Who else falls under this description and what shoes are you running in?
I’ve run into some IT band issues and my PT thinks it could be partially caused by me running in the Nike Frees as my everyday trainers as opposed to something with a little bit more cushion/stability.
Oh, and I’m also more of a mid to fore foot striker.
Your PT is reaching (based on what you wrote here anyway)
IT problems are caused bay a great many things, but over pronation is low on the list. Under pronation or overstriding is much more likely, but without video or in person diagnosis, it’s near impossible to tell what the cause is.
I fall into the flat feet mild over pronation boat as well, at least on my right foot. Left under pronates. There are few shoes that really work well. I’m a fan of the lower height, mild pronation control shoes like the K Swiss K Ruuz or K Ona. NB 905 is ok. If your run form is any good, the newtons would work.
I’m trying out the Terra Plana Evo. I’m a total minimalist runner. Will post a review in a few weeks.
As far as the Free’s, there is plenty of ‘cushion’ in them so I dont think that is the problem. It might not be matching up with your mechanics AND the heel is built up too high for the forefoot so it can cause a little extra dorsiflexion, causing a little more of a jolt to the knee, quad and hip, causing a little more stress on the IT band and, voila, there is your problem… but getting out of the free wont help that at all… unless you switch to a more minimal, level shoe.
You called?
Not much in terms of injuries here (thank God!!!) but your description is me to a T. I run in neutral shoes with plenty of cushion and prefer, “lower to the ground” kinds. Moving from Pegasus towards lunartrainers more and more. Air max motos on trails. Nikes fit and my dad kinda works for them so it saves some major $$$ I’m sure there’s plenty of other good brands, but don’t know 'em.
Stay away from stability shoes, that’s all.
I’m very similar and run in Saucony Pro grid ride 2 shoes (neutral cushion). Had IT band issues running in Broks Adreneline (stability) and since moving to a neutral cusion shoe I’m a happy camper.
Dave
…Had IT band issues running in Broks Adreneline …
Dave
you’re not alone there! The adrenaline is the IT killer of the shoe world. Used to be the Saucony Omni, but brooks shouldered their way in.
Zoot Ultra 2.0 is a solid race shoe for a midfoot striker. Everyone’s definition of “midfoot” and “flatfoot” or “high arch” can be rather subjective though so… I have heard some people say they can “feel” the carbon span too much b/c they have “flat feet”. If that is the case, the Zoot TT is awesome as well. Bigger toe box as well which most flat footers would like. If you really want a light fast race shoe, the Zoot Speed is pretty insane. Its a little too minimal for me as I carry a few too many lbs. and the outer limits I would go in it would be a half (haven’t though), but many have and love it.
(yes I am sponsored by Zoot, so take it for what you will)
…Had IT band issues running in Broks Adreneline …
Dave
you’re not alone there! The adrenaline is the IT killer of the shoe world. Used to be the Saucony Omni, but brooks shouldered their way in.
Seriously. The Adrenaline is a great shoe, but one of our competitors puts a huge portion of their customers in it. Many are 100% neutral. They come to us with IT Band issues and we get to fix lots of those issues. 
I’m NOT sponsored by Zoot, but I’m pretty sure I keep their economy going!!
I’m flat footed. I supinate. I run ~18 minute 5k and weigh about 155 lbs.
I use to have HORRIBLE ITB issues and only used Asics Kayano all the way up to number 14. Ran 2 marathons in them and destroyed my legs.
Switched to Zoot last year and have done 4 half IM’s, IMLP, and countless road races from 5k to marathon in them.
I have raced in all the neutral shoes:
Ultra Speed = All races up to 10k/Olympic
Ultra Race = 13.1/Half IM
TT 3.0 = Marathon and Trainer
Energy = Stopped using as the TT is enough
Ian, which did you use for Kona?
Hahaha… great to have some “no-interest” back up.
I too used to run in Asics, Kayanos for training and DS for races. Had some IT and outer knee, uppper calf problems. Switched to Zoot and adios to those, to socks, and to blisters!!
