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Do You Need Insoles?

This article first appeared on Women’s Running.

The insole market is multi-million dollar industry in the U.S., and with more options available than ever (from over-the-counter versions at your specialty running store to expensive custom orthotics), the two questions many runners ask themselves are: 1) What type of insoles are right for me and 2) Do I even need insoles at all?

What is an insole?

When you purchase running shoes, they come with a sock liner designed to enhance the comfort of that pair of shoes. Carson Caprara, the Brooks senior manager of global footwear product line management, explains, “The sock liner is the closest thing to the foot in a running shoe. Therefore, it is important to take into account the functionality of this component. Our goal is for the sock liner to enhance the overall comfort of our shoes. We mold most of our sock liners with a 3D shape that matches the natural contours of the bottom of the foot. This helps to reduce the negative space between the foot and the shoe, and cradles the heel and arch so they feel secure during the run.”

Insole myth: All insoles are designed to correct overpronation and “fix” the way you run to prevent running-related injury.

Fact: While some insoles intend to address pronation, the latest insoles designed upon current research, are built to enhance comfort, which according to the latest studies, is the key (and only proven) method for preventing running injuries! (This comes from legendary biomechanist Benno Nigg’s study from the University of Calgary.)

Who needs insoles?

Based on the latest science, anyone looking to enhance the comfort of their running shoes may want to consider trying a running-specific insole with a dynamic design to improve pressure distribution. This can range from someone dealing with an injury, to an elite athlete looking to gain a legal performance edge during workouts and races.

RELATED: Injury Prevention 101: The Role of Running Shoes and Orthotics

Who does not need insoles?

If you do not find the insoles you try to be more comfortable or comparable to your shoes with the original sock liner, then they may not be for you.

Look for: A running specific insole designed for the unique motion patterns of running (not all insoles sold to runners have this design in mind). Comfort is king (pain does NOT equal gain here). A zero mm drop is ideal so they will not interfere with your running shoe’s design.

Best bet: Visit your local specialty running retailer to try several options available and discuss how the varied designs will affect how your favorite running shoes perform.

A pro marathoner’s experience: Becky Wade, a 2:30 marathoner and Olympic hopeful, has experience wearing custom orthotics and over-the-counter insoles for running. Her focus for both ends of the insole spectrum has always been on comfort. “I don’t think that orthotics are necessary for everyone. I now wear the currexSole RUNPRO which creates a comfortable, supportive feel.”

Bottom line: The latest insole designs are lighter and more specific to running than ever! The most recent biomechanics research for running specific insoles performed at the University of Calgary and Cologne highlights that comfort is a key factor to consider when selecting an insole both for injury prevention and performance.

RELATED: Got Insoles? 15 Products to Protect Your Feet

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Morgan Gonzalez is a professional runner for Puma based in Mammoth Lakes, Calif. She has several years of experience selling and analyzing running footwear at specialty running retailers. You can read more about her adventures at Running Bums , and you can find her on Twitter and Instagram.

The post Do You Need Insoles? appeared first on Competitor.com.

With 100 Days Until Trials Marathon, Linden and Ritzenhein Buckle Down

Desiree Linden before the Boston Marathon earlier this year. Photo: Scott Draper

(c) 2015 Race Results Weekly, all rights reserved. Used with permission.

With just 100 days remaining until the U.S. Olympic Trials Marathon in Los Angeles, veterans Desiree Linden and Dathan Ritzenhein are beginning to buckle down. On a conference call hosted by USA Track & Field and LA Marathon LLC —the race’s local organizing committee—both Olympians explained that they are out for redemption at next year’s race, to be held on February 13.

“There’s something about the Olympic Marathon. The Olympic Marathon is what you think about when you think of the Olympics, the pinnacle of the early modern Olympics,” said Ritzenhein. “The excitement that goes into that just captivates you. I want to be a part of that.”

While both Linden and Ritzenhein qualified for the 2012 Olympic Games in London, their routes to the 30th Olympiad were tumultuous. Linden placed second at that year’s Olympic Trials Marathon, though subsequently battled injuries and showed up to the Olympic Marathon starting line plagued by a hip flexor problem. Linden dropped out before reaching five kilometers, visibly limping. Not being able to cross the finish line has stuck with her for the last three years.

For Ritzenhein, a fourth-place finish at the 2012 Olympic Trials Marathon in Houston was heartbreaking. Photos of Ritzenhein with head in hands at the finish line were crushing, a symbol of how tough and cut-throat the U.S. Trials system can be on an athlete. Returning to the track that June, he’d qualify for the Olympics in the 10,000 meters, ultimately finishing 13th in London.

