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Running is an activity that can put the legs and feet under a lot of pressure. It’s therefore important that the biomechanics involved in this activity is primed to operate at its best at all times.
Sadly, there are situations where certain foot conditions hamper the smooth functioning of the feet and by implication, the entire biomechanics of the body. This often leads to reduced performance because of the resultant discomfort or pain.
When faced with these types of challenges, one thing that can help are insoles. With the right orthotic insoles for running, the underlying foot conditions can be mitigated, reducing discomfort and pain so that you can run with greater ease.
In this article, we will be offering you some insoles we consider to be the best for running. Given the number of options available, we had to take some time to do an in-depth review of different insoles. We looked at factors like the reputation of the companies behind the product, the materials used, their approval ratings from industry professionals, and of course, testimonials from actual users.
After our thorough research, we picked Stride Soles- Custom Orthotic Insoles as the overall best orthotic insoles for running. We also picked Powersteps' Bridge Adaptable Arch Supporting Insoles with Energize Foam as the best budget orthotic insole for running and lastly, Enerter's Running Insoles as the best insole for neutral arch.
Join us as we go into more details and you will discover why and how we arrived at these conclusions.
What are Insoles?
Before we proceed, let’s go back to the very basics. An insole is a removable layer of material that is usually inserted into a person’s shoe to offer support and comfort. It achieves this goal by cushioning the foot, providing arch support, absorbing impact shock, and ensuring that the foot is properly aligned as you walk or run.
Why Do I Need Orthotic Insoles for Running?
Like we noted earlier, running can expose the feet and legs to a great deal of stress. From impact stress to increased risk of injury, the chances of something going wrong increase with running. It is even worse when the foot already has a pre-existing condition that is hampering the smooth operation of foot biomechanics.
Insoles can be the difference between running in comfort and running in discomfort or not running at all. There are, therefore, different reasons why you may need insoles for running and we will quickly discuss a few of these.
Arch Support
If a person has flat feet (low arch) or high arch, the biomechanics of the foot will be disrupted. This is because flat feet will result in overpronation (the feet rolling inward) and high arch will result in supination (the feet rolling outward).
In either of the cases above, the right orthotic insole can provide the exact arch support needed. For flat feet, the insole will take the form of the natural arch, forcing the feet into this shape and thereby preventing overpronation. For high arches, using the right insole, the extra gap created by the high arch will be filled, bringing about the much-needed balance that will prevent supination.
Running with a low or high arch can be a recipe for disaster as the chances of injuries are highly increased. It is therefore important that you use the right insoles before going for a run to ensure your safety and an enjoyable running experience.
Even for runners with neutral arches, it is important that they use the right insoles for proper support. The insoles that come with running shoes are often inadequate, so replacing them with Enertor Running Insoles, or better still Stride Soles custom insoles will ensure better arch support, preventing the mildest of overpronation or supination.
Plantar Fasciitis
With increased or repetitive activities like running, the tissue connecting the heel to the toes (the plantar fascia) can become inflamed or have micro tears. Known as plantar fasciitis, this will cause heel pain while you are running or after the run.
To either prevent this from happening or reduce the pain if you're already experiencing it, you need the right orthotic insoles. A product like PowerStep Bridge Insoles will align the foot properly, resulting in better distribution of pressure across the foot. Using custom insoles like Stride Soles will have an even better outcome, preventing plantar fasciitis or reducing the pain caused by it.
Foot Fatigue
Foot fatigue is something that runners can experience quite often. The repetitive pounding of your feet on the track or path can lead to soreness or aches in the arches. This is even more common for runners who do not have enough arch support.
To help reduce fatigue and aches, an insole that offers good shock absorption will help reduce the impact stress. Enertor Running Insoles which offers comparatively better shock absorption than many other brands will be a great choice. Stride Soles’ custom insoles will also be a good pick because it features “20 Shore A” foam that is just soft enough to provide the right amount of cushion. For runners with low arches, a good arch support will also be required.
Hot Spots and Blisters
When you have running shoes that are ill-fitting, or if your foot has alignment issues, some parts of the foot can experience undue friction, causing blisters and hot spots. This may be experienced more during long runs in conditions that are hot and humid.
