Nearly every runner could benefit from insoles, and we narrow down the best options on the market for a variety of feet and running gaits.
Most runners can benefit from arch support, and the Currex RunPro Insoles were the iRunFar team’s favorites. Photo: iRunFar/Eszter Horanyi Height Increasing Insoles 4 Inches
While there’s much to consider when choosing between some of the best running insoles, and there are a lot available, a few key features are critical that can make a big difference. A well-fitting pair of insoles can help give your foot a more custom fit inside your running shoe by hugging your arch, cradling your heel, and improving your foot’s alignment. Good insoles won’t add too much volume or rigidity or change how the shoe feels when you run. If you’ve ever dealt with a painful foot condition like plantar fasciitis, you may already know how much a good pair of insoles can help keep your feet happy. Most runners can benefit from arch support, and there are lots of great running insoles available to make your running miles more comfortable.
The key, of course, is that the insoles are the right fit — and we can help with that. Over many weeks and months, the iRunFar team — including runners with every variety of arch profile and gait and some who’ve been dealing with that dreaded plantar fasciitis — have put the best running insoles currently available to the test. We put insoles in a variety of different types of shoes and took them on as many different surfaces as we could, from flat pavement to technical mountain trails. We rated the insoles on their comfort, cushion, and support, and we also considered their durability. In the end, we loved the support and fit of the Currex RunPro Insoles more than any other insole we tested. For those who just want a little bit of extra cushion and don’t need a lot of additional support, the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam is a great option.
Below, we’ve rounded up our top picks to help you with your search. For more background information on this guide, see our buying advice, testing methodology, and frequently asked questions below.
The iRunFar team tested various types of insoles to find the best on the market. Photo: iRunFar/Eszter Horanyi
The Currex RunPro Insoles were hands down the number one favorite among our testing team. These insoles are relatively thin and flexible, so they don’t change the way your running shoe fits and feels as much as other insoles. Yet, there’s no doubt about the support they provide. Testers noted that these insoles felt comfortable right out of the box, and they could immediately wear them for extended periods without breaking them in. Additionally, these insoles hug the arch without pressing into it. Currex’s dynamic arch design provides support underneath the arch while still allowing the insole to bend and move with the foot.
Although these insoles can be trimmed using a good pair of scissors, multiple testers reported that they fit right into their shoes with no slippage or trimming necessary. According to Currex’s size guide, you can count on these fitting true to size. These insoles are available in three different arch heights—low, medium, and high—so there’s something to fit a wide variety of foot shapes and support needs.
While these insoles are thinner than others we tested, they scored top marks for comfort and support. This balance is what put them at the top of our list of insoles. They also have a bamboo mid-layer for odor management, and they will mold to your feet over time, increasing their comfort. The lifetime for standard running insoles is about 500 to 900 miles, but we found these to break down and show wear after only about six months, which is a little sooner than expected. Since the difference between what we expected and what we experienced is relatively small, we won’t ding them for durability but take note that thicker insoles will last slightly longer.
Materials: Bamboo, foam | Arch profile sizing: Low, medium, high
The Sole Performance Medium insoles, made from recycled cork and EVA foam, offer exceptional comfort and support and some unique features. One thing that sets these insoles apart is that they can be heat-molded. Because they can be molded, these insoles aren’t offered in different arch sizes. The heat molding process is relatively simple and easy: put the insoles in a conventional oven that’s set at 200 degrees Fahrenheit for two minutes, then place them in your shoes, step in, and stand or walk around. If you don’t want to deal with the heat molding process, they will shape gradually to your feet as you wear them. Our testers agreed that these insoles felt very comfortable right out of the box and required no break-in period, so no one on our testing team opted to heat mold them.
While testers loved the comfort and support these insoles provide, they noted that they feel very structured compared to other running insoles they tested — however, that was not necessarily a bad thing. Testers appreciated the extra support for their tired feet on recovery runs and the guidance toward healthy foot alignment that these insoles offer for everyday running. None of the runners who tested these insoles were dealing with foot issues, but they noted that someone with plantar fasciitis or a toe injury might love the structured support.
The only real downside of these insoles is that when they get wet, they feel clunky inside your shoes — so, heads up to trail runners who regularly splash through streams or mud.
