’t enjoy it though!

10 Benefits Of Owning A Treadmill

Treadmill Benefits

Treadmills are by far the most common piece of fitness equipment you’ll find in peoples homes. Followed closely by exercises bikes. There must be a reason for that, right? Here’s 10 benefits of owning a treadmill:

1.) Weight Loss

Lets get the obvious ones out of the way first… Running or walking on a treadmill burns calories. If you burn more calories than you take in, you begin to lose weight. The more intense your workout session, the more calories you burn.

Click Here to have a look at some treadmills on Amazon.

The beauty about running or walking on a treadmill is that you kill 2 birds with 1 stone…

2.) Improved Fitness

When you’re running or walking about on a treadmill, your body is working hard and it really doesn’t like working hard. What your body then decides to do is make your body more adapted to running or walking on the treadmill.

Your circulatory system improves, your joints become stronger, your muscles improve, etc. The more intense you workout, the more your body is going to adapt.

3.) Poor Weather

You never have to run outside in the blistering heat again. Or the soaking wet rain. Or the gusting wind. Or the frozen wastelands. You get the idea…

You can do a full workout session without leaving the comfort of your own home and you will always have the perfect conditions to go for a run. No more excuses!

4.) Time Saving

Imagine all that time you’ve wasted just travelling to the gym. If you own a treadmill in your own home, the only thing you have to worry about it the workout. You won’t have to worry about traffic or how busy the gym will be.

5.) Save Money

Yes, it will be more expensive in the short run. Especially if you buy yourself a good, top of the range treadmill. Eventually it will pay for itself though. You wont waste any more money on gym memberships and travelling to the gym.

If money is ever tight, treadmills hold their price well. You could sell it without taking too big of a hit.

6.) Privacy

One of the worst things about the gym, especially if you’re new, is how overwhelming it is. You think people are looking at you because you don’t know what you’re doing, etc.
When you get a treadmill, all those worries won’t exist. You can do it in complete privacy without feeling like you’re being judged.

Note: I can 99% guarantee that no body will mock you or is even thinking about you when you go to the gym. Everyone else is too busy thinking about themselves and their workout. Please don’t let that put you off from ever going to the gym!

7.) Improve At Your Own Pace

The beauty about treadmills are the small settings. You can increase your speed by 0.1 of a mph or you can increase the gradient by a tiny bit.

If you’re training for a race or a marathon, you can build yourself up and not worry about anyone else.

8.) Stat Tracking

Most treadmills comes with a dashboard with an array of useful information. You’ll be able to track your heart rate, calories burned, distance traveled, speed, etc.
It also provides you with motivation because you can see yourself improving with cold, hard numbers.

9.) Benefits Your Family

If you have kids or a significant other, a treadmill will also be a benefit to them. All of the above will apply to them.

You can have friendly competitions to see who can run the furthest or burn the most calories, etc. Make a game out of it!

10.) Commitment

If you splurge your money on a treadmill, you’ll be more inclined to use it instead of wasting your money.

Every time you walk past it, you’ll feel a sense of needing to get your moneys worth.

Purchasing a treadmill is a big decision, even more so if you’re looking at an expensive one. Luckily for you we’ve gone ahead and found five treadmills that should fit all lifestyles:

The 5 Best Treadmills For Runners

Buying a treadmill is no easy task. There are hundreds of treadmills out there that all say they’re the best. The thing is, there isn’t one treadmill that is perfect for everyone.

Some people just want a cheap treadmill that they can tuck away. Other people want gym sized treadmills with all the latest gadgets attached to it.

Luckily for you, this top 5 list of treadmills will contain at least one treadmill that appeals to you. Let’s get started:

1.) Weslo Cadence G 5.9 Treadmill

Treadmill For Running Indoors

The Weslo Cadence G 5.9 Treadmill is the best treadmill out there if you are looking for good quality at a low price. With over 2700 reviews, the average rating comes out to 4.1 / 5.

Style and Design

This treadmill is quite stylish and well built. It is fully collapsible when you put it up, so if you’re short for space you can fold it away easily enough. One thing to keep an eye on is the width of the running platform / belt. It is a lot thinner than your traditional gym treadmills, but there is still enough space to jog comfortably.

You can wheel the treadmill in and out of rooms through a doorway without taking the doors off the hinge.

