Wearing insoles in running shoes can help runners prevent foot pain and fatigue before an injury develops. The right insoles should absorb shock, support your arches, and cradle your heels. Some are made to support specific issues like plantar fasciitis (inflammation of the tissue that connects your heel bone to your toes) or high arches, so it’s important to shop for ones that suit your needs, gait, and running style.
To find the best insoles for running, we first consulted with experts, including a podiatric surgeon and two physical therapists, to learn about the key features to look for when shopping for high-quality options. Then, we spent over 800 hours testing 32 insoles for running, wearing them while walking, working out, and running, and in The Verywell Testing Lab, where we also sliced each option in half to get a better look at their support and materials. We evaluated each pair for its support, comfort, pain relief, breathability, and value to find the top options on the market.
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Foam footbed alleviates helps relieve knee, foot, and lower back pain
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Breathable, with great support for medium arches
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Soft, responsive cushioning
Key Specs
Sizes: Women’s 5-12, Men’s 6-15 | Arch Type: Neutral | Anti-Odor: Yes | Materials: Nylon, foam, polyester | Breathability: Good | Our Overall Rating: 5/5
Who They’re For
Best for neutral runners who need some extra cushioning and shock absorption in their running shoes, for comfort or pain relief.
Why We Love Them
After miles of test runs, Spenco’s PolySorb Cross Trainer Insoles are our top overall pick because they deliver targeted support and relief at a mid-range price. These have impressive support and shock absorption, with a foam footbed that helped relieve pain in our knees, arches, heels, and lower back during our test runs. We also love how soft and responsive the cushioning is, providing comfortable transitions between each stride. Plus, we’ve found that they alleviate the pressure that can come with longer runs.
While these insoles come in a fairly wide range of sizes, we found that they’re also easy to trim for a more precise fit. The four-way stretch fabric is very breathable, keeping our feet dry and preventing blisters as we ran. We were pleasantly surprised to see that these insoles cost about half of what some of our other favorites do, making them an excellent value for the money.
Potential Flaws
- These insoles are designed for runners with neutral, medium arches and aren’t ideal for those with flat feet or high arches.
Most Valuable Insight
“These insoles feel high quality to me, for what I personally believe is a low price for such great ones. They have aided in a lot of the pain I’ve been having in the lower half of my body. These are perfect for both someone who wants some extra cushion and someone who has legitimate lower body pain and issues.” —Mollie P., Verywell Fit product tester
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Responsive cushioning with bouncy feel
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Breathable and lightweight
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Help combat overpronation
Key Specs
Sizes: Women’s 6-14, Men’s 5-13 | Arch Type: Low, neutral, high | Anti-Odor: No | Materials: Foam | Breathability: Good | Our Overall Rating: 5/5
Who They’re For
Best for runners with flat feet who need excellent arch support and stability.
Why We Love Them
For runners with flat feet, we love Redi-Thotics’ Flex Orthotic Insoles. During runs, walks, and gym workouts, they provide strong arch support, keeping our flat feet comfortable and stable. The soft cushioning is incredibly responsive, providing a bouncy feel that instantly upgraded our well-loved sneakers.
These insoles are also effective at combating overpronation—our tester, whose ankles tend to roll inward, noticed that they gently aligned her feet and kept them in place. We even noticed that they helped improve our posture while walking or working out. Lightweight and breathable, these insoles also cut down on sweat.
Potential Flaws
- Although these insoles are one of the priciest on this list, we think their stellar support and hefty cushioning are well worth the additional investment.
- The insoles’ rigid support may take some time for flat feet to get used to. However, during testing, once we completed a few trial wears, we were surprised by how comfortable these felt.
Most Valuable Insight
“I could really feel the bounciness of the insoles—they gave me that ‘walking on air’ feeling. They molded to my feet and held my arches and ankles in place.” —Talya P., Verywell Fit product tester
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Low profile, yet supportive
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Helps relieve knee, ankle, and shin pain
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Wide range of sizes
Key Specs
Sizes: Women’s 6-14, Men’s 4-16.5 | Arch Type: Low, neutral, high | Anti-Odor: No | Materials: Foam | Breathability: Minimal | Our Overall Rating: 4/5
Who They’re For
Best for runners who overpronate, have a history of plantar fasciitis or other foot pain, and need reliable arch support.
