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Asics make products for dozens of other sports. They’re a massive brand but they are synonomos for their running line. From their inception, they’ve always been inventive; trying to find answers to real running issues. Their popularity rocketed during the 80’s where they became one of the dominant running brands, a position they maintain today.

We’ve reviewed the range – here are the very best Asics running shoes of 2024

BEST CUSHIONED TRAINING SHOE – Gel-Nimbus 22

We think that the Nimbus 22 is an improvement on the 21st version. It is more comfortable and offers a smoother slightly softer ride. The Nimbus 22 is a neutral but stable high mileage trainer – not a huge amount has changed over the years and it is all the better for it.

PROS

• The best Nimbus yet
•  Light, smooth and responsive
•  Great retro styling

CONS

•  A little bit pricy

BEST SHOES FOR MARATHON  – Asics DynaFlyte 4

A versatile shoe that’s great for training and racing. The Flytefoam cushioning offers a smooth ride that always feels good; short intervals or long steady runs. One of the brand’s best shoes this season, it’s helping to elevate the brand again to one of the best around. The Asics DynaFlyte 4 is simply one of the very best lightweight training shoes on the market today.

PROS

• Light and responsive
•  Good cushioning at low weight
•  Great fitting upper

CONS

• None

BEST FOR LONG DISTANCE – Asics Gel-Kayano

The king of stability shoes – once again asics delivers the best support shoe on the market justifiying the price tag – just!

PROS

•  New updates are good and work
•  New midsole is smoother and more responsive
•  Upper is supple and very comfortable with an excellent heel counter

CONS

•  Expensive
•  Feels bulky compared to newer running shoes
•  Could look better for the money – design details are missing

BEST FOR STABILITY – Asics GT 2000 8

One of the brand’s best-selling models the GT2000 updated for this season uses familiar technologies and foams, re-configured for a smoother ride. Always solid and dependable and stable enough for most over-pronators.

PROS

•  Best version yet
•  Great new engineered upper
•  Familiar performance makes it a safe choice

CONS

• Nothing at the price

BEST FOR LIGHTWEIGHT CUSHIONING – Asics Gel-DS Trainer 25

A great blend of light weight, firmer cushioning and support. It makes the Gel-DS Trainer a very versatile shoe. Lovely to go for a gentle training run in when you don’t want the bulk, perfect for faster days and for long races if you’re not super-swift.

PROS

• Racer-like feel
• Good support
• Excellent traction

CONS

• A little firm for some

ASICS – TECH TALK

ASICS – anima sana in corpore sano or ‘a sound mind in a sound body’ – was formed in 1977 out of some much older corporations with some cool beginnings…

It was 1949 when Kihachiro Onitsuka started his company, Onitsuka Co., Ltd in Kobe, Japan. His aim was to make shoes. A tough ask of a man who had no experience in shoe making but he was inspired by Japan’s post-war use of sport to revitalise the country’s teenagers.

The company’s first shoes were basketball boots, a sport that would remain important to the brand in the early years and they were extremely innovative from day 1. Onitsuka was inspired by the suction cups on the tentacles of Octopus so used this thought to develop outsole grip! The commitment to sporting advancement was reinforced in 1951 when his running shoe, the Tiger Marathon Tabi featured a synthetic upper, he called Vinylon, with a band to support the arch. Hardly wow-factor innovations by today’s standards but in 1951… Onitsuka upgraded his shoes through the 1950’s concentrating on distance running.

In 1956, Onitsuka had developed a shoe using synthetic rubber – the Rubber Sponge Shoe! Bizarre as it may seem, but this was a major step forward as the material was flexible, prevented water from being absorbed and was much lighter than the standard rubber of the day. With a spongey tongue and a full leather upper, the shoe became the benchmark and Onitsuka was on his way. The shoes were even made available for the Japanese team going to the Melbourne Olympics.

Blisters were always a problem back then for all marathon runners so Onitsuka required some inspiration to solve the problem and it came in the form of air-cooled motorcycle engines! A shoe he called the Magic Runner, featured small holes around the front and sides of the shoe to create a sort of venting system. This air flow allowed the foot to stay drier and had some success in the form of Japanese marathon runner Kenji Kimihara, who wore the shoes to win silver at the Mexico Olympics in 1968.

The Japanese have always had a love of long-distance running and the marathon has always been held in high esteem. During the 1960’s and 70’s, Onitsuka focussed his running line making long distance running shoes. They had also caught on in the USA where, in 1966, nearly two thirds of all the runners in the field were wearing the brand.

The company then launched the first spiked shoe with interchangeable spikes. Until then, all spike had fixed length spikes, invariably long and often uncomfortable, especially on firmer cinder tracks. He called the range the “Run Spark” line. It allowed all track and field athletes the opportunity to change the length of the spikes depending on event and weather conditions. Cinder tracks would require a longer length spike if it had rained.

It was also in 1966 when the first Asics logo, as we know it, appeared on shoes. Following a competition within the design team, the ‘Mexico Line’ was devised (the Mexico Olympics were only two years away). The two longer lines depict the lines on a running track and are intersected by two near vertical lines which help support the midfoot. 

Shoes were still either leather of synthetic leather but in 1967, the brand launch and nylon twill upper on a marathon shoe called the Marup Nylon SP. The reason why this was important was that the nylon upper had three layers: a nylon twill, a polyurethane foam and a nylon tricot. It made the shoe much more comfortable on-foot yet remained breathable. This layering was adopted by other brands, but it was so popular that it was adopted as the unofficial footwear of Japanese youth selling more than 400,000 in a year.

Midsoles were gradually moving towards the sort of heights that we know and run in today. ‘Tigers’, as the brand was affectionately known, were known for their their low midsole models such as the Mexico and the Cub. The Cortez (later called Corsair) was launched in 1969 in conjunction with some input from their US distributors, Blue Ribbon Sports. Featuring a full-length foam midsole, this shoe would begin to revolutionise the running shoe industry and at the time, it didn’t know it. 

Onitsuka would move away from Blue Ribbon Sports in 1971 when it appointed other distributors. Blue Ribbon Sports took the shoe, tweaked it and launched their own Cortez under their new brand name, Nike.

In the early 70’s the running market was changing. The running boom had just started in the USA and things like tartan tracks were invented meaning that shoes and in particular, running spikes needed to adapt. The beautiful Tiger Paw spikes were released to meet the demands of the new surface and EVA was on the horizon. Ethylene vinyl acetate (EVA) is the material in a midsole used over decades, right up to the present day. It’s been treated over the years, manipulated to form different, lighter, more responsive foams but its DNA is still EVA. EVA is lighter than straight forward rubber sponge and in 1975, Asics use it for the first time in their OHBORI marathon shoe.

Onitsuka Co was expanding aggressively into other sports and into other markets. They moved into the USA in the early 70’s and had set up a European office in Dusseldorf in ’75. Your editor once visited the Dusseldorf office. It was in 1987 and I had just signed for Asics but the spikes were not as good as the benchmark, Nike Zoom. Eager to please, they flew me to Dusseldorf and asked me to stand on a table when they measured my feet. The personalised shoes arrived days later. Beautifully made and close enough to the Zoom! 

1977 was a big year. Onisuka Co Ltd merged with an athletic apparel manufacturer called Jelenk and fishing & sporting goods company called GTO. The amalgamation led to the creation of a new company – ASICS was born.

Based on the Corsair, the first ASICS running shoes were launched. The MONTREAL II road shoes and the ENDURO cross-country shoes were released.  

In 1981, Asics launch marathon racing shoe in the SORTIE series; a series of shoes that exists to this day. The shoe featured flex holes in the midsole, and this was quickly adopted by their designers and featured in other shoes such as their first stability shoe, the X-Caliber GT. These shoes featured a block of much harder EVA which acted as a brick wall to your foot rolling in. Your editor remembers these well – they were rock hard!

In 1985, more tech followed. Asics release the lightest marathon shoe in the world under the Sortie banner. It weighed 100g and was designed for and worn by the worlds best marathon runners. It featured a rip-stop taffeta upper and something they called RB Dulite in the midsole.

1986 was a huge year in Asics’s history. Asics GEL was launched. The gel is a silicone traped in a pad that can be positioned in the heel, forefoot or both, and the first shoes launched with it were the GT-11 and the FREAKS.

Asics had found something special in their Gel. The combination of its shock absorption qualities and its stability led Asics to pursue Gel as a new direction for cushioning. It is half the weight of the same size piece of EVA foam and has a reported 10 percent more durability and has 20 percent more shock absorbing capabilities.

