The 8 Best Insoles for Running That Deliver Added Support and Comfort
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Top Running Insoles of 2023
Best running insoles for flat feet
Dr. Scholl’s Run Active Insoles
Best carbon fiber insoles for running
Superfeet Run Support Low Arch Insoles
SPONSORED
Birkenstock Sport Arch Support Insoles
Protalus T-100 Elite Insoles
Best Insoles for Running With Plantar fasciitis
Powerstep Pinnacle Breeze Insoles
Best running insoles for overpronation
Vionic Active Insole
Best insoles for running on concrete
Currex Runpro Insoles
Fulton Active Insoles
Whether you train for marathons or run a few miles every week, investing in the best insoles for running is key to keeping you comfortable. “Simply defined, insoles are part of a running shoe that is below and in direct contact with the bottom of the foot when a shoe is worn,” says podiatrist Nicholas Romansky, DPM, a board-certified diplomate of the American Board of Podiatric Surgery. 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.
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Due to the natural repetitive impact from running, particularly if your terrain of choice is harder surfaces such as asphalt and cement, runners are at an increased risk for a variety of overuse foot conditions such as 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,” Dr. Romansky says.
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.
These common foot problems aren’t the only reason you may want to consider a pair of running insoles. “I recommend getting shoe inserts if your shoes bend easily in the middle, are uncomfortable, or lack proper arch support,” says 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.” 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.
“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.” Like the tires for our cars, 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.
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 insoles on the market and asked our experts for the running insoles they recommend to their patients. Below, find the best insoles to buy for smoother and safer runs.
Best running insoles for flat feet
Dr. Scholl’s Run Active Insoles
Best for: Long and short runs; sneakers with removable factory insoles
Size range: 8 to 14 men’s; 6 to 10 women’s
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
Walmart Top-Quality Store Badge on Google: 4.5/5 stars
Target Top-Quality Store Badge on Google: 4.6/5 stars
On Sale 31% off
Dr. Scholl’s is a brand recommended by Dr. Cunha, and these Run Active insoles have a three-layer design that helps reduce muscle fatigue, provide cushioning, and increase energy rebound with every step. The ball of the foot’s cushioning and midsole’s arch support helps distribute pressure as you toe-off, while the deep heel cup absorbs impact through your run. All of this added support can help lower your risk for running-related injuries, such as shin splints and plantar fasciitis. The arch support and cushion also make these insoles great for long-distance running shoes as well as those with flat feet. They feature odor-neutralizing technology and come in one size, so you’ll have to trim them to fit your running sneakers. While they’re specifically made for running, you can also use these in hiking boots and dress shoes for added support in everyday wear.
What testers say: “I used to run often but have been unable to the past couple of years due to a knee injury. However, upon trying Dr. Scholl’s running insoles, I have been able to start running like I used to. It helps prevent shock from body weight while running, thus decreasing the amount of strain and pain on my joints. I highly recommend!”
Price upon publish date of this article: $11.99
Best carbon fiber insoles for running
Superfeet Run Support Low Arch Insoles
Best for: Long and short runs; slim-fitting sneakers
Size range: 2.5 to 15 men’s; 4.5 to 14 women’s
Materials: Carbon fiber and polymer
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
REI Top-Quality Store Badge on Google: 4.9/5 stars
Dr. Cunha recommends these Superfeet running insoles because they provide lots of support without feeling invasive. “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 are meant to reduce the impact on your joints and muscles with each heel strike. Firm underfoot cushioning make these insoles a solid pair for many different types of runners. What’s more, these Superfeet insoles are equipped with an odor-resistant top coat that helps keep your shoes stench-free, and these will last you up to 12 months or 500 miles, whichever comes first. They’re not as bulky or thick as other insoles, which makes them a great fit for slim minimalist running shoes and cleats, but they can also easily slip into shoes for wide feet with a roomy toebox.
What testers say: “These are essential for running, walking, and playing pickleball. I get sharp pain in the balls of my feet if I don’t wear them. I’m 73 years old and have worn them for years. They are a lifesaver for keeping me active.”
