The best insoles for running combine a contoured arch, a stabilising heel cup, and cushioning that absorbs impact through every stride without collapsing under load. For most Australian runners, that means a full length orthotic insole built to sit inside a running shoe from heel to toe, not a soft foam liner that just adds padding. If you're getting shin splints, plantar fasciitis, or aching knees after a run, it's often not your shoes that need replacing. It's the support sitting underneath your foot. This guide covers what actually matters when choosing running insoles, how to match one to your foot type, and how SOLE5's podiatrist designed orthotic insoles are built for exactly this job.
Can insoles help runners?
Every time your foot hits the ground while running, it absorbs a force equal to roughly two to three times your body weight, several hundred times per kilometre. Most factory insoles in running shoes are thin, flat pieces of foam. They're comfortable to try on in a shop but they don't do much to control how your foot moves once you're loading it at running speed.
If your foot rolls inward (overpronation) or rolls outward (supination), that repeated force travels up through your ankles, shins, knees and hips instead of being absorbed evenly. Over weeks of training, that's how niggles like plantar fasciitis, shin splints and runner's knee tend to start. A properly fitted orthotic insole gives your arch consistent support through the gait cycle, so the load is distributed more evenly instead of being excessive in one area.
What should you look for in running insoles?
Not every insole marketed for "comfort" is built to handle running loads. When you're shopping for running insoles, look for:
- Full length coverage. Running insoles need to support the whole foot, including the forefoot, not just the heel and arch.
- A contoured, supportive arch. Firm enough to hold its shape under load, not so rigid that it feels uncomfortable out of the gate.
- A stabilising heel cup. This helps control excess side-to-side movement on impact.
- Shock-absorbing cushioning. EVA foam construction handles repeated impact better than basic foam liners.
- Antifriction lining. Reduces rubbing and blister risk on longer runs.
- A trimmable outline. So the insole can be sized down to fit your specific running shoe without bunching at the toes.
Designed by Australian podiatrists with maximum arch support and full heel-to-toe coverage, built for everything from walking to running and high-intensity training.
What's the best insole for your foot type?
| Foot type | Common running issue | What to look for |
|---|---|---|
| Flat feet / overpronation | Ankle rolls inward, arch and shin pain, plantar fasciitis | Firm, structured arch support to control inward roll |
| High arches / supination | Outer foot and ankle strain, less natural shock absorption | Extra cushioning with a contoured arch to improve ground contact |
| Neutral arch | Fewer structural issues, but fatigue on longer runs | Moderate support with balanced cushioning for endurance |
SOLE5's Full Length Orthotic Insoles are built with one supportive design suited to all three arch types, since the arch support and heel cup work by guiding the foot into better alignment rather than just cushioning a specific arch shape.
Do you need different insoles for running shoes and everyday shoes?
Running shoes and everyday shoes fit differently, so a lot of runners end up wanting support in both. Full length insoles work best in running shoes, hiking boots and gym trainers, where there's room for a heel-to-toe insole. For low cut casual shoes, loafers or work shoes with less depth, a half length insole slips in more easily while still supporting the heel and arch, which is where most of the load actually happens.
Get the Full Length and Half Length Orthotic Insoles together, so you have consistent arch support in your running shoes and your everyday shoes.
How do you fit insoles into running shoes?
Fitting a full length insole correctly takes a few minutes and makes a real difference to comfort:
- Remove the factory insole from your running shoe and place it on top of your new orthotic insole to compare the outline.
- Trim to size along the marked guideline if the insole extends past the toe of the shoe.
- Insert the insole flat against the base of the shoe, making sure the heel cup sits fully back in the heel of the shoe.
- Break them in gradually. Wear them for short walks over the first 1 to 4 weeks rather than jumping straight into a long run, so your feet and lower legs adjust to the new support.
How do you know your running insoles are working?
Most runners notice a difference within the first few weeks. Signs the insoles are doing their job include less arch or heel pain after a run, less tightness through the calves and shins the following day, and a more even feeling of contact through the whole foot rather than pressure concentrated on one spot. Some initial adjustment is normal, particularly if you've been running without any arch support for a while, but ongoing sharp or worsening pain isn't something to push through. If pain hasn't settled after a few weeks, it's worth getting your gait and footwear assessed by a podiatrist alongside using insoles, rather than relying on the insole alone.
Frequently asked questions
Do I need different insoles for running than for walking?
Not necessarily. A well built full length orthotic insole with proper arch support and a stabilising heel cup works for both, since the fundamentals of foot support don't change much between walking and running. What changes is the load, so make sure the insole has enough cushioning to handle the higher impact of running.
How long do running insoles last?
Most orthotic insoles hold their support for around 12 months of regular use, though this varies with training volume and body weight. If you notice the arch feels flatter than when you started, or symptoms that had improved start creeping back, it's a reasonable sign they're due for replacing.
Can insoles fix shin splints?
Insoles can help manage shin splints by improving how load travels through the foot and lower leg, which is often a contributing factor. They're not a guaranteed fix on their own. Shin splints usually respond best to a combination of proper support, sensible training load, and addressing any underlying gait issues, ideally with guidance from a podiatrist or physio if the pain persists.
Do I need to see a podiatrist before buying insoles?
Not for most runners. Off-the-shelf orthotic insoles like SOLE5's are designed to support a wide range of foot types and are a sensible first step for general arch support, aches, and mild overpronation. If you have a diagnosed structural condition, a previous injury, or pain that isn't improving, seeing a podiatrist is worthwhile so you get support matched to your specific foot.
Are off-the-shelf insoles as good as custom orthotics for runners?
For the majority of runners dealing with general arch support needs or mild to moderate foot pain, a quality off the shelf insole provides comparable day to day support at a fraction of the cost and wait time of custom orthotics. Custom orthotics are usually reserved for more complex or specific biomechanical issues that a podiatrist has assessed directly.
Give Your Runs Better Support
SOLE5 Full Length Orthotic Insoles are designed by Australian podiatrists to support you from your first kilometre to your last.
Shop Full Length Orthotic Insoles →References:
- American Academy of Orthopaedic Surgeons – Shin Splints
- Cleveland Clinic – Shin Splints
- Cleveland Clinic – Overpronation
- American Academy of Orthopaedic Surgeons – Orthotics
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