How to Modify the Heel of Running Shoes

Running shoes are mass produced and not personalized. However, you can do things at home to create a custom shoe by modifying just the heel. Doing this can give you more comfort, stability and even traction. It's an affordable way help with an injury and make a shoe that can handle multiple surface types. This is something that almost any runner can accomplish in just minutes.

Things You'll Need

  • Heel lift
  • Hex head screws
  • Power drill
  • Drill bit
  • Flat-head screwdriver
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Instructions

    • 1

      Insert a heel lift into the shoes to raise the heel. The height will depend on the thickness of the chosen heel lift. Using heel lifts can reduce strain on your Achilles tendons and calves.

    • 2

      Create a minimal running style in normal running shoes. Remove the insoles from your running shoes. Reach inside the shoe and simply pull the insole out with your hand. This is a good option for runners who prefer a minimal running shoe with very little padding. Removing the insole lowers the heel and gives you more of a forefoot landing, which is closer to barefoot running and allows the foot to absorb more shock than a heel-to-toe strike.

    • 3

      Insert screws into the heel of your running shoe for better traction on snow and ice. Purchase short hex head screws that will not penetrate the sole of your shoes. Drill holes into the heels of the shoes with a power drill and drill bit. Do not drill all the way through the sole. Insert and tighten the hex head screws into the heel of the shoes with a flat-head screwdriver. Use approximately eight screws for the heel. Spread them evenly over the heel's surface. This can also be done for the entire sole of the shoes if desired.