Fitness Gear Footwear The Best Insoles for Running, According to a Running Coach The Superfeet Berry Insoles are a good match for comfort and shock absorption By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on November 17, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall LinkedIn Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Print We independently research, test, review, and recommend the best products—learn more about our process. If you buy something through our links, we may earn a commission. Mariya Lvova / EyeEm / Getty Images Insoles in your running shoes are an effective way to fend off foot pain before a problem develops. Insoles should provide cushioning and shock absorption as well as support the arch and cradle the heel. Some insoles are made to support specific issues like plantar fasciitis or high arches so its important to choose the ones that best suit your needs. Reviewed & Approved The Superfeet Women's Berry Insoles are our best overall pick for women for their narrow size and deep heel cup. The Sof Sole Men's Airr Insole is our best overall pick for men for its combination of gel and air cushioning for maximum support. Most insoles are trimmable to fit your exact foot shape and shoe size but insoles that come in different sizes will minimize how much trimming you have to do. In addition to the specific purpose of the insoles, we reviewed each one on this list based on material, support, and cushioning. Here are the best insoles for running for all different types of feet, according to a running coach. Our Top Picks Best Overall for Women: Superfeet Women’s Berry Insoles at Amazon Jump to Review Best Overall for Men: Sof Sole Men’s Airr Insole at Amazon Jump to Review Best for Plantar Fasciitis: SOLE Active Insoles at Amazon Jump to Review Best for High Arches: Superfeet Green Insoles at Amazon Jump to Review Best for Long-Distance Running: Wernies Running Shoe Inserts at Amazon Jump to Review Best with Cushioning: Currex RunPro Running Insoles at Amazon Jump to Review Best for Overpronation: Powerstep Pinnacle Maxx Insole at Amazon Jump to Review Best for Shin Splints: Dr. Scholl’s Running Insoles at Amazon Jump to Review Best for Road Running: Physix Gear Sport Orthotic Inserts at Amazon Jump to Review Best for Flat Feet: Spenco PolySorb Cross Trainer Insoles at Amazon Jump to Review In This Article Expand Our Picks What to Look for Why Trust Verywell Fit Best Overall for Women: Superfeet Women’s Berry Insoles 4.6 Courtesy of Superfeet View On Amazon View On Dick's Our best overall pick are these Superfeet Berry insoles designed especially for smaller feet. They have a slimmer heel, a women-specific arch length, and a deep, narrow heel cup to help hold the foot in place. The high-impact foam forefoot provides long-lasting comfort and extra shock absorption that’s especially good for running on hard, unforgiving surfaces. Your feet will smell and feel fresh, thanks to the all-natural, organic coating that inhibits bacterial growth. The 9 Best Insoles of 2022, According to an Expert Best Overall for Men: Sof Sole Men’s Airr Insole Courtesy of Amazon View On Amazon View On Dick's Runners need cushioning and support throughout the entire foot, and that’s exactly what these Sof Sole insoles deliver. With a combination of gel and air cushioning, they provide soothing comfort to minimize the impact and effects of pounding the pavement. The Coolmax fabric cover keeps your foot cool, comfortable, and dry while the antibacterial coating helps prevent odors. Best for Plantar Fasciitis: SOLE Active Insoles Courtesy of REI View On Amazon View On REI View On Theinsolestore.com Plantar fasciitis is common among runners, but wearing the right insoles can help reduce their risk. These tried-and-true insoles from SOLE have the sturdy yet flexible support and excellent shock absorption that those with plantar fasciitis need. The deep heel cup helps keep the foot in place, preventing lateral movement and promoting natural foot alignment. Made of recycled materials, these eco-friendly insoles are moldable, so you can get a custom fit. They’re also moisture-wicking and have an odor-fighting coating to keep your feet smelling fresh. The 8 Best Insoles for Plantar Fasciitis of 2022 Best for High Arches: Superfeet Green Insoles Courtesy of Walmart View On Amazon View On Walmart View On Dick's Another superb product from Superfeet, these Green Insoles are designed to provide support, shock absorption, and stability, and are ideal for runners with medium-to-high arches. They’re made of high-density foam with exceptional cushioning, yet they’re still lightweight and won’t weigh you down. The wide, deep heel cup cradles your heel to help prevent your foot from rolling, while also reducing impact. The elevated middle part, providing additional support, is especially helpful for those with high arches. Although they at first feel a bit stiffer than some other insoles, they’re comfortable after a few minutes. Best for Long-Distance Running: Wernies Running Shoe Inserts Courtesy of Amazon View On Amazon These insoles are manufactured using a combination of foam and gel, which provide the support, cushioning, and shock absorption that long-distance runners need. The reinforced arch support, deep heel cup, and anti-slip top layer increase support, comfort, and stability, while the honeycomb design distributes the pressure to minimize stress to your feet. Whether you’re going for a long run or expect to be on your feet all day, these insoles will go the distance. Best with Cushioning: Currex RunPro Running Insoles Amazon View On Amazon These Currex RunPro running insoles have the right amount of padding and support to absorb impact and re-distribute pressure around the foot, allowing you to run comfortably. They’re available in low, medium, and high arch profiles, as well as in a wide range of sizes, so you can get a custom fit. Additionally, they’re made with bamboo for moisture-wicking and charcoal to eliminate odors. Best for Overpronation: Powerstep Pinnacle Maxx Insole Courtesy of Amazon View On Amazon View On Zappos Ideal for overpronators, Powerstep Pinnacle Maxx insoles have a firm yet flexible shell that helps support and stabilize your feet. They’re designed with shock-absorbing cushioning in the