Why do you need special insoles for running and how to choose them? 5 expert tips

Sportmaster PRO expert, Sidas anatomical insoles production specialist

“Special insoles are an essential part of running shoes that provide comfort, support for the entire musculoskeletal system and safety during sports. They help reduce the risk of injury, are well cushioned and can increase the efficiency of your workouts. So how do you choose such insoles? Catch the step-by-step strategy. We start by analyzing the characteristics of your foot and end with small chips that can make a big difference.”

1- Determine your foot type

The first step in choosing the right running insoles is to identify your individual foot characteristics.

Based on the height of the longitudinal arch, there are three main types of feet:

• flat;
• normal;
• high arch.

Flat feet need more support. High – in increased cushioning. A normal foot needs an equal balance of these properties.

Also types of feet can be conditionally divided into two groups based on their pronation (the foot is tipped inward) and supination (the foot is tipped outward). In this case, properly selected insoles and shoes should compensate for this anatomical feature.

For different foot types, a different line of running insoles is suitable. That is why it is so important to determine your parameters before buying an accessory.

In sports hypermarkets you can find special platforms that scan the foot and help you understand how the load is distributed on it. This allows you to choose a pair that best suits your specific needs.

So, we have talked about the support of the arch of the foot. Now we move on to the next point, which also belongs to the category of individual features.

2. Analyze your running style

Different running styles and training formats require their own type of support and cushioning to ensure comfort and prevent possible injuries. Let’s break down the two main types.

• Speed training. Sprinters need running insoles with high stability and good elasticity to provide optimal support during fast movement. Products designed for speed running typically have a stiffer arch and relatively low levels of cushioning to make it easier for the athlete to control movements.
• Long distance running. Here the athlete needs a high level of cushioning to prevent rapid fatigue and minimize injury. This is best accomplished by insoles with good cushioning, which absorb shock loads on the feet and provide support for the arch of the foot. Soft and resilient materials will help reduce the impact on muscles and joints during long workouts.

If an athlete alternates styles and does not have serious foot or running biomechanics problems, he or she can choose universal running insoles with a medium level of support and cushioning. They will provide sufficient support and comfort for most types of training.

3. Choose materials

It is very important to pay attention to the materials used. The insole should simultaneously prevent overheating and excessive sweating, as well as provide cushioning and fix the foot. For this purpose, manufacturers make the accessory multilayer. The trick is that each layer solves its own task.

1. Synthetic materials. They are widely used in running insoles because of their lightness, durability and breathable properties. Polyurethane, ethylene vinyl acetate (EVA) and thermoplastic polyurethane (TPU) provide excellent cushioning and resilience, while they wick away moisture well and don’t overheat, making them ideal for running.
2. Padded inserts. To provide additional comfort and cushioning, many running insoles are equipped with cushioning elements. For example, memory foam or gel inserts.
3. Mesh inserts. Needed to provide good ventilation and breathability. This helps to prevent overheating and keep the inside of the shoe dry. Mesh panels also improve air circulation around the foot, which reduces the risk of odor and skin irritations.

In the past, natural materials were used in insoles. Today, they have been replaced by more effective and durable artificial counterparts.

Important! Beginners often make a mistake and use ordinary or orthopedic insoles for running. This should not be done. In addition to the fact that such accessories do not provide the necessary level of shock absorption, they act as a barrier between the foot and the sole. As a result, the technologies that the manufacturer used in the production of sneakers, do not reveal their full potential.

4. determine the size and fit

Don’t underestimate the importance of proper fit of insoles. They should fit snugly inside the shoe, but not squeeze the foot or allow the sneakers to dangle.

Before buying running insoles, you should measure both feet (maximum length and width). It is advisable to do this in the evening, when they are slightly increased in the volume of the last day’s activity.

When choosing a size, usually leave a small reserve (about half a centimeter) in front of the foot – this gives the feet the opportunity to move freely and avoids injuries associated with compression of the toes.

The insoles should then be tried on with the running shoes to make sure they fit snugly and comfortably, do not slip and do not cause discomfort when moving.

For those who play sports at a professional or semi-professional level, sports hypermarkets offer a service to create custom insoles (individualized). Before that, you can also undergo GAIT-analysis (analysis of running biomechanics), when with the help of a special device (it looks like a treadmill with sensors), a specialist establishes the anatomical features of the foot, load and weight distribution. This data will also be needed when choosing sneakers.

How are custom insoles made?

The pre-prepared insole goes through thermoforming in special equipment. Thus, it is possible to achieve maximum anatomy and competent distribution of layers. There is another option: the insole is heated in an oven and then the athlete stands on it with his feet, pressing out the footprint. In the first case, the product is completely individualized, in the second case – only partially, it is only about the shape. The blanks are then cut to the required size.

5. Consider the details

Some running insoles have additional chips to ensure the comfort of your feet. The most common one is an antibacterial coating that helps get rid of unpleasant odor and protects the skin from irritation.

Also, modern products often have foot arch support and heel cushioning – essentially, additional thickenings in certain places that help reduce stress on muscles and joints.

The right running insoles can help reduce the risk of injury and improve the comfort and performance of your workouts. Don’t be lazy to take the time to choose them and pay attention to even the smallest details.

Every runner has their own individual needs, style and approach to organizing sports activities. Footbeds for different requests, as you have already realized, will be different. It is very important to take this into account and approach their selection as responsibly as possible.