Comparison review: Which running shoes are best for long distances and long periods of time?

Tuesday, May 16, 2017

Hoka One One , comparison , running , running shoes , Brooks , Asics

Written by Outdoor Gearzine Editorial Department

the previous article , brought to you by a relaxed and laid-back triathlete, we picked out and introduced five recommended shoes for endurance running.

First, let's take a look at the results (graph below) of the market research we announced at that time to narrow down the list of candidates for comparison, which we conducted under the heading of "Choosing shoes for ultramarathons and triathlons." Just for reference, in terms of the manufacturers of shoes actually used in races, Asics came in first by a long way, followed by Adidas in second place, and finally, in third place, the long-established triathlon brand ZOOT, the new On, the hotly talked about brand HOKA ONE, known for its thick soles yet light weight, and the long-established Japanese brand Mizuno

Taking these opinions into consideration, as well as consultations with shoe fitters, we will narrow down the shoes we picked last time to three

The first place I visited was the Tokyo store "RUNNING LAB," run by ASICS, the most popular brand in the survey. I had my feet measured using a measuring device called QUICK Scan

To give you a comparison point for your shoe choices, I'll provide some information about my feet. Lately, I've mainly been using Zoot or Adidas shoes, and I've always chosen a size 24cm. However, my actual measurements are 24cm, and the fitter determined that my shoe size is 25.5cm, which is quite large. I also thought I was wide, but when I measured my foot circumference, it turned out to be a little narrow and a bit flat. It turned out that my right foot, in particular, is overpronated, meaning it tilts inward. So, I was recommended the Gel-KAYANO 23. It has a material called Duomax built into the medial part of the shoe, which tends to tilt, and it supports the foot's wobble. I decided on these as my first pair of shoes

DUOMAX mechanism (Source: Asics)

Next, we moved to the Victoria Aoyama Gaienmae store and the Ochanomizu Wardrobe store to try on various shoes. The HOKA ONE ONE CLIFTON 3 made a good first impression with its soft feel, and was the second pair chosen because it was the lightest of the selected shoes. Finally, we decided on the BROOKS Transcend 4, which both shoe fitters raved about and felt great when we tried it on

Adidas, which came second in the survey, is a brand I'm a big fan of, but there were no models this season that really caught my eye. Zoot, which wasn't included in the previous selection, had a limited selection in domestic stores so I wasn't able to try them out. I also had some concerns about the durability of On's special rubber sole, which is marketed as having cushioning properties, so I was forced to remove it from the list of candidates for this theme

Now that we have finally decided on the three models to compare, we will begin actual road tests and compile our impressions of each model into a comparison spec table

table of contents

table of contents
Test environment, results and spec comparison table
- Test environment
- Test results and spec comparison table
Impression evaluation of each model
Summary and preview
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Comparison of three carefully selected shoes and specs
Impression evaluation of each model
Summary and preview

Test environment, results and spec comparison table

Test environment

Initially, the shoes will be tested over several runs of around 10km per hour, incorporating a variety of running styles including flat on-road terrain, off-road with slight ups and downs, climbing stairs on a footbridge, and light 1km sprints, followed by a long-term endurance test. The users are runners in the typical sub-4.5 level range, and the shoes were selected with the goal of protecting them from damage caused by long periods of on-road running over long distances. As such, the key points for the overall evaluation are not how fast the shoes can be run, but rather how easily the shoes can be run for long periods of time, with cushioning and protection, as well as ultimate comfort

In this comparison, the elements necessary for safe and comfortable long-distance running are broadly categorized into the following five points and evaluated

Overall "comfort" including breathability and fit
Weight to reduce the burden of lifting your legs
"Grip" necessary for effective kicking and braking
"Protection" that reduces impact on the soles of the feet and strain on the knees
"Stability" necessary to prevent the center of gravity from shaking

