5 Insoles for Running, Recommended by Podiatrists (2024)
FitnessBy Caitlin CarlsonDecember 23, 2024Save this storySaveSave this storySaveAll products are independently selected by our editors. If you buy something, we may earn an affiliate commission.If you’re a runner with foot pain, it makes sense that you might be looking for the best insoles for running—they can help with several different conditions: “Typically, I would recommend [insoles] to a patient if they had flat feet, high arches, plantar fasciitis, diabetic neuropathy, knee pain, and sometimes even low back pain,” says Julianne Lane, DPT, CSCS, a physical therapist at Bespoke Treatments in San Diego.In general, insoles (a.k.a. orthotics) are an added layer that helps control the biomechanics of your foot, explains Saylee Tulpule, DPM, a board-certified podiatrist and spokesperson for the American Podiatric Medical Association (APMA). “I wear orthotics because they help me to control my pronation, which helps my plantar fasciitis,” she says, adding that she often recommends insoles to patients, too, and says over-the-counter options are a good place to start before considering custom orthotics. “It's just a great addition to help promote arch support,” she says. For your guide to shopping the arch support insoles, keep scrolling.Jump To: What To Know About Pronation | How to Choose Running Insoles | How We Tested Insoles | FAQ | About the ExpertsThe Best Insoles for Running, at a GlanceBest overall: Superfeet Run Cushion Medium Arch, $55Best for low arches: Aetrex L720 Speed Orthotics, $70Best for medium arches: Enertor Running Insoles, $44Best for high arches: The Walking Company ABEO 3D3 Orthotics Max Performance Orthotic 2 Mens, $60Most affordable: Dr. Scholl’s Run Active Comfort Insoles, $13The Best Insole for Running, Overall: Superfeet Run Cushion Medium ArchSuperfeetRun Cushion Medium Arch$55 SuperfeetPros & ConsAccordionItemContainerButtonLargeChevronProsDeeper heel cupAvailable for all arch typesConsMore expensiveMust trim to fitNotable Features:Sizes: Men’s 5.5-13Arch type: low, medium, highReplaces current insole: YesTrim-to-fit: YesThe Superfeet insoles come recommended by both Dr. Tulpule and Dr. Lane. These cushioned running insoles come in low, high, and medium arch support so no matter your arch height, there’s an option for you. The material feels stiff enough to provide that responsiveness you need while running, and the heel cup softly provides extra cushioning to your heel, which may help with stability and shock absorption. The moisture-wicking top cover purports to reduce odor and fend off blisters, too.One slight downside with these is that they’re “trim to fit,” meaning you must remove the shoe insoles of your running shoes and place them on top of the Superfeet ones, trace around the former, then trim the new insole to fit your shoe size. Not a huge deal, but just an extra step that other insoles on this list don’t require.“I personally tend to pronate a lot and have a history of mild scoliosis,” says Lane, who has gotten custom-made orthotics in the past. “I have also loved Superfeet,” she says. “I’ve used these in the past in my soccer cleats and tennis shoes.”Our Tester’s Take: I took these for a long-distance run along the Hudson River in New York City. I was a bit skeptical of insoles in general, and since I have medium arches, didn’t feel like I really “needed” something special like an insole. But, when I swapped my Nike Pegasus insoles with the Superfeet ones, I felt bouncier (perhaps due to the “energizing” heel cushion that’s said to disperse impact and reduce vibration for folks with heel pain) and liked how the arch support hugged my arch more than the original ones that came in the shoes. TBH, I don’t think I’ll be taking these out of my Nike’s!The Best Running Insoles for Low Arches: Aetrex L720 Speed OrthoticsAetrexMen's Speed Posted Orthotics$70 AetrexPros & ConsAccordionItemContainerButtonLargeChevronProsCan get a personal recommendationFirm materialConsMore expensiveSlightly slippierNotable Features:Sizes: Men’s 7-15Arch type: Medium to high Replaces current insole: YesTrim-to-fit: NoThese insoles made for running, athletic, and tennis shoes come with the stamp of approval of the APMA. They’re made with a material that’s specifically designed to provide cushion while still being lightweight and durable—and they have an antimicrobial mesh lining to keep your feet stink-free.The L720 is designed for those with lower arches, but the company also offers a model to support high arches or neutral arches—the L700. For even more of a customized fit, you can take the company’s short quiz, or get scanned at one of their 3D scanners at locations nationwide. The company also offers a 30-day trial.Even for those without foot pain, the company says these orthotics support your arch and provide shock absorption to help prevent future foot, knee, or back pain.Our Tester’s Take: After taking the quiz, in which I said that I (luckily) have no current foot pain and that I do ha
All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.
