Running Shoes Nightmare - Need Advise on Insoles Pretty Please

This is my first post, i am a runners world virgin and am nearly having a nervous breakdown regarding running shoes! 

My story begins - Following having my second child just over a year ago i have decided to take running more seriously than ever. I love it and am able to run up to ten miles on longer runs and want to be running further all the time. I know i can do more but the only thing that holds me back at the moment is injurys, probably down to poor running shoes! I some times suffer with butt pain, shoulder pain but currently have a bad ankle and slightly sore arch on my right side. 

I have been running in a pair of new balance 834 lightweight performance shoe that are seven years old now. They have had it. I have found it hard to find anything that compares to the shoe and have been given conflicting advise constantly.

I went to a professional shop that sold me Minimilist shoes - i took them back as its not for me. I have been told i pronate on my right side so either a stability or neutral shoe is fine. I have tried many stability shoes and found them uncomforable and heavy (I feel a lump under my right foot). I basically wanted a shoe that is very lightweight and comfortable thats not too spongy. My old shoe is 245 grams.

After months i bought Adidas Supernova Glide 4 a neutral shoe. Ran round in the shop seemed okay. 

I then went for a run and my knees knocked, and the second time this happened again. It is driving me crazy and i find it hard to enjoy my run. I am totally gutted as they cost me £90 and can no way buy another pair.

So i have been thinking about buying a pair of insoles. I can get a pair of footbalance insoles moulded to my foot or i know you can buy arch support insoles on the internet. I have been told that this may help the problem marginally but i really a need stability shoes. I cant buy new shoes and i hear of people who have more problems with stability shoes???

I really dont know what to do to stop my knees knocking without buying new shoes. I even put some socks under my arches and ran on the treadmill and i think it made a slight difference.

Are insoles the answer and if so what should i go for?

Any help would be grately appreciated.image Help me run happy and better!!!


  • See a podiatrist for an assessment - they'll sort you out and tell you what you nee RE insoles.  Getting my orthotics has really helped me as I over pronate and can now use any neutral shoes with my orthotics.  My main shoe is the Saucony Kinvara which is a fairly lightweight shoe.


  • Hog-mouseHog-mouse ✭✭✭

    You can correct over pronation to an extent with exercise. If it is one side only then it maybe tight hip flexors. Simple exercise you can do to ease this.

    You also want to be looking at the way you are standing. I can only tell you that you would need to see a specialist or go to a really good yoga / pilates teacher who will help.

    A podiatrist is a good call, esp one for sports / running. I was told by running shop that I over pronate and need moderate shoes, ended up with extreme foot pain and unable to walk. Saw a podiatrist who informed me that I didn't over pronate,, nor did I heel strike and the cause of the foot pain was the trainers. I now wear neutral shoes. Saucony Kinvara for faster road work, the Fastwitch fot track and road races and New Balance 101 for off road. I also have a pair of Nike Free for pootling slow runs when I want some cushioning.

    The Nike Free might be a shoe that you want to look at. You can buy a pair of last years model for around £45 

    Unfortunately finding a pair of shoes that feels right can be a pain and very costly as you have found out. There is little evidence to suggest expensive shoes are any better than cheaper shoes.

  • Hog-mouseHog-mouse ✭✭✭

    Nike Lunar range offer dynamic support - ah... achilles heel have some on sale at the moment.

    just another shoe you might want to look at.

  • I have a new pair of Brooks GTS adrenaline and my shows for the last 5 yrs have been Ascis Nimbus.

    The inner sole that come with the GTS are fine but the inner sole of the nimbus are slighty thicker and feel nicer. Will it matter of I put the nimbus inner sole in the new Brooks? Will it matter re the design as I have come from neutral to support.

    I thank you
  • Have had problems with inside of my knee for some time and had been advised not to run until get it sorted.  Been to physiotherapist who after some time has prescribed me Orthaheel half insoles.  Does anyone have experience of them as I tried running and feet were sore.  Also any running shoes in particular that would suit?  Many thanks

  • You need to work your way into any orthotics etc.

    1 hour first day, 2 hours second day etc. takes a few weeks.
  • FrazerelliFrazerelli ✭✭✭
    Prepare for some serious biting the pillow pain breaking in orthotics. Takes a good few weeks and mine caused significant rubbing on the medial arches. The good news.... It does all settle down and the inserts plus slowly building the miles up and knowing my limits totally sorted my knee problem out. I got custom made ones but not entirely convinced they're any better than off the shelf versions. Good luck
  • FrazerelliFrazerelli ✭✭✭
    Edit - I take the provided inner sole out of my Nike triaxx and just use a flat rubber insole and my orthotics
  • Agree with Camilla, get a proper assessment before asking about orthotics. I have started pronating with my right foot due to a left shoulder injury, that causes my arm to occassionally throw across my body and throw me off balance.... you would be amazed at the way that everything fits together.

    Maybe try and visit a marathon expo. You can then get specialist fittings and advice from several different shoe companies, and try on loads of different shoes, and then come to a decision about what you like the feel of? Plus take advantage of event discounts, woohoo!

    You could also try looking for a universally posted shoe - these are what I am running in now. They are suitable for mild under and over pronators and neutral runners, because the support is on both the medial and lateral sides, not just on one. The theory is that they give some support, without causing problems with the other leg, and are specially designed for awkward runners like us!

  • 7 years !!! eek !!!!!

    On average a pair of running shoes should last around 550 milkes - i keep a regular note of miles on mine and change them if I fell they need it or not after that time.