Why We Love Them
WalkHero’s Comfort and Support Plantar Fasciitis Insoles are our top pick for staving off the pain and stiffness of plantar fasciitis. During test walks and runs, the insoles’ rigid arch support kept our feet comfortable and pain-free. Additionally, they made a huge difference in preventing knee, ankle, and shin pain that we often feel during and after long-distance walks or being on our feet for extended periods.
Thin and low-profile, these insoles easily fit in our sneakers. We found that they made our flat, unsupportive shoes comfortable to wear, even for hours at a time. We also love that they come in a wide range of size options, so it’s easy to get the right fit.
Potential Flaws
- We wish these insoles were more breathable. The thick rubber layers tend to trap moisture rather than wick it away.
Most Valuable Insight
“These insoles provide comfort and allow me to utilize shoes that I haven’t been reaching for because of their lack of support.” —Michelle G., Verywell Fit product tester
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Deep heel cups help keep the feet aligned
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Excellent support that cradles the arches
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Help relieve heel, calf, and lower back pain
Key Specs
Sizes: Women’s 5.5-15.5, Men’s 4.5-14.5 | Arch Type: High | Anti-Odor: No | Materials: Polyester, foam, thermoplastic polyurethane | Breathability: Minimal | Our Overall Rating: 4.8/5
Who They’re For
Best for runners with high arches who need insoles with stiff arch support to help prevent plantar fasciitis and other foot pain.
Why We Love Them
If your high arches often ache after wearing flat shoes, we recommend trying EasyFeet’s Plantar Fasciitis Arch Support Insoles. The insoles’ stiff arch support allowed us to be on our feet for long periods of time pain-free. When we tested them in running shoes, they cradled our arches and relieved the calf pain we often feel during long-distance runs.
We love the deep heel cup, which helps keep our feet aligned and relieves heel pain and discomfort in our lower back. Even when we wore them in very flat and unsupportive shoes, we didn’t feel any pain after all-day wear. We were also relieved that they helped prevent numbness in our toes.
Potential Flaws
- Although the top layer wicks away moisture well, we wish these insoles were a little more breathable for longer runs in hot weather.
Most Valuable Insight
“These insoles made my shoes more comfortable. I have high arches, and they cradle them so well. It doesn’t matter which kind of shoe I’m wearing, they make my feet feel amazing.” —Jenni M., Verywell Fit product tester
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Key Specs
Sizes: Men’s 4-15.5, Women’s 5-12.5 | Arch Type: Low | Anti-Odor: No | Materials: Nylon | Breathability: Moderate | Our Overall Rating: 4.9/5
Who They’re For
Best for runners who are prone to shin splints and need insoles with excellent shock absorption.
Why We Love Them
Spenco’s RX Comfort Insole is our top pick for runners with shin splints because its soft cushioning and superior shock absorption work together to prevent lower leg pain. We noticed right away how well these insoles protected our joints from the impact of running on hard surfaces. We regularly experience shin pain while running and found that they cut our usual discomfort in half—a marked improvement.
We were also impressed with the insoles’ low-profile design and responsiveness, with springy padding that helps us run further and longer. These insoles have received the American Podiatric Medical Association’s (APMA) Seal of Acceptance, meaning a panel of podiatrists has determined that they help support foot health. We also love their budget-friendly price.
Potential Flaws
- These insoles are fairly flat, so they may not have enough arch support for some runners.
- We wish they wicked moisture a bit better to keep our feet dry.
Most Valuable Insight
“When using these insoles, I notice that pain decreases as the impact on landing isn’t as forceful. I feel a significant improvement, and even my posture improved.” —Mike N., Verywell Fit product tester
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Help relieve pressure
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Durable, round heel cups support ankles
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Lightweight, low-profile design
Key Specs
Sizes: Men’s 2.5-15, Women’s 4.5-14 | Arch Type: Low | Anti-Odor: Yes | Materials: Carbon fiber, foam | Breathability: Moderate | Our Overall Rating: 4.6/5
Who They’re For
Best for runners who need extra stability to help prevent foot, ankle, and knee pain.
