• 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
    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: 8.4oz
    Women: 7.5oz
  • Heel to toe drop
    Heel to toe drop
    Men: 3mm
    Women: 3mm

    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
    Heel height
    Men: 22mm
    Women: 23mm
  • Forefoot height
    Forefoot height
    Men: 19mm
    Women: 20mm
  • Width
    Men: normal
    Women: normal
  • Release date
    Release date
Show more facts


We spent 8.6 hours reading reviews from experts and users. In summary, this is what runners think:

6 reasons to buy

  • Some runners mentioned that the shoe was comfortable enough for trail running.
  • A few number of runners mentioned that the Hoka One One Speed Instinct has a good traction even on technical terrain and wet conditions.
  • The firmer forefoot cushioning and softer cushioning in the heel area gained positive feedback from users since it promotes a more responsive ride.
  • Many testers mentioned that the shoe feels light and fast.
  • Available in different color options.
  • True to size.

3 reasons not to buy

  • Some runners note that the upper is not breathable especially when running on hot temperature.
  • Many runners noticed that the upper web material wore out quickly after several use.
  • According to some user reviews, the shoe too tight and narrow for their liking.

Bottom line

The Hoka One One Speed Instinct is a lightweight shoe designed for trail running. It provides runners a good combination of comfort, cushioning and traction. It is best for long and higher tempo runs.


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.

Are you an expert? Apply to contribute here.

86 / 100 based on 19 expert reviews

Show moreless reviews
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Updates to Hoka One One Speed Instinct

  • The Hoka One One Speed Instinct uses the new PRO2Lite +10 midsole technology that is designed to give a softer cushioning in the heel and firmer cushioning in the forefoot. This Pro2Lite +10 EVA cushioning is strategically created to deliver a more responsive ride.
  • The upper of the Speed Instinct comes with a seamless air mesh upper that has Zonal 3D print. It is designed to breathability and added support.
  • The outsole unit of the shoe is built with extreme durability and reliable grip through the high-abrasion rubber placed in the entire sole unit and the multidirectional lugs designed for technical terrains.

Hoka One One Speed Instinct size and fit

When it comes to sizing, the Speed Instinct has a standard size. It has an accommodating and snug fit that delivers comfort on both downhills and uphill runs. The toe box is roomy enough for toe splay. This shoe is best for runners with medium foot measurements. Sizes available are 5 to 11 for women and 7 to 14 for men.


The outsole of the Speed Instinct features the full length high abrasion rubber that is gives durability and reliable traction. This perfectly matched to the low profile multidirectional lugs that deliver enough traction on varied terrains. The low profile lugs work perfectly on smoother trail and even on the road.


The shoe uses the new Pro2Lite +10 EVA cushioning that is strategically placed to provide a responsive ride. The heel has a softer cushioning while the forefoot has a firmer cushioning. This technology in the midsole provides a great balance of protection and propusion. This works well with the Early-Stage Meta Rocker that is designed for a fast forefoot transition and smoother ride.


The upper of the Hoka One One Speed Instinct is seamless and lightweight. The air mesh upper is designed for breathability, added support and secure lockdown. It also comes with a thin toe bumper that is also flexible and the wide toe box creates a more comfortable ride.

The non-gusseted tongue and the heel collar are padded to give added comfort and support. The laces are a bit wider than the usual laces and these provide a snug and secure fit.