    The best thing I ever done was get a video Gait analysys. At the time I had what is called piriformis syndrome basically a pain in the but travelling into the hamstring. At the time I was wearing Asics shoes. Had a gait analysis and after being videod in 6 different shoes it was narrowed down to 2 and I got the Mizuno Wave Inspire. The pain started to ease immediatly. I hasten to add the Inspire 7 version has had a bit of a slatting as being not good at all - but the Inspire 8 is back on track and a great shoe

    I understand what you are saying about the cost but quite simply getting the correct shoe is a must to protect your legs from the constant pounding. I would take the orthotics route as a last resort - these things can be very expensive and a visit to a proper podiatrist and the cost of orthotics would be far more than new shoes. Also you may not need them you simply havent got the right shoe

    I would get a gait analysys done - this is normally free if you buy the shoes at the same time. Theres a lot of good places that have really good guys that know there stuff and once you have told them your concerns am sure they could help  Finally if you have been told you pronate you do not need neutral shoes - this will make matters worsr. Stability is the way to go - the inspire is a stability shoes but fairly light



    I would get a gait analysys done



  • Sorry to correct but the wave inspire is a motion control shoe iirc.

    Best thing is go to a good local running shop and talk it all through with them. They should listen and advise accordingly - also they will know or have links with local specialists if they just can't sort it out via shoes.

    If they are good and what you buy doesn't work you should be able to take it back but they should want to offer the best advice as they will want repeat business...
  • The wave inspire is definately not a motion control shoe! It is as has previously been said a stability shoe, for neutral the mizuno wave rider is also worth looking at! I'm in newtons now but prior to that I was in rider then inspire, both great shoes <img src='' />

    I must admit I spent a fortune in running shops in the past and was never fitted with anything I was totally happy with and also found they had limited choice! Now I just buy cheap off the net and if I get any problems then the shoes go on eBay and I try again! I should probably add here that maybe I just have odd feet, I do know lots of people who have been very happy with their running shop shoes!

    It might be worth seeing a podiatrist, I have specialist orthotics and they have been a god send, however for me they have been a treatment rather than a cure and adjusting my running and strengthening exercises seem to have helped more <img src='' />

    Lightweight shoe wise it might be worth having a look at the saucony kinvara or mirage! I have tried the mirage but although light 220g roughly for size 5.5, it was too bulky and stiff for my liking, I like my shoes to fold in half!!!
  • Johhny Vie


    Inspire is a support shoes according to the Mizuno site

  • I always wonder why people buy expensive shoes when insoles can be put into any of your existing ones.

  • I had a slightly different issue to yourself, but I think it relates to your question.


    I have had 6 pairs of trainers since deciding to move on from my Asics GT 2160s. I was getting shin splints and felt that when I got tired they got worse. I tried a motion control in the Asics Kayano - It got worse.


    I then started to try out the whole minimalist thing, less support allowing my legs to strengthen themselves and ultimately get better naturally.

    I tried Newtons, Nike Frees, Brooks Pure Cadence, Brooks Pure Flow 2, Adidas Supernova Glide 5 as well as trying on every other trainer in various stores always the same pain in the end despite various levels of initial sucess.


    I was using moulded insoles from sweatshop in each shoe.

    At my wits end and in loads of pain after a 10 mile run in Nice, I spent £60 on a 45 minute appointment with a physio who after explaining the issue with my weak feet and how it puts pressure on my legs in the wrong places said I needed to build up the arch on my orthotics which he did by sticking some foam to the bottom of them.


    Having seen the evidence I decided to put some orthotics in instead. What a revelation!


    I can wear any trainer I like that will fit the orthotic. I wear them for work too in my work boots so I was kind of used to them. I was warned that the raised arch can give you blisters on your feet but I figured that far better than my other injuries. I didn't get any.


    After about 3 weeks with them I ran a half marathon with them in my Brooks Pure Cadence on Sunday and ran with no pain and a new PB by 11 minutes.

    If orthotics are what you need I'd definitely recommend trying the sports ones from boots. Expensive but about the third of new trainers and have fixed me almost completely.

    I'd recommend a professional oppinion though.

  • I've just bought another pair of Yoursole's "Soles" (DK response), I had some for my day to day trainers a few years ago as i had knee pain when trying to train for my first HM and was very happy.  I got some new ones, molded them in oven and have been testing them in my new Flyknit Lunar 1+ running shoes for the last 2 weeks (both with and without the soles in for LSR and shorter faster runs).

    Again, I'm very happy with them, objectively I have less ache in my feet after a long run and it's even possible I run slightly better/faster with them - I'll be leaving them in and getting a second pair for my other running shoes.

  • I bought a pair of sports insoles when you are running they do make a massive diffrence because unlike regular insoels they dont come loose and get annoying.

  • I spent a lot of money on different shoes trying to sort out foot and leg issues. It was finally pointed out to me that my two feet were doing two different things, and as such no single PAIR of shoes or PAIR of off-the-shelf insoles could possibly solve my problems, as each foot and leg required a different solution.

    Sounds like you may be the same, as you mentioned that you pronate on just one foot...

    I paid £220 for custom orthotic insoles and I have to say I noticed the difference immediately. And in my case they weren't troublesome or painful at all to break in. I wore them to walk about in for a week then started running in them. First week I did 50 miles, starting with a couple of short runs then building up through the week.

    If they solve my problem, which I'm hopeful they will, then I'll consider £220 cheap as I've spent over £300 on shoes which didn't sort me out! But you can ask to be referred to an NHS podiatrist and you can also get orthotics on the NHS. I just didn't want to wait...

  • Could anyone advise me where to go to buy insoles please I live near Blackburn, lancahsire. 

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