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Running Insoles: Should You Use Them? Orthotics? What’s Best?

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Running insoles vs orthotics? Insoles vs no insoles? PT vs running shoe store recommendations?

There are a lot of opinions when it comes to our runners’ feet. At first it seems limited to the appropriate shoe, but oh so quickly we learn there’s a whole world of very expensive orthotics and affordable insoles, but do we need them?

Running insoles are a great TOOL, but should be the secondary piece to resolving any aches, pains or ongoing injuries.running insoles

What does that mean? It means after you jump on the treadmill and the super helpful folks at the running store have stared at JUST your feet and ankles while you run to determine you need a stability shoe or an insole, you’ve only been given part of the picture.

Maybe your foot is rolling inward because your hip strength is lacking.

Maybe your foot is collapsing in because your knee is collapsing in because you’re out of alignment.

In fact, those are both highly likely and super common in tons of runners, which means that an insole or stability shoe is like putting a band aid on something that needs stitches. It’s not gonna go the distance.

Once you’ve taken care of those issues however insoles can be a fantastic tool!!!

When I first started marathon running, I loved putting a super cushioned insole in to every single shoe because it just felt wonderful and allowed my body to work up to absorbing the impact of those longer runs.

Post knee surgery, I did physical therapy like it was my job, but we found my foot still wanted to collapse in just a tad. Instead of going for a shoe that would inhibit the natural motion of my other foot, an insole was the perfect solution.

Why Insoles Can be Good for Athletes?

We spend a lot of time thinking about the power in our glutes, stretching our hamstrings and working on our stride. Meanwhile our feet are slapping the ground over and over absorbing 2.5 times our body weight, whewwww.

Why wouldn’t we try to give them the best support possible?

I mean, why give up getting out to enjoy these views just because you aren’t taking care of your feet!One of the most common foot issues for runners is Plantar Fasciitis, an inflammation of the ligament connecting the heel to the toes.

Checkout these planatar fasciitis stretches to help prevent it and my recommended insole below to help keep you running.

Major Reasons to Use Insoles

But beyond that, there are other good reasons to consider an insole:

  • If you’re having pain in your knees from the foot rolling in or flat arches
  • If you’re building mileage and want a little extra cushion as the body adapts
  • If you’re having foot pain (like a strained tendon) and this will lessen the load
  • The right insole can help to distribute the load of your step more evenly
  • The right insole can make running feel better, which means you’ll stick with it
  • Correcting a foot imbalance will improve your alignment and posture to prevent injuries up the chain (i.e. knees, hips).
  • Running with flat feet and need arch support.
  • Running with high arches and need arch support.

Once you’ve traced your root issue and started to work on it, using insoles can be a great part of the process to changing your mechanics or supporting the body as you get stronger.

What are the best insoles for running?

Well it’s always going to depend on what you need to resolve! Just like there are running shoes for different styles and different needs, the same goes for insoles, which means you need to not just grab the first pair you see.

Plantar Fasciitis
My friends with Plantar Fasciitis will be psyched by this PROFOOT insole designed just for them. It’s designed with a high enough arch to support the fascia and redistribute the weight away from your heel where there’s also a gel shock absorber and a deep heel cup for better stability.

Arch Support
My dear husband who has super flat feet, leading to running with more pressure on his big toe, will benefit from something like the SOLE Active.

This is a firmer insole to really support those low arches, while molding to the foot for your best fit.

It’s also similar to what I’ve been using since knee surgery as I continue to build back the full strength of that leg. Without it, my foot collapsing down means that my knee drifts inward…and we know where that leads us, right? Pain.

Impact Absorption
For those of you like me, who spend a lot of time on the roads, it can be beneficial to find an insole that doesn’t change your arch or gate, but instead simply provides more cushion to absorb the impact of the concrete jungle.

I’ve been using the Dr Scholl’s Performance in my shoes on long runs and they feel excellent.

Ever wondered if you should get those pricey orthotics or use insoles? The info you need! #runchat Click To Tweet

Insoles vs Orthotics?

While both serve the same purpose, one is markedly more expensive. Orthotics are custom made to fit your foot and specifically address any known issues from flat feet to pronation. This is where I want you to make sure you’ve got all the info you need!

Have you seen a physical therapist to first address your movement patterns or weaknesses? Or were these an instant recommendation from someone who has seen you one time?

Orthotics are a fantastic solution for many people and they can last up to 5 years, where the typical insole will need to be replaced every 5-6 months.

But you can also get multiple insoles to plop in lots of shoes for less than the cost of 1 orthotic which you need to move from shoe to shoe…because you are totally rotating your running shoes right?!Epsom salt gel

BONUS TIP: Epsom Salt

You know that I’m a HUGE fan of the epsom salt bath after long runs, but I don’t have time for that during the week. Now instead, I give my tired feet a quick dollop of PROFOOT Heel Rescue: Espom Salt Foot Gel. WHOOOOOP.

