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!
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.
@tomasjohnson6958, I totally get what you are saying and those people did you wrong and dirty! SOME people do need insoles/orthotics/supportive shoes/cushion shoes, but some do not. It's all about looking at each individual person and not looking at everyone as exactly the same. We are all the same in some ways but different in other ways. However, I also want to point out from experience that it is not always and necessarily the fault of the person/associate that forces insoles/orthotics onto people. It has to do with BUSINESS and needing to sell products to help the company stay afloat.
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.
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.
Great video. I had been training for 6 months or so (including running a half marathon) in Neutral runners, decided to get some new shoes and the store suggested I overpronated and I was sold some in soles (about $50) to help with this. Since using these for around 120kms, I've found that I am getting a lot more pain in my ankle, sometimes causing me to stop my run altogether. I shall now test the shoes with the normal insoles that came with them and see if this is the route of my pain. Thank you.
i'm a barefoot runner. max distance for me was about eight miles. at that point, started getting posterior tibia tendinitis and metatarsalgia on the right. did an analysis of my run, and i'm rigid on the left, and pronated on the right, flat footed on both sides. for now, i'm cross training and giving my feet rest by cycling. i'm also trying custom molded insoles. if that doesn't work, then i'll try an orthodic.
I got podiatrist prescribed orthotics during Covid when I was walking a lot and getting bunions. They helped. Then I started playing pickleball. I asked the doctor if I should keep wearing the orthotics playing and he said yes. After playing I would always have a lot of heel and Achilles pain. I finally figured out it was the orthotics. Took them out and no pain. So you are right. Don’t use them unless you have an injury.
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.
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
I pronate and very commonly get medial arch blisters when shoes have a sidewall etc… I put some orthotics in my shoes I have about 120 miles in and felt like my knees were hurting for the first time ever after using them. This makes complete sense that my pronation is absorbing the shock. I didn’t get the blisters but wow is it not worth it.
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.
Run Elite, I thought plantar fasciitis happens usually by the plantar fascia pulling and stretching away from from the heel bone due to pronation/arch collapse and flexibility, which then leads to inflammation/swelling, which then leads to the pain.
Hi bro, I have bought new shoes recently a little bit tight from front. So I ran and now because of my nail, my bigger toe have that scaring type(I don't know what they say it, it's just because of tightness of the shoe from front). Now if I remove the insole of the shoe, I feel comfortable in the shoe. So my question is, Is It ok to run with shoes insoles off or I will get any other greater injury without those insoles? *I run on roads. And I had my ACL reconstructed 1.5 years ago.
It’s totally fine to take the insert out. The only thing that might happen is you might get a blister from rubbing on the stitches of the shoe. But probably not if you just wear a sock.
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
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.
@@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
Competitive swimmers can have some of the worst shin splints from hypertonic calves and weak anterior tibialis muscles. The fastest results to alleviate shin splints in them was anterior tibialis strengthening exercises you can do at home with a exercise band. It strengthens the front and lengthens the back of the calf. Zero shins splints, immediate results. TRY!
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
hi. i just ordered some currex runpro inserts. i bought them for walking and standing all day, not running. did i waste my money? i have no injuries but thought these would make things easier and more comfy. but i don't want to hurt my foot in the long run. i still have time to cancel my order. thanks for any help.
Great information! I started running about 2 months ago, Went to a running store to get sized and they recommended insoles right away. Withing 3 weeks I started having posterior tibialis tendinitis. Do you think it’s the insoles?
Well you didn’t have it before and did after so it likely didn’t help. You don’t need insoles u less dealing with an acute injury or a deformity that leads to injury
Hey Andrew, question for you. What could help with pain from sesamoiditis due to a bunion? The pain comes from pressure applied at the bottom big toe joint when stepping/running. (What I’m wondering about is a solution like maybe cutting out a circle in the insole like you said for pain under a different toe :)
Just got back into running from Tibial Tendon issue. Running in ASICS Gel Kayano 29 which Altras would you recommend? Foot feels best out of shoes thinking I need to work on getting in shoes with less cushion.
But your question was on shoes to revive an orthotic. When your orthotic is built, it’s built on a zero drop platform. So just put it in a neutral shoe and then you get the effect of the orthotic. Why would you want to alter the orthotic by putting it into a high drop shoe?
@runelitecoach My physiokinetik therapist told me that for my foot condition is better to stay away from 0 drop shoes because it gives unnecessary stress to the Achilles
Your actual foot is zero drop. It only stretches out your Achilles because you’ve spent a lifetime in a high drop shoe. The long-term solution is to get back to a natural position of your foot.
Unless it’s coupled with an injury, it’s not a problem. Some of the best runners who have ever lived prune a large amount, and most shoe salesman would tell them that they overpronate. Type into RUclips Haile Gebrselasie pronation. you’ll see that he is massively overrating, yet he’s not injured and en route to setting a world record in a marathon. You likely don’t need to correct it, it’s not a flaw.