Why We Love Them
With a durable, round heel cup that supports your ankles while still making it easy to pivot on a dime, Superfeet’s Run Support Shoe Inserts are our favorite for runners who need additional stability. The structure underneath the heel cradles our feet, bracing our ankles in a way that sets them apart from other pairs we’ve tested. We also noticed that wearing these insoles helps us stay on our feet longer, with noticeable pain reduction in our ankles and hips.
Lightweight and low-profile, these insoles have a thin layer of foam that’s surprisingly soft underfoot. And we love that they help alleviate pressure, which can reduce irritation and blisters over time. Plus, the materials feel very high-quality and durable, making them a good value for the money.
Potential Flaws
- Although these insoles are pricier than some of our other top picks, their sturdy construction means they’ll last a while, so you won’t need to replace them often.
Most Valuable Insight
“These insoles feature a very rounded heel cup that really cradles and supports the heel and upper ankle. They’re able to really give my old boring sneakers new life.” —David Jean L., Verywell Fit product tester
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Key Specs
Sizes: Women’s 5-12, Men’s 8-14 | Arch Type: Low, neutral, high | Anti-Odor: Yes | Materials: Cork, cotton, foam | Breathability: Good | Our Overall Rating: 5/5
Who They’re For
Best for runners who need good support and shock absorption for running long distances.
Why We Love Them
Trying to run longer distances? We recommend slipping a pair of Fulton’s Athletic Insoles into your sneakers. During testing, we found that these durable cork and foam insoles mold to the shape of the feet for customized fit and support. We love that this feature makes them perfect for runners with all arch types, whether high, low, or neutral.
The exceptional support also helped us avoid the typical heel, calf, and back pain that we feel after wearing flat sneakers for long periods. After wearing them for over seven hours, our lower body felt great—no ice bath or pain relievers were needed. We also noticed that they’re very breathable, keeping feet dry and blister-free as we worked our way up to longer distances.
Also available in men’s sizes at Amazon and Nordstrom.
Potential Flaws
- We love that these insoles conform to your foot shape, but we noticed that it takes a few wears (up to 10 hours, according to the brand) before they soften and take shape.
- The multi-layered design makes these insoles difficult to trim for fitting inside narrower sneakers.
Most Valuable Insight
“Once they molded to my feet, they supported my foot from toes to heel. I didn’t feel a lack of support anywhere. They provide comfort and relief, and I have close to no tightness in my calves after wearing these.” —Mollie P., Verywell Fit product tester
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Key Specs
Sizes: Men’s 5-15, Women’s 4.5-14 | Arch Type: Low, neutral, high | Anti-Odor: No | Materials: Foam | Breathability: Good | Our Overall Rating: 5/5
Who They’re For
Best for runners looking for a supportive insole that helps prevent foot pain and fatigue.
Why We Love Them
For extra support and pain relief while running, we like CURREX’s BikePro Insoles. During testing, we used them in running shoes with inadequate support and noticed an immediate difference. The firm arch support keeps our feet comfortable and supported, which helps alleviate foot pain that we often feel after running.
We were also impressed with the insoles’ effective moisture-wicking abilities and breathability, which kept our feet dry and fresh. Plus, they feature a deep heel cup that helps lock the foot in place for added stability. In addition to providing solid support for running, these insoles were comfortable during walks and bike rides, making them a good option for those who want a multi-purpose insole.
Potential Flaws
- Although these insoles are pricier than some others on our list, their quality and durability make them worth the investment.
Most Valuable Insight
“The arch is comfortable and provides great support. My feet feel good and I don’t have any soreness after wearing these.” —Jacob F., Verywell Fit product tester
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Deep heel cup helps keep feet stable
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Good shock absorption, even on long runs on harder terrain
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Durable and high-quality
Key Specs
Sizes: Men’s 4.5-14.5, Women’s 5.5-15.5 | Arch Type: Low | Anti-Odor: Yes | Materials: Polyester, polyurethane foam, thermoplastic polyurethane | Breathability: Moderate | Our Overall Rating: 5/5
Who They’re For
Best for runners with flat feet who need strong arch support and stability for short or long runs.
Why We Love Them
If you need strong arch support, we recommend EasyFeet’s Black Onyx Insoles. We found that the insoles’ rigid arch supported our flat feet, helping reduce the arch and ankle pain we typically feel after running. The insole also effectively absorbs shock, especially during long runs and walks on pavement and sidewalks.
