Finding and adding the right insole to your long-distance running shoes can dramatically increase comfort and reduce the risk of injury.
Insoles provide additional support, cushioning, and control for long-distance running, optimizing biomechanics, and absorbing shock to minimize injuries. When looking for running insoles, focus on cushioning, support, stability, fit, and shock absorption.
Here are the 10 best insoles for long-distance running:
Our Top Picks for the Best Insoles for Long-Distance Running
- Best Insoles Overall - Upstep Running Custom Orthotics
- Best Insoles for Marathon Running - Superfeet RUN Pain Relief
- Best Running Insoles for Knee Pain - Protalus T-100 Elite
- Best Insoles to Boost Your Running Performance - URthotics Active
- Best Plantar Fascia Insoles for Runners - SOLE Active Thick
- Best Cushioned Insoles for Runners - Superfeet Adapt Run Max
- Best Insoles for Running Shoes - Tread Labs Dash
- Best Lightweight Insoles - SOLE Active Thin
- Best Wool Insoles - FitMyFoot Wool
- Best Insoles for Injury Prevention - Upstep Multi-Sports Custom Orthotics
A Closer Look at Our Top 10 Insoles for Long-Distance Running
1. Best Overall Insoles for Long Distance Running
Footora Score: 9.5/10
- Intended use - Long-distance running comfort
- Material - Customized using acrylic propylene, fiberglass, cork, or foam
- Support - Fully customized
- Cushioning - 3-4mm
- Sizes - Custom-made
Upstep's insoles for long-distance running provide optimal support and shock absorption for pounding the pavement. Custom-made from a mold of your feet, these insoles ensure a perfect fit, alleviating the fear of discomfort during long runs.
What We Love
- Specifically designed for running shoes
- 180-day money-back guarantee
- Podiatrist-designed
- FSA/HSA eligible
What to Consider
- Pricier than some alternatives
- Take a long time to receive
2. Best Insoles for Marathon Running
Footora Score: 9.1/10
- Intended use - Pain relief for runners
- Material - EVOlyte, a proprietary carbon-fiber-polymer blend
- Support - Medium to high arch support and reinforced heel cup
- Cushioning - 5-6mm
- Sizes - Kids 2.5-4 /W4.5-14 / M5.5-13
Superfeet's RUN Pain Relief Insoles are favored by runners for their excellent cushioning and arch support. The removable heel cup allows for easy transfer between shoes, ensuring a great fit in various running footwear.
What We Love
- Reinforced, removable heel cup
- 60-day satisfaction guarantee
- Durable
- Moisture wick odor control
What to Consider
- Custom designs may be unavailable
3. Best Running Insoles for Knee Pain
Footora Score: 8.5/10
- Intended use - Cushioning and proper alignment
- Material - Blend of moisture-wicking lining, high-rebound polyurethane, and nylon
- Support - Medial arch support
- Cushioning - 3mm
- Sizes - Youth 13.5-4 /W4.5-12.5 / M5.5-15
Protalus insoles offer outstanding overall comfort, with higher support on the inner sides of the foot to reduce pressure. The Tri-Planar Alignment System improves knee function by guiding the foot and ankle into proper alignment, addressing the root of many foot complaints in the subtalar joint.
These full-length insoles are suitable for regular-volume shoes like walking shoes, athletic trainers, and work boots.
What We Love
- Emphasis on proper alignment
- Substantial arch support
- 90-day money-back guarantee
What to Consider
- Need replacements every 6 months
- Not custom-made
4. Best Insoles to Boost Your Running Performance
Footora Score: 8.5/10
- Intended use - Impact-absorbing for active lifestyle
- Material - Polypropylene, EVA, and poron
- Support - Custom arch support and deep heel cup
- Cushioning - 3-5mm
- Sizes - Custom-made
URthotics Active Custom Orthotics provide added comfort for active individuals, featuring full contact support for all three arch heights (low, medium, and high). The Sports top cover is designed for high-impact activities, and custom offsets like MET pad, heel lift, and others are available. Order an impression kit and questionnaire from the company, and expect your custom orthotics in three weeks or less.
What We Love
- Custom-made
- Medical grade
- Free adjustments
- Lifetime Warranty
- HSA/FSA Approved
What to Consider
- Paperwork can be confusing
- Can be pricey
5. Best Plantar Fascia Insoles for Runners
Footora Score: 8.8/10
- Intended use - Shock absorption for high-impact activity
- Material - Recycled EVA foam
- Support - Thick arch support with deep heel cup
- Cushioning - 4.8mm
- Sizes - M3-16 / W5-18
SOLE Active Thick Insoles provide substantial all-over support, distributing body weight and pressure evenly throughout the foot, making them ideal for long-distance running. These insoles mold to your feet over time for a customized fit, and can be heated in a conventional oven to speed up the process. They're perfect for replacing factory insoles in running shoes, hiking boots, steel-toe work boots, and winter boots with extra room.
