One of the best things about today's running environment is that There are many shoe options. Modern shoes are so diverse that finding the perfect fit is easy, but finding the right fit can still be difficult. This is where running insoles come into play. The best running insoles can transform your shoe (or your entire shoe). By providing a more specific fit, you'll experience a more comfortable ride, better long-term support, and fewer running-related injuries.
Considering the wide variety of brands and shoes to choose from, you'd be right to think that brands have taken the time to perfect their insoles. However, almost all running shoes come with the exact same insole, no matter what the shoe is used for. If you take the insoles out of all the shoes we've tested over the years, you'll probably find that the only real difference between them is the brand.
Although this one-size-fits-all approach works in most cases, the majority of athletes would benefit from an insole that more closely matches their foot shape and running style. When you find the right insole, you'll notice relief up and down your body, from your hips and back to your ankles and heels.
To demystify the process and provide some helpful insights, we tested some of the best running insoles you can buy and tested them on dozens of runs on a variety of surfaces and distances. Read this article to see our picks for the top running insoles, or head on over to our buyer's guide, comparison table, and FAQ.
Best Running Insoles of 2024
Best overall running insoles
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material
foam, carbon fiber -
arch size
low medium high -
Ideal for these people
Runners who prefer solid support
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Deep heel cup provides a stable fit -
Carbon fiber arch provides crisp and responsive energy return -
After a few runs, your foot will be molded to the perfect shape.
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It may take a few runs to get used to, especially if you are a runner with high arches. -
Carbon fiber may be too stiff for some runners
best value insoles
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material
form -
arch size
one size -
Ideal for these people
Multisport and road running
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Significantly reduces the effects of strong impacts -
The entire foot absorbs shock. -
Built to excel in any sport or activity
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Not ideal for people who underpronate -
Some people may prefer more arch support
The most balanced running insole
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material
foam, bamboo, plastic -
arch size
low medium high -
Ideal for these people
Runners looking for versatility for all run types
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Perforated foam is highly breathable -
Separated heel cup allows for a wide range of motion -
Targeted cushioning in the forefoot and heel provides ample shock absorption.
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Some may prefer firmer arch support
best moldable running insoles
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material
recycled cork -
arch size
One size (mouldable for a personalized fit) -
Ideal for these people
everyday wear
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Quickly fits any foot shape -
We have 14 sizes available from M3/W5 to M16/W18. -
More breathable than foam insoles even in hot conditions
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Molding the footbed requires extra effort in the front -
May be too wide for narrow running shoes
The most grippy running insole
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material
form -
arch size
One size (only one Konnect model is made for arch support) -
Ideal for these people
Trail, workouts with lateral movements
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Stays securely in place even during intense lateral movements -
Multiple thickness options for customized support
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Not ideal for people with high arches -
Runners with high mileage may need firmer support
Running insole comparison table
How to test running insoles
To get the most comprehensive results and detailed insights, the GearJunkie team tested a variety of insoles across multiple surfaces and distances.
Our lead tester, Will Porter, is a lifelong runner. His 400-meter races and endless laps around the soccer field in high school inspired him to pursue endurance running in his 30s. He has been a regular evangelist for his running insoles for more than a decade, and since getting fitted for shoes at his running shop in his late teens, he has never looked back.
He's run a variety of races over the past few years, from a trail half marathon in Joshua Tree to a fortuitous opportunity to run in the 2023 Boston Marathon. His current training is centered around a local road half marathon and his first 50km. During the test run, the driving surface changed from paved road to single track.
When thinking about specifically what type of insole is right for him, he's looking for solid arch support first and foremost, but he's happy to accommodate if you need extra cushioning. He has a history of knee problems, so finding a shoe that provides proper arch and supination support is paramount. For example, testing moldable cork insoles and foam-only insoles was a new experience, but he'll do anything to quickly do away with the insoles that come standard with his running shoes.
What are insoles for?
Now that we've explained it all, you may still have questions. Why on earth do I need insoles? They don't come with my shoes? Indeed, all running shoes come with insoles. But 95% of the time, these insoles are thin, cheap, fluffy pieces of foam that don't do much other than provide a touchpoint between your foot and the midsole.
Running shoes can advertise being “plush” or “responsive,” but they can't accommodate a wide range of foot shapes. This is where insoles come into play. They transform shoes made for the masses into shoes that actually fit the individual.
comfortable
As mentioned before, most factory insoles are barely strips of foam that aren't even glued together. (It's as if the brand knows that most runners like to add their own insoles.) To get the most out of the comfort features built into the shoe's actual design and construction, You will need to add your own insoles. Made with fuller foam and typically with targeted cushioning, they provide long-term comfort over hundreds of miles, something you'll never be able to achieve with factory insoles.
support and stability
Are your feet as flat as plywood? no. High arches, low arches, overpronation or underpronation. Factory insoles are not made to support your individual needs. To optimize your stride and support the natural anomalies of your running gait, you need an insole that actually adapts to the shape and characteristics of your foot.
