As a runner, to find the perfect type and model of running shoes according to our foot type and running form is not always easy. Often, we find great running shoes, that fit nicely and are comfortable, but we often still get some foot or knee issues while running. When buying running shoes we have to focus on foot alignment, and arch type. Once we find the right shoes, another great option is to add shoe insoles according to our foot alignment. No pair of running shoes is complete without the perfect set of running insoles inside them. All running shoes have thin, built-in soles, but we need some kind of cushioning or more stability to protect our feet. Standard soles can be flimsy and wear down quickly. Finding the best running shoes is essential, insoles that fit us personally are a game changer. Insoles can make our running shoes feel like personalized made shoes, which will support a great running form and prevent injuries.
The right insoles will turn ordinary running shoes into shoes that feel specially designed according to our feet.
Finding the right insoles according to our foot alignment can:
Reduce foot fatigue
Increase running efficiency
Correct the fit of our shoes
While running shoes can do wonders for our form, insoles will keep our feet more comfortable and pain-free.
Benefits of Running Insoles
They last longer- The cushioning in running shoes starts to wear out every 600-1,000 kilometers. Insoles typically survive two or three pairs of running shoes, as they’re made of higher-quality materials.
They can be switched into many types of shoes- Not just for running shoes, they can also fit into your boots or work shoes. Simply remove them out when you’re ready to switch shoes.
They help reduce injury- Wearing our own insoles can protect our footstrikes to be more stable. A study on the effect of cushioned insoles found that they significantly reduced the force of impact while running. Peak impact lowered by 6.8%, and tibial acceleration went down by an entire 15.8%. Another study found that people with flat feet benefited from the shock absorption and evenly distributed stress.
A lack of support or not enough cushion can lead to painful injuries such as plantar fasciitis, which is a condition where the thick band of tissue along the bottom of our foot becomes inflamed. This tissue connects our heel bone to our toes. It’s necessary for standing and walking comfortably.
There are many types of other running injuries to watch out for when on the road or trail. To add the right insoles will add foot protection.
They can help through an existing injury- Another option is to get custom made insoles. Like plantar fasciitis mentioned above or knee/lower back pain, custom made insoles can support injuries. We don’t have to completely stop our daily activities when an injury affects us mildly.
Types of Running Insoles
When considering to wear insoles in our running shoes, we should remember that insoles come with a wide range of options for any foot type. We will find some for flat feet, overpronation, high arches, and injuries. Knowing which ones are right for our foot type is essential.
The 4 main things we should consider
Pay attention to the padding. Basic insoles may feel comfortable for the short runs, but personalized insoles will feel much more comfortable and provide great support for longer distance runs.
The right shape can prevent some injuries later by keeping our heel in place. We need to look for heel cups and a good ergonomic shape.
Everyone has a certain arch to their foot. Some have completely flat arches, some medium or neutral, and some have high arches. These differences mean we have to find the right insoles to lower our risk of injury. Selecting an insole with good support will ensure our shoes are tailored for us.
Like running shoes, insoles may need a bit of an adjustment period to fully settle in. They should be comfortable from the very first use. No matter which insoles we choose, we have to make sure they’re the right size and shape.
When shopping for new shoes, bring your soles along to make sure they fit well inside the new ones. You can always trim them down.
Be careful not to buy shoes that don’t feel good, thinking they will feel better eventually, they won’t be or feel better later on.
4 Brands of Great Running Insoles
1. Physix Gear Sport Full Length Orthotic Inserts Insoles
Walking pattern correction
Pain in the feet, knees, and lower back
2. Spenco Polysorb Cross Trainer Athletic Cushioning Insoles
Good for Cross-training
Lightweight flexible, and antimicrobial material
3. Currex RunPro Insoles
4. Superfeet Run Comfort Sport Insole
Choose the Right Running Insoles, Feel More Support, Better Running Form, Better Run!