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Hoka Shoe Review

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{{DISPLAYTITLE:A review and comparison of Hoka One One running shoes}}
The [http://www.zappos.com/hoka-one-one Hoka] shoes started the 'maximum cushioning, minimum drop' style of shoe with their thick, softly cushioned soles. They reduce the pounding on the soles of your feet, but they are not without their downsides. The Hokas are one of my [[Shoes| recommended running shoesHoka Clifton]]is one of the most impressive shoes I've come across recently, but I think the [[Altra Olympus]]/[[Altra Paradigm]] is with remarkable levels of cushioning at a 'better Hoka'light weight. I've included some recommendations to help you evaluate if Hokas are right for you.
=Introduction=
Hoka One One, pronounced "Hoka O-nay O-nay", means "now it is time to fly" in [http://www.maoridictionary.co.nz/index.cfm?dictionaryKeywords=hoka&search.x=0&search.y=0&n=1&idiom=&phrase=&proverb=&loan= | Maori]. These shoes have midsoles that are much thicker and softer than traditional shoes. The soles are also wider to prevent the higher soles making the shoes unstable, like stilts. However, the sole is not as thick as it appears from the outside, as you can see from the image below. The foam in the midsole comes up the sides of the shoe much higher.{| <gallery widths=300px heights=300px class="wikitable" |- valign="topcenter">|[[File:HokaHalfs.JPG|none|thumb|400px|The Hoka Bondi cut in half, showing the outside and inside views. You can see that the midsole foam is a lot higher on the outside than the inside.]]|[[File:ShoeHalfs.JPG|none|thumb|400px|This image compares the Hokas with other shoes.]]|- valign="top"|[[File:HokaRocker.jpg|none|thumb|400px|Here the outline of the foam midsole has been highlighted in red. This helps reveal how the Hoka midsole narrows at the front and back to create a 'rocker' effect, making it easier for your foot to roll. ]]|[[File:HokaOlympusSlice.JPG|none|thumb|400px|A comparison between the Altra Olympus and Bondi. You can see the difference in the way the midsole tapers towards the front of the shoe.]]|}</gallary>
=The Hoka Advantages=
* The Hokas provide remarkable protection for the soles of your feet. This protection is most noticeable on trails, where you can ignore far more of the stones and bumps. I've found this protection to be wonderful, as it has allowed me to run trails again, which would not otherwise be possible. Even on smoother surfaces, the Hokas can protect your soles, which is a factor over longer distances.
* Most of the Hokas are very softly cushioned, though Hoka are using a firmer RMAT foam in some of their shoes that seems hard by comparison.
* The Hokas have far less of a drop between the heel and forefoot than a traditional shoe. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. Compared with a traditional running shoe like the [[Asics GT 2000 ]] which has 9mm tend to have 9-14mm of drop, the Hokas seem quite flat. I've found that running in Hokas is a little like running barefoot on a padded track, which is quite impressive.* The Hokas are remarkably light for their size, and other than the Mafete, they are comparable with a slightly heavier traditional running shoe. The [[Hoka Clifton]] is actually quite a light shoe and comparable with some [[Minimalist Running Footwear| minimalist shoeshoes]]s.* The thick sole tapers from the forefoot to the front of the shoe, creating an effect that encourages a good forward lean and toe off. I've been surprised how much this has helped my biomechanics. (See the section on 'meta-rocker' below.)
* There are many reports that the Hokas reduce [[Muscle]] fatigue, but I found no obvious difference in muscular soreness between the Hokas and the [[Modified Nike Free]]. Opinions of other runners going to Hokas from minimalist shoes varies, with some seeing a benefit and others not.
* While the Hokas are expensive ($170 in the US), but most runners find they last longer than a traditional running shoe, so the overall costs are lower. Of course, they don't last as long as some minimalist shoes; I get 2,000+ miles out of my [[Modified Nike Free]]s, but I only get I around 600 miles out of my Hokas.
* The thick sole of the Hokas produces a greater ankle stress on uneven surfaces. The wider sole reduces this problem a little, but when trail running this is still an issue. In the past I have never had trouble with twisting my ankles, but the Hokas did cause some ankle stress and pain.