Heading into next year’s Trials, both athletes will key off their past experiences to ensure a top-three finish and ticket to Rio de Janeiro.

“I think I’ve thought of that [moment] every day since. It’s kind of been the driving force behind every baby step forward,” said Linden. “Thinking in small increments and not trying to get back to what I was, but rebuilding trying to become an Olympian again.”

Speaking candidly with reporters, Linden said her Olympic experience could be seen with an asterisk of sorts. Though she was labeled an Olympian, inside she didn’t truly feel like she deserved that moniker.

“I look at this [2106] as it would be pretty much having my first Olympic experience and making my first Olympic team,” she said. “Quite frankly, it’s awesome to call myself an Olympian, but I don’t think I really lived up to the label the last time around. I’d like to replace that with a 2016 spot on the team and a spot on the line in Rio.”

After the Olympic experience, Linden said she hit the ‘reset’ button with coaches Keith and Kevin Hanson of the Hansons-Brooks Distance Project. Since then she’s placed fourth at the 2015 Boston Marathon (2:25:39), fifth at the 2014 TCS New York City Marathon (2:28:11), and ran 2:23:54 at the 2014 Boston Marathon (good for 10th place in a record-setting race). Her personal best still stands at 2:22:38, run at Boston in 2011.

“This to me is like starting over. I’ve been building up and trying to progress and become an Olympian,” she said. “You have that tiny taste for it but it’s not exactly what you wanted. It’s something that has motivated me… A little bit of it is justifying being on that [start] line, and that’s motivating in and of itself.”

For Ritzenhein, missing the 2012 Olympic Marathon team turned out to be a blessing in disguise. In hindsight, he recognizes that things turned out for the better by representing Team USA on the track. Because he did not race the Olympic Marathon, the Colorado alum was able to quickly recover and run to a personal best 2:07:47, ninth place at the 2012 Chicago Marathon.

“I think back a lot about 2012 as really starting out as one of the worst in my careers and ended as one of the best. I don’t know if I believe in fate or not, but I wouldn’t have run 2:07 in Chicago if I had made the team in the marathon,” Ritzenhein said, laughing softly at the thought.

With that said, Ritzenhein does not want history to repeat itself, and would rather qualify in the marathon this time around. At the age of 32 (turning 33 next month), he’s trying to represent the USA at his fourth Olympiad.

“Sometimes you just have to make the best of what position you’re in and what hand you’re dealt and learn from it,” he said, sounding like an experienced veteran. He ran the 2008 Olympic Marathon in Beijing, finishing as the top American in ninth (2:11:59). “That’s what I tried to do in 2012 and I hope to not have to repeat that again in 2016. But it’s really a blessing to be out racing and just to be part of it. To have an opportunity for me to possibly make a fourth team, there’s very few people who have done that so I look at it as I’m going to give it everything I have and that’s all I can ask for.”

Training at home in Michigan, Ritzenhein has adjusted his mileage, doing less volume and more quality work. He is trying to enjoy the process more now, not losing sight of the joys that running can bring to him and his family. He is contemplating a training stint in Florida or Colorado Springs before February’s race, but feels the urge to remain close to his family.

“It’s really renewed my spirit,” he said.

Both Linden and Ritzenhein spoke of the depth in American distance running now, and know it will not be an easy task to qualify for next year’s Olympic team. Though they are favorites, the pair cannot rest on their laurels out of fear of missing out on a golden opportunity.

“If three other guys make the team, I am not going to be hopefully as devastated as I was in 2012 where I felt like that was everything,” Ritzenhein said. “But I’m still going to give it everything I got and God willing it works out. But if it doesn’t, we will have a great team no matter what. I will focus on that and other things, but I don’t even like to think about that. I try not to dwell too much on 2012, but it’s hard not to in a year that was as up and down as it was.”

In 100 days, both Linden and Ritzenhein will toe the line in the City of Angels, a trip to Rio de Janeiro on the line. Eyeing their second and fourth Olympic teams, respectively, they are going to do whatever it takes to ensure a podium finish.

“I actually have nothing on my schedule from now until the Trials, so we are just going to be doing the unsexy work and hopefully we’ll have a sexy race day,” said Linden.

The post With 100 Days Until Trials Marathon, Linden and Ritzenhein Buckle Down appeared first on Competitor.com.

