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Updated June 25, 2024: This article on the best insoles for running was updated with new product selections. We are currently testing additional top-rated and podiatrist approved insoles for various foot types and concerns to include in this expert-approved shopping guide.
Whether you train for marathons or log just few miles during the week, the best insoles for running are a well-worthy investment to protect your foot health. In fact, according to a 2023 randomized controlled trial published in the World Journal of Orthopedics, orthotic insoles significantly improve comfort for runners, which could lead to improved speed and even injury recovery rate. To select the best podiatrist-approved insoles for running, you’ll want to consider where you run, how far you run, and key considerations like your foot type and any existing foot concerns.
Due to the repetitive impact that occurs as you run, especially on hard terrain like asphalt and cement, runners face a higher risk of overuse foot conditions like stress fractures. “When runners have an existing flat foot or high arch malalignment, this creates further risk of pain and injury above the foot, including overuse issues at the ankle, knee, and even the lower back,” says podiatrist Nicholas Romansky, DPM, a board-certified diplomate of the American Board of Podiatric Surgery. Running insoles serve as an easy solution to combat these common foot problems.
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“Insoles are the part of a running shoe that is below and in direct contact with the bottom of the foot when a shoe is worn,” adds Dr. Romansky. Frequently called footbeds, these are often removable and can be replaced with over-the-counter (OTC) or custom insoles to provide structural support or cushion. Many of the best insoles not only help improve the fit of running sneakers but even help reduce foot fatigue, plantar fasciitis pain, and strain on the Achilles tendon.
“I recommend getting shoe inserts if your shoes bend easily in the middle, are uncomfortable, or lack proper arch support,” explains Dr. Miguel Cunha, DPM, a podiatric surgery specialist and founder of Gotham Footcare in Manhattan. “The general purpose of shoe inserts is to provide more cushioning, comfort, and support than what is offered by a shoe alone, and can help improve your performance when running and provide a more pleasant experience.”
So how do these slip-ins work? “Depending upon the specific materials and design shape, insoles can help promote improved structural alignment to flat feet or those with high arches to alleviate pain and decrease the risk of overuse injury,” says Kirk McCullough, MD, a sports medicine doctor who specializes in foot and ankle surgery.
The best types of running insoles feature gel or foam compounds and a deep heel cup to promote proper foot alignment. Since it can be hard to find the right pair, we’ve researched the best running insoles on the market and asked podiatrists for the running insoles they recommend to their patients. Below, find the best insoles to buy for smoother and safer runs.
Size range: 5.5 to 15 men’s; 4.5 to 15 women’s; 2.5 to 4 youth
Materials: Carbon fiber and polymer
Special features: EVOLyte® carbon fiber blended cap, thin lightweight foam
Much like “super shoes” or the best carbon-plate running shoes, these insoles maximize on energy efficiency. “These insoles are designed with a carbon fiber heel cap to provide stability and support with a deep cradling heel cup to maximize shock absorption,” says Dr. Cunha. They’re also especially beneficial for those with low arches, thanks to a specially designed orthotic footbed that also reduces risky impact on the knees and back.
What testers say: “I’ve tried three other Superfeet insoles and I must say that this is the best one yet. I have a medium arch and swapped the Run Support High Arch for the Run Support Low Arch in my Brooks running shoes. I liked the Run Support High Arch but they were slightly too thick with the cushioning in the shoe. But when I switched, the improvement was instantly noticeable. These insoles have a very low profile without compromising the support. Highly recommend if you have high volume feet or low profile shoes or cleats!”
Price upon publish date of this article: $59.99
Size range: 8 to 14 men’s; 6 to 10 women’s
Special features: Polygiene StayFresh technology
What testers say: “I bought seven different brands of insoles on Amazon. Many of them over $50. This is the cheapest one I purchased, and only because it had such high reviews. I don’t know how this is possible, but this one is the best. I have high arches. Many of the other insoles were OK, but they were too thick, and they made it so that my foot didn’t fit properly in my shoe. However, I tried them in a number of different shoes, including boots. I tested them all for miles of walking. I walk five or more miles a day.This one is the best one I’ve tried so far. I’m going to buy them for all my shoes.”