Click Here and scroll to the bottom to check out what other people have said about this treadmill!


The cushioning on the belt provides loads of support and is very comfortable. If you pair this with a good pair of running shoes you won’t even feel like you’ve gone for a walk or a run.


This treadmill can support a large frame with ease. There will be no noticeable shakes or wobbles up to 275 pounds when jogging or walking. If you weigh more than that, just take it easy and see how it goes. Walking should support you just fine.

Weight and Assembly

Putting this treadmill up is extremely easy and will take you less than 30 minutes. You can do it in under 15 minutes if you have someone to help. If no one can help out, you’ll be able to put it up yourself. You may struggle a little bit, but it’s definitely possible.

It’s incredibly lightweight and you’ll never have to lift it anyway because it’s got wheels on the front so you can move it about.

Incline and Speed

This treadmill comes with a 2-position manual incline so you can make your run or walk as hard as you want. It’s really easy to adjust as well.
You can run up to 10 miles per hour and you can also increment the speed in decimals to tailor your workout. Instead of being stuck with 1 mph increments, you can increment up in 0.1 mph.

Noise and Loudness

The treadmill is very quiet, even at high speeds. Your washing machine or dishwasher will be louder.

Extra Goodies

You’ll find on your dashboard six personal trainer workouts. It’s up to you if you want to give them a try, but it’s a nice challenge.

There’s a thumb heart rate monitor so you can keep track of your heart.

Inside the box will be 2 hex keys which you can use to adjust the belt. Don’t throw them away!

The dashboard has a channel that flips through useful information, such as: calories burned, time elapsed, distance, and speed.


The Weslo Cadence G 5.9 Treadmill is amazing if you are on a budget. Obviously it doesn’t compete with the $1,000 top of the range gym treadmills, but for a fifth of the price you can’t go wrong.
Most of the reviews on Amazon that are negative are because they couldn’t assemble the treadmill, just stick to the manual and you will figure it out.

The only negative thing about this treadmill is the need of a surge protector. The manual highly suggests that you plug it into one.

Purchase this treadmill or check out the price here: Weslo Cadence G 5.9 Treadmill Review

2.) LifeSpan TR3000i Folding Treadmill

Folding Treadmill For Running

This treadmill has an average user rating of 4.1 / 5 from over 80 reviewers.

Check out what other reviewers have said about this treadmill: Here!

Where do I even start with this treadmill? It has everything you can think of.

Style and Design

The treadmill is very easy on the eyes to say the least. It’s incredibly well built and can fold away so you won’t be short of space. The running belt is large and wide so you won’t feel cramped while running.

The wheels on the back make it easy to move about should you ever have the need to. There’s 2 safety handle bars to the side that you can use and there’s also a safety bar right in front of you. If you need support while running or jogging, this will be perfect.


The running belt is full of cushioning that will support you properly. It’s also full of suspension so it will feel like you’re running on a track instead of rock hard concrete. Pair this with a good pair of running shoes and it’ll be a delight to go running.


This treadmill supports up to 350 pounds and is full of suspension to keep it going. There’s a life time warranty on the frame and motor, so if anything ever breaks you will most likely be covered. If a piece breaks you’ll be covered for 5 years as well. The chances of anything breaking is slim at best, so to know you’re covered will just put you at ease.

Weight and Assembly

This treadmill is quite heavy, weighing in at over 200 pounds. That’s when it is fully assembled though, and it also comes with wheels so it isn’t too troublesome. Some of the parts will be quite heavy when trying to put it together though.

It’s very easy to assemble, it would be easier and quicker if you have a partner to set it up with. It shouldn’t take more than an hour to set up.

Incline and Speed

The max speed this treadmill can go is 12 miles per hour. The lowest it can go is 0.5 miles per hour. The increments are responsive and easy to do whilst running. Whether you’re walking or running, the speed should never be a problem.

There are 15 levels of incline for this treadmill. If you ever want to make your workout harder, you can.

Noise and Loudness

This treadmill is extremely quiet despite it’s power and size. If you live in an apartment, you won’t disturb your neighbors at all.

The suspension and cushioning in the belt also masks your steps, there will be no banging.