Price upon publish date of this article: $58
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Birkenstock Sport Arch Support Insoles
Best for: Long and short runs; sneakers with removable factory insoles
Size range: 6 to 14.4 men’s; 4 to 12.5 women’s
Materials: Cork and foam
Zappos Top-Quality Store Badge on Google: 4.8/5 stars
Dr. Romansky likes these Birkenstock Active insoles for running because their features help improve your gait. “It has a decent heel cup and a good medial contour, medial phalange, and a lateral clip,” he explains. “This provides moderate stability and decent correction.” The two-layer arch support consists of a blue foam that molds to the shape of your foot and a cork heel cup that aligns your feet and adds extra cushion with each impact. Their anatomically shaped footbed features a flexible yet shock-absorbing forefoot that provides cushion for every type of run. If you’re a fan of Birkenstock shoes‘ cork footbed, you’ll love these active insoles.
What testers say: “I remove my running shoe insoles and then use just the cork pieces of these insoles. My long-standing plantar fasciitis and foot pain are gone. This has been true for the several months since I bought these. I can even run on roads now, not only soft trails. For me, these insoles are far more important than which running shoe I use, and now any mid-priced running shoe with this insole works as well as the pricier ones.”
Price upon publish date of this article: $69.95
Protalus T-100 Elite Insoles
Best for: Long and short runs; shoes with removable factory insoles
Size range: 5.5 to 15 men’s; 5 to 12.5 women’s; 3 to 4 youth
Materials: Polyurethane, nylon, anti-microbial lining
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
The T-100 Elite is one of the best insoles for running because it encourages the subtalar joint (which sits between the foot and ankle, into a neutral alignment), says Dr. Romansky, who represents the Protalus brand. “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 recently had to quit running because my feet were in so much pain every time I went out. Then my friend recommended these insoles and I gave them a try. My first run in them felt wonderful! No foot pain. I wasn’t ready to give up running yet so I’m so glad I’ve discovered these.”
Price upon publish date of this article: $64.95
Best Insoles for Running With Plantar fasciitis
Powerstep Pinnacle Breeze Insoles
Best for: Long and short runs; sneakers with removable factory insoles
Size range: 3 to 15 men’s; 5 to 12 women’s
Materials: Polypropylene, EVA foam, polyester mesh
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
On Sale 12% off
These PowerStep insoles come recommended by Dr. Cunha because they’re complete with semi-rigid arch support and a deep heel cup for optimal stability as you run. Both of these factors make it a great pick for people with plantar fasciitis, overpronation, and other common foot problems. “These insoles are designed with a firm shell and deep heel cradle for increased support and motion control with dual-layered cushioning for enhanced comfort,” Dr. Cunha says. They also feature a breathable mesh layer that promotes airflow to keep your feet sweat-free during long runs. Plus, these insoles aren’t limited to use with stability running shoes — they’re designed to fit in work boots, loafers, and more everyday shoes. They don’t require trimming and you can move them from shoe to shoe easily, making them a convenient, cost-effective choice.
What testers say: “My uncle is a runner and he told me about these. I’ve had foot problems for years. I have tried many insoles and these insoles are the best by far.”
Price upon publish date of this article: $45.52
Best running insoles for overpronation
Vionic Active Insole
Best for: Long and short runs; sneakers with removable factory insoles
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
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
Vionic Top-Quality Store Badge on Google: 4.6/5 stars
These Vionic insoles “feature a biomechanical motion control technology to stabilize, support, and realign feet back to anatomically aligned position,” Dr. Cunha says. This, along with built-in arch support, helps align pronating feet into a more neutral position, while the additional cushioned shock dot in the heel provides shock absorption and energy rebound with heel strike, Dr. Cunha tells us. 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
Best insoles for running on concrete
Currex Runpro Insoles
Best for: Long and short runs; sneakers with removable factory insoles
Size range: 3 to 14.5 men’s; 4.5 to 16 women’s
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
A semi-rigid arch and deep heel cup help stabilize the foot and relieve pain associated with injuries common among runners. “These insoles help reduce, posterior tibial, muscle fatigue, and ease plantar fasciitis pain through motion control for optimal foot guidance,” Dr. Cunha says. “They have poron cushioning for maximal shock absorption with every heel strike,” he says. Currex Runpro Insoles come in three different profiles — low, medium, and high — for a customized fit in your shoes. Simply take a quick evaluation on the website to find your shoe profile based on your arch type and knee alignment. To top it all off, the insoles are moisture-wicking and odor-absorbing. All of these features make the Currex RunPRO insoles outstanding for longer runs, trail running, triathlons, and beyond.
