By Andrew Lloyd

Published: Monday, 31 October 2022 at 12:00 am

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If you’re like us you’ve probably put plenty of thought into the specific trainers you’re wearing while you run for the optimal experience.

However, this can also be taken one step further by ensuring you have the right insoles placed inside your running shoe.

Providing an extra layer of support and comfort they should be able help with your day to day running, as well as assist you through some tricky injuries.

Should you wear insoles while running?

Why are insoles useful for running? It’s a fair question, so here’s what biomechanics specialist and Enertor founder Bente Rewse-Smith has to say about it: “It’s simple: prevention of injury, reducing shockwaves going up through your lower limbs and ensuring an enjoyable time when pursuing triathlon.

“The standard insoles you find in most running shoes tend to be EVA (ethyl vinyl acetate) or foam, which can bottom out quite quickly. The major manufacturers spend most of their money on the shoe soles and the uppers, and spend very little on the insoles. Pull out the insoles from your trainers and you will see.

“A premium insole will effectively upgrade the standard insole in running trainers that doesn’t really provide much protection. It is also possible to get bespoke insoles or orthotics. These are made specifically for your feet. Eighty per cent of people will only need a good quality insole, but if you have very particular needs then going down the bespoke root can ensure the perfect device for your particular biomechanical needs.”

Are there different types of running insoles?

“There are various different types of running insoles,” explains Rewse-Smith. “Some concentrate more on control and support, and tend to have a rigid shell in order to maximise support. Others concentrate more on shock absorption, possibly with a design to reduce the most common injuries.”

What makes a good running insole?

There are two key factors that make a good insole, says Rewse-Smith. “Firstly it’s the design and secondly the material. The design is important. Look out for features like a met dome (which helps to spread the load on your forefoot), a slight heel raise for Achilles problems and the correct arch support.

“For the material you need to pick one that has good shock absorbency properties to help protect against the ground forces. The best thing to do is take time to look for insoles that have specific studies backing their claims and people’s testimonials online to ensure you buy the insoles suitable for your needs. If you are testing insoles in a shop, try them in your trainers you use.”

Best running insoles to buy in 2022

In our list below we cover a broad collection of running insoles, including those that promise to spread the shock absorption to reduce knee pain, ones that have extra cushioning to keep your mind on the finish line and pairs that specialise in absorbing moisture to limit blisters. Choices have been made based on research and analysis of user reviews.

Enertor PX1 Running Insoles

The Enertor PX1 running insole have been designed to greatly reduce the shockwaves that travel through your legs when running. The brand says this is done by transmitting the impact horizontally through the insole rather than vertically. 

Enertor says it offers 89% more shock absorption per mm than standard insoles, while also being a claimed 40% lighter and 90% softer. The idea is that this should help avoid injuries caused by the constant impact with the ground.

The PX1 insoles also feature a cushioned arch support and an anatomical contour known as a ‘Met Pad’ to help spread the load of your weight on the forefoot. 

Fitting within a regular sized shoe, they also boast reduced muscle fatigue when worn, making them particularly worth considering for a training regimen that includes long runs.