Do I Need Insoles for Running?

A runner slides a Currex insole into her shoe.

Whether you're a seasoned marathoner or just starting your running journey, taking care of your feet is crucial. Most runners know they need a well-fitting pair of running shoes and sweat-wicking running socks to keep their feet happy. But what about a pair of insoles? Yes, those mysterious hanging boxes at your local Fleet Feet just might be the secret ingredient for your best run yet.

Not only can insoles alleviate pain and discomfort, they can enhance the fit of your shoes and even maximize your stride efficiency. That’s right, insoles might just help you chase down a new PR. Currex makes a wide variety of running insoles to accommodate different foot shapes and sizes.

While not everyone will choose to run with an insole, here are four reasons why you may benefit from one.

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Insoles work with your running shoes

So you’ve found your perfect pair of shoes at Fleet Feet. What if we told you that your perfect fit could feel even better? Currex insoles are designed specifically to work with your shoes, thanks to their deep, decoupled heel cup.

This is done to mimic the decoupling on the lateral side of your running shoes, which is there to improve the shoe’s shock-absorbing ability. The decoupled heel limits the amount of impact traveling from your heel, where most runners land, to the rest of your foot.

Currex insoles are also made with a flexible forefoot that works with the flex grooves on the sole of your running shoes. This flexibility helps make toe-off transitions smooth and seamless.

An outfitter helps a woman into her shoes.

Insoles provide personalized arch support

Reach into your running shoe and you’ll find a thin liner where your foot sits. The purpose of this liner is to provide extra cushion in between your foot and the hard sole of the shoe. These liners are often lightweight, thin and lack any arch support. They’re as flat as possible so they can fit as many different foot shapes as possible. Replacing the liner with a Curex insole adds a layer of arch support that’s specific to your arch profile.

What’s an arch profile? Currex makes insoles with three different arch profiles—low, medium and high arches. If you’re not sure about your arch shape or size, visit a Fleet Feet location and get a 3D foot scan by one of our expert outfitters. Low-profile insoles are slightly more rigid, while high-profile insoles are the most flexible.

Think of the old saying, “opposites attract.” Runners with low arches tend to have more flexible feet, and will benefit from a rigid insole to provide guidance and support. Runners with high arches tend to have more rigid feet, and benefit from flexibility to allow their muscles to engage.

Not only does Currex make insoles based around your unique arch profile, but they factor in a runner’s weight to provide the correct level of support. Currex insoles are built with the notion that a person with a smaller size shoe, wearing a smaller size insole, likely weighs less than someone with a larger size. Each insole adjusts the firmness to account for the weight, or the load, of the runner. For example, a size XS insole will be less rigid than a XXL.

Insoles lower stress on your body

It’s no secret that running can be hard on your body. While a running routine can definitely improve your health, the constant impact from running puts stress on your joints and muscles. Currex insoles help alleviate that stress with their Dynamic Arch Technology, or D.A.T. for short.

This patented technology uses a flexible arch shape that guides your foot upon landings and then returns energy as you take off, improving shock absorption with every stride. This can help prevent injuries like plantar fasciitis and shin splints.

The arch support provided by Currex insoles can also help reduce the impact on your body by ensuring proper running mechanics. As mentioned before, runners with low arch profiles tend to have more flexible feet.

Flexible feet are more likely to overpronate, which is the excessive inward rolling of a runner’s foot. A Currex low-profile insole will cradle your arch and distribute pressure evenly across your foot, helping you maintain an efficient footstrike position.

A man holds up a Currex insole.

Insoles maximize your stride efficiency

Speaking of efficiency, did you know that Currex insoles can help you maximize your stride? Efficiency is the name of the game when it comes to distance running. Your running efficiency determines how much energy you expend in a single step. The higher your efficiency, the better your running performance. And who doesn’t love a shiny new PR?

If you’ve ever been coached on your running form, you know that any excessive and unnecessary movement is a waste of energy. For example, you don’t want to be flailing your arms about, but rather steadily swinging them up and down to move your body forward.

The same goes for your feet, too. If your foot is expending energy moving around inside your shoe, that’s a waste of energy that could be used to snag a top spot in your age group. Currex insoles stabilize your foot within the shoe, reducing excessive movement and helping you run your best.

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