Running: insoles, knee and ankle sleeves and recovery tools

If you run, on road, trail or treadmill, the short answer is this: Sports Performance insoles in your running shoes, a knee or ankle sleeve only if you like the feel, and a massage stick or foot roller for the days between runs. This page shows how to choose and size each one, with links to our running guides for the detail. Walkers will find their options here too.

What running asks of your feet and legs

Running repeats the same movement thousands of times. Every stride lands, loads and pushes off, so small things add up over a week: your mileage, how fast you increase it, the surface and your shoes. Trails add uneven ground and climbs; a treadmill keeps the rhythm very constant. Walking asks the same of your feet, more gently and for longer.

That is why the basics matter more than any accessory: shoes that fit, a gradual build-up and rest days. Starting again after a break? Follow our 4-week back-to-running plan. For where insoles fit in, read insoles for running and padel and how to choose the right insole.

Insoles for running and walking shoes

For running we suggest Sports Performance insoles. At 4.5-5 mm they suit most road, trail and treadmill shoes once the factory insole is out. They have a microfiber top, a 2 mm anatomic TPU shell with arch and metatarsal support molded in, high-rebound EVA, deep-absorption pads at the heel and forefoot, and a deep heel cup.

For walking, Comfort Every Day insoles are softer: 5.5-6 mm, with a 3 mm deep-absorption core, made for roomy shoes and long walks. They add about half a shoe size, so take the factory insole out; they may not fit snug shoes. For those there is Slim Fit, at 3-3.5 mm. Not sure which model? Compare all three.

Fitting them, and the first two weeks

1. Choose your usual EU size. Between sizes, such as 42.5, choose the size below.
2. Take the factory insole out. Lay ours on it: the outlines should match, or ours should be slightly shorter at the toes.
3. Start with walks and easy runs. Then add time day by day, and save long runs and races for later.
4. Expect to notice them. Feeling the firm arch support at first is normal; pain is not. If something hurts, stop and check the size and fit.

More in breaking in firm insoles and insole size and fit. Our insole finder suggests a model in about 30 seconds.

Knee and ankle sleeves for runners

A compression sleeve is optional for running. Ours are knitted as one seamless tube with four-way stretch, so no side seams rub. They give even compression and a supported feel, and a covered knee is comfortable on cold mornings. They are sports accessories, not a treatment.

• Knee: the Knee Support Sleeve is our default for running: low profile, with latex-free TPU bands inside that help stop it sliding. The Gel Knee Support Sleeve adds a TPR gel ring around the kneecap, if you like a cushioned feel at the front. Compare them in gel or plain knee sleeve, and read what knee sleeves do and what they don’t.
• Ankle: the Ankle Support Sleeve goes on like a sock, is thin enough for running shoes and is chosen by shoe size. See ankle support for padel, running and soccer.

Wear a sleeve for the run and take it off afterwards. If a knee or ankle hurts during or after running, or the pain does not settle, cut back and see a healthcare professional.

Recovery between runs

Massage stick. The MuscleGlide wooden massage stick is 38.4 cm long and weighs 240 g, with nine gear-cut Schima wood rings on a steel axle. It fits a gym bag. Our massage-stick routine for runners takes 3 minutes before and 6 after. Compare tools in massage stick, gun or foam roller? and wooden roller or foam roller?.

Feet. After a run, sit down and roll your feet on the ReflexRoll wooden foot roller: 50 rollers in two channels, half smooth wood and half with textured TPR spikes, on a steady rubber base. Our 5-minute routine for tired feet shows how.

Optional. Some runners like an acupressure mat in the evening: the AcuNomad foldable acupressure mat folds in three for travel, and the AcuEarth acupressure set adds a pillow. Do not use a mat on broken or irritated skin, and check with a healthcare professional first if you are pregnant or have a circulatory or skin condition. Start with your first sessions.

Getting the size right

Measure with a soft tape, then check the chart.

Insoles: between sizes, choose the size below. Sleeves: between sizes, choose the larger. One finger should slide under the fabric; if you feel tingling or numbness, take it off and try the next size up. Our measuring guide shows where to place the tape. The MuscleGlide, ReflexRoll and mats need no size.

Running guides

Our guides carry the research and the detail.

• Starting to run again in January: a 4-week plan for feet and legs
  A gradual return, week by week.
• A massage-stick routine for runners: 3 minutes before, 6 after
  What to do around each run.
• Massage stick, massage gun or foam roller? What the research says
  Three recovery tools compared.
• Wooden roller or foam roller? What the research says
  Wood against foam.
• Ankle support for padel, running and soccer: what a sleeve does and doesn’t
  Choosing an ankle sleeve for running.
• Breaking in firm insoles: what’s normal in the first two weeks
  What you will feel at first.
• Insoles for running and padel: cushioning or support?
  What to look for in a running insole.
• Walking the Camino de Santiago: how to look after your feet
  Shoes and insoles for long walks.

See all of them in our running guides.

Frequently asked questions