One of the best things about today’s running landscape is the abundance of shoe options. While the variance of modern footwear makes it easier to find a perfect fit, dialing in the right fit can still be a challenge — this is where running insoles come in. The best running insoles can transform a shoe (or a full stable of shoes) by providing a more specialized fit, which will result in a more comfortable ride, better long term support and a reduction in running-related injuries.

　　Given the abundance of brands and shoe options, you’d be right to think that brands spent time perfecting the insole. However, almost all running shoes come with the exact same insole regardless of the shoe’s intended use. If you took the insoles out of all the shoes we’ve tested over the years, you’d probably find that the only real distinction between them is the branding.

　　While this one-size-fits-all approach works for most, a majority of athletes will benefit from an insole that more accurately matches their foot shape or running gait. Find the right insole, and you should notice relief up and down the body, from the hips and back to ankles and heels.

　　To demystify the process and provide some helpful insight, we tested some of the best running insoles you can buy, testing them over dozens of runs across various surfaces and distances. Read on to see our picks for the top running insoles, or skip ahead to our buyers guide, comparison chart, and frequently asked questions.

　　Best Running Insoles of 2024 Best Overall Running Insoles: Superfeet Run Support Best Bargain Insoles: Enertor Running Most Versatile Running Insoles: Currex RunPro Best Cork Running Insoles: Sole Performance Medium Most Grippy Running Insoles: Blumaka Konnect Performance Best Overall Running Insoles Superfeet Run Support Specs Materials Foam, Carbon Fiber Arch Sizes Low, Medium, High Best for Runners that prefer firm support

　　Pros Deep heel cup for a stable fit Carbon fiber arch makes for snappy, responsive energy return Molds to optimal foot shape after just a few runs Cons Can take a few runs to get used to, especially for high-arched runners Carbon fiber may be too firm for some runners Will Porter For everyone from the serious marathon runner to casual weekend joggers, the Superfeet Run Support insoles ($55) are the best overall insoles you can buy. The carbon fiber stabilizer cap is the key feature that makes the Run Support line stand out from other insoles we tested. The cap covers a little over half of the insole, providing stability and support from the heel through the arch of the foot. Our testers loved the insole’s ample comfort and durability, highlighting the Goldilocks blend of plush, responsive foam and stiff arch support provided by the cap. 

　　The insoles deliver efficient energy transfer throughout the gait without feeling so stiff that they limit movement or reduce your shoe’s overall comfort, making them a great addition to running shoes of all types, regardless of the workout. We tested them in numerous models of running shoes, logging miles on the track, on the trails, and on the tarmac, and found the Run Support insoles to be up to the task across all disciplines.

　　During the first few runs, the insoles may feel stiffer than most are used to. However, once the heel-to-toe foam molds to the runner’s foot shape, the combo of carbon fiber/polymer blend and comfort foam result in an exceptional base. 

　　The Superfeet Run Support insoles heel cup is deep, and the arch area is thicker than most, but the insoles fit surprisingly well in just about any shoe, especially once some miles have been logged on them. The only drawback is the time it takes to adjust to the firmness, especially if you’re used to running with thin factory insoles. Runners with high arches may find the carbon cap overly stiff on the first few runs, but the foam does a great job of compensating for this new feel.  

　　$55 at REI$55 at Amazon Best Bargain Insoles Enertor Running Specs Materials Foam Arch Sizes One Size Best for Multi-sport and road running

　　Pros Greatly reduce the effects of hard impact Offers shock absorption throughout entire foot Made to excel in any sport or activity Cons Not ideal for underpronators Some may prefer more substantial arch support Will Porter When it comes to Enertor Running insoles ($43), one word comes to mind: squishy. If you’re a runner looking to add a comfortable, shock-absorbing insole to your shoes and don’t need a ton of arch support, these are a fantastic choice. 

