The Best Insoles for Running, According to a Running Coach

The Superfeet Berry Insoles are a good match for comfort and shock absorption

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woman putting insoles in shoes

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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.

Best Overall for Women: Superfeet Women’s Berry Insoles

4.6
Superfeet Women’s Berry Insoles

Courtesy of Superfeet

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.

Best Overall for Men: Sof Sole Men’s Airr Insole

Sof Sole Men’s Airr Insole

Courtesy of Amazon

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

SOLE Active Medium Insoles

Courtesy of REI

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.

Best for High Arches: Superfeet Green Insoles

Superfeet Green Insoles

Courtesy of Walmart

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

Wernies Running Shoe Inserts

Courtesy of 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

Currex RunPro Running Insoles

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

Powerstep Pinnacle Maxx Insole

Courtesy of Amazon

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

Dr. Scholl’s Running Insoles

Courtesy of 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

insoles

Courtesy of 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

Spenco PolySorb Cross Trainer Insoles

Walmart

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.

Best for Trail Running: Superfeet Carbon Insoles

Superfeet Carbon Insoles

Courtesy of Amazon

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.

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.

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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.
  1. 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

  2. Harvard Health Publishing. Do I need orthotics? What kind?