Choosing The Best Insoles For Running Shoes

Insoles differ greatly in many ways; so, it’s important to understand the factors to consider before choosing the best running insoles for you.

Walkers produce a significant amount of stress and forces in their feet just by walking. At the same time, persistent running at a higher pace and with greater force generally leads to foot pain.

Foot pain may be extremely inconvenient, and it might even prevent you from running for a long time. Using insoles in your running shoes is an excellent way to prevent discomfort before it becomes a problem.

best running insoles

The benefits of wearing running insoles

Insoles support foot Arch.

This is considered the most significant advantage of wearing insoles to correct flat arches. Insoles with well-built arches will aid in supporting fallen arches by elevating them to a proper level during the movement.

Foot problems are less likely to occur.

Running insoles can aid in the prevention of common painful foot problems such as plantar fasciitis and bunions. These problems are frequently connected with the harmful foot movement patterns observed in persons with flat feet.

Pain Relief for the Feet.

The foot’s muscles, ligaments, and joints are forced to adjust to this flattening motion, which eventually wears them out. This is when you begin to experience discomfort in your heel, arch, or toes.

Insoles will not only assist appropriate foot mobility but will also disperse pressure in the feet’ soles. This is done so that any excess stress is being removed from painful parts of the pain.

Assist in achieving healthy movements.

Your feet direct your entire body’s movement. So, if there is an issue with the fundamental support, the rest of the body will suffer.

Insoles serve to reinforce appropriate lower body mobility by improving foot movement patterns. So, after a few weeks of using the insoles, you should notice visible improvements in your walking style.

Performance Enhancement

Foot posture issues, such as flat arches, might put you at a higher risk of getting overuse injuries as an athlete. These injuries are frequently the consequence of repeated tension induced by poor foot mobility.

Insoles are a great way to minimize aberrant lower body movement as part of a workout program, which may help you save energy while lowering your risk of injury.

Reduces Lower Body Discomfort

Lingering pain in our lower back or knees may be the result of poor foot posture. This is the case because of the link between the feet and the lower body, which includes the ankles, knees, hips, and lower back.

Flat feet caused by insoles have a domino effect on the rest of your body.

Simple and inexpensive

Compared to the alternative, more expensive solutions, insoles are the simplest method for supporting flat arches throughout the day. While surgery may be required for severe problems, insoles can address flat arches in the early stages.

Insoles protect your feet from unpleasant problems that might otherwise make walking difficult.

Different Types of Running Insoles

There is presently a wide range of insoles available on the market, whether for running or other purposes. We may categorize them based on a variety of factors:

Types Of Insoles That Varies On Material:

Today, there are different types of running insoles and varied densities that offer more or less hardness and flexibility to the insoles. Here are several examples:

  • Gel insoles. Its smoothness immediately makes you feel at ease.
  • Insoles made of EVA (Ethylene Vinyl Acetate). It absorbs less energy than other materials because it is spongy, flexible, and elastic.
  • Insoles made of resin. It has a long history of usage in corrective insoles of various thicknesses, compacts, and densities, all of which have high mechanical resistance.
  • Insoles made of carbon fiber. Material with high resilience and minimal thickness and weight.
  • Viscoelastic insoles. It has great absorbing ability in a large amount of energy without sacrificing flexibility or comfort. Thin insoles and light.

Types of Insoles That Varies On Purpose:

Runners purchase insoles for different purposes:

  • To absorb the impact. Making the effect less intense and, as a result, lowering the negative vibrations that resound around the body with each footstep. This is the primary purpose of running insoles, and it is critical to use those with truly certified absorption properties.
  • To stabilize footsteps. Another feature desired in running insoles is increased stability, which allows the runner to move with greater confidence in each step, reducing the danger of injuries like twisted ankles.
  • Fatigue reduction. There are running insoles designed particularly to aid recovery after exertion and dispersing the vibrations of the impact during training.

Chart: Shoe Size / Sole Reference:

Things to Consider When Choosing Running Insoles

1. What are your weak points?

The first step is to examine your running technique and pay attention to your body’s weak spots. Insoles can assist adjust for imbalances or disparities, and viscoelastic materials can help minimize the vibrations of the body’s impact during running.

2. In What type of environment do you train or run?

Running in the woods, mountains, or desert implies confronting uneven or unfriendly surfaces, as well as steep hills, which necessitates more muscle-building labor and effort, among other things.

Races with slopes also include more rhythmic shifts. Asphalt, on the other hand, has a lower capacity to absorb shocks due to its hardness.

3. What are you looking for or needing from running insoles?

  • For protection. There are running insoles with viscoelastic characteristics (that absorb impact energy) that may be put beneath your custom insole.

You may also utilize certain ergonomic running insoles that adjust to your plantar anatomy and replace the original insole of your sports shoe with them.

  • For Performance. Running insoles help us maintain balance and stability by distributing the weight on our feet and giving them more grip.

All of this contributes to optimizing mobility when running, reducing injuries, and boosting performance.

  • The material that was used. Some materials, such as gel, may appear to provide more comfort at first. Still, you must be sure that your insoles truly absorb and disperse the energy created in each step/stride, rather than “rebounding” it to other regions of the body.
  • For health and well-being.  Running insoles are designed to protect your body, minimize the chance of injury, and increase your athletic performance.

