The 5 Best Running Insoles For Healthy Feet
I used to suffer from debilitating plantar fasciitis. I wasn’t quite sure what was causing it, but I’d have pain while walking, and running was out of the question. If I was going to continue checking off marathons from my bucket list, I needed to find a solution fast.
I had to try many different running insoles, and have come up with what works and what doesn’t work. This is my list of the best insoles for running.
SOLE Active Thin
These insoles are particularly useful for runners who suffer from foot pain, plantar fasciitis, or other types of foot-related discomfort while running.
$55/pair
Currex RUNPRO
These insoles feature a variety of customization options such as different arch heights, cushioning levels, and pressure points to provide the perfect level of support and comfort for your feet.
$59.95/pair
ALINE Running
These insoles are designed to provide optimal support and comfort for runners of all levels. They utilize ALINE’s patented technology, which includes a suspension zone that mimics the foot’s natural suspension system.
$99.95/pair
SPENCO Ground Control High Arch
These insoles feature a deep heel cup and metatarsal arch support that work together to stabilize the foot and improve overall foot alignment.
$49.99/pair
SOLE Performance Medium
These insoles feature a molded arch support that helps to improve foot alignment, reduce fatigue, and prevent common running injuries.
$55/pair
What Running Insoles Are Good For
All running shoes come with some sort of insole in them. They are typically flimsy inserts that simply act as a barrier between the unfinished part of a shoe and your foot.
The running and cycling shoe inserts mentioned in this article are “functional insoles”. While the shoe itself provides cushioning to your feet, an insole should provide additional support. It should most importantly place (and keep) your feet in the correct position for your arch type and running style.
A running insole should also stretch and soothe the fascia tissue on the underside of your feet. Irritation of this tissue results in plantar fasciitis, and you don’t want that. The right cushioned insoles can help with pain relief caused by plantar fasciitis.
Running insoles can also provide additional support for the feet, particularly for runners with flat feet or high arches. Insoles can help distribute the weight of the body more evenly across the feet, reducing pressure on specific areas and helping to prevent pain and discomfort.
Additionally, some shoe inserts can help correct pronation or supination issues, which can improve running form and reduce the risk of injury as well as alleviate heel pain and knee pain.
Finally, running shoe insoles can also help improve overall comfort and pain relief while running. Many shoe insoles are designed with breathable materials and moisture-wicking properties to help keep feet dry and cool during long runs. Some shoe insoles also feature odor-fighting properties to help prevent unpleasant smells from developing in running shoes over time.
We have your marathon pace chart to help you target your next marathon. Record your current pace, then see what your pace is after finding the right insole.
What Running Insoles Aren’t Good For
First running shoe insoles are not a cure-all solution for foot problems. While they can help provide additional support and cushioning, they cannot completely fix issues such as flat feet, high arches, or other structural problems. If you have chronic foot pain or discomfort, it’s important to consult a healthcare professional for a proper diagnosis and treatment plan.
I don’t believe running insoles should be used for cushioning. The only exception for this is when treating plantar fasciitis. A running shoe itself is much more efficient at providing cushioning. Also, cushioning adds bulk, so adding a lot of cushion to an insole is only going to crowd your foot and cause your running shoes to not fit like they should.
This leads me to the next item – running shoe insoles can’t cure the wrong running shoes. Minimalist or low-profile running shoes are designed to provide a minimal amount of cushioning and support. If you have this type of shoe and you really need a higher level of cushion, adding performance insoles isn’t going to fix that. If you’re trying to qualify for the Boston Marathon (a net downhill course), cushioning is critical since you’ll be doing more heel striking than normal.
Overall, running insoles are not a substitute for proper footwear and training. While they can help reduce the risk of injury and provide additional comfort, they cannot replace good running form, appropriate training, and a well-fitting pair of running shoes. Runner’s knee caused by poor form can’t be magically cured with an insert alone.
While we love cold plunge tubs (especially portable cold plunge tubs), if you’re using them to cure foot issues, you probably need different shoes.
Choosing the Best Running Insole For You
Most running insole manufacturers have their own process to determine which product you should use. However, you know your body better than anyone and it’s important to have an idea of what will help you.
Tip #1: Determine Your Foot Type
There are three main types of feet: flat feet, neutral feet, and high arches. Flat feet have little to no arch, while neutral feet have a moderate arch, and high arches have a significant arch.
Here’s something I’ve learned – many people have fallen arches due to not having proper arch support for many years. I had this. It wasn’t until I began wearing high arch support insoles that I started performing at my best.
If you’re not sure about your foot type, you can visit a podiatrist or a specialty running store to get a professional analysis. They can help you determine the best insole for your specific needs.
If you’re shoe size is a 1/2 size and the running insoles fit only full sizes, buy the next size up. Ex – you wear 10.5 shoes, buy the size 11 running insole. You can cut it down to size to fit.
Tip #2: Consider Your Running Style
The type of insole you choose can affect your gait, so it’s important to find one that complements your running style. If you pronate or overpronate, the right running insole can help correct this.
Additionally, if you have any existing injuries or conditions, such as plantar fasciitis or shin splints, you may require an insole with targeted support in specific areas. For example, if you have plantar fasciitis, you may need an insole with added arch support to alleviate the strain on your plantar fascia.