To fix this, using insoles with smooth and well-cushioned layers will help achieve a snug fit and reduce friction. A good example is Stride Soles’ vegan leather cover and Enertor Running Insoles' PX1 technology. Stride Soles insoles are especially more effective because they are custom-made to achieve a perfect fit which practically eliminates unnecessary movements that cause friction.
Shin Splints
Medial Tibial Stress Syndrome, more commonly known as "Shin Splints", is a type of pain felt along the shinbone. This pain can be caused by factors such as poor foot biomechanics, wrong footwear, or overuse. Runners with flat feet are likely to experience Shin Splints more than others.
Fixing this requires adequate arch support and ample shock absorption. Superfeet's Run Support Medium Arch insoles will be a good choice, especially if you get the right fit. Stride Soles insoles will perform even better because the arch support will be custom-made to provide the exact support while the high-rebound “20 Shore A” foam will provide sufficient shock absorption.
Aside from those mentioned above, some other reasons why you may need insoles include uneven wear on shoes, injury recovery or prevention, and knee, hip, and lower back pains.
What Makes a Good Orthotic Insole for Running
From all we’ve discussed above, we can see that there are some key features that a good orthotic insole for running should possess. For better clarity, we will summarize them into bullet points here.
· Adequate Arch Support – This is one of the most important features to look out for. The right arch support provides the foundation for efficient biomechanics.
· Shock Absorption – Impact shock can cause distress, pain, and general discomfort which will only get worse with time. With adequate shock absorption, impact shock is reduced, preventing distress to the feet, joints, and hips.
· Support for Injury Recovery and Injury Prevention – Studies show that more than 70% of runners suffer from different types of injuries arising from overuse every year. To prevent these injuries, insoles that provide sufficient heel stability and arch support are crucial. Even when these injuries occur, the speed of recovery will also depend on the stability provided for the heels, the arch support present, and the level of comfort provided by the insoles.
· Comfort and Breathability – The shock absorption provided by the right cushioning material is crucial when the comfort factor of an insole is measured. In addition to this, the breathability and moisture-wicking properties of the top material used can improve the comfort level by keeping the foot dry and odor-free during runs.
· Good Quality Materials – The importance of good quality materials cannot be over-emphasized. Aside from the immediate impact they have, with regards to the performance of the insoles, they also ensure that you can use the insoles for a long period without needing to get a replacement, incurring fresh costs in the process.
Other Factors to Consider When Choosing Orthotic Insoles
There are some other important factors that you should consider before picking up an orthotic insole for running. These mainly have to do with the specific requirements for each person.
They include:
· Fit – It’s important to ensure that the insole is the right fit for you as this will determine how effective it will be. This is why custom-made insoles offer more effective solutions.
· Shoe-Compatibility – Some insoles will not fit into some types of shoes. Be sure that the one you choose is ideal for the type of shoe you will be running in.
· Foot Condition – Knowing the problem you need to fix is crucial. Do you have a low arch, neutral arch, or high arch? By knowing the type of issue you need fixed, it becomes easier to find insoles that can fix those conditions.
· Custom or OTC – Knowing whether to go for custom insoles or over-the-counter ones is important. OTC insoles may be sufficient for mild symptoms. If however the symptoms are severe, you may need to go for custom insoles.
· Break-in Period – Every orthotic insole will have a break-in period. Depending on which you choose, insoles can have a break-in period of anywhere from 1 day (for OTC products) to 21 days (for custom-made products)
· Cost – Custom insoles will generally cost way more than over-the-counter variants. If what you need is a custom insole, Stride Soles offers one of the most affordable custom insoles. For OTC insoles, you will have a lot more options to choose from so do so with care.
Our Top Picks for the Best Orthotic Insoles for Running
After carefully looking at several options from different brands and different models from the brands, we present to you our top picks for the best orthotic insoles for running. Remember that these were picked based on factors like brand reputation, professional recommendations, and actual user feedback.
