Best Running Shoes

These reviews cover what I consider to be the best running shoes. I believe that a running shoe should not interfere with the way you run, and therefore I favor shoes that have less of a raised heel and don't resist the way your foot moves as it lands. These shoes are either the thick soled 'minimal drop, maximum cushioning' (Minimax) or the thin soled minimalist style of shoe, with some transitional shoes that are closer to the traditional style. I have included a couple of traditional styled running shoes, mostly for comparison.

1 Where to Buy

I generally recommend buying shoes from RoadRunnerSports.com as they allow you to run in the shoes and still return them for an exchange. It's hard to know how a shoe works for you until you've run in it for some distance. Another good option is Zappos.com which provides free shipping both ways, which allows you to spend time wearing the shoes around the house to see how they fit, though you can't run in them and return them.

2 The best of the best

My favorite shoes right now are the Altra Olympus and the Adidas Energy Boost. I use the Boost for faster paced running, and the Olympus for longer distances, though they are both good at either task. In many ways, the Olympus is a better Hoka, something I've been looking forward to for some time. My preferred minimalist shoes are the Merrell Glove series.

3 Shoe Categories

I've classified my shoe recommendations into several categories, each with their own pros and cons.

• Minimax (Minimum Drop, Maximum Cushioning). The minimal drop has been the hallmark of minimalist shoes, but these shoes also include lots of cushioning. At their best, these shoes can be like running barefoot on a cushioned track. Minimax shoes offer lots of protection and comfort. They are great for longer ultramarathons where sore feet become a problem and for trail running where the cushioning makes it easier to ignore smaller rocks and stones. However, the extra cushioning may increase the risk of injury compared with minimalist shoes and the extra sole thickness increases the stress on your ankle.
• Minimax Transitional. These are part way between what I consider a true Minimax shoe and a traditional shoe.
• Traditional. The classic running shoe has a high heel, normally about 10mm higher than the forefoot. . The biggest advantage of traditional shoes is the wide variety to choose from, making it far easier to find the right fit. However, there are concerns that traditional levels of cushioning may increase injury risk.
• Minimalist Transitional. These shoes are close to a traditional running shoe, but have reduced heel height and a thinner sole.
• Minimalist. If you want a little more protection and cushioning than the virtually barefoot options, but want to stay as close as you can, this is the next step up. The benefit of these shoes is their light weight and lack of cushioning.
• Virtually Barefoot. These shoes are close to barefoot, but have some protection. Minimalist shoes are associated with a lower risk of injury than traditional shoes.

4 Overview of Shoe Recommendations

This table lists the key attributes of What to Look for in Running Shoes. For more detailed information, on the shoes see detailed shoe comparison.

