I Wore This No-Frills Trainer and Ran My Fastest 5K Ever

I’ve spent enough time around runners to know that shoe choice can feel oddly high-stakes. Racing in anything less than a supershoe—one with a carbon plate and energetic foam—is practically sacrilege in some corners of running culture. Even though I’ve done enough research to know not everyone benefits equally from this type of shoe, I still get a bit of FOMO when I’m not wearing the latest and greatest in running shoe tech. So I didn’t have high expectations when I laced up the Altra Experience Flow 2, a relatively basic neutral trainer, for a 5K with Diplo’s Run Club at Flushing Meadows in Queens.

And yet, to my disbelief (and despite the fact that I wasn’t really trying), I PRed. So did my sister, who was also wearing the Experience Flow. Sure, some of that could be chalked up to the course, the contagious group energy, or the crisp fall temps after a muggy NYC summer. But it was a relief to be reminded that you don’t need carbon fiber and a $250 price tag to have a good race day. Since then, I’ve kept these Altra trainers in my rotation for easy runs and strength sessions that include some treadmill time because they’re so comfortable and stable. Here’s how they stack up.

Traditional drop with a smooth ride

If you know Altra, you probably associate the brand with its zero-drop platform and wide toe box—a combo designed to mimic a barefoot-style foot position. Zero-drop means that the heel and toe are on the same level (most shoes raise the heel slightly) and a wide toe box prevents your toes from cramming together. When I lived in Salt Lake City, I saw Altras everywhere on trail runners because the brand was founded nearby. The original models were all named after local peaks, and they attracted a loyal crowd of natural running enthusiasts. But the reality is that zero-drop shoes require more ankle mobility and calf flexibility than most runners (myself included) have. Most of us are accustomed to modern trainers, which have a whole lot more cushioning and a pretty high heel drop. That’s why the Experience Flow 2 stands out among the brand’s lineup: It’s one of Altra’s first shoes to incorporate a traditional drop. At 4 millimeters, it’s still lower than most mainstream running shoes, but it feels more approachable.

The cushioning is also moderate, with a 32 mm heel and 28 mm forefoot—comparable to something like the Nike Pegasus. The ride is smooth but not overly bouncy. Altra says there’s a rocker design, but it’s subtle. You won’t feel aggressively pushed forward like in plated racers or max-cushion daily trainers, like the Asics Megablast or Brooks Hyperion Max 3. It’s more of a steady roll than a springboard effect.

Photo: Hannah Singleton

Video: Hannah Singleton

So comfortable, you’ll forget you’re wearing them

I wore the Experience Flow 2 for over three months through a mix of easy runs and hybrid gym sessions. It’s become one of my go-to shoes for my combo days, when I’m bouncing between strength work and treadmill intervals or incline walking. For these sessions, I don’t like to bring two pairs of shoes, and most running shoes feel too soft or too unstable, but these can do both alright enough. Because of the lower heel-to-toe drop (4mm), they feel noticeably more stable than some of the max-cushion trainers I’ve tested recently. I’m not sliding around during lateral movements or feeling like I’m losing my balance during single-leg work.

On a run, they’re unremarkable in a good way; so comfortable that you forget you’re wearing them. The ride is smooth and predictable. One of my favorite features is the cushioning: The foam that Altra uses is unique to the brand (Altra EGO P35) and it strikes a really nice balance of both soft and responsive. You won’t feel like you’re sinking in too much with each step, but you won’t feel propelled forward, either. During my 5K—despite the fact that I was breaking them in—the shoe seemed to disappear on my foot and provide enough pep that running felt fun. They do run a bit small; I sized up half a size and was glad I did. Once you get the right size, the wide toe box is noticeably more accommodating than a standard Nike or Adidas fit. At first it might feel a bit “sloppy” (for lack of a better word—you’ll feel like your foot is shifting around too much inside of it), but you may end up feeling refreshed after a few runs because your toes can breathe.