Price upon publish date of this article: $11.99
Size range: 6 to 14.4 men’s; 4 to 12.5 women’s
Materials: Cork and foam
Special features: BirkoZell foam wicks moisture, cork and EVA cushioning, Moleskin anti-slip bottom coating
What testers say: “In my honest opinion, this is the best insole you can buy. If you are looking for a memory foam cushy insole, this isn’t your ticket. But, if you are looking for a wicked supportive anatomically correct insole with excellent arch, heel, and toe support this is it! I have very painful plantar fasciitis in both feet, and after just two weeks in these puppies the pain in one foot is almost nonexistent, and the other lessened substantially and getting better every day. I am ordering a pair for all my shoes. Well worth the money. Probably the best off the shelf insoles you can get without shelling out for custom.”
Price upon publish date of this article: $69.95
Size range: 5.5 to 15 men’s; 5 to 12.5 women’s; 3 to 4 youth
Materials: Polyurethane, nylon, anti-microbial lining
Special features: Joint support
“The aligned joint is then able to handle proper pressure distribution from heel strike through the gait, adding more power behind your next step and reducing excess muscle fatigue,” he says. That’s what makes these insoles uniquely suited to both short-distance and long-distance running — they work to provide ankle support and help your body reach optimal alignment for increased performance, pressure distribution, energy transfer, and decreased fatigue. The Protalus T-100 Elite insoles work best in full-volume neutral running shoe models such as Asics running shoes, Hoka running shoes, New Balance running shoes, and most Nike running shoes, and they are durable, lasting up to a year for high-impact activities. To fit slimmer shoes, Protalus also offers other narrow models such as the T-75, that achieve the same result.
What testers say: “I ordered these Protalus T-100 inserts for my wife who needs extra subtalar joint support. According to her, these inserts are exactly as promised in the listing. She is using them exclusively in gym shoes. After several weeks of regular use, they have held up well (no unusual wear patterns, etc.). The size she ordered is accurate and fits both her sneakers and foot correctly. The inserts remain in place and do not slip or otherwise move around inside the sneaker. The patented design and materials are both supportive and comfortable for her. The only negative is the retail price is quite high. But otherwise, she certainly recommends the Protalus T-100.”
Price upon publish date of this article: $64.95
Size range: 5.5 to 15 men’s; 4.5 to 15 women’s; 2.5 to 4 youth
Special features: EVOLyte® carbon fiber cap, two layers of AeroSpring Rebound foam
What testers say: “I have been purchasing these inserts for about five years. They make a huge difference in comfort level of being on my feet for 12 hour shifts. I have very high arches which makes it difficult to find good fitting shoes that are comfortable. With the help of these, I can easily get through a work day and walk a few miles afterward without aching feet. I was so happy to have discovered them. Great inserts for an affordable price.”
Price upon publish date of this article: $54.99
Size range: 3 to 15 men’s; 5 to 12 women’s
Materials: Polypropylene, EVA foam, polyester mesh
Special features: Neutral arch support, breathable footbed
What testers say: “I would give this insert 10 stars if I could. I had plantar fasciitis surgery that removed 50% of my plantar fascia tendon and a very large bone spur. While that particular pain is gone, I have struggled with finding the right insert to provide my foot the correct amount of support, cushion, and pain relief. Prior to this using this insert, I could only manage to be on my feet for half the day before I started needing breaks and complete pain by the end of the day. When I walk somewhere with family, they are constantly walking ahead and then having to stop and wait for me to catch up. This insert has literally given me my life back. The minute I put it in my shoe and took a few steps I felt immediate pain relief. I just spent the entire day on my feet and by the end of the night, my foot was still pain-free! I can’t express enough how amazing my foot feels with these inserts. Quite possibly the best purchase I have ever made in my life.”
Price upon publish date of this article: $39.19
Size range: S to XXL (5.5 to 15) men’s; XS to L (4.5 to 12) women’s
Materials: EVA with hardened plastic
Special features: Motion control technology
These insoles are made with lightweight molded EVA, which is a foam commonly used in cushioned running shoes, plus a reinforced hardened plastic layer for even more stability. They’re also accepted by the American Podiatric Medical Association (APMA), which means podiatrists recommend them for promoting good foot health. They might require trimming the forefoot to fit your shoes, and they’re compatible with virtually any sneaker or shoe that can fit an insole.
What testers say: “I’ve been running half marathons for over 10 years and recently started having bad plantar fasciitis pain in my right foot. Started putting these insoles in my running shoes and I’m feeling like my old self again. Just to warn folks, the insoles made my knees and legs hurt the first week or so of wearing them, but the insoles are fabulous now after the initial break-in period.”
