Insoles, when to use them in running? -CMD Sport

As Enric Violan, a sports podiatrist, comments, “in any biomechanical treatment there are two main objectives. On the one hand, the prevention of injury and, on the other, its healing, when it has already occurred. Therefore, from the moment we help prevent and/or avoid the recurrence of an injury is when we can obtain greater performance in the race or during training. The insole is not an instrument to perform better, but rather it is the means for that muscle, ankle, knee, etc., to work better”.

When can it really be needed?

An insole directly affects the entire musculoskeletal system that begins at the big toe and extends through the ankle, knee, hip and back, until it reaches the last vertebra. In running, many of the problems that can appear are related precisely to these areas. Thus, suitable sports insoles can help correct and contribute to the recovery of any ailments that may arise. But, in addition, we repeat, they can prevent their appearance. In this sense, one of the most recognized manufacturers of sports insoles on the market, Noene, points out that "many times, the treatment is applied when the ailment has already occurred, and not in a prevention stage, in which the insoles can be a great ally.

Specific templates for each variant of running

When asked if there is a different template for asphalt running and trail running, the truth is that there are no big differences. As the sports podiatrist comments, “we would basically talk about very specific nuances. For example, we could improve or vary the template in terms of weight depending on whether we are in competition or training. In competition it can be lighter according to the lightness that the shoe itself has and when it comes to training, heavier”.

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The difference in staff does occur, however, in the field of athletics, specifically in sprinters who cover very short distances in a short time. “In these cases”, explains Enric, “the running technique is different, as is the shoe and, therefore, the insole will have to have specific characteristics. We are talking about a specific shoe that uses nails in its sole and with a much smaller capacity or interior space. In that sense, it would have to be adapted correctly.”

General characteristics of the template

Within the versatility that an insole can have in the field of asphalt or mountain running -obviously adapted to the real needs of the person- it is important that it has specific characteristics. “The fundamental thing”, argues Violan, “is that the foot fits well on the ground. It also has to be an insole that correctly controls pronation and supination movements, and has a cushioning part. An insole cannot assume all the cushioning because it is the shoe itself that must allow it. In terms of materials, there is a wide range of possibilities similar to those used in a shoe and that are already prepared to achieve correct perspiration of the foot”.

always use it

Some amateur runners only use the template when they go out to train or compete. As the sports podiatrist comments, “my recommendation is that it should always be used because the more time it takes, the more rested the muscles will be and the sooner the problem can be solved, in the event that there is some type of injury. It is also advisable to always carry it for prevention.

Regarding the useful life of a template, it is advisable to review its status after approximately a year or a year and a half. "After this time, it would be necessary to assess whether to change or not," says Violan.