SHOE

GUIDE

Best Buy:
Nike Zoom Span
(page 94)

Best Update:
Saucony Triumph ISO 3
(page 93)

Altra Torin 2.5

(page 95)

Editors Choice:
Nike Air Zoom Structure 20
(page 92)

Now
featuring
Best Buy:
Mizuno Wave Sayonara 4
(page 96)

IMAGES AND DATA

FOR BOTH MENS AND
WOMENS SHOES

BY JEFF DENGATE &

MARTYN SHORTEN, PH.D.
PHOTOGRAPHS BY NICK FERRARI

RW SHOE FINDER

THE SHOE FINDER HELPS YOU PINPOINT SUITABLE MODELS BASED ON YOUR RUNNING HISTORY AND OTHER SHOES
YOU LIKE. FOR MORE DETAILS ON FIT AND PERFORMANCE, SEE OUR REVIEWS ON THE FOLLOWING PAGES.

DO YOU KNOW THE TYPE OF SHOE THAT WORKS WELL

FOR YOUR SIZE, STRIDE, AND PREFERRED RIDE?

START
HERE

YES

Proceed directly to the grid below. Shoes

are arranged in terms of cushioning, weight,
sole height, flexibility, and stability features
as measured in the RW Shoe Lab. Youll find
lighter, less-supportive shoes in the bottom
left and highly cushioned, more stable shoes
in the top right. Shoes in the middle provide
a balance of performance and protection
features and can work well for many runners.

NO

Put yourself into a runner group using the

table at right. When youve arrived at a
color-coded group on the bottom of the
table, locate it on the grid below. Shoes in
that encircled group tend to work well for
runners like you. Start with shoes well within
your group, but feel free to consider models
along the border or in a neighboring group.

SHOES IN THIS REGION ARE LIGHT, FLEXIBLE, AND WELL CUSHIONED

WITHOUT STABILITY AND SUPPORT FEATURES.

Based on tests at the

RW Shoe Lab, we fixed
the shoes on this grid
to show how they
compare. Then we
overlaid the grid with
runner groups to show
which shoes work well
for certain runners.

MORE

E
BEST UPDATE
Saucony Triumph ISO 3
p. 93

Altra Torin 2.5

p. 95

Adidas UltraBoost ATR

p. 94

BEST BUY
Nike Zoom Span
p. 94

LESS SHOE

C
Nike LunarGlide 8
Reviewed Previously
Karhu Fluid 5 MRE
p. 95

Topo Athletic ST-2

p. 96

SHOES IN THIS REGION OFFER A FIRM, CLOSE-TO-THE-GROUND RIDE

WITH
WEIGHT
AND FEW
RESTRICTIONS
ON FOOT MOTION.
88 LITTLE
RUNNERS
WORLD
DECEMBER
2016

I L LU S T R AT I O N B Y N A M E G O E S H E R E

BEST BUY
Mizuno Wave Sayonara 4
p. 96

For every Shoe

Guide, mens and
womens models
are tested on the
road and in the
lab. Images here
are a mix of both.

B
A

LESS

PHOTOGRAPH BY NAME HERE

WE ANALYZED DATA FROM MORE THAN 3 MILLION USERS OF THE RW ONLINE SHOE FINDER TO SORT RUNNERS INTO
SEVEN GROUPS. RUNNERS IN EACH GROUP HAVE SIMILAR SHOE NEEDS BASED ON A FEW KEY VARIABLES.

RUNNER GROUPS

BODY SIZE
Body Mass Index is calculated from your weight and height,
and offers a fairly reliable indication of body type.
BMI = Weight (pounds) / (Height [inches]) 2 x 703.
Or use the calculator at runnersworld.com/bmi.
Generally, the higher your BMI, the more shoe you need.

BMI < 23
Examples:
Under 160 lb. for 5'10" man
Under 134 lb. for 5'4" woman

BMI 2327
Examples:
161188 lb. for 5'10" man
135157 lb. for 5'4" woman

BMI > 27
Examples:
Over 189 lb. for 5'10" man
Over 158 lb. for 5'4" woman

RUNNING EXPERIENCE
This includes how long youve been running and how
much you run. Find your level here by estimating
your average miles per week over the past year.
The more you run, the more efficient you tend to become
and, generally, the less shoe you need.

