Running Insoles – Choose the Best Insoles for Running Shoes

If you’re running regularly and want to increase your mileage without increasing muscular soreness, the Interpod Model S or Model C orthotic insoles are excellent options. On the other hand, if you are experiencing arch, heel, shin, or knee pain, then the Interpod Model P orthotic is best for you. Designed using the same features found only in custom-made orthotics available exclusively from podiatrists, the Model P orthotic is risk-free and comes with a 5-year warranty.

Model C

For Comfort

Cushioned Support
Roomy shoes and boots

Model S

For Sport

Moderate Support
Sport shoes

Foot Support for Active Individuals – Improve Your Performance with Running Insoles

Maintaining consistency in your training or regular outdoor activities is important for active individuals. The best insoles for running shoes can help reduce foot and leg pain and improve your performance during running and other activities. Running orthotics are designed to decrease the effort needed to run, absorb shock impact, and decrease pain. In addition, they should be comfortable and not cause blisters or any other issues that could negatively impact your performance.

Female runner with joints highlighted in red
Woman's legs, in trainers, running up stairs

Enhance Your Performance with Arch Support Insoles for Running Shoes

Running shoe technology has come a long way over the years, but adding high-quality arch support insoles to your running shoes can still provide an extra level of support. Whether you’re a seasoned runner or just starting out, the best insoles for running shoes can help reduce pain and support your feet. With the right supportive insoles orthotics, you can increase your comfort, improve your performance, and avoid injuries.

The balance between exercise and rest

When you exercise your muscles, tendons, and ligaments are put to work, generating movement and burning calories. As a result, these tissues experience fatigue, which leads to temporary weakness. It’s not until you rest that the muscles recover and get stronger. The key to enhancing performance lies in striking the perfect balance between the amount of exercise done and having sufficient rest so the tissues recover and become stronger. Interpod orthotics decrease the strain on the legs allowing you to train longer and harder.

Men starting a running race
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Maximum support

icon showing lightning bolts

Shock absorption

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Improve performance

Running FAQs

How can Running Insoles Assist with Performance?

Running insoles or orthotics can assist with performance by reducing the impacts of each step and providing additional support. By resisting the force of pronation and assisting with supination, running insoles help to stabilize the foot, decrease pain, and improve performance. With the right supportive orthotic insoles, you can train with less injury, increase your mileage, and decrease your running times. The MODEL S SPORT and MODEL C COMFORT orthotic by Interpod is used by athletes to maintain high volumes of running -injury and pain free.

What are the Best Orthotics for Running?

Choosing the right orthotics insoles for running shoes depends on an individual’s personal choice. Compared to standard insoles, orthotics are firmer, higher, and use design features to resist pronation and assist supination, which can prevent injury and improve performance. The Interpod Model P PAIN orthotic is a great option for individuals experiencing pain. Conversely, those who experience minimal or no pain may benefit from lighter, flatter, and more flexible insole that still provide support, such as the Model S SPORT orthotic. For individuals who prefer soft yet firm cushioned support, the Interpod MODEL C COMFORT Orthotic is a great choice. Consider your individual needs to find the perfect orthotics or insoles for your running shoes.

Why Do the Arches of My Feet Hurt When I Run?

Running is a high-impact activity that can put significant stress on the foot, leg, and body. To reduce this stress, the foot naturally pronates and supinates. Without proper support, excessive running can lead to pain and discomfort, particularly in the arches of the feet and that gives you ‘the hurt’. This is where the Interpod MODEL P PAIN orthotic comes in. The PAIN orthotic is designed with features that prevent the arch from flattening and the plantar fascia from stretching, reducing foot pain during running. For individuals who prefer added padding and cushioning, the MODEL C COMFORT orthotic can also be a great option. Choosing the best orthotics for running can help absorb impacts, resist pronation, and assist supination, reducing the risk of pain and injury.

