VKTRY Insoles Review: Carbon Fibre Insoles for Triathletes and Runners
Karen Parnell
January 01, 2024
VKTRY Insoles Review: Carbon Fibre Insoles for Triathletes and Runners
Gold VK Carbon Fiber Performance Insoles - Run faster, Jump higher and Protect from injury
Price: €138.95, £120.00 or $149.99 with a 90-day money back guarantee
Website: vktrygear.com
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VKTRY Gold Carbon Insoles ideal for running, trail running and hiking.
Introduction
Carbon Fibre running shoes, or “super shoes” have proven in various studies to improve your performance by around 5%, but they are so expensive! Plus, when you wear them a lot training and racing you need to replace them so can work out even more expense. As we know when you find a shoe brand and style that works and fits well it’s best to stick with it so when you fall in love with your super shoes you are looking a big investment for the year.
As a triathlon coach and runner when I got asked to try carbon fibre insoles I jumped at the chance (excuse the pun!). The team at VKTRY have turned the concept of running with carbon fibre on its head and rather than purchasing carbon fibre running shoes that can run out quickly you buy carbon fibre insoles that you simply take from shoe to shoe.
All the benefits of carbon fibre for less expense.
In this review I try the Gold VK Carbon fibre performance insoles for running, hiking and walking in my standard running and trail running shoes. Read about how I got on and if they are worth the investment.
My VKTRY Carbon Insoles before I tried them out
VKTRY Background and Research
Matt Arciuolo is the inventor and founder of VKTRY Gear. He invented VKs while working as a Certified Pedorthist of the US Olympic Bobsled Team. Elite athletes at over 500 professional and college teams are now using VKs for both the energy return and injury prevention. They say no other insole brand has been scientifically tested and proven like VKTRY.
As a current MSc student, I love a good research study, so I took a look at the two sets of studies conducted on the VKTRY carbon fibre insoles, one study concentrated on performance and the other on injury protection.
The performance studies were conducted in 2015 in Lafayette College, Port St Lucie, Floride in 2016 (Barwis Methods), UConn 2017 (strength testing), Parisi Speed Schools 2017 and The Human Performance Laboratory at Southern Connecticut State University in 2017.
These tests were conducted with participants from all type of sports such as football, baseball, hockey, track, soccer etc. They covered various tests such as 40-yard sprinting, 3 cone drills, broad jump, vertical jump, and treadmill running speed.
The test results showed an improvement of between 2% and 9.3% for the athletes tested which is impressive.
“Performance and biomechanical data were measured during both vertical jump and sprint testing. The improvement in performance with the VKTRY Insole is statistically significant in all biomechanical variables tested.” Said Dr. Robert W. Gregory, PhD, Professor at Southern Connecticut State University, the Human Performance Lab after the study.
Read the VKTRY Athletic Performance Research Results
The injury prevention study was undertaken in 2019 by the Korey Stringer Institute (KSI) University of Connecticut with the results published in 2020. The results were:
- VKs improve alignment & stability during running. This reduces stress and load on the knee and can decrease the chance of, and help in recovery from, knee injuries (ACL, MCL, Meniscus tears, Bursitis, Tendinitis, Osteoarthritis, etc.)
- Improved biomechanics with VKs reduces the stress on the tibialis anterior tendon, which is responsible for dorsiflexion, resulting in decreased risk of shin splints, tibial stress syndrome, stress fractures, and anterior tibialis tendinitis.
- By better controlling ankle motion when applying downward force, VKs can reduce ankle injuries and increase protection against plantar fasciitis.
- VKs increase shock absorption (+10%) which reduces the pounding on the entire body and may help in recovery from all lower leg injuries.
“After an extensive 6-month research study by the Korey Stringer Institute at the University of Connecticut, it is clear that VKTRY Insoles improve lower body biomechanics, stability of the ankle and knee during running, and shock absorption during landing. These improvements can help safeguard athletes by providing injury protection." said Dr. Douglas Casa, PhD, ATC, Professor of Kinesiology, CEO of KSI after the study was published.
These studies gave me confidence that I would see some positive results with my running when I tried the VKTRY insoles. Also being a bit older than some of the athletes tested I am keen to avoid injuries as they tend to be more frequent as we get older and the insole could help me here.
Read the VKTRY Injury Protection Research Results
VKTRY Gold Insoles Overview
The insoles I was sent were the Gold insoles which are made from aerospace-grade carbon fibre and are customized for your sport, gender, age and weight. I choose ones that are specific for running.
The top cover has a customized thickness based on your sport and shoe type and fits all footwear.