More than
20 miles per
week

More than
15 miles per
week

More than
10 miles per
week

INJURY EXPERIENCE
During normal training, do you tend to develop problems in
your joints, bones, and connective tissue?
Those with higher incidence of injuries tend to need shoes
with more support.
Note: Shoes cannot cure injuries, and the causes of problems
vary greatly. If youre battling persistent injuries, you should
see a medical professional.
GROUPS

No

Fewer than
20 miles per
week

Yes

Yes

No

No

Fewer than
15 miles per
week

Yes

Yes

No

No

Fewer than
10 miles per
week

Yes

Yes

No

SHOES IN THIS REGION COMBINE MAXIMAL CUSHIONING AND SUPPORT,

WITH PLENTY OF PROTECTIVE MATERIAL BETWEEN YOU AND THE GROUND.

CUSHION

Saucony Guide 10
p. 92

Mizuno Wave Enigma 6

p. 93

Asics Gel-Kayano 23
Reviewed Previously

Asics Gel-Cumulus 18
p. 92

Brooks Adrenaline GTS 17

p. 93

Reviewed Previously
shoes are well-known
models, shown here
for reference. Visit
runnersworld.com/
shoesearch to read
reviews of them.

MORE SHOE

CUSHION

EDITORS CHOICE
Nike Air Zoom Structure 20
p. 92

Nike Air Zoom Pegasus 33

Reviewed Previously

D
Puma Speed 500 Ignite
p. 95

F
New Balance 860v7
p. 94

SHOES IN THIS REGION COMBINE FIRM CUSHIONING AND AN ABUNDANCE

OF STABILITY FEATURES, PROVIDING CONTROL AND PROTECTION.

WINTER SHOE GUIDE 2016

Saucony Guide 10 $120

The Guide keeps you toeing the
straight line, even as the shoe itself
veers a little from the last version. In
tests at the RW Shoe Lab, scores for
cushioning and stability rated higher
than for the Guide 9. Credit the soft
ride to the full-length layer of bouncy
foam that Saucony placed directly
beneath the sockliner. It also tweaked
the chevron-tread outsole to give more
ground contact and a smoother ride.

MENS
WOMENS

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS

MORE

Weight:
Height:

10.1 oz 8.4 oz
33.2 mm (heel); 25.2 mm (forefoot)
32.0 mm (heel); 23.5 mm (forefoot)

NIKE AIR ZOOM STRUCTURE 20 $120

Asics Gel-Cumulus 18 $120

Runners with heavy foot strikes need a
big shoe like the Cumulus to handle the
impact. But even smaller testers liked
the soft ride. As its name suggests, this
shoe is like running on a cloud, says
Runners World Executive Editor Tish
Hamilton. Its very comfortable for
short run/walks and longer runs, too.
And it didnt run heavy, as some more
cushioned shoes I have trained in.

As Nike re-categorizes its shoes, the Structure has found a home in the run fast
silomaybe not a place youd expect to find a stability shoe. When you need
support, it uses a slanted block of foam that angles higher toward the medial (inner)
edge of the shoe and is fused in
the molding process to a softer
foam that makes up the rest of the
HEEL CUSHIONING
FIRM
SOFT
shoe. That compression-molding
eliminates glues and other joining
FOREFOOT CUSHIONING
materials that can make a shoe stiff.
FIRM
SOFT
A Zoom Air unit in the forefoot proFLEXIBILITY
vides a firm platform during toe-off.
LESS
MORE
Boosting comfort, the upper uses a
Weight: 10.7 oz 8.8 oz
waisted strobel, which is a narrow
Height: 33.8 mm (heel); 23.2 mm (forefoot)
junction where mesh meets foam, to
30.6 mm (heel); 22.8 mm (forefoot)
better cradle your foot.

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS
Weight:
Height:

MORE
11.6 oz 9.4 oz
34.9 mm (heel); 26.3 mm (forefoot)
33.7 mm (heel); 25.3 mm (forefoot)

92 RUNNERS WORLD DECEMBER 2016

TESTERS TAKE
NAME: Sharon M. Becker
AGE: 45 HEIGHT: 5'5"
WEIGHT: 120 lb.
MILES PER WEEK: 25
YEARS RUNNING: 30
HOME: Grand Rapids, MI
OCCUPATION: Artist

The Structure 20 is so comfortable and has such a great ride.