The deep heel cup cradles our feet and keeps them stable. When we wore the insoles for gym workouts, we noticed a reduction in our usual knee and lower back pain, which elevated our performance. Plus, their materials and construction feel very high-quality and durable.
Potential Flaws
- During testing, we found that they’re best suited for flexible shoes, since they felt too rigid in tighter footwear, such as trail shoes.
- We had to wear the insoles a few times for our feet to adjust to them, as is often the case with new pairs.
Most Valuable Insight
“I have flat feet and can feel the impact of these insoles in my knees and back. The insoles’ support and absorption have certainly helped alleviate the pain that I would normally feel without them.” —Jeff A., Verywell Fit product tester
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Wick moisture and control odor well
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Excellent shock absorption
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Lightweight and responsive
Key Specs
Sizes: Men’s 4-14.5, Women’s 6-10.5 | Arch Type: Neutral | Anti-Odor: Yes | Materials: Not listed | Breathability: Moderate | Our Overall Rating: 5/5
Who They’re For
Best for runners who want custom-molded arch support and good cushioning for impact protection.
Why We Love Them
If you want insoles that feel like they’re made specifically for your feet, we recommend Remind Insoles’ Remedy Insoles. During test runs, their solid arch support prevented our feet from getting tired and sore, allowing us to safely increase our usual long run distance. With four layers of foam, the insoles absorb shock very well, keeping our feet protected from impact.
The insoles’ heat molding technology allows for a customized fit that feels more supportive and comfortable than other insoles we’ve used. We love that they feel lightweight and responsive, yet are still durable and sturdy enough for extended mileage. We were also impressed with their moisture-wicking and odor-control abilities, which kept our feet dry and fresh.
Potential Flaws
- The insoles are somewhat bulky, so they may not work for shoes that don’t have removable insoles or laces to adjust the fit.
Most Valuable Insight
“These insoles are very sturdy and will likely outlast many pairs of shoes. They’re more comfortable and protective against impact than all other insoles I currently own.” —Ray Y., Verywell Fit product tester
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Excellent arch support and cushioning
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Very durable, slim design
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APMA Seal of Approval
Key Specs
Sizes: Women’s 4.5-12 | Arch Type: High | Anti-Odor: Yes | Materials: Polyester, foam | Breathability: Moderate | Our Overall Rating: 5/5
Who They’re For
Best for women with high arches who need strong support.
Why We Love Them
With a stiff arch and ample cushioning, Superfeet’s All-Purpose Women’s High Impact Support Insoles deliver the support and protection that runners need. Engineered for running and other high-impact activities, the insoles’ slim design is made for the shape of women’s feet and easily fits into most shoes. During testing, the insoles effectively absorbed shock when we ran outside.
When we used them in our running shoes, our steps felt more supported and responsive. We also noticed less cramping and soreness in the midfoot area, even after spending hours on our feet and running up to 20 miles. These APMA-approved insoles feature a deep heel cup, which cradles our feet and helps improve our form as we run.
Potential Flaws
- We appreciate that these insoles can be trimmed to get the right fit, but we’d prefer more detailed instructions on how to cut them.
- We like the insoles’ firm support, but they take some getting used to. During testing, we noticed some slight heel pain during the first few wears, but this quickly resolved.
Most Valuable Insight
“My feet certainly feel cradled in these insoles—they wrap around the heel nicely and the foot settles into them well. I notice that my arches feel supported and my feet cramp less than before.” —Claire B., Verywell Fit product tester
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Key Specs
Sizes: Men’s 4.5-14, Women’s 5-12.5 | Arch Type: Low, neutral, high | Anti-Odor: Yes | Materials: Polyurethane foam, carbon fiber, recycled polyester | Breathability: Moderate | Our Overall Rating: 5/5
Who They’re For
Best for runners looking for high-quality, durable insoles with customized support to boost their performance.
Why We Love Them
For high-quality, durable insoles that can boost your running efficiency and performance, we recommend Tread Labs’ Dash Insoles. During testing, we found that they provided exceptional shock absorption and support for high arches, helping to alleviate foot fatigue during longer and more intense runs. The firm, ultra-light insole puts more bounce in our strides and allows for excellent energy return.