　　Fresh out of the box, Enertor insoles will seem quite similar to the factory insoles that came with your shoes, but give them one squeeze and you’ll notice a world of difference. The foam is insanely dense and responsive, immediately adding comfort most insoles cannot match. The secret is the brand’s PX1 foam, which transmits impact horizontally through the insole rather than vertically, reducing stress and preventing pain associated with the repetitive impact caused by running. 

　　Though they provide ample shock absorption and plush comfort, if you’re a runner that has high arches, flat feet, or are an underpronator (your foot rolls inward as your foot hits the ground), these are not recommended since they won’t do much to minimize the issue.

　　But if you’re looking for a soft, comfy insole that won’t break the bank, the Enertor Running insoles are a solid option.

　　Check price at enertor Most Well-Rounded Running Insoles Currex RunPro Specs Materials Foam, Bamboo, Plastic Arch Sizes Low, Medium, High Best for Runners who want versatility for all run types

　　Pros Perforated foam is highly breathable Decoupled heel cup allows for wide range of motion Targeted cushioning in forefoot and heel provide ample shock absorption Cons Some may prefer stiffer arch support Will Porter Thanks to a blend of comfort, support, and high-tech features, we think the Currex RunPro insoles ($60) are the best for runners who need a well-rounded insole that won’t drastically change the feel of its shoes. The RunPro utilizes a breathable, perforated foam base for comfort and breathability from toe to heel, while zonal support in the heel, arch, and ball of the foot allows for maximum flexibility. 

　　Our testers were fans of the decoupled heel cup, which, unlike stiffer, thicker insoles, cradles the foot without restricting movement or having to wrestle the foot into position. It feels like the insole is made to fit the runner’s natural gait rather than manipulating it. The bamboo midlayer is surprisingly plush for how thin it is, and the flexible arch cup springs back into place for optimal energy return. 

　　While the thin profile makes the Currex RunPro insoles great for all types of shoes — even super shoes that won’t normally accommodate an insole any thicker than the ones that come from the factory, some runners may prefer a bit more stiffness and support from an insole that comes in at such a high price. 

　　$55 at REI$55 at Amazon Best Moldable Running Insoles Sole Performance Medium Specs Materials Recycled Cork Arch Sizes One Size (moldable for personalized fit) Best for Everyday wear

　　Pros Quickly molds to any foot shape Comes in 14 different sizes, ranging from M3/W5-M16/W18 More breathable in hot conditions than foam insoles Cons Molding the footbed takes some extra effort up front May be too wide for narrow running shoes Will Porter For runners who want insoles that mold to their foot shape before they’ve even gone on a run, the best pick is the Sole Performance Medium ($59). Made from recycled wine corks, these insoles are plush, breathable, and easily adapt to any foot shape — ideal for those who want to literally hit the ground running. 

　　To mold them, you just need to fire up your oven to 200 degrees and pop the insoles straight on the rack for two minutes. Then, immediately slide them into your preferred runners and stand with even pressure for two more minutes. Boom: personalized insoles before you’ve even stepped out the door. Add in a couple of runs, and they’ll be unrecognizable from the brand new insoles you pulled out of the box (and that’s a good thing). 

　　Our testers were big fans of the Sole Performance Medium’s expansive size range, though they found that the insoles can be too wide for narrow running shoes, even after molding. Additionally, if you live somewhere wet, we wouldn’t recommend cork insoles, as they can get squishy and waterlogged if you’re jogging through puddles or muddy trails. 

　　$59 at REI$59 at Amazon Most Grippy Running Insoles Blumaka Konnect Performance Specs Materials Foam Arch Sizes One size (only one Konnect model is made for arch support) Best for Trails, workouts with lateral movement

　　Pros Stay firmly in place, even with intense lateral movement Multiple thickness options for personalized support Cons Not the best for those with high arches High-mileage runners may want more stiff support Will Porter Not all running is done in a straight line. If you’re a multisport athlete or are doing consistent speed work, we recommend the Blumaka Konnect Performance insoles ($59). Made with a proprietary anti-slip surface and bouncy, responsive foam, these are our top choice for runners looking for long-lasting energy return across a variety of disciplines. 

