Why Runners Need Arch Support: A UK Runner’s Guide

October 16, 2026

Whether you’ve just finished your first parkrun or you’re twelve weeks into marathon training, your feet are doing an extraordinary amount of work. Every run is thousands of footsteps, and each one lands with a force well above your body weight. At the centre of that job sits a small, springy structure most of us never think about: the arch of your foot.

So do runners really need arch support, or is it just clever marketing? The honest answer is somewhere in the middle. This guide explains what your arch does, what UK runners should look out for, what the research actually says, and how to choose and use running insoles sensibly.

The short answer

Not every runner needs arch support. But it can help if you have low or flat arches, get aching arches or heel pain, or are increasing your mileage.

Studies suggest supportive, contoured insoles may reduce pain and some injuries, although the evidence is moderate and not every study agrees. Soft cushioning alone is not the same as arch support, and insoles won’t make you faster.

What your arch actually does when you run

Your arch is a curved structure of bones, ligaments, tendons and muscles. Think of it as a built-in spring. When your foot lands, the arch lowers slightly to absorb force and spread the load. As you push off, it springs back and helps propel you forward.

Diagram showing the foot arch lowering and recoiling during a running stride

Figure: Your arch absorbs force and then returns it on every stride.

Some flattening of the arch is completely normal. It’s how your foot copes with impact. Problems tend to start when the arch lowers too much, too quickly or too often for the tissues to cope, for example after a sudden jump in training. One structure that takes the strain is the plantar fascia, the band of tissue that connects your heel bone to your toes. The NHS notes that plantar fasciitis is caused by straining this part of the foot, and it’s a common reason runners end up with heel and arch pain.

Signs you might benefit from arch support

None of these prove you need insoles, and they can have other causes, so treat them as a prompt to investigate rather than a diagnosis.

Tired or aching arches during or after your runs
Heel pain, especially the first steps after getting out of bed or sitting for a while (the NHS describes plantar fasciitis pain as typically worse when you start walking after resting)
Uneven shoe wear, with the inside edge of the sole or heel wearing down faster than the outside
Flat-looking feet when you stand, with the arch almost disappearing
Shin, knee or lower-leg niggles that creep in as your weekly distance rises
A big jump in training, such as moving from parkrun to half-marathon prep

Try the wet test at home

You can get a rough idea of your arch type in two minutes, using nothing but water and a piece of dark card or a paper bag.

Wet the sole of one foot.
Step onto dark card, a brown paper bag or a dry, dark tile, standing naturally.
Step off and look at the print.
Compare it with the three examples below.

Wet test footprints showing low, neutral and high arches

Figure: The wet test is a rough guide. A podiatrist or a gait analysis at a good running shop gives a fuller picture.

What does the research say?

This is where many insole adverts oversell, so let’s be straight about it. The evidence is encouraging but not black and white.

Bar chart comparing injury rates in runners with and without foot orthoses

Figure: Pooled results from a 2022 systematic review and meta-analysis of foot orthoses in runners.

What the studies found	In more detail	What it means for you
2022 meta-analysis of 12 trials (5,321 runners)	Injuries affected 24% of runners using foot orthoses versus 37% without, a risk ratio of 0.6, rated as moderate-quality evidence.	Supportive insoles may lower your chance of a lower-limb injury, but there’s no guarantee.
British Journal of Sports Medicine review (La Trobe University)	Contoured orthotics were linked to a lower risk of stress fractures, while flat shock-absorbing insoles showed no meaningful reduction in injuries.	Shape and structure matter, not just softness.
2024 scoping review in symptomatic runners	Wearing foot orthoses was associated with reduced pain and symptoms from overuse running injuries, and with less inward rolling of the foot.	If you already have aches, supportive insoles may help ease them.
Research on running economy	A 2019 meta-analysis suggested orthoses and shock-absorbing insoles may slightly harm running economy in distance runners.	Don’t buy insoles to run faster. Buy them for comfort and support.

Trial quality varies, and the insoles tested aren’t all the same, so no study proves that one product works for every runner. A sensible takeaway is that arch support is one useful tool alongside the basics: building mileage gradually, strength work, good shoes and enough rest.

Arch support vs cushioning: they’re not the same

Many “comfort” insoles are mostly soft foam. That feels pleasant, but it’s a different job from supporting your arch.

Feature	Soft cushioning	Contoured arch support
Main job	Softens the feel of impact underfoot	Fills the space under your arch and helps share load across the foot
Feels like	Soft and squashy straight away	Firmer, and it can feel unusual for the first few runs
Best for	Comfort on hard pavements and tired feet	Low or flat arches, arch and heel aches, rising mileage
Watch out for	Flat foam can compress and lose its feel, and it hasn’t been shown to reduce injuries	Needs the right height and a good fit in your shoe

The best of both: look for a supportive, contoured arch with cushioning around it.

Which support suits your arch?

Arch type	What to look for	UK runner tip
Low / flat	A firm, contoured arch with a supportive heel cup. Avoid relying on soft flat foam alone.	Long road miles on British pavements add up, so choose stability that holds its shape.
Neutral	Moderate, flexible support with some cushioning.	If your shoes already feel great, you may not need insoles at all. Try them only if you have niggles.
High	Cushioning with a supportive arch that fills the gap, without being overly rigid.	High arches absorb less shock naturally, so shock absorption matters on hard roads.