Tip #3: Look for Quality and Durability
Insoles come in various materials, including foam, gel, and cork. Foam insoles are a popular choice as they are lightweight and provide excellent cushioning. Gel insoles are also popular as they conform to the shape of your foot and provide targeted support. Cork insoles are known for their durability and moisture-wicking properties.
You should also consider the insole’s thickness and shape. A thicker insole may provide more cushioning but can take up more room in your shoe. A slimmer insole may be more comfortable but may not offer as much support.
Running puts a lot of stress on your feet and insoles, so you want to choose a product that will last. Look for insoles with high-quality materials and stitching that can withstand the wear and tear of running.
My running insoles take a beating since I use them in my triathlon, marathon, and swimrun events. They need to be durable to continue providing comfort to me.
The Best Running Insoles
SOLE Active Thin
SOLE Active Thin insoles are particularly useful for runners who suffer from foot pain, plantar fasciitis, or other types of foot-related discomfort while running.
The insoles are made with high-density EVA that can be molded to the unique shape of your foot, providing customized arch support. The top layer of the insole is made with a moisture-wicking material that keeps your feet dry and comfortable during long runs.
They are lightweight and low-profile, which means they won’t add unnecessary bulk to your running shoes.
We LOVE these insoles. They are comfortable yet rigid and do not crowd your shoe at all.
Price
$55/pair
Thickness
1.6mm
Sizes
Men – 3 to 17
Women – 5 to 19
Currex RUNPRO
These insoles are engineered with precision using advanced materials and technology to create a supportive, comfortable, and dynamic footbed that adapts to the unique shape and biomechanics of each runner’s feet.
These insoles feature a variety of customization options such as different arch heights, cushioning levels, and pressure points to provide the perfect level of support and comfort for your feet. They also help reduce the impact on your joints, improve your posture, and optimize your running gait, leading to faster, smoother, and more efficient runs.
Whether you’re a professional athlete or just starting out, Currex RUNPRO insoles can help you take your running to the next level.
The customization factor of these insoles is why many athletes choose them.
Price
$59.95/pair
Thickness
3.5mm to 4.5mm
Sizes
XS – XXL
Men – 3 to 14.5
Women – 4.5 to 16
ALINE Running
These insoles are designed to provide optimal support and comfort for runners of all levels. They utilize ALINE’s patented technology, which includes a suspension zone that mimics the foot’s natural suspension system.
With ALINE running insoles, runners can enjoy improved stability, reduced fatigue, and a more efficient stride. They have a “tab” system for customization where you can place different size tabs on either side of the heel for a better fit. These tabs are sold separately though.
These insoles do not have as much as support as the other insoles in our lineup, but they are great for flatter feet.
I personally used these in my triathlon cycling shoes for 3 years and loved them.
They are quality insoles and are built to last.
Price
$99.95/pair
Thickness
Could not determine
Sizes
XS – XXL
Men – 5 to 13.5
Women – 6 to 14.5
SPENCO Ground Control High Arch
The SPENCO Ground Control High Arch is a running insole designed specifically for runners with high arches. These insoles feature a deep heel cup and metatarsal arch support that work together to stabilize the foot and improve overall foot alignment.
The Ground Control High Arch also incorporates SPENCO’s Total Support Technology, which provides cushioning and shock absorption to reduce impact, prevent injuries, and provide pain relief. The insole’s 3-Pod cushioning system also helps to evenly distribute weight across the foot and reduce pressure on high-impact areas.
With the SPENCO Ground Control High Arch insoles, runners with high arches can experience improved comfort, support, and performance. These SPENCO insoles are perfect for runners looking to reduce foot fatigue and prevent common running injuries such as plantar fasciitis or shin splints.
These are more flexible than the SOLE insoles, and that gives them their own feel that some runners prefer.
Price
$49.99/pair
Thickness
Could not determine
Sizes
Men – 3 to 13
Women – 5 to 15
SOLE Performance Medium
These insoles feature a molded arch support that helps to improve foot alignment, reduce fatigue, and prevent common running injuries.
The SOLE Performance Medium insoles also utilize a moisture-wicking, antimicrobial top layer that helps to keep feet dry and fresh, even during the most intense runs. The insoles are customizable, allowing runners to heat mold them to their unique foot shape for a personalized fit.
In addition, the SOLE Performance Medium insoles feature a deep heel cup and a high-rebound EVA layer that provides cushioning and shock absorption. This combination of support and cushioning helps to reduce impact and improve overall foot comfort.
These are made out of recycled cork which helps with cushioning and odor absorption.
These insoles are actually Certified Carbon Negative. Their creation results in removing more carbon from the atmosphere than they added.
These are fantastic insoles, but if you have tight running shoes already be aware that they will take up slightly more space due to their cushioning.
If you’re suffering from plantar fasciitis, you probably will appreciate them.
Price
$59/pair
Thickness
3.2mm
Sizes
Men – 3 to 16
Women – 5 to 18
Conclusion
Choosing the best running insoles can make a significant impact on your running performance and help prevent injury. Understanding your foot type, running style, and choosing a high-quality, durable insole will ensure that you’re running at your best.
My running insoles allow me the ability to train to run faster. I have found that the running insoles I use also work equally well in my hiking boots, dress shoes, and other athletic shoes.
If you have any questions or would like to discuss running insoles further, please don’t hesitate to reach out to me. I’m always happy to chat with fellow runners and share my personal experiences and knowledge.
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