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The 7 Best Insoles for Running, After Almost 500 Hours of Testing
We sliced 20 pairs in half to find the top options for runners with high arches, plantar fasciitis, and more
Insoles don't just add cushioning to your running shoes—they can also realign your feet and activate new muscles while you run. Over time, wearing them can help fend off foot pain and fatigue before an injury develops. And if you've missed the return window on a pair of sneakers you're not so crazy about, insoles can help make up for a lack of padding or stability.
The right insoles should absorb shock, support your arches, and cradle your heels. Some are made to support specific issues like plantar fasciitis or high arches, so its important to shop for ones that suit your needs, gait, and running style. Most insoles are trimmable, to fit your exact foot shape and shoe size. Others come in a wide range of sizes, so they're ready to wear right out of the box.
To find the best insoles for running, we've tested 20 different pairs for almost 500 hours by wearing them while walking, running, and more. In the Verywell Testing Lab, we slice each insole in half to see exactly how their materials and levels of support compare. Then, we assess each pair based on support, comfort, pain relief, breathability, and overall value.
We also ask experts like Diana Valencia, DPM, a podiatric surgeon, for their expert opinions on which key features every pair of insoles should have. In addition, we had a board-certified clinical specialist in orthopedic physical therapy and an athletic trainer from our Review Board review this article for accuracy, shopping tips, and how to find insoles with enough support for each arch type. Our top picks are easy to wear, whether you're going for a jog around the block or training for your next marathon.
Best Overall
Spenco PolySorb Cross Trainer Insoles
- Support5/5
- Comfort5/5
- Pain Relief5/5
- Breathability5/5
- Value5/5
Helps relieve knee, foot, and lower back pain
Great support for medium arches
Soft, responsive cushioning
Not designed for flat feet or high arches
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, with a foam footbed that helps relieve pain in our knees, arches, heels, and lower back while we run. We also love how soft the PolySorb's cushioning is, providing comfortable transitions between each stride. Plus, we've found that they alleviate the pressure that can come with longer runs, to keep you going for miles and miles.
While these insoles come in a fairly wide range of sizes, they're also easy to trim if you need a more precise fit. Four-way stretch fabric ensures they'll move with you while you jog or sprint. Although they're not the most inexpensive pair on our list, they cost around a third of what some of our other favorites do. Just note that they're designed for runners with neutral, medium arches—you can find our top picks for flat feet and high arches below.
Key Specs:
Sizes: Women's 5 to 12, men's 6 to 15 | Arch Type: Neutral, medium | Odor-resistant: No
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Best for Flat Feet
Redi-Thotics Flex Orthotic Insoles
- Support5/5
- Comfort5/5
- Pain Relief5/5
- Breathability5/5
- Value5/5
Very responsive cushioning
Breathable
Help combat overpronation
Expensive
May take some time to get used to
For runners with flat feet, we love Redi-Thotics' Flex Orthotic Insoles. Valencia explains that the design of these insoles, which features some serious arch support, may take some time for flat feet to get used to. But once we completed a few trial wears, we were surprised by how comfortable these felt.
The soft cushioning is incredibly responsive, providing a bouncy feel that upgraded our well-loved sneakers almost instantly. They're also effective at combatting overpronation—our tester, whose ankles tend to roll inward, noticed that Redi-Thotics' Insoles helped gently align her feet and keep them in place.
Thin and breathable, these insoles also cut down on sweat. Although they are one of the most expensive pairs on our list, we think their stellar support and hefty cushioning are well worth the additional investment.
Key Specs:
Sizes: Women's 6 to 14, men's 5 to 13 | Arch Type: All (high, low, neutral) | Odor-resistant: No
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Best for High Arches
EasyFeet Plantar Fasciitis Arch Support Insoles
- Support5/5
- Comfort5/5
- Pain Relief5/5
- Breathability4/5
- Value5/5
Deep heel cup
Comfortable gel and rubber cushioning
Helps relieve heel and lower back pain
Not as breathable
High arches can be just as tricky to manage as flat feet. If your arches often ache after wearing flat shoes, we recommend giving EasyFeet's Plantar Fasciitis Arch Support Insoles a try.
The midsole is layered with comfortable gel and rubber cushioning—unlike other insoles on our list, which tend to rely on foam. We love the additional gel insert in the deep heel cup, which we've found helps relieve not only heel pain, but also lower back pain.
The arch support features stiff plastic that enables us to be on our feet for long periods of time pain-free. We also appreciate that they help prevent numbness in our toes. Although the top layer wicks away moisture well, we wish they were a little more breathable for long runs in hot weather. Still, these insoles were impressively effective after just one wear.