Full Review	Brand	Name	Rating	Recommended price	Benefit	Weight (oz)	Penalty (sec/mile)	Forefoot Thickness	Heel Thickness	Loaded Drop mm	Cushioning	Flexibility
Saucony Type A Review	Saucony	A/A7	Recommended	$100	6.4	6.7	12.1	19	22	1	4.3	7
Saucony Type A6 Review	Saucony	A6	Highly Recommended	$100	8.2	6.1	9.5	17	21	4	5.0	7
Saucony Type A8 Review	Saucony	A8	Highly Recommended	$90	7.5	6.2	9.7	19	20	-1	4.7	7
Adidas Adios Boost 2 Review	Adidas	Adios	Worth considering	$140	4.7	8.6	13.4	17	27	11	4.0	6
Hoka Bondi 5 Review	Hoka	Bondi	Recommended	$150	6.1	11.6	18.1	38	42	5	7.1	2
Hoka Clayton 2 Review	Hoka	Clayton2	Highly Recommended	$150	9.1	8.3	12.9	23	28	1	7.5	5
Hoka Clifton 4 Review	Hoka	Clifton4	Worth considering	$130	7.7	9.3	14.5	30	35	10	7.2	3
ON Cloudflash Review	On Cloud	Cloudflash	Worth considering	$180	4.4	8.3	14.6	19	26	7	3.7	6
On Cloudracer Review	On Cloud	Cloudracer	Worth considering	$130	5.7	8.2	12.8	19	27	5	4.7	7
ON Cloud X Review	On Cloud	CloudX	Not recommended	$140	4.5	8.3	16.3	21	27	7	3.8	7
Mizuno Wave Cruise Review	Mizuno	Cruise	Worth considering	$120	6.6	5.9	12.5	17	20	7	3.9	6
Newton Distance IV Review	Newton	Distance	Worth considering	$155	7.5	9.1	14.2	26	31	3	6.8	5
Asics Gel DS Racer 10 Review	Asics	DS Racer	Worth considering	$110	8.2	7.0	10.9	21	26	6	5.8	5
Altra Duo Review	Altra	Duo	Recommended	$130	6.0	8.4	13.1	29	29	1	5.0	5
Mizuno Wave Ekiden 8 Review	Mizuno	Ekiden	Worth considering	$115	5.7	5.7	14.6	13	18	6	3.2	8
Saucony Endorphin 2 Review	Saucony	Endorphin 2	Worth considering	$115	8.0	5.1	9.6	15	13	-1	4.1	8
Adidas Energy Boost Review	Adidas	Energy	Worth considering	$160	7.2	10.0	15.6	20	30	7	7.2	5
Altra Escalante Review	Altra	Escalante	Best of the Best	$130	9.1	8.7	13.5	28	25	-1	7.9	6
Altra Escalante 1.5 Review	Altra	Escalante 1.5	Best of the Best	$130	8.2	9.0	14.0	26	27	-1	7.4	7
Saucony Fastwitch Review	Saucony	Fastwitch	Highly Recommended	$90	9.5	7.1	11.1	20	22	4	6.8	7
Topo Fli-Lyte 2 Review	Topo	Fli-Lyte2	Highly Recommended	$100	6.7	9.1	14.2	24	26	3	6.1	5
Reebok Floatride Run Review	Reebok	Floatride	Worth considering	$150	7.7	9.6	14.9	28	34	10	7.4	5
Saucony Freedom Review	Saucony	Freedom	Recommended	$160	5.4	10.7	16.6	25	29	3	5.8	6
Skechers GORun 4 Review	Skechers	GORun	Not recommended	$100	6.1	7.5	11.7	15	23	3	4.5	7
Skechers GOrun Ultra 2 Review	Skechers	GRU	Worth considering	$90	7.5	10.0	15.6	28	34	8	7.5	4
Asics GT 2000 Review	Asics	GT 2000	Not recommended	$120	4.8	11.2	17.4	28	35	5	5.4	2
New Balance Hanzo S Review	New Balance	Hanzo	Worth considering	$110	7.6	6.9	10.7	21	19	2	5.2	5
Hoka Hupana Review	Hoka	Hupana	Recommended	$115	6.1	8.9	13.9	31	36	7	5.4	4
Asics Gel Hyper Speed 7 Review	Asics	Hyper Speed	Highly Recommended	$75	10.9	6.3	9.8	22	26	5	6.8	6
Altra Instinct 4.0 Review	Altra	Instinct 4.0	Worth considering	$120	6.0	9.8	15.3	29	25	-1	5.9	5
Asics Tarther Kainos 3 Review	Asics	Kainos	Worth considering	$130	10.0	6.9	10.7	17	27	9	6.8	6
Altra King MT 1.5 Review	Altra	King MT	Recommended	$140	7.5	10.7	16.7	19	21	3	8.0	5
Saucony Kinvara 8 Review	Saucony	Kinvara 8	Best of the Best	$110	9.3	8.6	13.4	26	31	3	8.0	5
Altra Lone Peak 3.5 Review	Altra	Lone Peak	Highly Recommended	$120	4.2	11.4	17.7	24	25	4	4.8	5
Nike Zoom Streak LT 3 Review	Nike	LT3	Best of the Best	$80	9.8	5.4	8.4	16	21	5	5.3	7
Nike Zoom Streak LT 4 Review	Nike	LT4	Recommended	$90	8.5	5.5	8.5	15	21	3	4.6	6