They have full length, heel-to-toe carbon fibre and are not like standard foam or plastic insoles or those with small parts of carbon fibre.
The Gold insoles have an impressive list of features:
- Shock Absorption
At heel strike, the carbon fibre absorbs impact, reducing the joint load on the lower extremities.
- Support & Stability
At “ footflat ”, VKs provide improved support and stability. Torquing or twisting of the foot can lead to injury VKTRY Insoles help to reduce the chance of that happening.
- Energy Storage
When you prepare to push off the ground, you bend your foot and “load” the VKTRY Insole. Passive energy will soon turn to kinetic energy.
- Energy Return
Like a spring, the deflected VKTRY carbon fibre insole wants to return to its natural shape. As you push off, the VK returns the energy that you had stored, propelling you forward or upward with greater force.
The Ordering Process: Select the Right Insoles for your Sport
When ordering you need to make sure that the insoles meet the requirements for your body and sport type. You will need to provide your gender, sport type (there is a comprehensive range of sports to choose from), I chose running (distance), shoe size (this is in US sizing so you may need to convert from EU or UK sizing), your weight and age. This does seem like a lot of data to provide but it will ensure you have the correct top cover thickness, carbon fibre strength and size for your shoe.
Breaking In your Insoles
When you receive your inserts, you will get some breaking-in instructions. As with all inserts like these and orthotics you will need to let your feet and other areas of your bodies get use to your new foot position. You also need to adjust to the new feeling and forces of energy return on the bottom of your feet. You are advised to gradually increase your wear time of VKs by about 15-30 minutes every day.
For example:
Day 1: 30 minutes of light workout – walking, golf, weight training etc.
Day 2: 60 minutes of light workout or 30 minutes of rigorous training.
Day 3-4: 90 minutes of light workout or 60 minutes of rigorous training.
Day 5-6: 120 minutes of light workout or 90 minutes of rigorous training.
Day 7 and beyond: You should be good to go as hard as you want!
Individuals do respond differently. Some people can wear VKs right out of the box for a 2-hour run or intense training session. Others with more sensitive feet may need additional time beyond their recommended break-in period. If you feel discomfort after the breaking in period, you should contact their customer service team.
This breaking in period also applies to any super shoes with carbon embedded in the soles and they should not be kept for best as some people do. Body movement specialist Lawrence Van Lingen says “body tissue adapts slowly, and super shoes take two to three months to bed in”. He goes on to say that “he knew a triathlete that saved their super shoes to the week before Kona and suffered plantar fasciitis so had to withdraw from the race”.
So, whether you choose carbon fibre super shoes or carbon fibre insoles you need to break them in for the most benefit to your training and racing. Plus, it’s also advisable to not “save them for best” and use them in training as well as on race day.
Performance Benefits: My Experience
I followed the breaking in advice to the letter, so my review did some weeks to complete. On the first wear I initially found the insole to be very comfortable on my first walk. After just over half an hour my feet did feel a bit stiff around my transverse arch, so I replaced them with the normal insoles. After the second walk of an hour, they felt very comfortable.
Road Running
I tried the VKTRY insoles in my standard running shoes (361-FIERCE 2) with a stack height of 23.5 mm. On the morning of the test, I had a slight niggle in my right knee which I get from time to time so I warmed up well before the run. On the road the insole literally gave me a spring in my step from the start and my pace was slightly higher than normal. My knee pain subsided quickly, and I did feel the that extra bounce helped to avoid aggravating my knee throughout. My knee also felt good the day after which can also be a problem for me.
I found that my feet, ankles, knees, and quads felt less fatigued the day after my runs.
Testing the VKs running in my 361 degrees Fierce 2's with a 23.5mm stack height
Trail Running
For trail running I put the inserts in my ASICS Trabuco Max 2 trail running shoes with a stack height of 43mm. These shoes already have a lot of cushioning so it was interesting to see how the VKTRY insoles would perform.
I did feel a good amount of return in each stride but not as much as when road running. It could have been because the terrain was mountainous, so I was not travelling as fast or maybe the constantly changing terrain.
My feet did feel stable, and my knees felt good throughout. I do suffer from knee soreness so noticed that it was not a concern when wearing these insoles. For me when trail running with these insoles the main benefits were the feeling of stability and the “shock absorption” effect which has made my knees more comfortable.
Trail running in my ASICs Trabuco Max 2 with a stack height of 43mm with the VKTRY Carbon Insoles
Walking and Hiking
For walking and hiking I again used my ASICS Trabuco Max 2 trail running shoes and at these low speeds I did not notice much in the way of spring back. The insoles did how ever give me good arch support and at these low speeds I am sure they are more for injury prevention.
