In this product guide:
- 1. Best for recovery runs: Hoka Bondi 9
- 2. Best for 10K, marathons: Asics Metaspeed Edge Tokyo
- 3. Best for soft cushioning: New Balance Fresh Foam More V6
- 4. Best for fast trail runs: Saucony Peregrine 15
- 5. Best for trail: Nike Terra Kiger 10
- 6. Best for track and 5K races: Nike Streakfly 2
- Why a 4 mm heel drop?
Not many max-cushioned running shoes have a 5 mm heel-to-toe offset, but the Hoka Bondi 9 is an exception. The Bondi is generally seen as Hoka’s purest expression of its max-midsole concept, but it feels a bit dated in comparison to running shoes with (more) advanced cushioning technologies. Unlike the adidas Ultraboost 5X, Brooks Ghost Max 3, or the Nike Vomero Plus, the Bondi 9 doesn’t use super-foam. Even though the Bondi 9 has a much softer and bouncier ride than the Bondi 8 and 7, the midsole is still an EVA variant.
The Hoka Bondi 9 has a cushioned yet supportive midsole.
Some things haven’t changed, however. Under the foot is the now-familiar sense of deep cushioning. The Hoka Bondi 9 isn’t as slow as it looks – the transition-friendly midsole rocker promotes a forward roll. The new insole is no longer Ortholite, but its softer and bouncier foam improves the step-in softness.
If you were hoping for a wider fit, the Hoka Bondi 9 will disappoint you. The forefoot is quite narrow, but is relatively more comfortable than the Bondi 8. In our review of the previous model, we called out the stiff midsole edges under the edge that required a break-in period. Hoka also sells a wide and extra-wide size for this shoe. Also, the tongue doesn’t have a half-gusset like the Bondi 8, so there’s a minor tongue slide.
- Hoka’s marketing pitch: The ultra-cushioned game-changer.
- Upper: Perforated engineered mesh, reflective details. No tongue gusset.
- Upper fit: True to size, narrow.
- Midsole: EVA foam and footbed. 5 mm heel drop.
- Outsole: Carbon rubber, exposed EVA foam.
- Weight: 298 gms/ 10.5 Oz for a half pair of Men’s US 9/UK 8.5/EUR 42.5/CM 27.
- Stack heights: 44 mm (heel), 39 mm (forefoot).
- Available widths: D – regular (reviewed), 2E – wide, 4E – extra wide.
- Previous model: Hoka Bondi 8.
- Country of origin: Vietnam.
- Recommended use: Everyday training, marathons.
- Footstrike orientation: All types (heel/midfoot/forefoot).
- Median lifespan: 450 miles.
- Recommended paces: 5:00 min/km (8:00 min/mile) and slower.
- Recommended temperature range: Warmer than -5° C/23° F.
Pros
- Cushioned and stable ride
- Reflective details
- Smooth transitions
- Secure upper fit
- Optional widths
Cons
- Antiquated cushioning tech
- Heavy
- Overpriced for what it offers
- Mild tongue slide
On paper, the Metaspeed Edge Tokyo has a 5 mm heel offset. The real-world measurements are lower due to how soft the midsole is. Granted, the Metaspeed Edge has the relatively firmer FF Turbo foam under the heel, but it’s still softer than the last model. During mid-stance, the dual-density midsole compresses by a few milimeters, briefly lowering the heel drop. While the updated version is noticeably softer than before, the Metaspeed Edge Tokyo offers all the typical benefits of a racer with a Carbon plate.
The FF Turbo+ and FF Leap foam midsole has the soft and springy cushioning to comfort the feet during a 10K or a marathon. Inside, the Carbon plate adds quickness and efficiency to the transitions. The lightweight upper breathes well, fits true-to-size, and is accommodating. The upper fit is a downgrade from the Metaspeed Edge Paris, as the reduced heel padding (negatively) affects the grip and forefoot fit.
Until recently, the New Balance Fresh Foam More was the last word in max cushioning. If someone preferred a taller midsole than, say, the Hoka Bondi, the FF More was the shoe to get. Newer models such as the Nike Vomero Plus and the updated Bondi 9 make the FF More less of a novelty, but it remains a generously cushioned shoe. The ultra-plush cushioning from the 42 mm and 38 mm stack height midsole is ideal for long training runs, marathons, and everyday mileage at around 5:00 min/km (8 min/mile) or slower. The copious foam guarantees a soft ride, but it gets in the way of going fast. Sure, the rocker prevents the shoe from feeling sluggish, but the max-cushioned Fresh Foam More V6 has its limits.
The V6 is an improvement over its predecessor, the V5. The midsole is much softer, both due to the taller stack heights and the tweaked Fresh Foam X and outsole geometry. The outsole layout divides the rubber lugs with wide channels of exposed Fresh Foam, allowing the outsole to flex better with the midsole – resulting in distraction-free softness. The redesigned upper is also an improvement. The true-to-size, comfortable upper is a slight improvement over the previous model and is available in wide (2E) and extra-wide (4E) options.
The Saucony Peregrine 15 has a couple of noteworthy changes. The Pwrrun midsole (an EVA foam blend) is softer than the 14, and the outsole now completely covers the rearfoot instead of leaving the midsole partially exposed. The ride is cushioned enough for the trail, yet firm and stable for uneven terrain. The EVA midsole houses a protective (and flexible) rock plate over a sticky rubber (Pwrtrac) outsole for a multi-surface grip. That said, we prefer the better-defined (and longer) lugs of the Peregrine 14. Given its low-profile midsole, the Peregrine 15 isn’t suited for ultras, but for shorter and quick off-road runs.