Nike LunarSpider R5 Review	Nike	LunarSpider	Recommended	$125	6.9	6.7	10.4	17	21	3	4.6	6
Hoka Mafate Speed Review	Hoka	Mafate	Best of the Best	$170	7.6	11.9	18.5	39	40	4	9.0	1
Pearl Izumi EM Road N0 v2 Review	Pearl	N0	Highly Recommended	$100	7.9	6.5	10.1	14	20	4	5.2	8
Saucony Nomad Review	Saucony	Nomad	Worth considering	$110	4.3	10.5	17.2	25	27	2	4.5	4
Hoka Odyssey Review	Hoka	Odyssey	Highly Recommended	$130	8.5	9.4	14.6	37	45	5	8.0	3
Altra Olympus 2.5 Review	Altra	Olympus	Highly Recommended	$150	4.6	11.8	18.4	35	34	0	5.4	6
Altra One 3.0 Review	Altra	One	Recommended	$100	6.1	8.8	13.7	23	23	0	5.4	6
Altra Paradigm 4.0 Review	Altra	Paradigm	Highly Recommended	$150	5.3	11.0	17.1	28	30	5	5.8	8
Asics Piranha SP 5 Review	Asics	Piranha	Recommended	$100	10.1	4.2	6.5	11	15	3	4.2	9
Brooks PureFlow 5 Review	Brooks	PureFlow	Worth considering	$110	6.0	9.7	15.1	26	29	5	5.8	8
Salming Race Review	Salming	Race	Worth considering	$130	6.9	6.5	10.1	16	19	4	4.5	6
Altra Escalante Racer Review	Altra	Racer	Highly Recommended	$140	6.6	7.6	11.8	24	26	6	5.0	8
New Balance RC1600 v2 Review	New Balance	RC1600	Highly Recommended	$110	8.8	5.6	8.7	15	21	5	4.9	8
New Balance RC5000v2 Review	New Balance	RC5000v2	Best of the Best	$125	14.2	4.0	6.2	13	21	6	5.7	7
Skechers GoRun Ride 3 Review	Skechers	Ride	Worth considering	$85	5.9	8.5	13.2	18	28	6	5.0	8
Nike RN Distance 2 Review	Nike	RNDist2	Worth considering	$120	8.0	9.2	14.3	25	28	4	7.4	7
Inov-8 RoadXTreme 220 Review	Inov-8	RXT-220	Worth considering	$120	5.2	8.0	18.2	14	17	3	4.2	8
Salomon Sense Ride Review	Salomon	Sense	Worth considering	$120	8.5	10.0	15.6	26	29	6	8.5	0
Altra Solstice Review	Altra	Solstice	Highly Recommended	$90	7.1	8.1	12.5	23	25	0	5.7	5
Topo ST-2 Review	Topo	ST-2	Highly Recommended	$90	8.2	7.3	11.4	20	18	0	6.0	7
Hoka Stinson Lite Review	Hoka	Stinson	Highly Recommended	$160	7.3	11.6	18.1	35	40	6	8.5	0
Altra Superior	Altra	Superior	Highly Recommended	$110	5.6	9.9	15.5	21	25	-1	5.5	4
Adidas Takumi Sen 3 Review	Adidas	Takumi Sen 3	Highly Recommended	$160	7.7	6.6	10.2	17	21	4	5.1	5
Topo Terraventure	Topo	Terraventure	Review Pending	$110	2.6	10.8	27.5	24	24	0	2.8	10
Altra Timp Review	Altra	Timp	Best of the Best	$130	3.7	11.6	18.1	30	31	-1	4.3	6
Altra Torin 2.0 Review	Altra	Torin	Worth considering	$125	3.4	9.6	20.7	30	25	1	3.3	9
Altra Torin 3.5 Review	Altra	Torin 3.5	Worth considering	$125	5.8	9.3	14.5	27	28	0	5.4	8
Hoka Tracer Review	Hoka	Tracer	Recommended	$130	7.2	7.4	11.5	21	24	2	5.3	5
Merrell Trail Glove 4 Review	Merrell	Trail Glove 4	Best of the Best	$100	3.4	8.4	23.8	13	13	0	2.8	10
Topo Tribute Review	Topo	Tribute	Recommended	$100	5.9	7.3	11.4	20	18	-1	4.3	6
Mizuno Wave Universe 5 Review	Mizuno	Universe	Highly Recommended	$125	10.7	3.1	10.6	9	12	1	3.3	9
Altra Vanish-R Review	Altra	Vanish-R	Recommended	$100	16.1	5.3	8.2	19	21	4	8.5	6
Merrell Vapor Glove 3 Review	Merrell	Vapor Glove 3	Highly Recommended	$85	2.1	6.1	27.6	6	5	0	1.3	10
Nike Vaporfly 4% Review	Nike	Vaporfly	Best of the Best	$250	10.4	7.2	11.2	25	37	8	7.5	2
New Balance Vazee Pace Review	New Balance	Vazee Pace	Worth considering	$110	6.0	8.6	13.4	18	24	6	5.2	5
Asics TartherZeal 3 Review	Asics	Zeal	Worth considering	$140	10.9	6.3	9.8	17	27	9	6.8	6
Saucony Zealot 3 Review	Saucony	Zealot3	Recommended	$130	8.9	9.5	14.8	29	32	4	8.5	6
Nike Zoom Fly Review	Nike	Zoom Fly	Worth considering	$150	8.3	8.7	13.5	29	36	8	7.2	3