What are the 10 most common running injuries and how can they be prevented?
  1. Plantar fasciitis: Inflammation of the plantar fascia, causing heel pain. Prevent by stretching the calf muscles, rolling a tennis ball under the foot, and wearing supportive shoes or orthotics.
  2. Runner’s knee: Pain around the kneecap due to overuse or misalignment. Strengthen quads and hips, improve running form, and consider orthotics to correct foot mechanics.
  3. Achilles tendinitis: Inflammation of the Achilles tendon, causing calf and heel pain. Prevent by stretching and strengthening calf muscles, gradually increasing mileage, and wearing supportive shoes and orthotics.
  4. Shin splints: Pain along the shinbone, often caused by sudden increases in training. Strengthen lower leg muscles, wear shock-absorbing shoes, orthotics and avoid running on hard surfaces.
  5. Iliotibial band syndrome: Pain on the outside of the knee due to friction between the iliotibial band and thigh bone. Strengthen glutes and hips, stretch the IT band, and use foam rollers and orthotics.
  6. Stress fractures: Tiny cracks in the bone, caused by repetitive impact. Increase training load gradually, wear supportive shoes and orthotics, and ensure proper nutrition for bone health.
  7. Ankle sprains: Stretching or tearing of ligaments around the ankle joint. Strengthen ankle muscles, practice balance exercises, and wear shoes with good ankle support.
  8. Hamstring strains: Overstretching or tearing of hamstring muscles. Prevent by strengthening and stretching hamstrings that lack normal motion, and incorporating dynamic warm-ups before running.
  9. Blisters: Painful pockets of fluid caused by friction. Wear moisture-wicking socks, properly fitted shoes, and apply lubricants or blister patches to reduce friction.
  10. Muscle cramps: Sudden, involuntary contractions of muscles. Prevent by staying hydrated, replenishing electrolytes, and stretching problematic tight muscles before and after running.
How do I know if I have a running injury or just sore muscles?
Distinguishing between a running injury and sore muscles can be challenging, but recognizing the key differences will help you determine the appropriate course of action.
Sore muscles, also known as delayed onset muscle soreness (DOMS), typically occur within 24-72 hours after an intense or unfamiliar workout. DOMS is characterized by stiffness, tenderness, and a dull, aching pain in the affected muscles. It usually resolves on its own within a few days as your muscles recover and adapt to the new demands placed on them.
In contrast, a running injury often presents as sharp, persistent, or worsening pain in a specific area, such as a joint, tendon, or bone. Injuries may also cause swelling, redness, and warmth in the affected region. Unlike sore muscles, running injuries often worsen with continued activity and may interfere with your daily activities or walking.
How can I reduce the risk of running injuries?

Reducing the risk of running injuries involves a combination of proper preparation, training techniques, and self-care.

  1. Warm-up and cool-down: Always warm up and cool down with 5-10 minutes of light aerobic exercise.
  2. Gradual training: Avoid sudden increases in training volume or intensity, increase your weekly mileage by no more than 5-10% per week.
  3. Cross-training: Incorporate other forms of exercise, such as swimming, cycling, or strength training, into your routine.
  4. Strength and flexibility training: Stretch to reduce muscle tightness in muscles that have restricted range. Strength training is more important than stretching.
  5. Quality footwear: Choose running shoes that are appropriate for your foot type and running style.
  6. Run on varied surfaces: Alternate between different running surfaces.
  7. Listen to your body: Pay attention to any signs of discomfort, fatigue, or pain during and after your runs.
  8. Rest and recovery: Schedule rest days and recovery weeks into your training plan. Mixing hard sessions followed by rest sessions. Progressive loading.
  9. Nutrition and hydration: Fuel your body with a balanced diet.
  10. Sleep!
Can running shoes help prevent injuries?

