Trim to Fit Orthotics, Heaven Sent Pain Relievers or Glorified Sock Liners?

By Seth Wold:

The blessings of being young.

After running throughout my high school and college years without orthotic support I was pretty confident that my musculoskeletal system was in great alignment. I had been fortunate enough to have very few injuries and my feet felt OK at the end of my workouts. Then I began working at the Salt Lake Running Company. I was trained by my fellow staff members on a variety of topics, including trim to fit orthotics, aka-inserts. I tried each one on, but I didn’t feel like I needed any of them to help my run, after all I had just won the first marathon I competed in.

The years catch up

After working at the running company, I was amazed how many of the customers absolutely loved their inserts and attributed their great health to the orthotics. I thought, "well I know the orthotics work for everyone who pronates, but I am a neutral runner. " Then my battle with IT Band syndrome heated up again. I was icing it, massaging it, stretching it (only after my muscles were warm) and strengthening it just as I had in high school and college. For a decade I thought that having an inflamed IT Band is just part of being a distance runner and that every once in a while it is bound to flare up and hurt horribly. But this time the IT Band just wasn’t healing quickly enough. I would have to stop and massage the IT Band on any run over 6 miles long and when I returned home I could hardly bend my knee without a pain shooting up my leg.

Simple Relief in "over the counter" orthotic inserts!

I got desperate. I tried a trim to fit Green Superfeet orthotic insert in my running shoes and a Powerstep Pinnacle orthotic insert in my work shoes. The Full Volume arch on the Powerstep felt best for my foot while walking/standing, while the Green Superfeet’s wide heel cup fit great on my foot while running. I decided to take the insert out on a 16 mile run, the longest run I had run in months of training. I didn’t hurt! I thought, "Well maybe I was just on top of it today, but after the run it is bound to kill." To my surprise, my knee post-run felt better than it did before the run. I continued with the icing, massage, and stretching routine, and my knee began to heal more quickly than it ever had in college. I learned that runners shouldn’t have terrible pain while running, huh imagine that. Suddenly I realized how much trim to fit orthotics/inserts benefit every runner, whether they pronate, supinate, or run with a neutral gate.

The economic no-brainer

Why "over the counter" trim to fit orthotics? The price of custom orthotics can range from $200-$1000+ while the trim to fit orthotic inserts range from $20-$45. Custom orthotics are great, but they wear out just like the trim to fit orthotics. Also the trim to fit orthotics carried at the Salt Lake Running Company are made with polypropylene semi-flexible plastic that gives proper support to the heel and ankle while allowing the foot and ankle to naturally absorb the shock caused by running.

Why doesn't every shoe have these kinds of orthotic inserts?

Why don’t my awesome running shoes already have an orthotic built in? The insole of the shoe, where the orthotic is placed, is a sock liner (Low density EVA cushion which is there to cover the seams and give a plush initial feel to the shoe during the try on process). If Saucony was to incorporate an orthotic insert into the midsole of the Progrid Ride, then only neutral people who like the Saucony Progrid Ride already and whose feet were shaped like the orthotic would like the shoe. Then Saucony would have to produce ten different versions of the Saucony Progrid Ride to fit their customer’s needs. This would be way too many shoes for us to carry, so they instead make great running shoes with removable sockliners so that each customer can choose the most comfortable, best fitting orthotics to place in their great running shoes.

Cushioned orthotic inserts

Are there any cushioned orthotics? Yes, the Montrail Enduro-Sole and Powerstep Pinnacle orthotics are both covered with a softer material which helps them feel softer underfoot. Althouth Superfeet, Downunders, and Powerstep Original feel more firm initially, they also offer great cushioning with high density EVA or similar materials. The best cushioning for running is actually built into each of our heels. The heel when properly fitted into an orthotic will be cupped causing the fat to remain under the heel bone during your runs. This offers the best cushioning and any of the trim to fit Orthotics at the Salt Lake Running Company will have this fit when properly matched up to each person.

Experiment of one

If you are, like I was, a skeptic on the benefits of "over the counter" orthotic inserts, I encourage you to give them a try for 30 days. You will then be able to say for yourself how the orthotics felt to you. If they work for you, then that will mean many years of far less injuries and happy running. So make sure to give them an initial try next time you're in for some new shoes. And don’t forget to enjoy Running.

AMEN SETH!!! I know lots of people who swear by the orthotic inserts, including me. Similar story. I ran for about 12 years with lower leg pain and constant low grade shin splints(that were sometimes not so low grade) before trying a pair of these. All my lower leg pain and shin splints went away quickly and has NEVER returned for the last 12-13 YEARS. Three cheers for orthotic inserts!

Deb out!

Top 5 Winter Running Tips by SLRC staff

After Reading the following Top 5 Winter Running Tips from most of our employees. Can you pick out what the #1 most common tip is?

Mike’s tips

1) When it is windy, start your run against the wind and have it to your back when you return

2) Stay hydrated

3) Wear Smartwool socks

4) Wear reflective gear (lights, vest, etc) Be seen!!!!

5) Realize you are ahead of most when you train in the winter.

Amanda’s Tips

1. Don't worry about your feet getting wet. If you have good socks they won't and if they do you won't notice. If you do notice, you should go faster.

2. Dress warmly throughout the day. If you are cold just doing the day to day stuff, you won't want to go run outside in the cold.

3. If your shoes are wet from the previous day's run open them up, pull the liner out a little and stuff some newspaper in there.