The lacing structure will make
many narrow-footed runners
happyit seems snug and fits the
foot in the right spots. The cushioning was just right, but this shoe
seemed to have better support
than similar-weight shoes.

P H OTO G R A P H S B Y M AT T R A I N E Y ( S H O E S T I L L S O N W H I T E ) ; S E T S T Y L I N G B Y N I CO L E H E F F R O N ; I L LU S T R AT I O N S B Y C H A R L I E L AY TO N

Mizuno Wave Enigma 6 $150

Despite the fact that the Enigma has
the thickest and least flexible sole of
any shoe in this guide, wear-testers
really responded to its ride. They gave
it higher scores for cushioning and
comfort than the previous version.
A U-shaped Wave plate sandwiched
between two different foams delivers a
smooth, soft ride. That plate extends all
the way forward to the toes, to help you
through your gait cycle efficiently.
HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS

MORE

Weight:
Height:

11.3 oz 9.2 oz
39.5 mm (heel); 26.9 mm (forefoot)
35.8 mm (heel); 25.5 mm (forefoot)

SAUCONY TRIUMPH ISO 3 $150

Brooks Adrenaline GTS 17 $120

Small tweaks improved on this proven
winner. Runners who complained about
fit issues with the previous model will
be happy to know that new upper materials in the forefoot give a little more
wiggle room. Another minor change:
The midsole is a slight bit softer. The
change will be imperceptible to most
runners, though you may notice it when
you first put it on.

A year ago, Saucony added a bouncy midsole foam to the Triumph, its premium daily
trainer for neutral runners, but theyre adding even more this time around. The shoe
gets a bigger slab of the material in the heel for improved responsiveness on heel
strike. Lab tests revealed a dramatic
improvement in impact shock reduction. We also saw flexibility scores
HEEL CUSHIONING
FIRM
SOFT
rise. Both qualities were well received
by our testers, who also appreciated
FOREFOOT CUSHIONING
the spacious toebox but said that the
FIRM
SOFT
shoe runs a little short. The upper
FLEXIBILITY
has been refined, most notably with
LESS
MORE
an engineered mesh giving a sturdy
Weight: 10.8 oz 8.7 oz
hold through the forefoot, and a
Height: 37.1 mm (heel); 25.3 mm (forefoot)
slimmed-down saddle that still locks
36.2 mm (heel); 25.8 mm (forefoot)
the midfoot down.

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS
Weight:
Height:

MORE
10.9 oz 8.9 oz
35.9 mm (heel); 23.3 mm (forefoot)
33.9 mm (heel); 22.6 mm (forefoot)

TESTERS TAKE
NAME: Alex Ingram
AGE: 23 HEIGHT: 5'4"
WEIGHT: 159 lb.
MILES PER WEEK: 30
YEARS RUNNING: 8
HOME: Emmaus, PA
OCCUPATION: Engineer

This is an excellent update. The

heel cushioning is softer, the
forefoot is firm yet flexible, and
the toebox is cavernous! The
toebox is much more forgiving
than the Triumph ISO 2, and the
Isofit system is less restrictive. Its
a good option if you want to throw
a bit of speedwork in at the end.

DECEMBER 2016 RUNNERS WORLD 93

WINTER SHOE GUIDE 2016

Adidas UltraBoost ATR $180

Similar to the UltraBoost, a shoe weve
previously reviewed, the ATR version
has a springy ride but gets minor
tweaks that make it suitable for allterrain running or able to handle
winter roads. The first is a weatherproof film that covers the toe cap of the
Prime Knit upper to fend off water and
slush. The outsole has been tweaked,
too, with a flat web of rubber delivering
more surface contact.

MENS
WOMENS

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS

MORE

Weight:
Height:

11.2 oz 9.6 oz
32.6 mm (heel); 20.6 mm (forefoot)
32.6 mm (heel); 20.3 mm (forefoot)

NIKE ZOOM SPAN $100

New Balance 860v7 $125

Runners seeking a shoe that delivers
a ton of support yet still has a peppy
ride were pleased by the new 860. A
two-layer foam midsole offers a stable
foundation for a wide range of runners,
but proved a touch too firm for some
testers, who said they wanted more
heel cushioning. For faster efforts,
though, the shoe stood out. Try before
you buy: The 860 runs slightly short.