My feet, ankles and knees felt good throughout my walks and hikes and even on the longer walks I appeared to have less impact or stress on my knees.
The Benefits of VKTRY from the Research and Customer Feedback
Energy return for maximum athletic performance
You will experience faster sprint times, more explosive movement, and less injuries with VKTRY Performance Insoles. VKs provide a “spring-like” effect to improve shock absorption and reduce the load and stress on your body.
Whether walking, running, or jumping, your experience ground reaction forces (GRF). You will experience significantly less GRF with VKTRY Insoles (10%), especially when you are fatigued.
This indicates that VKs were able to absorb more shock and distribute the ground forces more evenly for the athlete.
Superior shock absorption, support & stability
VKs improve alignment to protect your knees from injuries. The knee is considered especially vulnerable in the lower extremity kinetic chain. VKs decreased frontal plane knee joint excursion (lateral movement) with test subjects. Less joint excursion equates to improved alignment during running and reduces abnormal knee joint load. Even a small variation in knee alignment can result in stress on the ligaments and degenerative damage to the knee.
VKs provide added stability and protection for the ankle joint, increase energy efficiency, and protect against shin splints. VKTRY Insoles allows you to decrease the degree of dorsiflexion (loading up) in order to perform the necessary work in plantar flexion (push-off). This allows the tibialis anterior tendon to work less thereby reducing the chances of shin splints, tibial stress syndrome and anterior compartment syndrome.
Proven protection: 41% less foot & toe injuries
VKs allow you to “load up” at the ankle les and yet generate more force. Essentially less risk, more reward. VKs reduce the risk of ankle injuries and increase protection against plantar fasciitis (currently 4 million cases per year in the U.S.). VKs reduced the degree of ankle plantarflexion necessary for running test subjects to exert a measured ground force.
VKs better control ankle eversion (rolling) resulting in improved joint stability reducing the risk of ankle injury. By decreasing ankle excursion (lateral movement), VKs keeps the bones & joints of the foot within the normally accepted range of motion resulting in reduced stress on the Plantar Fascia.
What does this mean for runners and triathletes?
The bottom line is that you will gain some advantages using VKTRY insoles in training and racing during the run leg of your triathlon. Here are the benefits:
- Faster Run Times
Many distance runners are able to achieve personal bests. The run leg of a triathlon is a crucial part of any race and doing well on this section could be the difference between getting on the podium or not. Any advancement that can shave 5% or more off your run times could be a good investment.
- Fresher Legs
Less impact and less wasted energy during your runs which could be crucial in a race after a hard swim and bike leg.
- Less Injuries
41% less foot injuries and 22% less lower leg injuries. Injuries are a bane of a lot of triathletes lives so anything that can help prevent foot and lower leg injuries should be music to your ears.
Conclusion
I was impressed with the performance of the VKTRY Gold Carbon Fibre Insoles and saw similar or better running improvements that I have seen with my Hoka Carbon X 3 running shoes. I used the inserts in both standard running shoes with a 23.5mm stack height and standard trail running shoes with a 43mm stack height to find out if they made any difference to road running, trail running, walking, and hiking.
I found that they made the most difference to my running pace at higher speeds on the road versus slower runs on the road and on the trails. This aligns with data from reports on Super Shoes with carbon plates sowing the most beneficial on sprints, higher speed sessions and tempo runs.
I felt on the hikes and walks that they added stability to my lower limb movements and hence I felt less impact on my joints and felt fresher after even the longest hikes. I also felt less fatigue in my quads, knees, and ankles the day after my runs.
The price of the insoles is less than the price of a pair of carbon Super Shoes that will run out with use. Carbon insoles will last longer, and you can take them from shoe to shoe so could be better value for money for you in the long run.
If you want to dip your toe into running with carbon fibre then the VKs are a good option plus they could help you avoid foot, ankle, and knee injuries.
Karen Parnell is a Level 3 British Triathlon and IRONMAN U Certified Coach, WOWSA Level 3 open water swimming coach, 80/20 Endurance Certified Coach and NASM Personal Trainer and Sports Technology Writer.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
Lina Volker, German Triathlete uses VTRY Insoles
"With VKTRY I can use the extra kick of explosiveness while staying injury free!"
VKTRY Carbon Fibre Insoles FAQ
Q1: Why are VKTRY Insoles good for running?
