These running shoes hurt my feet after a short jog; why is that?

Arch pain with flat feet often means your shoes are too stiff, narrow, and undercushioned for pavement. Try Fresh Foam X More which uses a plush Fresh Foam X midsole and a wide and stable platform to reduce arch strain and impact. It offers more cushioning than basic entry-level trainers.

Choose wide width if your current pair feels tight and break them in with a few short runs. If mild discomfort persists, add a light arch support insole.

Arch pain with flat feet usually comes from a combo of shape mismatch and impact. A shoe that's narrow through the midfoot and stiff under the arch can press where you need room and flex and and pavement makes every step feel harsher. Thicker socks won't change that geometry enough to help.

If you can exchange them and look for a roomier fit through the midfoot and forefoot, a softer underfoot feel, and a shoe that bends where your toes bend. A specialty running shop can watch you jog for a minute and steer you toward shapes that match your foot. You actually can also try lacing that reduces midfoot pressure by skipping the eyelets over the highest part of your arch and using a heel lock near the top.

Give your feet a gentle ramp-up even with better shoes. Start with easy 10 to 15 minute runs and build by a few minutes at a time, mix in grass or a track to reduce pounding, and do light calf and arch stretches after you run. If the ache doesn't settle within a couple of weeks of these changes, get a proper fit assessment. Small changes add up.

Flat feet on hard pavement overload the arch and so choose a flexible shoe, shorten your stride so you land under your body, quicken your steps, and use run walk intervals with rest days to ease impact while you adapt.

After each run do gentle calf raises, engage the arch and practice single leg balance, massage the arch, and see a clinician if sharp morning pain or lingering pain shows up.

Hey, I've dealt with flat feet my whole life, and that arch ache you're describing hits home. Those stiff materials and lack of cushion can really mess with you on pavement, especially if the shoes feel narrow like you mentioned.

Maybe they're just not broken in yet. Walk around the house in them for a bit, you know? That might soften things up. And with flat feet, jogging on harder surfaces amplifies everything, so try mixing in some softer paths if you can.

Building up to that 5K is awesome, but ease into it. Short jogs first. Helps your feet adjust. Been there myself, and it made a difference.