Orthotics and Running: What the Latest Research Really Says

The Orthotics Buzz in the Running World

If you’ve laced up for a run recently, you’ve probably seen articles popping up everywhere—from SELF to Outside Run—about the role of orthotics in performance and injury prevention. The debate isn’t new, but the buzz is louder than ever. Are orthotics really the secret weapon for runners, or is it more hype than help?

As a podiatric surgeon on the Upper East Side of Manhattan, Dr. Krista Archer sees runners from weekend joggers to marathon competitors. Many arrive with questions about custom orthotics and whether they’re worth the investment. The short answer? It depends. Let’s unpack the science.

What Are Orthotics?

Orthotics are inserts designed to support or correct the alignment of your feet. They can be custom-made based on molds or scans of your feet, or over-the-counter with more generalized support. For runners, the idea is that better foot mechanics may reduce injury risk and improve stride efficiency.

But “support” isn’t one-size-fits-all. Two runners can wear the same shoe and experience very different results with orthotics. That’s where individualized evaluation comes into play.

Do Orthotics Improve Running Performance?

THE PERFORMANCE QUESTION
Research shows mixed results when it comes to orthotics and running speed or efficiency. Some studies suggest that orthotics can reduce energy expenditure in runners with specific biomechanical imbalances, while others find no significant performance benefit for the average runner.

For athletes who overpronate (roll the foot inward too much), orthotics may help by improving alignment and reducing wasted energy. But for a neutral runner with no history of foot pain, the performance boost is likely negligible.

The takeaway: orthotics aren’t magic speed boosters, but they can optimize mechanics for the right individual.

Can Orthotics Prevent Injury?

THE INJURY PREVENTION DEBATE
This is where orthotics often shine. A large body of research suggests that custom orthotics may help reduce stress injuries, especially in runners with recurring issues like shin splints, plantar fasciitis, or Achilles tendonitis.

By redistributing pressure and aligning the lower extremities, orthotics can decrease strain on vulnerable areas. That said, they don’t guarantee injury prevention. Strength training, proper footwear, and recovery remain just as important.

The Myths vs. The Facts

• Orthotics don’t “weaken” your feet. With proper fit and guidance, they can complement strengthening, not replace it.

• Orthotics aren’t only for older runners or people with chronic injuries. Younger athletes may benefit too, especially if biomechanics are working against them.

• Orthotics aren’t a cure-all. They’re one piece of the running health puzzle, not the entire solution.

Who Really Benefits From Orthotics?

THE IDEAL CANDIDATES
Runners with chronic or recurring foot and ankle pain are the strongest candidates for orthotics. Those with flat feet, high arches, or a history of overuse injuries often see the most benefit.

On the other hand, runners with no pain, good mechanics, and no history of injuries may not need them at all. For those individuals, the focus may be better spent on strength training, mobility, and proper footwear.

Dr. Archer’s Perspective

In Dr. Archer’s Manhattan practice, she tailors recommendations based on each runner’s needs, biomechanics, and goals. Sometimes, orthotics are a game-changer. Other times, simple footwear adjustments or targeted therapy make the biggest difference.

The key is a personalized approach. Orthotics shouldn’t be prescribed based on trends—they should be considered in the context of your unique feet, gait, and running goals.

Samurai Insoles: Smart Support for Runners

Not all orthotics need to be bulky or custom-made. Samurai Insoles, created by podiatrist Dr. Tom Lembo, were designed to bridge the gap between flimsy drugstore inserts and overly rigid custom orthotics. Each pair hides a supportive orthotic shell inside a cushioned insole, giving reliable arch support without the stiffness or bulk. They’re especially helpful for runners with flat feet or overpronation, offering just enough control to reduce strain while staying comfortable in everyday shoes.

Unlike most “one size fits all” insoles, Samurai Insoles come in thirteen true sizes for a precise fit that feels natural. Dr. Archer is proud to collaborate with Samurai Insoles, making them available to her patients and customers with an exclusive offer: use code DRARCHER at checkout for 20% off. SHOP NOW

The Bottom Line

Orthotics have their place in running. They aren’t a one-size-fits-all solution, but when used correctly, they can help reduce pain, improve comfort, and keep runners on the road. Whether or not you’ll benefit depends on your individual biomechanics and history.

If you’re considering orthotics—or if you’re dealing with persistent running injuries—Dr. Krista Archer offers thorough evaluations and personalized treatment plans from her office on the Upper East Side of Manhattan. Her goal is always the same: to keep you running strong, comfortably, and without unnecessary setbacks.

Ready to find out if orthotics could help your running? Request an appointment with Dr. Archer today and get a personalized plan built for your feet and your goals.