Do You Need Specialist Insoles For Running?
Nowadays, you can purchase running shoes that possess numerous distinctive qualities. From shoes that help with motion control and stability for those that overpronate, to minimalist shoes for those that prefer a barefoot sensation, to carbon fibre shoes that provide increased energy return, there is a variety of running footwear options.
A lot of runners elect to discard the insoles supplied with their running footwear and replace them with other customized insoles for running that offer further support, padding, gate manipulation, and even a mix of all three.
But do running insoles work? What are the best insoles for running? Check out this article for a succinct overview of insoles designed for joggers and our top selections for the ideal insoles for running.
Do Insoles For Running Shoes Help?
Unfortunately, it is well-known that there are many running injuries. Most research studies have determined that between 30 and 75 per cent of runners will sustain an injury throughout the year when actively training.
Additionally, when you go for a run, your feet are subject to pressures around double to triple your body weight. Studies have revealed that when jogging at an 8-min per mile rate, you take an average of 1,400 steps for every mile.
Consequently, you must finish your strides with your feet well positioned and your running footwear properly supported. Running insoles may be used to maintain the arch of the foot and manage pronation, improving your bodily motion.
The cushioning and shock absorption offered by insoles in running shoes may be better than the insoles that come with the shoes. By utilizing these advantages altogether, the likelihood of experiencing an injury can be minimized and your lower limbs can remain feeling great and energized.
Despite the inconclusive results of some research, numerous studies have proven the advantages of wearing insoles while running. Running insoles crafted with care may be able to enhance comfort, manage movement, cut back on excessive overpronation, and prop up the arch.
Do Runners Need Custom Orthotics?
Most podiatrists will tell you that getting custom orthotics is more successful than using ready-made insoles when running. Custom orthotics may offer a greater level of support and control when compared to insoles bought in shops, and may be the better choice for runners with severe overpronation or foot problems.
Nonetheless, personalized orthotics may range up to £350 or even more, and not all runners necessitate the highest degree of support. Studies have revealed that inexpensive, pre-packed running insoles, like those you can purchase either in a shop or online, are just as effective at alleviating pain, avoiding injuries, and supplying comfort as costly tailor-made orthotics.
Consequently, acquiring an excellent insole for running could be a great bargain, regardless of whether it’s from Amazon or a shop near you; it may be just as effective as pricey alternatives.
But before you contemplate buying anything please read on:-
The need for running insoles is far from universal, says Simon Bartold, a podiatrist and owner of Bartold Biomechanics. “No one knows what is right for the entire running population.” Many shops simply have a policy of pushing insoles because it’s an additional sale, he adds.
One of the biggest hooks for needing insoles is that your feet pronate, probably too much or too little, and a new footbed is a cure. Now you go into a running sports shop and you are bogged down with the term pronation.”
Pronation is a natural part of the running stride, and there’s no starting point to say exactly what degree is overpronation, says Bartold, who is also a consultant for Asics. “It’s specific to each individual and their form.”
That’s why jumping on a treadmill at your local shoe shop for a gait analysis and hearing that you pronate or supinate should never scare you into buying inserts to stick in your brand-new shoes. In fact, that’s the last thing you should do. “Never walk out of a running sports shop with a new pair of shoes and a pair of insoles, you want to have shoes that work with your gait and comfort needs, then add insoles later. If not, you won’t know whether or not the experience is from the shoe or the insole.”
And that’s the sentiment echoed by insole maker Superfeet. “If you do have any discomfort, pain, or issues with performance, that’s when orthotics provide an opportunity to give a more personalized fit inside a shoe.
A senior school cross-country runner working his first part-time job and watching his feet as you run does not constitute a professional gait analysis. What’s more, that point of view only captures about 20 per cent of your body’s movement as you run, the other 80 per cent — glute strength, core stability, posture, cadence — all go missing when the focus is on the feet, but those are the largest players when it comes to injuries and the reasons why you actually would benefit from a pair of insoles.