Key Specs:
Sizes: Women's 5.5 to 15.5, men's 4.5 to 14.5 | Arch Type: Low | Odor-resistant: No
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Conor Ralph
Best for Shin Splints
Spenco RX Comfort Insole
- Support5/5
- Comfort5/5
- Pain Relief4.8/5
- Breathability5/5
- Value5/5
Budget-friendly
APMA Seal of Acceptance
Excellent shock absorption
May not have enough arch support for some
Doesn't wick away sweat well
Spenco's budget-friendly RX Comfort Insole is our top pick for runners with shin splints because its low-profile design packs a powerful punch. The soft cushioning and superior shock absorption work together to keep shin pain at bay.
Right away, we noticed how well these insoles protected our joints from the impact of running on hard surfaces. We also love how responsive they are, with plush padding that helps us run further and longer. Our tester, who experiences shin pain regularly while running, found that these insoles cut his usual discomfort in half—a marked improvement.
Unlike most of our other picks, 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. However, since they're so flat, they may not have enough arch support for some runners. We also wish they wicked moisture better, to keep our feet dry. Even so, we love these award-winning insoles for their unparalleled pain relief.
Key Specs:
Sizes: Women's 5 to 12.5, men's 4 to 15.5 | Arch Type: Low | Odor-resistant: No
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Conor Ralph
Verywell Fit / Jhett Thompson
Verywell Fit / Conor Ralph
Best for Plantar Fasciitis
Walk-Hero Comfort and Support Plantar Fasciitis Insoles
- Support4/5
- Comfort4.5/5
- Pain Relief5/5
- Breathability3/5
- Value3.8/5
Thin, yet supportive
Helps relieve knee, ankle, and shin pain
Wide range of sizes
Not as breathable
Running with plantar fasciitis can be difficult and painful, preventing you from reaching your next personal record. To help stave off the stiffness, WalkHero's Comfort and Support Plantar Fasciitis Insoles are our top pick.
Thin and low-profile, these insoles easily fit in our sneakers. They make flat, unsupportive shoes comfortable to wear, even for hours at a time (long-distance runners, rejoice!). And we love that they make a difference we can feel when it comes to the knee, ankle, and shin pain that often accompanies plantar fasciitis.
These insoles come in one of the widest size ranges on our list, so finding the right fit is simple. However, we wish they were more breathable—the thick, rubber layers tend to trap moisture, rather than wicking it away.
Key Specs:
Sizes: Women's 6 to 14.5, men's 4 to 16.5 | Arch Type: All (high, low, neutral) | Odor-resistant: No
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Verywell Fit / Michael Navarro
Verywell Fit / Conor Ralph
Best for Stability
Superfeet Run Support Shoe Inserts
- Support4.7/5
- Comfort5/5
- Pain Relief4.3/5
- Breathability5/5
- Value4.8/5
Helps relieve pressure points
Round heel cup
Low-profile design
Expensive
With a durable, round heel cup that supports your ankles while still making it easy to pivot on a dime, Superfeet's Carbon Insoles 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.
Lightweight and low-profile, the Carbon 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. We also noticed that wearing these insoles helps us stay on our feet longer, with effects we could feel in our ankles and hips over time.
They are significantly more expensive than many of our other top picks. But with a hard plastic construction that we're confident will last a while, you won't need to replace these very often.
Key Specs:
Sizes: Women's 4.5 to 14, men's 2.5 to 15 | Arch Type: Low | Odor-resistant: Yes
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Verywell Fit / Conor Ralph
Best for Long Distances
Fulton The Athletic Insole
- Support5/5
- Comfort4.9/5
- Pain Relief5/5
- Breathability5/5
- Value4.8/5
Mold to your feet over time
Breathable
Help relieve lower leg and back pain
Small size range
Difficult to cut
Trying to run longer distances? We recommend slipping a pair of Fulton's The Athletic Insoles into your sneakers.
Made from layers of cork, foam, and cotton, these insoles are designed to mold to your feet for a custom fit. This means they'll take some getting used to, but we noticed a significant difference after a few test wears. The slight wait is worth it, as these insoles are ideal for relieving pain in your calves and lower back while you run.
We love that Fulton's insoles are breathable, to keep your feet dry and blister-free as you work your way up to longer distances. After wearing them for over seven hours, our lower body felt great—no ice bath or pain relievers needed.
However, we wish they came in more sizes. Also, the multi-layered design makes these insoles difficult to trim, for fitting inside narrower sneakers. But despite these drawbacks, they're still our favorite for covering more miles.
Key Specs:
Sizes: Women's 5 to 12, men's 8 to 14 | Arch Type: All (high, low, neutral) | Odor-resistant: Yes
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Jhett Thompson
Verywell Fit / Conor Ralph
How We Rated the Insoles for Running
4.8 to 5 stars: These are the best insoles we tested. We recommend them without reservation.
4.5 to 4.7 stars: These insoles are excellent—they might have minor flaws, but we still recommend them.
4.0 to 4.5 stars: We think these are great insoles, but others are better.