If you’re a runner with foot pain, it makes sense that you might be looking for the best insoles for running—they can help with several different conditions: “Typically, I would recommend [insoles] to a patient if they had flat feet, high arches, plantar fasciitis, diabetic neuropathy, knee pain, and sometimes even low back pain,” says Julianne Lane, DPT, CSCS, a physical therapist at Bespoke Treatments in San Diego.
In general, insoles (a.k.a. orthotics) are an added layer that helps control the biomechanics of your foot, explains Saylee Tulpule, DPM, a board-certified podiatrist and spokesperson for the American Podiatric Medical Association (APMA). “I wear orthotics because they help me to control my pronation, which helps my plantar fasciitis,” she says, adding that she often recommends insoles to patients, too, and says over-the-counter options are a good place to start before considering custom orthotics. “It's just a great addition to help promote arch support,” she says. For your guide to shopping the arch support insoles, keep scrolling.
The Best Insoles for Running, at a Glance
- Best overall: Superfeet Run Cushion Medium Arch, $55
- Best for low arches: Aetrex L720 Speed Orthotics, $70
- Best for medium arches: Enertor Running Insoles, $44
- Best for high arches: The Walking Company ABEO 3D3 Orthotics Max Performance Orthotic 2 Mens, $60
- Most affordable: Dr. Scholl’s Run Active Comfort Insoles, $13
The Best Insole for Running, Overall: Superfeet Run Cushion Medium Arch
The Superfeet insoles come recommended by both Dr. Tulpule and Dr. Lane. These cushioned running insoles come in low, high, and medium arch support so no matter your arch height, there’s an option for you. The material feels stiff enough to provide that responsiveness you need while running, and the heel cup softly provides extra cushioning to your heel, which may help with stability and shock absorption. The moisture-wicking top cover purports to reduce odor and fend off blisters, too.
One slight downside with these is that they’re “trim to fit,” meaning you must remove the shoe insoles of your running shoes and place them on top of the Superfeet ones, trace around the former, then trim the new insole to fit your shoe size. Not a huge deal, but just an extra step that other insoles on this list don’t require.
“I personally tend to pronate a lot and have a history of mild scoliosis,” says Lane, who has gotten custom-made orthotics in the past. “I have also loved Superfeet,” she says. “I’ve used these in the past in my soccer cleats and tennis shoes.”
Our Tester’s Take: I took these for a long-distance run along the Hudson River in New York City. I was a bit skeptical of insoles in general, and since I have medium arches, didn’t feel like I really “needed” something special like an insole. But, when I swapped my Nike Pegasus insoles with the Superfeet ones, I felt bouncier (perhaps due to the “energizing” heel cushion that’s said to disperse impact and reduce vibration for folks with heel pain) and liked how the arch support hugged my arch more than the original ones that came in the shoes. TBH, I don’t think I’ll be taking these out of my Nike’s!
The Best Running Insoles for Low Arches: Aetrex L720 Speed Orthotics
These insoles made for running, athletic, and tennis shoes come with the stamp of approval of the APMA. They’re made with a material that’s specifically designed to provide cushion while still being lightweight and durable—and they have an antimicrobial mesh lining to keep your feet stink-free.
The L720 is designed for those with lower arches, but the company also offers a model to support high arches or neutral arches—the L700. For even more of a customized fit, you can take the company’s short quiz, or get scanned at one of their 3D scanners at locations nationwide. The company also offers a 30-day trial.
Even for those without foot pain, the company says these orthotics support your arch and provide shock absorption to help prevent future foot, knee, or back pain.
Our Tester’s Take: After taking the quiz, in which I said that I (luckily) have no current foot pain and that I do have a removable insole in my current pair of shoes, the company suggested I try the Speed Orthotic L700.