It's not a running shoe, but I love the Hoka Tor Ultra hiking boot and I've tested the Altra Lone Peak Boot, the Hoka Tor Speed 2, and the Inov-8 Roclite 325 hiking boots
Older shoe reviews: Saucony Hattori Review, Mizuno Cursoris Review, Skechers GO Bionic 2 Review, Hoka Clifton Review, Saucony Virrata 2 Review, Brooks PureCadence 3 Review, Brooks PureConnect 3 Review, Brooks PureFlow 3 Review, Skechers GO Bionic 2 Review, New Balance 980 Review, Brooks Transcend 2 Review, Hoka Huaka Review, Patagonia EVERlong Review, Asics 33-DFA Review, Hoka Conquest Review, Saucony Cortana Review, Puma Faas 100 R Review, Saucony Fastwitch Review, Nike Free Review, Asics Gel Lyte 33 Review, Skechers GOmeb Speed Review, Skechers GOrun Ultra Road Review, Nike LunaRacer Review, Altra Paradigm Review.

• Cushioning. Shoes vary in the mount of cushioning they provide. There is reasonable scientific evidence that higher levels of cushioning increase stresses on joints and have higher rates of injury. However, cushioning is also one way shoes provide protection from stones (the other is inflexibility). Cushioning can also reduce foot soreness on longer ultramarathons.
• Weight. The weight of a shoe makes a big difference in the energy cost of running. Even small changes in weight can make a big difference in how fast we run.
• Drop. The drop is difference in sole thickness between the forefoot and heel. Larger drops can interfere with natural running form, and may increase the probability of heel strike.

5 Shoe Modifications

Main article: Shoe Modifications

Clockwise from the top: Nike Free 3.0 (early version) cut open more than most to form a 'running sandal', Saucony Hattori, NB Trail Minimus, Nike Free 3.0 and the non-minimalist Hoka.

With the exception of the FiveFingers, and the Mizuno Curoris, I find that all shoes benefit from cutting open the toe box. This allows the toes to spread out as you toe off, creating more natural biomechanics and preventing toe blisters.

6 Shoe Dissection

A comparison between the Altra Olympus and Hokas.

I've cut many of my shoes in half to reveal their construction, as you can see above. You can see a gallery at Shoe Dissection, as well as in the detailed shoe reviews.