VKTRY Insoles are a game-changer for runners looking for faster times and less injuries. Crafted with a patented carbon fibre technology, VKs provide increased ground force and energy return, allowing runners to experience enhanced speed and endurance. The unmatched shock absorption and stabilizing properties of VKTRY Insoles also help reduce fatigue and prevent common running injuries such as shin splints, knee/ankle sprains, lower back pain, and plantar fasciitis, making them an indispensable choice for runners of all levels, from casual joggers to elite athletes.
Q2: Are VKTRY insoles comfortable for runners?
Yes, VKTRY Insoles are very comfortable. Although the base is made of carbon fibre, the top portion of the insole is made with a softer EVA foam that supports & cushions the foot. It's important to note that every pair needs to be broken in, which typically takes a few short days of light training. Instructions on the break-in process come inside the packaging with your order.
Q3: Do VKTRY insoles prevent common running injuries?
VKTRY insoles can help to prevent common running injuries by providing excellent stability to your feet, aiding sore Achilles tendons, bruised heels and foot conditions like plantar fasciitis. Moreover, they greatly soften the impact of each step, protecting and supporting your knees. This is why many VKTRY customers can increase the distance and frequency of their weekly runs.
Q4: Are VKTRY Insoles good for my feet?
VKTRY Insoles are clinically proven to help you protect & recover from many common foot & lower-leg injuries. They are totally safe for your feet and absorb more shock than a standard foam insole upon impact. Not only that, but they also support & stabilize the lower-body, which translates to better protection.
Q5: How do VKTRY Insoles work?
VKTRY Insoles are made with a full-length carbon fibre base plate, in which the flexibility (we call "Pro Level) comes personalized to your sport & weight. When you bend your foot to walk, run or jump, your foot is putting energy into the ground. A standard foam or plastic insole would disperse (and waste) that energy. VKTRY Insoles absorb that energy and then return back to you, similar to how a diving board or trampoline would. Athletes are proven to see greater explosiveness & ground force when wearing VKTRY, resulting in higher verticals and faster sprints.
Q6: What if VKTRY Insoles don't fit after ordering?
Every order comes with a 90-day money back guarantee. If there's any issues with the fitment, comfort or performance of your product, we will handle an exchange free of charge (customers outside of the USA must pay for postage). To get in contact, either chat with us by clicking on the question mark at the bottom right of the screen, call us by clicking on the phone at the top right of the screen, or email us at info@vktrygear.com.
Q7: What is a Super Shoe for running?
Super Shoes are a product of technological advances and adds a carbon fibre plate to the sole for added ground spring. This can be part of a thicker sole and high stack height. The running industry are always finding new ways to improve their products, making shoes lighter in weight, more breathable, and more responsive and carbon fibre and high stack heights are the latest advancements.
Q8: What is running shoe stack height?
Stack height is the term used to refer to the amount of shoe material between your foot and the ground. Stack heights can range from barefoot to maximal, and this measurement is often equated with the amount of “cushioning” that a shoe has. Running shoes with higher stack height have become more popular thanks to Hoka, New Balance, Nike and ASICS shoes.
Q9: Do Super Shoes work?
While super shoes have been shown to improve running economy and performance, they're not meant to be used for all training sessions. They demonstrate a higher return on running economy at faster speeds, they're best used for speed work vs. easy runs.
Q10: How much difference do super shoes make?
For faster runners the difference can be around 5%. The super shoes do less to boost slower runners, but still make a clear difference. It amounts to 0.9% to 1.6% depending on your pace. This amounts to approximately 3-minute improvement for a 3:30 runner and approximately 2.5 minutes for a 4:15 runner.
Q11: What is a Pedorthist?
A pedorthist is a professional who has specialized training to modify footwear and employ supportive devices to address conditions which affect the feet and lower limbs.
Q12: What are the arches in your foot?
The medial longitudinal arch, the lateral longitudinal arch, and the anterior transverse arch are the three
About Matt Arciuolo
Matt Arciuolo is the inventor and founder of VYTRY Gear. He invented VKs while working as a Certified Pedorthist of the US Olympic Bobsled Team. Elite athletes at over 500 pro and college teams are now using VKs for both the energy return and injury prevention. No other insole brand has been scientifically tested and proven like VKTRY. VKs have a higher value that most insoles – because of the aerospace grade carbon fibre versus simple foam or plastic. That’s why they strive for 100% customer satisfaction. They can help answer ay questions or concerns. info@VKTRY.com or 844-468-5879.
References
The Perfect Running Technique? | How To Master Run Posture! - YouTube
VKTRY Gold VK Shock-Absorbing Performance Orthotic Insoles – VKTRY Gear
VKTRY Performance results Board Meeting - March 3, 2020 (vktrygear.com)
VKTRY Injury Protection Research Results