On the upper, a gaiter attachment loop (it’s no longer metal) is provided, along with a reinforced toe-bumper. The smooth and secure fit is comfortable enough for off-road runs. The Peregrine 15 is one of those rare trail running shoes to be offered in an optional wide. A waterproof Gore-Tex variant is also available.
Both trail shoes in this guide share a similar purpose. The Nike Terra Kiger 10 and Saucony Peregrine 15 are low-profile shoes that work best for off-road speedwork. The Terra Kiger 10, like the Peregrine 15, uses an EVA foam midsole (Nike Cushlon) with a forefoot rock plate. The Terra Kiger 10 now uses a Vibram Megagrip outsole instead of the proprietary rubber that the Kiger 8 had. While the grip is an improvement, it comes at a cost – the Terra Kiger 10 is now a $170 shoe. As both the Peregrine and Terra Kiger are closely matched in their off-road capabilities, we recommend the less expensive Saucony shoe.
If you do end up with the Terra Kiger 10, it’s best used for short-distance (less than 7K) trail runs and races because of the low-profile midsole. The rock plate and Vibram Megagrip outsole make it suitable for most trail types and gradients, including technical terrain that require high proprioceptive feedback and stability. The snug upper is mostly mesh for ventilated comfort and has fused overlays for durability and protection.
Only forefoot strikers who run faster than 4:30 min/km (7:00 min/mile) should buy the Nike Streakfly 2. Also, you shouldn’t go very far (over 10K) in this shoe either; the upper and midsole aren’t ideal for long distances. The Streakfly 2 now comes with a full-length carbon plate and much tighter fit than before. The carbon plate makes the forefoot extremely stiff, so the toe-offs need to be quick. Else, the foot will need to work harder trying to flex the plate – a problem the all-foam Streakfly V1 did not have. When operating under ideal conditions (fast forefoot striking), the Streakfly 2 delivers excellent performance. The plate makes the transitions efficient and prevents the soft ZoomX midsole from bottoming. The soft and bouncy cushioning is adequate for up to a 10K. The Streakfly 2 is also excellent for training on synthetic tracks.
Like most racing flats, the Streakfly 2 has a ultra-tight upper. The forefoot is ultra-narrow with a pointy and shallow toe-box. This fit is perfect for driving the power from the foot to the midsole during a quick 5K or 10K. Without the options of widths, runners with wide feet will need to look elsewhere. The tight upper is another reason why the Streakfly 2 should be limited to short distances. There’s just not enough room to accommodate the (natural) swelling of the foot that occurs during a long run.
The premise: Why buy a shoe with a 4mm drop?
Here’s a brief primer on heel ‘drops’, and why low-drop running shoes turned into a thing. Every running shoe has a foam midsole, and the said midsole has a certain thickness across its length. For example, if you were to measure the forefoot thickness with a caliper, you’d end up with a number in millimeters, say, 20 mm. In the rear, the midsole could be 30 mm.
A heel drop is nothing but the difference between the forefoot and rearfoot midsole thickness. In this case, 30 mm – 20 mm = a 10 mm drop. Similarly, a 20 mm forefoot and 24 mm rear would mean that the running shoe has a 4 mm heel-to-toe offset. And why is this spec perceived to be important? A lower drop running shoe is thought to promote a more ‘natural’ gait. The underlying rationale is that if barefoot running is zero drop, why should running shoes have a thicker heel? A low heel-to-toe slope is also associated with forefoot and midfoot striking. The logic is that having a lower slope allows the foot to make full ground contact rather than catching the heel first.
That, of course, is debatable. A video of elite runners racing a marathon in higher drop (8 mm+) shoes will often show them landing full-contact instead of rearfoot striking. As they say, it’s the runner and not the shoe. It’s obvious that the overall design also plays a part in how the shoe behaves – the discussion should not be reduced to just the heel offset.
(Related read: The best running shoes for midfoot and forefoot strikers)
It is safe to assume that the barefoot running boom also vilified rearfoot landings. However, there is no scientific evidence linking it to decreased biomechanical efficiency or a higher risk of injuries. Midsole drops are a personal choice so maybe over time, 4-6 mm offsets became the preferred norm for purists. That said, we must point out that published heel drop specs are to be taken with a grain of salt. Not all shoes with the same heel offset number are the same. A softly-cushioned 4 mm drop midsole will behave differently under weight-loaded conditions than a firmer 4 mm drop midsole. A softer midsole will compress under the weight (and impact), thus creating a ‘dynamic’ heel drop that is lower than the advertised number.
If your goal is to find a running shoe that is compatible with midfoot striking, don’t obsess about the drop. Pictured here is the 8 mm offset Superblast – an excellent shoe for full-contact landings.
Do you want to know what Solereview thinks? It’s pointless to obsess over an exact number. Though this guide is about running shoes with a 4 mm offset, it makes no difference whether you buy a 2, 5, or even a 6 mm offset shoe instead. Even the 8 mm drop Asics Superblast 2 is excellent for midfoot striking.
It’s also getting harder to find trail running shoes with a 4 mm gradient. Though there are solid choices like the Saucony Peregrine 15 and Nike Terra Kiger 10, you’ll have access to a wider and better assortment if you’re not fixated on a specific number. Hoka and New Balance are great places to find running shoes with a 5-6 mm offset.
Is there a downside to running in low-drop shoes? Not really, but if you’re transitioning make sure to gradually build up the miles. This will allow the calves and Achilles to get accustomed and reduce the chances of initial soreness.