Running Insoles and Sports Orthotics

Running, court sports and a long hockey season all ask a lot of your feet. Every running stride lands with a force of two to three times your body weight, repeated thousands of times in a single run. Without the right support, small alignment problems can grow into plantar fasciitis, shin splints or Achilles pain that keep you off the road, the trail or the ice.

Footlogics running insoles and sports orthotics are designed by podiatrists to give your feet firm, structured support, with enough cushioning for high-impact activity. There’s a model for each kind of athletic footwear:

Footlogics Sports: running shoes, cross-trainers, hiking boots, and tennis and basketball shoes
Footlogics Performance: runners with high arches or feet that roll outward
Footlogics Football: slim enough for soccer cleats, football cleats and hockey skates
Footlogics Active: pickleball and tennis shoes

Which insole suits your sport?

Activity	Footwear	Recommended insole
Road running and jogging	Running shoes	Sports (Performance for high arches)
Trail running and hiking	Trail shoes, hiking boots	Sports
Gym and cross-training	Cross-trainers	Sports
Basketball and volleyball	Court shoes	Sports
Pickleball and tennis	Court shoes	Active
Soccer and football	Cleats	Football
Hockey	Skates	Football
Walking	Walking shoes, runners	Sports or Comfort

Do runners need insoles?

Not every runner does, but many benefit. The liner that comes in most running shoes is a thin layer of foam. It feels comfortable when new, but gives little arch support and almost no control of the heel. That’s fine for a runner with neutral feet and no pain. It’s less fine if you have flat feet, high arches or plantar fasciitis, or a training plan that’s building towards a spring half marathon.

A structured running insole changes how load spreads across your foot. More of the midfoot touches the insole, so peak pressure under the heel and the ball of the foot drops. Runners usually notice the difference in a few ways:

less heel and arch pain, especially in the first steps of a run
less fatigue in the feet and calves over longer distances
a steadier ankle and knee when the foot lands
support that lasts longer than a factory liner

How running insoles work

A running insole sits between your foot and the shoe’s midsole. The midsole foam absorbs most of the impact; the insole controls how your foot moves on top of it, through three main parts.

The heel cup

A deep heel cup holds the heel bone and keeps it centred as your foot hits the ground. If the heel tips inward as it lands, the whole leg rotates inward with it. Keeping the heel upright reduces that rotation at the ankle, shin and knee.

The arch support

A firm arch shell stops the arch from collapsing as your weight rolls over the foot. This limits over-pronation, the excessive inward roll that strains the plantar fascia, the shin muscles and the Achilles tendon.

The forefoot

Cushioning and a gentle metatarsal raise under the ball of the foot spread push-off pressure across the forefoot. This eases the burning or bruised feeling some runners get under the toes on long runs.

Running injuries insoles can help with

Insoles work best as part of a plan that also includes strength work, stretching and gradual increases in training. These are the problems they’re most often used for.

Plantar fasciitis

Sharp heel pain with your first steps in the morning, or at the start of a run, is the classic sign. Firm arch support and a deep heel cup take strain off the plantar fascia while it recovers. See our full guide to orthotics for plantar fasciitis.

Shin splints

Pain along the inside edge of the shinbone often follows a sudden jump in distance or a switch to harder surfaces. Controlling over-pronation reduces the twisting load on the shin muscles. Read more about insoles for shin splints.

Achilles tendonitis

Over-pronation twists the Achilles tendon each time the heel lands. A stable heel cup and arch support reduce that twist, easing pain just above the back of the heel.

Runner’s knee

Pain around or behind the kneecap can develop when the lower leg rolls inward with each stride. Better foot alignment helps the kneecap track more smoothly.

Ball-of-foot pain

High arches, thin fat pads and long runs on pavement all load the area under the toes. A metatarsal raise and forefoot cushioning shift some of that pressure back towards the midfoot. See insoles for metatarsalgia.

Choosing insoles for your arch type

Find your arch type

Try the wet footprint test. Wet the sole of your foot, step onto a piece of cardboard or a brown paper bag, then step off and look at the print.

Low arch or flat feet: almost the whole width of the foot shows.
Medium arch: about half the midfoot shows, with a clear inward curve.
High arch: only a thin strip, or nothing at all, joins the heel and the forefoot.

Low arches and over-pronation

Choose firm arch support and a deep heel cup: Footlogics Sports. If you’ve never worn orthotics, build up gradually, because strong support can feel unfamiliar for the first week or two.

Medium arches

You need moderate support that reduces fatigue without trying to change a foot that already works well. Footlogics Sports suits most runners with medium arches.

High arches and supination

High-arched feet absorb shock poorly and tend to overload the heel and the forefoot. Look for a raised arch contour that fills the space under the foot, plus extra cushioning: Footlogics Performance.

Fitting insoles into running shoes

Take out the shoe’s original liner before fitting a full-length insole.
Use the liner as a template: trace its outline onto the insole and trim the toe end with scissors.
Racing flats and carbon-plated race shoes have little internal room. Fit insoles in your daily trainers first, and check toe space before racing in them.
If your shoes feel tight with the insoles in, a half size larger in your next pair usually solves it.

