We spent 7.2 hours reading reviews from experts and users. In summary, this is what runners think:

7 reasons to buy

  • The Brooks Cascadia 14 is a lightweight trail shoe, according to some runners.
  • Many users find the Cascadia 14 to have good traction, especially on wet surfaces.
  • Some wearers praised the Brooks Cascadia 14’s fast-drying upper material.
  • One runner appreciated the gaiter trap feature of the shoe.
  • A few users agree that the Cascadia 14 does not require a break-in period.
  • A number of buyers are happy with the various width options available for the shoe.
  • The Cascadia 14 has a firm yet comfortable cushioning, said a reviewer.

3 reasons not to buy

  • Several wearers find that the Brooks Cascadia 14 has inaccurate sizing.
  • A number of runners commented that the shoe does not have a secure fit; some thought the toe box was too large, while others complained of too much room in the heel area.
  • The sewn-in tongue design of the Cascadia 14 was disliked by some buyers.

Bottom line

Many buyers of the Brooks Cascadia 14 expressed their satisfaction with the trail shoe by praising its performance and features. In particular, users were pleased with the Cascadia 14’s traction, cushioning, and convenience of use. Despite some issues with the shoe’s construction and fitting, the majority of its wearers consider the Brooks Cascadia 14 to be an average trail running shoe.


Terrain: Trail
Arch support: Neutral
Weight: Men: 10.7oz | Women: 9.5oz
Heel to toe drop: Men: 8mm | Women: 8mm
Fit: Medium forefoot, Medium heel, Medium toe box
Pronation: Neutral Pronation
Arch type: High arch
Use: All-day wear | Jogging
Material: Mesh upper, Rubber sole, Vegan
Features: Breathable | Orthotic friendly | Cushioned | Comfortable
Strike Pattern: Midfoot strike
Distance: Daily running | Long distance | Marathon
Technology: BioMoGo
Heel height: Men: 26mm | Women: 26mm
Forefoot height: Men: 18mm | Women: 18mm
Release date: Jun 2019
Brand: Brooks
Type: Heavy | Big guy | Low drop
Width: Men: Normal, Wide | Women: Normal
Price: $130
Colorways: Beige, Black, Blue, Grey, Red
Special editions: 1 special editions
Small True to size Large
Forefoot fit
Narrow Wide
Heel fit
Narrow Wide
Tight Roomy
Stiff Flexible
Warm Breathable
Firm Plush
Durability 7/10
Comfort 8/10
Traction 9/10
See 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 9 expert reviews

  • 95 / 100 | Avery Smith

    Brooks Cascadia 14: A great trail running shoe

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    The Brooks Cascadia 10 was my first ever trail running shoe, and boy was that sweet ride, albeit very slow and bulky.

    Now, through four iterations of improvements, the Cascadia has all of the same protection as earlier iterations, but it has cut away the bulk into a new, sleek design.



    Brooks describes the Cascadia as an SUV for your feet, which speaks to the comfort, protection and stability of the shoe, but this iteration has transformed the Cascadia into more of a Tesla SUV.



    The Cascadia is a comfortable shoe. The upper has plenty of cushion around the heel collar and tongue and feels soft against the foot all around.

    It consists of two layers: the soft inner layer and the rugged outer layer. This maximizes comfort and durability. It is also is made of a synthetic moisture-wicking material to keep the feet dry and happy on hotter runs.



    On the same note, the perforated material is very breathable to keep your feet cool, yet the perforations are small enough to keep debris out.

    I have loved my shoes to pieces, and now I have some slightly larger perforations, by which I mean the big holes. They really enhance breathability.


    The midsole is also a comforting compound. It is softer than previous generations so it provides additional cushioning, which I love.



    Over the course of my 600ish miles of testing, the midsole has progressively softened up further. I can run all day in the Cascadias and still be comfortable by the end.

    My longest effort in these shoes was around 16 hours, and bar a few inevitable blisters, my feet were in great shape.


    The Cascadia has a standard fit in all dimensions. I size down a half size from other Brooks shoes to ensure this, or else I don't have the secure fit I need for rougher trails.

    The toe box is a little bit narrow for my liking; I would rather have a little more room for toe splay, but the toe box is by no means cramped.



    The lacing is very adaptable, so the Cascadia is accommodating to those with both higher and lower volume midfoot areas. But, the upper material in the toe box is not stretchy or particularly adaptable, which is something to be aware of.