What testers say: “I was struggling with fallen arches. I had bought the best running shoe and still had issues. I ordered these insoles and they arrived fast, well-packaged, and I was able to run again without pain. Now I put these insoles in my everyday shoes.”
Price upon publish date of this article: $54.95
Fulton Active Insoles
Best for: Long and short runs; sneakers with removable factory insoles
Size range: 7.5 to 15 men’s; 4.5 to 12 women’s
Materials: Cork
Amazon Top-Quality Store Badge on Google: 4.5/5 stars
These cork running insoles from Fulton are great for most runners because of their deep heel cup, arch support, and cushioning foam. They’re made with cork, which provides durability and has moisture-wicking properties, Dr. Cunha says. “Cork also molds to the natural contour of your feet to provide anatomical support with excellent shock absorption.” The foam layer cushioning coupled with cork makes these a reliable orthotic for longer runs when your feet need extra impact absorption. These come in specific shoe sizes, so you can just pop them into your cushioned running sneakers or winter running shoes for superior comfort. The cherry on top: These Fulton insoles are made of sustainable materials and are carbon-negative.
What testers say: “I was hoping to just add a little extra support to the shoes I walk in every day, but these actually do way more than that. It almost feels like having an entirely new pair of shoes. The top is soft and smooth and very comfortable against your feet. The bottom [cork] material adds so much more support than I was expecting. For anyone who walks or runs a lot or anyone who’s just on their feet all day, I would definitely recommend checking these out.”
Price upon publish date of this article: $52
What to Consider When Shopping for Insoles for Running
Your foot type: 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 specific types of 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 in contrast, and 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, choose a running insole with extra shock absorption. 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.
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.
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. “If you have high arches, you will benefit from insoles that provide cushioning and support,” Dr. Cunha says. 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 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.
We spoke to three top podiatrists and medical doctors on the features to look for in the best running insoles. We took into consideration different foot types, common foot conditions, and running habits. We also asked our experts to share superlative insoles they recommend to their runner patients on a regular basis. Additionally, we then researched countless styles from popular foot health brands, including 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 Author
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.
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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. If you purchase an independently reviewed product or service through a link on our website, we may receive an affiliate commission.
1. Powerstep Pinnacle Shoe Insoles
Able to withstand the most rigorous runs, this style features a durable foam blend designed to deliver targeted cushioning and a soft and supportive feel underfoot.
Pros: The insole is complete with semi-rigid arch support and a deep heel cup for optimal stability and motion control as you run. Both of these factors make it a great pick for people who suffer from plantar fasciitis, over-pronation and other common foot issues. It also comes with an antimicrobial top fabric to prevent odors and reduce friction that causes blisters. These aren't limited to use with running shoes; they're designed to fit dress shoes, boots and more casual styles to support your feet anywhere you go.
Cons: These are thicker that some other styles, which makes it harder to trim them to fit your shoe size if needed.
Powerstep Pinnacle Shoe Insoles
2. Gaoag Sports Insole
Made with lightweight PU foam and gel pads in the heel and forefoot for added cushion and comfort, this option is overall a great bargain buy.
Pros: Underneath, it includes a hard TPU outsole with slip-resistance to support arches and prevent the insole from sliding around inside the shoes. It's equipped with a deep heel cup for greater stability while you move. Although not technically antimicrobial, the fabric used is breathable to prevent sweat buildup that causes foul odors.
Cons: While affordable, these insoles may not be as long-lasting as the Powerstep and other options.
Gaoag Sports Insole
3. Physix Gear Sport Orthotic Insole
These athletic insoles include features you need for comfort and stability, but in an ultra-slim design that can fit into your lowest-profile sneakers.
Pros: A semi-rigid arch and deep heel cup help stabilize the foot and relieve pain associated with plantar fasciitis, shin splints and other injuries common among runners. Meanwhile, dual-layer cushioning made with a blend of EVA and PU foam offers prime lightweight comfort. To top it all off, the insoles are antimicrobial and slip-resistant.
Cons: They may be too wide for some women's shoes, but are fairly easy to trim thanks to the slim design.