New models were launched yearly but the early 90’s spawned some absolute classic models. The Gel-Kayano was launched in 1993 to deliver comfort & protection for runners who need support. It was their flagship model and designed for the high mileage runner. It was an instant hit and remains at the forefront of their best shoes today. By the way, it was named after Mr. Toshikazu Kayano who was the model’s designer – a nice touch we thought.

The Kayano was rapidly followed by another classic – the GT-2000 – another shoe that remains in the line today. I remember working in a running shoe store when this shoe was launched and other than the Nike Pegasus, we sold nothing else. The GT-2000 was the Kayano’s little brother (or sister) and offered great cushioning with support but was less bulky and lighter than the Kayano. 

The brand had not launched any real midsole innovations since Gel but in 1999, SpEVA midsole shoes started to appear. The shoes offered customers some noticeable benefits. They were more cushioned and more resilient, so they also lasted longer. 

In the same year, another classic, the Gel-Nimbus was released in 1999 and aimed at the neutral runner wanting fantastic cushioning. If you’re interested, the name is derived from the cumulonimbuscloud which evokes thoughts of lightness and softness. We had to wait until 2006 until the next major shoe development. Asics had developed a new foam called Solyte. It was incredibly light, said to be half the weight of traditional EVA whilst increasing impact cushioning by 20%. The material found its way into a number of models including the flagship Kayano model.

In the same year, the Gel-Kinsei is released. A shoe with significant impact protection and stability, this new model was a shoe that took three years to develop and it featured new construction methods. It also featured the new Solyte material so was lightweight. 

In terms of uppers, Asics had developed what they term Biomorphic Fit. It’s all about form fitting while the shoe is in motion, i.e. the shoe fits your foot while flexing. Sounds weird but most shoes are designed and fitted to the foot in a lab while the foot is in a static position. Asics worked out that the foot changes shape during the running gait and that the upper of most shoes did not replicate the shape of the foot. Biomorphic Fit moulds to the foot to support areas that change drastically though the gait and other areas that only change slightly. The technology was incorporated in to the line.

Tweaks to all models were made over the years but the next big advancement came in the form of the MetaRun launched in 2015. Asics call it their most innovative ever and it’s another shoe that took three years to develop. This is a shoe that was launched carrying 5 new shoe technologies all formed to deliver against core running pillars: cushioning, stability, fit and light weight.

Asics Gel has evolved no less than nine times since its inception. Gel sacks have grown which has meant that they absorb more shock, they are now stronger and therefore more durable, they have different pressures so can be softer or firmer depending on position in the shoe… In 2016, Asics introduced fuzeGel; a combination of foam units and gel which reduces the total weight of a gel shoe.

FlyteFoam was also unveiled in 2016. Asics’s new material was another significant innovation. The lightest midsole material in their history. Using nanofibers between the air bubbles, FlyteFoam is 20% stronger and 55% lighter than their standard EVA but although lightweight, the foam delivers great cushioning and exceptional durability; two features welcomed by every runner.

Check out our Best Shoes of 2024 guide to see what Asics shoes made the cut.

Asics go from strength to strength and in recent years, have launched some really innovative new products. We can’t wait to see where they go next.

Saucony are producing some of the best shoes on the market by creating some great tech and keeping things simple; and there’s a skill in that. Their shoes regularly feature in our Best Shoes list so here, we decide what are the very best Saucony shoes of 2020.

BEST CUSHIONED TRAINER – Saucony Ride ISO 2

A great, all-round training shoe. The Guide offers a plush, cushioned ride that makes it a good choice for those everyday miles. The Ride ISO 2 has a new jacquard mesh upper for a more adaptable fit, thanks to an updated ISO fit system.

PROS

• Reworked upper is a vast improvement
• Makes for a great one shoe for all disciplines product
• Outsole flexibility allows a smooth transition

CONS

• Comes in heavier than some equivalent brands shoes

BEST FOR MARATHON – Saucony Freedom ISO 2

A light, responsive trainer thats very flexible and could prove right for those that supinate. The TPU based midsole has a springy feel and with an upper that wraps around the foot snugly, it’s undeniably a comfortable shoe. A great shoe for faster training and makes a wonderful marathon racing shoe for the masses.

PROS

• Responsive feel
• Light and flexible
• Race-like fit

CONS

• Perhaps a little too flexible

BEST FOR LONG DISTANCE – Saucony Triumph 17

Light, well-cushioned and durable. For a neutral runner looking for a really comfortable shoe capable of virtually anything in training, look at the Triumph 17. 

PROS

•  Super-smooth cushioning
•  Durable performer
•  Great fit

CONS

• None

BEST FOR STABILITY – Saucony Guide 13

The Saucony Guide 13 is a well-priced everyday stability running shoe. It has a firmer yet cushioned ride and a comfortable upper.

PROS

•  Lighter than previous model
•  Great cushioning, softer than before
•  Very good stability features

CONS

• Nothing

BEST FOR LIGHTWEIGHT CUSHIONING – Saucony Kinvara 11

A firm favourite of our testers as the Kinvara delivers a smooth ride with great cushioning in a lightweight package.

PROS

• Perfectly balanced cushioning for faster paced running
•  Sock-like fit

CONS

• None

SAUCONY TECH TALK

Early days

In 1898, on the banks of the Saucony River in Kutztown, Pennsylvania, Saucony was founded. The company made leather shoes back then but became increasingly interested in athletic footwear when they realised that the sports shoes of the early to mid 20^th century left a lot to be desired. That said, Saucony didn’t seem to become involved in athletic footwear until 1958 when they produced a running spike named the 7446. Now that is hardly and catchy name, but the spikes would have been light for the day as they were made out of kangaroo skin and as older runners will tell you, kangaroo is beautifully soft and feels great on the foot, especially back in 1958!

At the same time, a Russian immigrant known by A.R.Hyde, was operating Hyde Athletic Industries, a company making sporting footwear for a number of brands such as PF Flyers, a hi-top that looks like a Converse boot and who are now owned by New Balance. A.R.Hyde had been operating since 1910 but by the late 60’s, had bought Saucony and moved it to their factory in Cambridge, Massachusetts, a stones thrown from downtown Boston. Their timing was impeccable.

Saucony booms

Saucony, like Brooks and Nike, benefitted massively from the American running boom of the early 1970’s. They spent the 70’s building reputation and making quality running shoes, that said, innovative brands like asics, brooks and adidas were certainly not troubled by the emerging Saucony.

Saucony’s reputation went from strength to strength in the 80’s when many of the classic styles were produced. Several of these have become leisure shoes and Saucony have a thriving business in selling these now vintage models today. In 1980, the Trainer 80 was released, followed by the legendary Jazz in ’81.

Saucony were sponsoring Rod Dixon, one of the famous flying Kiwi’s who had an incredible pedigree. His range of ability was outstanding having run 1:47.6 for 800m in 1973, 3:33.8 for 1500 in 1974 on the track before switching to the roads later in his career, to win the New York Marathon in 2:08.59 in his own, Saucony Dixon racing flats.

In 1984, Dixon was used to launch the DXN Trainer and Saucony really started to introduce more technology into their models. It was lighter than the Jazz and had better cushioning due to the incorporated tech, but in 1985, another classic model was introduced to the line, the Shadow.

You can see from the advert for the Shadow how little the shoes had moved on over the decade before the Shadow was released. Using basic die-cut EVA midsoles to provide the cushioning was common back then but the DXN Trainer and the Shadow, started to cement Saucony’s reputation as a very credible running brand. It featured a tough TPU ‘cupped’ heel counter to help lock your heel in and for all round strength, and a well-cushioned EVA midsole.

The Grid – Ground Reaction Inertia Device – was released in 1991. Packed full of great technology, the Grid was an instant hit and the latest version is still in their running line today. The 1991 model can be found in fashion stores worldwide such is its reputation with the fashionistas! Saucony describe GRID as, ‘negative space carved into strategic zones to create sweet sport absorption’, the earlier version of the GuideRail we guess. The ’91 model offered more support and better cushioning than ever before in the Saucony range. The technology was really sound and it is still used in the line today with the PWRGRID+ cushioning system.

Saucony picks up the pace

Modern day Saucony really stepped up a gear in 2009 with the introduction of the Kinvara model. It was inspired by research on athletes who requested a more natural feeling ride, so, the Kinvara was introduced with a 4mm heel drop. The shoe was stripped down to bare essentials without compromising on the essentials – great fit and lightweight cushioning. The Kinvara has gone from strength to strength and is now in its Kinvara 11 guise.

