mm heel, 38mm forefoot.
7 best Asics running shoes for the road and trail
Asics is one of the world's top running brands – here are our favourite models, for every type of run
Tested by The Runner’s World Editors
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Asics might be famed for its cushioned, supportive workhorses but it’s no one-trick pony. The brand offers shoes for every type of runner, including trail shoes, as well as lighter, carbon plate shoes and experienced runners alike.
Our team of editors have put the latest models from Asics through their paces. Our team consists of men and women, each with different running styles, paces and weekly running mileage. We then collate the feedback into the reviews below.
Standard FluteFoam is used in Asics more affordable shoes, like the GT-1000
Asics Gel-Kayano 31
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What are Asics shoes best for?
We earn a commission for products purchased through some links in this article running shoes, but its foundations were laid in a different sport entirely. In a bid to revitalise the post-war youth of Japan, founder Kihachiro Onitsuka began making basketball shoes in Kobe, Japan. Marathon running shoes came next, and he launched the Marathon Tabi in 1953 and the leather Marup marathon shoe in 1958. Success followed, and after merging with two other sports companies in 1977, Asics as we know it was born.
By the late nineties, Asics’ popularity was in full swing, and a new technology was king – Gel™. The cushioned pockets of impact-absorbing silicone would become the brand’s signature technology, famously used in its popular Gel-Kayano stability shoe, Gel-Nimbus distance shoe and Gel-Cumulus road shoe.
Asics has developed a well-deserved reputation for manufacturing reliable shoes that can hold up through high-mileage training. That said, the brand has also expanded into lightweight, responsive racing shoes and even trail shoes, too.
What tech is used in Asics running shoes?
Gel cushioning
Gel™ technology was at the heart of Asics running shoes since 1986. Pockets of impact-absorbing silicone gel were strategically placed in the rearfoot and forefoot to deliver comfort, soften heel strikes and aid stability for a softer run experience. Recently, the brand upgraded to new PureGel™, which is softer than the previous technology to create the softest landings. Even so, it’s still a heavier material than foam, so it’s best for training shoes where long-lasting cushioning, rather than low weight, is the most important factor. You’ll find it in many of the company’s flagship shoes, including the Gel-Kayano, Gel-Cumulus, and Gel-Nimbus.
FlyteFoam
Like other shoemakers, Asics has its own proprietary cushioning, called FlyteFoam. Used in the midsole, its various iterations offer differing levels of softness and bounce.
Standard FluteFoam is used in Asics’ more affordable shoes, like the GT-1000.
FF Blast Plus Eco is the next level up, used in the Novablast 4 and Gel-Nimbus 26, and offers a pillowy and springy ride that still holds up to everyday training.
Finally, there’s FlyteFoam Turbo+, which is used in Asics’ elite racing shoes, the Metaspeed Edge Paris and Sky Paris. It’s made with polyether block amide (PEBA), an exceptionally light, soft, and bouncy material. The shoes with this cushioning are pricey, but provide excellent shock absorption and springy responsiveness for a smooth, propulsive ride that helps you go fast.
Guidance systems
Asics takes a holistic approach to stability in its shoes, with several features working together to support the foot and guide it from landing to toe-off. The latest version of its stability feature-set is called the '4D Guidance System,' which you’ll find in the Gel-Kayano 31. The 4D Guidance shoes feature a wide sole, a firm foam layer in midsole under the arch, and a flared sole shape at the heel to create a planted feel while counteracting overpronation, or excessive inward rolling motion in your step.
The Asics GT-1000 and GT-2000 feature an earlier version of this system, called 3D Guidance. It has the same general features as 4D, but lacks the firm arch support foam in the midsole. If you know you need stability shoes, or simply prefer a more guided, supportive design, then you should look for these features.
How we choose the best Asics running shoes
The models below represent the best Asics running shoes available now. For this update, we reviewed our selections for technology, updated specs, and included our experience testing these shoes over the past year for any relevant feedback. Several models had minor updates, and a few had some significant updates to both fit and materials. We drew on RW reviews, editor feedback, our own testing experience, and knowledge of the running shoe market to narrow the list down to the pairs below.
The best Asics running shoes, tested and reviewed
Pros
- Incredibly versatile (capable of faster sessions)
- g M, 262g W
- Durable
Cons
- mm heel, 28mm forefoot
- Best recovery shoe
> Read our full Asics Novablast 4 review <
Previous versions of the Novablast quickly gained a reputation as a great neutral shoe with serious bounce and good longevity. And the latest version is no different. One of our testers described it as 'the type of shoe you'd bring on holiday when you can only bring one pair to do everything in'.