Test results and spec comparison table

Overall ranking	1st place	2nd place	3rd place
item	ASICS Lady Gel-KAYANO 23	BROOKS Transcend 4 Women's	HOKA ONE ONE CLIFTON 3 Women's
Overall score (out of 100)	89	84	80
Reference price	16,740 yen	19,440 yen	18,360 yen
Here is ◎	The stable hold and grip allow for flexible running regardless of the running environment	The cushioning absorbs shock even when you go downhill, so you won't feel tired when walking	It is the lightest and yet provides excellent protection from impacts from the ground
Here is △	The heaviest of the three	The tongue and tongue were hard and felt a bit uncomfortable on the top of the foot at first	It takes time to get used to the thick sole
Comfort (25 points)	24	23	18
Weight (25 points)	20	23	25
Grip (20 points)	18	14	16
Protection (15 points)	13	12	11
Stability (15 points)	14	12	10
Average pitch*	176 spm	178 spm	174 spm
Average stroke*	0.78 m	0.78 m	0.75 m
Specifications
size	25.5cm	25cm	25cm
Weight (actual measurement)	283g	273g	236g
Upper fabric	Body: Synthetic fiber (Russell structure) / Reinforcement: Artificial leather	Synthetic fiber. "Guide rail" made of two materials with different hardness	Seamless Speed Frame
Sole features	The GUIDANCE LINE on the outer sole assists smooth center of gravity shift and improves running stability. The rubber sole features a plastic shape called a trusstic in one area.	"Super DNA" technology increases cushioning by 25%. Synthetic outer sole.	Compression-molded EVA midsole for lightweight maximum cushioning and rubber outsole for increased durability in areas with high contact with the ground.

*These are the results of running dynamics during a 5km run (JOG 4km + WS 1km). Pitch is the number of steps taken per minute, and it is said that the ideal pace for a full marathon is 180 or more, but this time it was a light jog, so it was a little lower. Stroke is the stride length. Pitch (number of steps) x stroke (stride length) = a parameter for measuring running speed. (Data from Garmin 920XJT)

Impression evaluation of each model

From here, we will report on detailed impressions of each model

ASICS Lady Gel-KAYANO 23

An excellent trainer that adapts smoothly to all running conditions

Lady Gel-KAYANO 23

ASICS

16,740 yen

268g (Women's 24cm)

While it's often advertised online as being suitable for beginners, I found it comfortable and not too heavy when I actually wore it. Comparing the sole thickness, it's the thinnest of the protective items I selected this time. This is thanks to the FlytForm material, which is approximately 55% lighter than the previous midsole. The GEL section has been enlarged to provide better cushioning than the previous model. The careful stitching of the upper, typical of a Japanese manufacturer, is beautiful and detailed, and I was impressed by the high level of functionality, including a comfortable fit and breathability that prevents stuffiness. Running in these shoes, I felt a strong sense of stability. This is due not only to the Duomax's ability to prevent overpronation from collapsing inward, as mentioned earlier, but also to the heel's firmest, hardest cup in this comparison, which holds the entire heel in place, contributing to the high level of stability. The grip allows for confident, firm push-off whether running on or off-road. The GUIDANCE LINE function, which assists smooth center of gravity shift, is also one of the keys to enhanced running stability

If you look at the center of the photo above, you'll notice a distinctive plastic shape called a trusstic, which reinforces the midfoot. This increases running stability by increasing the rigidity of the midfoot, which is prone to twisting. You might be wondering, "Huh? Plastic on the outside?", but it's slightly recessed compared to the front and rear rubber parts, so it doesn't touch the ground and there's no need to worry about wet roads. Hats off to this well-calculated structure. This is a shoe that truly deserves to be called an honor student, providing a stable run on any surface

BROOKS Transcend 4 Women's

These shoes have a strong and fast feel, showcasing Brooks' skill and power

TRANSCEND 4 WOMEN'S

BROOKS

19,440 yen

Approximately 270g (Women 25cm)

I had been interested in the BROOKS Ghost 9 model, which was once named a Best Buy by an American running magazine. Its balance of lightweight and light cushioning makes it ideal for running sub-4-5 minutes. It was quite comfortable, but the shoe fitter recommended the Transcend 4, calling it "the manufacturer's flagship model." It's an entry-level model with excellent cushioning and support, but it also offers excellent acceleration control. BROOKS' proprietary Super DNA cushioning responds softly to light jogs and provides strong rebound as you pick up the pace, adapting to your running style. The more test runs I performed, the more I felt its effectiveness. I didn't notice it the first time I tried them on, but the stiffness of the tongue and tongue felt uncomfortable against my instep. However, it felt better on my second run, and only noticeable on steep inclines when climbing. The more I broke them in, the less uncomfortable they became. Domestic brands are generally very carefully made, and many of them are good models that say if you put them on, it's fine, but this kind of comfort is more typical of foreign manufacturers

