Collection: Running

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.

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.

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.

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.

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.

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.
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.
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.
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.
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.
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.
Ankle sprains: Stretching or tearing of ligaments around the ankle joint. Strengthen ankle muscles, practice balance exercises, and wear shoes with good ankle support.
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.
Blisters: Painful pockets of fluid caused by friction. Wear moisture-wicking socks, properly fitted shoes, and apply lubricants or blister patches to reduce friction.
Muscle cramps: Sudden, involuntary contractions of muscles. Prevent by staying hydrated, replenishing electrolytes, and stretching problematic tight muscles before and after running.

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

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