Avoid Hokas, but consider minimalist shoes.Do you suffer from twisted or weak ankles? Hokas are likely to make this problem worse.The numbers in the decision chart above correspond to the notes below: Hoka includes alternative laces, but I found they were too slippery to stay knotted. I didn't like the speed Lacing system that comes with the Hokas, but it's easy to replace them with traditional laces.The toe box of the Hokas is rather tight for many people which causes blisters (see below).I've also noticed that my Cadence is lower in the Hokas, but this might be due to the extra weight. When I swap back, it takes a few miles for my form to recover. I've found my Running Form tends to degrade while running in the Hokas rather than my Modified Nike Free.I've found that Lacing the Hokas loosely limits the tendon stress, and my favored sock combination mitigates the friction. The skin on the back of the heel has more friction and the tendons under where the laces are tied have more pressure. This reduces the natural flexing of the foot, but it also puts extra stress on some areas of your foot. Even though the cushioning of the Hokas is far softer than other shoes, the thickness makes them quite stiff.This is in line with the research that has shown greater joint stress with greater cushioning. 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.In the past I have never had trouble with twisting my ankles, but the Hokas did cause some ankle stress and pain. The wider sole reduces this problem a little, but when trail running this is still an issue. The thick sole of the Hokas produces a greater ankle stress on uneven surfaces.Of course, they don't last as long as some minimalist shoes I get 2,000+ miles out of my Modified Nike Frees, but I only get I around 600 miles out of my Hokas. 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.Opinions of other runners going to Hokas from minimalist shoes varies, with some seeing a benefit and others not. 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.(See the section on 'meta-rocker' below.) I've been surprised how much this has helped my biomechanics. 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.The Hoka Clifton is actually quite a light shoe and comparable with some minimalist shoes. The Hokas are remarkably light for their size, and they are comparable with a slightly heavier traditional running shoe.I've found that running in Hokas is a little like running barefoot on a padded track, which is quite impressive. Compared with a traditional running shoe like the Asics GT 2000 which tend to have 9-14mm of drop, the Hokas seem quite flat. The Hokas have claim 3-4.5mm of drop, but measurements suggest it's more like 6mm. The Hokas have far less of a drop between the heel and forefoot than a traditional shoe.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.Even on smoother surfaces, the Hokas can protect your soles, which is a factor over longer distances. I've found this protection to be wonderful, as it has allowed me to run trails again, which would not otherwise be possible. This protection is most noticeable on trails, where you can ignore far more of the stones and bumps. The Hokas provide remarkable protection for the soles of your feet.You can see the difference in the way the midsole tapers towards the front of the shoe. ![]() 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.įile:HokaOlympusSlice.JPG|A comparison between the Altra Olympus and Bondi. You can see that the midsole foam is a lot higher on the outside than the inside.įile:ShoeHalfs.JPG|This image compares the Hokas with other shoes.įile:HokaRocker.jpg|Here the outline of the foam midsole has been highlighted in red. The foam in the midsole comes up the sides of the shoe much higher.įile:HokaHalfs.JPG|The Hoka Bondi cut in half, showing the outside and inside views. ![]() However, the sole is not as thick as it appears from the outside, as you can see from the image below. The soles are also wider to prevent the higher soles making the shoes unstable, like stilts. These shoes have midsoles that are much thicker and softer than traditional shoes. Hoka One One, pronounced "Hoka O-nay O-nay", means "now it is time to fly" in Maori.
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