Do Insoles Help Running

As a passionate runner, I have always been curious about the impact of insoles on running performance and overall foot health. Many runners, including myself, have experienced discomfort or pain due to improper foot support while running. This led me to research and experiment with different types of insoles to see if they truly make a difference in running performance and injury prevention.

The Role of Insoles

Insoles, also known as footbeds or shoe inserts, are designed to provide additional support, cushioning, and stability to the feet. They come in various materials such as foam, gel, or custom-molded options. The primary function of insoles is to enhance the fit of the shoe and provide support for the arches, heels, and overall foot structure.

Impact on Running Performance

When it comes to running, the right pair of insoles can have a significant impact on performance. Properly designed insoles can help with shock absorption, reduce fatigue, and improve overall comfort while running. They can also promote proper foot alignment and prevent excessive pronation or supination, which are common causes of running-related injuries.

Types of Insoles

There are various types of insoles available for runners, ranging from off-the-shelf options to custom-made orthotics. Off-the-shelf insoles are typically more affordable and accessible, providing general arch support and cushioning. On the other hand, custom-made orthotic insoles are designed based on a personalized mold of the foot, offering tailored support for specific biomechanical needs.

My Experience

After struggling with foot discomfort during long runs, I decided to invest in a pair of high-quality, custom-molded insoles. The difference was remarkable – not only did my feet feel more supported and cushioned, but I also noticed a decrease in post-run foot fatigue. I felt more stable and balanced while running, which ultimately improved my overall performance and enjoyment of the sport.


It’s important to note that while insoles can be beneficial for many runners, they may not be a one-size-fits-all solution. Individual differences in foot structure, gait, and running style should be taken into account when choosing the right insoles. Consulting with a podiatrist or a knowledgeable footwear specialist can help in determining the most suitable type of insoles for specific needs.


In my personal experience, insoles have proven to be a valuable addition to my running gear. The right pair of insoles has provided me with the necessary support and comfort to enhance my running performance and reduce the risk of potential injuries. While the effectiveness of insoles may vary from person to person, it’s worth exploring the options and finding the best fit for individual needs.