High-Drop Trail Runners That Soothe My Flat Feet

I wore stiff hiking boots for years, well past the advent of trail runners and zero-drop shoes, because I wanted arch support for my flat feet.

But I wondered. Could trail runners be comfortable for me? How about zero-drop shoes? Could I change my flat-footed, heel-striking first gait to one that focuses more on the midfoot or forefoot?

So I gave trail runners with a 5mm drop and no arch support a try. Bad move. The pain came quickly and took weeks to fade.

My next trail runners had a 10mm drop, and they hit the sweet spot for my foot comfort. Along with the high drop the shoes had supportive arches to make up for my nonexistent arches.

I’ve been wearing high-drop trail runners since then, generally in the 8mm drop and higher range, and my feet are thanking me for it.

My experience may not be the same for everyone, but for those who like high drop, supportive arch shoes, here are three trail runners I like that fit that category.

I wore them in varying trail conditions while backpacking, day hiking and maintaining 13 miles of hiking trails, and graded them for comfort, grip on trail, arch support, foot protection and fit.

Here’s my take on them.

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Merrell Agility Peak 6 BOA

The Agility Peak 6 check all the boxes for me: high drop, supportive arches and plenty of cushion under my feet. I tested the shoes with non-waterproof fabric; they also come in GORE-TEX.

Comfort: The 38/30mm stack height is high, meaning there’s a lot of cushion under my feet. My feet are still connected to the trail and I feel confident on dirt and mud with the grip of 5mm lugs. The outsole’s grip is superb on wet and dry rocks.

The uppers’ mesh is very breathable, and my feet don’t get clammy.

Merrell says its FloatPro foam midsole provides a responsive, springy underfoot feel. I can’t say that my feet bounced on trail, but the the midsoles are very comfortable and the shoes are light.

And my flat feet aren’t cursing me at the end of a long hike.

Grip on trail: The Agility Peak are designed for trail running, and it shows with the midsole FLEXconnect 5mm directional lugs and a Vibram Megagrip outsole. The sticky outsole grabs the trail, whether it’s wet or dry rocks, mud, and dry surface. I appreciate that grip while hiking on New England’s rocky trails.

Arch support: This is the key for me in any trail runner, and the Agility Peak 6 give me the support I need. The arch in my left foot has collapsed in my seventh decade of life, and I’ve found that shoes with a high stack height and substantial arches support my feet without leaving me in pain after a long day on trail.

Foot protection: The Agility Peak have a stiff toe cap that protects my feet if I stub my toe on a rock, something I can be prone to do if my mind is wandering. The padding under my feet keeps sharp rocks from jabbing my sole.

Fit: I found the size 12 Agility Peak to be a good fit for my size 12 feet. The shoes come in medium and wide width, and the medium width are good for my slightly narrow feet. I have room in the toe box and the ankle collar wraps comfortably around my feet. Getting my feet in the shoes can be difficult because the collar is so snug.

The shoes’ BOA Lacing System is unique, and is used in a wide variety of shoes. The shoe laces tighten with the twist of a dial, which allows micro adjustments. The laces’ tension can be released by pulling up the dial or twisting it in the opposite direction from tightening.

The laces are hooked to three flaps that adjust evenly, applying the same pressure to the foot from toe to heel. The downside is that the laces tighten uniformly and can’t be loose at the toes and tight at the ankle.

And I wonder how I would tighten a lace that broke in the field.

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Brooks Cascadia 20

Comfort: The Cascadia have a reputation as solid, go-anywhere shoes that can take a pounding. Brooks softened that image with the Cascadia 20, increasing the stack height by 4 millimeters and giving them a cushier feel. The rock plate in the Cascadia 19 is gone for the 20, which relies on the thicker midsole to provide a cushion between rock and foot.

I’ve put extensive miles on the Cascadia 16 and 18, and the higher stack height in the 20 is notable immediately. Although some of the close-to-ground feel of previous versions is gone I appreciate the thicker cushion for my feet.

And though the Cascadia have a drop of 6mm, slightly less than the minimum 8mm drop I like for my trail shoes, the increased midsole cushion gives me the comfort I’m looking for.

Grip on trail: The Cascadia may be cushier but they still have that go-anywhere, grip-anything feel. The shoes use a Vibram Megagrip outsole for the first time. It’s a sticky outsole that gives a good grip on rocks and uneven trails, and is a common and proven outsole on trail runners.

The close-to-ground stability of the 19 is gone, but I appreciate the thicker foam and still get a stable ride from the 20 despite the higher stack height.

The thicker foam also gives the 20 more of a bounce-back feel in the soles. And even with the higher stack height the Cascadia 20 are light on my feet.

Arch support: The arch isn’t as supportive as I would like so I put my own insoles into the Cascadia 20 with good results.

Foot protection: The midsole rock plate in the Cascadia 19 is dropped in the 20, which instead uses thicker foam to absorb trail pounding. I may feel the trail while wearing the Cascadia 20 but I don’t feel every sharp rock.

The toe cap has saved my toes on many rock stubbings.

Fit: I tested a size 12 medium Cascadia 20 and the fit is good. The shoes also come in wide.

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Salomon Genesis 2

Comfort: The Genesis 2 have an 8mm drop and high arches, a win for flat feet and comfort.

The 33.5/25.5 stack height is the lowest of the three shoes I tested, which means there’s less cushion between foot and ground, and I can feel the thinner cushion. Despite the thinner midsole the Genesis 2 is comfortable for me while rock hopping or navigating a rooty trail.

Salomon uses its breathable and durable Matrx fabric for the shoe’s upper. The fabric uses Kevlar yarn, increasing the fabric’s abrasion resistance. My feet stayed cool after miles of use.