This is the Pegasus, but with some stability, says RWs Brand Editor, Warren
Greene, who served as the magazines Shoe Guy from 2005 to 2012 and logs a ton
of miles in the Peg. Delivering that stability is a short support wedge under the arch.
Neutral runners who dont need the
helping hand wont even feel that
device, though, since theres a layer
HEEL CUSHIONING
FIRM
SOFT
of softer foam over top of it. The ride
is even softer than the Pegs, too.
FOREFOOT CUSHIONING
Tests at the RW Shoe Lab show that
FIRM
SOFT
the stack heights (how much foam
FLEXIBILITY
and rubber sits below your foot) are
LESS
MORE
on par, though the Spans foam comWeight: 9.2 oz 7.4 oz
presses more easily. They feel like a
Height: 33.0 mm (heel); 23.3 mm (forefoot)
light racing shoe, says Chris Garges,
31.0 mm (heel); 21.6 mm (forefoot)
a speedy tester from Bethlehem, PA.

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS
Weight:
Height:

MORE
11.4 oz 9.3 oz
31.9 mm (heel); 21.0 mm (forefoot)
31.8 mm (heel); 20.1 mm (forefoot)

94 RUNNERS WORLD DECEMBER 2016

TESTERS TAKE
NAME: Erin Benner
AGE: 34 HEIGHT: 5'8"
WEIGHT: 124 lb.
MILES PER WEEK: 25
YEARS RUNNING: 22
HOME: Mertztown, PA
OCCUPATION: RW Art

Director

I love this shoe. It is a lightweight

trainer with plenty of flexibility
in the forefoot and just enough
cushioning for a longish run (10
miles). The heel-to-toe drop was
perfect for me; I like a little bit of
itotherwise I have calf/Achilles
issues. Its great for track and hill
workouts, when Im running fast.

MENS
WOMENS

Altra Torin 2.5 $120

Puma Speed 500 Ignite $120

Karhu Fluid 5 MRE $120

The half-number model designation

means the Torin keeps the same
midsole and outsole setup of the
previous model but gets some minor
adjustments. You do get the same
extremely plush, zero-drop ride and
roomy toebox. One change has been
to lift the vamp (the fabric over the
toes), giving a little more space between the mesh and your toenails
a change welcomed among testers.
Many reported they liked the style and
modern materials that provide lightweight comfort.

Puma is overhauling its entire performance line to give it a bouncier foam

and a rubber band in the forefoot
outsole to provide snap on toe-off. The
goal is to make you fasteror at least
make you feel faster. I liked the responsiveness, says Mike Nowak, who
logs 45 miles per week near his home
in Holt, MI. They were soft enough
for long runs but still able to do pure
speedwork. The bouncy layer of foam
is positioned closest to the footPuma
is tweaking placement and amount of
this foam in shoes across its line.

Karhu shoes have a small but loyal

following for their stable, fast-rolling
ride. But some testers found previous versions to be stiff. The Fluid 5 is
softer and has a redesigned fulcrum,
a dense foam lever under the midfoot
to shift you to your forefoot faster after
landing. Lab tests confirm that its softer
than previous versions but that it also
got heavier (two iterations ago, the
mens shoe weighed just 9.6 ounces).
Wear-testers say it doesnt feel heavy
on foot, though, and the fit of the seamless upper is comfortable for long runs.

HEEL CUSHIONING
FIRM

HEEL CUSHIONING
SOFT

FIRM

FOREFOOT CUSHIONING
FIRM

SOFT

LESS

FIRM

FOREFOOT CUSHIONING
FIRM

FLEXIBILITY

Weight:
Height:

HEEL CUSHIONING
SOFT

SOFT

FIRM

FLEXIBILITY
MORE

9.2 oz 7.3 oz
29.2 mm (heel); 29.1 mm (forefoot)
28.7 mm (heel); 28.4 mm (forefoot)

LESS
Weight:
Height:

SOFT
FOREFOOT CUSHIONING
SOFT
FLEXIBILITY

MORE
9.7 oz 8.3 oz
28.7 mm (heel); 22.2 mm (forefoot)
26.7 mm (heel); 20.8 mm (forefoot)

LESS

MORE

Weight:
Height:

11.1 oz 9.2 oz
27.9 mm (heel); 21.4 mm (forefoot)
27.7 mm (heel); 20.6 mm (forefoot)

NOW ON RUNNERSWORLD.COM
MORE SHOES AND REVIEWS
In addition to the 14 shoes here,
our website provides access to
hundreds of shoe reviews. Go to
runnersworld.com/shoefinder
to see more shoes that meet your
needs in fit and performance.

