Jogging and Running

Jogging gained enormous popularity in the 1970s as a great form of cardiovascular fitness. Since then running has become one of the most popular form of physical fitness around the world. Whether you run on an indoor track or outdoors, you can enjoy this activity year-round and fit it comfortably into your daily routine.

During jogging or running, the 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels that make up the foot all work together. That's why you need to condition your body, build up to a routine, and stretch your muscles, tendons, and ligaments before and after each run. Debilitating muscle strain or more serious injury can result when runners or joggers don't build up their routines and allow their bodies to strengthen over time.

The most common foot problems associated with jogging or running are blisters, corns, calluses, Athlete's Foot, shin splints, Achilles tendonitis, and plantar fasciitis. You can prevent many simple foot problems by using proper foot hygiene. Keep your feet powdered and dry. Wear clean socks every time you run. Make sure your shoes fit properly. Most importantly, let your body be your guide so that you don't overstrain your legs, ankles, and feet.

Jogging/Running Insole

Because of the force placed on your legs, ankles, and feet, jogging/running insole need to provide cushioning for shock absorption. Like walking insole, you need to select a pair designed for the shape of your foot and your natural foot structure or inclination.

There are three basic foot types:

• Pronators are people with relatively flat feet, caused by low arches, which generally leads to overpronation, or a gait in which the ankle rolls inward excessively. People with this foot type need insoles that offer support for mid-foot. These insoles offen require greater stablity but should avoid a lot cushion or highly curved toe.  A reinforced heel to maintain foot support and stability will be helpful as well.
• Supinators are people with high arches, which can lead to underpronation that places too much weight on the outsides of the feet. People with this foot type need stability insole designed for extra shock absorption. Look for insoles that are reinforced around the ankle and heel to stabilize the foot and extra cushioning under the ball of the foot.
• People with normal feet can wear any type of running insoles.

When you run, your foot rolls quickly from the heel to the toe, with your foot bending at the ball on each step. That's why it is important for running insole to have enough flexibility in just the right places. However, to help with shock absorption, you need a little more rigidity to support the middle of the foot. Make sure the heel is low, but slightly wider than a walking insoles to help absorb the initial shock when your heel strikes the ground.