Insoles for outdoor activities quick picks
For hiking: Powerstep Original Insoles
For running: Superfeet Adapt Run Max Insoles
For skiing and snowboarding: Sidas 3Feet Merino Mid Insoles
You could invest in some of the best sneakers, hiking boots or running shoes on the market, but because we all have different feet and use them in different ways, a pair of insoles designed for outdoor activities might come in handy when you least expect it.
“Without the right support, our feet can become easily injured, especially when taking part in more rigorous physical activities like running or hiking,” says Dr. Brad Schaeffer, a board-certified podiatrist and foot surgeon at Central Park SOLE and star of TLC’s “My Feet Are Killing Me.” “Insoles are a great way to ensure we provide our feet with the right protection and support.”
Should I wear insoles for walking and running?
Schaeffer explains that when we hike, our feet become highly susceptible to stress if not properly supported, so insoles that “prevent a range of physical motions and shock are imperative [to] preventing injury.” And the risks multiply with higher-impact activities like running or jogging, he says, adding that the foot can become subjected to the shock of two to three times our body weight with every step.
“Over time, the repetitiveness of this impact can lead to common painful runner’s injuries,” Schaeffer says. “It’s incredibly important that the insoles being used help reduce that shock, which will help the wear and tear on your feet and legs.”
How to choose an insole for outdoor activities
What should we be looking for in the ideal insole for outdoor activities? “As with a walking insole, in hiking, you need a combination of features to be supportive while also absorbing forces encountered on different terrain, but still requires a degree of flexibility,” says Dr. Christopher Proulx, the director of clinical application and movement science at Baliston. What that means is your hiking insoles should contain some shock-absorbing capabilities that reduce some of the forces transmitting through the body when the foot encounters the ground. Proulx adds that with a hiking insole, the arch region should be a little firmer, with a higher heel cup than in a walking insole. And finally, “between heat generated during a strenuous uphill climb, fast pace and walking through moist regions, breathable is also a good requirement here because keeping dry means warmth as well,” he says.
When skiing, he says to look for an insole with a certain level of rigidity paired with cushion and absorption that can also react to generated force for performance purposes. “Many people think lots of cushion is a good thing, but keep in mind that a shoe is providing some of this as well as support, so too much cushion increases the work needed to react to pushing against the ground whether walking, hiking or skiing,” Proulx says. “These requirements for insoles may seem contradictory, but it is possible from a quality insole.”
Are memory foam insoles good for hiking?
You might want to look for plush, memory foam insoles to keep your feet comfortable as you rack up miles on the trail, but Schaeffer says that before you fall in love with a specific foam, make sure the insole provides the support you need. “Memory foam, yes, is good for hiking, but the underlying structures like the arch, heel and front of the insole should be structurally stable,” he says.
Is foam or gel insoles better for outdoor activities?
You might see the different foam and gel materials that make insoles, and wonder if one is better than the other for your active pursuits. “It depends, but I would go with foam for outdoor activities,” Schaeffer says. “Depending on the type of gel you get, it might not be as supportive. Maybe when walking outside in Adidas slides, gel is okay, but not if you’re being very active.”
As for other materials, Proulx says the top part of the insole closest to your foot should feature one or two breathable fabrics and a lower-density material that can conform to and cradle the foot while compressing down on the more rigid material.
“The rigid material sometimes referred to as a shell should be able to support force transfer based on the level of activity, which is higher in skiing but lower in walking,” he says, adding that you should feel solid support throughout the foot and possibly in the toe area, the arch and heel. He warns that these two key areas are most important for the force transfer but should not be overcompensated or supported if unnecessary to allow the foot to do what it was designed to do.
“There are a lot of similarities in materials being used, so form and fit tend to be the deciding factor and most important,” he says. “After comfort, intent and purpose are considered in the effect of the insole, such as being sure to not introduce too much change in your gait or base of support when stationary like skiing.” Finally, he recommends full-length insoles because they tend to move less and be more customizable to the size and shape of your shoe or boot as well as trimmable in the toe region.
Choosing the right insole for an outdoor activity is as much of an art as a science. That’s why Allison Boyle, the founder and CEO of She Dreams of Alpine and Become an Outdoor Backpacking Badass coaching program, says it may require some testing and trial and error. “The one thing I’ll caveat here is I bring insoles with me if I expect to be hiking on hard rock for long periods versus dirt trails,” she says. “An example of this would be the Mount Whitney Trail. You hike on granite rock for miles and miles and miles, so insoles would be super useful on a trail like this. Your feet will get fatigued.”
When purchasing any new gear — insoles for outdoor activities included — Boyle recommends trying them out in lower-stakes scenarios before taking them on longer trails or multinight trips. “The last thing you want to happen is to find your insoles don’t fit you well or create hot spots for you when you’re out on a long trail. Test all gear out before going on bigger trips,” she says.
While Jordy Shepherd, a mountain guide with the International Federation of Mountain Guides Associations, vice president of the Association of Canadian Mountain Guides and co-host of the “Delivering Adventure” podcast, says some adventurers are perfectly content with the stock insoles included with their outdoor footwear, those that need more support or custom molded insoles to avoid pain, cramping and blisters should take a different approach. “You generally get what you pay for,” he says. “If you purchase cheap insoles, you probably won’t get much more results than using the stock insoles.”
In that case, he recommended shelling out a few extra bucks for custom orthotic insoles “that will fit your feet and keep you comfortable during your outdoor activities. If your feet are in pain, you won’t perform at your best, and you won’t be having any fun either,” he says, adding that certain health care plans cover custom orthotics, so it’s worth checking out.
Don’t stress if you’re unsure where to start. The burden shouldn’t be on you to determine where your foot issues — if any — are stemming from. “If you have any foot issues, pain or fatigue, I recommend consulting with an orthotics specialist,” Shepherd says. “They will do a full assessment of your feet and recommend the best insoles for your activity. You can often move the custom insoles to different footwear, for different activities, which is quite economical. They are also quite durable and last a long time.”