In 2011, after research carried out in the Saucony lab, the brand found that by lowering the heel drop (the difference in height from the forefoot to the heel on a shoe) from 12mm to 8mm made a big difference to how the runner ran. The trend for years had been ‘bigger is better’, especially for the workhorse distance running models. Now Saucony had discovered that by lowering the drop to 8mm reduced the pressure exerted on the hips, knees, calves and ankles. The foot lands more on the midfoot area which is better for the leg in terms of impact, but also means you get a better drive off. Check out their video here, it explains it really well.

The findings led to changing some of their models and introducing new models with an 8mm drop. The first shoe to benefit was the Guide 5 above.

Today’s tech

Saucony (like most brands I guess), love a name for this latest technology. EVERUN / PWRRUN+ / ISOFIT – the list seems all consuming so let us explain the basics.

PowerGrid and the later PowerGrid+ are older technologies now. The tech was a layer of the premium Grid foam which sat in the midsole layer. It was pierced with square holes that delivered more bounce and a smoother ride. Landing on the material spread the shock. PowerGrid+ was a lighter version of PowerGrid.

Everun was introduced in 2015 and Saucony have used EVERUN in a wide range of models from workhorse high-mileage shoes to faster paced trainers. EVERUN is created by ‘steam-fusing’ TPU beads to create a very flexible and durable foam. Saucony claim it is 3 times more durable than an ordinary foam while delivering 83% more energy return making the shoe extremely responsive. Its flexibility certainly aids transition from landing to toe-off.

EVERUN is used in two different ways: as a full package midsole for a max cushioning and smooth feel, or if you require a firmer riding shoe, they have added a 3mm topsole layer to deliver a more responsive feel.

Shoes that enjoy the full EVERUN experience include the Hurricane ISO 5, Triumph ISO 5, Freedom ISO 2 and the Xodus ISO 3.

Shoes that share the topsole EVERUN experiance include the Jazz 21, Kinvara 10 and the Echelon 7.

PWRRUN+ is Saucony’s latest midsole technology. It delivers a springier feel compared to EVEUN and it’s a lot lighter – 25% lighter! Made up of beads (it’s reported to be similar to BASF’s Adidas Boost material), it absorbs impact more quickly and returns that impact 5% more quickly so you get more of a ‘spring-off’. It’s twice as flexible as EVERUN so on-foot comfort and transition should be great, and it is 3x more durable. The massive upside of that is that more durable shoes last longer and are therefore, better value for money. PWRRUN+ is featured in the Triumph 17 and the Hurricane 22 models.

You will find PWRRUN in models such as the Guide 13 and Ride ISO 2. This foam is a scaled down version of the + variant. It is less responsive a bit heavier, but still great!

ISOFit uppers have been with us since 2015. The mesh offers a sock-like feel due to an inner mesh sleeve which supports the foot. It’s an engineered mesh upper to deliver strength where it’s needed around the midfoot and more open in other areas for increased breathability. ISOFit uppers typically have supportive TPU straps that cradle the foot and this is where the laces tie in to. They have been designed to eliminated pressure points on the foot and to eliminate upper material bunching or creasing. The fit is more ‘bespoke’ and it allows your foot to move naturally as it would through the gait cycle rather than being held in an unnatural position.

FLEXFILM – Is attached to some uppers in the range. This heat-welded overlay is the best way of adding strength to areas that need it (i.e. around the lace holes) without adding weight. No stitching, no additional layers – perfect for stripped back shoes.

Outsoles get a look-in to the tech. Saucony have a neat herringbone looking design to their TRIFLEX outsole. The tech ensures that the impact forces are dispersed over a wider area while maintaining flexibility in the key areas. Traction should also be good. Shoes featuring TRIFLEX include the Liberty ISO 2, Omni ISO 2 and Echelon 7.

PWRTRAC is Saucony’s sticky rubber material placed on some of their trail shoes. It’s durable but provides really good grip on surfaces like we stone so the shoes would be great for longer adventure races for example. The latest Peregrine 10 features PWRTRAC rubber.

Saucony are now part of the Wolverine World Wide Company and are very firmly established as one of running’s premier brands. Solid, not flashy, all about running performance and have been for decades now. We can’t see that changing.

In 2009, the running world changed. Hoka introduced us to a whole new running shoe genre – maximum cushioning shoes. It’s a style that has been copied by some of the big brands who now have maximum cushioning models. We bring you the best Hoka One One shoes of 2024.

BEST CUSHIONED TRAINER – Hoka One One Clifton 6

Designed for everyday road running running, the HOKA ONE ONE Clifton 6 offers a silky smooth ride and a high level of protection delivered at a relatively low weight. We rated this as one of the best neutral cushioned shoes on the market – check out our Best Shoes of 2020 guide here.

PROS

• New midsole is noticeably softer than previous models
• A new rocker geometry proves a smooth heel to toe
• Well priced for a Hoka

CONS

• Its a Hoka so dont expect pure speed here!
• Low drop heel isn’t for everyone

Checkout our full review of the Hoka Clifton 6 here

BEST FOR MARATHON – Hoka One One Rincon

Back to its best, the Rincon provides you with a soft, maximal cushioned landing in a lightweight package. A shoe that would be great for faster training and race days.

PROS

• Light
•  Bags of cushioning
•  Rocker shape adds to responsive toe-off

CONS

• The durability is questionable

Check out our full review of the Hoka Rincon here

BEST FOR LONG DISTANCE – Hoka One One Mafate 2

Maximal cushioning and off-road traction make this a great long-distance off-road cruiser, it’s the Range Rover for running

PROS

• Great cushioning
• Great traction
• All-day comfort

CONS

• A little bulky on very technical terrain

Check out our full review of the Hoka Mafate 2 here

BEST FOR STABILITY – Hoka One One Arahi 4

The Arahi 4 continues as Hoka’s stability shoe. While it is no out and out motion control shoe, it offers decent levels of stability coupled with Hoka’s super cushioned ride.

PROS

• Stability for maximal fans

CONS

• None unless you need significant motion control then possibly look for a lower shoe from another brand

Check out our full review of the Hoka Arahi 4 here

BEST FOR LIGHTWEIGHT CUSHIONING – Hoka One One Carbon X

Carbon plate meets max cushioning for the masses. Needs a little time to adapt to the ride but Hoka fans will love it

PROS

• Familiar HOKA feel
• Lots of cushioning
• Rocker ride

CONS

• Might take a little getting used to

HOKA TECH

You might have heard of minimalist shoes, well Hoka One One have created a whole new genre of running shoes termed, “maximalist”!

Hoka is the youngest of the big players, originating in France in 2009. It was started by a couple of ex Salomon guys, Nicolas Mermoud and Jean-Luc Diard, who set about designing a shoe that you could run really fast downhill in. They lived in the mountains of France and enjoyed and worked on problems in cycling and ski sports predominantly. 

Mermoud and Diard began developing their own foam. It needed to deliver a huge amount of cushioning but be really light weight. The settled on a blend of traditional EVA mixed with rubber which as light but really durable. It was also good at returning energy so it felt great underfoot, the durability meant that it would last a fair amount of time its lightweight size meant it could soak up all that was underneath it, i.e. rocky trails and stony paths.

The first shoe was launched in 2010. It was a trail shoe aimed at the long distance ulta mountain guys and it was called the Mafate.

The shoe was a major success and word quickly spread among this close-knit community, but Hoka knew that to make the bucks it needed to expand for the masses and that meant releaseing a shoe for the road. The Bondi was born.

The midsole shape of the shoe was also unusual; Hoka call it the Meta-Rocker design. All Hoka shoes have a low heel to toe drop, typically only 4mm (the average shoe is 8-10mm). This low heel drop combined with the slightly curved shape of the midsole meant that the shoe rolled from landing, through the gait cycle really naturally. 

The massive midsole actually wraps up the side of the shoe so your foot sits within that midsole. This acts exactly like Saucony’s GuideRails system works, with the outside wrap of the shoe keeping your foot aligned and supported. Hoka call it their Active Foot Frame, shown in the diagram above.

For support and guidance, Hoka designed a J-shape of tougher foam on the outsole but inserted into the softer midsole material; Hoka call it their J-Frame. This helps guide the foot without the addition of denser and heavier foams used by other brands. The wide stance of the shoes also helps to stabilise the foot.

Hoka pretty much got it right from day 1. They quickly found a ready-made market in adventure and ultra-distance runners, the word of mouth spread through those communities and further afield. Those runners loved that fact that they could run for miles in comfort and be protected by the big midsole underneath them. 

