• 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: 10.7oz
    Women: 9.5oz
  • Heel to toe drop
    Men: 8mm
    Women: 8mm

    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.

  • Width
    Men: Normal, Wide
    Women: Normal
  • Release date
    Jun 2019
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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91 / 100 based on 8 expert reviews

  • 96 / 100 | Christian Mills

    The Cascadia 14 hits the mark

    More photos

    The Brooks Cascadia 14 is a neutral cushioned trail runner, and my review will be based on this use. Trail running shoes tend to be heavier in general.



    Marketed as a cushioned trail runner, the Cascadia 14 is even a tad heavier than the normal trail runner at 10.7 ounces. The tradeoff for the extra weight (cushion) is a smoother ride and the ability to go farther.

    It also has a hefty heel to toe drop of 8mm, which is noticeable if you are not used to it, and has a medium to high arch.

    When I opened the box and saw these shoes, I was pleased with the look and appearance even though they are a little bulky.

    The color scheme is brilliant, the laces were just the right length, and the tongue was short enough that it did not pose any issue while running. Now, let’s dive deeper into how the shoe performed.


    The Cascadia 14 is designed for trail running, and with the extra cushion, they are made to go the distance. Living in Florida, I threw everything I could at these shoes to test them out.

    I was able to take them on gravel paths, sand, roots, rocks, mud, grass, and a little pavement. They performed well on all the terrains available to me and were not burdened by the road either.

    The design of the sole is excellent with its lug placement. The lugs are long enough to give good grip but not too long as to take away from stability on firmer surfaces.



    I was able to take them on a couple 10+ mile runs and found the cushion to be plush throughout the run. One of the long runs was in the middle of the day, in Florida, where it is extremely hot.

    I was concerned about the ventilation, but they kept my feet cooler than other trail and road running shoes I use. It was a pleasant surprise!

    Even though they are bulky, I still had decent ground feel and stepping on rocks and roots did not hurt at all.

    Fit and feel

    Brooks tends to run narrow from my past experiences, so I went a half size up and was glad I did. The Cascadia 14’s are tight in the midfoot and forefoot, but they do stretch out a bit as they wear in.

    My foot locked into the heel well and never had an issue wit hit sliding around in the shoe while turning, ascending, descending, starting, or stopping.

    They do not provide as much support on the ankles as some other shoes out there, but that was not an issue for me. The tongue is sewn into the shoes with a generous amount of material so that it is still easy to put on.



    The purpose of this is to catch any debris that may try to enter around the tongue, and I found it very helpful. The laces performed wonderfully as I never had to stop and deal with them coming untied on their own.

    The piece on the back of the shoe is velcro, which will allow you to use a gaiter if needed.

    Even though the Cascadia 14’s have extra cushioning, they were not too stiff. I was able to get decent flex out of the shoe, and it did not hinder my toe positioning either.

    During my first run, I felt like I may get a blister on the outside of my pinky toe on my right foot. But, the shoes broke in quickly, and I did not have that feeling on my later runs.


    Brooks incorporated some serious technology into this shoe. So, let’s take a look at some of its most notable features.

    The TrailTrack traction provides extra grip when the weather turns up or if you are on some technical terrain. I experienced this in an area covered in algae.

    As I took a turn, the shoe gripped even as I pivoted to turn on the slimy surface.



    The Brooks patented BioMoGo DNA midsole is one of its best technologies and is present in the Cascadia 14. As I stated earlier, I found the ride to be both plush and responsive, a rare combination in trail running shoes.

    I also wanted to mention the Cordura Mud Guard because it is specific to trail running. It helps to protect against mud and other debris from entering the shoe.

    I did not get a chance to run in heavy rain or deep puddles, but it is supposed to allow water to drain adequately so to not hinder performance.

    Conclusion and rating

    After putting the Cascadia 14 to the test, I can say that if you are looking for a cushioned trail runner and don’t mind it to be a little narrow, then this is a shoe you will want to try.

    It offers long-distance comfort and is relatively light for its use. The shoe provides exceptional ventilation for the hot days and doesn’t shy away from wet, slippery, or technical terrain.

    They can go the distance if you are running a half, full, or ultra-marathon.

    This expert has been verified by RunRepeat. Reviews are neutral, unbiased and based on extensive testing.

  • 92 / 100 | Carlos Storms

    Brooks Cascadia 14 - I fell in love with trails again

    More photos

    Some say once a road runner, always a road runner, and I must admit I have been away from the trails for a while. In the never-ending chase after speed and endurance and the fact that back in my trail days, I did not really wear trail-specific shoes, I was missing a lot of the picture.

    Along came the Brooks Cascadia 14, the latest innovation in the Cascadia line.

    This model resembles the new iPhone in the shear amount of trail-applied tech it incorporates. In comparison with the previous model, Brooks managed to lose 1.2 pounds, a major improvement.



    I must admit, coming from road racing, I felt them to be quite heavy in hand. At 10.7oz / 303.3g, they are not light compared to road racing shoes, but in my opinion, weight is not an issue here.

    The grip

    The grip is my first love here. The Brooks Cascadia 14 allowed me to tackle mud, gravel, uphill gravel, almost any surface I came across. The TrailTack outsole performed well on all surfaces.



    Logically it did not feel great on concrete, but they are not made for that.

    Just beware of heavy mud saturation between the lugs, as it erases the grip. The lugs are very well separated for that to be unlikely, but I did get them so muddy that the grip was gone.

    Yes, you have more weight, but also more rubber; in trail running, you gotta love the rubber as it means grip.


    Comfort is the second thing I love about the Cascadia 14. I ran a 16km trail the first time I wore them, fearing the pains of new shoes. Surprisingly, I ended up feeling pain everywhere but the feet and joints (it was a hard, mixed terrain trail in tropical weather). My feet where fresh and cool.

