How good are insoles?

[mattio]

Iv taken up running but after a while of running eventually my feet get sore because of the constant hitting of the ground... I think the reason why is because my soles aren't thick enough. I have heard insoles are good to stop this and also absorb some of the shock whilst running and protect your feet is this true? Do I go for expensive £100+ custom ones or will ones the mold to shape of my feet (gel ones) work just as good as the custom ones? please say the latter thanks! One of my friends who runs quite a lot has been telling me he suffered when he began running a lot of aches and pain in his feet and even his legs and he ended up just ignoring it, he had a really good running technique too so everyone was confused he then later went and bought some insoles and it fixed everything for him.. but he didn't get custom ones which loads of runners say you must get.. My mate has told me to go grab some as well because he is sick of my whining I guess. I have been looking around and I think these are the pair my friend got... http://nuovahealth.co.uk/shop/plantar-fasciitis-arch-support-insoles

 

[Psycho Sonny]

insoles are literally the worst thing you could buy.

your body is adjusting to your new routine, after some time your feet will no longer become sore.

or you can simply buy some surgical spirit for a few quid from superdrug and soak your feet with it every day for a few weeks and the pain will stop.


if the pain doesn't stop you could be using incorrect biomechanical movement, then you would have to focus on training your muscles and your body to use proper form otherwise you could seriously wreck your knees and other joints in the process.

using insoles is not a fix for poor form that's only going to make it worse if you have poor form.


in fact the number one cause of knee injuries is being directly related thick heels on shoes and a lot of runners are switching to minimalist shoes or barefoot running.

you need to go to a running specialist shoe shop and get your striking and gait analysed, they can then recommend the correct shoe for you.

but your form could improve as your progress with continuous running over some months. so what i would do is go and get it analysed and buy the cheapest pair of running shoes recommended for your style of running.

then after 12 months go back and get it analysed again and see if it's any different if so then buy the cheapest pair of shoes recommended for your improved technique.

do this again after another 12 months and by now if you have continuously kept up the running regime you should be pretty much running at the best form you will likely to achieve without specialist training so you can now buy a more expensive pair if you want to.

ideally though minimalist shoes are best because they force you to naturally use biomechanical movement because if you don't you won't be able to run for long without major amounts of pain. you have to transition though to minimalist shoes it will be a huge shock to you and it's best to run on grass rather than pavement otherwise you will ruin your knees either way over time.

we weren't built to run long distances or to run using insoles or shoes for that matter.

 

[a1ex2001]

Please OP don't listen to the minimalist shoes racket it is a theory backed with very little science and the total lack of top level athletes following this approach should tell you something.

Do listen to the other advice though, get a gait test, get a decent pair of trainers that fit you and suit your style and don't over train when your starting out build in adequate recovery time between runs don't over exert yourself every time you go out etc etc.

Insoles aren't always a bad thing the ones included in most shoes are horrible in both cushioning and support but don't buy them without understanding why, don't buy them to mask cheap bad fitting shoes and don't buy them because you've self diagnosed a problem.