Bright Running Gear for Visible Nights

Photo: Nick Nacca

Before you head into the night, ensure you can see and be seen. Smart gear with high visibility colors, lights and reflectivity is essential for safety. Instead of bemoaning the dark, embrace it—the exhilaration, simplicity of your breath and footfalls, and how much faster you feel when it’s just you and the beam from your headlamp.

All photos by: Nick Nacca

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Nathan Sports Nebula Fire headlamp, $75

Multiple beams, hands-off functionality and an LED light that disperses 192 lumens for short- and long-range visibility make this headlamp a night runner’s dream.

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Puma Nightcat Reflective Jacket, $100

Reflective elements on chest, arms and back give you full-circle enhanced visibility during low-light hours, while breathable mesh panels keep you from overheating on mild evenings.

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Sugoi Zap Run Gloves, $45

Step up your glove game with wind-resistant, breathable fabric, a silicone grip on the index and middle fingers, and eye-catching reflective detailing.

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Amphipod Hydraform Flash HydroStrobe Thermal 12oz, $30

Not only does its red strobe keep you visible, the Flash has a zippered reflective pocket for stowing necessities and a thermal sleeve to keep liquids cool and hands cozy.

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Skechers GOrun Ride 4 Nite Owl, $95

These smooth trainers get a bright, bold jolt of fluorescent orange with a glow-in-the dark overlay for round-the-clock visibility.

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Night Runner 270° Shoe Lights, $60

Think of them as headlights for your feet. A winged design means you also have a rear facing red light on each foot. Each rechargeable 150-lumen light weighs slightly more than an energy gel and has a four- to eight-hour run time.

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ASICS Lite-Show Low-Cut Socks, $12

An ankle-wrapping band of reflective yarn is woven into the sock for on-the-move visibility.

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Nox Gear Tracer 360, $70

Every bit of this lightweight vest is designed for 360 degrees of maximum visibility. Shine like a star with LED vest straps, a reflective waist belt and battery pack with flashing lights.

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Pearl Izumi Fly Jacket in BioViz, $85

Pearl Izumi’s new BioViz line has a minimum visibility standard of 230 feet. Wind- and water-resistant, the Fly also has laser cut ventilation and internal fist mitts for warmth.

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New Balance Beacon capris, $120

Slim-fitting capris with a glow-in-the-dark graphic makes you stand out in the dark.

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Nite Ize Slaplit LED Slap Wrap, $12

An LED slap bracelet lets you light up your arm, leg, pack strap, race markers and more the simple way. The Slap Wrap burns for about 100 hours. This updated model has more streamlined stitching and a new battery tab to make changing them easier.

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Olympia EXO80 headlamp, $30

High-tech comes at a reasonable price in a secure fitting headlamp with 40 hours of battery-powered light, which you can turn off with a wave of your hand, and a rear red beam for safety.

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Helly Hansen Aspire Norviz, $100

These days, even a wardrobe staple like a zip-T can wow with its brilliance. The Aspire Norviz has an all-over reflective pattern for 360 degrees of reflectivity. Once the sun rises, you’re covered with UPF 30.

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Skins A400 Starlight Tights, $160

Graphics made with glass bead technology are reflective during the day and shine bright enough at night to look almost like lights. The wicking and breathable material helps keep you cool when it’s hot and warm on cold winter runs.

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Brooks Running Bolt Reflective Arm/Leg Band, $22

With the Bolt, a quick visibility boost is as easy as slapping a band with 360 degrees of reflectivity on your arm or leg.

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2015 Holiday Gear Guide: Women’s Lifestyle

$138

Throw this quilted, insulated yet lightweight jacket on after a run or to and from the gym. The drop tail gives some extra bum coverage.

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2015 Holiday Gear Guide: Men’s Lifestyle

$44

Running is cool when you wear it like this.

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2015 Holiday Gear Guide: Cross-Training Gear

$30

This pull-up bar requires no doorway installation—and allows more than 30 other body-weight exercises.

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2015 Holiday Gear Guide: Men’s Performance

$75

This soft, stretchy poly/spandex blend top is proof performance running gear doesn’t have to look bland or ridiculous.

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2015 Holiday Gear Guide: Wearable Tech

$80

Run essentials at a great price. Accurate GPS distance, pace, time, auto laps, and long battery life. Write those run stats down as it only stores your last run and has no uploading.

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2015 Holiday Gear Guide: Recovery

$39

Six strategically placed balls (which can be frozen) target different areas of the foot as your roll over it. Perfect for putting under your desk and using after a morning run.

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2015 Holiday Gear Guide: Trail Running Gear

$130

Copious amounts of storage and hydration capacity make this lightweight pack ideal for long, adventurous trail runs and races.

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