Extra Goodies

This treadmill comes with an LCD screen with loads of gadgets and stats. You can track your time, calories, distance traveled, etc, and have them all displayed in different colors.
There are loads of workout programs that come with programmed in this treadmill. You’ll find:

  • Health living programs
  • Heart rate programs
  • Workout programs
  • Weight loss programs
  • Sports training programs


If money isn’t a problem and you want a top of the range treadmill, this one will be perfect for you. It doesn’t really have much competition apart from other versions of itself.

No one has anything bad to say about this treadmill. The only thing you could argue about is the price, but you can tell no corners were cut with the treadmill. You get what you pay for.

Purchase or have a look at the price of this treadmill here: LifeSpan Fitness TR3000i Folding Treadmill

3.) ProForm 6.0 RT

Home Gym Treadmill

This treadmill comes with an average rating of 4 / 5 from over 90 reviewers.

Find out what other people have said about this treadmill: Here!

Style and Design

This treadmill is modern and good looking for its price. The running platform can fold up if you are short on space and the width of the running belt is large enough so you don’t feel squashed.

The running belt is anti-slip and is full of shock absorption.


There is a good amount of cushioning so you will be fully supported whether you’re running or walking. You wont feel much impact on your joints, especially if you pair them with a good pair of running shoes.


This treadmill can handle up to 300 pounds and all the cushioning will support you and last for years. It feels sturdy and doesn’t wobble, even at higher speeds. It’s just well built and you’ll easily get 10 years out of it.

Weight and Assembly

It’s very easy to put together. It will take you no longer than an hour, you can probably half that if you have someone to help put it up with you.

It’s relatively heavy when you’re trying to put it together. It’s not too heavy that you wont be able to handle it though. Just take your time.

Incline and Speed

You can increase the incline up to 10% so you can definitely get a hard workout with this treadmill. The incline adjusts smoothly and quickly. It’s easy enough to do whilst running.

The speed is capped at 10 miles per hour and the controls to change the speed are responsive and quick about it.

Noise and Loudness

This treadmill is no louder than your washing machine or dish washer. The suspension and cushioning will also drown out your steps if you were worried about neighbors in an apartment building.

Extra Goodies

The treadmill comes with 8 pre-planned workouts you can access on the dashboard. There’s a good enough variety of workouts so everyone will be able to do something. Short and fast, long and paced, etc. There is something for you.

It’s fully iPod compatible. You can play your own tunes whilst running on this treadmill by plugging it in.


This treadmill is perfect if you’re looking to upgrade from a cheaper treadmill, but don’t want to splurge on an expensive gym sized one.

It’s one of the best mid-ranged treadmills out there. The only complaint about this treadmill is the technical support from the company isn’t the best.

The majority of people are extremely happy with this treadmill.

Purchase this treadmill for yourself or check the price here: ProForm 6.0 RT

4.) LifeSpan TR 1200i Folding Treadmill

Luxury Treadmill For Runners

This treadmill has an average rating of 4.3 / 5 from over 300 reviewers.

Check out what other people have said about this treadmill: Here!

Style and Design

This treadmill is a good looking piece of kit. It looks just like the treadmills you find in gyms. The running platform can fold upwards to free up some space should you need it.

The running belt is spacious and there are safety handle bars on your sides with one in the middle as well.


The running belt is full of cushioning that supports your joints. It’s incredibly comfortable to run on and you’ll never run into painful problems providing your running shoes are on point.


No corners have been cut with this treadmill. It can handle up to 300 pounds and is full of shock absorbing padding. It’s sturdy and doesn’t wobble at high speeds. The warranty on this treadmill is excellent as well. There’s a lifetime warranty for the frame and motor and 3 years warranty on different parts.

Weight and Assembly

The total weight of this treadmill comes out to just under 200 pounds. There are wheels on the back so it’s really easy to move about. A bit of help wouldn’t hurt when you’re trying to put it together.

The assembly is really simple and quick. It should take you up to an hour to put it together. If you have someone helping you it’ll cut it in half.

Incline and Speed

There are 15 ranges of incline you can choose from, so if you’re looking for a good challenge, this treadmill will give you one. All it takes is a press of the button and it changes really smoothly.

The max speed for this treadmill is 11 miles per hour. It feels safe at that speed and the dashboard to change the speed is really responsive. You’ll have no problem altering the speed whilst running.

Noise and Loudness

This treadmill isn’t loud at all. Don’t worry about disturbing your neighbors. The shock absorption will absorb all the noise from your feet and the motor is really quiet.