Insoles come in a variety of sizes, shapes, and stiffnesses and are backed by scientific research into pedal function. The correct insole adjustment will make your shoes more comfortable and improve your speed and endurance.
injury prevention
Using the right insoles will not only increase your speed and feel more exhilarating, but will also make you less prone to injury. It's not a panacea for all running ailments, but by increasing comfort and adding structural support, you can treat things like plantar fasciitis, lower back pain, knee pain, heel pain, and many others that plague runners. reduce the risk of common injuries.
Buyer's Guide: Things to keep in mind when using running insoles
arch support
When you're looking to buy the best insoles for you, it's important to first know what type of arch profile you have. Most insoles are tailored to a runner's unique arch height to provide support and help correct pronation. For example, our favorite running insole, Superfeet Run Support, comes in low arch, medium arch, and high arch sizes.
Running with properly shaped insoles will keep your feet stable and reduce the risk of strain on your back, knees, ankles, and feet. In addition to pain management and injury prevention, supportive insoles will make you more comfortable and help you run farther and faster.
Firm feedback and supple cushioning
After testing a variety of insoles, we concluded that most insoles fall into one of two categories: hard and responsive, or soft and supple. If you love shoes with maximum cushioning and large stack heights like the Hoka Bondi, you may not notice much of a difference with a plush foam insole. On the other hand, if you combine a hard insole with a lot of energy return with a carbon-plated super shoe, it can make you flat.
To get the most out of your insoles, it's best to choose insoles that complement the best qualities of your shoes, rather than just adding to what's good about them. We think insoles are the yin to a running shoe's yang, but if the extra 3mm of foam makes the cloud-like trainers even more cushioned, we're not going to stop them. .
Formability
The foam portion of almost all insoles eventually permeates and molds to the shape of your foot. However, some insoles are designed to fit your foot immediately by heat molding, similar to ski boots. This results in an insole that fits very well with little effort or break-in period, a boon for those who want to feel comfortable right out of the box.
However, not all insoles are made for heat molding, so be sure to double-check before putting them in the oven. The last thing you want is the smell of burning foam filling your home.
Insole size and thickness
One thing we learned during our testing period is that the volume of a particular insole can vary widely from brand to brand. All of the shoes we tested are designed to be universal, but if you love a particular shoe brand, your favorite insoles may be as compatible with your favorite shoes as other insoles. You may notice that it's not there.
Before logging any hard miles, it's a good idea to test them around the house to see if they settle properly into the shoe's footbed. There's nothing worse than walking out the door and realizing that your new insole fits your foot, but it actually doesn't fit your shoe.
FAQ
Every runner has different needs, but the top choice for almost everyone looking for a quality insole for running is the Superfeet Run Support insole. Available in multiple arch sizes, it can be easily cut to fit any type of running shoe, whether it's a wide, voluminous trainer or a narrow, speedy work shoe.
If you're a runner looking to add comfort and support to your daily efforts that factory insoles can't provide, your next choice is the Currex RunPro. This is a minimalist, breathable insole packed with high-tech features. Ultimately, the choice is personal, but we believe that adding a good insole is almost always better than continuing to use the flimsy insole that comes with your new running shoes.
Buying insoles may seem like an unnecessary expense when spending a fortune on some beginner runners, but even if you just get one pair to replace your shoes, almost all We believe that people can benefit from purchasing insoles (yes, you should have more than one pair of running shoes).
Almost all offer more support and comfort than the factory one-size-fits-all insoles. If you don't want to buy insoles, we recommend the Tracksmith Elliott Runner. It's comfortable, supportive, and best of all, replaceable Pebax insole.
Simply put, you can use insoles with any running shoe. However, some are kinder than others. Most shoes come with an insole that can be easily removed and replaced with a more substantial shoe, whether suitable for daily running or speed work.
I noticed that many popular racing shoes like the Nike Alphafly have bonded insoles. So replacing insoles can be a hassle at best, and downright sticky and impossible to work with at worst. You can also layer an insole over the factory insole, but be aware that this may affect the overall fit of the shoe.
We've tested the best running shoes of 2024, with options to suit every budget. HOKA, Brooks, etc. are recommended.
Before you give up on shoes just because your feet hurt, try tying your shoelaces using this super handy chart.