Best Cross Training Shoes for Flat Feet in 2023

Last Updated: April 2023

Building muscle to support your joints and alleviate pain on your muscles requires flexibility exercises. 

Cross training is an exercise regime that aims to develop a specific component of fitness that helps prevent muscle stiffness.

Having flat feet or "fallen arches" means you'll require special kind of shoes to reap maximum benefits offered by cross training.

In this article, we will review the best cross training shoes for men and women with flat feet, to help you improve your fitness, enhance performance and most importantly reduce the risk of injuries.

Flat feet present many other issues like swollen, painful and achy feet, leg and back pain. The rolling inwards (overpronation) that's associated with flat feet cause shoes to wear out easily leading to injuries.

If your "fallen arches" cause you pain, you can wear arch supports to ease the pain when walking, purchase over the counter pain medication and permanently lose excess weight to minimize the stress on your feet.  

All these seven options above are designed to specifically help flat-footed men and women train without discomfort and maximize their training. However, out of the seven, we have our top 3 for both men and women.

The New Balance Men's Mx608v4 is our top #1 pick for men. This product is designed to offer the flat-footed gym enthusiasts with both comfort and value for money.

Unlike the New Balance Men’s 608 v4, the Nike brand innovative and stylish Metcon 3 brand is hailed by trainers for its aesthetics and immense support offering a minimalist feel with a 4mm drop.

Our top brand for women is the Ryka Women's Influence Cross trainer footwear that has time and time again received a lot of praises for its eye-catching features, comfort, and utility.

Ryka’s Influence brand for women caters to specific women's needs.

Further down, we dig into each of the footwear so as you can determine which suits best your need and style.

Best Cross Training Shoes for Flat Feet

1. New Balance Men's Mx608v4 with ABZORB Cushioning

The all-day comfort New Balance MX608v4 ideal for high-intensity routines. The shoe offers the perfect balance of comfort and value for money suiting to your sports and everyday needs.

The MX608v4 has been updated to feature ethylene-vinyl acetate (EVA) footbed that gives a cutting-edge difference between the New Balance 608 and 623.

The ABZORB cushioning in the heel capsule, and IMEVA footbed that offers a flexible yet non-compressing platform makes the 608 best cross training shoes for flat feet men. The two technologies employed in the midsole provide the 608 v4 with sturdiness yet flexible enough to accommodate natural bending of the foot.

The proprietary foam-based polymer footbed is responsible for distributing forces from impact and consequently absorbs shock to offer a supportive and comfortable base. 

The internal shank located between the mid-sole and the footbed helps to strengthen the arch area to alleviate pain and prevent injuries.

This cross-training footwear features a breathable leather upper and a duo-density foam collar that keeps the ankles from rolling outwards at the same time locking the heel down for secure moves and ample arch support.

The collar features a foam that helps prevent irritation at the same time providing support to the ankles. 

The 608 v4 features the traditional lace-up closure that helps keep your feet securely inside the shoe.

The non-marking rubber featured in the 608 is long-lasting and provides sufficient traction providing grip on training surfaces. The flexible rubber outsole does not leave strakes on the studio floor and adapts to the natural bending of the foot.

The flex grooves featured in the forefoot add extra elasticity to the sole unit while the extended non-marking outsole to the front of the shoe safeguards the toe area against abrasion.

The New Balance 608 v4 has various width options that are available for both men and women versions for a secure and comfortable fit.

Pros

• Excellent design for cross training
• Lightweight
• Superior comfort
• Ample arch support
• Relieves foot pain
• Stylish
• Wide fit
• Affordably priced

Cons

• Early deterioration of some components due to heavy usage
• A few customers don’t appreciate the big N logo as they feel they make the sneaker unappealing

2. Nike Metcon 3 Men's Training Shoes with TPU Heel Clip

The Metcon 3 is the cross-training sneaker for men is relatively lightweight and flexible adored by most Flat feet enthusiasts. The Nike Metcon 3 training shoes offer plenty of arch support ideal for weightlifting and cross training.

The Metcon 3 features three types of metabolic systems – two are anaerobic while one is aerobic with an affordable price tag and versatile construction.

This Nike footwear features a few updates that offer more durability and enhanced stability for fitness enthusiasts and weightlifters who have overpronation.

The shoe features a stable design with a midsole section that is low-to-the-ground that offers the feet a low profile feel for a more natural underfoot disposition.

The Duo-density midsole design offers excellent stability and support for an intense workout like heavy lifting, sprints, and climbs.