Price upon publish date of this article: $44.95
Size range: 3 to 14.5 men’s; 4.5 to 16 women’s
Special features: 3D dynamic arch technology, breathable Poron premium foam
What testers say: “Get these. There are much cheaper insole available. But these are durable and comfortable and take care of real problems I was having with instep pain. They helped correct problems I was having with landing on my feet squarely. They are that comfortable. I am 65 and training for my first half-marathon. I need to know that the shoes will not give me a problem. These insoles do just that. I had been plagued with shoes problems for years until a podiatrist recommended these. Put your money in these insoles — they are worth it.”
Price upon publish date of this article: $50
Size range: 7.5 to 15 men’s; 4.5 to 12 women’s
Materials: Cork
Special features: Mold to your feat after 10 hours of wear, no trimming required
What testers say: “I ordered these inserts to correct some overpronation in my left foot. I’ve rolled over many pairs of expensive shoes because I couldn’t wear an arch support because the pressure it creates on the arch of my foot irritates my neuropathy resulting in weeks, sometimes months of painful burning and parasthesias. Needless to say I was skeptical and ready to send them back before I even tried them. Well, much to my surprise, after trying them in a new pair of shoes I felt the pressure, but no neuropathic pain. I am stunned that my feet and legs are not burning like I was assuming they would. My pronation is corrected and my gait feel considerably better than it did before using Fulton inserts. I can’t say enough good things about these inserts which have opened up outdoor activities to me that I just assumed were gone. Thank you Fulton!!”
Price upon publish date of this article: $52
What to Consider When Shopping for Insoles for Running
- Foot type and concerns: To determine your foot type, look at the soles of a pair worn-in shoes, says Dr. Cunha. The wear patterns illustrate where you are accumulating pressure when you walk. Certain foot types are more prone to foot discomfort and foot-related injuries. “For instance, people with plantar fasciitis, Achilles tendonitis, shin splints, or inner knee pain tend to have flat feet and be pronators, which means your feet roll inward,” he says. People with flat feet who overpronate should look for arch support in a running insole. On the other hand (ahem, foot), “people who commonly sprain their ankles or have outer knee pain tend to be supinators because they have higher arches and roll outward,” Dr. Cunha says. Look to supination insoles that prioritize cushioning for extra shock absorption.
- Where you run: If you’re running on hard surfaces such as pavement, asphalt, or a treadmill, choose a running insole with extra shock absorption and springy cushioning. Running on grass is lower-impact and puts less stress on your feet, so if that’s your terrain of choice, you can get away with an insole with less cushion.
- Running distance: If you’re training for a marathon or tend to log lots of miles, you’ll need thicker and more padded insoles to withstand high impact, Dr. Cunha says. Most insoles will last you about 500 miles. Look for signs of wear and tear, such as tearing and cracks. If your insoles are compressed, they likely won’t offer the same cushion and support, so you’ll want to swap them out for more durable options after regular use.
- Your preferred running shoes: Most running shoes, if not all shoes, will feel more comfortable if you exercise or stand all day with insoles, as they provide additional cushioning, support, and shock absorption, according to Dr. Cunha. “Insoles help offload weight and pressure in most shoes and help address pre-existing foot conditions, such as heel spurs and heel pain, and general discomfort.” However, not all running shoes are roomy enough for inserts. Sneakers that are tight-fitting or low-profile and may not accommodate bulkier insoles (like work boot insoles) comfortably, and some shoes have design features that make inserting insoles difficult. If you love your cushioned running shoes, opt for thinner insoles, as thick slip-ins can constrict your foot mobility.
The Best Running Insoles for Different Foot Types and Foot Conditions
- Best running insoles for plantar fasciitis: Those with plantar fasciitis often overpronate, which means that their arch collapses and their feet roll inward when they walk. If you’re in this camp, Dr. Cunha recommends flexible insoles that are designed with an anatomical arch. Arch support that’s too rigid or high will cause more pain and pressure. Look for insoles with a deep heel cup, which will keep your feet aligned and minimize pronation.
- Best running insoles for flat feet: Similar to plantar fasciitis, people with flat feet experience arch collapse from overpronating, so insoles with an anatomical arch are best. “A supportive arch will help provide reinforcement and keep the arches of the foot from collapsing,” Dr. Cunha says.