7 Shoe Reviews

• Minimax. Minimax shoes have thicker, softer soles, and far less of a high heel (drop) than traditional running shoes.
  • Altra. The two distinctive features of the Altra shoes are their zero drop and their shape which mirrors the shape of the human foot. Originally their shoes were quite minimalist with a thinner sole that was typically made of quite firm foam. More recently they have moved towards softer cushioning and the Minimax style.
    • Altra Olympus. The Olympus has become my primary running shoe for longer ultras. I tend to view this issue as an evolution and improvement of the [Hoka One One]]. Like the Hoka it has a thick softly cushioned midsole, but unlike the Hoka it has a much better to books and overall design.
    • Altra Paradigm. The Olympus and Paradigm are similar shoes, and you could think of the Paradigm as the road version of the Olympus. However, the Olympus works fine on the road, and while the Olympus is a little thicker and heavier, I generally prefer it.
  • Hoka One One. The Hoka shoes started the 'Minimum Drop, Maximum Cushioning' style of shoe. The Hokas generally use extremely soft foam, with a wide base to improve stability. Their soles are thicker than most shoes so they are quite heavy, though not as heavy as they look. Most of the Hokas do well on both asphalt and rocky trails. The Hokas provide remarkable protection from rough trail surfaces, and the thick, soft soles mold themselves around stones to provide more grip on rocky trails than you'd expect. Other than the sole, the Hoka is a poor design, with a remarkably tight toe box and they are typically rather inflexible.
    • Hoka Bondi. Of all the Hoka shoes I've tried, the various Bondi shoes (Bondi B, Bondi 2, Bondi 3 and Bondi Speed) are my favorites. Like all Hokas, the Bondi has a horribly small toe box, it's easily modified.
    • Hoka Stinson. The Stinson is a little heavier and thicker than the Bondi variants, and is available in road and trail versions.
    • Hoka Mafate. The Mafate is a huge shoe, and the heaviest and thickest of the Hokas.
• Minimax Transitional. These shoes are not quite 'minimum drop, maximum cushioning' of the Minimax category, but they're thicker than most shoes and tend to have less drop.
  • Altra One². This is rapidly becoming one of my favorite running shoes, combining soft cushioning with a lightweight.
  • Skechers GOrun Ultra. A Minimax shoe for $80? Not quite. There's a lot to like about the shoe, but there are some significant issues you should be aware of before trying these out.
  • Adidas Energy Boost. The Boost uses a new type of foam, so while the design is quite traditional, the increased cushioning produces a far better shoe than you'd expect.
  • Mizuno Cursoris. The Cursoris is a lovely light weight shoe that almost feels like it's not there. While it's not expensive to buy, it doesn't last particularly longer, so the cost per mile is quite high.
  • Altra Torin. This is a good example of the firmer shoes that Altra produces. It's a nice balancing act between weight and protection, but the cushioning is not soft.
  • Saucony Virrata. While visually quite different from the Torin, the feel of the shoe is remarkably similar.
  • New Balance Fresh Foam 980. The New Balance Fresh Foam 980 has less of a drop than a traditional running shoe, but it does not have the same soft cushioning of a Minimax shoe. This is not a bad shoe for someone looking for slightly less of a drop than a traditional shoe while avoiding the thin sole of a minimalist shoe.
  • Hoka Conquest. While this is as big and heavy as a Hoka Bondi, the overly firm foam rulings the shoe.
  • Hoka Rapa Nui. The Rapa Nui 2 is lighter, thinner and a little cheaper than the other Hokas, but I found it even firmer than the Conquest. In fact, the Adidas Energy Boost feels far more cushioned to me, though it does not offer the same level of protection from stones or uneven surfaces.
• Traditional. I've included a couple of traditional running shoes, mostly for comparison.
  • Asics GT 2000. The Asics GT 2000 has been around for many years in one form or another, a reflection of its popularity. The GT 2000 series could be considered one of the best "average" running shoes, and it is often used as the starting point when a new runner is looking for their first shoes. The original GT 2000 was introduced back in 1995 and has been updated many times. (They did add 10 to the number every year until the 2170, then reverted to 2000 and added a version number.) So I've included the GT 2000 here partly as a good starting point for those looking for a traditional running shoe and partly as the shoe that is probably closest to the average running shoe.