　　Blumaka is a brand focused on performance, crafting a lineup of insoles that are made to deliver more cushioning and more energy return than your average insole, all with a promise of 1,000 miles of use before you need to replace them. This is a lofty claim (though not one brands shy away from), but after testing, we can say that they’ll at least hold up over a few hundred miles. To our team of testers, these insoles are definitely made to last, even if they’re not a top choice for arch support. 

　　Upwards of $60 may seem like a lot for a pair of running insoles that aren’t necessarily designed exclusively for running. Still, we think the Blumaka Konnect Performance insoles are excellent for those looking for heel-to-toe comfort and long-lasting insoles that improve the comfort of any athletic shoe. 

　　Check price at Blumaka

　　The right insoles can create a more customized fit; (photo/Will Porter) Running Insoles Comparision Chart

　　Our lead tester, Will Porter, is a lifelong runner. His high school 400m races and endless laps around the soccer pitch led him to pursue endurance running in his 30s. He’s been a regular running insole evangelist for well over a decade, having been fit for a pair at a running shop in his late teens and never turning back.

　　He has run various races in the past few years, ranging from trail half marathons in Joshua Tree to the fortuitous opportunity to race the Boston Marathon in 2023. His current training is geared around a local road half marathon and his first-ever 50k, so running surfaces varied from pavement to singletrack during test runs.

　　When considering what type of insoles specifically work for him, he’s after firm arch support first and foremost but is happy to accept some extra cushion when it presents itself. He has a past littered with knee problems, so finding a pair that adequately supports his arches and supination is paramount. Testing moldable cork insoles and foam-only insoles, for example, was a new experience, but he’ll do anything to immediately ditch the insoles that come standard in his running shoes.

　　Arch support can vary widely between insoles; (photo/Will Porter) What are insoles for? You’ve made it this far, but you still may be wondering: why exactly would I need a pair of insoles? Don’t my shoes come with them? All running shoes do, indeed, come with insoles. However, 95% of the time, these insoles are thin, cheap, floppy pieces of foam that don’t really do much aside from providing a touch point between the foot and the midsole.

　　While a running shoe can be advertised as “plush” or “responsive,” it can’t adapt to the wide spectrum of foot shapes. That’s where insoles come into play. They take a shoe that is made for the masses and turn it into a shoe that actually fits the individual.

　　Comfort As we mentioned before, most factory insoles are barely-there strips of foam that aren’t even glued down. (It’s almost like brands know that most runners will want to add their own insoles.) To really get the most from the comfort features that are baked into the actual design and construction of your shoes, you’ll want to add your own insoles. They’ll be made with more substantial foam, usually have targeted cushioning and will provide long-lasting comfort over hundreds of miles, something factory insoles could never do.

　　Support and Stability Is your foot as flat as a piece of plywood? No. High arches, low arches, over- or under-pronation; factory insoles simply aren’t made to support the needs of the individual. To optimize your stride and support any natural anomalies within your running gait, you need a pair of insoles that actually address your foot’s shape and features.

　　Insoles come in various sizes, shapes, and stiffnesses, and are backed by scientific research into pedal function. Dialing in the correct insole leads to a more comfortable shoe, more speed and more endurance.

　　Superfeets deep heel cup creates a stable platform; (photo/Will Porter) Injury Prevention Not only will you be faster and feel more refreshed when using the right insole, but you’ll be less prone to injury. They’re not a panacea for all running ailments, but by adding comfort and adding structural support, they can reduce the risk of plantar fasciitis, back pain, knee pain, heel pain, and a multitude of other common injuries that often plague runners.

　　Buyers Guide: What to look for in a pair of running insoles Arch Support When you’re looking to buy the pair of insoles that will suit you best, knowing what type of arch profile you have is a great place to start. Most insoles are tailored to a runner’s specific arch height, providing support and helping correct over or under pronation. Our favorite pair of insoles for running, the Superfeet Run Support, for example, come in low, medium, and high arch sizes.