* The added cushioning protects the soles of the feet, but I've found I've had joint stress with the Hokas that I've never had with my [[Modified Nike Free]]. This is in line with the research that has shown [[The Science of Running Shoes| greater joint stress with greater cushioning]].
* Even though the cushioning of the Hokas is far softer than other shoes, the thickness makes them quite stiff. This reduces the natural flexing of the foot, but it also puts extra stress on some areas of your foot. The skin on the back of the heel has more friction and the tendons under where the laces are tied have more pressure. I've found that [[Lacing]] the Hokas loosely limits the tendon stress, and my [[Blister Prevention and Socks| favored sock combination]] mitigates the [[Blister Prevention| friction]].
* I've found my [[Running Form]] tends to degrade while running in the Hokas rather than my [[Modified Nike Free]]. When I swap back, it takes a few miles for my form to recover. I've also noticed that my [[Cadence]] is lower in the Hokas, but this might be due to the extra weight.
* The toe box of the Hokas is rather tight for many people which causes blisters (see below).
* I didn't like the speed [[Lacing]] system that comes with the Hokas, but it's easy to replace them with traditional laces. Hoka includes alternative laces, but I found they were too slippery to stay knotted.
=Hoka Blisters=
[[File:Hoka Blisters.jpg|nonecenter|thumb|300px|An image of a runner with the distinctive Hoka blister pattern I saw at the [[2013 Umstead 100]].]]
I've seen a distinctive pattern of blisters associated with the Hokas, where the blister forms part way along the toes, normally between the big toe and the next toe along, and sometimes between the little toe and its neighbor. I saw a disproportionate number of Hoka wearing runners with this blister pattern at the Umstead 100. This can be avoided by [[Shoe Modifications| cutting open the toe box]], but far too few people do this.
=Recommendations=
My recommendation depends on what type of runner you are.
[[File:Hoka.jpg|nonecenter|thumb|300px|Click for a larger image.]]
The numbers in the decision chart above correspond to the notes below:
# Do you suffer from twisted or weak ankles? Hokas are likely to make this problem worse.
# Try the Hokas for your longer runs. Obviously test them out on shorter runs and build up, but I'd recommend using the Hokas for the long stuff and the minimalist shoes for the rest.
# Do you run on rough trails, where your feet may get sore from stone bruises?
# Try one of the trail Hokas, like the [http://www.zappos.com/hoka-one-one-stinson-evo-grey-white-red Stinson Evo] or even the [http://www.zappos.com/hoka-one-one-mafate-2-citrus-anthracite-white Hoka Mafate 2]] if you want more protection(it's an outstanding trail shoe).
# You're probably best staying with the minimalist footwear, though it may be worth trying out a pair of Hokas.
I'd suggest getting your shoes from somewhere with free shipping both ways, like [http://www.zappos.com/ Zappos], who also have one of the best selections of Hoka shoes I've found. (While [http://www.roadrunnersports.com/ Road Runner Sports] has the advantage of letting you run in shoes and still return them for an exchange, they don't stock Hokasbut the return shipping is not free.)