- Best arch support insoles for running: High arches can cause excess amounts of weight to be placed on the ball and heel of the foot, resulting in foot pain while walking, running, or simply standing. Arch support insoles help relieve some of the pressure on the ball of your foot and helps to evenly distribute body weight across the foot.
- Best running insoles for overpronation: If your arches collapse and your feet roll inwards, or overpronate, look for insoles with ample arch support. People who overpronate are more likely to have flat feet or develop plantar fasciitis.
How to Fit Insoles in Running Shoes
Many insoles come in different shoe sizes, which are generally true to size. For easy insertion, simply select an insole that matches the specific size of your running or walking shoe. Pay attention to whether the running shoe brand runs true to size, too. If it’s not a perfect fit, you may need to trim the insole for a secure placement.
Universally sized insoles almost always require trimming, as your shoe will likely be smaller than the insole. A helpful trick to fit an insole into any shoe is to remove the original insole that came in the shoe, then use it as a template to cut your new running shoe insole to size. Make sure to always check the manufacturer’s instructions on how to trim insoles appropriately.
How Often to Replace Running Insoles
Similar to car tires, depending on the material and the frequency and intensity of use, insoles must be replaced, too. While some insoles require replacement every six to nine months, others can last even longer depending on the nature of their use, says Dr. McCullough. Pay attention to warning signs that it’s time for a swap, such as discoloration or logo fading, rips or cracks, a decrease in density that no longer resembles the original shape, and unpleasant odor due to regular sweat.
“An important insole type or shoe consideration that we share with our patients is the concept of ‘FITSS,’ which stands for Frequency, Intensity, Time, Surface, and Shoes,” Dr. Cunha explains. “Any negative alteration, imbalance, or stress in two or more of these parameters increases the risk of overuse and injury.” Regularly replacing running insoles is just as crucial as buying them to begin with. Once they no longer serve the utmost support and protect your foot from further problems, it’s time to get a new set.
How We Chose the Best Insoles for Running
For more than 75 years, Footwear News has been the shoe authority. Our coverage spans top industry news, retail trends, head-to-toe fashion, athletic and outdoor analysis, and more. Footwear News’ global network of editors has carefully curated all product selections featured using our expansive brand knowledge and thorough research to find quality, long-lasting items.
In order to curate our top list of the best running insoles for different activity levels and foot concerns, Footwear News Shop editors spoke to three top podiatrists and medical doctors. We took into consideration different foot types, common foot conditions, and running habits, as well as added features like sweat-wicking and odor reducing fabrications. We also asked our experts to share superlative insoles they recommend to their runner patients on a regular basis. Additionally, we researched countless styles from popular foot health brands, including Superfeet, Protalus, Dr. Scholl’s, Vionic, Superfeet, and more, and sifted through hundreds of customer reviews to compare and narrow down our selections. Learn more about us here.
Meet the Experts
Nicholas Romansky, DPM, is a board-certified diplomate of the American Board of Podiatric Surgery and a health consultant for the Major League Baseball Umpires Association. He also works as a team podiatrist for the U.S. Men’s and Women’s National and World Cup Soccer Teams and as a design consultant for a few shoe gear companies, including Protalus.
Miguel Cunha, DPM, is a Podiatric Surgery Specialist and founder of Gotham Footcare in Manhattan. Cunha has years of experience as a foot and ankle surgeon, treating issues ranging from minor ailments to full-on reconstructive procedures.
Kirk McCullough, MD, is a sports medicine doctor who specializes in foot and ankle surgery. He mostly works with patients with sports-related and overuse or degenerative conditions of the foot and ankle.
Meet the Authors
April Benshosan is a health journalist and editor who’s interviewed countless doctors and other medical professionals and tested many brands of running shoes throughout her career. She has congenital flat feet and knows the struggle of finding a quality pair of running insoles that offer good arch support without feeling invasive. She’s super dedicated to arming people with the information they need to make informed decisions about their health, and her work has been published in both print and digital outlets, including Women’s Health, SHAPE, VeryWell Fit, Health.com, LIVESTRONG.com, and more.
Olivia Cigliano is a Commerce Writer & Producer at Footwear News and WWD where she writes and edits shopping content on the best-rated footwear, TikTok style trends, and more. Olivia received her bachelor’s degree in journalism from Emerson College, and her byline can be found in publications including Elite Daily and CR Fashion Book. She updated this guide to the best insoles for running in June 2024 with new product recommendations and additional care tips.