This is a leave on liquid gel which has aloe vera to moisturize our callused toes and mint to cool things down, along side epsom salt for relief.

All right, now you know all the in’s and out’s, the who’s and why’s of insoles so that you can make an informed decision for your feet.

Have you ever tried insoles? What worked for you?

Looking for more reviews to find the best things for your run?

Checkout our full page of my must have running gear reviews and guides to save you time searching and money! I share what’s worked for me and fellow runners, along with what wasn’t worth the price tag.

A few common requests:

  • Comparing Hoka Shoes
  • Altra Zero Drop Shoe review
  • Do you need minimal or maximal shoes

Other ways to connect with Amanda
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Posted by amanda Categories: review, running accessories, Running Shoes

Reader Interactions

Comments

  1. Julie says

    April 29, 2019 at 11:34 am

    Hi Amanda! Do you think the Profoot insoles will work if you have PF AND IT band issues?

    • amanda says

      April 30, 2019 at 1:21 pm

      I’d focus on these specific one’s to help with PF and then do a lot of the exercises I share to help with ITB. It’s usually a strength issue, but aligning the foot can help!

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STRESS IS NECESSARY FOR GROWTH - The🔑 is enough STRESS IS NECESSARY FOR GROWTH - The🔑 is enough to improve, but not so much that you throw your body out of whack.
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Your body doesn’t understand the difference between the stress of a sprint workout or watching the news, so athletes have to really pay attention to TOTAL STRESS LEVELS.
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⏩SWIPE for the bell curve, we want to stay on the left side. But how do we do that?
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🚫Don’t train for a marathon in the middle of BIG LIFE stresses.
🚫Don’t skip rest and recovery days.
🚫Don’t do every run at the same pace (easy vs hard)
✅Do make the majority of your runs easy
✅Do fuel your body well and ENOUGH
✅Do follow a smart training plan
✅Do utilizes tools to destress (sleep, meditation, CBD, ashwaghanda)
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👉KNOW YOUR STRESS
I’m probably more conscious of overloading on stress than many because I saw it wreck my health and I don’t want that for others!
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One way I have stayed on top of things over the last 5 years is @insidetracker testing.
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👍Tracking cortisol levels, which are a marker of stress. Mine have gotten back on track since moving to LHR training and yet, I’m still getting fitter.
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👊C-reactive Protein levels which are a marker of inflammation. (note you don’t want to do a hard workout the day before a blood test!)
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💪Testosterone levels also often drop when stress is too high, so another easy one to watch.
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Our goal in training is to find the appropriate volume of stress to create growth all the way up to the point where we are peaking for a race and then we REST AND RECOVER. If you just keep going, you’ll tip past the good stress into Chronic stress, swipe for the signs.
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Do you pay attention to total stress levels? Do you change training based on life stressors?
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#insidetrackerpartner
5 RUN COACHES 😱When I started RTTF in 2007 and 5 RUN COACHES 😱When I started RTTF in 2007 and went full time, including coaching in 2012, I didn’t even have the dream I’d grow to a team of 5 running coaches.
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Crazier to know we’ll add 1-2 more coaches this year🥳🥳 It thrills me to my core that we’re helping runners:
👍Train smarter
🥳Enjoy their running
💪Get stronger
🤩Hit PRs
🤕Comeback from injuries
🤗Keep running healthy long after 40!
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These coaches all care as deeply as I do about who they work with and have different experiences which mean we all learn from each other to be better coaches!
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Beyond coaching certifications:
@lexilynne was a collegiate runner with a passion for women running healthy.
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3️⃣HIP MOBILITY MOVES - I love that mobility i 3️⃣HIP MOBILITY MOVES - I love that mobility is a word we’re hearing A LOT because it’s so much more useful than the static stretching most grew up with.
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In mobility we are working on the end range of motion.
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🤗As a runner that means ensuring your hips can fully extend through the push off and pull up the knee in front of you for a powerful stride.
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😢Lack of mobility can place strain on other muscles and joints and we all know we don’t want that.
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HIP FLOW
2 rounds of 10 reps per side (or just do them once and I’ll dance for joy!)
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1️⃣Elevated Twist - Put something soft below your bottom knee. You can also do this standing by putting your leg in a pigeon pose on the counter.
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LIFES A BEACH...except when it’s sand dunes next LIFES A BEACH...except when it’s sand dunes next to a mountain range. Then it’s just confusing 😂 and a hard, but awesome workout. 
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Which feels exactly like my start to the year with running.
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What emoji best describes your recent workouts??
🤦‍♀️Errr not happening
😀Doing what I can
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A good reminder to us all that when adding intensity and new strength, it’s ok not to be hitting big miles. I’ll keep building slow and steady.
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Photo throwback from a visit to the Great Sand Dunes.
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