This unique design gave them their unique selling point. Whilst most runner stuck to the traditional shaped shoe, and still do, Hoka’s were adopted by runners in their thousands and the brand has massively grown in popularity since its inception. Tellingly, so has the maximum nature of the market. Other brands are now introducing one or two maximum cushioning models to their line so not to miss out on the opportunity and obviously growing trend.

Hoka’s range has grown over the years to incorporate more slimmed down shoes for faster running and racing. In 2016 they launched a tweak to the midsole; a development to improve the foam responsiveness which they named ProFly. It combines their regular softer foam at the rear of the midsole with a firmer but snappier foam in the forefoot. This gave the shoes a faster feel and can be found in a number of models such as the Hoka Elevon 2, Cavu 3, the Mach 3 and the Carbon Rocket.

More recently, Hoka have entered the world carbon plated shoes. Since of adding a carbon plate to the midsole Zoom Vaporfly Elite in 2019, Nike changed the landscape for top end racing shoes. That shoe was used in Eliud Kipchoge’s successful sub 2 hour marathon attempt and since then, most of the brands have jumped on the Carbon bandwagon. Hoka have launched two: the Hoka Carbon Rocket, a lightweight shoe that would certainly be used for racing in, and the Hoka Carbon X, a more usable lightweight training shoe for the masses and great to run a marathon in.

Hoka One One are still pondering on this downhill running problem though. They recently launched the Hoka TenNine model with its crazy extended rear midsole pad. It’s a wide shoe and coupled with this rear pad makes running downhill quite a stable affair. They’re not cheap at $250 a pair but most brands have that one crazy model, and this is Hokas. 

Hoka’s are all about the midsole unit and although we’ve talked extensively about it, we’d better mention the upper technology. It sounds crazy to say that they are typically ‘just’ an engineered mesh but we’ve grown so used to the world of engineering fabric. The usual high-stress areas have a tighter knit for strength and other areas, typically around the forefoot will have an open mesh to aid breathability. The same goes for the Hokas. Many feature some very nice 3-D print TPU overlays to add support and strength in key areas and some of the off-road models come with a Gore-Tex option which would be perfect for winter running and those long, damp adventures. We particularly like the Hoka Speedgoat 4 which comes in a goretex version.

We rate some of the Hoka shoes highly, enough to put them in our Best Shoes of 2020 feature.

Hoka have been a breath of fresh air since 2009. Bringing something new to the running market is a rare thing and Hoka One One have managed just that. The running community can thank them for bringing us the maximal shoe phenomenon.

Oh, one last thing – Hoka One One is pronounced Hoka Oh-nay Oh-nay and means ‘Fly across the Earth’ in the native Maori language. Hokas are making us fly – Great job Hoka!

Adidas have been at the heart of all sport since 1924 and running has been at the forefront of their thinking since day 1. They’ve made some amazing shoes over the decades for some of the world’s best athletes. We review their latest range and pick the best of the best. Here are the best Adidas Running Shoes of 2020.

BEST CUSHIONED – Adidas Ultra Boost 20

The increase to the overall amount of BOOST cushioning is not enough to make enough of a difference. The shoe remains pretty much the same as the original.

PROS

•  Responsive cushioning
•  Good traction from Continental rubber outsole

CONS

• Cushioning can bottom out
•  Expensive
•  Tight fit

Check out our full review of the Ultra Boost 20 here

BEST FOR MARATHON – Adidas Adizero Pro

The race to create the ultimate marathon racing shoe is taking the running shoe world by storm right now and adidas have finally entered the market with a more traditional looked but highly impressive racing shoe that delivered incredible performance without the crazy design language!

PROS

•  Low profile carbon performance looks and feels great
•  Thinnest adidas upper ever fits fantastically well
•  Continental outsole is very durable compared to other elite racers

CONS

•  Looks a bit boring compared to other space age shoes
•  Lightstrike foam isnt as bouncy as Zoom+

Check out our full review of the Adidas adizero Pro here

BEST FOR LONG DISTANCE – Adidas Solar Dive

Comfortable everyday trainer, the Solar Drive uses Boost cushioning technology combined with CM-EVA. Together you get a more stable trainer that’s more durable and better value – result!

PROS

• Lots of Boost cushioning
• Stable cushioning performance
• Great value

CONS

• Nothing at the price

Check out our review of the Adidas Solar Drive here

BEST FOR STABILITY – Adidas Solar Glide ST

Probably the best value version of a BOOST shoe available. Same cushioning, more stability and a more versatile shoe

PROS

• Boost cushioning
•  Good price
•  Stable ride

CONS

•  Upper a little heavy

Check out our full review of the Adidas Solar Glide ST now

BEST FOR LIGHTWEIGHT CUSHIONING – Adidas Adizero Adios 5

If you are seeking the more traditional feel of a racing shoe in a world filled with deep foam and carbon plates, then this is the shoe for you. The fit of a track spike and lower to the ground and almost aggressive toe-off make you feel fast from the word go.

PROS

•  Close, track spike like fit
•  Responsive, aggressive feel
•  Light

CONS

• Not much cushioning
•  Rather a lot of money for little shoe

Check our our full review of the Adidas Adizero Adios 5 here

Adidas Tech Talk

It may not be the number 1 running brand, or even the number 1 sports brand these days, but it’s the one with the richest history!

Adidas began with two brothers, Adolf (Adi) and Rudolf Dassler who set up a shoe making factory in Bavaria in 1924. They called it Gebrüder Dassler Schuhfabrik or, the Dassler Brothers Shoe Factory. Unlike most of the running brands we know now, Adidas actually began with the sole intention of making shoes for athletes – most others began making leather shoes or in the case of New Balance, arch supports. It wasn’t long before they were rewarded for their efforts. At the 1928 Olympic Games held in Amsterdam, they won their first gold medal, courtesy of Karoline “Lina” Radke in the women’s 800m. She also broke the world record in a time of 2:16.8. Lina’s spikes were made of goatskin and light for the day. Adi had worked closely with the German team manager, Josef Waitzer, to develop the shoe.

At the same Games, Georg Lammers won the Bronze medal for the 100m. His spikes were the first spikes designed to use the replaceable spike, screw-in system we know of today. They made the shoe heavier, so the system didn’t last long.

What I find interesting about their early success and the Amsterdam story was that their ‘focus’ was on the Games. It set the tone for Adidas up to the present day. Adidas have always been a company who have launched product lines around the Olympic Games (World Cups etc in other sports); they have always been about sponsoring teams and federations and of course, the Championship itself.

Over the next decades, they produced shoes for a number of sports, but they were always ahead on the track making shoes for a wide range of disciplines; specialist shoes for throwing, specialist high jump spikes and sprint spikes. Their most memorable pre WWII achievement must surely be making the shoes for the great Jessie Owens who wore their spikes at the infamous 1936 Olympic Games in Berlin.

During WWII, legend has it that the two brothers had an argument over each other’s families. This led to the feud that would lead to eventual split in 1947. Adi Dassler formed Adidas on the 18th August 1949. Rudolf registered a company he named Ruda which later became Puma. Today, both companies are worth $billions and are their HQ’s are opposite each other in Herzogenaurach, near Nuremburg, Germany. You think I’m joking? Check out the map of the area today. What I find amusing and typical of them, is that Nike have an outlet store on the same site…

During the 50’s, the development continued. The big developments seemed to be in soccer boot advancements but there was the little matter of the 1952 and ’56 Olympic Games to contend with. But, it wasn’t until the 60’s that adidas running shoe and spike technology had moved on to a whole different level. So much so, that many of the shoes still exist today. 

Go in to most high street stores today and you’ll be able to find old training shoes that were cutting edge in the 1960’s. Now under the ‘adidas OG’ tag, these now classics were worn by some of the best athletes of the day including Dave Bedford, who was running over 200 miles per week (miles not K’s!) in the Gazelle. The adidas Gazelle was actually my first pair of running shoes in the 1970’s but they were launched in the 60’s. The 60’s also gave birth to the Stan Smith and Superstar shoes.

It also gave us the Mexico Olympic Games and the best spike ever at the time, the Azteca Gold sprint spike. More memorably, the Fosbury Flop was invented when Dick Fosbury went ‘over backwards’ in a pair of adidas shoes. Check Dick Fosbury on YouTube here – and Bob Beamon destroyed the world long jump record, also in a pair of adidas spikes

In 1972, the Olympic Games came to Germany and in true Adidas style, they released their new statement running shoe, the SL72. This is another shoe that exists in stores today. It was massively popular with runners and featured a grooved rubber midsole to aid cushioning. This was followed up 4 years later by the SL76 at the Montreal Games. 