The third iteration of the Nike Cross trainer features a drop-in midsole unit that accommodates the foot securely for better protection and comfort.

The design is firm in the heel featuring a TPU Heel clip that provides better lateral movement stability for sprints in a cross training workout.

A sticky rubber outsole is featured in the Metcon 3 with forefoot flex grooves while the heel is flat offering better stability. The triangular lugs in the outsole have been reinforced to provide more durability.

The Metcon 3 features a tightly constructed mesh upper material that keeps the feet securely locked. The snug-fitting mesh with Flywire support is stronger promoting flexibility and more durability.

The shoe provides a better fit than previous versions that accommodates regular preferences of various cross trainers for natural foot positioning and multi-directional movements.

The Metcon 3 also features an updated breathable upper that most users have appreciated which is both supportive and keeps the feet fresh.

Pros

• Super stable construction
• Great for lifting, running and jogging
• Airy mesh upper
• Sufficient lateral stability
• Available in various colors
• Improved durability than with previous versions
• Responsive
• True to size

Cons

• Some wearers have noted slippage issues although with a re-constructed TPU clip
• Limited midsole cushioning but with a supportive upper

3. Reebok CROSSFIT Nano 8.0 Cross Trainer with FlexWeave Technology

Reebok is known for manufacturing seriously great training shoes. Apart from looks, you’ll like how Reebok CrossFit Nano 8 men’s black sneaker construction that aims to offer you fantastic quality, durability, comfort, and support.

The Nano 8.0 cross trainer features Flexweave technology a fully engineered figure eight weave placed on the upper. This low-cut design fosters ankle mobility for weighed down moves during workouts. 

The figure eight weave also offers natural foot flexibility, support, breathability, and durability suitable for overall gym use.

The shoe features a minimal drop that secures a natural footing and an integral broad toe box to the trainer for more stability during heavy weight lifting suitable for flat feet men with wide feet.

The outsole features High Abrasion rubber – RopePro- and flex-grooves crafted in the forefoot area to offer durable traction and encourage natural foot flexion for protection during rope climbs.

Reebox Nano 8.0 features a Toe Tection technology that boosts durability and prevents the shoe from ripping for protection.

On the other hand, the heel area is firm with a more flexible forefoot that is well cushioned to provide stability for high-intensity fitness routines.

This Reebok cross training footwear is available in both men and women's versions with standard and medium widths.

Pros

• A versatile CrossFit footgear
• Ultimate stability
• Anatomical toe box
• Very flexible
• Durable
• A minimal drop of 4mm
• Maximum comfort
• Breathable
• Ample protection
• Excellent grip

Cons

• The shoe has received conflicting opinions on either being too narrow or too wide for some
• A top-dollar sneaker with versatile features

4. PUMA Women's Tazon 6 WN's FM Cross-Trainer Shoe

The sleek silhouette PUMA's Women's cross trainer footwear is synonymous with high quality and sturdiness.

The global athletic brand PUMA creatively engineered Tazon cross trainer by infusing lifestyle, fashion and sport to construct a shoe that features midfoot saddle for exemptional comfort and great aesthetics for flat-footed women who have Plantar Fasciitis.

The midfoot saddle also ensures an optimized fit for secured moves providing you with confidence in your Zumba workouts.

The Tazon 6 FM features a soft foam EcoOrtholite sock liner that offers a soft plush feel while the low-profile midsole delivers a low-to-the-ground feel.

This stylish sneaker features a synthetic leather breathable upper for optimum fit and comfort perfect for gym and casual wear. The breathable mesh helps in cooling down your feet during workouts and is long-lasting.

The T-toe construction in the forefoot features an extra layer of leather that makes the shoe structure sturdy and adaptable. The padding on the PUMA Tazon 6 FM is featured all around the collar and the tongue to offer more comfort.

The sport-lifestyle footwear makes use of the solid TPU shank and an EVA heel pod for extra shock attenuation in the RearFoot section.

The PUMA Tazon 6 FM has standards sizes with medium and wide width options and is also available in both men and women versions.

The outsole features multi-directional trends that have geometrical patterns that provide slip-resistance, protection, and traction for safe movements during training.  