Out of the box, they feel firmer (so presumably would be the right insoles to give you some run support) than some of the other picks on this list. And it was nice that I didn’t have to trim them and they fit easily into my Asics Gel-Nimbus 26’s.
While running, I could definitely feel the arch support pushing into my inner feet (not in a bad way). One slight downside is that the top material feels a little slippier with certain socks. I wore a more cushioned pair to counteract this effect.
The Best Running Insoles for Medium Arches: Enertor Running Insoles
Disclaimer: The fact that there’s a picture and quote from Usain Bolt on the packaging did give me an initially positive impression of these shock-absorbing insoles. They boast lightweight cushioning and claim to reduce foot fatigue. The company also says they’ll last for 500 miles, a promise we didn’t see for many other insoles on the market.
Enertor says they’re best for neutral to mild overpronators (the insoles’ cushioned arch support is said to lessen pronation and improve stability), so they likely wouldn’t be a good fit for those with lower arches or those who supinate. They’ve got a low profile with a single length of material without a noticeable heel cup or raised arch component.
The company notes that you should slowly “wear in” your insoles by walking in them for a few days before taking them on a run. Even after you start running, it could take up to three weeks for your feet to fully adapt, they say, although most people “adapt considerably faster than this.”
Our Tester’s Take: “I put the Enertor insoles in my Adidas Supernovas for a casual 5K,” says our tester, a 39-year-old casual runner in New York City. “It wasn’t a huge difference from the existing insole but it did feel a bit stiffer,” which could mean more shock absorption. “I’m looking forward to seeing how they start to adapt to my feet after a few more runs.”
The Best Running Insoles for High Arches: The Walking Company ABEO Max Metatarsal Insoles
Whether you have a low, medium, or high arch, there’s an ABEO option for you. A big pro is that they have a deeper heel cup for stability. “Because the plantar fascia and Achilles tendon attach at the rear foot, a deep heel cup really helps to increase shock absorption,” Dr. Tulpule says, adding that your heel should feel cradled in the cup.
These insoles also have a breathable moisture-wicking top layer in addition to a layer of cork and two other layers of cushioning. With the seal of acceptance from the American Podiatric Medical Association, they’re expert-approved, too.
Our Tester’s Take: These insoles from The Walking Company were also worn in our tester’s Adidas Supernovas. “I felt significant support in the arch and cushioning in the heel,” he says. “I tend to be a heel striker, so I believe that cushion could be helpful.” He adds that this even went so far as to give him more confidence when striding, knowing he had that extra support under his feet.
The Most Affordable Running Insoles: Dr. Scholl’s Run Active Comfort Insoles
“If someone is in a pinch and stands on their feet for an extended period, Dr. Scholl's over-the-counter insoles can be a budget-friendly option found at most pharmacies,” says Lane. These insoles have reinforced arch support that “improves the transition of weight from landing to push off,” per the company. It’s not specifically noted what type of arch these are best for, but Lane says that “the reinforced arch support would be best for patients with low arches or ‘flat feet,’ [because it] helps provide additional support that is needed to both stabilize and lift the arch.”
Our Tester’s Take: The material of these insoles doesn’t feel as sturdy or firm as some of the others I tested through the toe and heel area, but they do feel firm where it counts: in the midfoot. They also feel “squishier” just to the hand, but the true test was how they felt in my Asics. I took them out for a spin and did enjoy that feeling of support in my midfoot, but also felt as if my forefoot and heel were sinking into the material a bit. On an easy or “recovery” type run, I actually think this could be a good thing, but I wouldn’t use these insoles for something like speedwork or race day. The effect of the cushion almost feels like the opposite of a carbon-plated shoe that gives you that speedy responsiveness.
Other Insoles for Running We Like
Spenco Polysorb Walker/Runner Insole: These APMA-approved insoles specifically for high arches are affordable (at $29.99) and still boast features like antimicrobial lining, a solid heel cup, and a one-year guarantee.
PowerStep Heat Moldable Insoles: These insoles from Power Step, a brand blessed by Dr. Tulpule, can be customized to your exact arch with their heat molding tech. This type of technology can be useful for those with very high arches who can't find something suitable off the shelf. Dr. Tulpule also likes the Power Step Pinnacle Max for those who over-pronate.