@IsabelaDelaFuenteSalinas-t3h, I know you didn't ask me that question, but I just thought I'd put in my two cents anyway... I think it really is all about comfort and what works for you as an individual. Some people who overpronate do need more supportive shoes and/or orthotics or insoles just to be able to move well and not have footwear breakdown so quickly, which in turn can lead to injury not to mention need a new pair of shoes quickly while they are expensive.
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.
I don’t think you should wear insoles but here are the ones I use, but I also add more padding and modify them to fit my needs. So are you telling us no but you do
Run Elite, Where you said the transverse arch is, is wrong. The transverse arch actually goes across the foot right in of the heel bone. The arch you located in the video that you called the transverse arch is actually called the METATARSAL arch. There is also the medial and lateral arch. That totals FOUR arches, not three!
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.
@@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.
@Boots2Bike, Do you touch your heels first when you run? If so, that could be at least PART of the problem if not the problem 100%. In some way shape or form you need to land on your metatarsal heads when running, which can happen in different ways when it comes to making it happen. One way is the proper setup for you. Another one is just simply telling yourself to do it and then actually do it. The final one is doing both things. Side note = Take it slow when making the transition if you do need to make the transition. Making such a transition and doing it too much too soon can be and usually is dangerous due to the fact that it will work different muscles in the body that you may not be used to using much. I hope this helps!
@@Boots2Bike I don't see the connection between the two things. I guess you are thinking in a very unique way that I am just not understanding. Anyway, good luck to you.
![The Best Insoles & Orthotics? [Superfeet? Dr. Scholls? Powerstep?]](http://i.ytimg.com/vi/69COXNUmDuU/mqdefault.jpg)
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!
OMG This is amazing. YES! That's why I make these videos. Glad it helped. Consider sharing the video
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.
@tomasjohnson6958,
I totally get what you are saying and those people did you wrong and dirty!
SOME people do need insoles/orthotics/supportive shoes/cushion shoes, but some do not. It's all about looking at each individual person and not looking at everyone as exactly the same. We are all the same in some ways but different in other ways. However, I also want to point out from experience that it is not always and necessarily the fault of the person/associate that forces insoles/orthotics onto people. It has to do with BUSINESS and needing to sell products to help the company stay afloat.
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.
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.
Thanks Coach Andrew for imparting wisdom into us that’s useful
Welcome Will
Great video. I had been training for 6 months or so (including running a half marathon) in Neutral runners, decided to get some new shoes and the store suggested I overpronated and I was sold some in soles (about $50) to help with this. Since using these for around 120kms, I've found that I am getting a lot more pain in my ankle, sometimes causing me to stop my run altogether. I shall now test the shoes with the normal insoles that came with them and see if this is the route of my pain. Thank you.
i'm a barefoot runner. max distance for me was about eight miles. at that point, started getting posterior tibia tendinitis and metatarsalgia on the right. did an analysis of my run, and i'm rigid on the left, and pronated on the right, flat footed on both sides. for now, i'm cross training and giving my feet rest by cycling. i'm also trying custom molded insoles. if that doesn't work, then i'll try an orthodic.
I got podiatrist prescribed orthotics during Covid when I was walking a lot and getting bunions. They helped. Then I started playing pickleball. I asked the doctor if I should keep wearing the orthotics playing and he said yes. After playing I would always have a lot of heel and Achilles pain. I finally figured out it was the orthotics. Took them out and no pain. So you are right. Don’t use them unless you have an injury.
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.
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
Great video..im a runner and pronate and have flat feet..
Useful stuff thanks
Happy to help
I’m debating trying fluxfoot wear running shoes or Xero barefoot shoes
try 'em out!
I pronate and very commonly get medial arch blisters when shoes have a sidewall etc… I put some orthotics in my shoes I have about 120 miles in and felt like my knees were hurting for the first time ever after using them. This makes complete sense that my pronation is absorbing the shock. I didn’t get the blisters but wow is it not worth it.
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.
Run Elite,
I thought plantar fasciitis happens usually by the plantar fascia pulling and stretching away from from the heel bone due to pronation/arch collapse and flexibility, which then leads to inflammation/swelling, which then leads to the pain.
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!
Thanks. Yeah metatarsalgia can definitely benefit from a met pad
Hi bro, I have bought new shoes recently a little bit tight from front. So I ran and now because of my nail, my bigger toe have that scaring type(I don't know what they say it, it's just because of tightness of the shoe from front).
Now if I remove the insole of the shoe, I feel comfortable in the shoe.
So my question is, Is It ok to run with shoes insoles off or I will get any other greater injury without those insoles?
*I run on roads. And I had my ACL reconstructed 1.5 years ago.
It’s totally fine to take the insert out. The only thing that might happen is you might get a blister from rubbing on the stitches of the shoe. But probably not if you just wear a sock.
@@runelitecoach Alright brother! I'll try it...I wish I won't get any shock related problem because of hard surface..... Thanks for the reply.
What would you suggest for Achilles tendon pain, sole, no sole soft, ect? Thanks in advance
Offload the Achilles with a heel lift. Wear compression sleeve. Rest. Avoid uphill running. And eat raw plants. Lots of berries and dark greens
@@runelitecoach thanks, so wear the heel lifts while running?
Yes
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
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.