Pros

• A sport-lifestyle footwear
• Roomy toe box
• Very stable
• Tremendous support
• Lightweight
• Soft cushioning
• Great arch support
• Excellent value for money
• Durable
• Sufficient traction

Cons

• Some wearers noted the shoe had issues with break-in time
•  Sizes run small – you'll need to order ½ size larger

5. ASICS Women's GEL-190 TR Cross-Training Shoe with Motion Control

The ASICS Gel-190 TR shoe is a stunning pair of stability sneakers with incredible comfort and motion control that help maintain the posture for more stabilized moves during workouts.

The Gel-190 TR incorporates incredible technology that features a Duo-Max Support system midsole located in the shoe that provides support and stability an excellent option for women suffering from flat-footedness.

The midsole also features a Trusstic system that helps the foot from rolling outwards, keeping it in place for secure lateral movements while the spEVA gives a bounce back for extra cushioning and shock attenuation.

This excellent all-around training sneaker features the Rearfoot Gel cushioning system in the heel section that offers more shock absorption on impact allowing a smooth transition to midstance for certain moves in your Zumba workout.

The upper features synthetic overlays for the structured and breathable support that offers excellent balance while the full lace-up closure system has an extra pair of eyelets that keep the feet firmly in place for an optimum fit.

The AHAR rubber material in the outsole of the Gel-190 TR aids the shoe to be more resistant to abrasion and offers reliable traction to various solid surfaces.

Moreover, the heel features AHARPLUS material that offers reinforcement and the overall shoe durability.

The updated styling in this product features Lasts and Molds tooled explicitly to fit selected widths for a perfect fit that ensures you have your feet firmly grounded for your workouts.

Pros

• All-day wear sneaker for the gym and dance-based workouts
• Very comfortable
• Perfect fit
• Reliable arch support
• Offers good balance
• Sufficient support for lateral movements
• Extra wide for larger foot dimensions
• Reasonably priced

Cons

• The shoe's midsole is stiff for some users though with adequate comfort
• Not wide enough for some this could be a question of sizes

6. Ryka Women's Influence Cross Training Shoe – Women Specific Design

Ryka Women’s Influence Cross trainer footwear receives a lot of praises for its eye-catching features, comfort, and utility. Ryka exclusively designed these shoes to cater to specific women's needs and unique foot curves.

The Influence Cross training features a more narrow heel and a wider forefoot for the wide feet overpronator women who are serious about training.

The Influence Cross features a promising cushion with a Duo density foam midsole technology that features a high-impact N-Gage EVA that offers cushion on impact for a bouncy jump during Zumba and other similar workout classes.

The Flex-foil and direct-fuse layers offer support in lateral movements and at the same time keep the shoe lightweight to provide reasonable arch support for the more prone overpronator woman.

The padded collar, tongue and the sole which features pivot points are that assist you to move and swivel confidently. On the other hand, the performance traction on the outsole is best for dance and studio floors.

Additionally, the ergonomically designed outsole allow more natural movements while the increased in-step volume and a more secure footbed offer an excellent cushion for a more plush feel.

The Ryka Cross-training footwear comes in half sizes and is also available in five striking color combinations with a traditional lace-up design and a rubber sole with a footprint design that offer traction on wet and dry solid surfaces.

Pros

• A roomy toe box and narrow heel
• Stable for high-impact moves
• Lightweight
• Excellent cushioning
• Ample arch support
• Offer perfect fit
• Breathable
• Stylish designs

Cons

• A few users complained that the shoe slipped on the inside but could be a question of getting the right size
• A bit pricey but worth the dollar

7. Bonus Pick: NIKE Women's Flex Supreme TR 4 Cross Trainer

The NIKE brand is synonymous with high quality and extremely durable footwear. The Flex Supreme TR 4 has an impressive amount of support, typical in all Nike motion control shoes.

A stellar cross training shoe, Flex Supreme TR 4 features an adaptive midfoot strap that provides incredible arch support for a locked-down feel and fit suitable for most types of workouts and ideal for flat feet women with overpronation.

The Flex technology that’s incorporated inside this NIKE's Cross trainer footwear helps your foot to move naturally providing you with flexibility and ample comfort.

The Hexagonal flex grooves built in the shoe improves mobility and assists you to tackle your training circuits like a pro.

Flex Supreme TR 4 features rubber outriggers that intensify lateral stability and general support of the foot for secure strides in the treadmill.

The NIKE’s cross trainer sneaker features Flywire cables in the forefoot that integrate with the laces for a secure fit.

The uppers feature a breathable mesh that offers aeration during intensified workout times for new cool feet.

The shoe is stylish, lightweight and has a comfortable construction.