  • Brooks Transcend. The Brooks Transcend is included in this section, not because it is one of the best running shoes, but because it is sometimes considered a "maximum cushioning" shoe, and Brooks claim it is "the Ultimate Plush Ride". However, when compared with a traditional running shoes, the transcend is only 1-2 mm thicker, and the foam is too firm to be considered a Minimax shoe.
• Minimalist Transitional. These are not zero drop, but they have less drop than a traditional shoe, are lightweight and flexible.
  • Nike Free. One of the earliest minimalist shoes, the Nike Free has grown to a wide range of shoes that offer great flexibility and lightweight.
  • Mizuno Wave Universe. The Mizuno Wave Universe is a racing flat that is surprisingly comfortable and remarkably light weight. I ran in these before I discovered the Nike Free and got on well with them.
  • Inov-8 Trail Shoes. Inov-8 produces a wide range of minimalist trail shoes. Of particular note are their X-Talon 190 for muddy conditions and their F-Lite 195 for rocky conditions. I've used a number of Inov-8 shoes and I highly recommend them, especially for the more gnarly and technical trails.
  • Saucony Kinvara. The Saucony Kinvara is an evolution of the traditional running shoe towards a minimalist design. It looks like a traditional running shoe, but lowers the heel and reduces the weight. To me, this shoe is on the boundary between minimalist and traditional, though others might include some of the Brooks Pure range as minimalist.
• Minimalist Shoes. These are zero drop shoes with minimal cushioning, but they are not virtually barefoot.
  • Modified Nike Free. With modification, the Nike Free 3.0 can provide a minimalist shoe with just enough cushioning to provide good protection. I prefer the Modified Nike Free to Vibram FiveFingers, as the small amount of extra padding protects my feet much better, while the flexibility gives a surprisingly similar experience. The longevity of the Modified Nike Free is good, lasting for 2,000+ miles.
  • Saucony Hattori. The Hattori is a lightweight (4.4oz), zero drop shoe, but the sole is less flexible than the Nike Free and the sock style upper limits the fit. Zappos has the Hattori LC which has laces instead of a sock upper.
  • New Balance Minimus. The Minimus is a range of minimal shoes from New Balance that has created a lot of interest in the minimalist running community as the trail shoe was designed with the help of ultrarunner Anton Krupicka. There is a Trail Minimus and a Road Minimus which share similar names, but are rather different shoes. The Trail Minimus worked well for me on mild trails, but I prefer the Modified Nike Free to the road version.
  • Merrell Gloves. Merrell sells a trail glove and a road glove. The trail glove has a thin forefoot plate and both are zero drop.
• Virtually Barefoot. If you want to get as close to barefoot as you can, the best option by far is the FiveFingers. However it can be tricky to get them to fit right if you have an unusual shaped foot, in which case consider the Vivo Barefoot.
  • Vibram FiveFingers. Vibram FiveFingers are popular Minimalist Running shoes. They are a thin sole combined with just enough material to hold them to your foot and a separate pocket for each toe, hence the name FiveFingers. They were originally created for boating, not running, but they have become hugely popular. The FiveFinger soles generally last a long time, but the uppers can be prone to tearing. Getting FiveFingers that fit can be tricky depending on the shape of your foot, so they don't work for everyone. The Bilika LS are slightly wider and have laces, which improves the fit for some people.
  • Vivobarefoot. Terra Plana make a range of thin soled shoes under the 'Vivo Barefoot' name, such as their Vivobarefoot One M , with a flexible but tough sole. I'd also strongly recommend the Vivobarefoot Ra, which is close to a dress shoe, but remarkably comfortable. I got mine for a wedding and new wear them regularly.
    

8 The Outsole

To achieve a light weight with maximum cushioning, many shoes don't use a hard rubber outsole over the softer midsole. This can result in uneven wear patterns when the midsole erode away from around the patches of outsole. In the image below, the red arrows mark the soft midsole and the blue arrows mark the hard outsole, with the green arrow indicating an intermediate toughness material.

From left to right is the Torin, the Cursoris, the Virrata and the Bondi B.

9 The Newton

Newton shoes focus on forefoot running by adding extra height to the forefoot of the shoe. I purchased a pair thinking they would move me closer to barefoot running. The result of the high forefoot is an unstable shoe. I believe the Newton takes a bad idea (the traditional running shoe) and makes it worse. You can get a better alternative to the Newton just by hacking the sole heel off an old pair of running shoes. (The Newton is mentioned in The 4 Hour Body as a shoe that is correlated with injuries.)