@@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
Competitive swimmers can have some of the worst shin splints from hypertonic calves and weak anterior tibialis muscles. The fastest results to alleviate shin splints in them was anterior tibialis strengthening exercises you can do at home with a exercise band. It strengthens the front and lengthens the back of the calf. Zero shins splints, immediate results. TRY!
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
campus memory tec foam vs bolt feet insole??? better?for running
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.
hi. i just ordered some currex runpro inserts. i bought them for walking and standing all day, not running. did i waste my money?
i have no injuries but thought these would make things easier and more comfy. but i don't want to hurt my foot in the long run.
i still have time to cancel my order. thanks for any help.
Great information! I started running about 2 months ago, Went to a running store to get sized and they recommended insoles right away. Withing 3 weeks I started having posterior tibialis tendinitis. Do you think it’s the insoles?
Well you didn’t have it before and did after so it likely didn’t help. You don’t need insoles u less dealing with an acute injury or a deformity that leads to injury
Now that altra have been bought out, do you still recommend or have you switched?
They were bought out twice while I worked for them. Still zero drop still foot shaped toe box. That hasn’t changed
@@runelitecoach have you tried their new escalente racer 2.0? I love the original and dread the "mandatory" upgrade. I heard mix review about it.
Hey Andrew, question for you. What could help with pain from sesamoiditis due to a bunion? The pain comes from pressure applied at the bottom big toe joint when stepping/running. (What I’m wondering about is a solution like maybe cutting out a circle in the insole like you said for pain under a different toe :)
Donut pad. Sesamoiditis is the easiest to get rid of
Just got back into running from Tibial Tendon issue. Running in ASICS Gel Kayano 29 which Altras would you recommend? Foot feels best out of shoes thinking I need to work on getting in shoes with less cushion.
With tibialis tendinitis, you actually can be in a slightly higher drop shoe temporarily. So I would go with the forward experience by Altra.
Thank You
Welcome
Any orthotic friendly running shoes ?
Altra
@@runelitecoach but zero drop is very tricky to handle
But your question was on shoes to revive an orthotic. When your orthotic is built, it’s built on a zero drop platform. So just put it in a neutral shoe and then you get the effect of the orthotic. Why would you want to alter the orthotic by putting it into a high drop shoe?
@runelitecoach My physiokinetik therapist told me that for my foot condition is better to stay away from 0 drop shoes because it gives unnecessary stress to the Achilles
Your actual foot is zero drop. It only stretches out your Achilles because you’ve spent a lifetime in a high drop shoe. The long-term solution is to get back to a natural position of your foot.
What if i severely overpronate, should i wear stability shoes or orthodics
Unless it’s coupled with an injury, it’s not a problem. Some of the best runners who have ever lived prune a large amount, and most shoe salesman would tell them that they overpronate. Type into RUclips Haile Gebrselasie pronation. you’ll see that he is massively overrating, yet he’s not injured and en route to setting a world record in a marathon. You likely don’t need to correct it, it’s not a flaw.
@IsabelaDelaFuenteSalinas-t3h,
I know you didn't ask me that question, but I just thought I'd put in my two cents anyway...
I think it really is all about comfort and what works for you as an individual. Some people who overpronate do need more supportive shoes and/or orthotics or insoles just to be able to move well and not have footwear breakdown so quickly, which in turn can lead to injury not to mention need a new pair of shoes quickly while they are expensive.
@@runelitecoach
"The best runners in the world" and EVERYDAY PEOPLE are not the same and can not/should not be put into the same box.
Agreed???????
Hello! Can I use Nike Zoom Air insoles for my marathon shoes? Thank you in advanced❤
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.
@@runelitecoach thank you so much!❤
I don’t think you should wear insoles but here are the ones I use, but I also add more padding and modify them to fit my needs. So are you telling us no but you do
Run Elite,
Where you said the transverse arch is, is wrong.
The transverse arch actually goes across the foot right in of the heel bone.
The arch you located in the video that you called the transverse arch is actually called the METATARSAL arch. There is also the medial and lateral arch.
That totals FOUR arches, not three!
Run Elite,
Have you ever heard of an insole brand called 'Currex'?
So what shoes are you wearing for walking and running
Altra, always. I love them. zero drop, foot shaped toe box. I've tried Topo as well recently and they're good, just not for me.
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
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.
@@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.
@Boots2Bike,
Do you touch your heels first when you run?
If so, that could be at least PART of the problem if not the problem 100%.
In some way shape or form you need to land on your metatarsal heads when running, which can happen in different ways when it comes to making it happen.
One way is the proper setup for you.
Another one is just simply telling yourself to do it and then actually do it.
The final one is doing both things.
Side note = Take it slow when making the transition if you do need to make the transition. Making such a transition and doing it too much too soon can be and usually is dangerous due to the fact that it will work different muscles in the body that you may not be used to using much. I hope this helps!
@ nope I don’t heel strike. I think it was more from calf strain
@@Boots2Bike
I don't see the connection between the two things. I guess you are thinking in a very unique way that I am just not understanding.
Anyway, good luck to you.
Everybody should be pronated .... that is an interesting insight but... I don't agree with that.
Everyone should pronate. Of course they should.