I ran the Ali’i in Kona last year, no socks. Only had one small blister on the tip of my middle toe. Basically the same shoe at the Ultra race 2.0 but different graphics. I had the fastest T2 in the entire race (1:46 & my only claim to fame!! haha). In that case, it definitely was the shoes!
Dave Jewell just teased me with a new Zoot coming out this Fall that looks like a cross between the TT 3.0 and the Ultra Speeds. I’m drooling as they might just be the perfect all around shoe for me.
BTW, for the OP, I was rocking an 8+ pace for 10k’s in stability shoes. With less cusion AND flat feet, I’m down to 6:45 and less (depending on stand alone or olympic distance). I’m not saying I didn’t train and it’s ALL the shoe, but the shoes definitely ALLOWED me to train the way I needed to.
All that being said, when switching to another shoe, Nike Free or Zoot or Newtons (which are only good following “Fig”), you have to allow time and distance and ease into the shoe. Hell, if done properly, you could probably use VFF for a marathon, but you need to let your muscles and tendons work their way into it. Don’t go from Nike Free to Asic Kayano’s and think your problems will disappear.
Nike frees = bad choice for you (or almost anyone really). Either way, make sure you get fitted at a running store. You will need a medial post in the shoe or something as well as more beef than the frees. I wouldn’t go with anything less than an Asics DS Trainer, both in terms of support, lightness, and cushion. Chances are you will need something more like a Nike Structure triax (Do not really like Nikes anymore - Used to be my shoes of choice, but now have been making subpar training shoes in my opinion), Asics 2150, Brooks Adrenaline, etc.
Bottom Line - Go to Running specialty store.
I would also stay away from stability shoes like said above, I have the same type of feet and stability shoes killed me. I liked Asics Hyperspeeds and Zoot ultra race 2.0’s, though I did much more running in the hyperspeeds than the zoot. I hate running specialty shops, they all told me some stability would be good but I hated every shoe I ran in that they suggested. I found a flexible shoe to be most important to my comfort especially as the distance wore on.
To Mikelsonian:
I have really flat feet and run in a neutral shoes. I feel the carbon span in the Zoot Ultra and was curious about a flatter version of their shoe. I’ll have to try the TT.
To the OP, I do most of my training in Mizuno Wave Riders which is advertised as a neutral shoe but still appears to have some support to me. I’ve also ran in the Asics Cumulus with a bit of success but I didn’t like all of the forefoot cushioning.
On the racing side I normally wear a Saucony Fastwitch 3 or a Mizuno Elixer. Both have some posting but appear to work well for me. The Saucony is really light but still feels cushy in the heel. The Mizuno is more of a shoe that I’ll use for trails or gravel/rocky roads. There is a trail version of the Elixer but the name escapes me, that works well too.
I tried the Mizuno Precision (similar to the Elixer but is a neutral performance trainer) but the toe area wasn’t right for me.
jaretj
The Zoot TT is not the flatter version. You want the Ultra Speed. Lighter, no laces, and no carbon span. They are the black shoes with yellow soles. Awesome shoe.
Nike frees = bad choice for you (or almost anyone really). Either way, make sure you get fitted at a running store. You will need a medial post in the shoe or something as well as more beef than the frees. I wouldn’t go with anything less than an Asics DS Trainer, both in terms of support, lightness, and cushion. Chances are you will need something more like a Nike Structure triax (Do not really like Nikes anymore - Used to be my shoes of choice, but now have been making subpar training shoes in my opinion), Asics 2150, Brooks Adrenaline, etc.
Bottom Line - Go to Running specialty store.
I could not disagree more. I have very flat feet, and am a mild overpronator. I’ve been to running stores for the last 10 years, and they all tell me I need a stability or motion control shoe thanks to their brilliant motion capture technology. Did I mention that I have had shin splints, ITBS, and Achilles Tendinitis so bad I had to stop running for four months.
I started going more minimal about 6 months ago, and now do shorter runs (up to about 6 miles) in Vibram Five Fingers and longer runs in Brooks T-6 racing flats or Zoot Ultra Race, and have not had any issues, and have gone from a heel striker to a mid-foot striker without even trying. Oddly, after a run inthe VFFs, I hardly feel like I even need to stretch, and never have soreness in my legs.