Research is mixed on the benefits of insoles. Several studies show they can decrease chronic pain from excessive pronation, stress forces on the foot, and lower-leg injuries. But others have found no reduction in injuries or increased comfort. One study on stride efficiency found that the insoles performed well for walking, but showed little effect at high running speeds. The researchers suggested there could possibly be better energy return with a stiffer insole, but that’s yet to be tested.
A big reason the research is so frustratingly varied is that so are feet. That’s why each runner needs to be experiment of one,” says Shelton. For some, insoles may be a Band-Aid that provides relief during a temporary running injury. Or they may be a cure for someone else’s chronic gait complication. “If an insole or orthotic gives you the most comfortable feel during your next long run, go ahead and use them,” he says. “But if you are running fine without them and you have a pair of shoes that provide support and stability, then there is no reason to add insoles.”
Some of the Best Insoles For Running
Superfeet Green
At first look, the Superfeet Green insoles may not appear to be remarkable. You won’t get more complex cushioning and looks with this support insole, but it does offer excellent day-to-day backing which can be used in the majority of shoes.
If you need longer-lasting foot support while working in a restaurant or hospital, having the Superfeet Green may help prevent plantar fasciitis, as well as provide much better arch support than the insoles that may come built-in to your shoes.
These insoles accommodate tight-fitting footwear, like running shoes, casual shoes, and hiking boots, without compromising the overall fit. Moreover, they are not too bulky, so they are almost imperceptible when worn.
They have a traditional soft foam in the front of the feet and a solid plastic shank and the rear of the heel for maximum support and comfort.
These great insoles are the cost. The necessity of exchanging them will become more expensive in the future, given that they last either 500 miles or 12 months, whichever happens first.
They may not be as soft and squidgy as alternative insoles, but the Superfeet Green have been intended for stabilization rather than comfort; and in that regard, they work very well.
The construction of these insoles has been tailored to provide relief for those with high arches, although they come in other varieties to meet multiple foot maintenance requirements.
Spenco Polysorb Cross Trainer
The Spenco Polysorb Cross Trainers’ footbeds have been specifically designed to meet the needs of athletes. Although expensive, comfort-oriented and shock-absorbing insoles are a good choice for people who want to save money and reduce strain on their feet every day.
The soles of these insoles have added cushioning in both the toe and heel areas for extra protection against the shocks that can come from running and other sporting activities.
If you have a medical condition that necessitates specific arch backing, the lightweight polyurethane foam included in this model might not provide suitable support as it only provides moderate arch support. The inside of the shoe does not have any stiff parts, and their lightweight construction means that they tend to wear out more quickly than other types.
Despite their slender shape and amazing cushioning, these shoes are ideal for people who don’t have a great deal of space but require added comfort. Think about getting Spenco Cross Trainer Insoles if you want to buy something comfortable but don’t want to spend too much.
Dr Scholl’s Plantar Fasciitis
Dr Scholl’s Plantar Fasciitis pain relief orthotics are designed to address the areas in the body that are affected by plantar fasciitis, which is a type of inflammation to the fibrous tissue that serves to join the heel bone and the toes.
This condition leads to extreme soreness in the heel and is typical for those who run, play sports, or do activities that involve a lot of standing. A heel cup with remarkable cushioning is designed to take in shocks directed at the delicate heel area, and a semi-rigid arch support system helps maintain immobility and ward off any additional stretching of the plantar fascia.
These insoles provided a great amount of comfort and cushioning, and they were quite voluminous, occupying a lot of room in our shoes. The width and size of these insoles surpass that of other insoles, which makes them the better choice for wearing boots or work shoes instead of more tight-fitting casual or athletic shoes.
Someone with plantar fasciitis would benefit from having extra support inserted into all their footwear, however, these insoles typically do not fit well due to their size, bulkiness, and flimsiness.
Superfeet Carbon
These Superfeet Carbon insoles are designed for efficiency and comfort in snug-fitting sport’s shoes and fashionable shoes. They are thin and compact. These insoles offer superior quality, as they are made with both thin and lightweight foam and a carbon fibre stabilizer cap that allows for maximum comfort and assistance for your feet.
