What do we look for when looking for insoles for running? What should be on our tick list when trying to find the best insoles for running?

Resident coach Lewis shares his view.

Do standard insoles suffice in your running trainers?

Are the insoles that come with your trainers giving you adequate support and enough shock absorption to protect you from the impact of running on your body?
Lewis Moses, 1,500m runner, running advisor for INCUS Performance and head coach of Runner Retreats
When a runner gets an injury, has some sort of niggle or has a problem with their running gait, their brain automatically wants to find a solution, , but it’s better to step away, look at what is causing the problem and then try to find the right solution.
When it comes to insoles in running shoes, this can often be a classic case of looking for a quick fix to an issue. And that quick fix can sometimes result in more problems, mainly because you will change the way you run slightly by putting insoles or orthotics into your shoes. I’m not saying insoles or orthotics aren’t right for some runners, but I’d always recommend looking at other areas first. These areas include:
1.Improve weak or dysfunctional areas with rehabilitation or strength and conditioning work. 2. Look further up the chain for answers. A strong, stable and
well-functioning chain will often help get you better results. Let
// Improve weak or dysfunctional areas with rehabilitation or strength and conditioning work
me explain the chain. For me, it starts at the upper back, down through to the lower back and then down to the hip, knee and ankle. Remember that running is a single leg movement. (we transfer weight from one leg to the other), so we need to be strong on each single leg
3. Check your footwear-some runners benefit more from stability shoes, others are more neutral runners. Making sure you are in the right shoe is vitally important and is something you may want to do before adding insoles to an existing shoe.
A good gait analysis with someone who is qualified to provide the right advice would be something I would highly recommend. It might be that a specifically designed insole or orthotic is right for you, but I would always encourage people to explore the above areas first, before jumping straight into buying new insoles
Bente Rewse-Smith biomechanics specialist and founder of Enertos shock-absorbing running insoles
If you purchase just any’ insoles hoping that they’ll work for you, you may be making a mistake. Insoles need to match your gait and running style in order to improve niggles. We would always advise doing your research on insole brands. Have the insoles been tested scientifically and are there any testimonials from people wearing this brand of insoles for running or walking? This is the best way of knowing if the insoles are effective. Then you need to try them to see if they work for you. New insoles should always be worn in gradually before any long runs or walks, allowing your feet and lower
limbs to adjust. With over 22 years of experience, Enertor insoles combine biomechanics (gait analysis) with a shock-absorbing material specifically made for feet covering walking, running, sports and standing. The walking and running insoles are similar in
Insoles lessen the impact by 60 per cent with every stride and reduce injuries and/or pain
their features, however the composition of the shock absorption material differs to reflect the activity; a runner’s body is subjected to three times their bodyweight with each stride and therefore the materials have to be different.
Enertor believes the key to complete footwear has to be a specific shock absorbing material matching your activities, ensuring your protection from the ground forces as much as possible. Enertor’s insoles lessen the inpact by 60 per cent with every stride and reduce injuries and/or pain in knees, hips and backs. It’s worth noting that, when you buy new trainers, the insoles are sometimes thin and lacking durability. They are designed to fulfil one objective, which is to hide any seams the trainers may have. Remember also that the competition in trainers is really high and, to keep the prices down, the insoles are not a key part of the design.
Originally featured on womensrunning.co.uk