Most specialty running store employees are trained to sell you shoes to help you mask poor form. The best way to avoid injury is correct the bad form, which will never happen in a shoe that makes the correction for you.
In response to this, I must say that you are right and wrong. I have always been that guy who tries to sell (especially to younger and/or faster) athletes the more minimalist shoe. Which in the case of this post would be the Newton Trainer. This is why I would recommend that over the 2150’s. As a matter of fact, most running stores would recommend the 2150’s to me, but I hate them for running because of the excess heel, which brings me to my next point. The problem with most of these shoes (for pronation especially) isn’t the medial post, it is the elevated heel compared to the forefoot. And why is this bad? Simple, it mimics you running downhill (because it is slightly sloped down) and therefore ensures (or at least helps) your heel to hit the ground first, even when running with proper form. This is why I love the DS Trainers. Asics hasn’t F’ed them up yet like all their other shoes. The reason the companies put an elevated heel (and your exactly right) is to mask bad form, and on top of that it makes your form worse. Because the heel is so cushiony (and high), it makes people feel more comfortable when they land heel to toe, and this is bad. Humans (always), have run by striking there midfoot!! Why? Take your shoes off and find out. Hurts to land on your heel, doesn’t it?
However, while I agree with this point, I will have to disagree with your minimalist (racing like) shoes. This is because I currently have the Free’s, also had racing shoes for training (including the Newton non-support racers), tried the Vibram five fingers, train long sometimes in a nike Streak xc (5.5 oz Road Racing shoe), and I must say I feel so much better when I am done (and recover faster) with my DS Trainers. My beef with the vibrams, is that while they mimic natural running form, there is not much cushoning if I hit pavement, and it seperates my toes to where I feel unnatural.
Bottom Line - Get a semi-light - light minimalist shoe (that has some support if you need it) but preferably a heel height no greater than the forefoot height. You want some more beef in the shoe over a racing shoe though. And the main reason I say this, is so you can run most of your life. The guys in the 80’s (like Mark Allen) had minimalist shoes, now they don’t run because their legs have absorbed so much impact. With that in mind, train in a shoe that helps you have proper form. Also, race and do intervals in your racing shoes (which should also allow you to have proper form). And, if you are like me and have narrow ass feet, get a shoe that wraps your foot well, because if you are swimming in the shoe, you will be overworking to stabilize yourself, and will likely have subpar form.
Now you guys have me thinking. I have been in Adrenalines for a few years now (2 pairs of the 8’s, skipped then 9’s and now in the 10’s).
When I first started running 4 years ago, I was in the Kayano with a Superfeet insert. I had lots of pain at even short distances. My feet are very flat and I pronate pretty heavily. My tibia on both legs has a convex curve to it. I also have Haglunds on both heels.
Am I way overdoing it with shoes now? I am in the Adrenaline 10 with custom orthotics and I have been running “fairly” pain free for about 2 years now (1/2 marathon distance and shorter).
I was considering the Nike Lunarglides when I picked up the Adr 10’s, but I was afraid to change things up. The pain that I used to run in was ridiculous.
I have run a few times without the custom orthotics and I did not feel great.
It seems that you have found a way to run without pain, so STICK TO IT. The Adrenaline often causes IT problems, but it’s working for you.
assuming you are using a professional who specializes in orthotics for runners and have built a few people around you to manage your feet/legs/injuries and running, I would shy away from taking shoe advice from a message board.
Funny, because I’m giving you advice 
but stick to what is working.
That being said, the adrenaline have remained relatively unchanged over a lot of years in the way they’re built, so the advantage to you is that this combination is working. If the shoe ever undergoes a drastic change, you may be SOL. It’s one of the biggest problems with running shoes. Change. Running shoes change all the time and one model that is working for you might be totally different shoe in a year or two. It forces a lot of people to constantly need to shoe shop and manage injuries and abnormalities like yours.