Despite the upper's familiarity, I noticed something new on my second run: the grip. I slipped slightly only once on an off-road climb and slightly damp soil. However, there were no issues on the road. Looking at the running dynamics, the pitch was the highest, and the shoe responded directly to my push-off force, making it fun to increase my rotation speed, which I think translates to speed. There are still many hidden features that make these shoes the culmination of BROOKS' expertise, and I have a feeling they'll be fun to wear over changing road surfaces over ultra-long distances. While the heel cup of Asics shoes is made of a harder material for a firm, stable hold, these shoes have a streamlined, hard material to prevent heel wobble. I personally prefer the more relaxed hold of the former

HOKA ONE ONE CLIFTON 3 Women's

By utilizing the cushioning properties of the thick sole as a rebound force, you will not only gain protection but also speed

CLIFTON 3 Women's

HOKA ONE ONE

18,360 yen

Approximately 210g (Women 24cm)

As soon as I put my feet in, I was shocked, in a good way, thinking, "What is this?" These shoes look like thick-soled safety shoes, but they're fluffy and extremely comfortable, and out of the three, they're by far the lightest. First, let's look at the running dynamics parameters: these shoes had the lowest pitch (number of steps) and stroke (length of stride) of the three. In other words, my running speed dropped. One reason for this could be that I ran 10km with each of the three pairs, with the HOKA running last, which may have caused fatigue. I also tried the same experiment on a different day, but the results were the same

I was most looking forward to actually riding in them because of their marshmallow-like comfort, but for some reason, I just couldn't get them to work. At speeds like jogging, the cushioning seems to sink under my own weight, absorbing the rebound, which is frustrating. However, when I increased my speed, my feet were naturally carried forward without any sinking or feeling of being pushed up, and the impression changed. This is probably due to the cradle-like shape of the outsole, known as Meta-Rocker Technology, which creates a natural rolling motion from landing to pushing off. I think this is what makes the difference between jogging and speed running so clear. On downhill slopes, this rolling motion was naturally utilized, and I was able to walk more smoothly and fluidly than I have in any other shoes I've ever worn

I was wondering about the grip because of the thick sole, but this one is actually pretty good. Highly durable materials are used, especially in areas with a lot of contact with the ground, leading to excellent grip, so you can go at high speeds even on downhills. The heel cup is the softest (there's no hard protective material like the previous two types), and the upper material is seamless, so there's no tightness and your toes have plenty of freedom of movement. I think it's comfortable for people with wide feet. Overall, HOKA is a very distinctive shoe, so it does have its quirks. If you learn how to make the most of that and ride, I think it's a shoe that will definitely be a great ally

Summary and preview

This time, I've shared my impressions of three carefully selected shoes, along with a spec comparison chart, selected by the planning and editorial teams, this author, and a shoe fitter. I'd like to express my sincere gratitude to the shops and other related parties who cooperated, as well as to everyone who responded to the survey. Thank you very much. Overall, ASICS came in first, but second-place BROOKS could have easily taken the top spot if only the tongue hadn't felt so strange against the instep. Hoka, which I initially had the highest hopes for, probably didn't fully utilize its performance, perhaps due to its unprecedentedly thick sole and my unfamiliarity with its characteristics. However, I think it's a shoe I'd recommend to anyone who can quickly pick up speed. Next, I'll take a little more time to conduct further durability tests on longer runs and longer distances, and then provide more details about each shoe. There may be new discoveries to come. Stay tuned

Michiko Sone

Part-time Triathlete and Full-time Dreamer.
An amphibious writer who enjoys triathlons with the motto "Take it easy and go at your own pace." In 2015, she launched a planning and editing production company and is currently working as a freelancer. She strives to provide articles that are easy to understand and convey the heartfelt message in kind words. She has the energy to hop on her bike and rush off to cover any location within a 100km radius, and if requested, she will ride through the mountains, dive into the ocean, or fly around the world. She is proud of her keen nose for finding interesting things and events.
Planning and editing production company: Office Astro Writing　
Blog: Rinko's Diary

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