Extra Goodies

Loads of healthy programs come with this treadmill: Sports training, healthy living, weight loss, etc.

The multicolored dashboard shows all your stats, such as heart rate, calories burned, time, speed, etc.


If you are looking to spend a bit more on a treadmill that will last you a good 10 years, look no further than this one.

This is the best mid to high range treadmill you can get.

Purchase or check out the price of this treadmill here: LifeSpan TR 1200i Folding Treadmill

5.) Horizon Fitness T101-04 Treadmill

Treadmill For Beginners

This treadmill has an average user rating of 4.1 / 5 from over 170 reviewers.

Find out what other people have said about this treadmill: Here!

Style and Design

This treadmill is very modern looking, especially the robot on the front. It’ll fit nicely in your house / apartment. The running platform folds up so you can store it and get it out of the way if you need to.

There are 2 secure safety handles that you can use to support yourself as well.


The running belt is full of cushioning that will support you fully. Your joints won’t feel painful after a run or a walk. Like I’ve said with all the others, if you have a good pair of running shoes you’ll never feel pain again.


This treadmill is extremely durable and can handle up to 300 pounds with ease. It doesn’t wobble at high speeds. It will last you a good 10 years, more if you look after it properly.

Weight and Assembly

The total weight of this treadmill comes out to just under 200 pounds. The wheels on the back make it incredibly easy to move about as well.

It’s really easy to put together, it’ll take you no longer than an hour to put up. Just take your time and follow the instructions. If you have help you can half the time.

Incline and Speed

This treadmill can go up to an incline of 10%. If you want to get the most out of your workouts, this is important. The incline will really tire you out.

The max speed for this treadmill is 10 mph and it’s very sturdy when it’s at that speed.

Noise and Loudness

This treadmill is whisper quiet. The shock absorption eats up all your foot steps and the motor is incredibly silent. You wont be disturbing neighbors with this treadmill, put it that way.

Extra Goodies

The robot dashboard comes with 30 program options. It contains all sorts of different workouts and plans for you to follow or you can simply add your own.

It’s fitted with surround sound speakers and you can connect your own music to it.

There’s a pulse grip heart monitor if that’s your thing as well.


This treadmill is absolutely perfect for your home if you have the money to spend on it. The music and speakers along with all the programs in the dashboard are what really stands out.

There’s a life time warranty on the motor and frame as well, so you will be with this treadmill for life.

For the price, you can’t go wrong.

Purchase this treadmill or check out the prices here: Horizon Fitness T101-04 Treadmill

That just about sums up our top 5 list of the best treadmills for runners. We hope these reviews have helped you make a decision. If you’re still unsure, don’t give up! Keep on looking and you’ll find the one that’s perfect for you.

Running with Flat Feet and Overpronation

Running With Flat Feet

“Flat feet” is a medical condition where the arch of a person’s foot collapses. If you were to look at two different feet side by side, and one of them had flat feet, the whole of the bottom of their foot would be touching the ground. A person with a normal arch in their foot will have an arch in the middle.

There are two types of flat feet:

  1. Rigid flat feet
  2. Flexible flat feet.

A rigid flat foot is due to the bone structure of the foot. Someone with rigid flat feet will have permanently flat feet all the time. This is rarest of two.

A flexible flat foot looks normal at first, with an arc. But as soon as you apply weight to the foot, the arc collapses and the foot becomes flat. This is because of the tendons, not the bone structure.

Most people that have flat feet have this condition.

If you are unsure whether you have flat feet, you can perform a wet test. Simply stand in water so your foot is nice and wet, then step on the floor and check out your foot print. If it is completely flat, you unfortunately suffer from flat feet.

Running with flat feet can cause mild pain for some people, no pain for others, and severe pain for a few. Pain rarely ever occurs in the feet though. Most of the pain comes from overpronation.

Every time we take a step, our foot naturally rolls in order to absorb the impact. This is called pronation. Overpronation is when the feet over extend and roll inwards. This sets off a complete chain reaction in your body.

Overpronation causes your ankles to extend, which the causes your lower legs and knees to rotate inwards. Since your lower leg rotates inwards, your upper leg then gets dragged into rotating inwards as well.

