• Discontinued
  • Terrain


    Shoes best for road, track and light gravel. See the best road shoes.


    Shoes best for trail, off road, mountains and other unstable surfaces. See the best trail shoes.

    Good to know

    As long as you stick to the road or path, and if you want just one running shoe, buy a road running shoe.

  • Arch support

    Neutral / cushion / high arch

    Shoes for runners who do not need any additional arch support (Around 50% of runners). Best for people with normal, high or medium high arches. See the best neutral shoes.

    Stability / overpronation / normal arch

    Shoes for runners who need mild to moderate arch support (Around 45% of runners). Best for runners with a low arch. See the best stability shoes.

    Motion control / severe overpronation / flat feet

    Shoes for runners who needs a lot of arch support. Best for runners with flat feet. See the best motion control shoes.

    Good to know

    - Rule of thumb: If in doubt, buy neutral shoes to avoid injuries.
    - More about arch support in this video.
    - Find your arch type by following steps from this video.

  • Use

    Daily running

    Cushioned shoes for your daily easy running. Great comfort. See best shoes for daily running.


    Lightweight shoes good for races, interval training, tempo runs and fartlek. Here are the best competition running shoes.

    Good to know

    If you want just one pair of shoes, buy a shoe for daily running.

  • Price
  • Weight
    Men: 8.1oz
    Women: 6.5oz
  • Heel to toe drop
    Men: 0mm
    Women: 0mm

    The height difference from the heel to the forefoot, also known as heel drop, toe spring, heel to toe spring or simply drop.

    There are many opinions about what a good heel drop is. We do not recommend any in particular. Lean more in this video.

  • Heel height
    Men: 24mm
    Women: 24mm
  • Forefoot height
    Men: 24mm
    Women: 24mm
  • Width
    Men: Normal
    Women: Normal
  • Release date
Show more facts


Expert Reviews

Experts are runners, who post reviews at youtube, directly at RunRepeat or at their own websites. Each expert is categorized from level 1 to level 5 based on expertise. See stats on expert reviews and how we calculate scores here.

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78 / 100 based on 9 expert reviews

  • 90 / 100 | Runner's World

    Keeps you running tall.

  • 70 / 100 | Fellrnr

    I've rated the Instinct 3 as "worth considering"

  • 90 / 100 | Northern Runner


  • 84 / 100 | Believe in the Run

    It has a plush feel from the moment you slip it on and stays comfortable through plenty of miles.

Show moreless reviews
Apply to become an expert

  • Runners who want to experience running in a manner that encourages and mimics the natural mechanics of the foot when performing are going to get exactly that from the 3rd version of the Instinct from Altra. It’s created to have a foot-shape, which is intended to allow the foot freedom of movement and natural flexibility.
  • The upper unit of this running shoe makes use of a mesh material that has an open construction. It permits air into the foot-chamber and allows it to keep the interior environment cool and dry. Moisture management is also given by this fabric as it staves away wetness from sweat and mild water exposure. A seamless design reduces irritation while maintaining a comfortable coverage.
  • The toe box of the Altra Instinct 3.0 is decidedly wider than most shoes because it’s a design choice that allows the runners to experience wearing the shoe without succumbing to a tight fit. The toes are given space to spread out during the landing impact and then push off efficiently during toe-off.
  • The midsole features a foam technology that’s meant to reduce ground impact and deliver more bounce when lifting off the ground. This full-length foam is lightweight and responsive. The mid-sole also has flex grooves, which essentially allow the cushioning system to move in accordance with the natural motions of the foot.

The Altra Instinct 3.0 runs a bit smaller than what runners are used to. So, it is recommended for purchasers to get ½ size larger in order to have a more relaxed fit. The width of this running shoe is medium, so it is able to accommodate the runners who have medium sized feet. Its semi-curved shape follows the natural curve of the human foot.

The Foot Pod™ is a sole unit technology that essentially follows the movement pattern of the human foot. The same structure is seen in the Instinct 4.5. Its shape and form actually harkens to the shape of the underside of the foot, and it even has grooves that represent where the joints are going to bend the most. Basically, this design just lets the runner’s feet become as natural as possible when running.

The A-Bound ™ is a compound that’s responsible for reducing the landing impact during the striking phase of the gait cycle. It also lets the foot bounce back up, which is helpful during the toe-off phase.
Lightweight EVA provides additional underfoot cushioning and it works with the A-Bound™ in order to maintain comfort and support throughout the running session.

The Innerflex™ is a grid design in the mid-sole that actually makes up the flex grooves. These grooves allow the platform to be as flexible as possible. Natural foot motion is greatly supported because of this design.

The Support Insole is a removable add-on that improves the cushioning. This 5mm-thick insole has a molded arch, which is able to support the mid-foot.

The Quick Dry Air Mesh is a lightweight fabric that is breathable and comfortable. It also staves off moisture, thus keeping the shoe and the foot free from odor-causing wetness or sweat.

A seamless design does away with unnecessary layers and stitching. A next-to-foot comfort is given and it feels soft and smooth. Wearing the Altra Instinct 3.0 without socks becomes a viable option, because the inner wall is non-irritating.

The Foot Shape design is a wider toe box that allows the toes to spread naturally during each step.