Running shoes can play a significant role in preventing injuries by providing cushioning, support, and stability for your feet and legs during running. The right footwear can help reduce the impact forces on your joints, minimize muscle fatigue, and correct biomechanical imbalances that may contribute to injury risk. Here’s how running shoes can aid in injury prevention:

  1. Shock absorption: Running shoes are designed with cushioning materials that absorb the impact forces generated when your foot strikes the ground.
  2. Stability and motion control: Some running shoes are specifically designed to provide stability or motion control for runners with biomechanical issues, like overpronation or excessive supination.
  3. Traction: The outsoles of running shoes are designed to provide traction on various surfaces.
  4. Proper fit: Wearing running shoes that fit well is crucial for injury prevention.
  5. Match shoes to your training: Select shoes designed for the type of running you do most often.
  6. Replace worn-out shoes: Running shoes lose their cushioning and support over time. Replace them every 300-500 miles or when you notice a significant decline in their performance.
  7. Research shows that having more than one pair of running shoes and frequently changing between them can reduce injury.
How does proper running form influence injury risk?
The optimal running form varies among individuals, and no single technique is universally superior. Healthcare professionals should guide runners in adopting a form that minimizes stress on vulnerable tissues. Different techniques affect distinct structures, so it’s crucial to choose the right one for each runner. While heel striking is often criticized, there is no concrete evidence proving it’s harmful, and many elite athletes use it effectively. Elite coaches typically employ a variety of techniques tailored to individual needs. To enhance running form and reduce injury risk, focus on each runner’s unique requirements.
What are some effective stretches and exercises to prevent running injuries?

Both stretching and strength training can contribute to injury prevention. However, research indicates that stretching is beneficial only when a muscle group or joint has a significant reduction in its normal range of motion. If your limbs move within a typical range, stretching may not reduce injury risk. Conversely, strength training consistently helps in decreasing both acute and overuse injuries. By progressively enhancing the strength of primary and supporting muscles, as well as tendons and ligaments involved in your chosen activity, you can lower the risk of injury.

Reference: The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials
Jeppe Bo Lauersen, Ditte Marie Bertelsen, Lars Bo Andersen
Br J Sports Med doi:10.1136/bjsports-2013-092538

How can you prevent and manage running injuries?

Most running injuries result from overuse, meaning “too much too soon.” Overuse injuries occur when repetitive strain on tissues (muscles, ligaments, and tendons) exceeds their capacity to handle it. Essentially, insufficient recovery time is given for the body to strengthen and adapt to the exercise before engaging in it again. Here’s how you can prevent and manage running injuries:

Training smart: The key to boosting fitness is smart training, allowing tissues to adapt to increased strain. When increasing exercise, provide sufficient recovery time before raising the exercise level again. Exercise and rest requirements vary individually and should be recorded in a daily diary for weekly reflection.

Foot biomechanics: Using orthotic insoles that are designed to resist pronation and assist supination can help manage and prevent injury.

Stretching: While tight muscles or joints may lead to injury, stretching is less effective in injury prevention if the range of motion is normal. Stretching or practicing yoga for general well-being is still encouraged.

Strengthening: Strengthening, particularly eccentric contractions on tendons, enhances the tissues’ ability to exercise without causing injury.

Running Shoes: Different running shoes feature varying designs that affect runners differently and load tissues uniquely. Finding the right shoes is challenging, as there is no one-size-fits-all solution, and individual responses to design features are still being researched.

How can foot orthotics help in reducing running injuries and pain?
According to podiatrists, “Orthotics function by modifying the location, pattern, and magnitudes of ground reaction forces acting on the plantar foot during weight-bearing activities.” This means that orthotic insoles must support both pronation and supination during activities like walking and running.

During pronation, the foot rolls inward under the body’s weight. Effective medical orthotics aid the muscles in resisting pronation, reducing strain and enabling them to work longer with less stress. In supination, the toes flex, tightening the plantar fascia and increasing arch height as the foot rolls outward. Well-designed orthotics incorporate features that facilitate the Windlass Mechanism and support supination, such as a 1st cutaway, plantar fascial groove, rearfoot wedge, and cuboid notch.