The 70’s was a time of the running boom in the USA when new brands appeared such as Nike, and older brands found ‘running’ such as Brooks; both making great shoes. However, running in Europe was centered solely around club athletics and the US brands had not landed on our shores yet so adidas were very much centre stage when it came to running shoes. The TRX model was launched in ’77 and became an instant hit. It felt great on the foot, responsive but cushioned, and had a circular grip pattern so you could wear it on and off-road. We all owned a pair but everyone at my running club had the same issue with the shoe: we all wore out the front of the shoe and our toes went straight through the nylon upper. There’s a reason why the brands put that little piece of suede over the big toe area on the upper…

In 1978, shortly before hi 78th birthday, Adi Dassler died. A man who had almost certainly been the most influential influence on the whole sporting industry had passed away and the reins at Adidas were being passed on his son, Horst and his Adi’s wife, Käthe.

By the late 70’s and early 80’s, New Balance, Saucony, Brooks, Nike, Asics et al, had all arrived in Europe and all had become established and successful. The running boom had crossed the Atlantic and running was now not just the domain of the club athlete, but Adidas seemed to raise their game and were making some great shoes.

Interestingly, they had turned to a man who had worked as a coach at the University of Oregon, Bill Dellinger. Running shoe fans will know this is the birthplace of Nike and Bill was working with fellow coach and nike co-founder, Bill Bowerman. Bill Dellinger was to be the USA’s track team coach for the LA Olympic Games and adidas began working with Bill in the early 80’s on a design for a shoe. The Dellinger web system was invented: a unique web system that spread heel impact across the entire midsole. The shoe was incredibly well cushioned and responsive. In 1982, the adidas Oregon was born. 

The Oregon was a huge hit. It was really comfortable – lighter, softer, just better than the firm riding adi models of the past. The web system also caught the imagination and spurned other models such as the New York and it was introduced later in to adidas’s ZX Range.

In 1984, the Micropacer shoe was released. The shoe featured a great dual density EVA midsole and an amazing upper, but no one cared, that shoe was all about the ‘computer’. The shoe had a device in the left toe that would record distance, pace and how many calories you had burnt during your run. The data was relayed back to you via the small screen on the tongue of the left shoe. The shoe was really innovative (and I always wanted a pair!) but if I’m honest, I never saw a pair on a club athlete…

That’s probably because their main ‘serious’ range had also been launched in 1984. The ZX was a range which was conceived with one thought – to produce a range of shoes that would suit all runners under the ZX umbrella. This meant producing ZX versions of high-mileage road shoes, paired down versions for lifestyle joggers, trail shoes etc. Each model was specifically designed to a brief to meet the needs of the runner. The ranged launched in conjunction with the LA Olympics in ’84 and continued to run through the 80’s. A selection of the rance is below.

The ZX range also launched one of Adidas’s more memorable technologies – Adidas Torsion. It first appeared in the ZX8000 model. The Torsion system consisted of a thick strip of tough TPU attached to separate rear and forefoot units. This allowed the front and rear of the shoe to operated independently from each other. I guess you could liken it to our tendons attaching our muscles to bones. The Torsion technology was so successful that it still appears in shoes today.

Fast forward a few years and Adidas launch the first Adizero shoe. The had employed a legendary Japanese shoe designer, Mr. Toshiaki Omori, to design a super lightweight racing shoe.  Omori believes that the anatomy of the foot should always come first and began work on a range choosing exact materials and textiles to ensure the right weight and cushioning of the sole; every part was considered.

One of the world’s biggest athletes was the great Haile Gebrselassie, an adidas sponsored athlete. They had taken the samples to Haile who was in his hotel room on the night before the Berlin Marathon in 2008. He laced up the adizero Adios prototypes and ran up and down the hotel corridor. He loved them so much, he decided to run in them the next day. There is no better advert for your shoes than someone running a World Record in them and Haile had just broken the record by 29 seconds finishing in 2:03.59.

The Adizero Adios range has continued to this present day. We’ve tested the latest incarnation and you can find out what we thought of it here.

In 2013, Adidas launched Boost and it was an immediate hit with runners worldwide. The technology was brilliant, and the message was simple and direct. 

Boost was actually created by German chemical giants BASF who brought the tech to Adidas. Rumour has it, they pitched the tech to Puma first but were turned down! 

Most brands were using variations of EVA foam in their midsoles, but this new tech brought something new to cushioning. At its heart is thousands of expanded particles working together to deliver energy return in each stride. These particles made from Thermoplastic Polyurethane, are expanded around pockets of air. This gave the shoe a fantastic responsiveness. The material was really comfortable on foot (this really helps with immediate impact and sales in store), but the material was really durable and flexible. But it is the cushioning and energy return that makes Boost shoes so popular.

The first shoe launched was the Energy Boost and it was a game changer. It would be fair to say that the tech made all the other brands sit up a little and it started the movement towards the new foams we are enjoying today.

In 2014, Wilson Kipsang and Mary Keitany won the men’s and women’s race at the New York Marathon in their Adizero Adios Boost, a racing version of the Boost tech.

Adidas also had an eye on the marathon ‘sub 2’ record that was recently broken by nike is the staged race, producing a Sub2 Boost super light racer.

In 2015, adidas launch the Supernova Boost, a motion control version of the Boost which featured an extended tab on the medial (inside) side of the shoe.

Later that year, Ultraboost was launched. Adidas had developed the tech using ARAMIS motion capture technology which had been used by NASA for testing the structural integrity of their space shuttles. The ARAMIS tech allowed adidas to identify the strains and stresses placed on an athlete’s foot. The findings led to the first Ultraboost shoe.

More recently in 2018, adidas have launched Solarboost. It replaces the Supernova Boost as the brands motion control shoe and features and tougher heel construction and an updated upper which involves securing each fiber of the upper individually to create a snugger fit. The latest ‘Solar’ shoe is the Solar Glide ST 19 and you can find out what we thought of it here.

Adidas keep evolving the Boost range and the Ultra Boost 19 featured the latest improvement to the tech. Adidas took the 17 components of Ultraboost and finessed them to just four: an Optimized Boost midsole, Primeknit 360 upper, Tuned Torsion Spring, and 3D Heel Frame. The shoe enjoys 20% more Boost material and a new seamless upper. It is now their most responsive shoe. The latest incarnation of the shoe is now the Ultraboost 20 as I write. You can find out what we thought of it here.

The new racing has been designed to gain success at the 2020 Tokyo Olympics and it features a carbon plate for increased energy return. The new AdiZero Pro continues the tradition of this lightweight racing franchise  and it is aimed at delivering carbon infused speed to the elite marathon runners.

Check out our Best Shoes of 2020 guide to see how Adidas Running and Boost faired against the best of the rest.

Adi Dassler launched the 3-stripes in August 1949 because he wanted to make a difference to athletic performance. Now, 70 years later, I think we can say he and his predecessors have have done ok… Here’s to the next 70 adidas!

ANSWERS TO QUESTIONS WE ARE FREQUENTLY ASKED

What is adidas Boost technology?

Boost is a material, designed by BASF and used by adidas in their shoe midsoles. Boost is adidas’ best midsole technology and is made up of thermoplastic polyurethane (TPU) beads which will compress under pressure and rebound back to its original shape giving you a Boost.

Are Boost running shoes any good?

Adidas Boost shoes offer a responsive and cushioned ride. The uppers are very comfortable and have a glove-like fit. The Boost material is also durable making the shoes an extremely popular choice for runners.

Which adidas shoes are good for running in?

Adidas make a wide range of shoes and at a wide range of prices. We would recommend the adidas shoes that we have reviewed. These are the core shoes in the main adidas running line.

What is the best Adidas running shoe?

BEST FOR CUSHIONING – Ultra Boost 20

BEST FOR MARATHON – Adizero Pro

BEST FOR LONG DISTANCE – Solar Drive

BEST FOR STABILITY – Solar Glide ST 

BEST FOR LIGHTWEIGHT CUSHIONING – Adizero Adios 5

Are adidas PureBoost good for running?

Yes, as they use the same Boost midsole technology as in other Boost models. The PureBoost range is more street-style focussed and so great to run in or go to the gym in while also looking good. The knitted uppers are durable but not as flexible or as breathable as the upper on the UltraBoost.

Is Ultra Boost better than PureBoost?