This puts stress on all your joints. You’ll get ankle pain, knee pain, and in some cases back pain. To top it all off, this also increase your risk of shin splints.

If you’re lucky, you won’t have a problem with overpronation. It doesn’t affect everyone with flat feet – It’s just much more common with people who have flat feet.

Flat feet, you’ll be glad to know, can be treated and compensated for. The most widely used treatment for flat feet is using insoles and braces. You can buy one size fits all or you can get specialised insoles. The specialized will cost more, but they’ll most likely help you more.

It is possible to learn a running technique that prevents overpronation; all you have to do is stop the roll of your foot from over extending. This is much easier said than done. Here are a few flat feet running tips that can help you out:

You should avoid running on uneven ground. As tempting as some of them tough woodland trails are, they will put a lot of strain on your joints. If you really enjoy runs where you’re all over the place, try and limit how many times a week you go on runs like that.

You could purchase some comfortable flat feet insoles. It may take you a few insoles to find the perfect one for you, but it will definitely be worth it. I mentioned earlier how this is the most widely used treatment for flat feet.

Buying some flat feet running shoes and combining them with some flat feet insoles will do you a world of good. You’ll find all your problems will disappear.

Take your time and focus on your technique, not your speed. Learning how to not overpronate will take time, so don’t become discouraged. Try and shorten your stride, a lot of people have reported that this helped them the most.

That’s everything you need to know about running with flat feet. Let’s take a look at some running shoes and insoles that are perfect for all runners – especially those who suffer from flat feet.

The Best Running Shoes for Runners with Flat Feet

Finding a good pair of running shoes when you have flat feet can be a nightmare. The reviews online never provide enough information, and it’s hard to know if the shoe will provide you with the support you need.

The keyword you are looking for when looking for running shoes is “overpronation” or “over-pronation”. They’ll also come under the category of stability running shoes or motion control running shoes. If you severely overpronate, go for the motion control running shoes. If you only mildly overpronate, go for the stability running shoes.

If you have the luxury of having a physical look instead of just looking online, there are a few things you should keep an eye on:

  • Make sure there is enough room for your toes, typically with wider feet, you need more toe room.
  • Try bending the shoe. Only the toes should bend, if the middle bends it’s going to cause you problems.
  • Try to push the heel in. You need support on your heel bone, so if the heel can be pushed in it isn’t going to help you.

When thinking about buying yourself of running shoes, always take into account your insoles if you need them! Most people get half a size up from their original size, that way it’s not too tight when you squeeze your running insoles in there.

We’d compile a list of running shoes to choose from, but it’s different for every person. There’s no such thing as a perfect running shoe that fits everyone. You will love some brands and you’ll hate some brands. Keep trying to find the perfect running shoe for you.

At the top of this guide you’ll find two running shoes we recommend.

The best thing you can do is shop around!

The 5 Best Insoles for Flat Feet Running

Flat feet can be the bane of your existence. Finding insoles that actually work and get rid of all the aches and pains are magnificent. Unfortunately finding the right insole can be difficult.

Sometimes getting a specialized insole can simply cost too much.

The next best solution is buying a one size fits all insole. We’ve compiled a list of the top 5 running insoles for flat feet that we hope will help you out:

1.) Superfeet Black Premium Insoles


Insoles For Running

These insoles have an average rating of 4.3/5. They provide good support which helps prevent all the nasty ache and pains that come with flat feet. The black insoles have a low shape and support. They can be worn in any type of footwear comfortably.

2.) Superfeet Green Premium Insoles


Running Insoles For Flat Feet

These insoles pull an average rating of 4.4/5. These are extremely durable and provide all the support you need for a good, lengthy run. The green insoles are quite large, and they also provide a large amount of support.

3.) Sof Sole Fit Performance High, Neutral or Low Arch Shoe Insole for Men and Women


Running Insoles For Overpronation

The average rating for these insoles is 4.3/5. They provide excellent support and prevent overpronation. You’ll feel the pain in your knees and back disappear within hours of wearing these. There are 3 types of arch you can choose from, so make sure you get the perfect one for you.

4.) Footminders Comfort Orthotic Arch Support Insoles

Running Insoles For Flat Feet Runners

With an average rating of 4.4/5, you can’t go wrong with these insoles. They are incredibly comfy while providing a nice amount of support. You’ll find these prevent you from overpronating and reduce aches and pain. All of your aches and pains will melt away after a few hours of walking in these.

