Running Shoe Insoles For Added Support,
Cushioning, and Comfort
Running shoe insoles come in handy if you're finding that you're
needing more cushioning and stability than your current shoes provide.
The extra impact protection and support that an after market replacement
insole provides can help alleviate some of the nagging aches and pains
that you may run into from time to time. I always try to get a good pair
of running shoes to meet my needs, and replace them often. The problem
with many shoes is that the sockliners that come with them are not very
shock absorbent, nor durable, nor supportive. The shoe may feel great
for the first couple miles, but the sockliner may wear out quickly and
it may suddenly no longer give you that oh-so-great feeling even though
the midsole itself is in perfectly fine condition. I've always wondered
why manufacturers didn't take the time to make better sockliners since
it is basically the first thing that our feet touch in a running shoe.
Go figure. I always keep a pair of insoles around just in case my feet
(or the rest of my body at that) feel out of whack. I recommend that you
start doing the same. It's a great accessory to have for a small
investment. Read the pointers below to learn more about running insoles
and how to get the right pair for you.
First and foremost, there are a couple types of runners whom I would
recommend after market insoles to more than everybody else. I highly
recommend an insole to beginning runners. They're bones and joints are
not as tough as experienced runners. Using insoles can help the newbie
runner ease into this high impact sport. If you are a heavier runner
(i.e. male 200 pounds or more, female 150 pounds or more) I definitely
recommend insoles because you simply hit the ground harder and you need
something to absorb the extra impact. If you are running with injuries
or coming off surgery, get an insole to help protect the fragile areas.
Runners with chronic pain in the feet, ankles, shins, knees, and back
may be able to relieve some of it by using an insole. If you are doing
high mileage running, like when training for marathons, and you get
fatigued or sore at a certain mileage point, an insole may help you
through your longer workouts. If you are on the border of needing a
neutral and stability shoe (or likewise, borderline stability and motion
control), an insole can help you get the right balance of stability.
Runners who have severe over pronation issues that even a motion control
shoe can't correct may be able to curb the problem with an insole. If
you are on a tight budget and often have to settle for a lower end shoe,
using an insole will give you extra cushioning or support, and will also
make your running shoes last a little bit longer Just a little, after
500-600 miles your shoes are pretty much done even if you have an insole
in there.
There are a few guidelines to using running shoe insoles. I generally
recommend using one to replace a shoe's stock insole, not placing
it on top of it. More is not necessarily better. Doubling up on insoles
will probably make the shoe too tight, causing another set of problems.
Doubling up on insoles will probably also change the mechanics of the
shoe and throw off your normal stride, which can lead to injuries.
Depending on the insole and your particular foot, you may have to size
up on your shoes, usually by just the next half-size or the next width.
It's rarely the case, but if you have a high instep (the bone that runs
along the top of the foot), or just generally have fatter feet, get a
slightly larger shoe. If you are are at a store you can just take your
shoes with you and test fit the insoles. If you are shopping online, you
can many times zoom in on the pictures available or manipulate views.
You can also read the descriptions to find out. Words such as
"dual-density," "extra cushioning," and "elevated heel" are all
indicators of a thicker than average insole. An insole with graphite
arch supports will often take up a little more space than usual.
Sometimes you have to trim an after market insole to make it fit into
your shoes. A good way to do this is to place your shoe's stock
sockliner on top of the after market insole and line them up at the
heels. Trace around the front edge of your shoe's stock sockliner with a
pen or marker, then cut along the line. This will make a perfectly
shaped replacement insole.
There are two major types of insoles that you can get, cushioned and
supportive. Cushioned insoles are for those who don't have biomechanical
issues with their feet but would like some extra cushioning. Also, if
the shoe itself is doing a good job giving support and all the runner
wants is some extra padding, cushioned insoles are ideal. A good
cushioned insole is flexible and will not have the rigid pieces that are
used for arch support. Cushioned insoles can help prevent and relieve
general pains in the feet, ankles, shins, knees, and back caused by
excessive shock loading. Supportive insoles on the other hand, will have
plastic molded pieces built underneath to help support the arch. Runners
who over pronate (Arch collapses and foot rolls inwards excessively
during the heel-toe transition) can use supportive insoles if their
current shoes are not giving adequate support. Supportive insoles can
help prevent and relieve pain caused by overpronation injuries such as
Plantar Fasciitis, Achilles Tendonitis, Shin Splints, IT Band Syndrome,
and Runner's Knee.
Just like there are many brands of shoes out there, there are
probably just as many brands of insoles out there. Below are my favorite
brands of running shoe insoles.
Superfeet - Best for support and alignment. Superfeet feature a heel
cup that first keeps you from pronating (foot rolls in) or
supinating (foot rolls out). It has a graphite piece that sits below the
arch area for support. What's really nice about Superfeet is that after
the break-in period of about one week, they will start molding to the
bottom of your feet. You will soon get "locked into" ideal alignment.
This is the best type of support you can get because it will be
customized for you in particular. Practically every one of their models
works like this, but for running you may want to stick with the orange,
berry, green, and blue models. If you have low arches or flat feet, get
the orange, berry, or green model. If you have medium to high arches use
the blue model. You can learn more about superfeet at
www.superfeet.com.
Sorbothane - Best for shock absorbing cushioning. If you want maximum
protection from the impact of running, look no further than Sorbothane.
Their proprietary formula absorbs up to an astounding 94.7% of shock.
I've placed a Sorbothane on top of my foot and had someone use a mallet
to hit me with considerable force. No jolts. No jarring. No pain. That's
how good they are. Use the Sorbothane Ultrasole model if you just want
cushioning. The Sorboelite model is good for adding moderate support.
The Sorbothane Ultra Graphite Arch and Rigid Arch models will give you
maximum support. For more information about Sorbothane insoles, visit
www.sorbothane.com or
http://www.run-longer.com/insoles/insoles.html.
Other Running Shoe Links
How to Choose Running Shoes
Based on Your Foot's Structure
How to Buy Running Shoes Based on Shoe Design
The Basics on How to Fit Running
Shoes
Running Shoe Fit Tips - The Odds and Ends
When to Replace Running
Shoes
Neutral / Cushion Running Shoes
Stability Running Shoes
Motion Control Running Shoes
Best Running Shoe Recommendations
Top Running Shoe Models by Brand
ADIDAS Running Shoes
ASICS Running Shoes
Brooks Running Shoes
Etonic Running Shoes
Mizuno Running Sneakers
New Balance Running Shoes
Nike Running Shoes
Pearl Izumi Running Shoes
Reebok Running Shoes
Saucony Running Shoes
Spira Running Shoes
Trail Running Shoes
Winter Running Shoes
Barefoot Running Shoes
Cheap Running Shoes
Wide Running Shoes
Running Shoe Insoles
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