The 8 Best Shoe Inserts For Runners, According to the Pros

While each product featured is independently selected by our editors, we may include paid promotion. If you buy something through our links, we may earn commission. Read more about our Product Review Guidelines here.

A well made pair of running shoes can easily take you from point A to point B more comfortably and with less strain than a regular sneaker. But while running shoes can effectively enhance traction and improve speed with their springy materials and aerodynamic design, they often don’t have enough built-in support to fully correct misalignment, poor running form, or control the pain related to it.

That’s where shoe inserts can offer additional support, says Kate Macfarlane, a certified running, fitness, and endurance coach. “They are typically used by runners requiring help to address specific issues, including arch pain, overpronation — excessive inward rolling of the foot, or supination — outward rolling. In these cases they improve foot alignment which can protect against injury.” If you have a lot of pain or discomfort when running, chances are a shoe insert can help.

How to Choose the Best Shoe Inserts

The key to knowing which shoe inserts to get is to first understand your gait pattern, in other words, how your feet move when you run. For example, if you’re a heel striker, meaning your heel is the part of your foot that hits the ground first, a shoe insert with strong shock absorption qualities can help reduce the impact on your heels. If your feet are prone to rolling when you run — you can determine this by looking at the bottom of your shoes to see if one side of the sole is more worn down than the other — a shoe insert that prioritizes stability is ideal. There are also options made for those with naturally high arches or flat feet. In general, no matter your gait, there are four factors you should evaluate when shopping for a shoe insert: material density, thickness, and shape.

Material Density: Material density, or how firm or soft the material is, directly influences the amount of support in a shoe insert. Typically, softer isn’t better, says Wayne R. Lamarre, MEd, LAT, ATC, an olympic-level athletic trainer, and the clinical professor and director of the athletic training master’s program at University of New England. “Any insert that is durable enough to control the movement of your heel or foot during running will necessarily be quite rigid,” explains Lamarre, who is an expert in orthopedic sports injuries and rehabilitation. “There’s a lot of force transmitted through each leg during running — indeed three to five times our body weight, in some cases — so any product that’s strong enough to control that will not be soft and squishy.”

Thickness: Thick shoe inserts can be effective at distributing and absorbing impact, however if they’re too thick, they can also be overly heavy, or raise your foot higher in the shoe, altering your center of gravity and therefore your stability. Lamarre recommends looking for shoe inserts with impact resistant materials, such as cork, memory foam, EVA, and gel, that don’t add extra bulk to the shoe.

Shape: The overall shape of a shoe insert is also worth taking into consideration when shopping. A shoe insert with a raised area in the middle will offer more arch support, while those with deeper heel cups, which help keep the heel properly positioned and reduce side-to-side movement, will promote better alignment.

Keep in mind that what works for one person might not work for you, but to help kickstart your search, we gathered recommendations from runners about their favorite shoe inserts. Ahead, shop the top rated options, based on expert advice and customer reviews.

Experts Featured in This Article:

Kate Macfarlane, CHN, is a certified running, fitness, and endurance coach at We Run.

Wayne R. Lamarre, MEd, is an olympic-level athletic trainer, and the clinical professor and director of the athletic training master’s program at University of New England.

Melissa Boufounos, CHN, is a performance-based nutrition coach.

Michael Betts, is the director of TrainFitness, and a personal trainer and experienced runner.

Mia Sirois, is an athletic wellness advisor at N-2 Water and the 2024 Illinois State cross country champion.

David “DJ” Ayotte, is a certified personal trainer and studio manager at Limitless Fitness.

Chris Pruitt, is a certified personal trainer and the CEO of Workout Healthy.

Sean Prichard, is a certified canine fitness coach and the president o Pant and Wag.

Stephanie Holbrook, is a USA triathlon coach and certified running technique specialist.