HOKA Speedgoat 7 Trail Running Shoes Review
The best all-around trail shoe with balanced cushion and excellent traction
April 10th, 2026
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Our verdict
The HOKA Speedgoat 7 is the latest model of one of our favorite overall trail running shoes. It’s a great all-around trail shoe for beginners and elite runners alike, with balanced cushion and responsiveness, excellent traction, and great overall comfort.
The Speedgoat models have remained a favorite among Treeline writers for years—they’ve been our pick for best overall women’s trail running shoe and best cushioned men’s trail running shoe. We’ve taken them on trail runs, hikes, backpacking trips, and thru-hikes all over the country. They’re versatile and comfortable enough for most everything you’d do on your feet outdoors.
HOKA Speedgoat 7
Women's
men's
This shoe provides stellar traction on most terrain, and they are well suited for everything from long, smooth dirt trails to wet, muddy trails and steep scree fields.
The Speedgoat 7 builds on the Speedgoat 6 with welcome improvements, including a new supercritical foam midsole, a remodeled lug pattern for improved traction, an update to the heel collar, and new gaiter integration.
The new Speedgoats may not be for you if you want a roomier toe box, a zero-drop or minimalist shoe, or are looking for a more niche-use trail running shoe. But the Speedgoat 7s are one of the best trail running shoes available for most runners and most trail conditions.
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HOKA Speedgoat 7 Specifications
Price: $165
Weight (per shoe): 9.7 oz (men’s), 8.3 oz (women’s)
Heel-to-toe drop (mm): 5 mm
Stack height (heel/forefoot mm): 40/35 mm (men’s), 38/33 mm (women’s)
Cushion level: Responsive (moderate)
Support type: Neutral
Upper materials: RPET woven textile
Midsole foam type: Supercritical EVA foam
Outsole material: Vibram Megagrip
Rock plate: No
Available sizes and widths: 5-12 (women’s), 7-15 (men’s); regular and wide
Suitable for vegans: Yes
Best for
Daily training trail runs of any length
Runners of all experience levels, from beginner to experienced, who prioritize cushion and comfort
Trails, including more technical trails, and some crossover
Comparison table
| TRAIL RUNNING SHOE | WEIGHT MEN'S | WEIGHT WOMEN'S | CUSHION | HEEL DROP | STACK HEIGHT |
|---|---|---|---|---|---|
| HOKA Speedgoat 7 Men's Women's |
9.7 oz | 8.3 oz | Moderate | 5 mm | 40 - 35 mm (men’s), 38 - 33 mm (women’s) |
| HOKA Speedgoat 6 Men's Women's |
9.8 oz | 8.2 oz | Maximum | 5 mm | 35 - 40 mm |
| La Sportiva Prodigio 2 Men's Women's |
9.3 oz | 7.9 oz | Maximum | 6 mm | 34 - 28 mm |
| HOKA Torrent 4 Men's Women's |
9.8 oz | 8.4 oz | Balanced | 5 mm | 33 - 28 mm |
| HOKA Challenger 8 Men's Women's |
8.7 oz | 7.3 oz | Maximum | 8 mm | 42 - 34 mm (men's), 38 - 30 mm (women's) |
What we liked
Maximum cushioned midsole for long days on the trail
Improved overall fit and comfort (for certain feet volumes)
Comes in wide sizing
Great traction
Versatile shoe that performs well for most runners on most terrain
What could be better
Back heel folds in easily
People with wider feet will find the updated fit is more snug than previous versions
Price increase
How we tested
We Tested the HOKA Speedgoat 7s on trail runs throughout Arizona and Colorado.
We tested the men’s and women’s HOKA Speedgoat 7s on trail runs and hikes in the Colorado Front Range and in Arizona. One of our testers has more average-narrow feet while the other has average-wide feet. Both wore the regular sizing and had no issues with fit. (In the past, our wider-footed tester wore Speedgoats in wide sizing and sized down half a size.)