Materials: Recycled cork and EVA foam | Arch profile sizing: One size (heat- and wear-moldable)
The Blumaka Konnect Max Cushion insoles are much more flexible than many of the other insoles in this guide, but they will cushion and support your feet, especially if you’re running hard downhill or on technical trails. They’re a good choice if you prefer a bit more flex versus rigidity with your running insoles. They have a very deep heel cup that cradles the heel comfortably and provides a good amount of cushion. Made with 85% recycled ETPU (expanded thermoplastic foam), which is soft and bouncy, these insoles take less water and energy to make, so they have a smaller environmental footprint. Plus, Blumaka guarantees their insoles for 1,000 miles, so they should last as long or longer than other running insoles.
These insoles are a good option for runners with low- to medium-arch profiles, as our testers for this insole had. However, if you have high arches, you may find that these lack the support you need. We’re happy to report the brand has introduced two newer models, one of which focuses on arch support. Our testers did notice that these insoles didn’t feel quite as supportive in the metatarsal as some of the other options in this guide. However, if you’re simply looking to add support under your feet and upgrade your factory liner, these could be the perfect insoles for providing just a little bit of extra cushion.
Materials: Recycled ETPU foam | Arch profile sizing: Low profile, arch support, max cushion
Formerly known as the Run Comfort Thin, the Superfeet Run Support Medium Arch is another great all-around running insole, whether you’re dealing with foot issues or trying to avoid them. These insoles have a single layer of foam cushioning and a carbon fiber cap underneath the arch and heel to provide stability, structure, and rebound. They provide support with a heel cup, an area that naturally receives a fair bit of impact during most people’s running stride. These insoles are available in different arch profiles, and it’s worth noting the medium arch profile insole has mid-thickness foam, while the Support Low Arch insoles have thinner foam, and the Support High Arch insoles have thicker foam. Superfeet also makes a women-specific insole designed for medium to high insoles with thicker foam. These insoles were comfortable and out of the box and fit true to size with zero or minimal trimming. One tester emphasized the importance of lining up this insole with your arch before trimming it down, which is excellent advice for using any insole.
These insoles scored highest in support and fit amongst our testing team. Some testers noted that they felt the difference in arch support right away, and others appreciated that they didn’t notice the insoles at all. The only note of concern was that one tester noticed the insoles’ foam starting to get packed out after about 75 miles, which is much sooner than expected. Superfeet claims its insoles keep their shape for 12 months or 500 miles and offer a 60-day guarantee. If you opt for Superfeet insoles, consider watching for signs of excessive wear during that initial 60-day window.
Materials: Foam, carbon fiber | Arch profile sizing: Low, medium, high, and women-specific (note: “Support” insoles with different arch profiles also have different thicknesses)
Recommended for marathons, trail running, and everyday training, the Currex RunExpert Insoles combine the much-loved Currex fit with more structure and some gait correction you don’t get with the RunPro model, which was our top pick for this guide. These insoles are designed with gel dots under the big toe, ball of the foot, and heel to guide your foot into more of a midfoot strike stride. However, our testers were not huge fans of these gel dots, finding them a bit too rigid. That said, testers loved the fit of the arch and noted that the semi-rigid plate wasn’t overly controlling. Additionally, they appreciated that the low-profile design of this insole didn’t push them out of their shoes as some other insoles have done.
This insole may feel too structured for those who don’t need the high level of support or aren’t used to it. One tester compared the design to a rock plate, which could enhance or detract from your experience depending on your shoes and the terrain you’re running on. For example, if you’re in a softer shoe and running over technical terrain, these insoles could act as a rock plate to help protect your feet from rocky trails. On the other hand, if you’re already in a stiff trail shoe or running in lightweight road shoes, these insoles may feel like overkill. Nevertheless, if you’re dealing with plantar fasciitis, a toe injury, or other foot pain and want extra support and stiffness in your shoes, these insoles could be worth a closer look.
Materials: Not listed | Arch profile sizing: Low, medium, high
Our top choice for maximum support is Superfeet Run Cushion High Arch, previously called the Adapt Run Max. These insoles were a huge hit among our testers, some of whom are more familiar than they’d like to be with plantar fasciitis. In addition to using them for running, some of our testers stand all day for work and choose to wear these insoles all day, every day. Superfeet’s Cushion line prioritizes cushion and flexibility, making these a very comfortable option if you’re constantly on the go. Even with maximum cushion, testers didn’t feel like these insoles were taking up too much space underfoot or pushing their feet out of their shoes, though they may be too much for people who prefer lower-profile insoles.
These insoles have a softer underfoot feel than the Superfeet Run Support Medium Arch above. Instead of the carbon heel cap, which adds firmness, they have bouncy foam in the heel and forefoot to enhance rebound and energy return. While testers loved the instant comfort of these insoles and their applications beyond running, they also noted their relative thickness compared to others. Some runners will love the extra cushion, while others may find them a little too much.