Grip on trail: The 4mm lugs on the outsole grip the ground while I’m climbing a steep trail, and the heel lugs keep my foot from slipping while descending.

The activeCHASSIS embedded in the midsole gives the shoe stability and added cushion, which I appreciate while rock hopping and walking on ragged surfaces.

Salomon uses its proprietary All-Terrain contaGRIP, intended for a wide range of conditions, on the Genesis 2 outsole.

I’ve become accustomed to Salomon’s QuickLace system, and it’s an easy way to tighten laces. I tuck the end of the Quicklace under the lace garage at the top of the shoes.

Arch Support: Enough support to cradle my arches and keep me going comfortably for miles on trail.

Foot protection: There’s good cushion at the ankle and tongue, and a small knob at the heel to grab while pulling on the shoes.

Salomon added the Matryx upper, a durable and breathable fabric already in use on other Salomon shoes. The fabric uses Kevlar yarn, increasing the fabric’s abrasion resistance.

I appreciate the toe bumper that protects my toes from the rocks I strike head on when my mind is wandering off-trail.

Fit: The size 12 are a good fit for my size 12 feet. My feet rest firmly in the shoes.

I tested the non-waterproof fabric shoes. The Genesis 2 is also available with GORE-TEX fabric.

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Hiking with Flat Feet

Bear in mind that not everyone’s experiences with trail runners mimic mine.

High drop shoes with supportive arches work best for me and my flat feet, which I’ve had since childhood.

I’ve heard from people with flat feet who say low-drop shoes are best for them. Or that they’ve successfully changed from a heel first to forefoot first stride by doing foot exercises.

Neither of those options have worked for me.

I’m a classic overpronator, which means that because of my flat feet my feet roll inward after hitting the ground. A supportive shoe arch boosts the foot arch and keeps the foot from rolling inward, stabilizing it in a neutral position.

Overpronation can lead to plantar fasciitis, shin splints, heel and arch pain, and knee or hip pain, according to the Cleveland Clinic.

The clinic identifies the following measures for treating overpronation: icing, nonsteroidal anti-inflammatory medication, supportive taping or bracing, orthotic inserts, and physical therapy.

In my case my left foot arch fell slowly over the years with increasing minor pain while hiking to one day returning home from a hike with intolerable pain.

A podiatrist diagnosed posterior tibial dysfunction, meaning the tendon was no longer supporting the arch on my left foot, contributing to my foot pain.

She recommended an expensive custom orthotic, not an off-the-shelf insole.

Hiking and backpacking are a big part of my life, so I spent the money on custom orthotics for both feet.

The result was favorable and quick. I went from returning home with intense foot pain after one hike that convinced me to see a podiatrist to hiking without pain and continuing my section hike of Vermont’s Long Trail. I continue to use the orthotics in my well-worn Brooks Cascadia 18.

It’s important to note that supportive arches and orthotics are not a cure for flat feet. They can, however, reduce symptoms and improve foot and ankle alignment, according to the Cleveland Clinic.

But orthotics might be just a short-term solution, says Dr. Courtney Conley, a chiropractor who works with professional athletes on foot and gait challenges. She covers those topics and a range of foot health topics in her blog, Gait Happens.

Conley says in one blog about flat feet that orthotics may not promote long-term improvement in foot strength, stability and mobility.

She recommends consulting with a podiatrist or physical therapist to assess your walking pattern and correct imbalances.

Physical therapy combined with exercises to strengthen muscles and tendons in the feet are possibilities for increasing foot health, the Cleveland Clinic says.

The clinic recommends the following exercises here to strengthen flat feet:

• Arch lifts;
• Marble pickups;
• Heel raises;
• Heel walking and toe walking.

I never tried exercises to strengthen my flat feet. I just kept walking, running and hiking until I started feeling pain in my left foot. And I let that go for two years until I reached a point where I had to do something.

Now I’m going to incorporate foot exercises into my regular physical workouts.

Why are arches in feet important?

The Cleveland Clinic says arches:

• Act as a springboard and shock absorber;
• Store and release energy as you walk;
• Adapt your foot to uneven walking surfaces;
• Protect nerves and vessels in the soles of your feet.

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Back to the Shoes

I’ve given the Agility Peak, Cascadia 20 and Genesis 2 a rigorous workout. Here’s my take on each of them.

The Agility Peak have the best comfort and supportive arches for me. The BOA Lacing System is great, but I’m wary of what happens if a lace breaks on trail. BOA does have a lifetime guarantee and will mail parts needed to repair a broken system.

The shoes are cushy but still give me a feel for the trail without feeling every sharp rock.

The Cascadia 20 still have the utilitarian, go-anywhere feel of previous versions but with a softer ride. These shoes can handle whatever the trail gives.

The insoles don’t give my feet the arch support I want so I put in my own supportive orthotics.

The Genesis 2 are well-cushioned around the ankle and provide the arch support that I need. They have the lowest stack height of the shoes I tested but still have plenty of cushion under my feet.

I recommend these three shoes for anyone like me who wants high-drop shoes with supportive arches. But shoes are probably the most personal purchase that hikers make so it’s important to try before you buy.

And don’t ignore the well-worn advice to try on shoes late in the day after your feet have swollen from being on them all day.

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Other Shoes I’ve Worn And Like

Salomon Speedcross

The Speedcross 5 are the first high-drop trail runner I wore, and they are very comfortable.

Salomon recently released the Speedcross 6 with the same 10mm drop and neutral foot support.

Merrell Moab Speed 2

The Speed 2 have a stack height of 34/24mm and a drop of 10mm. They have the most supportive arch of any trail runner that I’ve worn.

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These products were donated for purpose of review.