Are Running Insoles Worth It?

Running insoles are a significant accessory that enhances performance. They are reputed for resolving injuries, pain, and aches. Running without proper insoles subjects your feet to unnecessary punishment as they are forced to absorb 2.5 times your body weight whenever they hit the ground with less or no support. Appropriate running insoles take care of your feet by giving them the proper support when running. If you run without good insoles for an extended period, there are chances of developing Plantar Fasciitis (an inflammation of the ligament that links the heel to the toe).

What Are Running Insoles?

What Are Running Insoles

Insoles are sock liners that improve the comfort of running shoes. In any running shoes, insoles are the closest gadget that imitates the shape of your foot when running. The main objective of running insoles is to provide comfort and support to your foot whenever you are on the move. In most cases, running insoles are molded with a 3D profile that resembles the regular contours of the bottom of your foot. The ensuing shape minimizes undesired space between your foot and the shoe, and your heel and arch are supported to feel safe when running.

After establishing the worth of running insoles, this article seeks to inform you about their importance. In addition, it guides you on how you will acquire suitable running insoles and provides tips on how to use them. 

Importance Of Running Insoles

Based on advanced scientific opinions, insoles promote comfort while running. Therefore, all runners aspiring to improve the comfort of their footwear must embrace insoles that have a dynamic design. The insole must be geared towards enhancing the distribution of pressure when running.

Proper running insoles render the following benefits to runners:

1. Enhanced running efficiency.

2. Minimizes stress impacts on your foot.

3. Minimizes injuries to your feet and knees.

4. They offer stability to your foot and ankle.

5. Insoles help in relieving pains and aches.

6. Ideal running insoles enhance natural gait and pronation.

7. The correct insole provides optimal arch support.

8. Proper insoles strengthen the distribution of load uniformly.

9. An insole plays a crucial part in correcting foot imbalance hence improving body alignment to minimize knee and hip injuries.

10. A correct insole adds needed cushioning to runners attempting to build mileage. The added cushioning allows their bodies to acclimatize to prevailing conditions. 

Conflicting Research Opinions

Researchers have mixed opinions regarding the benefits of proper running insoles. For instance, in 2005, a study established that insoles enhance walking stability in runners with sport-related injuries. However, this observation was downplayed with the British Journal of Sports Medicine Meta-Analysis. After allegedly reviewing running insoles, their observation found no positive effect when using insoles.

Two other studies were done in 2018, and 2013 also give contradicting opinions. While the 2018 study advocates for custom insoles in protection against plantar overloading, the 2013 study revealed that insoles play no role in reducing pain in patients with knee osteoarthritis. 

Best Running Insoles

Best Running Insoles

Before settling on the best insole that conforms with your needs, first, understand your body and foot needs. Using insoles is ideal for altering your body mechanics.

An ideal insole should resolve impending issues. Just like we have different running shoes for different needs and styles, insoles also come in different designs for different situations. Some situations are highlighted below:

Plantar Fasciitis- people suffering from Plantar Fasciitis require insoles with a high arch to support the fascia and redistribute weight away from the heel. The best insole incorporated with the above features is the ProFoot orthotic insole.

The proFoot Orthotic Insoles

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The ProFoot Plantar Fasciitis insoles are designed to support the whole width of the plantar fascia and the heel, thus, minimizing pain and stress. The insoles are lightweight, meaning they resist fatigue.

The insoles boast soft cushioning and firm arch support. In addition, it has a gel heel insert that offers extra shock absorption abilities.

Arch Support- flat-footed runners over-pronate when running. The motion of over-pronators adds pressure to the big toe and might cause pain and injuries to the knees because they drift inwards when striking the ground. Specific shoes are designed to remedy the scenario, but running insoles can also provide the needed comfort. An ideal running sock for this situation is sole active.

Sole Active Medium Insole

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The sole Active Insoles provide excellent comfort to flat-footed runners and plantar fasciitis patients. The insoles offer better cushioning and can be customized to conform to your foot. Besides providing comfort and cushioning your foot from injuries and pains associated with over-pronation, the Active Sole fights odor and keeps your feet fresh.

Impact Absorption- Runners who spend most of their running time on the roads require insoles with exceptional shock absorbing abilities. The best insole in such a situation shouldn’t alter your arch or gait but should feature sufficient cushioning. An ideal insole in this category is Dr. Scholl’s Performance.

Dr. Scholl’s Performance Insoles

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Dr. Scholl’s Performance is a versatile insole that is well cushioned to disperse impacts from running on hard surfaces. The insole also is suitable for runners with flat feet and those affected with plantar fasciitis. Additionally, the insole maximizes energy return and excellently helps natural gait.

Insole Using Tips

1. If you have underlying issues such as pains, injury, inflammation, or discomfort, seek the services of a foot specialist before embarking on the use of insoles. A specialist is better placed to advise on appropriate measures to remedy your situation.

2. Before analyzing the insole that suits your running needs, evaluate all factors that influence good running form.

3. Before wearing insoles on new running shoes, ensure to break in the shoes first.


Is There Any Difference Between Insoles And Orthotics?

Orthotics and insoles are the same things, and they serve the same purpose. The only difference is that orthotics are customized, expensive, and long-lasting.


Insoles are worthy if you mind about your performance. However, nailing down the best is challenging because feet vary from an individual to the other. Gait, body mechanism and running patterns also differ. Choosing the one that suits you better requires that you understand all these aspects.

Last update on 2024-04-24 / Affiliate links / Images from Amazon Product Advertising API

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