Materials: Not listed | Arch profile sizing: Also available in a low-arch profile with the same thickness
While most running insoles fall within a price range of $50 to $70, there are a few lower-cost options that our testers deemed a great value, including the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam. This insole is a great option for runners looking for a high-quality footbed to replace their shoe’s factory liner but who don’t necessarily need special support. This insole is made with a few different foams, including a bouncy one for energy return and memory foam for supreme comfort.
These super flexible insoles make them great for running, but they lack the structure and support of some of the other insoles in this guide. Nonetheless, they have the potential to provide pain relief and address minor foot issues. They’ll certainly do a better job than the basic footliners that come in most running shoes. Testers appreciated that these insoles fit perfectly inside their shoes and felt comfortable right away, especially in the heel. While they may not be our top pick if we were looking for a high level of arch support, they’re a good option for daily training runs, especially recovery runs where you want some added plushness underfoot without changing the overall fit and feel of your shoes.
Materials: Foam blend, including memory foam | Arch profile sizing: One size
Our testers offered mixed feedback about the Remind Destin 3mm Low-All Arch insoles, but they’re worth considering if you’re looking for a basic replacement for your shoe’s stock insert that doesn’t cost very much. While some testers loved these insoles for the subtle increase in support and cushion, others found them underwhelming. The insoles are constructed with a proprietary blend of materials and designed to help cushion and diffuse the impact of each foot strike and provide a higher level of energy return than stock footliners. These insoles have a low-profile, three-millimeter thickness, though they’re also available in a slightly thicker, five-millimeter version, and they mold to your feet as you use them. The extra cushion provided supports weight distribution as you run and walk.
Among our testers who overpronate, some found that these lacked the support they wanted, while others liked the subtle, low-profile cushioned feel and said they would use these again in the future. These could be a low-risk investment if you’re curious about insoles and want to try upgrading your footbed, but you know you’re sensitive to the fit and feel of your shoes. On the other hand, if you like the support of a firm hug underneath your arch and heel, you’ll be better off choosing one of the other more supportive insoles above.
Materials: Proprietary blend | Arch profile sizing: One size. Also available in thicker, five-millimeter version
Understanding your arch profile and natural gait is an important first step to choosing the best running insoles for your specific feet and running gait. Your insole choice will depend both on your arch profile and whether you overpronate, underpronate, or have a more neutral gait. Many insoles are designed for either low, medium, or high arch profiles, and most models, including the Currex RunPro Insoles, have different options. Additionally, it’s essential to understand your gait when selecting an insole, especially if you have a high arch and you underpronate. An insole with a high arch profile could push your stride even further to the outside of your feet and lead to pain or injury.
There are several ways to measure your arch profile. Your best option is to visit your local specialty running store and ask one of the employees to analyze your arches and gait. They do this all day long and will quickly be able to offer information and shoe and insole recommendations. If you cannot do that, another method is to wet your foot and step on a dark piece of paper, such as cardboard or brown packaging paper. Be sure to measure both arches because they may not be the same. You can analyze your arch profile based on how much of your wet foot touches the paper. As for your gait, you could also ask a running buddy to watch your feet as you walk or run to see whether your feet roll noticeably inward or outward.
Level of Stiffness and Rigidity Versus Flexibility
Aside from being low, medium, or high, arches can be rigid, flexible, or anywhere in between. High, rigid arches remain fixed and move very little when standing, walking, or bearing weight. With a flexible arch, the arch will be visible when the person is sitting, but it flattens when they stand. Typically, overly flexible arches are associated with overpronation and related pains and injuries, while overly rigid arches are associated with supination and related issues. The Currex RunExpert Insoles were one of the stiffer insoles tested and provided a high level of arch support.
The Blumaka Konnect Max Cushion insoles have an impressive 1,000-mile guarantee. Photo: iRunFar/Eszter Horanyi
Most running insoles are designed to simply replace a running shoe’s footbed with a more customized fit and supportive experience, so they won’t noticeably change the volume inside the shoe. A simple insole like the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam is thin and flexible enough to provide extra support without changing the fit and feel of the shoe. The Currex RunPro Insoles also closely match the thickness of a running shoe’s factory liner but provide a lot more support. Once you replace the factory liner with the running insole, the fit should feel nice, like a hug.
That said, some insoles are designed to be more supportive and may have more volume. Some designs have thicker cushioning or more built-up arch support to address plantar fasciitis in particular. Finally, custom orthotics can significantly change how a shoe fits and feels. With all this in mind, the best way to ensure a good fit is to try on your running shoes and insoles together before purchasing.