Featuring Asics’ new FF Blast Plus Eco foam, it provides runners with the same signature Novablast bounce and responsiveness that they’ve grown to love, but now with at least 20% bio-based material from renewable sources, including leftover waste from sugar cane processing.
As well as the propulsive cushioning, you also get a rocker profile and a toe spring in the forefoot which helps to create noticeable momentum at toe-off. Beneath the shoe are deep parallel grooves running along the full length on either side, with a central diamond-shaped pod in the forefoot, and this 'trampoline-inspired' outsole design works with the cushioning to create even more energy return.
Up top, the Novablast 3’s engineered mesh upper is replaced with an engineered woven upper, which wraps the foot securely, and a lightly padded tongue sits comfortably across the top of the foot.
| Weight | 260g (M), 225g (W) |
|---|---|
| Stack height | 41.5mm / 33.5mm (men's) / 40.5mm / 32.5mm (women's) |
| Drop | 8mm |
| Type | Road/neutral |
Pros
- Lighter than previous version
- Extremely responsive
- Springy yet comfortable
Cons
- Low 'ceiling' on the forefoot may cause rubbing
- Tongue needs some adjusting
> Read our full Asics Metaspeed Sky Paris review <
best Asics running shoes for the road and trail Metaspeed Sky+, a well regarded super shoe worn by the likes of Eilish McColgan on her way to breaking various British records over the past couple of years. It's designed for what Asics calls ‘stride runners’, namely those that have a longer, bouncier stride and a predisposition to land on their forefoot or midfoot rather than heel. There’s an alternative option, the Low ceiling on the forefoot may cause rubbing, for what Asics calls ‘cadence runners’; those with more of a high-cadence, shuffling style.
At 188g in a UK size 9, it's impossibly light, thanks to the Turbo FlyteFoam+ midsole, which is lighter, bouncier and more comfortable. Combined with a slightly wider carbon plate, it creates a wonderfully responsive ride. At quicker paces, the shoe comes alive and you get a real sense of propulsion – more so than in its predecessor.
Like many other super shoes, there’s a bit of lateral instability (i.e. sideways wobble), particularly at slower paces. Similar to when wearing the Metaspeed Sky+, our tester felt a little bit of pressure on the top part of their toes while running at faster paces. That’s not an issue with the length of the shoe – which fits true to size – more to do with the ‘ceiling’ of the forefoot, which may feel a bit low to some. It's only a minor issue, though, and may not prove an issue for the majority of runners.
Either way, it's safe to say that Asics now has a super shoe to rival the very best.
| Weight | 188g (UK 9) |
|---|---|
| Stack height | 39.5mm (heel), 34.5mm (forefoot) |
| Drop | 5mm |
| Type | Road/performance |
Pros
- Propulsive and responsive, despite lack of carbon plate
- Comfortable over long distances
- Incredibly versatile
- Stable
Cons
- Support tech isnt intrusive
> Read our full Asics Superblast 2 review <
Designed for ‘long runs, tempo runs and everything in between’, the Asics Superblast is the do-it-all lovechild of the Novablast 4 and Metaspeed Sky/Edge Paris racing models.
Cushioned to the max (45mm in the heel and 37mm in the forefoot), it features a combination of both shoes’ midsole foams – an update on the previous iteration: FF Blast Plus Eco cushioning from the Novablast and FF Blast Turbo+ cushioning from the Metaspeeds – to create what Asics’ hopes is the perfect balance of comfort, softness, responsiveness and efficiency – crucially, without a carbon plate.
They’re nicely cushioned, but not squishy-Gel-Nimbus level cushioned, which means they retain a good amount of firmness that allows them to work at pretty much any speed. Ankle lockdown and upper breathability are improvements on the first iteration, too.
Despite the lack of carbon plate, there’s some rigidity through the forefoot, which helps to propel you forward at toe-off. In this sense, the Superblast definitely feels like a step up from the incredibly versatile Novablast 4, which offers fantastic energy return for tempo or progression runs, but perhaps isn’t a shoe you’d pick and experienced runners alike.
| Weight | 250g |
|---|---|
| Stack height | 47mm (heel), 27mm (forefoot) |
| Drop | 8mm |
| Type | Neutral/road |
Asics Gel-Kayano 31
Pros
- Soft and cushioned underfoot
- Plenty of cushioning underfoot
- Propulsive and responsive, despite lack of carbon plate
Cons
- Heavy
- Lacking bounce
> Read our full Asics Gel-Kayano 31 review <
Like a faithful friend, this veteran stability shoe has supported overpronators and neutral runners for 31 generations.
