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5 Ways a Running Orthotic can Improve your Performance

Custom Running Orthotics are insoles that are specifically tailored to an individual and their needs. However, they are not made in isolation, but indeed in conjunction with your running footwear.

In terms of running performance there are 5 ways for how custom orthotics can improve one’s performance:

  • Alignment & Control
  • Comfort
  • Propulsion and Energy Return
  • Injury Prevention
  • Reduce Fatigue

Alignment & Control

If you have poor at the feet and ankles, as for those who overpronate, your feet and legs will not work properly to maximize efficiency during the gait cycle. Poor alignment will also affect the function of your big toe when it comes to the toe-off phase (Propulsion phase). Function generated through the big toe during the propulsion phase is vitally important for two reasons

  • Having good extension in the big toe joint means that triple extension can be optimised – meaning that as well as achieving adequate levels of toe extension we will maintain the ability to achieve good levels of knee and hip extension too
  • Without the ability to load correctly through the foot we lose the capacity to use the vitally important Windlass Mechanism of the foot – meaning the windlass mechanism plays a big part in enabling the dynamic change in the structure of your foot as you walk or run

Custom Orthotics can improve your alignment & control by improving big toe function to maximise efficiency.


If your feet have proper cushioning and even pressure distribution throughout the soles of your feet they will feel much more comfortable. If you have comfortable feet you can focus your energy on running form and technique rather than on your feet getting sore or tired.

Custom Orthotics are made with specific heel control and arch support that will improve shock absorption and create even pressure across the feet during periods where your feet and body will be in a fatigued state.

Propulsion/Energy Return

By setting up the feet as they should be, this will ensure that the plantar fascia, foot, achilles and calf can act as a rigid lever to enhance the energy return from the loading phase of gait. A custom orthotic will guide this process

Injury Prevention

Those who have poor foot mechanics, such as those who overpronate or locked into mild to moderate supination, may potentially experience and increase in potential of running related injury. 

Custom Orthotics can help support those poor foot mechanics. You don’t need to have an injury to have a custom orthotic.

Reduce Fatigue

You don’t have to run long distances to experience fatigue in either your foot or legs. You can experience fatigue at any distance and it will usually occur in the later half or near the end of your run. Fatigue will then affect your running form which creates compensation in the muscles and joints of your feet and legs.

Custom Orthotics will help maintain alignment and comfort throughout the run and in-turn help with running form and technique. This will greatly reduce the onset of fatigue and allow you to enjoy even the last few miles of you run and help give you that final push across the finish line.

Simple: Five ways how Custom Orthotics can improve running experience and performance. REMEMBER – Understand your own needs. If you are unsure what you need then have a comprehensive running gait & orthotic assessment which will give you all of the information you need.  Happy Running