Our runs ranged from 4-20 miles, with a total of about 80 miles so far (and one tester plans to wear them for an upcoming 800-mile thru-hike). We tested on gravel paths, rocky and smooth dirt roads, hardpacked dirt single-track trails, and rocky scrambles. Trail conditions were mostly dry, but we were able to test in some mud from snowmelt.
We tested the HOKA Speedgoat 7 and Speedgoat 6 side by side to directly compare fit and performance.
We tested these shoes alongside other similar trail running shoes, including the HOKA Speedgoat 6s and the La Sportiva Prodigio 2s, from our Best Men’s Trail Running Shoes and Best Women’s Trail Running Shoes guides.
Updates from the previous version
The HOKA Speedgoat 7 (right) has an updated fit with more cushion around the heel.
HOKA Speedgoat 7 vs. Speedgoat 6
Updates to the Speedgoat 7 from the Speedgoat 6 include a new supercritical foam midsole, which is lighter and more responsive than the compression molded EVA, a new lug orientation on the outsole for better traction, integrations for gaiter compatibility, a softer heel cup, and some adjustments to the general fit.
All these updates were noticeable improvements in testing. However, the Speedgoat 6 is still available with some retailers and on sale, so if you’re looking to save a little money the 6 is still a great option. Learn more in our in-depth review of the HOKA Speedgoat 6 trail running shoes.
HOKA Speedgoat 6
Women's
men's
HOKA Speedgoat 7 vs. Speedgoat 5
If you were a fan of the fit of the Speedgoat 5s, you’ll likely be a fan of the fit of the Speedgoat 7s. That’s what the product manager for HOKA trail running shoes told me back in September, and he was right—the Speedgoat 7s are a welcome return to everything I liked about the Speedgoat 5s, with a bouncier midsole and better traction. While these shoes are no longer on the market, you may get lucky and find them still if you poke around. Learn more in our in-depth review of the HOKA Speedgoat 5 trail running shoes.
Performance in the Field
The HOKA Speedgoat 7s are not just great trail running shoes, but are also great for hiking, backpacking, and fastpacking.
Fit and feel
Like all HOKA running shoes we’ve tested, the Speedgoat 7s fit true to size and are comfortable right out of the box. HOKA made small adjustments to the fit of the toe box with this model, which our narrow-footed tester really liked. However, if you have wide feet, you may want to consider opting for the wide size in this shoe, as it fits more snug than the Speedgoat 6.
The upper is comfortable, the heel lockdown is plush, and we have had no issues with blisters or hot spots. Our women’s tester had minor hot spots pop up while testing the Speedgoat 6, and was pleased to see that issue go away with the new 7s.
Our only issue with the fit is that the heel is so plush that it folds in really easily while slipping the shoes on, which is mostly just an annoyance we have to deal with when putting the shoes on. Our men’s tester did not have this issue, but our women’s tester and another Treeline tester both did.
Ride and responsiveness
While the HOKA Speedgoat 7 is a maximum cushioned shoe, it still balances cushion with responsiveness. The midsole features HOKA’s Meta-Rocker, which helps encourage a subtle forward roll with each step. The effect is a smooth ride, and the new supercritical foam provides both cushion and energy return for faster turnover.
Because it is so cushioned, you do not experience much, if any, ground feel with these shoes. Rather, the Speedgoats are designed for overall comfort and reduced impact. As a result, they’re suitable for all paces, but those looking for high-performance race shoes may want to opt for an even springier racing shoe.
Cushioning
With a supercritical EVA foam midsole and 37/33 mm of stack, this shoe offers plenty of comfort and cushion over long runs. It’s categorized as a “responsive” and “moderately cushioned” shoe, but compared to most trail runners, these are still quite cushioned and we found ourselves reaching for them for longer runs.
Nevertheless, because of the springy supercritical foam, it is a bouncy, responsive shoe as well, making it great for quicker-paced trail runs too.
