NO 11 FLAT OUT

Once upon a time, flat feet were considered such a problem that they kept you out of the army. These days, they’re generally only viewed as an issue if they actually cause pain. Plenty of runners have flat feet and do not suffer related problems, though flat-footers may tend to overpronate, so need to ensure they have the right running shoes.

Many people also have ‘flexible’ flat feet. That means when they stand, the foot is flat, but when the foot moves, the arch appears. It’s another reason why the ‘wet footprint’ test has its limitations – what matters is what your feet do when they absorb the forces of running, not what they do when you’re standing still.

Flat feet are rarely a sign of anything serious, but of course, if you develop painful, stiff, weak or numb feet or often get injuries, then you should seek expert advice. A podiatrist may recommend orthotics, which ideally would be custommade for your symptoms. Podiatrists also point out that the idea that orthotics will weaken your feet isn’t true, and that, in fact, if orthotics help align your body better, your muscle control is also better. They are not, however, a cure-all for every running ailment, and you should always work on correcting imbalances by adding strength and conditioning work.

One simple fix if you feel your feet just need more shock absorption is to check your shoe liners. These often wear out quickly because they are designed to conform to the foot to enhance the fit.

You can replace liners with a fresh, more shock-absorbing insole such as Enertors (£34.99, enertor.com). The manufacturers’ research found that 91 per cent of foot pain sufferers reported improvement after using their insoles, and that they offer up to 89 per cent more shock absorption than their competitors. They also performed well in wear-testing (bit.ly/3iF2q6H).