Original Publish Date: Jul. 13, 2023 | Updated on Jun. 5, 2025
As a runner, you know that every aspect of training is crucial to your performance. And no matter how insignificant this addition might seem, orthotics could be your secret weapon to running better and faster. Orthotics refer to inserts placed inside running footwear for extra comfort and stability.
In this guide, the Foot Specialists of Birmingham explain how to wear orthotic insoles in running shoes to enjoy their maximum benefits.
Check the Size of Your Orthotics
Ill-fitting orthotic insoles in running shoes can rub against your feet, increasing the risk of calluses and blisters. The wrong size also affects your stride length, balance, and overall running performance. Moreover, the incorrect size can cause supination (excessive outward rolling) or overpronation (excessive inward rolling), exposing you to stress fractures, shin splints, and other injuries.
Start by comparing the orthotic size with your running shoes. Next, replace your running shoes’ insoles with the orthotics and test how wearing them feels when you walk around. If you’re still unsure of your size, consult a podiatrist for a professional gait analysis. A professional gait analysis involves a podiatrist assessing your feet and walking style and providing suitable recommendations.
Get the Right Shoe
You need the right shoe to go with your orthotics. Here’s what you should look for:
Removable Insoles
You want to ensure there’s enough space to accommodate your orthotic insoles in running shoes.
Motion Control
Running shoes that support proper foot alignment will offer motion control.
Arch Support
In addition to a supportive midsole, the shoe’s design should match your feet’s natural arch.
Lightweight and Breathable Material
When your running shoes are lightweight and breathable, you will worry less about sweat and use less energy to lift your feet.
Technique Matters
Working on your technique allows you to experience the full corrective and supportive properties of wearing orthotic insoles in running shoes. The first benefit is preventing injuries.
Proper technique also conserves your energy to increase your speed and endurance. However, orthotics may not protect you from shin splints and stress fractures when you overstride, heel strike, or use too much lateral movement.
The following tips will help you when running with orthotics:
- Maintain short strides.
- Warm up and cool down.
- Stop when you feel pain.
- Don’t land on your toes—spread the impact across your midfoot.
- Take breaks.
The Right Way to Wear Orthotics in Running Shoes
- Select the correct pair of running shoes.
- Remove the insoles that come with your shoes
- Fit your orthotics into the running shoes.
- Adjust the laces, ensuring they’re neither loose nor tight, which may affect your stride.
- Walk or run short distances to confirm the fit.
- Allow your feet to adjust to the shoes, pacing yourself according to your body’s response.
- Care for orthotics by avoiding stepping on sharp objects, always drying them out when they get wet, and cleaning them regularly to remove debris.
Step Into the Exciting World of Orthotics
Your running experience will never be the same with orthotics. But before you lace up and hit the road, remember that it takes time to ease into orthotics. Although some discomfort is expected initially, visit an expert if the pain persists. Do you have any questions about wearing orthotics in running shoes? Contact us today to talk to a member of our knowledgeable podiatry team at the Foot Specialists of Birmingham.