Dr. Scholl’s 24-Hour Energy Multipurpose: Another pick from Dr. Scholl’s, this affordable option includes thousands of foam beads “immersed in flexible gel,” to purportedly help with energy return.
What To Know About Pronation
Insoles for running are sold primarily based on arch type—low, medium, or high—and to address pronation
Overpronation: If you have low arches and overpronate (meaning your feet roll inward when you walk or run), you can benefit from insoles to help support the inner arch of your foot, says Chrysta Irolla, director of prosthetics and orthotics at the Hospital for Special Surgery in New York City. These orthotic insoles should feel like they’re pushing your arch upward.
Underpronation: On the flip side, if you underpronate or supinate, which is common for people with higher arches, your feet may not be absorbing shock as effectively. That could lead to other joints (read: your knees, hips, etc) absorbing more of the shock when you run, which could ultimately cause injuries like shin splints. Adding a cushioned insole can help mitigate some of this, Irolla explains.
Normal pronation: Even people with medium or “normal” arches can benefit from shoe inserts to improve the positioning of their knees, per Irolla, especially if they have back or knee pain. (Although, it’s best to always talk to your doctor first if you’re in search of pain relief.)
How To Choose How Much Arch Support You Need
You can often visually see this—those with high arches will have clear space under their foot between the toes and the heel when they stand normally; those with low arches will have little to no space. And if you’ve ever been fitted for running shoes, this is often something the sales associate will share with you as it also helps guide you to the right shoes for your arches. (Which, btw, the experts suggest starting with getting fitted for the right running shoes and then looking for insoles if you still need them, so you don’t end up overcorrecting!)
Another way to know if you have low arches is to do a single-leg squat in front of a mirror: If the knee of the standing leg caves inwards as the arch flattens, that could be a sign you need more support on the inside of your foot, Irolla says. (FYI: It might also signal that you could benefit from some hip strengthening.) Sometimes you can even see the knee cave when looking at photos or videos of yourself running, she adds.
While Lane points out that it’s always best to consult with your doctor, podiatrist, or physical therapist first, below are some insoles for running that are worth consideration.
How We Tested Insoles for Running
We talked to three experts in the orthodics, podiatry, and physical therapy to find out who needs insoles and the most important factors to consider when selecting insoles for running. From there, we extensively researched available options on the market and had two testers try them out to get first-hand reviews.
How to Choose the Best Insoles for Running
Consider the following aspects when choosing insoles for running, according to the experts:
Arch type: This is inarguably the most crucial factor to consider. You’ll want to identify if you have low, medium, or high arches (see above) and then look for those buzzwords on the insole packaging.
Breathable materials: Let’s be real: Especially if these bad boys are going to be in your running shoes, you’ll want some way to prevent stinkiness. The models on this list boast “moisture-wicking” and “breathable” materials, terms we looked for.
Firmness: “An orthotic needs to be firm because our body weight is on our feet and there's too many over-the-counter ones that just smosh down when a person stands on them,” Dr. Tulpule says, which, “kind of defeats the purpose of controlling the biomechanics.”
Comfort: At the end of the day, the insole should feel good to you. “It's just about putting it into the shoe and trying it out during a workout,” says Dr. Tulpule. “When you come back after workout, if you notice a little less soreness, whether it's in your Achilles tendon or your plantar fascia or in your arch, then that's a good indicator that it's keeping ground reactive forces down coupled with the shoes.”
FAQ
Running-specific insoles may be a little stiffer to account for the higher impact forces of running, says Irolla. And while there are some good insoles for running out there that aren’t specifically marketed as such, looking for ones with “running” on the packaging might help to more easily guide you towards what you’re looking for.
“Insoles should also be paired with the right shoe—those two things work together,” says Irolla. “All those things that feed into the choice of what type of insole you should be getting should also feed into the choice of what category of shoe you should be using (e.g. cushion versus stability). In fact, she recommends getting the right shoe first, then determining whether you still need a separate insole.
About the Experts
Chrysta Irolla is the director of prosthetics and orthotics at Hospital for Special Surgery in New York City. Julianne Lane, DPT, CSCS, is a physical therapist at Bespoke Treatments in San Diego. Saylee Tulpule, DPM, is board certified in podiatric medicine and is a spokesperson for the American Podiatric Medical Association (APMA).