　　Running with properly shaped insoles will help stabilize your feet and reduce the risk of strain on your back, knees, ankles, and feet. Along with pain management and injury prevention, supportive insoles will simply be more comfortable, allowing you to run further and faster.

　　Firm Feedback vs. Supple Cushion After testing various insoles, we’ve concluded that most fall into one of two categories: Firm and responsive or soft and supple. If you love a shoe with maximal cushioning and a huge stack height, like the Hoka Bondi, you may not see much of a difference with a plush, foamy insole. Conversely, a rigid insole with lots of energy return could fall flat if paired with a carbon-plated super shoe.

　　To get the most from an insole, our testers recommend choosing an insole that will complement a shoe’s best qualities, rather than double down on what it’s already good at. We think of our insoles as the yin to our running shoes’ yang, but we won’t stop you if that extra 3mm of foam will make your cloud-like trainers even more cushy.

　　Enertor insoles offer soft, squishy cushioning; (photo/Will Porter) Moldability The foam portion of just about any insole will eventually break in and mold to the shape of your foot. However, some insoles are designed to be molded to your feet right away via heat molding, similar to a pair of ski boots. This can result in an extremely well-fitting insole with almost no effort or break-in period required, a boon for those who want to feel instant comfort straight out of the box.

　　Not all insoles are made to be heat-molded, though, so make sure you double-check before popping them in the oven — the last thing you want to do is fill your home with the smell of burnt foam.

　　Insole Size and Thickness One thing we learned during our testing period was that the volume of a particular insole can vary greatly from brand to brand. Every pair we tested was designed to be universal, but if you’re loyal to a particular shoe brand, you may realize that your preferred insoles aren’t as compatible with your go-to kicks as others.

　　We recommend putting them to the test around the house before logging any hard miles to make sure they’ll properly settle into your shoe’s footbed. There’s nothing worse than getting out the door and realizing that your fresh insoles fit your foot but don’t actually fit in your shoes.

　　FAQ Which running insoles should I buy?  Different runners have different needs, but our top pick for almost anyone seeking a high-quality insole for running is the Superfeet Run Support insole. They come in multiple arch sizes and can easily be cut to fit any type of running shoe, whether that’s a wide, voluminous trainer or a narrow, speed work shoe.

　　If you’re a runner looking to simply add some comfort and support to your daily efforts that a factory insole cannot provide, our next choice is the Currex RunPro —a breathable, minimal insole that packs a high-tech punch. Ultimately, the choice is a personal one, but we think adding a nice pair of insoles is almost always better than sticking with the flimsy ones that come with a new pair of running shoes.

　　Should everyone use running insoles?  Buying insoles may seem like an unnecessary cost after splashing cash on some new runners, but we think almost everyone could benefit from snagging a pair, even if you just grab one pair to swap between pairs of shoes (yes, you should have more than one pair of running shoes).

　　Almost anything will be more supportive and comfortable than the one-size-fits-all factory insoles. If you hate the idea of buying a pair of insoles, we recommend the Tracksmith Eliot Runner, a fantastic pair of shoes that come with a comfy, supportive, and, most of all, replaceable Pebax insole.

　　Can you use insoles in any shoe?  The short answer is yes, you can use an insole in any running shoe. However, some are more accommodating than others. Most shoes, whether they’re suited for daily miles or speed work, will have insoles that can easily be removed and replaced with a more substantial pair.

　　We did notice that many popular racing shoes, like the Nike Alphafly, come with insoles that are glued down, which can make swapping insoles a nuisance at best and downright sticky and impossible to work with at their worst. You can stack an insole on top of the factory insole, but keep in mind that this could affect the overall fit of your shoes.

　　The Best Running Shoes of 2024 We tested the best running shoes of 2024 with options for every budget. Top picks include HOKA, Brooks, and more!

　　How to Lace Running Shoes the Right Way: 12 Variations to Fit Your Foot Before you give up on a pair of shoes because they hurt your feet, try lacing them based on this super-handy chart.