    Cushioning is rather funny here because you only really feel it on uneven surfaces (where this shoe lives, of course). I believe it has something to do with the fact that the rock plate is so close to the outsole (as it should), that the midsole contracts only as considerable force is applied in pressure points.

    I found the midsole to be cushioned but not mushy or yielding as Nike’s React Foam or ZoomX, for example. But it is definitely built for purpose and in that purpose performs very well.

    Adding to comfort is the fact that the Cordura Mud Guard does its job very well of releasing incoming water from the shoe. The holes in the insoles make sure the water finds it’s way quickly to the sides and the chain-like mesh on the sides protects the feet from rocks and debris entering the shoe.



    Also, the construction of the shoe makes for very easy drying after washing the shoes in the washing machine. These reviewed models are the non-GORETEX model, so water does come in but leaves quickly.

    Stability & Control

    Stability is very welcome here. In trail running, it means control over the terrain and the ability to respond to my commands.

    The Cascadia 14 did just that tremendously well, especially on uphills. Downhill the heel lockdown is very noticeable to maintain control.



    Being the speed junkie that I am, I tried to reach speeds and succeeded in gravel roads. So if you think trails cannot be as fast, think again.

    The good

    • Great cushioning
    • Superb grip
    • Outstanding water dispersion
    • Looks are fine, a little busy but modern

    The bad 

    • Lean on the heavy side
    • Outsole is great but can become saturated with heavy mud

    This expert has been verified by RunRepeat. Reviews are neutral, unbiased and based on extensive testing.

  • 93 / 100 | Road Trail Run | | Level 5 expert

    I am extremely impressed with how well Brooks was able to retain so many attributes that have made the Cascadia a top seller for so many years...

  • 90 / 100 | Runner's World | | Level 4 expert

    The Cascadia 14 is lighter and more flexible than its predecessor, with reliable multi-surface traction.

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  • The latest version in the Brooks Cascadia series offers a smoother and more stable suspension for off-road running. In this 14th iteration, the Cascadia brings several updates that keep the foot level and lighter than ever, as well as an improved, more streamlined design for added flexibility.
  • A full internal saddle system makes its way in the upper of the Cascadia 14. This new design provides a close-to-foot feel. The overlays and pieces on the upper coverage were also eliminated in this version to make the shoe lighter. In addition, new material is also utilized for the mudguard.
  • The sole unit of the Cascadia 14 also presents notable changes. First is an updated Pivot Post system, which has the same functionality but on a greater scale. Then, an all-new outsole material is also introduced, which is intended to be more conducive for running on wet surfaces.

The Brooks Cascadia 14 follows the standard running shoe length, which makes it true-to-size. However, buyers are still encouraged to try the shoe before purchasing to ensure getting an accurate size. The shoe offers an adequate room in the forefoot to allow a comfortable toe splay. In addition, the shoe comes in both Medium and Wide options for men, while the women’s version is available in Medium.

Brooks introduces to the Cascadia series the TrailTack outsole component. This all-new rubber compound is specially designed to provide extra traction when running on wet surfaces. In the Cascadia 14, the TrailTack outsole is reinforced on the high-wear areas—the heel and toe—as a protective measure and to help the runner focus on the trail instead of their foot. The Brooks Caldera 3, also a neutral trail shoe, uses the TrailTack outsole as well.

TrailTack also includes a set of high surface-area lugs that deliver the necessary grip on uphill and downhill tracks.

The BioMoGo DNA midsole is the combination of two of Brooks’ proprietary materials: the BioMoGo and the DNA. As the Cascadia 14’s primary cushioning unit, the BioMoGo DNA adapts to the runner’s stride, weight, and speed, thereby reducing the impact on the joints. The BioMoGo DNA also provides contoured underfoot support; the benefits of this material makes it a popular feature in many Brooks running shoes.

Individually, the two materials have their own functions they bring to the Cascadia 14. First, the gel-based DNA foam supplies the shock-absorbent quality of the midsole and promotes a greater energy return with each step. Then, the BioMoGo compound gives the shoe the plush underfoot cushioning; the material is made from eco-friendly resources, which appeals to environmentally conscious users.

An updated, scaled-down Pivot Post System is also employed in the Cascadia 14. The Pivot Post comes in a set of four, which are placed on the lateral and medial sides of the shoe, all working together to provide a stable and steady ride. In addition, the Pivot Post system promotes structural integrity and helps with the durability of the platform.

The upper of the Brooks Cascadia 14 is a basic synthetic mesh that offers sufficient breathability and comfortable coverage. The material also effectively manages moisture absorption to keep the foot dry from sweat and slight water splashes.

Aiding the mesh upper is a full internal saddle system that assists with holding the foot in place. Its updated version in the Cascadia 14 allows an even more contoured fit, which is closer to the foot than it is before. Despite the reduction of overlays, the Cascadia 14 gets the supportive feature from the saddle; fewer overlays also mean an improved fit and more agile movement for the foot.

Another new element in the Brooks Cascadia 14 is the mudguard. In the previous version, the 3D Rubber Print mudguard was present to shield the shoe from excessive exposure to mud and water. The current Cordura® mudguard promises protection not only from mud and water but from debris as well. The Cordura® fabric is known for its durability and high-resistance to abrasions, tears, and scuffs.

The Brooks Cascadia 14 employs a classic lace-up closure system. A small portion in the upper is designed to serve as the lace guard of the shoe. This detail maintains the security of the shoelaces and keeps them out of the way to prevent distractions while running.

The shoe utilizes Strobel lasting technique, which is known for its supportive quality, as well as its capability to provide additional cushioning that also contributes to the overall responsiveness.