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     Insole Insight
Over-the-counter insoles can give you more miles of comfortable, injury-free running
         by: Dave Sellers

Let's face it. Relatively few of us have perfect strides. Instead, we have biomechanical flaws such as flat feet or high, rigid arches. Such deficiencies can lead to problems like overpronation (excessive inward rolling of the foot) or underpronation (insufficient movement due to an inflexible foot), both of which can cause overuse injuries.

Here's the good news. Replacing the insoles in your running shoes with over-the-counter, nonprescription insoles can prevent many injuries. "Similar to aligning the wheels of a car, these insoles can help correct biomechanical problems by offering needed support and cushioning, thus stabilizing the motion of your feet during each stride," says sports podiatrist Richard Braver, D.P.M., head of the Active Foot and Ankle Care Center in Englewood and Fair Lawn, N.J.

Warren Scott, M.D., a sports-medicine specialist in Santa Cruz, Calif., adds, "Insoles can help heal minor complaints, like sore spots and bruises, before they escalate into major problems that could last for weeks."

Essentially, over-the-counter insoles represent the "middle ground" between the flimsy insoles in most running shoes and the custom-fitted orthotics prescribed by a podiatrist. But insoles aren't a cure-all. "Insoles may help most runners, but if they don't alleviate your problem, it's time to consider custom orthotics," says Dr. Braver. This is particularly true if you're a severe overpronator who needs to reduce excessive foot motion.

Insole benefits.
Since in-shoe insoles aren't very effective, it makes sense to buy over-the-counter insoles. "Standard insoles that come with running shoes can lose what little cushioning they have after 50 miles," says Runner's World footwear editor Paul Carrozza, who sells insoles at his two running stores in Austin, Tex.

Another reason to upgrade your insoles, suggests Dr. Braver, is to improve the fit of your shoes. "Sometimes the shoes are a little too big," he says. "Inserting an insole can take up space and improve the shoe's fit. And a better-fitting shoe will help prevent blisters by reducing the friction and heat caused by excess foot movement."

Another insole benefit is a better-smelling shoe. The insoles that come with your running shoes absorb a lot of moisture, so shoes can start smelling pretty foul. Replacing an old insole with a fresh one can reduce that odor.

Insole types. Insoles fall into three basic groups: cushioning, support, or a combination of the two. Cushioning insoles provide increased shock absorption and are designed for runners with high-arched, rigid feet. Support insoles are generally for runners who have low arches and need added arch support to reduce overpronation.

Insole manufacturers use different materials and shapes to tailor the support and cushioning. For example, insoles with firm arch supports help relieve plantar fasciitis (and related heel spurs) by preventing the fascia (the muscular sheath on the bottom of your foot) from stretching too much. Insoles with deep heel pockets help maintain the fat pad on the bottom of your heel so it can absorb shock the way it's supposed to.

Insoles also vary in weight, cost and purpose. Sorting through all the different brands to find the one that fits your needs can be confusing. Here are some guidelines to point you in the right direction:

• Shop at a specialty running store, where you're likely to find knowledgeable staff who can answer insole questions.
• Remove your running shoes' insoles and try different pairs of new insoles while wearing your normal running socks. The entire system-shoes, socks and insoles-must work as a unit. A good insole in the wrong shoe won't work.
• Choose an insole that fills the shoe's foot bed without cramming your toes.
• After putting the insoles into your shoes, jog around the store. Make sure there are no pressure points or pinches, especially around your small toes.
• Trust your instincts. If the arch feels too high, it probably is.
• Give the insoles a chance. The injury-protection benefits can take time.