What We Love
- Molds to your foot over time
- Eco-friendly
- Durable
- Deep heel cup
What to Consider
- Less personalized than mold-based insoles
6. Best Cushioned Insoles for Long Distance Running
Footora Score: 9/10
- Intended use - Fight fatigue by minimizing stress
- Material - Aerolyte dual comfort foam
- Support - Medium to high arch support
- Cushioning - 4.5mm at forefoot; 7mm at heel
- Sizes - M5.5-13 / W4.5-14 / Kids 2.5-4
Superfeet Adapt Run Max Insoles are designed for running and walking, featuring a responsive forefoot zone and adaptive comfort technology that flexes with your foot. The deep heel cushion disperses impact from repeated heel strikes, reducing vibrations and combating foot fatigue. These insoles have a deeper heel cup and higher arch profile than other Superfeet insoles made for runners.
What We Love
- Energizing heel cushion
- 60-day comfort guarantee
- Durable
- Affordable
What to Consider
- Not custom-made
7. Best Insoles for Running Shoes
Footora Score: 8.2/10
- Intended use - Active people with low arches
- Material - Carbon fiber
- Support - Ultra firm for low arches
- Cushioning - 1.25mm with 5mm ventilated top covers
- Sizes - M4-13.5 / W5-12.5
Tread Labs Dash Insoles are recommended for athletes with extremely flat feet. These insoles are nearly 100% rigid, providing strong support and working well with running shoes, hiking boots, and other footwear with full-length removable inserts. The 2-part system, consisting of a molded arch support and replaceable top cover, makes updating worn insoles a breeze.
What We Love
- Lightweight but sturdy
- Million-mile guarantee
- Installment payment plan
- 90-day money-back guarantee
What to Consider
- Cushioning may be too hard
- Just one arch height
- Not custom-made
8. Best Lightweight Insoles for Long-Distance Running
Footora Score: 7.8/10
- Intended use - Pain relief for slimmer, highly active feet
- Material - Recycled EVA
- Support - Custom for arch height
- Cushioning - 1.6mm
- Sizes - M3-17 / W5-19
SOLE Active Thin Insoles are environmentally conscious, made from recycled materials with a low carbon footprint. These insoles are perfect for slimmer feet, offering substantial support while remaining thin and slim. They are ideal for dress shoes and other slim or tight-fitting footwear.
What We Love
- Recycled materials
- Good for any arch height
- Polygiene stays fresh technology
- Lightweight
- 90-day money-back guarantee
What to Consider
- Cushioning could be better
9. Best Wool Insoles for Long-Distance Running
Footora Score: 7.5/10
- Intended use - Stability and alignment
- Material - Nylon 12 plastic, polyurethane foam, poly-cotton blend mesh
- Support - Custom arch support
- Cushioning - 6-10mm
- Sizes - Custom-made
FitMyFoot Wool Insoles keep your feet nice and toasty during cold-weather runs while providing necessary orthopedic support. The wool material can absorb up to 1/3 of its weight in water and offers temperature control for warm weather too. These flexible, strong insoles absorb running forces before they reach your foot, reducing fatigue and minimizing injury risk. The 3D printed, custom-made design is based on an analysis of pictures taken through their app, making them ideal for technology enthusiasts.
What We Love
- HSA/FSA Approved
- Precision 3D printed
- Biomechanical experts involved
- Biomechanic enhancements
What to Consider
- Need a smartphone
- Not as accurate as using an impression of feet
- Only 30-day money-back guarantee
10. Best Running Insoles for Preventing Injuries
Footora Score: 8.4/10
- Intended use - Injury prevention
- Material - Individualized using acrylic propylene, fiberglass, cork, or foam
- Support - Custom support where you need it most
- Cushioning - Fully customized
- Sizes - Custom-made
Upstep Multi-Sports Custom Orthotics excel in preventing foot fatigue and reducing overuse injuries. Ideal for those on their feet for 4 hours or more a day, these insoles absorb shock and minimize force transfer to your feet. Suitable for various sports, these podiatrist-designed custom insoles come with a 100% money-back guarantee.
What We Love
- Truly custom-design
- 180-day money-back guarantee
- Reputable Company
- Free shipping and returns
- HSA/FSA Approved
What to Consider
- Pricier than some alternatives
- Take a while to receive
How We Choose
Drawing upon our extensive experience treating patients and evaluating the benefits of various insoles, our team has established a set of criteria to help identify the most effective solutions for individuals with foot issues. We rate a number of factors on a weighted scale and aggregate them to create a single metric called the Footora Score, which reflects the overall usefulness of the product. Do note that the score may vary depending on the specific purpose it’s being reviewed for.
Here are the factors we considered for long-distance running:
- Fit
- Support
- Comfort
- Durability
- Value for money
- Customer reviews
Enjoy Running Again!
Long-distance running is one of the healthiest habits for both your physical and mental health. Choosing the right insole is crucial to complement this practice and prevent it from being derailed by pain.