VIDEO BREAKDOWN
Runners World Shoes & Gear
Editor Jeff Dengate (left) takes
a hands-on look at each pair of
running shoes reviewed in this
guide. Watch his insights at
runnersworld.com/shoevideos.

HOW WE TEST
You know we review running
shoes. But do you know how
much sweat and science is
involved? To see what goes
into a Shoe Guide, visit runners
world.com/how-we-test.

DECEMBER 2016 RUNNERS WORLD 95

WINTER SHOE GUIDE 2016

Topo Athletic ST-2 $90

A true minimalist shoe, the ST-2 has a
thin layer of foam separating your foot
from the road. As a result, some testers
likened it to running barefoot, but they
gave it high marks for flexibility and
overall comfort. All were unanimous in
loving the fit of the upper. A stretchy
mesh is soft against your skinwhether
you wear socks or not. Plus theres no
rigid heel counter, so you can pack the
shoe flat in a bag if youre traveling.

MENS
WOMENS

HEEL CUSHIONING
FIRM

SOFT
FOREFOOT CUSHIONING

FIRM

SOFT
FLEXIBILITY

LESS
Weight:
Height:

MORE
6.7 oz 5.4 oz
19.1 mm (heel); 18.1 mm (forefoot)
17.8 mm (heel); 16.6 mm (forefoot)

LAB REPORT: FOAM FEST

For decades, midsoles were made
from either polyurethane (PU) or
ethylene vinyl acetate (EVA). Now,
most brands are releasing new
foams that promise even better
performance.
Adidass Boost, an expanded
thermoplastic urethane (TPU), came
out in 2013. TPU is
more rigid than EVA, so a foam
made from it can have thinner cells
and bigger airspaces, making it
more compressible and less likely
to bottom out. That gives the
shoes a bouncy feeling and better
durability.
Newer foams, like
Sauconys Everun,
are blends of EVA,
PU, and TPU. They confer similar
benefits and, with rubber in the
mix, can be exposed to the road
without the need for an outsole.
In the future, we may see even
lighter, bouncier midsoles made
from harder, more elastic materials
like nylon or even carbon foams.

96 RUNNERS WORLD DECEMBER 2016

MIZUNO WAVE SAYONARA 4 $110

The original Sayonara was a far different beast than the versions that followedas
the shoe aged, it got taller and softer. This version continues with the same midsole
and outsole configuration as v3, but it has gotten considerably firmer. While
some felt that its now a little too
firm, thats good news for our fast,
efficient testers who reach for this
HEEL CUSHIONING
FIRM
SOFT
shoe on up-tempo days and who like
a fair amount of road feel. Mizuno
FOREFOOT CUSHIONING
nailed the cushioning just right
FIRM
SOFT
without adding any weight, says
FLEXIBILITY
Chris Vincent, a 52-year-old woman
LESS
MORE
from Jackson, MI, who zips along at
Weight: 9.2 oz 7.1 oz
7:30 pace while running 40 miles per
Height: 31.8 mm (heel); 21.6 mm (forefoot)
week. Testers also appreciated the
29.2 mm (heel); 20.0 mm (forefoot)
breezy mesh, which vents heat.

TESTERS TAKE
NAME: Craig VanSumeren
AGE: 55 HEIGHT: 5'11"
WEIGHT: 172 lb.
MILES PER WEEK: 35
YEARS RUNNING: 36
HOME: Okemos, MI
OCCUPATION: Supply

Chain Management

This shoe just feels fast. It has a

great toebox fit and enough cushioning for long training runs, but
its light enough for short tempo
runs. And although its a neutral
shoe, it has plenty of support
even for a big guy like me. Its a
great anytime shoe to have at the
back door.

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