The Truth About Orthotics for Runners

You might be surprised how often orthotic use is totally unnecessary, and that it might even be holding you back as a runner. As a coach and physiotherapist, I see this all the time.
Let’s break down:
- why most people start wearing a supportive insole in the first place,
- what orthotic do to your body’s natural functioning, and
- the different kinds of insoles you can use in place of a full-on rigid orthotic
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[@tomasjohnson6958]

I’m glad I came across this video! I just recently got back into running, and went to get new shoes. They of course took an image and took video of me running on a treadmill. I have never had any issues before when running but was told that along with the shoes they suggested I needed a specific insole. So for the past three weeks I’ve been beating my head trying to figure out what has been killing my knees and lower back. After watching this video I removed the insoles and started using the original insoles that came with the shoes. Now for the past week no pain in my knees and lower back, I feel great! Thanks for the video it really helped!

[@runelitecoach]

OMG This is amazing. YES! That's why I make these videos. Glad it helped. Consider sharing the video

[@haruo10]

Yes I realize they are business to make money. They always take the liner out and fold it and twist it to show it has no support. Thus sell you and others on a expensive insole that doubles nearly the price of the shoe. The clerk is just trying to make a living and is told by the manager to do so eventhough you didnt need it as you discovered. Proof is in the pudding. However it was a good experiment for your knowledge and hopefully you can return the expensive insole and get your money back. If the store is honorable and realy want to help you get the right runner for you they would reimburse you or at least give you credit on your next pair of runners purchased. Like what the guy said you are not dissing the manufacturer and trying to prove them wrong. You only going by your results. Happy running.

[@willrosa7228]

Thanks Coach Andrew for imparting wisdom into us that’s useful

[@runelitecoach]

Welcome Will

[@karengordon3516]

Great information, Coach Andrew. I wore rigid orthotics for 20 years. Since you made me aware of how they could be negatively impacting my running, I have stopped using the orthotics. I first switched to insoles and am now running without insoles too. I have reduced the heel drop of my running shoes too and now run in Ons, Topos, and Altras. I have been working on this transition for the past 8 months.

[@runelitecoach]

Karen!! Amazing! Yes you're being smart by reducing the "cast" on your foot, and by taking your time doing it. Years and years of running in traditional footwear shouldn't be corrected overnight...or even in a few months. This can take years to fully get back to fully healthy feet. - it took me about two years to be fully comfortable in zero drop.

[@Bypassrunner13]

Hey Andrew, loved the video. Do you have an opinion on orthotics for haglunds/achilles issues. Have the bump and have been told to wear orthotics but they are causing a host of other issues when running

[@jofftiquez]

Useful stuff thanks

[@runelitecoach]

Happy to help

[@haruo10]

Hi. An interesting video and answered a question about running shoe insoles. I didnt think they were just sock liners. For some are more cushioning and others more firm. Also easy sale for upgrade and store makes more money. Makes sense. Many shoes have anti pronation built in sole not insole. Thus I found a rigid orthotic in a running shoe can be anti pronation on top of a anti pronation. Which is not good. However many who make custom orthotics dont understand this or just ignore it to sell expensive orthotics. Your ideas and recommendations are logical. I originally bought custom orthotics to run longer without much pain do to knee issues.

[@michite7435]

I bought Sole insoles with met pad. Because I get toe numbness...I think its metatarsalgia.. but not sure if it's helping or not. Good information!

[@runelitecoach]

Thanks. Yeah metatarsalgia can definitely benefit from a met pad

[@rosscopeeco69]

Now that altra have been bought out, do you still recommend or have you switched?

[@runelitecoach]

They were bought out twice while I worked for them. Still zero drop still foot shaped toe box. That hasn’t changed

[@SaltyandSprinkles]

i have high arches, got shin splints real bad in high school out of nowhere. They told me arch support needed. I still suffer with shin splints from time to time, but use arch supporting insoles. im also 240 pounds, so there is that

[@runelitecoach]

well said. The weight is a prime cause. Insoles can only do so much. Thanks for your honestly. But with insoles...think of them like a case. if you're actively hurt, then you want to case (insole) the injury...but LONG term, keeping the case or insole on will hurt you. The insole doesn't require your muscles to be used in your feet...so they weaken over time...which creates issues. So in general...no insoles. They have a place for an acutely injured person, but otherwise they weaken you more and more over time. Our feet were meant to be barefoot much/all of the time, and get VERY strong when we move towards that.

[@SaltyandSprinkles]

@@runelitecoach I took them out and have been running without insoles Just sore calves, no shin splints. Zone 2 running and taking my time. I’m actually enjoying running more now! Btw; I was 240 mostly muscle but the weight still sucks for running long distance, im now down to 227, losing some muscle but looking waaaaaaay leaner

[@uuiguyfye7gg]

campus memory tec foam vs bolt feet insole??? better?for running

[@runelitecoach]

Not sure what those are. But either way, in this video I share that you may very well want to not be in ANY insole.

[@bobkrogh1670]

IMO many would benefit from orthotics and I have benefitted tremendously. The key is understanding what will help "your" feet and your goals. If I was your perfect weight for a runner I would have different needs. I'm coming up on 60( thick up top) and expect to still be racing sub 2:50 marathons and I wouldn't be able to do this without orthotics. Tried countless times with bad endings. I make my own out of eva foam I purchase HOME IMPROVEMENT STORES. that are much lighter than anything I have bought. Also much more cushioned and the support is where I need it which isn't always the same. Cost about 20 cents and about a minute to make. A few minutes if adding arch support or misc support. Good vid and agree, don't just buy them to fix something that probably doesn't need fixing.

[@runelitecoach]

Good point that orthotics are very individualized. But our bodies were not meant to have any sort of cast, or alteration to our biome mechanics with our feet. If someone needs orthotics, it’s likely because they’ve spent many years, or decades, in their life minimizing their mobility and strength in their foot. The long-term solution is to get back full function of the foot. And orthotics, although they might help with current pain, they do not help long-term with strengthening, and mobilizing the foot

[@Boots2Bike]

I get bad shin splints from running. Is that from flat feet? I have really fat fleet , will orthotics help or should I stay away from it

[@runelitecoach]

Likely it’s from under conditioning. Just take it slow and let the adaptations happen. Likely a contributor is Landon on your heels. Do you know if you do? You can check the heels of your shoes and look to see if the back outside corner is worn down a lot.

[@Boots2Bike]

@@runelitecoach I really focus on landing mid foot now but still on the outside of my foot. I haven't been running too long so I'll keep that in mind. My current running shoes are also my work shoes ( healthcare worker) so I get 15-20k steps a day so the outside corner definitely shows wear and tear from the walking heel strike.

[@Tsinepanos]

Any orthotic friendly running shoes ?

[@runelitecoach]

Altra

[@Tsinepanos]

@@runelitecoach but zero drop is very tricky to handle

[@goatlinkcyclingchannel263]

Hello! Can I use Nike Zoom Air insoles for my marathon shoes? Thank you in advanced❤

[@runelitecoach]

Sure you can, just make sure you train them first to make sure there aren’t any issues. And this may sound silly, but some people miss it, be sure to take out the existing sock liner.

[@goatlinkcyclingchannel263]

@@runelitecoach thank you so much!❤

[@skyerj]

Everybody should be pronated .... that is an interesting insight but... I don't agree with that.

[@runelitecoach]

Everyone should pronate. Of course they should.