Traction and grip
The HOKA Speedgoat 7 (right) has an updated lug orientation compared to the HOKA Speedgoat 6 (left).
The outsoles are Vibram Megagrip with Traction Lugs. The lugs are 5 mm and handle nearly any terrain or trail condition well.
One of the updates to this model includes a remodeled lug pattern for improved grip, which we noticed in testing. One of our testers felt the Speedgoat 6 didn’t perform as well on loose, steep terrain, but noted that the Speedgoat 7 does a much better job. The grip and traction are a great improvement on this model.
Breathability and upper
The RPET woven textile upper is plenty breathable, even on hot days in the desert.
The RPET woven textile upper is plenty breathable, even on hot days. We tested in over 80-degree temperatures in Arizona and Colorado and had no issues with breathability. The materials and construction of the upper is also durable.
Stability and support
The plush heel cup folds in easily when putting on the HOKA Speedgoat 7.
These are neutral running shoes, which means they do not provide motion control or additional arch support for overpronators or supinators. They do offer plenty of lateral stability and support underfoot, though. We trusted these shoes on even the most technical trails we encountered.
The cushioned heel cup and snug fit around the midfoot also contribute to a secure fit and a feeling of support.
Weight and efficiency
The women’s Speedgoat 7 weighs 8.3 oz per shoe and the men’s weighs 9.7 oz per shoe, which is nearly the same as the Speedgoat 6 (8.2 oz and 9.8 oz, respectively). This is on the lightweight side for trail running shoes, which helps keep you efficient over longer runs.
Durability and longevity
We expect the Speedgoat 7 to last about 400-500 miles, on par with previous models and most trail running shoes. Their construction of the shoe is durable, especially the outsole. It’s likely that the midsole would be the first thing to go. Even with the increase in price, for $165, this is a good value as far as trail running shoes go.
Features
The tongue on the HOKA Speedgoat 7 has more cushion to alleviate pressure on the top of your foot when you tie your shoes.
Drop measurement
The HOKA Speedgoat 7 has 5 mm of drop, which is considered a mid-drop shoe. This drop works well for most runners.
Stack height
The stack height is 40/35 mm for men’s and 38/33 mm for the women’s shoe. This is a high stack trail running shoe.
Lacing system
The HOKA Speedgoat 7 uses traditional lacing. The laces aren’t too long, and the tongue is padded where the laces tie, alleviating pressure on your upper mid foot.
Heel tab design
The heel cup is updated with more cushion and a bigger heel tab.
The heel has a pull tag to assist in putting your shoes on. The heel is also very cushioned, which is comfortable, but can fold in easily when putting your shoes on, which can be annoying.
Gaiter integration
The Speedgoat 7 has been updated with gaiter hooks so you can attach gaiters to your shoes to protect against debris.
Reflective elements
While there are reflective elements on the shoes, they do not offer enough reflectivity to keep you safe. If you’ll be running in the dark, we recommend checking out our Best Reflective Gear for Running in the Dark guide.
Colorway options
There are five colorways for men and women, with new spring colorways launching April 9.
Sustainability
HOKA’s parent Company, Deckers Brands, is a United Nations Global Compact member, the world’s largest corporate sustainability initiative committed to following ethical practices in labor, environment, and anti-corruption. We wish they would reduce their packaging, however, as HOKA shoes often come in oversized boxes with excess package filler and a lot of Deckers-branded tape.
By 2030, HOKA aims to reduce greenhouse gas emissions and water usage by 20% per pair of shoes. By 2027, they aim for 25% of all materials used in their footwear to be made from recycled, regenerated, or natural materials. Read more about HOKA’s sustainability goals on their website.
Should you buy the HOKA Speedgoat 7?
Buy if you want a comfortable, high-stack trail running shoe that balances cushion and responsiveness, and is grippy enough for most trail conditions and a relatively good value.