It would depend on the model as they both use the same midsole material but models like the Solar Glide ST would offer more stability and the UltraBoost more supportive elements and both would have a better upper.

Which is better for running Nike or Adidas?

Both Nike and Adidas make great running shoes. Right now, you could argue that the nike range is focussing on lightweight training shoes using really innovative midsole materials, but they lack the depth in other areas. Adidas have a very solid line that includes lightweight shoes, but the better shoes all tend to revolve around the Boost technology.

Which adidas shoe is best for running in?

It depends on your running style and also what you want to use the shoes for. Check out our Best of Adidas 2020 range above, and also our general range reviews.

Can you run in PureBoost?

Yes, although it has a look that is stylish, the shoes are meant to run in, use for the gym, cross-train in etc. Their looks make them also suitable for casual wear which is what adidas have intended with this range.

Is adidas Ultra Boost the best running shoe?

You cannot say it is the best and it will not suit everyone but the technology is great and being adopted by some other brands who are incorporating the tech in to their own shoes and mixing it with their own technologies.

How do adidas running shoes fit?

Adidas have a reputation for coming up small so go maybe a size larger. They also have a reputation for being quite narrow although this will vary between models.

Why is Ultra Boost so expensive?

The technology and the quality of the shoe elements are fairly expensive to produce but, the popularity of the shoes and the technology is keeping the prices high.

Which adidas shoe has the most Boost

The Ultra Boost 19 made a lot of improvements to the previous model and features 20% more Boost technology. The latest model is the Ultra Boost 20

Do Adidas boost make you run faster?

The technology gives you a great amount of energy return hence the name, Boost. Not all the Boost range is light however, so the weight of the shoe won’t help your pace if running in a heavy model.

Are Adidas Boost good for long distance?

The shoes are particularly good for long distance as the energy return property really helps you, especially when tired later in the race. The shoes are also really durable to the Boost lasts for a long time.

Could I run a marathon in Adidas Boost?

We think they would be a great choice to run a marathon in. If you are a neutral runner, we would recommend the Ultra Boost PB but if you are a quicker, more efficient runner (or someone very light weight), we would recommend the Adidas Adizero Adios 5. If you looking for the ultimate Adidas marathon running shoe, you could try the carbon plated Adizero Pro but this is best suited to the quicker runners.

How long do running shoes last?

The brands will tell you that all shoes should be replaced every 300 miles but most shoes should be good for more than that and we certainly think the Adidas Boost shoes should be good for 500 plus miles. As the racing shoes have less Boost material and are ‘stripped back’ in terms of upper strengthening, you might expect that 300 miles might be the maximum you would get from them.

Why are Ultra Boost so popular?

It is a combination of the great Boost foam and comfortable uppers. They have great styling and also, the Boost story is an easy one to tell: Boost gives you a bounce!

Mizuno’s Wave Technology has been around for some time but more recently, they have been adding their wave tech in to new foams giving the shoes a fresher feel. We’re fans of Mizuno; they make really good shoes with little if any weak shoes in the entire range. Find out what Mizuno shoes made our best shoes of 2024 list here.

Here are our reviews of the Best Mizuno Running Shoes of 2024.

BEST CUSHIONED SHOE – Mizuno Wave Skyrise

This smooth riding long-distance cruiser is well worth considering. It is slightly softer that the Wave Rider and a brand new model from the brand for 2020. The Wave Skyrise promises to make a big impact

PROS

• Soft, plush cushioning
• Suits broad feet

CONS

• It is broader than most shoes – that may not be a negative for you though

For a full review of the Mizuno Wave Skyrise, click here

BEST FOR MARATHON – Mizuno Wave Sky 3

Although this shoe has not changed very much at all, it is non the worse for it. It remains one of the very best cushioned shoes on the market with an exciting ride. It is the most cushioned shoe in the Mizuno range.

PROS

•  Exceptional levels of cushioning
•  Great upper
•  Long lasting comfort

CONS

• Expensive

For a full review of the Mizuno Wave Sky, click here

BEST FOR LONG DISTANCE – Mizuno Wave Horizon 4

One of the very best motion control shoes on the market. Mizuno’s statement control shoe, it comes at a price but we think it is worth it

PROS

• High level of cushioning and support
•  Great engineered mesh upper fit

CONS

• None

For a full review of the Mizuno Wave Horizon, click here

BEST FOR STABILITY – Mizuno Wave Inspire 16

The Wave Inspire is poplar for a good reason. It offers a firm ride but we think that will suit a lot of people requiring motion control in a shoe. We also think it is good choice also for the runner who might be slightly bigger and heavier than average

PROS

• Updates to this familiar high performer
•  Good levels of cushioning and support
•  Durable

CONS

• None

To check out our full review of the Mizuno Wave Inspire 16, click here

BEST FOR LIGHTWEIGHT CUSHIONING – Mizuno Wave Rider 23

The latest version of the Wave Rider keeps true to the heritage that makes it a versatile everyday shoe, happy at any pace and suitable for a wide range of runners. As always, there is masses of tech in the Wave Rider – one of our favourites.

PROS

• Familiar feel makes it an instant hit
•  Light and responsive
•  Stable cushioning

CONS

Low depth upper, slightly slim fitting

For a full review of the Mizuno Wave Rider 23, please click here

MIZUNO TECH TALK

It is strange to think that a company so old as Mizuno, only really began making running shoes in the 1970’s and it was a long time after that that they really made a breakthrough to the mainstream running scene as we know it today.

The company was started in 1906 by Rihachi Mizuno. In true Japanese tradition, they began with a big mission statement – to contribute to society through the advancement of sports and the promotion of better sporting life. We love the sound of that.

Rihachi Mizuno loved baseball, a sport that still enjoys a solid following in Japan today, so he left his job as a kimono shop assistant to open his own baseball sporting goods store. He offered equipment along with custom uniforms. Mizuno then moved in to manufacturing baseball bats which were so good they became the gold standard bats of the time.

Mizuno really began to grow during the 1920’s. After supporting the 1920 Antwerp Olympic Games, Mizuno started to venture into new sports and in 1927, launched his first ski equipment range. In 1928, it launched its first running spikes, presumably for the Olympic Games in Amsterdam that year. 1933 saw the launch of their first golf range, a sport they’ve been active in since and make amazing products for to this day.

For a sports brand, you would think that the manufacture of gliders (as in aircraft!) would be more than a little bit weird but their ‘airborne’ manufacturing began in 1936.

Japan entered WWII in September 1940, but Mizuno kept on manufacturing sports goods launching a tennis range in 1943 but the manufacturing was about to cease for a while. The Japanese government had asked Mizuno to manufacture military ordnance for them and so the production of gliders continued! 

After the war, Japan was desperate to get back on its feet and Mizuno answered the call by manufacturing household goods such as furniture, but before long, Mizuno were making baseball bats and gloves again.

Opportunities opened up for Mizuno in the early 1960’s. They were able to support the Olympic Games when it came to Tokyo in 1964 and again when the Winter Olympics came to Sapporo in ’72.

For the summer of ’72, Mizuno launch their M-Line. From the images and adverts, the spikes look competitive but by this stage, other brands were already making shoes that were way more advanced such as the Nike Cortez.

The 70’s was a great decade for running in the US. The running boom started in the early 70’s new brands were formed; old brands began taking running products seriously. The product offering and technology within the shoes was gaining rapid momentum. But Mizuno were not at the (running) races…

At the time, Mizuno were still known as one of the best manufacturers of baseball products available, but by 1980 it became clear that it needed to branch out if it were to grow. It needed rejuvenate itself and give itself an image that would have wider appeal to the masses. The Japanese economy was slow and the company needed some impetus, so in 1982, the company launched a division in the USA. They hired Jack Curran, an industry veteran with a background in bowling and golf. Working from home with one other employee, it wasn’t long before Mizuno had launched on to the sports scene in the US with their golf technology driving the brand awareness. But we had to wait until 1983 until we saw a range of running shoes: the Runbird Line. 

Runbird was the name given to the Mizuno logo we know today. Up until that point, their shoes carried the ‘M’ logo on the side, but the Runbird logo was designed and launched in 1982 and featured on the Runbird running line the following year.

While the shoes weren’t exactly ground-breaking (basic EVA midsole with a rubber outsole and mesh upper), it was a start and the other brands were not a mile ahead. They started a process of development that would ultimately lead to the Wave technology we know of today.