Pros

• Supportive arch construction
• Adequate forefoot lockdown
• Grippy outsole
• Perfect fit
• Comfortable collar
• Stylish
• Offers sufficient lateral support
• Lightweight

Cons

• We wish the toe box were a little roomy for the wide feet women
• Has a break in period
• High – Dollar footwear but a versatile trainer

APP News and Journal Gateway observe that "being flexibly flat-footed does not impede athletic performance."

Just because you don’t have that “perfect arch” can’t necessarily limit your fitness training. The narrowed top seven choices for both men and women we've reviewed here will guide you when shopping for cross-training footwear that best suits your needs and style.

Besides, these top seven cross-training footwear feature lateral support for side-to-side movement making them suitable for people wide or flat feet.

Buying guide to buying the best cross training shoes for flat feet

What are Flat Feet Exactly?

The underlying problem of flat-footedness is weak muscles, bones or connective tissues in and around the feet.

This postural deformity causes “fallen arches” and makes the sole come into complete contact with the ground.

Wikipedia documents that about 20-30% of the world’s population have one or both of their feet with an arch that never wholly developed from childhood.

Utilizing foot gymnastics and walking barefoot on varying degrees of terrain can help develop the arches in your child.

Some flat-footed people develop “fallen arches” in their adulthood due to injury, illness or a result of the normal aging process.

Women with flat feet in their adulthood d may have developed "fallen arches" owing to excess weight including obesity and temporary changes caused by pregnancy. Unfortunately, this condition remains permanent if it grows later in life.

Flat-footed people more often than not tend to overpronate. However, this is not always the case as few may “under-pronate” or have a neutral gait

Flat footed overpronators are prone to shin splints, back pain, and tendonitis if they engage in cross training with standard shoes.

Besides, based on a report by Mayo clinic, flat-footed people are prone to Plantar Fasciitis – an inflammation of a thick tissue that runs across the bottom of your foot and connects to your heel bone.

Running shoes with extra arch support or using orthotic inserts may help reduce overpronation and minimize the risk of injury.

Often, flat-footed people, face a problem of choosing appropriate CrossFit shoes. Here are some key features to look out for that will give you adequate cushioning and support.

What is Cross Training?

Cross training refers to low-impact activities like walking on a treadmill, bike riding, trail running, stretching, and other resistant and agility training that doesn’t exert stress on your joints.

Unlike one particular activity, cross training combines a work out of various muscle groups in the body.

What are the Benefits of Cross Training?

There are several benefits that a flat-footed person can profit.

• Improved Weight Loss – this will help to reduce excess weight overweight flat foot person. Besides, individuals who exercise regularly for about 30 minutes at a moderate level of intensity safely burn a significant number of calories. 
• All-Round Enhanced Total Fitness – cross training involves exercises that help develop fitness to various groups of muscles and aerobic conditioning. There’s an added advantage of improving muscle strength and endurance.
• Controlled Body Weight – cross-training exercises can pay substantial dividends by helping the body control weight and enhance functional capacity.
• Improved Exercise Adherence – most people, drop out of training programs due to boredom or injury. Cross training has the advantage of adding variety to an exercise program diminishing tedium and reducing risks of injury.

Key Factors to Consider When Purchasing Flat Feet Cross Training Footwear

Podiatrists and professional trainers recommend that flat footed people who overpronate look for footwear that has sufficient arch support, and a stack height that is closer to the ground for better stability.

Arch Support

Flat feet bear the full impact of landing on the ground leading to pain and possible injury.

A flat-footed person ought to purchase a cross-training shoe that has sufficient arch support to provide an optimum cushion to the foot on impact.

Stability

Why is stability important? Your cross-training involves some movements that require a stable shoe to prevent injuries.

The stability of footwear for flat feet is a factor that you'd have to consider when running or performing lateral moves.

A shorter stack height shoe will minimize the chances of overpronation.

A reinforced midsole also stabilizes your cross-training footwear to prevent your ankles from rolling inwards.

Drop

Athletic footwear which features among others, running and cross training shoes have between 10mm – 0mm Drop.

What this means is that a more significant drop helps you forefoot to propel forward thus you run faster.

Slip-resistant Footwear

Whether the cross training will involve outdoor activities like trail running or hitting the treadmill in the gym, your choice should give you security on various terrains.

Incorporating Cross training in your routine workout will mean investing in the right footwear if you’re a flat-footed person.

In this article, we have rounded up seven of our preferred footwear in 2018 for both men and women with flat feet that you can use for cross training sessions.

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