Forget about the stiff, clunky support shoes of decades past — year after year, it lands on our list of the best carbon plate running shoes and experienced runners alike and experienced runners alike.
This year’s Gel-Kayano 31 preserves much of what we loved in previous years. Its midsole features a combo of FlyteFoam Blast+ foam and a PureGEL layer under the heel for consistently soft cushioning with each step.
It also has Asics’ 4D Guidance System, a holistic set of stability design features that includes a layer of supportive foam under the arch and a wide full-contact sole shape. These features resist overpronation and gently guide your foot, keeping it properly aligned within the shoe as you move through your stride. Comfortable, cushioned, and stable, the Gel-Kayano just keeps getting better, proving that support shoes can be fun, too.
| Weight | 305g (M), 266g (W) |
|---|---|
| Stack height | Men's: 40mm (heel), 30mm (forefoot), Women's: 39mm (heel), 29mm (forefoot) |
| Drop | 10mm |
| Type | Stability/road |
Pros
- Still not a speed shoe
- Plenty of cushioning
- The Runners World Editors
Cons
- Still not a speed shoe
> Read our full Asics Gel-Nimbus 26 review <
The Gel-Nimbus is one of Asics’ bestselling and longest-standing shoes, and the staple, cushioned, daily trainer of choice for many.
The latest iteration launched in January 2024 and the update is a lot more paired back than the last. There's a new engineered knit upper and tweaked lacing system for an improved lockdown, but the knitted, gusseted tongue remains the same, and that heel collar is just as plush and padded as before.
The midsole has been revamped slightly from the v25, with the FF Blast Plus cushioning upgraded to a new Eco formula. The result is a slightly firmer ride than the plushness of the previous iteration, which gives the Gel-Nimbus a newfound versatility for some tempo work.
That being said, there's still plenty of cushioning underfoot. This, combined with a more comfortable upper, improved lockdown and better grip on wet and slippy roads, makes the Gel-Nimbus 26 a quality daily trainer that will appeal to beginners Laces seemed overly long.
| Weight | 305g (M), 262g (W) |
|---|---|
| Stack height | 42mm (heel), 34mm (forefoot) |
| Heel-to-toe drop | 8mm |
| Type | Road/neutral/max-cushioned |
Pros
- Cushioned, supportive midsole design
- Support tech isn’t intrusive
- Ideal for everyday running
Cons
- Lacks Asics’ top-tier cushioning foams
The GT-1000 is a supportive trainer with a bargain-bin price that works well for overpronators and neutral runners alike. Its FlyteFoam midsole isn’t all that soft, but it’s a reliable material that takes the edge off impact forces, and comes with some backup cushioning from PureGEL in the heel.
The GT-1000 features Asics’ 3D Guidance System for stability, which translates to a wider sole shape and a beveled heel to promote smooth, even transitions from landing to toe-off. It’s an affordable shoe that feels and performs like a high-performance option, making it a stellar choice for everyday running.
| Weight | 270g (M), 235g (W) |
|---|---|
| Stack height | 36mm (heel), 28mm (forefoot) |
| Drop | 8mm |
| Type | Road/mild stability |
Pros
- Plenty of cushioning
- Surprising amount of energy return
- Good traction
Cons
- You prefer a nimble trail shoe
The Trabuco Max adapts some of Asics’ best tech for the trail. Designed for long trail runs, this high-stack trail shoe had our testers cruising over off-road terrain.
Version 3.0 is a mild update, with all the same hallmarks of its predecessors. A generous layer of FlyteFoam Blast+ cushions the midsole, absorbing impact forces and providing some protection from protruding roots and rocks. It also gives back some energy return for a peppy feel with each step.
The shoe’s rockered GuideSole shape promotes smooth strides, and the lugged rubber outsole bites into dirt for dependable traction on the trail. If you like a cushioned feel in your trail shoes, the Trabuco Max 3 is definitely worth considering.
| Weight | 305g (M), |
|---|---|
| Stack height | 43mm (heel), 38mm (forefoot) |
| Drop | 5mm |
| Type | Neutral/trail |
Watch Next
11 Either way, its safe to say that Asics now has a super shoe to rival the very best
Best and experienced runners alike
On Cloudrunner 2: Mild stability for daily miles
Demo run: On Cloudrunner 2