In 1985, Mizuno launched their Magical Cloth Midsole technology; a strange name for a foam. The tech was solid though and the foam increased the stability of shoes while offering great cushioning. The designer, Takaya Kimura, was aware of its impact versus the competition stating, “It was the middle of the first function war, where everyone was competing by using new materials to increase the cushioning. With this product, Mizuno also leaped into the material competition among shoemakers.”

In 1986, Mizuno incorporated Sorbothane into their shoes which was a highly absorbent material designed to protect against impact. Sorbothane was created by British scientist, Dr Hiles, and in those days, anyone running would be well aware of the material. If we had calf or Achilles injuries (very common back then), we would put the heel pads in our shoes under the insole to raise the heel up helping to shorten the calf and Achilles and to take some of the impact, but I digress! 

In 1987, Masato Mizuno, the grandson of Rihachi Mizuno, became head of Mizuno. He had fresh ideas and was a determined marketeer. He told Sports Illustrated magazine, “We want to be able to meet every sports need,”. By then, Mizuno already controlled 30% of the Japanese baseball and golf markets but this was just the start of something new. An aggressive sports marketing focus led to some significant signings in a number of sports. Household names such as American Football stars, John Elway and Joe Montana signed to the brand, but it was the signings of Carl Lewis and Florence Griffith Joyner (Flo-Jo) who really rubber-stamped Mizuno’s performance credentials on the world of running and track & field.

Flo-Jo had signed a million-dollar shoe contract with the brand just before the Seoul Olympics in 1988 – that is a figure almost unheard of, even by today’s standards. It probably reflects the global interest in Track & Field back then and we have waited until Usain Bolt to see another deal like it. Bolt was reported to be paid $600,000 a year by Puma when he won the Beijing Olympics in 2008 but the fee kept on rising until the reported $10m a year he was paid by them post Rio Olympics in 2016.

The product kept evolving. In 1989 Transpower was released; a new material that combined Sorbothane with a material originally used in golf balls called H2 to transform heel impact to responsive power. The foam was originally found in the heel only but was extended to the midfoot and Transtab was born.

On August 25^th 1991, Carl Lewis ran a world record of 9.86 in Tokyo and Mizuno had the fastest human on the planet wearing their spikes. The following year, the Olympic Games came to Barcelona and Mizuno had 12 gold medallists, and 30 silver and bronze medallists, more than any other manufacturer. An amazing achievement when you think of the ‘big boys’ in the sport.

Give us a Wave!

The training shoes had evolved a lot over the previous decade, but they had also grown in production costs, bulk and weight. A new way of thinking was required. Cue the Mizuno Wave Rider.

The infamous Wave technology was launched in 1997. Designer Tuan Le, stated that it took them forever to work it out but once they had figured it out, they thought the answer was so simple! He states, “This Wave technology was the opposite of what Nike Air was. Nike Air was a big air bag that cushioned the impact of running but the Wave Plate stretches out upon impact and propels the runner forward as it returns to its regular waved shape.”

The Wave plate was a really new technology for the running market. The wave shaped plate sits within the foam spreading impact forces throughout the midsole and rebounding back to its original shape. Combined with Mizuno’s build quality, the shoes offered great responsive cushioning in a supportive structure. They felt different from the norm of the day and still do.

Evolutions of the technology have come to market over the years and the plate is used in different ways. In 2007, the Infinity Wave was released. Two plates sit parallel to each other with soft, cushioning pillars in between. This increases durability ‘by absorbing and dispersing the impact at foot strike’. The tech is good and features in the latest Wave Prophecy 9 but the you’ll need deep pockets.

In 2016, the shape of the wave in the Wave Rider changed slightly. Now concave throughout, the result was a softer riding shoe whilst maintaining stability. 

Mizuno have a lot of technologies, perhaps too many. This includes 4 different types of Wave plates:

PARALLEL WAVE – For Neutral Runners

The Parallel Wave offers the perfect amount of cushion and energy dispersion, allowing the foot to move in its natural motion.

• Perfect for neutral‑foot types who don’t need as much support.
• Disperses the impact forces evenly throughout the midsole and keeps the foot centered on the shoe’s platform.

FAN WAVE – For Support

Found in our support shoes, the Fan Wave provides dynamic support in areas where overpronators need it by adjusting the shape of the Wave and its placement in the midsole.

• Wave‑like shape guides and stabilises the foot.
• Cushion and energy dispersion give a supportive underfoot feeling.
• Found in our support shoes, The Fan Wave provides dynamic support in areas where overpronators need it by adjusting the shape of the Wave with an enhanced to guide and stabilise the foot.

Found in shoes such as the Wave Inspire 16.

INFINITY WAVE – For Neutral Runners

Wave technology with a more visible and effective construction. Two parallel plates that sit together with soft cushioning pillars in-between to provide unrivalled cushioning and improved durability by absorbing and dispersing the impact at foot strike.

The infinity wave features in the Wave Prophecy 9.

DOUBLE FAN-SHAPE WAVE – For Support

Wave technology that gives the highest levels of support combined with excellent cushioning.

But it’s not all about the Wave…

The Wave needs to be housed in a midsole foam. In 2013, Mizuno delivered a foam that was stated to be 30% lighter that their previous foams. Hardly a name that rolls of the tongue, the U4ic foam was a hit and is still used in shoes today. The key benefits you could summarise as lightweight comfort.

A couple of years later, the compound was improved further. The new U4icX foam delivered more energy return in a lighter package. Again, this foam is used in today’s shoes and provides a really comfortable bouncy ride. 

Some shoes use a combination of foams and a wave plate. The Wave Rider 23, the latest version at the time of writing this, uses a combination of both U4ic and U4icX, as does the Wave Horizon 4. Many shoes in the line use U4icX just as a heel wedge such as in shoes like the Wave Equate 4.

AP+ is another foam compound offering high degrees of lightweight rebound and cushion durability. It’s a very comfortable foam and used in conjunction with U4icX in the Wave Paradox 5.

The latest tech foam is called XPOP. Mizuno have followed other brands by using TPU pellets embedded in polyurethane. This seems to be a trend at the moment, it delivered a denser cushioning experience. That said, the ride is really good, lasts longer than the other foams but with slightly less energy return. 

The XPOP technology is can be found in models such as the Wave Skyrise and Wave Horizon 4.

The uppers have moved on in recent seasons. Many now feature Waveknit technology, basically, an engineered mesh. Mizuno shoes are exceptionally well made. The uppers have welded overlays and thicker TPU overlays in some instances. While some shoes like the Wave Creation 21 look seriously impressive, upper design is one area where Mizuno lack a bit of flair compared to brands such as Saucony and Nike.

We’re big fans of Mizuno. The technology has been around a while but due to the Wave, they feel and ride differently from other brands which in our view is a good thing. They’re exceptionally well made and often durable. One of our favourite models, the Wave Inspire 16 made it on to our Best Shoes of 2020 Guide, but the whole range scores highly.

Most of us would have experienced a stitch during our time running. That nasty, painful jabbing pain that bends us double, slows us down and in some cases, makes us stop. Unfortunately for us runners, the scientists don’t know exactly what causes a stitch, but we can give you some tips to avoid one.

The scientific term for a stitch is an ‘exercise-related transient abdominal pain’ (ETAP), and it is felt in the lower side of your body, typically just under the rib cage and more often on your right side. Symptoms will range from an ache to a tugging sensation, to a sharp and stabbing pain. 

Stitches have no long-lasting effect but they’re painful at the time, will affect your performance and unfortunately, they’re very common; but what is the cause of a stitch? There are three distinct theories:

Theory A – Blood Movement

When running, are muscles are making a demand on us for more oxygen to keep them working. As such, our body moves blood away from areas of little need to the lower limbs where it is needed. One main area is the diaphragm; a muscle that separates the stomach and abdomen from the lungs and one of the main muscles involved in the act of breathing.

The theory is that this lack of blood supply causes the diaphragm to cramp and this cramping pain is felt typically in our side.

Theory B – Fluid Digestion

This theory suggests that a stitch is caused by fluids that our bodies are finding hard to digest. This process triggers the gut to pull on ligaments that are connected to the diaphragm. This causes the cramping feeling.

Theory C – Tiring Trunk

The parietal peritoneum is a membrane that lines the abdominal and pelvic cavities. During exercise there is a lot of movement in the torso, your core muscles become tired and back muscles over-engage to compensate. This process presses causes irritation to nerves in the area causing the jabbing, cramping pain.

Pain can also be felt, typically and weirdly, in the shoulder. Again, scientists are not sure why this happens or how the two areas are linked.

Scientists have looked towards common denominators to try and find some sort of link. Having looked at many surveys, they can point to certain viewpoints.