We tested these insoles for high arches, but they’re also available in four different heights to accommodate all types of arches. The carbon fiber insert is guaranteed for life, so you can replace the inexpensive cover to make them as good as new again. Like some of our other top picks, they’ve earned the APMA’s Seal of Approval.
Potential Flaws
- These insoles caused some mild Achilles and arch discomfort during the first wear, but it quickly went away as we got used to them.
- Although these insoles are pricier than most of our other picks, we think they’re worth the cost. They’re durable and come with a lifetime guarantee.
Most Valuable Insight
“I immediately noticed the support of these insoles. It felt as if my shoes were suddenly more form-fitting to my feet, and I felt like I had a much more solid base.” —Brian P., Verywell Fit product tester
Insoles for Running We Also Tested
We tested 32 insoles, but only 12 earned a spot on our final list of recommendations. Although these pairs had some features we liked, they didn’t meet our rigorous testing requirements.
- Dr. Scholl’s Athletic Series Running Shoe Insoles have a budget-friendly price tag, but they made our feet cramp and caused irritation where they rubbed underneath our toes.
- While we appreciate that Vionic’s Unisex Relief 3QTR Insole has earned the APMA’s Seal of Acceptance, it felt uncomfortably stiff in our shoes, causing our arches to ache after we wore it for long periods of time.
How We Tested the Insoles for Running
To find the best insoles for running, we tested 32 options in our Lab and at home, wearing them during both short and long runs, as well as part of our regular workout routines. When testing insoles for running, we evaluate each pair using the following key criteria.
- Support: When first trying on the insoles, we note if the arch support hits our feet in the correct spot and how comfortable it feels. Do our feet feel cradled and supported? During test runs, we assess how supportive the insoles are by noting how our feet, ankles, knees, and lower back feel. Do they gently correct our feet to encourage proper alignment? Or are they too flimsy, without any real structure?
- Comfort: When we slice the insoles in half, we examine the level of cushioning in each pair. As we wear them over time, we note how they feel under our feet. Are they thick and plush or thin and firm? During runs, do we notice them, or do we forget they’re in our shoes? Do our feet feel less fatigued while running?
- Pain Relief: Many runners opt for insoles to help relieve pain. During testing, we pay attention to how our feet, ankles, knees, and lower back feel, especially during and after runs. If we had some previous pain, was it alleviated by the insoles? Do the insoles make the pain worse?
- Breathability: Breathability refers to how well the insoles regulate your shoes’ temperature and moisture level. During test runs, we note how hot and sweaty our feet feel. We’re looking for insoles that promote airflow and wick away sweat to help cool our feet down and keep them dry.
- Value: Once we’ve completed testing, we look at the price of each pair to determine its value score. Considering all the other key categories we tested, we evaluate whether the insoles justify their listed price. We prioritize pairs that we think accurately match their price point and are ones we would recommend to friends or family.
Verywell Fit
What We’ve Updated
- Since publishing our initial tested roundup of the best insoles for running, we’ve tested 12 additional insoles at home, wearing them while walking and running on various terrains. We evaluated each pair for its support, comfort, pain relief, breathability, and value to find the top options on the market.
- We consulted again with podiatric surgeon Diana Valencia, DPM, and spoke with two new experts, both physical therapists, to stay current on the latest products and technology and ensure our advice on choosing the best running insoles is accurate and up to date.
- Based on our long-term testing and new testing insights, we’ve added more superlatives, including Best for Sore Feet, Best for Arch Support, Best Custom, and more.
What to Look for When Shopping for Insoles for Running
- Arch Type: Knowing if you have high, neutral, or low arches can help you find the best-fitting insole, as these features can affect how your foot lands when you run and the level of support you need. Generally, softer insoles are best for those with high arches, and firmer insoles are more supportive for those with flat feet, says physical therapist John Gallucci Jr., MS, ATC, PT, DPT.
- Materials: Insoles for running are typically made from cork, foam, gel, or carbon fiber, each offering unique benefits. Foam provides soft cushioning and shock absorption, while gel offers cooling comfort and is often used in areas prone to irritation. A durable and breathable material, cork provides good support and molds slightly over time for a more customized feel, says physical therapist Lori Diamos, PT, MS, FAFS. Insoles made from carbon fiber are lightweight and rigid, and are popular with runners who want to improve their running efficiency.
