The factory insole in a running shoe is usually a thin piece of foam that takes care of comfort, but not much more. An insole bought separately can give your foot support, hold the heel better or improve the fit of the shoe. Not everyone needs one, though. We explain when it is worth it, how to choose and how popular models differ.
When does an insole make sense?
- Your foot “rolls” inwards on landing, and you do not want to or cannot run in a stability shoe. An insole with a shaped heel can limit this movement without changing the whole shoe.
- The sole of your foot gets tired after a longer run or a whole day on your feet.
- Your heel slips in the shoe, even though the length is right. A deeper heel cup holds it better.
- You have a high arch and the flat factory insole gives it no support at all.
If running causes you pain that does not go away, start with a visit to a physiotherapist or podiatrist. A sports insole is not the same as a custom-made orthopaedic insole and will not replace a diagnosis.
Carbon insoles: what exactly are they?
The name confuses many people, because it brings to mind racing shoes with a carbon plate. These are two completely different things. The plate in a racing shoe is embedded in the foam along the whole length and helps with a fast toe-off. A carbon insole, for example the Superfeet Carbon, has a light, stiff element under the heel and arch that stabilises the foot while taking up almost no room in the shoe. It will not make you faster, but it works great in light, snug shoes for faster running, where a thicker insole would not fit.
Superfeet insoles we have at Azyl
All Superfeet models have a deep heel cup that positions the heel and stabilises the ankle, and a coating that limits the growth of bacteria. They differ in thickness and in the kind of shoe they fit.
- Superfeet Carbon: the lightest and thinnest, for racing shoes and fast trainers.
- Superfeet Black: a gentler shape and a light build, for shoes with little room inside.
- Superfeet Blue: versatile, for running and everyday use, with a medium profile.
- Superfeet Run Comfort (women's): more cushioning underfoot, for people with a medium or high arch who are looking for strong support and want their feet to tire less.
You will find all insoles in the Insoles category.
How to choose and fit an insole
- Choose the size according to the shoe you will use it in, not according to your foot size “by eye”.
- Remove the factory insole. The new one does not go on top of the old one, because it will get too tight.
- Compare the length with the factory insole. If the new one is longer, trim it at the front, tracing the shape of the old one.
- Get used to it gradually. For the first few days wear the insole on shorter runs or for everyday use, then extend the time. Your foot needs to get used to support it did not have before.
One insole for several pairs?
You can, if the shoes have a similar volume inside. When swapping, check that the insole lies flat and that the heel sits in the heel cup. In a shoe with less room, a thinner model such as the Carbon or Black will work better.
The easiest way is to choose an insole together with your shoes. Bring your current shoes to Azyl Biegacza at Gdyńska 4, and in the store we will check whether an insole will make a difference and which model will fit.