5.) Superfeet Blue Premium Insoles


Running Insoles For Flat Feet Shoes

These insoles average 4.4/5. Superfeet again, but they really are one of the best out there. This particular insole provides a medium amount of support that should hug your feet. Make sure you get the perfect size for you and the pain will fade away.

That’s our Top 5 List done and dusted. Finding the perfect insole is the most important part to fixing the aches and pains you get from flat feet and overpronation. Try a few of these and send them back if they don’t work for you. Eventually you’ll find one that hits the nail on the head.

Let’s move onto the final part of our running guide:

How to Prevent and Treat Running Blisters

Getting running blisters sucks. Especially when you’re trying to do something healthy like running. You go through all this effort to find the motivation to start running and you’re stopped in your tracks by blisters. They’re a nuisance, but there are ways you can prevent blisters from every showing up and treat them if you already have them.

What causes running blisters?

Blisters occur due to friction between your foot and your running shoe. Socks can also be a problem.

Increasing friction is what causes blisters. If you pick up the pace with your running, you are more likely to form blisters. If you suffer from foot abnormalities like bunions, hammertoes or heal spurs these could also cause blisters.

Moisture and heat also increase your chances of forming running blisters because your feet begin to swell.

If you decide to compete in a race or go on a longer run than usual, more sweat will build up in your shoe causing more friction. That’s why some people only suffer from blisters in races.

Should I worry about my running blisters?

All though most of the time blisters are just a painful annoyance that goes away, they can be a real inconvenience.

Obviously if it’s too painful you won’t be able to run, but if you decide to pop your blister and it becomes infected… You’re in for a load of trouble.

If you form a blister, it’s important you listen to your body. If it’s too painful and seems to be getting worse, stop and get it sorted.

How to prevent running blisters

The best action against running blisters is not getting them in the first place, if you try these solutions I can guarantee you will be blister free:

1.) Wear running shoes that fit

Women's Running Shoe

One of the main reasons runners get blisters is because of their running shoes. If you don’t have a size that fits you properly, your chances of forming a blister goes shooting up. A good pair of shoes will get rid of all your problems.

If your shoes are too tight, you’ll form blisters on the end of your toes. You need to aim for a good amount of toe room.

Buy a good pair of running shoes from Amazon here!

2.) Wear a good pair of running socks

Running Socks For Runners With Flat Feet

The reason you need a good pair of fitted running socks is the same as a proper fitted running shoes. The friction causes blisters, so if you have loose fabric socks, it will rub and form a blister.

These running socks are designed to hug your feet and prevent fabric from bunching up. Thus preventing blisters.

Our favorite running socks can be bought from Amazon here!

3.) Keep your feet moist and healthy

Healthy Feet Running Foot Cream

If your skin is dry and cracked, you are much more prone to running blisters. Dry skin makes it easier for friction to occur, which results in a running blister.

Applying specialized foot cream regularly will reduce your proneness to blisters.

Alternatively you could smother you feet with a lubricant, such as Vaseline before you go for a run. This will prevent friction from building up.

How to treat running blisters

If you only have small running blisters, have a rest and let them heal on their own. Don’t attempt to pop them as this could cause more damage than it’s worth. When they are small you risk opening up a tiny cut to loads of bacteria which could cause an infection.

If you have a painful blister under your toenail, big or small, get a professional to deal with it. You don’t want to lose your toenail!

If you have a large running blister, you can try and puncture it with a sterilized needle and drain it.

Make sure your hands and feet are as clean as possible. Grab a needle and cover it with rubbing alcohol to sterilize it. Never use a flame to sterilize your needle, the carbon particles won’t do you any good.

Gently puncture your blister and squeeze the puss out. When your blister is drained, put a bandage around it and replace it twice a day until the skin around that area has hardened.

If you ever encounter a blister that is enormous or too painful, always consult a specialist!

That brings our ultimate running guide to an end! We hope you found the answer to every question you had – if not leave a comment below!

Check out some of our others guides and articles:


One thought on “Running For Beginners: Workouts, Treadmills, Shoes & More

  • March 20, 2017 at 11:27 pm

    If you have any questions, feel free to get in touch. Running can be quite intimidating at first, we’re here to help you find your path! 🙂


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