These insoles are perfect for people with flat feet and will fit comfortably in any kind of shoe due to their moderate arch support. These insoles boast a perforated forefoot for improved airflow and boast a lightweight design.
If you are searching for maximum softness and cushioning, Superfeet Carbon is not our premier selection for optimum cosiness. Structured heel cups can lessen shock upon impact, making them convenient for extended periods of wear. Additionally, due to the low height, they won’t consume too much room in your shoes, unlike other cushioned inlays.
Currex RunPro
Currex RunPro insoles have been developed in Germany specifically for running. Runners participating in a high-impact activity can often experience foot and knee injuries, for example, plantar fasciitis, shin splints, a runner’s knee, and other issues. Adding support to their activity can help alleviate their pain.
The Currex insoles are designed with three types of support for the main parts of the foot impacted by running. These include solid support for the foot’s arch, cushioning for the base of the foot and a heel pad for shock absorption. These items are constructed with first-rate components, and they feature a bamboo and charcoal middle layer that helps absorb sweat and stops odours.
A high-quality product will come at a cost, and the Currex RunPro insoles are one of the priciest insoles we trialled. These insoles may be a good fit for serious runners who put in a lot of miles and need dependable support. Furthermore, these insoles come from a company that makes various designs for whatever style of arch you possess. If this applies to you, you will definitely not be let down by the Currex RunPro.
Powerstep Pinnacle
We did a lot of testing and concluded that Powerstep Pinnacle insoles are the best if you have foot pain caused by pronation. The rolling motion of the foot when it hits the ground is usually uniform, but sometimes it goes too far inwards (overpronation) or not far enough (under pronation). This concentrates the strain on certain parts of the foot as opposed to spreading it evenly across the surface.
This may cause several problems in the future, such as the well-known plantar fasciitis. The Powerstep Pinnacle insoles can help keep the feet from either over or under-pronating. This is due to the deep heel cup, which helps to maintain a natural alignment, and a semi-rigid shell with built-in arch support, which gives stability.
These insoles offer a snug and snug fit, making them easy to insert into any pair of shoes. Additionally, they’re slim enough that they don’t take up a great deal of space.
People with less prominent arches could have difficulties with the prominent arch support that Powerstep products provide. Also, the slim, minimal cushioning gives minimal soft support.
Despite their inflexible backing, this can prove beneficial to those with irregular excessive or under-pronation in their feet, leading to healthier feet condition in the long run.
Superfeet Adapt Run Max Insoles
Superfeet has a wide range of foot orthotics, particularly those designed for runners, with the Superfeet Adapt Run Max Insoles being one of the most comfortable options in the market.
These insoles are created so that there is the most possible padding, composed of two layers of Aerolyte foam. This design has a deeper heel cup with a cushioning effect to cushion the shock, vibrations, and impact when the feet hit the ground. This helps to prevent tired muscles in the feet and lower legs while also reducing the possibility of injuries.
The Superfeet Adapt Run Max Insoles give a significant amount of cushioning, but also offer suitable balance and backing. The elevation of the arch is increased, but the Adaptive Comfort Technology provides a cushion to regulate the activity of your toes regardless of what shape your arch is.
These inserts have an advantage because of the reactive forefoot region which is a mix of stuff to make a protective layer and rebound, resulting in a more powerful transition when you move from one stride to another.
These Superfeet insoles for runners are engineered with moisture-wicking materials to prevent foot sweat and odour.
Summary
There are a variety of sizes and fashions of insoles available, some designed particularly for helping to ensure comfort and others designed to relieve pain and provide extra support for the feet.
This review can be used to indicate what superior insoles should entail, but if you are experiencing foot discomfort, it is strongly recommended that you seek advice from a specialist in foot health instead of relying on this review.
It is advised that if you are unfamiliar with arch support, you give your feet time to become accustomed to the insoles by wearing them for progressively longer periods before determining they are not suitable.
You can purchase insoles in sizes that actively match your foot, or you can opt for insoles that are made to be cut down to a certain size based on your individual needs. Many of the “adjustable to fit” items will include directions on how to correctly size them using the insole, so you can easily cut them with a pair of scissors.
