Update: Altra Instinct 4.5
Terrain: Road
Arch support: Neutral
Weight: Men: 8.1oz | Women: 6.5oz
Heel to toe drop: Men: 0mm | Women: 0mm
Pronation: Neutral Pronation
Arch type: High arch
Material: Vegan
Strike Pattern: Forefoot strike
Distance: Competition
Heel height: Men: 24mm | Women: 24mm
Forefoot height: Men: 24mm | Women: 24mm
Brand: Altra
Type: Low drop | Zero drop
Width: Men: Normal | Women: Normal
Price: $110
Colorways: Orange, Black
Small True to size Large
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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 | Level 5 expert

    Keeps you running tall.

  • 70 / 100 | Fellrnr | Level 5 expert

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

  • 90 / 100 | Northern Runner | Level 4 expert


  • 84 / 100 | Believe in the Run | Level 4 expert

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

  • 55 / 100 | Running Without Injuries | | Level 4 expert

    The bottom of the tongue on the inside of the shoe, right near my toes, folded under and irritated my foot.

  • 85 / 100 | Wear Tested | | Level 3 expert

    Even though this is a road shoe, we have taken it to the trails and the outsole does not pick up small pebbles like other running shoes.

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  • 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.