A complete guide to running insoles

There’s nothing like the feeling of going for a run, but did you know that running insoles can help comfort, performance and reduce the risk of common running injuries? It doesn’t matter if you schedule your run first thing in the morning or squeeze them into your lunch break. You might be training for your first 5K, or your first marathon. It might be that you just love the feeling of hitting the trails and exploring the great outdoors. It doesn’t matter why you run or how you run - the physical and mental benefits are outstanding. If you want to get more out of your runs, or reduce your likelihood of injury, it would be useful to investigate using running insoles. This complete guide to running insoles will outline
  • What running insoles are
  • How they can protect against common running injuries
  • The surfaces running insoles are beneficial for
  • Medical proof running insoles can make a difference, and
  • A few other benefits associated with running insoles
    What are running insoles? Running insoles are thin, removable inserts that are placed inside running shoes. They are lightweight and durable. Modern running insoles are made from synthetic materials to ensure durability and increased effectiveness. Up until around the 1960s, insoles were handmade with laminated leather - typically uncomfortable and quite unforgiving.   These days, running insoles are flexible and can take a variety of moulded shapes, depending on their purpose. Some running shoes come with manufacturer-issued insoles, although these can be quite generic, providing little more than some cushioning. Depending on your personal goals and physical needs, swapping these standard insoles for a pair designed to support a particular outcome may be of benefit to you.   Good quality running shoes have a lifespan of around 500 miles. The same is true for insoles. Running insoles are extremely durable, however it is simply unavoidable that they will lose effectiveness over an extended period of time. The easiest thing to do is replace your insoles at the same time you replace your shoes, for maximum effectiveness.     How can running insoles protect from common running injuries? It’s certainly possible to suffer an acute injury while running, but it’s far more likely for regular runners to develop ‘wear and tear’ injuries. These are slight pains or problems that develop over time into serious issues that can take months to recover from. Consider injuries like plantar fasciitis, achilles tendinitis, IT band syndrome, runner’s knee and shin splints. These are often caused by easily corrected foot placement issues like overpronation or supination.   Feet that land poorly (troubles with gait) can also cause referred pain to knees, hips and the lower back. These joints become painful as they overcompensate for the poor gait and try to absorb the additional impact shock.   Insoles can help correct poor foot placement. Corrected posture leads to less pressure on joints and stress on bones and tendons. Cushioning also helps to reduce impact of running on harder surfaces. These additional protection could help reduce the likelihood of stress fractures.     What types of surfaces are running insoles suitable for? Runners can be found covering almost any terrain, from urban asphalt to the most rugged trails. Running insoles should make a difference to performance over any running surface. They are likely to make the most difference on harder running surfaces like concrete or road asphalt. The additional cushioning and support should see a reduction in aches and pains after running on these surfaces.   The only runners who may find more performance-related benefit from a cushioning insole are trail runners. As trails are often uneven, the feet may be required to roll occasionally to adapt to the surface. Moulded performance insoles may prevent the feet from adapting as needed. This will depend on the types of trail surfaces and needs of each individual runner.     Is there proof that running insoles can help reduce injury? There has been an increasing amount of clinical studies conducted to measure the efficacy of running insoles. Overall, the trending results observe benefits across a number of physical stressors and ailments, including running. Here are a few samples of the evidence.   A 2014 study published in journal Clinical Biomechanics observed that over 90% of runners with Achilles tendon pain felt a reduction in Achilles tendon loading while running with orthotic inserts. The study concluded that use of running insoles “may serve to reduce the incidence of chronic Achilles tendon pathologies in runners”.   A review of studies about insoles conducted in 2009 showed that military personnel experience significantly reduced rates of tibia and fibular stress fractures while wearing insoles.   Finally, an expansive review of studies was conducted in 2014, which examined the effects of insole use across a number of injury profiles. The study revealed positive results across injuries like knee osteoarthritis, various sports related injuries and even diabetes. It was also shown that using insoles can be beneficial for treating some musculoskeletal disorders.     Are there any other benefits to using running insoles? Running insoles are incredibly versatile. They can help to correct gait and improve comfort while running, and there are other benefits as well. Use them to provide additional support after injury, reduce fatigue and provide convenient support before a race.   Injury support   If a runner has sustained an injury, running insoles can sometimes help to support recovery efforts. If an injury has permanent effects, running insoles can continue to support or correct any issues. Deciding to use insoles as a part of medical recovery should be made in conjunction with your health support team.   Reduce fatigue   Increased comfort while running can help to reduce fatigue, which may lead to better times or longer distances. Using running insoles can help make your favourite sport a little more enjoyable. Reduced impact strain and muscle fatigue may also encourage faster post-run recovery.   Quick fix   If a runner is working with a sports physiologist, troubles with gait may be identified. If there is not enough time before the next race to correct these issues through training, a pair of running insoles can be an effective ‘shortcut’ to results.     Why choose Enertor running insoles for running shoes? performance running insoles Enertor’s exceptionally lightweight and slim insoles are made with D30 technology. This advanced combination of design and material provides excellent performance based results for runners. They fit easily into running shoes and can be tailor cut to fit.   Enertor has over 30 years experience designing and creating elite level orthotics and professional insoles. Runners look to emulate the best, and Enertor is proud to say they supply running insoles to the fastest man in the world, Usain Bolt. When you choose Enertor insoles you are following the footsteps of some of the best athletes in the world.   Enertor insoles are available to buy from our online shop .       Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site

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