heel to reduce the stress on that area. With an antimicrobial and resilient mesh outer fabric, they also help keep your feet odor-free and dry, reducing your risk of blisters. Best for Shin Splints: Dr. Scholl’s Running Insoles Courtesy of Amazon View On Amazon From trusted brand, Dr. Scholl’s, these insoles are designed specifically for runners and help protect them from common injuries such as shin splints, plantar fasciitis, and runner’s knee. The insoles’ gel cushioning helps reduce the shock and repetitive impact of running, while reducing wear and tear on legs and feet. Affordable yet durable, they also feature SweatMax technology to reduce foot odor. Best for Road Running: Physix Gear Sport Orthotic Inserts with Arch Support Courtesy of Amazon View On Amazon These popular and affordable insoles from Physix Gear are ergonomically designed with the right amount of support and cushioning that road runners need. Made with a high-quality, medical-grade EVA foam, they deliver maximum shock absorption to provide injury protection and reduce muscle fatigue in your legs and feet. The semi-rigid arch support and heel cup provide additional stability, while the non-slip heel holds the insole in place, so you don’t have to worry about it sliding around. Best for Flat Feet: Spenco PolySorb Cross Trainer Insoles Walmart View On Amazon View On Walmart View On Zappos Designed for anyone with very low-to-medium arches, these Spenco insoles work especially well for people with flat feet. The soft Eva forefoot cushion provides excellent shock absorption and energy return, so they’re ideal for running and other high-impact activities that may put stress on your feet and joints. Available in a variety of sizes to fit both women and men, they’re also made of an antimicrobial material to help prevent blisters and control odor. The Best Insoles for Flat Feet That a Personal Trainer Recommends Best for Trail Running: Superfeet Carbon Insoles Courtesy of Amazon View On Amazon View On Zappos If you need insoles for your low-profile trail running shoes, these Superfeet Carbon insoles are a superb choice. They’re slimmer and lighter than most insoles, so they easily fit into a wider variety of shoes. Although they’re made with ultra-lightweight foam, they still have a firm arch, providing trail runners with the support and comfort they need. Like other Superfeet insoles, they’re extremely durable, hold their shape, and can be trimmed for a custom fit. The Best Trail Running Shoes, According to a Certified Running Coach Final Verdict When choosing the right insole for running, everything from the size and shape of your foot, your arch height, concerns like shin splints and plantar fasciitis, and what type of running you prefer affects your decision. Most runners won't go wrong with our best overall pick for women, Superfeet Berry Insoles, or our best overall pick for men, Sof Sole Men’s Airr Insole. What to Look for When Buying an Insole for Running Purpose When shopping for insoles, consider exactly why you need them. If you have flat feet or are prone to foot issues such as plantar fasciitis, you’ll need firm arch support. Runners who suffer from shin splints or run a lot on pavement may need some more cushioning. Make sure that the insoles you choose are suitable for your feet, running gait, and any potential injury risk. Support Running insoles should provide durable, firm support to counteract all the pounding that runners experience. You'll want cushioning that doesn't break down after just a few runs. Fit Look for insoles that come in multiple arch heights so that you can get more of a custom fit. If you have wide feet, make sure the insoles are wide enough to provide all the protection you need. Cushioning Insoles for running should have ample cushioning for shock absorption and comfort, but also provide the firmness that runners need for good support. And the insole shouldn't add too much weight to the shoe. Frequently Asked Questions How do I know if I need insoles? There are several signs to look for to determine if insoles are right for your feet. The first sign is any pain in the feet. This could mean flat feet, plantar fasciitis, or overpronation. Callouses, bunions, and hammer toes are also signs of fallen arches and a need for extra support to help realign the joints in your foot. Consider discussing your needs with a doctor, physical therapist, or podiatrist to get personalized advice. How long do insoles last? How long your insoles last depends on a number of factors including frequency and intensity of use. With regular, everyday use, insoles can last up to six months. For serious runners, they may last three to four months. Signs you need new insoles are discoloration, any tears or cracking on the outside of the insole or in the foam, and any unpleasant odor. Any damage to your insoles can put you at risk for blisters and not getting the support you really need. How do you clean insoles? You can keep your insoles clean by using warm water and soap or detergent. Wipe them down or scrub with an old toothbrush or soft brush. Make sure not to saturate them with water. Leave them out to air dry overnight so they are ready to go back into your running shoes the next day. What are the benefits of insoles? Insoles can provide major pain relief for foot, ankle, and leg injuries or conditions. They can also increase the comfort of your shoes and improve your posture if you are on your feet for long periods. Insoles can help if you have any foot problems by aligning your feet into a healthy position when you walk and run. Additionally, insoles can prevent foot disorders from developing in the first place. By keeping your feet, ankles, and legs aligned and comfortable, you can prevent injuries and pain. Why Trust Verywell Fit Running coach and marathon runner Christine Luff has recommended running insoles to many runners she coaches, and she swears by her Superfeet Green Insoles for keeping her high-arched feet free from plantar fasciitis. Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Schuitema D, Greve C, Postema K, et al. Effectiveness of mechanical treatment for plantar fasciitis: A systematic review. J Sport Rehab. 2019;29(5):657-674. doi:10.1123/jsr.2019-0036 Harvard Health Publishing. Do I need orthotics? What kind?