The best orthotic insoles for running to increase comfort and support
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Have you ever considered wearing an orthotic insole while running? You might choose to wear one if you have flat feet, or if you need more protection from impact-related stress on your joints and bones.
There's a wide range of insoles available for runners that can aid foot problems while increasing comfort and reducing pain. They're an affordable piece of kit, slipping easily into your favourite pair of running shoes to give you extra support.
But with insoles catering to the full range of arch heights (none to high) and cushioning levels (low to max), it can be difficult to determine which will be the best for you. With that in mind, read on for our advice and reviews of each of the best running insoles we recommend.
How do you know if you need an orthotic insole for running?
Stephen Warner, podiatrist and clinical educator at Market Street Clinic, says that orthotic insoles may be beneficial in ameliorating pain and fatigue in the feet, legs and back that’s associated with gait, whether walking or running.
‘The efficacy is dependent on the underlying problem and achieving a good balance between the individual via their foot, the orthosis and the shoe,’ he says. ‘Assessing whether or not an orthotic insole would be beneficial requires undergoing a biomechanical/musculoskeletal examination carried out by a podiatrist or physiotherapist, who is able to evaluate your gait and joint functions to assess the best approach to your problem.
‘In some cases, it may be that all that’s necessary to overcome the problem is to advise on stretching and strengthening muscles allied to good footwear. If you are experiencing symptoms, particularly if they are sudden and severe or have been long-standing or recurrent, it is advisable to seek a professional opinion.’
How do insoles help your running?
A well-designed orthosis will optimise the mechanical function of your feet and lower limbs, as well as aiding shock absorption and even providing extra energy return.
‘Much is made of the issue of overpronation, and while this can be disruptive to effective propulsion, the aim of orthotic therapy is to control pronation, not to eliminate it,’ says Warner.
He adds that pronation is an essential component of normal gait that aids with shock attenuation, but re-supination of the foot is required in order to maximise propulsion, and a good orthosis will help to make the transfer between heel strike and toe-off as fluid and efficient as possible.
‘In some cases, this may mean achieving a compromise, as the underlying mechanics may be too extreme to get full control. While this may reduce symptoms, it’s not always possible to eliminate them completely,’ says Warner.
A successful outcome of a biomechanical evaluation should provide you with a plan, which may include orthotic insoles that will enable you to carry on running in comfort. ‘They can help improve propulsion through the foot, reduce stresses on the knees, hips and lower back and improve the efficiency of your running,’ says Warner. ‘However, this is also contingent on good footwear and a reasonable training plan.’
Orthoses alone will not elevate your performance from casual runner to Olympic standard, but they may help you to gradually improve your PB.
What to consider
Warner’s advice is clear: the first thing to do if you are having severe problems – including pain in your foot, leg or back – is to visit a professional who can assess your needs. The result of the visit may include simple advice through off-the-shelf orthotic options or adapted devices, all the way up to custom-made functional orthoses.
The best insoles for runners
Featuring impact-absorption technology that the brand claims absorbs 89% more shocks when compared to leading competitors, Enertor’s Running Insoles are thin, lightweight and durable. We've been running in a pair for a while and love how unobtrusive they are (you literally don't notice you're wearing them).
They also provide energy return, helping to propel you on your run for further, and claim to aid in reducing foot problems, as well as pain in the ankles, hips, shins, lower back and legs. This is all due to the PX1 material it’s constructed from, which absorbs impact, spreads the load on the foot and includes extra support under the arch.
The Green Superfeet is one of the most popular insoles out there for a reason. It offers a lot of support for feet with high arches, but it’s relatively thin and lightweight, providing a boost of stability without taking up too much room in your shoes.
The medium stiff foam won’t squish down like a memory foam, holding up a bit better over time. Plus, this can be a great option for the big-and-tall community, since the sturdy plastic heel cup retains its shape.
We’re generally skeptical of gender-specific products, but the difference in this case could be meaningful — the Berry Superfeet is designed to have a narrower heel cup and slightly softer foam, which accounts for women’s generally slimmer feet and lighter weight. While this won’t work for everyone, it is a great option for those who wear a B width or thinner and are looking for a softer, plusher feel.
The Berry works great for walking, running, and working out in general, and has a reputation for durability. A pair is a bit pricey but reliably comfortable.
With a focus on arch support for runners and absorbing impact and ‘micro shocks’ (30 percent more than regular insoles, according to Scholl), these budget insoles help alleviate the pains and problems that come with running. The impact is spread via Gelavtiv technology that’s located in the insole’s heel, arch and forefoot.
For runners with particularly high arches, the Superfeet’s Run Insole is perfect. It delivers soft yet sturdy support, has a deep, stable heel cup, and gobbles up shock thanks to the super-absorbent cushioning.
The top fabric wicks moisture well, and the two-layer cushioning is durable. All that takes up a lot of space in your shoes, but it feels great when you’re pounding pavement. They are particularly effective for those suffering from plantar fasciitis.
These are designed specifically for runners, so you can expect high levels of comfort and support for all distances, whether short, middle or long. They come in three different foot arch heights: low, medium and high, so you can tailor it to your arch’s needs. They are also lightweight and provide high levels of shock absorption.
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