=Hoka or Altra?=
[[File:HokaOlympusSlice.JPG|nonecenter|thumb|x300px|A comparison between the Altra Olympus and Hokas.]]While Hoka was the first company to produce the Minimax Maximalist style of shoe, but Altra has started to produce comparable shoes. The Altra key selling points are zero drop (no high heel) and a shape that matches the human foot. Initially the Altra shoes were minimalist, with thin, firm midsoles, but they have introduced some thicker, softly cushioned shoes such as the [[Altra Olympus]]. At the same time, Hoka has moved to thinner, firmer shoes such as the Rapi Nui, Conquest or huaka. I've run in both Hoka and Altra shoes, even swapping between them during 100 miles races. As you can see from the picture of the dissected shoes above, the shoes are quite similar, but the Hoka has a much more abrupt taper of the midsole at the front of the shoe. By comparison the Altra tapers more gradually from further back. I find the Altra a better Minimax Maximalist shoe than the Hoka range, but things may change as each manufacturer evolves (or devolves) their product range. [[File:HokaOrAltra.png|nonecenter|thumb|500px300px|A tongue-in-cheek look at the different shapes of the Hoka and Altra shoes.]]=Comparison The Meta-Rocker=Because of the Shoes in the their thickness, Hoka Range=Here's shoes have to have more of a short summer taper towards the front of the shoes in shoe. They call this the Hoka range.* 'meta-rocker''[[Hoka Clifton]]'''. This newer shoe has replaced the Bondi is my favorite and place it in various different parts of the Hoka rangeshoe depending on model. It feels just like A late meta-rocker has a Bondi, but is significantly lightermore abrupt taper under the toes, and early meta-rocker has a little more durablegradual taper starting just behind the ball of the foot, and the balanced meta-rocker is in between. Like all HokasHowever, even the Bondi early meta-rocker has a horribly small toe box, it's easily [[Shoe Modifications| modified]]far more abrupt and late taper than some of the Altra shoes.* '''[[Hoka Bondi]]File:CliftonStinson.''' Until Hoka produced the Clifton, the various Bondi shoes (Bondi B, Bondi 2, Bondi 3 and Bondi Speed) were my favorites. * '''JPG|center|thumb|300px|The [[Hoka Stinson]].''' The Stinson is above, which has a little heavier and thicker than late meta-rocker with the Bondi variants, and is available in road (Lite) and trail (ATR) versions.* '''[[Hoka Mafate| Hoka Mafate SpeedClifton]]that has an early meta-rocker.''' The Mafate is a huge shoeIf you look at the front of the midsoles, and you can see the heaviest and thickest blue foam of the HokasStinson tapers rapidly and more extremely. ]]=The Hoka Range=Hoka have started to use a new type of foam called [[RMAT]] that lasts much longer than traditional EVA foam, but it's heavier and much firmer. The result is a shoe that looks like the usual Hoka, but is far too firm. You can find shoes weighting the same that are vastly softer, or shoes that are similar in cushioning that are vastly lighter. I avoid any Hoka that uses RMAT in the midsole, but RMAT can also be used in the outsole, where it can provide remarkable grip on pretty much any surface. (Some of the Hoka range are only available through specialty running stores, while others are targeted at large chains like sporting goods stores or department stores.)* '''[[Hoka Clayton 2]]'''. The Clayton just edges out the Clifton as my favorite Hoka, though it's really close. Both are reasonably light, and have outstanding cushioning-to-weight ratios. They're both nicely neutral and smooth to run in, but the Clayton trades slightly less cushioning for slightly less weight. However, there're more to it than simply a cut down Clifton. The Clayton's outsole is RMAT, which includes:provides better grip, especially in the wet. However, because RMAT is heavier than EVA, the Clayton's upper is rather more minimalist than the Clifton, so some runners may prefer the added comfort of the Clifton. Like all Hokas, the Clayton has a horribly small toe box, it's easily [[Shoe Modifications| modified]]. * '''[[Hoka ConquestClifton 3]].''' While this . The Clifton was a breakthrough shoe for Hoka, and was the bestselling running shoe at Running Warehouse in 2014. It feels just like an early Bondi, but is as big significantly lighter, and heavy as a little more durable. The Clifton and its variants are all have an early meta-rocker.** '''Challenger ATR'''. This is the trail version of the awesome [[Hoka BondiClifton]], but it doesn't have much more aggressive outsole than most road shoes, so look to the overly firm RMAT foam ruins the Mafate if you want a trail shoe.** '''[[Hoka HuakaOdyssey]].''' The Huaka, like Odyssey is superficially identical to the conquestClifton, uses RMAT but with a thicker sole (35/30mm) and firmer foam that . The Odyssey is hard wearing, but excessively firmsold in larger chain stores.