3.5 to 3.9 stars: These insoles are just average.
3.4 and below: We don't recommend insoles with this rating; you won't find any on our list.
Insoles We Also Tested
Some insoles stand apart, while others are just okay. Although these pairs had some features we liked, they didn't quite manage to earn a spot on our list:
- Dr. Scholl's Athletic Series Running Shoe Insoles have a budget-friendly price tag, which means they're easy to replace. 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, they felt uncomfortably stiff in our shoes, causing our arches to ache after wearing them for long periods of time.
How We Selected and Tested the Best Insoles for Running
We're constantly testing new insoles as they are released. To choose the best pairs, we first speak with experts like Diana Valencia, DPM, a podiatric surgeon, for their opinions on how to find pairs that are supportive and comfortable for all arch types. Using their advice, we research dozens of insoles that are currently on the market.
Next, we choose a set of insoles to test for ourselves—so far, we've tested 20 pairs. After getting an expert's take on each one, we slide them into our sneakers and try them out during a short walk on the treadmill. We also try to trim each pair using scissors before slicing them in half to see what the internal structure looks like.
Once we've assessed each pair in the Lab, we take them home to test them in our daily routines. For a few weeks, we walk and run in our insoles to get a feel for how they perform. As we wear them, we check to see how we feel—do we notice a reduction in our foot, knee, or lower back pain? Do our feet feel less tired while running? Is the cushioning responsive? We also keep tabs on how well the insoles hold up, noting if they tear or otherwise need to be replaced at any point.
At the end of each testing period, we rate the insoles on a scale of 1 (would not recommend) to 5 (would recommend) in five key categories: support, comfort, pain relief, breathability, and overall value. We combine these insights with guidance from experts to create our final list of recommendations. As we test more insoles, we'll update this list with any new findings and pairs that we feel are truly the best for running.
What to Look for When Buying Insoles for Running
Support
Running insoles should be supportive, to counteract all the impact that your feet and joints experience as you cover miles on pavement and concrete. Ideally, your insoles have the right support for your arch type and are durable, so they don't break down after just a few runs.
It's also important to consider your arch type. If you have flat feet, you'll need insoles with firm arch support, like Redi-Thotics' Flex Orthotics Insoles. For high arches, we recommend a pair with a taller midfoot and a deep heel cup, like EasyFeet's Plantar Fasciitis Arch Support Insoles. Runners with neutral arches can opt for pairs with overall support and soft cushioning—our favorite is Spenco's PolySorb Cross Trainer Insoles.
Cushioning
The best insoles for running have plenty of soft 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. When we test insoles, we slice them in half so you can see exactly what kind of cushioning you're getting in each pair.
Fit
To make sure your insoles will fit correctly in your shoes, look for a pair that comes in multiple sizes or is easy to trim. (Pro tip: If you're also in the market for new running shoes, look for a pair with removable insoles so you can add your own without compromising the fit of your sneakers.) If you have wide feet, make sure 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 $70 for high-quality insoles for running. Less expensive insoles may not last as long, while more expensive pairs tend to offer specialized support for runners with specific conditions. If you have neutral arches and no underlying conditions or injuries, a less expensive pair like our top overall pick, Spenco's PolySorb Cross Trainer Insoles, will likely provide all the cushioning you need.
Frequently Asked Questions
There are several signs to look for to determine if insoles are right for your feet. The first sign is any foot pain. This could mean you have flat feet, plantar fasciitis, or overpronation. Callouses, bunions, and hammer toes are also signs of fallen arches that need 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.
Insoles can provide major pain relief for foot, ankle, and leg injuries or conditions. They can also make your shoes feel more comfortable and improve your posture if you are on your feet for long periods. Additionally, insoles can prevent foot injuries and disorders from developing by keeping your feet, ankles, and legs aligned correctly.
How long your insoles last depends on a number of factors. With everyday use, insoles can last up to six months. For serious runners, they may last three to four months. Signs you need new insoles include discoloration, any tears or cracking, and unpleasant odors. Damage to your insoles can put you at risk for blisters and not getting the support you really need.
Why Trust Verywell Fit
Running coach and marathon runner Christine Luff, ACE-CPT, has recommended running insoles to many runners she coaches. She swears by her Superfeet Green Insoles for keeping her high-arched feet free from plantar fasciitis.
Additional reporting contributed by Sarah Felbin
With over two decades of dance experience, Sarah Felbin knows how important it is to combat foot and joint pain before it leads to injuries. As a health and fitness editor, she's passionate about finding products that are a great value and make life easier.
Hilário BEB, de Oliveira ML, Barbosa PMM, et al. Analysis of the use of insoles in the dynamic stability of the lower limbs in recreational runners: An exploratory study. Gait & Posture. 2022;92:435-441. doi:10.1016/j.gaitpost.2021.12.017
Harvard Health Publishing. Do I need orthotics? What kind?