4. Remember to drink lots of water throughout the day.

5. Get some nice running underwear. It makes a big difference to be warm on your bum.

Brandon’s Tips

1 Running partner to complain with

2 Smart Wool socks

3 Sport Hill infuzion gloves

4 Sport Hill wind protection underwear

5 Pipeline trail-the snow is packed down and the scenery is pretty darn nice

Scott’s Tips

1. Continue to drink and eat gels. Even though it's cold outside, you still sweat. Also your body has to work harder in the winter to stay warm, so your energy demands are actually higher during a run, especially during long runs. I like to fill my water bottle up with warm water to start out with. Drinking ice cold water or frozen water isn't easy.

2. Yaktrax rock. Use them on packed snow for good traction or during a snow storms. Not great on pure ice, or hard surfaces though. Running with them is much easier than not in many situations, and it's safer.

3. Be aware that if you are running outside for the first time, it will be a shock to the system. The lungs may burn and your face will probably get cold. You will get used to it though, so stick with it. The best thing to do is to continue running outside as the seasons change and you will adapt much easier.

4. It's ok to run on a treadmill. I don't like to be outside if it's below 0 and would rather run inside. Incline the treadmill 1-2% to make up for the effort in comparision to the road. It's also a good idea to not run outside on red burn days.

5. Find safe roads to run on. Running on State Street during the winter is probably not a good idea. Back roads tend to be the best, much less traffic to deal with. I also like to run on the left side of the road into oncoming traffic, it's easier for drivers to see you. NEVER assume a driver see's you at intersections or at driveways, be overly cautious.

6. One more just for kicks. Run with a cell phone if you are running alone. Spraining an ankle or getting some other injury (heaven forbid getting hit by a car) can be deadly and you get stuck in the cold.

Travis's Tips:

1. It is mental not elemental. Yes it is cold, but life does not stop so why should your running. Kids still go to school. People still have to work. Shopping still gets done. We still go to parties and travel. We should still run.

2. Expect to start a little bit cold. You will heat up very quickly, but once you are hot it is very difficult to not overheat. Start cold and allow your body to warm itself.

3. Combine layers when possible. Clothing that combines layers is much more comfortable than using individual layers. A light base layer with one heavier top works better for me than multiple layers. Same for bottoms. A heavier pant is more comfortable for me than wearing a pair of tights covered by a light pant.

4. Good gloves make a big difference. It is handy to have a couple of different weights available so you can keep your hands the right temp on different days and in different conditions. If your hands get too hot, the rest of you is hot. If your hands get too cold, the rest of you feels cold.

5. Wool socks!!!! Even if your super breathable shoes get wet a good wool sock will help keep your feet comfortable even in the snow or rain. Waterproof shoes only make your feet more susceptible to over-sweating because the waterproof barrier keeps the sweat in just as much as it keeps the elements out. It also takes waterproof shoes much longer to dry after your run. If you do need to wear a waterproof shoe, once again wool socks are key for keeping your feet comfortable.

Rhielle’s Tips

1. On red burn days run at elevation (go to mountaintrails.org for a list of groomed trails in PC or go to Mountain Dell Golf Course) or go to the olympic oval. Although all gyms and indoor running tracks have filtered air, the Olympic Oval has to keep the air climate controlled and is therefore the Gold Standard. Additionally, most indoor tracks are 200 meters, and the oval is 440, fewer turns = fewer injuries.

2. Running in snow is harder, similar to running in sand, so go slower and run for time not distance. The stuff you are running on is uneven and moves when you put weight on it so your muscles fire twice for every step, once to stabilize and once to propel. You work twice as hard in the snow.

3. To stay upright in the snow, instead of on your bum, run like you don't have shoes on. When you heel strike, you land on the snow with a very small amount of surface area giving the runner very little stability. When you land on top of your foot, you have much more surface area, making you more stable. You can also stay in car tracks where the snow has been moved away a bit. Running on flat surfaces, not hills, will also make it easier.

4. Dressing to stay warm: 1. Use the VIP layering system. 2. No cotton. 3. Wear an extra layer over the core. 4. Buy Smartwool socks and baselayers- they retain heat even when they get wet so you can sweat and sweat and stay warm the whole time.

5. To dry your shoes out after a wet run, take the liner out and stuff the shoe with newspaper. The paper will draw the moisture out of the shoe.

6. Wear reflective gear. Most people don't know that the yellow is not reflective so it doesn't do you any good at night. It is only good to help you stand out during dusk and dawn. The silver, silky stuff is the reflect so wearing something that is a combination of both is very important.

Jesus’s Tips

5.- Plan ahead, we all are busy specially in this time of the year so make sure you make some time available for your run.

4.- Dedicate your run to somebody, whether is your mom, your wife or your dog is a great motivation tool, i use it specially in this weather.

3.- Don't overdress, my biggest mistake when i started to run in the winter was to bundle up to much, keep in mind that you will increase your body temperature by about 20 degrees, so if the temperature is in the 30's dress for 50's.

2.- Wear reflective gear, this time of the year when it gets dark by 5 o'clock you should always wear reflective gear when is dark, you never know when a distracted driver could cross your path.

1.-Base layer up! this is a must, it makes a world of difference to have the right base layer when you need it. My favorite are Smartwool and Craft.

Chris’ Tips

1. Smart Wool socks

2. Along with cold weather comes less day light, so I use my Black Diamond Sprinter head lamp a lot.

3. Vest

4. Sport Hill mens cold weather underwear

5. a fairly tight/tapered running pant or tight

Seth’s Tips

1) Afternoon trail runs. (You will see tons of wildlife, no one is up there and it is warmer)

2) Sporthill pants (Great wind resistance and super flexible.)

3) Amphipod Reflective Vest if running on the roads at all any time. (Holds your ID, Phone, Gel and keeps you from being hit.)

4) Trail shoes, Brooks Cascadia. (The snow is giving you plenty of cushion, the traction is what you need.)

5) Warm light weight gloves, Saucony ultimate Run Glove is my current favorite.

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