Overall Best Orthotic Insole for Running: Stride Soles Custom Orthotic Insoles
This is our overall best insole for running because of its high-level customization. These 3D-printed insoles offer clinical-grade support to fit any foot condition. This is because it uses detailed gait analysis and 3D foot scanning to create insoles that address the specific needs of individual users.
To make the insoles even more effective, top-quality materials are used. These include the moisture-wicking, anti-bacterial vegan leather top, the high-rebound 20 Shore A foam at the core providing comfort and shock absorption, and the rigid TPU base that ensures proper stability. All of these combine to offer runners custom-made insoles that are tailor-made to address their unique needs.
Specs
- Materials – Rigid TPU base, 20 Shore A foam, moisture-wicking vegan leather top.
- Arch Support – Each insole is made to fit the specific arch support needs of each foot.
- Shock Absorption – The 20 Shore A foam provides sufficient cushioning and shock absorption
- Size – Customized to fit each user
- Customization – Optimal customization is achieved using the Stride Soles app from the comfort of your home.
- Durability – Each insole is designed to last for between 4 to 6 years or 500 to 900 miles.
Pros
- Can be customized for a personalized fit
- Can be used for a wide range of foot conditions including those with severe symptoms
- Ensures long-term foot health
- Provides clinical-grade support
- Guaranteed to last between 4 to 6 years
- 100% guarantee
- FSA/HSA eligible
Cons
- Costs more than most OTC insoles
- Will require between 2 to 3 weeks for delivery
Best Budget Orthotic Insole for Running: PowerStep Bridge Adaptable Arch Supporting Insoles with Energize Foam
We know that not everyone can spend $140 on insoles so we found this budget insole that offers some good quality. One of the main features that caught our interest was its bridge insole with its adaptable arch support. This means that it can provide arch support for runners with different types of arches. This is usually something expected from custom insoles.
In addition to this, the lightweight Energize Foam that offers both comfort and shock absorption is perfect for runners as it does not add unnecessary weight to their footwear. It also has a low profile that can easily fit into most running shoes without disrupting the fit of the shoes.
These insoles are ideal for runners who want top-quality insoles but do not want to shell out the funds for custom insoles.
Specs
- Material – Semi-rigid arch shell, Energize foam, and fabric top cover
- Arch Support – A semi-rigid support that can be adapted for low, neutral or high arches
- Shock Absorption – Offers moderate shock absorption and includes heel and forefoot cushioning
- Sizes – Offers a wide range of sizes though users may need to do some trimming for a perfect fit
Pros
- It is affordable
- Its adaptable arch support makes it suitable for different arch types
- It has a low-profile design that easily fits into running shoes
- Its lightweight design increases comfort for runners
Cons
- Does not offer enough support for severe symptoms
- Not specialized for runners
- Lacks full personalization features
Best Neutral Arch Insole: Enertor Running Insoles
These insoles were specifically designed for runners with neutral arches. Its shock-absorbing foam reduces impact stress, increasing shock absorption and ensuring the runner's overall comfort. With the moderate arch support that it offers, runners with neutral arches can reduce the risk of injuries on their runs.
Specs
- Material – Shock absorbing foam, met pad for forefoot cushioning, moisture-wicking top
- Arch Support – Moderately firm support for neutral arches
- Shock Absorption – PX1 technology that offers up to 89% more shock absorption
- Profile – Low to medium profile
- Sizes – Offers size ranges. Users may have to trim to size
Pro
- Good shock absorption for reduced impact shock
- Ideal for long runs
- Requires no break-in period
- Can offer relief from a variety of foot condition symptoms
- Can be used in different running conditions
- Can last for between 500 and 900 miles
Cons
- Difficult to find a perfect fit
- Not ideal for runners with low or high arches
- Has little to no personalization
Conclusion
As a runner, you need to ensure that your feet are properly prepared for the task ahead to prevent injuries and unnecessary fatigue. We’ve discussed this subject in some detail and believe that you now have a better understanding of the type of insole you need to ensure your runs continue smoothly.
Protect yourself today by getting the right orthotic insoles for running. If you can afford it, go for the best and enjoy your runs, confident in the fact that you are taking good care of your foot biomechanics.
