In this product guide:
- 1. Cushioned trainer with a 5 mm drop: Hoka Bondi 9
- 2. Marathon racer with a 4 mm drop: New Balance SC Elite V4
- 3. Max-cushioned trainer with a 4 mm drop: New Balance Fresh Foam More V5
- 4. Affordable trainer with a 4 mm drop: Saucony Convergence
- 5. Trail runner with a 4 mm drop: Nike Terra Kiger 9
- 6. Trail runner with a 4 mm drop: Saucony Peregrine 15
- 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 2, or the Nike Invincible 3, the Bondi 9 doesn’t use a modern 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
It’s hard to find a carbon-plated racer with a low heel drop, as most are within the 6 – 8 mm range. Not that it matters much, but then this is a guide about shoes with a 4 mm drop.
Luckily, the New Balance SC Elite V4 is at hand. Not only does the SC Elite have a 4 mm gradient, but it also differs from most racers in two important ways.
Not only is the midsole wider than most Carbon-plated racers, but the heel also has a negative space (or transition groove) that exposes the Carbon plate.
The wide midsole acts as a supportive base, while the hollow space under the heel keeps the weight balanced. The SC Elite V4’s midsole has better structural integrity than many plated racers.
Despite its unconventional design, the SC Elite V4 offers all the typical benefits of a racer with a Carbon plate.
The Fuelcell midsole has the cushioning that’s needed to power through a marathon, and the Carbon plate adds quickness and efficiency to the transitions. The lightweight upper breathes well, fits true-to-size, and is accommodating.
The tongue can be tricky, as it can move over the feet during a run.
The premise of the Fresh Foam More is very simple – cram as much midsole foam as the laws of physics permit.
This is an example of New Balance maxing out the boundaries of its Fresh Foam midsole concept. There’s more foam in this shoe than any other NB model, the 1080 included. Just the forefoot is 39 mm thick; that’s more than the heel height of the More V4.
This year’s version increases its stack heights by 5 mm across the heel and forefoot, making it stand tall at 43 mm (heel) and 39 mm (forefoot) respectively.
So what – and who – is this shoe even meant for?
It’s a lazy, slow run shoe where the heel-to-toe drop is contextually irrelevant. The copious amounts of foam guarantee a soft ride, but gets in the way of going fast. Sure, the midsole rocker prevents the shoe from getting sluggish, but the mega-stack More V5 has its limits.
As with all the recent Fresh Foam updates, the V5 is an improvement over the last-gen model. The midsole is much softer, both due to the taller stack heights as well as the tweaked Fresh Foam X. Sure, the tinkered formulation helps, but so does the outsole geometry.
The outsole layout divides the rubber lugs with wide channels of exposed Fresh Foam. This allows the rubber outsole to flex better with the midsole – a process that results in distraction-free softness. The deep groove under the heel adds stability to the soft ride. The More V5 has a wider base than the V4, which is a logical compensation for the taller midsole.
The redesigned upper is also an improvement. The true-to-size and comfort upper retains all the good things from the last model, and is also available in optional widths.
What if you wanted the feel of the older Kinvaras? Consider the Convergence as your backup plan. On a related note, the Kinvara 14 has a major design flaw, so it doesn’t make it to this list.
The $70 Convergence uses the old Kinvara tooling (midsole), so runners who miss the Kinvara 12 will find the Convergence a familiar shoe. The 4 mm drop midsole has a firm feel that helps during tempo runs and interval sessions.
Having said that, the ride isn’t the same since the cushioning lacks the layer of Pwrrun+ (expanded PU) foam over the midsole. In its place is a standard EVA foam insole that provides a basic level of step-in comfort.
The build quality of the snug upper also reflects the cost. While the interiors are comfortable and true-to-size, the lining materials and exterior mesh aren’t as soft as the Kinvara.
Here’s the lowdown. The Terra Kiger 9 is a versatile trail running shoe with plenty of ride comfort. The outsole grip is decent, and the breathable upper fits true to size.
There are many changes over the Kiger 8. For one, the midsole no longer has a forefoot Zoom Air bag – it is now 100% React foam. The outsole layout has also changed, with more exposed React foam under the midfoot. The forefoot outsole is also perforated, as compared to the opaque design of the Kiger 8.
While the V9 has many of the excellent qualities that we liked on the previous Kiger, the ride is softer and less protective under the ball of the foot.
Also consider: Nike Zegama Trail V2.
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.
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.
The Kinvara 14 is one of the most popular trainers with a 4 mm heel drop. However, the latest version is poorly designed and thus excluded from this guide.
It’s also getting harder to find trail running shoes with a 4 mm gradient. Though there are solid choices like the Saucony Peregrine 14 and Nike Terra Kiger 9, 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 from a higher drop (8-12 mm) shoe, 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.