We Spent 500 Hours Testing the Best Insoles for Runners—Here's How to Find The Right Pair (2024)

• Our Picks

• We Also Tested

• How We Selected and Tested

• What to Look for

• FAQ

• Why Trust Verywell Fit

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}

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}

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}

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}

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}

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}

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}

How We Rated the Insoles for Running

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 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.

• What are the benefits of insoles?

  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 do insoles last?

  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.

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