The majority of the running insoles in this guide fall between $50 and $60, with two top picks, the Remind Destin 3mm Low-All Arch and the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam, available for a lower cost. Note, however, that the less expensive insoles are basic footbed replacements, meaning that they’re an excellent alternative to a running shoe’s factory liner, but they don’t provide a lot of extra arch support. Additionally, specialized insoles for issues like plantar fasciitis may exceed the price range in this guide, and custom orthotics can be very expensive.
Most of the best running insoles will last at least as long as your running shoes, and they may even get you through two cycles of shoes. Many brands claim a 500- to 900-mile lifetime for their insoles, but as with shoes, exactly how long the insoles last will depend on several factors, including the terrain you run on. If you’re the type of person who goes through running shoes very quickly, your insoles will likely wear out faster, too. The Blumaka Konnect Max Cushion insoles come with a 1,000-mile warranty and may last longer than others included in this guide.
To determine when to replace your running insoles, you can examine them for visible wear. Additionally, as with your running shoes, if your feet feel unusually tired and achy or your shoes feel less supportive, then it’s probably time for a fresh set of insoles, running shoes, or potentially both.
For most runners, over-the-counter insoles, even the lower-support Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam ones, offer plenty of support for everyday comfort and can help to deal with minor aches, pains, and overuse injuries. On the other hand, if you’re dealing with chronic pain, issues relating to your bone structure, or a serious medical condition, the best solution may be custom orthotics, which you would get from a podiatrist. If you want more customizable insoles, consider the Sole Performance Medium, which can be heat molded. We recommend working with your doctor, physical therapist, or other medical professional to determine your best option.
The Blumaka Konnect Max Cushion are great insoles for running technical trails. Photo: iRunFar/Eszter Horanyi
Heat Molding or Other Customization Features
Depending on their materials, some insoles can be custom molded using heat or other methods. The Sole Performance Medium insoles, and other Sole insoles made from cork, can be easily and quickly heat molded in a conventional oven. This process helps the insoles form to your feet for a comfortable and customized fit. Other insoles will naturally form to the shape of your feet over time. Insoles with soft foam and more cushioning will typically form to your feet more quickly than insoles constructed with harder foams, plastics, or carbon fiber. Regardless of customization options, insoles may take some time to break in and feel very comfortable. Your insoles should never feel painful or press uncomfortably into your arches. If you notice this, you should stop wearing them and switch them out for different insoles.
This best running insoles guide has been compiled with the expertise and testing experience of the iRunFar team, supplemented by extensive research by author Alli Hartz and input from seasoned running gear experts at iRunFar.
We began by compiling and considering a list of more than two dozen running insoles currently available. We then sent our top picks to our testing team, which included runners with every type of arch profile and gait and some who had experienced plantar fasciitis, Achilles tendonitis, or other foot-related injuries. Our testers tested the insoles for several weeks, and some of them for many months, collectively putting hundreds of miles on each style. With all their testing feedback, we finalized our list of the best insoles in this guide.
What is a running insole for?
The best running insoles, such as our hands-down favorite, the Currex RunPro Insoles, can help provide arch and heel support you don’t get from the factory liner that comes with your running shoe. An insole can help provide a more customized fit within the shoe and provide a higher level of support for your entire foot. Insoles can also address overpronation by placing more structure underneath your arch, where it tends to collapse inward. Combined with an overall improved fit, this can help prevent or reduce inflammation-related pain such as plantar fasciitis, reduce foot fatigue, and minimize achy feet. Finally, remember that your feet are the foundation for everything else — supporting your feet can also help reduce pain or discomfort elsewhere in the body, such as the knees, hips, and back.
The Currex RunPro Insoles were the iRunFar team’s favorite insoles. Photo: iRunFar/Eszter Horanyi
Do running insoles make a difference?
Yes, running insoles can help keep your feet well-supported and aligned, which helps the rest of your body stay in alignment. The key is choosing insoles to make sure they fit your shoes properly and are the right match for your arch profile and gait. If you’re using insoles unsuitable for your arch and gait, you could exacerbate current issues or create new, painful problems for yourself. Someone who doesn’t need much support could benefit more from a less structured insole, like the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam or the Remind Destin 3mm Low-All Arch, than one with a lot of rigid arch support.
What are the benefits of insoles?