1. Getting a stitch was common in sports where repetitive movement of the torso is common. Running would have a vertical repetitive movement, swimming a longitudinal one.
2. A stitch is not specific to either gender so we’re both unlucky!
3. The chances of getting a stitch declines with age
4. Experience runners were as likely to get a stitch as unexperienced runners

In addition, a stitch also defers pain to your right shoulder; sounds weird but it’s true and many of us would have run for a while have experienced this. It can be quite painful and it is linked to an issue in the diaphragm.

What we do know is that getting a stitch is more common in younger athletes. Research untaken by Australian scientists found that younger athletes suffered more than old athletes but again, no conclusive evidence was given as to why this is the case.

Now we (don’t) know the causes, what can we do to avoid getting one? 

1 – Stay hydrated but do not drink too close to your run. This fits in with theory B above. Drinking a large quantity of fluid too close to your run will increase your chances of getting a stitch, but scientists also know that dehydration prompts the start of a stitch. 

Other research has shown that fruit juice and overly sugary drinks can spark a stitch again so we would suggest sipping during the day to ensure you are generally hydrated and drink water. See our article on hydration here.

The last thing you’ll need on race day is a stitch. Imagine wasting all that hard effort in training. Check out our specific race day hydration article here.

2 – Be careful what and when you eat. Do not eat within 2 hours of your run. This fits in to theories A & B above. When you eat, blood rushes to your stomach and intestines. The blood provides the relevant digestive systems with oxygen and transports the products of digestion. Your heart rate will increase to maintain blood pressure and blood vessels will constrict – both of these are the exact opposite to what you want as someone who is running!

Your legs need the blood, but your stomach is using the blood to digest the food… Again, it’s not clear as to why, but most of us could tell you through experience that eating too close to your run increases your chance of a stitch and at best, makes you feel lethargic and uncomfortable so get organised. Make sure you eat the right food and the right time – this may mean packing the right food to take with you during the day.

3 – If you get a stitch, you could try running through it. Bend over slightly and put pressure on the pain using your fingertips. It often relieves the pain. Probably, I’d suggest, because it stretches the internal muscles and ligaments relieving the cramping.

If the pain is too bad or continues, you could try stopping completely, bending at the waist and touching your toes. Stretch back up again with your arms above your head and lean back to stretch the abdomen. Also try side stretches with arms above your head – stretch away from the cramping side to relieve the pain.

You could try combining both methods above. Whilst standing still, sway between your upright stance to leaning forward at say a 45º angle. Sway back upright again then forward again then back etc. Press in to the painful area while you’re doing it. 

4 – Control your breathing. If you are continuing to run, you might need to do this while leaning forward slightly. Take slower and deeper breaths.

Try a few things out to see what works for you. I used to pant (like a dog), exhaling until I had no more air in my lungs then I’d take a deep breath and repeat. No idea why it worked or if it would work for anyone else, but it worked for me!

5 – Do a warm-up. There is some evidence that relates to an increase in stitches during colder weather. If you shallow breath as a reaction to the air being cold, the diaphragm can remain in a high position so that the peritoneum cannot relax. This is related to some degree, to theory C above. 

I think you could minimise the risk of a stitch by combining some deep breathing before you start your run with some upper body torso stretching. Do some side stretches with your arms above your head, rock your torso forward and back to stretch out your back and diaphragm etc. Just loosen off. 

Looking back at all my years of running, I would suggest that the truth is a mix of the theories. I had a lot of stitches as a youngster and didn’t get so many as an adult, probably due to getting so used to running (I ran twice a day, every day for 10 years as an international runner) and being smarter about my food and drink intake. I got to learn the odd trick like the dog panting (!) if I did get a stitch on the rare occasion, and I always did a short warm-up for every run which included some torso stretching. 

Stitch Facts

• Stitch is most common with runners (it is 10 times more common than in cycling)
• The stitch pain position varies, but it is most commonly on the mid/ lateral abdomen
• Stitch prevalence decreases with age
• If you train infrequently, you are more likely to get a stitch
• Food or fluid intake sometimes induces a stitch
• Shoulder pain is associated with a stitch
• Stitch can lead to difficulty in breathing
• Stitch occurs regularly in horse riding and other sports in which the torso is subjected to constant movement

Can food and drink cause a stitch?

Because scientists do not know what causes a stitch, research has focused on what measures they think could be the cause of a stitch, then trying to prove their theory. Some of the research has been focused on the intake of food and drink.

Tests have focused on the amount of fluid taken onboard and also different type of fluids. The amount of fluid was non-conclusive, however, there was good evidence to suggest that taking fruit juice as opposed to a sports drink or just water was more likely to induce a stitch.

The shoulder pain, being linked to the diaphragm muscle, suggests that food and drink is a factor in getting a stitch.

Stitch causing breathing issues

For those of us who have been bent double trying to catch a breath while not stopping on a run or worst still, in a race, we know that a stitch can make it difficult to breath. This is another pointer to the diaphragm muscle being responsible for, or at least, having some impact on us getting a stitch.

It is well understood by most people that the diaphragm is the main muscle of inhalation, but the diaphragm is also a vital part of the core stabilising muscles. Core muscles aren’t just your six pack abs, they are all the muscles around your middle that help keep your body upright during exercise and also, the deeper muscles that help stabilise your pelvis and spine. All of these muscles come in to play during movements such as twisting, bending, running, jumping etc. All of these muscles stabilise us and help prevent damage to our bones during lifting or any actions that impose stress on our skeleton.

The diaphragm, as part of its stabilising job, plays two key roles.

1. It helps prepare the body for movement. An example of this is that increases pressure in the abdomen which acts to increase spinal stability.
2. When we exercise, the diaphragm needs work harder as we place and increased demand to breath upon it.

Due to these competing demands, it is easy to overload the diaphragm. It is also stressed by the movement of large organs around it such as the stomach and liver. During exercise, these organs move and this movement can stretch the diaphragm and the diaphragm also works to ‘buffer’ the movement of these organs, so it is forced to undertake a number of different roles, all at the same time! Phew…

Ever had a stitch while running off-road or more stitches off than on-road? It is because the muscles and diaphragm are working harder to stabilise you, i.e. keep you from falling over on an uneven surface.

It is highly likely, that diaphragm discomfort arises from our inability to cope with the demands placed upon it. We might need to focus on training for the diaphragm.

How do I get rid of a stitch? – Diaphragm training

The upside is that we’re breathing all of the time so the diaphragm is strong and resistant to fatigue, the downside is that most of us are inefficient breathers and we may need to help ourselves by training the diaphragm.

The muscles (including the diaphragm) responsible for breathing are collectively called inspiratory muscles. These can be trained using a POWERbreathe device. You will need some foundation sessions (just like starting to run and getting your lungs and legs to a point where you can cope with a faster session for example), and these sessions will give these inspiratory muscles a good base level of strength.

Using a POWERbreath device, start by inhaling against a moderate training load (50% of max) for 30 breaths. Towards the end of the set of 30, you should be finding it difficult to breath and the last few will feel like maximum effort. You will need to find out where this point is for you via trial and error (you might be doing it too easy or too hard to begin with until you ‘learn’ what’s right for you) but you’ll soon get there. You repeat this exercise twice a day for 4-6 weeks in a standing position.

Once you have the base, you move on to the breathing exercises in your sport-specific position, i.e. on a bike if you are a cyclist.

Check out the POWERbreath website for more details.

We hope this helps – good luck!

One quick story of epic failure… In my 20’s I was getting paid to run track races, but my agent suggested I go and run in a 10k road race; 10 laps around a town square somewhere in Spain one Easter time. There was no up-front money but, “it was ok because there’s prize money and you’ll win it easily because there’s no one good in it”. The prize money was for the winner only, but I didn’t recognise the names of anyone in the field, so I thought I’d go. 

The race was at 5pm so we went out to lunch. I ordered Spanish omelette; potato for carbs and eggs are easily digested I thought. It was truly delicious, so I ate another large slice of it. A few hours later I’m feeling heavy in the warm-up – I’ve eaten too much! The stitch came on during the race and I ran the last two laps bent double. Rounding the last corner, it was a two-man race: myself and the local hero. The crowd were going mad we only had 100m to go. Trying to sprint when you’re bent double simply wasn’t working and the Spaniard won on the line leaving me to lick my wounds and feel like the idiot I was. It was a good omelette though…

Be smart with your food and drink, and do a warm-up which includes stretching your torso. If all else fails, pant like a dog!