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From Fellrnr.com, Running tips
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The 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 [[Hoka Clifton]] is one of the most impressive shoes I've come across recently, with remarkable levels of cushioning at a 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 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 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.
* 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 [[Hoka Mafate]] 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.]]
=The Meta-Rocker=
Because of their thickness, Hoka shoes have to have more of a taper towards the front of the shoe. They call this the 'meta-rocker' and place it in various different parts of the shoe depending on model. A late meta-rocker has a more abrupt taper under the toes, and early meta-rocker has a more gradual taper starting just behind the ball of the foot, and the balanced meta-rocker is in between. However, even the early meta-rocker has a far more abrupt and late taper than some of the Altra shoes.
[[File:CliftonStinson.JPG|nonecenter|thumb|500px300px|The [[Hoka Stinson]] above, which has a late meta-rocker with the [[Hoka Clifton]] that has an early meta-rocker. If you look at the front of the midsoles, you can see the blue foam of the Stinson 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 CliftonClayton 2]]'''. This newer shoe has replaced The Clayton just edges out the Bondi is Clifton as my favorite of the Hoka range, though it's really close. Both are reasonably light, and was have outstanding cushioning-to-weight ratios. They're both nicely neutral and smooth to run in, but the bestselling running shoe at Running Warehouse 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 provides better grip, especially in 2014the wet. It feels just like a BondiHowever, but because RMAT is significantly lighterheavier than EVA, and a little the Clayton's upper is rather more durableminimalist than the Clifton, so some runners may prefer the added comfort of the Clifton. Like all Hokas, the Bondi Clayton has a horribly small toe box, it's easily [[Shoe Modifications| modified]]. * '''[[Hoka Clifton 3]]'''. 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 significantly lighter, and 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 Clifton]], but it doesn't have much more aggressive outsole than most road shoes, so look to the Mafate if you want a trail shoe.
** '''[[Hoka Odyssey]]. '''The Odyssey is superficially identical to the Clifton, but with a thicker sole (35/30mm) and firmer foam. The Odyssey is sold in larger chain stores.
=A Comparison with other Recommended Shoes=
{{:Shoes-include}}