To minimize running injuries and pain, orthotics must be designed to resist pronation and assist supination.

What RESEARCH is there to support the Effectiveness of Orthotics?

Standard foot orthosis shifts more laterally located GRF to more medially located ORF, especially in midfoot
(Redmond A, Lumb PS, Landorf K: Effect of cast and noncast foot orthoses on plantar pressure and force during normal gait. JAPMA, 90:441-449, 2000)
pubmed.ncbi.nlm.nih.gov/11055169/

11 runners that showed lack of symptomatic response to standard orthoses were fitted with both standard functional orthoses and Blake inverted orthoses
3D motion analysis performed while subjects ran at 3.35 m/s (8:00 min/mile) with inverse dynamics. Internal rearfoot inversion moment and inversion work reduced significantly with inverted orthoses. Tibial rotation, knee adduction and knee abduction moment also significantly changed.
(Williams DS, McClay-Davis I., Baitch SP: Effect of inverted orthoses on lower extremity mechanics in runners. Med Sci Sports Exerc, 35:2060-2068, 2003)
pubmed.ncbi.nlm.nih.gov/14652503/

42 subjects with metatarsalgia, orthoses decreased metatarsal head pain, force impulse and peak pressure at met heads. (Postema K, Burm PE, Zande ME, Limbeek J: Primary metatarsalgia: the influence of a custom moulded insole and a rockerbar on plantar pressure. Pros Orth Int, 22:35-44, 1998)
journals.sagepub.com/doi/10.3109/03093649809164455

Prospective study of 151 subjects with cavus, wore custom orthoses, after 3 months showed significant decreases in foot pain, increases in quality of life and 3 times more forefoot plantar pressure reduction when compared to sham insoles.
(Burns J, Crosbie J, Ouvrier R, Hunt A: Effective orthotic therapy for the painful cavus foot. JAPMA, 96:205-211, 2006.)
pubmed.ncbi.nlm.nih.gov/16707631/

30 subjects with medial knee OA treated with valgus wedged orthoses had pain levels significantly reduced at 3 and 9 weeks after orthoses
(Rubin R, Menz HB: Use of laterally wedged custom foot orthoses to reduce pain associated with medial knee osteoarthritis: A prelim. investigation. JAPMA, 95:347-352, 2005.)
pubmed.ncbi.nlm.nih.gov/16037549/

24 month prospective trial on 156 patients with medial knee OA showed significant decrease in NSAID usage
(Pham T, et al: Laterally elevated wedged insoles in the treatment of medial knee OA: a two-year prospective randomized controlled study. Osteoarthritis Cartilage 12: 46-55, 2004.)
pubmed.ncbi.nlm.nih.gov/14697682/

Orthoses improve balance in pronated feet via reductions in medial-lateral sway during bipedal standing
(Rome K, Brown CL: Randomized clinical trial into the impact of orthoses on balance parameters in excessively pronated feet. Clin Rehab, 18:624-630, 2004.)
journals.sagepub.com/doi/10.1191/0269215504cr767oa

Impact Of Training Characteristics On Running-related Injuries In Recreational Runners
L Malisoux, A Urhausen, D Theisen
Br J Sports Med 2014;48:631-632
doi:10.1136/bjsports-2014-093494.194 
(Abstracts from the IOC World Conference on Prevention of Injury & Illness in Sport, Monaco 2014)

What are the Main Risk Factors for Running-Related Injuries?
Bruno Tirotti Saragiotto, Tiê Parma Yamato, Luiz Carlos Hespanhol Junior, Michael J. Rainbow, Irene S. Davis, Alexandre Dias Lopes
Sports Medicine; May 2014
pubmed.ncbi.nlm.nih.gov/24809248/

The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials
Jeppe Bo Lauersen, Ditte Marie Bertelsen, Lars Bo Andersen
Br J Sports Med doi:10.1136/bjsports-2013-092538