- Cushioning: The best insoles for running have ample cushioning for superior shock absorption and comfort. However, they shouldn’t be so squishy that they compromise on support. Look for pairs made with thin layers of foam that will feel responsive underfoot.
- Fit: To ensure your insoles fit correctly in your shoes, look for a pair that comes in numerous sizes or is easy to trim. If you have wide feet, ensure the insoles are wide enough to provide all the protection and comfort you need.
- Price: On average, you can expect to pay between $10 and $100 for high-quality running insoles. Less expensive insoles may not last as long, while pricier pairs tend to offer specialized support for runners with specific conditions and are made with more durable materials.
Verywell Fit
How We Tested the Insoles for Running
To find the best insoles for running, we tested 32 options in our Lab and at home, wearing them while running short and long distances, and as part of our regular workout routines. When testing insoles for running, we evaluate each pair using the following key criteria.
- Support: When first trying on the insoles, we note if the arch support hits our feet in the correct spot and how comfortable it feels. Do our feet feel cradled and supported? During test runs, we assess how supportive the insoles are by noting how our feet, ankles, knees, and lower back feel. Do they gently correct our feet to encourage proper alignment? Or are they too flimsy, without any real structure?
- Comfort: When we slice the insoles in half, we examine the level of cushioning in each pair. As we wear them over time, we note how they feel under our feet. Are they thick and plush or thin and firm? During runs, do we notice them, or do we forget they’re in our shoes? Do our feet feel less fatigued while running?
- Pain Relief: Many runners opt for insoles to help relieve pain. During testing, we pay attention to how our feet, ankles, knees, and lower back feel, especially during and after runs. If we had some previous pain, was it alleviated by the insoles? Do the insoles make the pain worse?
- Breathability: Breathability refers to how well the insoles regulate your shoes’ temperature and moisture level. During test runs, we note how hot and sweaty our feet feel. We’re looking for insoles that promote airflow and wick away sweat to help cool our feet down and keep them dry.?
- Value: Once we’ve completed testing, we look at the price of each pair to determine its value score. Considering all the other key categories we tested, we evaluate whether the insoles justify their listed price. We prioritize pairs that we think accurately match their price point and are ones we would recommend to friends or family.
Our Experts
We consulted experts at each stage of our research, testing, and reporting process. The following experts helped us better understand what key features to look for when shopping for high-quality running insoles. While we choose products independently, expert input helps inform our decisions.
- Diana Valencia, DPM, podiatric surgeon
- Lori Diamos, PT, MS, FAFS, physical therapist
- John Gallucci Jr., MS, ATC, PT, DPT, CEO of JAG Physical Therapy
Frequently Asked Questions
Are foam or gel insoles better?
According to Gallucci, foam insoles are typically better for cushioning and support, but they compress faster. Gel insoles may not be as supportive, but they offer superior shock absorption, making them ideal for high-impact activities.
Do elite runners use insoles?
Like recreational runners, some elite runners may opt for specific inserts to provide additional stability and prevent injuries. According to Gallucci, runners with previous foot or ankle injuries or those with specific foot conditions such as plantar fasciitis or arthritis can greatly benefit from wearing shoe inserts that fit their comfort and support needs.
How often should runners replace insoles?
Runners should replace high-use insoles every three to four months and regular-use insoles every six to 12 months, depending on mileage and intensity, says Diamos. If they retain odor, show signs of flattening or cracking, or you start feeling new aches and pains, it’s likely they’re no longer doing their job.
How do I know if I need insoles?
If you notice foot pain during or after walking, running, or standing for long periods, you may benefit from insoles. Calluses, bunions, and hammer toes are also signs of fallen arches that need extra support to help realign your foot. Consider discussing your needs with a doctor, physical therapist, or podiatrist to get personalized advice.
Why Trust Verywell Fit
Running coach, Verywell Fit writer, and marathon runner Christine Luff, ACE-CPT, has recommended running insoles to many runners she coaches. She swears by Superfeet insoles, which keep her high-arched feet free from plantar fasciitis.