Skip if you prefer a zero-drop or minimalist running shoe, or if you want a wider toe box.
Women's
men's
Where to buy the HOKA Speedgoat 7
The HOKA Speedgoat 7 are popular footwear, so you have options when it comes to retailers. Here are some of the pros of the retailers.
REI
Pros: 100% satisfaction policy for 1 year; 10% dividend for members.
Zappos
Pros: 365-day free shipping on returns, fast delivery with free VIP program
Hoka
If you purchase from HOKA you have a Fly for 30 Guarantee so you can try a pair of shoes & even wear them, and you’re not satisfied, you can return them within 30 days for a full refund.
Returns and advice on where to buy
In general for shoes, we recommend purchasing from a place with easy or free returns like REI or Zappos. Trying on shoes is an important way to get the sizing right. With both those retailers, if your funds allow, you can buy two sizes and easily return one. Additionally, check reviews to see whether other users recommend sizing up or down.
Similar trail running shoes
La Sportiva Prodigio 2
MSRP: $170
Weight (per shoe): 9.3 oz (men's), 7.9 oz (women’s)
Drop: 6 mm
Stack height: 34/28 mm
Cushioning: Maximum
The La Sportiva Prodigio 2 is also a mid-drop, cushioned trail shoe with excellent grip that performs well for most runners in most conditions. This shoe is our best overall pick in our Best Men’s Trail Running Shoes guide. Our women’s tester considers this shoe a close second behind the HOKA Speedgoat in our Best Women’s Trail Running Shoes guide. However, as HOKA raised the price of the Speedgoats, it’s now only a $5 difference between the two shoes. Both shoes are great, so we recommend trying both on and seeing which feels more comfortable to you.
Learn more in our in-depth review of the La Sportiva Prodigio 2 trail running shoes.
La Sportiva Prodigio 2
Women's
Men's
HOKA Torrent 4
MSRP: $130
Weight (per shoe): 9.8 oz (men’s), 8.4 oz (women’s)
Drop: 5 mm
Stack height: 23 mm / 18 mm (heel/toe)
Cushioning: Balanced
We consider the HOKA Torrent 4 trail running shoes to be the budget version of the HOKA Speedgoat. They’re mid-drop trail shoes with moderate cushioning that are capable over most trails. They have a lot less stack height and midsole tech compared to the Speedgoats, but if you want to save a little money and don’t mind a little less fancy shoe tech—like compression molded EVA instead of supercritical foam and no Vibram outsole—we think the Torrents are worth checking out.
HOKA Torrent 4
Women's
men's
HOKA Challenger 8
MSRP: $155
Weight (per shoe): 8.7 oz (men's), 7.3 oz (women's)
Drop: 8 mm
Stack height: 42/34 mm (men’s), 38/30mm (women’s)
Cushioning: Maximum
The HOKA Challenger 8 is a crossover shoe that works well on both roads and trails. If you’re looking for a shoe that handles road, gravel, and non-technical trails, this shoe is worth considering. It’s the winner of Best for Wide Feet in our Best Women’s Trail Running Shoes guide, Best Crossover Shoe in our Best Men’s Trail Running Shoes guide, and Best for Trail and Gravel Roads in our Best Gravel Running Shoes guide. You can also learn more in our in-depth review of the HOKA Challenger 8 running shoes.
HOKA Challenger 8
Women's
men's
Why you should trust us / About the Author
Becca ran D1 cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Becca then joined the IUPUI women’s distance coaching staff as a volunteer assistant coach in 2020-2021.
She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!).
After notching a few small FKTs under her belt, she was diagnosed with hip arthritis and now channels her passion for running into coaching, crewing, writing, creating training plans for her friends, hiking, snowshoeing, and running as much as her hip allows. She earned her MFA in Creative Writing from the Mile-High MFA Program at Regis University. Becca is based in Denver, Colorado.
You can find her at her website, Instagram, and her Treeline Review author page.