* '''[[Hoka Rapa Nui 2.Tracer]]''' . The Rapa Nui 2 tracer is lightera firmer shoe, thinner and with a little cheaper worse weight-to-cushioning ratio than the other Hokasbetter Hoka shoes. You'd get more cushioning from the [[New Balance RC5000v2]] which weighs only 4.0oz. It's a good shoe, but I found it even firmer than 's not one of the Conquestgreats. (I know this is "damned with faint praise", but this really is a good shoe. The )* '''[[Adidas Energy BoostHoka Bondi| Hoka Bondi 5]] feels far more .''' Until Hoka produced the Clifton, the Bondi was my favorite Hoka. They were well cushioned and lighter weight than you'd expect for their size, but later iterations seem to be firmer and they are rather heavy when compared to me, though it does not offer the same level of protection from stones Clifton or uneven surfacesClayton. The Bondi has an early meta-rocker. * '''[[Hoka has announced some new shoes which should be available soonMafate]].''' The Mafate is a huge shoe, as well as updates to and the heaviest and thickest of the Conquest Hokas. The latest iteration is great on pretty much any surface, including roads, mud, cobblestones, and Bondi 3slick rocks. * '''Challenger ATR[[Hoka Stinson]].'''. This The Stinson is a little heavier and thicker than the Bondi variants, and is now only available in trail version (ATR) versions. The Stinson is one of the awesome [[few Hoka road shoes that have a late meta-rocker. The Stinson is now on its fourth version and is a heavy shoe (way too heavy for me.) I'd recommend using the Clifton]]/Clayton for mild trails, the Challenger for moderate trails, and the Mafate for anything needing more traction. * '''Constant[[Hoka Hupana]]'''. This looks like a Hoka The Hupana is trying to add a medial post to prevent pronation. uses the [[The Science of Running ShoesRMAT]] foam for the entire sole, not just the outsole like some other Hokas. This has shown these techniques are ineffectivethe advantage that the Hupana lasts rather longer than shoes with EVA cushioning, and more likely to cause problems can help. I'd expect but it also makes the shoe to be less cushioned and heavierfor its weight than EVA shoes. The Hupana is fairly light, especially but you can get a much lighter shoe than the Hupana with the inclusion of same cushioning. If you want longevity, I'd recommend looking for a TPU foam shoe like the dreaded [[RMATAltra Escalante]]rather than RMAT. * '''Hoka Vanquish'''. This promises to be The latest version, the Vanquish 3, uses two layers of EVA foam, with a softer layer over a truly awful firmer layer. The Vanquish is rather heavier than I'd like, but I may test this shoein more detail; let me know if you're interested. * '''ValorHoka Arahi/Gaviota'''. This is These shoes are intended to interfere with your biomechanics, aiming to reduce pronation. The Gaviota has more intrusive mechanisms, using an RMAT medial post, making it more of a Hoka that only "motion control" shoe, while the Arahi uses firmer EVA foamin its medial post. I'm not a fan of this type of approach, and the typical Hoka tends to have enough passive stability without resorting to medial posts. * '''Speedgoat'''. This shoe is named after Karl Meltzer and his race, not the harder [[RMAT]http://karlmeltzer.com/speedgoat-50k/ Speedgoat 50K]. It's a true trail shoe, with 5mm lugs on a 36Vibram outsole. With a 30/32mm sole 35mm stack height it's a little shorter than the Mafate and probably in it's lighter, but even with my obsession with weight I'd go for the middle Mafate because of the its sticky [[RMAT]] outsole. * '''Hiking Boots. '''Hoka weight rangehave started to produce hiking boots that look impressive. They all have a minimal drop, and use an eVent waterproof liner. I don't think I'd want to run far in these, but I will be picking up a pair for my next hiking trip.** '''VanquishTor Summit. '''. This is lowest of the range, and is more of a hiking shoe than a boot. It has the RMAT outsole, so it should stick well. ** '''Tor Summit Mid.''' This is a combination version of EVA foam the Summit that comes up the ankle a little further and [[RMAT]], with so provides a 34mm/30mm sole, and may be on little more protection from water coming over the heavy sidetop. * * '''[[Hoka Tor Ultra]]'''Odyssey. This is a high top hiking boot and is styled a little more like a modified Hoka running shoe than a traditional hiking boot. I'm really impressed with this boot, and it's far better than any other I've tried. =The Odyssey might be nearly as light as the Best Hokas={{FastBlr|hoka-one-one/clifton-2-1062|1062|Hoka Clifton, but with a thicker sole (352}}{{FastBlr|hoka-one-one/mafate-speed-1085|1085|Hoka One One Mafate Speed}}{{FastBlr|hoka-one-one/30mm). bondi-4-1083|1083|Hoka One One Bondi 4}}
=A Comparison with other Recommended Shoes=
{{:Shoes-include}}

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