Don't take a step without insoles—why your foundation deserves some care
Whether you run 100 kilometers or just five, running puts a lot of strain on your body. Muscles, joints, shoes—these are the things that usually get attention after a run. But your gear takes a beating too—and there’s one detail that works with you with every step that’s often overlooked: the insole.
But it’s much more than just passive support. It absorbs shock, stabilizes the heel, and supports the foot—whether you’re going for an after-work run or tackling an ultra, where the same system has to perform for over 100,000 steps. Taking care of your insoles not only protects the material, but ultimately protects you as well.
Cut it once, but do it right
Before using a CURREX insole for the first time, you need to make sure it fits properly. To do this, simply remove the old insole, place it on top of the new one, and trace its outline—then use a pair of sharp scissors to cut evenly along the line. It’s better to cut a little too little than too much: you can always trim it down further, but you can’t bring the material back.
Remove dirt, preserve texture
To clean your insole, all you need is lukewarm water and a drop of mild soap—just wipe it down briefly, rinse it off, and you’re done. What happens next, however, is crucial: The insole should always be air-dried, away from direct sunlight or heat sources. Heat damages the foam structure and noticeably reduces its bounce. Washing machines and dryers are off-limits—your insole doesn’t need a cycle, just a little time.
When is enough enough?
You should replace your running shoes before they fall apart—because prevention is better than injury. The same goes for insoles. With regular care, a CURREX insole can last as long as the shoes themselves. The sign that it’s time for a replacement usually isn’t just visual—you can feel it too: when the cushioning becomes softer, the support starts to fade, or your stride just doesn’t feel the same as usual. Ultra-runners with high weekly mileage and hard surfaces often reach this point sooner—a good reason to consciously check in with them regularly.
If you own several pairs of shoes, you should also make sure to have a separate insole for each pair. If you move the same insole from one damp shoe to the next every day, you’re not giving it a chance to dry out—and you’re not giving yourself the best possible support.
The Five-Second Ritual That Makes All the Difference
Take off your shoes, remove the insoles, and lay them out side by side to air out—every single time. It’s the same principle as with the cool-down: If you take the end of one session seriously, you’re setting yourself up for the start of the next. Whether you’re jogging three kilometers or thirty, the insole isn’t just an accessory—it’s part of your foundation.