Running in the UK: what to keep in mind

New to running?

Couch to 5K and parkrun are brilliant starting points. Your feet are adapting to a new workload, so build up gradually. Supportive insoles can add comfort if your arches ache, but they don’t replace a gradual build-up.

Training for an event?

Big races like the London Marathon or the Great North Run mean serious mileage. Check your insoles and shoes for wear before long runs, and never debut new insoles on race day. Test them over several long runs first.

Wet British winters

Wet pavements and cold weather are part of UK running. Choose insoles with a breathable top layer, take them out to dry after soggy runs (away from direct heat), and replace them once they flatten.

How to choose running insoles

Match your arch height. Use the wet test as a starting point.
Look for a contoured shape, not just a flat slab of foam.
Aim for firm but not rock hard. The forefoot should still flex as you push off.
Check the heel cup. A supportive heel keeps your foot steady in the shoe.
Make sure it fits your shoe. Remove the shoe’s original insole, use it as a template and trim the new one if needed. Slim running shoes need thinner insoles.
Check UK sizing. Always compare your size with the brand’s size guide.
Prefer breathable materials to reduce heat and sweat.
Look for a trial period so you can return them if they’re not right.

How to choose running insoles checklist

Breaking in new insoles

Even good insoles can feel strange at first. Give your feet time to adapt.

Days 1-3	Days 4-7	Week 2	Week 3 onwards
Wear them for 1-2 hours around the house or on walks.	Wear them for longer walks and try 15-20 minute easy runs.	Gradually extend your run time and distance.	Return to normal training if everything feels comfortable.

Mild awareness of the new shape is normal. Sharp or worsening pain is not. If that happens, stop using them and get advice.

When to see a professional

Insoles are not a substitute for an assessment. Speak to a GP, pharmacist, physiotherapist or podiatrist if:

Your foot, heel or leg pain isn’t improving, is getting worse, or stops you running
You have sudden severe pain, swelling, numbness, or pain after a fall or injury
You have diabetes or circulation problems, because foot problems can be more serious (check with your GP or pharmacist before trying new insoles)

The NHS says that in many areas you can refer yourself to community musculoskeletal (MSK) services without seeing a GP first, though waiting times can vary. A podiatrist can also assess whether custom orthotics are worth considering, particularly for persistent or complex problems.

Where ZakSole insoles fit

ZakSole Comfort Insoles are off-the-shelf insoles that combine arch support with cushioning and are designed to be trimmed to fit your running shoes. They come in UK sizes (men’s UK 7 to 11 and women’s UK 8 to 12) and in grey, blue, black and orange. Orders include free shipping and a 30-day trial, so you can see how they feel in your own shoes.

They’re a practical, affordable way to add support, but they aren’t custom orthotics. If your pain is persistent or complex, get assessed first.

ZakSole insoles in a running shoe

Browse ZakSole running insoles →

Frequently asked questions

Do all runners need arch support?

No. Many runners are comfortable without it. It’s most useful if you have low or flat arches, aching arches or heels, or you’re building mileage quickly.

Can insoles fix overpronation?

Research suggests supportive insoles can reduce how much the foot rolls inward while running, but whether that matters depends on you. Pronation is normal, and overpronation isn’t always a problem.

Will insoles make me faster?

No. They’re for comfort and support, and some research suggests they may slightly reduce running economy.

Can I put insoles on top of the original insole?

Usually it’s best to remove the shoe’s original insole first. Stacking them can make the shoe too tight and change how it fits.

How often should I replace my insoles?

Replace them when the cushioning flattens or the support feels softer. Many regular runners replace theirs every 6 to 12 months, and sooner with high mileage.

Are off-the-shelf insoles the same as custom orthotics?

No. Custom orthotics are made after an assessment by a podiatrist and may be better for complex problems. Off-the-shelf insoles are a convenient, lower-cost option for general support.

The bottom line

Arch support isn’t magic, and it isn’t essential for every runner. But for those with low arches, aching feet or rising mileage, a well-fitted, supportive insole can be a simple way to feel more comfortable and look after your feet. Pair it with gradual training, decent shoes and rest, and listen to your body.

Ready to give your arches some support?

Explore ZakSole’s range at zaksole.com, check our size guide, and try them for 30 days.

This article is for general information only and isn’t medical advice. If you have ongoing pain or a medical condition, speak to a qualified healthcare professional.

Sources and further reading

NHS: Plantar fasciitis https://www.nhs.uk/conditions/plantar-fasciitis
Effects of Foot Orthoses on Pain and the Prevention of Lower Limb Injuries in Runners: Systematic Review and Meta-Analysis. Journal of Sport Rehabilitation, 2022 https://www.epistemonikos.org/en/documents/b18a7bccafcc1cc99d877afa6c941ff78a8a357c
La Trobe University review of foot orthoses and shock-absorbing insoles, British Journal of Sports Medicine (summary by UF Health) https://podcasts.ufhealth.org/shock-absorbing-shoe-inserts-dont-do-much-for-feet/
Can Foot Orthoses Benefit Symptomatic Runners? A scoping review. Sports Medicine - Open, 2024 https://search.pedro.org.au/search-results/record-detail/80515
Marathon Handbook: Running in orthotics, what does the science actually say? https://marathonhandbook.com/running-in-orthotics/

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