Running through a Canadian winter

Plenty of Canadians keep running when the snow arrives, and winter changes how your feet work. On snow and ice, your feet make constant small corrections to stay upright, which tires the muscles of the foot and ankle faster. A stable heel cup and arch support give your feet a steadier base for that extra work.

Fit your insoles with winter socks. Thicker socks and insoles together can crowd the toes, so check the fit before your first cold run.
Leave room for traction. If you add slip-on ice cleats, make sure your shoes still fit comfortably with insoles inside.
Dry them gently. After a slushy run, take the insoles out and let them air dry. Keep them away from heaters and boot dryers, which can warp the support.

Off-the-shelf insoles or custom orthotics?

Custom orthotics are made from a cast or scan of your feet, after an assessment by a podiatrist, chiropodist or physiotherapist. In Canada they usually cost several hundred dollars and take a few weeks to make. Many extended health plans cover them, but usually only with a prescription.

Quality off-the-shelf orthotic insoles such as Footlogics Sports cost a fraction of that and work straight out of the box. For common running complaints, studies have found that pre-made insoles often give similar short-term relief to custom devices. Custom orthotics remain the better choice for significant foot deformities, or when pre-made support hasn’t helped. Read more about custom orthotics and off-the-shelf insoles.

Types of sports insoles

Type	What it does	Best for
Cushioning insoles	A soft foam or gel layer that adds comfort but little support	Runners with neutral feet and no pain
Orthotic insoles	A firm arch shell, deep heel cup and targeted cushioning	Over-pronation, plantar fasciitis, shin splints
Low-profile sports insoles	Thin support that fits tight footwear	Cleats, skates and court shoes
Custom orthotics	Made to a cast or scan of your feet	Complex foot problems, or when pre-made insoles haven’t helped

Footlogics Sports: built for high-impact activity

Footlogics Sports is our full-length running and sports orthotic. It combines:

a firm TPU outer shell for arch support and motion control
a deep heel cup that keeps the heel centred
a built-in metatarsal raise for the ball of the foot
gel pads under the heel and forefoot to absorb impact
a cushioning polyurethane top layer

Sports fits running shoes, walking shoes, cross-trainers, hiking boots, and tennis and basketball shoes, and trims to size with scissors. It suits low to medium arches best. Runners with high arches usually prefer Footlogics Performance, which has a higher arch contour and more cushioning.

Every pair is priced in Canadian dollars, ships across Canada and comes with a 30-day money-back guarantee.

Shop Footlogics Sports or browse all running insoles.

Frequently asked questions

Do running insoles help with plantar fasciitis?

Yes, for many runners. Firm arch support and a deep heel cup reduce the pull on the plantar fascia with every stride, which gives the tissue a chance to settle. They work best alongside calf and foot stretches and a temporary cut in distance. If heel pain lasts more than a few weeks, see a podiatrist or physiotherapist.

What’s the difference between running insoles and custom orthotics?

Running insoles are pre-made in standard sizes to suit most feet, while custom orthotics are made to a cast or scan of your own feet. Custom orthotics cost several hundred dollars in Canada and take weeks to arrive. Quality pre-made insoles cost far less and work immediately, and for common running complaints they are often enough.

Can I use the same insoles for running and other sports?

Often, yes. Footlogics Sports works in running shoes, cross-trainers, hiking boots, and tennis and basketball shoes. Cleats, skates and pickleball shoes have less room or need more side-to-side stability, so Football and Active suit those better. Moving one pair between shoes is fine, as long as it fits each pair.

How do I know which arch support I need?

Do the wet footprint test described above. A wide, full print means low arches and a need for firm support; a thin print means high arches and a need for more cushioning. If your shoes wear down mostly on the inside edge, you probably over-pronate. If you’re unsure, start with Footlogics Sports, which suits the widest range of runners.

Will insoles make my running shoes too tight?

Not usually, as long as you remove the shoe’s original liner first; full-length insoles replace it rather than sit on top. Low-volume racing shoes are the exception. If your toes feel crowded, keep the insoles for your training shoes, or go up half a size in your next pair.

Do insoles improve running performance?

Their main benefit is comfort and fewer aches, which helps you train more consistently. Steadier foot mechanics can also mean less fatigue late in a long run. Don’t expect an insole to make you faster on its own, but staying injury-free through a training block makes a real difference on race day.

Should I wear running insoles if my feet don’t hurt?

You don’t have to. Many runners use them to prevent problems, especially when increasing distance, or if they have flat feet or high arches. If your feet feel good in your current shoes, there’s no need to change. If aches appear as your training builds, that’s a good time to try them.

How often should I replace running insoles?

Check them each time you replace your running shoes, usually every 600 to 800 kilometres. Replace them sooner if the heel cup has flattened, the arch no longer springs back, or the top cover has worn through. People who wear them mainly for walking can expect about 12 to 18 months of daily use.