    Brooks uses as a layer of their BioMoGo DNA in the midsole and insole of the Cascadia. BioMoGo DNA is an adaptive cushioning system that adapts to your specific foot strike every time you land.



    DNA is made of a non-newtonian compound, which means that it changes its state of matter when different amounts of pressure applied to it. When you are running faster, you apply more pressure to the midsole.

    The extra pressure causes the shoe to become more firm and responsive. When you are lightly jogging, you apply less pressure to the midsole.

    This causes the midsole to be softer and less responsive. These adaptations happen every time your foot touches the ground.

    The BioMoGo DNA midsole is paired with a durable carbon rubber outsole for a stiffer, more responsive ride.

    Cascadia is a daily trail running shoe that certainly has the capability of pushing the pace. The adaptive ride accommodates jogging up mountains and flying down them alike.


    Protection is where the Cascadia shines. There are four main protective features in the Cascadia that protect your feet from the elements: the outsole, the rock shield, the toe bumper, and the reinforced upper.

    The Cascadia has excellent traction. The carbon rubber outsole with its aggressively lugged pattern holds onto wet rocks, mud and snow exceptionally well.

    Traction is one of the most important parts of a trail shoe because it keeps you from falling to your death.

    I was so happy with the traction of the Cascadia that I soloed an 1100 ft 5.8 rock climbing pitch with them, of course after a long-run approach. (Please be safe; good shoes won't always save you from falling to your death.)



    The toe bumper isn’t the most high profile toe bumper featured on the trail running market. But, it is all you need to protect your feet from kicking rocks on the trail. I have a nasty ingrown toenail and the toe bumper did wonders protecting this.

    I feel that the midsole and outsole are adequate protection from sharp rocks underfoot. Nevertheless, Brooks includes an additional reinforced plastic plate sandwiched in between these two components to further shield the feet from underfoot trail hazards.

    Finally, the reinforced upper will protect your feet from anything you happen to rub against. It will not prevent bruising when you bash your feet against rocks, but it does prevent grazes and cuts nicely.



    I run on very rocky terrain so the reinforced upper has served my feet very well.


    The Cascadia is a heavy-duty shoe. It is made of high-quality materials that are meant to last. I absolutely abused my shoes by hiking and running on class 3 and 4 terrain, yet they have lasted 600 miles and are still going.

    My uppers have started to tear because of my abuse, but if you are less extreme with your pair, they should last up to 1000 miles. Brooks guarantees 300-500 miles, and will replace them for free if they don’t last that long. But, I'm sure anyone can easily exceed that figure.


    The BioMoGo part of BioMoGo DNA means that in an anaerobic landfill, the midsole will decompose within 20 years, compared to the thousands of years that it takes other midsole materials to decompose.

    You don’t need to worry about the midsole breaking down prematurely because you don’t live in an anaerobic landfill (hopefully)!

    The BioMoGo technology is not patented because Brooks wants other companies to be more environmentally friendly.

    Best uses

    The Brooks Cascadia 14 will handle pretty much anything you throw at it. It will handle any kind of trail in any conditions at any speed. It excels at longer distances on rougher terrain.

    Although Brooks tells you that it will wear out the shoes faster, the Cascadia can double as a very comfortable hiking shoe.

    I caution you, the Cascadia is not the choice for someone who primarily road runs, since the ride is far harsher on the road. Heavier runners and lighter runners will enjoy the Cascadia alike.


    The Cascadia was another great update from Brooks. I suggest Brooks to continue to cut down on the weight of the Cascadia and to make the area for the big toe a little more spacious.

    But, overall, this is a great trail running shoe. So what are you waiting for? Go and try on a pair!

    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 | Believe in the Run | | Level 4 expert

    The Cascadia 14 is a fantastic update to Brooks’ trail workhorse. Lighter, more responsive, and pretty sweet-looking, too.

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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.


Jens Jakob Andersen

Jens Jakob is a fan of short distances with a 5K PR at 15:58 minutes. Based on 35 million race results, he's among the fastest 0.2% runners. Jens Jakob previously owned a running store, when he was also a competitive runner. His work is regularly featured in The New York Times, Washington Post, BBC and the likes as well as peer-reviewed journals. Finally, he has been a guest on +30 podcasts on running.