Before you buy your running insoles, think about who created them and if the absorption qualities listed on the insoles are certified.

What are the best running insoles, based on what you need?

running insoles

  • Best Overall for Women: Superfeet Women’s Berry Insoles
  • Best Overall for Men: Sof Sole Men’s Airr Insole
  • Best for Plantar Fasciitis. If you suffer plantar fasciitis, SOLE Active Insoles at REI, a shock-absorbent insole with a moldable base, can help you run and stroll more comfortably.
  • Best for High Arches. The spine and knees and your feet and ankles benefit from  Superfeet Green Insoles, which are ideal for people with medium-to-high arches.
  • Best for Long-Distance Running.  Wernies Running Shoe Insertsinclude a raised arch support that gives stability whether standing for lengthy periods or going on a long walk or run.
  • Best with Cushioning. The  Currex RunPro Running Insolesare made of bamboo to keep your shoe odor-free, and they come with cushioning to withstand heavy impact while running.
  • Best for Overpronation. Powerstep Pinnacle Maxx Insoletilted platform minimizes foot discomfort and keeps overpronation in check by preventing stress on your heel.
  • Best for Shin Splints. Scholl’s Running Insolesselection has a unisex insole suitable for people with runner’s knee or shin splints and may be worn regularly.
  • Best for Road Running. If you’d rather be on the road than on the treadmill, the Physix Gear Sport Orthotic Insertsnon-slip option gives you the stability you need to perform at your best.
  • Best for Flat Feet.Spenco PolySorb Cross Trainer Insoles are lightweight and designed to minimize blisters, making them perfect for people who have flat feet.

Top 2021 Best Running Insoles

  1. Physix Gear Sport Full Length Orthotic Inserts
  2. Spenco Polysorb Cross Trainer Athletic Cushioning Insoles
  3. Currex RunPro Insoles
  4. Superfeet RUN Comfort Sport Insole

Signs that you need to replace your insoles

The following are four obvious indicators that it’s time to change your shoe insoles:

  1. The insoles have been damaged. If your insoles are destroyed, it’s simple to spot. If they’re ripped or damaged, you’re putting yourself in danger of developing blisters.
  2. The color of the insoles has faded. If the color of your insoles has faded, it’s a good sign that you need to replace them. Was there a logo on the heel or anyplace on the top cover of your insole? This is referred to as fading.
  3. Insoles have a distinct odor. Remove your insoles and throw them away. Sweat wetness can be a sign of bacterial or fungal development, which can lead to foot infections.
  4. Insoles lose their shape and become flat. It’s past time to change your insole if you notice it’s considerably flatter than it used to be. Your insole is useless without cushioning and support.


How can I wash my running Insoles?

  • Remove the insoles from the shoes. Your shoes’ insoles should be removed. Slide the insoles out the aperture after removing them from the footbed.
  • Brush away any loose dirt, dust, lint, or other debris so you may concentrate on the areas that are dirtier. Before you start cleaning, leave recently worn insoles somewhere nearby to air out.
  • In a big container, combine soap and water. Squeeze a few drops of a mild liquid dish detergent that will blend well in water into the sink or a separate pail. To make a solution, combine the soap and water.
  • For loosening stuck-on grime and stains, hot water is preferable to cold water.
  • In the soap solution, dip a stiff-bristled brush. For this, a nylon dish brush or equivalent tool would suffice. Shake off the excess solution after wetting the bristles.
  • To keep the insoles from becoming overly wet, simply use a tiny amount of soapy water at a time.
  • Soapy water should be used to clean the whole insole. Using tight, circular scrubbing strokes, work the soap solution on the insoles’ surface.
  • Concentrate on the stenches and stains that are most apparent around the heel and toes. Flip the insoles over and go over the bottoms as well once you’ve finished cleaning the tops.
  • Allow for air drying of the insoles. After you’ve washed the insoles, make sure they’ve had time to dry fully before putting them back on.

Because odor-causing bacteria are drawn to warm, wet environments, this will keep them from returning. Slide insoles back into your shoes and put them through their paces once they’ve dried properly.

How often should running insoles be replaced?

Your insoles should last around six months if you use them in your regular shoes. You may need to replace insoles every 3-4 months if you’re a dedicated runner or hiker or if you use them every day for hard activities.

But how quickly you should replace insoles should depend on three primary factors:

  • Insole Quality: Insoles constructed of higher-quality polymer materials endure longer than insoles made of lower-quality polymer materials.
  • Activity Level: Quality insoles can last up to 12 months with typical usage during everyday activities such as walking the dog and doing errands.
  • Frequency: Insoles are worn by some people all day, every day, while others only wear them for certain activities. Of course, the more you use them, the faster they will wear out.

Why should I consider buying multiple insoles?

  • Prolong the life of shoes: Replace factory insoles with new insoles to enhance the wearability of shoes by providing more comfort and support.
  • More shoe styles and types: There are more shoe styles and types than ever before. As a result, the more shoes you possess, the more insoles you’ll probably require.
  • Rule of Thumb. It’s good to have at least three pairs of insoles—one for work, one for leisure, and one for every day.
Coach Brian
My name’s Brian and I created to help people run far. After conquering marathons and ultramarathons, I became a running coach to help others achieve their running goals! We help people run far. By using this website, you can spend less time searching the Internet and being overwhelmed with information and more time doing the one thing you want to do: become a better runner.

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