Insoles can improve and enhance the fit and comfort of your running shoes. This can help you run more comfortably, prevent or reduce inflammation, and minimize fatigue in your feet. Insoles can also help keep your feet aligned throughout your running and walking stride, supporting and improving your posture. Finally, insoles can help support your arches and heels. All of these benefits can combine to ease tightness or pain in the feet, knees, hips, and back. Some insoles, like the Superfeet Run Cushion High Arch, are an excellent option for all-day wear for people who work on their feet.
What are the best insoles for running?
The best running insoles are the ones that match your specific arch profile and your natural gait, whether you overpronate, supinate, or run neutrally. We highly recommend having your arch and gait analyzed at a specialty running store before purchasing running insoles. Our top pick for the best running insoles was the Currex RunPro Insolesand with three arch-height options to choose from, the can fit a wide variety of feet.
How long do insoles last?
Running insoles should last at least as long as your running shoes. Depending on the type of insole and how hard you wear it, they may last through a couple of pairs of running shoes. In general, you can count on your insoles to last anywhere from 500 to 900 miles. Examining your insoles for visible wear, just like you would with running shoes, will help you determine when it’s time to replace them. Additionally, if your feet feel unusually tired and achy or your shoes feel less supportive, it’s most likely time for new insoles. Thinner insoles, such as the Currex RunPro Insoles, may not last as long as some thicker options.
Should everyone run with insoles?
While not everyone will benefit from highly supportive insoles, it’s hard to argue against adding a bit more cushion to your shoes with a flexible insole like the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam. For people who want more arch support than is provided by factory footliners, insoles can make a big difference, but you have to make sure that both your running shoes and insoles are the right match for your arch profile and gait. If you supinate, you may want to skip insoles altogether or opt to use an insole with a low or medium arch profile height so that you don’t tip your feet farther to the outside. Most of the insoles included in this guide, including the Currex RunPro Insoles, Superfeet Run Support Medium Arch, Superfeet Run Cushion High Arch, and Currex RunExpert Insoles, come with different arch profile options.
Our testers with plantar fasciitis loved the Superfeet Run Cushion High Arch insoles. Photo: iRunFar/Eszter Horanyi
What are the best insoles for plantar fasciitis?
Since plantar fasciitis stems from stress and inflammation underneath the arch and heel, treatment includes providing adequate arch and heel support that can disperse pressure across the entire base of the foot, alleviating the stress being placed on the arch alone. This is exactly what insoles are designed to do, and the best running insoles for dealing with plantar fasciitis are ones that provide you with the right level of arch support. People suffering from plantar fasciitis often find that a slightly more rigid and supportive insole works best. The Currex RunExpert Insoles were some of the more structured insoles tested by our team.
Do professional runners use insoles?
Runners of every variety use insoles, including professional, elite, amateur, recreational, and novice runners. The fact is, nearly every runner can benefit from arch support. The key is to make sure you’re choosing the best running insoles for your unique foot shape and running gait, whether you need the high level of support provided by the Currex RunExpert Insoles or something much less, like the extra cushion offered by the Powerstep Bridge Adaptable Arch Supporting Insoles with Energize Foam.
Do insoles help with knee pain?
This will depend very much on the root cause of the knee pain. Running insoles can help with some types of knee pain, especially when it stems from overpronation or collapsing arches. Adding moderate support, like that provided by the Superfeet Run Support Medium Arch, may help with certain types of knee pain by helping your feet have better alignment throughout your stride. Of course, there are many types of knee pain, and insoles won’t fix everything. If you’re experiencing knee pain, we recommend working with a medical professional to understand the cause and follow their recommended treatment plan.
iRunFar’s Alli Hartz loved the Superfeet Run Cushion High Arch for their support and comfort. Photo: iRunFar/Eszter Horanyi
Do insoles help with shin splints?
Yes, insoles can help with shin splints. Shin splints are caused by inflammation and tearing of the ankle-stabilizing muscles that attach to the shin bone, typically from overuse or too much intensity. Running insoles like the Currex RunExpert Insoles can help support, align, and stabilize the foot, which can alleviate the stress on those stabilizer muscles and reduce inflammation. That said, other treatments may be necessary depending on the cause and severity of the shin pain. We recommend working with a medical professional, such as a physical therapist, if you’re dealing with shin pain.
Nazaroo Insoles Alli Hartz is a member of the gear review team at iRunFar. She’s been writing about outdoor gear, outdoor adventure, and adventure travel for 10 years. Aside from iRunFar, Alli contributes gear reviews and adventure stories to Switchback Travel, Travel Oregon, and other outlets. She also works as a ski guide during the winter season and has dabbled in run-skiing on the Cascade volcanoes. Alli is based in Bend, Oregon, where she loves to run from her front door up into the Three Sisters Wilderness.