Review: Hoka One One Speedgoat 3

Written by

Athena Farias

Exercise Physiologist, Strength and Conditioning Coach, and Run Coach.

This expert review is written by

Athena Farias

Exercise Physiologist, Strength and Conditioning Coach, and Run Coach.
Athena has been running for 31 years. She ran her first race, which was a marathon in 2002. She has run everything from a 5K to Ultras and 7 consecutive years of a 223 mile relay.

She is an Exercise Physiologist, Strength and Conditioning Coach, and Run Coach.

Running is her safe haven and it is also her passion, which she loves to share with her community.


We usually consider 10 ounces a "medium" weight for a running shoe: less than 10 and we are entering the lightweight category and above 10 the shoes start to be heavy.

Heel-to-toe drop

Heel drop is the measurement in mm of the difference between the height of the heel and the toe of the sole.

A lower drop (0mm - 5mm) promotes running on mid-foot and fore-foot, while higher drops (8mm - 12mm) are more traditional and meant to support a heel-striking gait.
Expert score

Expert Review: Hoka One One Speedgoat 3

Quick overview

Best for
Regular training, long, slow training runs, ultra distances, 50 miles and greater
Best for on dirt trails, through grassy sections or cross-country courses, over very rocky area, in muddy area, through creeks and streams, along highly technical trails
The Speedgoat 3 provides excellent grip and traction on all kind of terrains and surfaces
Lack Traction
Average Traction
Provide Traction
The Speedgoat 3 is maximally cushioned
Little cushioning
Medium cushioning
Highly cushioned


292 g
Heel to toe drop



Pros and cons according to our running expert

Pros and cons according to our running expert

  • Lightweight
  • Goes the distance
  • Legs and feet never felt trashed
  • Grip on concrete or asphalt makes it impossible to run on

Our verdict

The Hoka Hoka One Speedgoat 3 provided comfort, cushion, support, traction, durability and confidence on tacking a few of the trails that I normally do hit up due to past injuries.

Introduction Hoka One One Speedgoat 3

The Hoka Hoka One Speedgoat 3 is now my go to trail shoe with a price point of $140. It delivers on every aspect of being one of the fastest, toughest trail shoes out there.

The slight change in the toebox paired with what the Speedgoat 2 already offered makes this a perfect shoe right out of the box. You can’t go wrong with choosing this for your next trail run.

The Vibram Megagrip high-traction outsole with 5mm lugs definitely gives you a sense of control as you cruise over technical terrain.

Considering that this shoe do not have a rock plate, I wasn’t bothered by the rocks or roots under my feet. I never missed a stepped or misstepped.

Cushioning Type
The Speedgoat 3 is more responsive than... Read more plush: provides energy return and some shock
Cushioning Amount
The Speedgoat 3 is maximally cushioned
Little cushioning
Highly cushioned
The Speedgoat 3 has a good mix between... Read more flexibility and structure
The Speedgoat 3 offers great stability for... Read more runners who needs the most support for
Not particularly stable
Very stable

Impressions Hoka One One Speedgoat 3

I was a little hesitant on my first run with these shoes since I had the slight issue with the Speedgoat 2 of being too narrow causing some numbness.

I was in the midst of training for a race and I couldn’t afford any down time so I took precautions to have another pair near by to change out of if necessary.

To my surprise I didn’t have to interrupt my run, I was able to continue running and even extend my run a little further because of a calculation mishap.

I never felt that I needed more mileage in order to break them in, the support, cushion, and response were everything that I like in a long-distance trail shoe.

We have several trails that have varying terrain from steep ascents and descents, technical switch backs, and the weather didn’t disappoint in giving us some nice wet and muddy terrain to cross over.

With each footfall these shoes never wavered, I felt in control and stable throughout each run. One thing that is a minor nuisance is having to cross over road or asphalt in these shoes, it is very sticky.

You are literally peeling your feet up off the ground and if wet it is a little worse. Just stay on off-road trail and you are good to go.

Protection Hoka One One Speedgoat 3

The slightly wider toebox provided enough room for my feet to sit nicely and securely without having my toes being pushed up against the front of the shoe on descents.

The wide platform and reinforced TPU midfoot overlays definitely gives you a sense of confidence as you move over and through the trails.

The Speedgoat 3 does not have a rock plate.
Not present
Solid protection
The Speedgoat 3 provides excellent grip and... Read more traction on all kind of terrains and surfaces
Lack Traction
Provide Traction
Water resistance
The Speedgoat 3 is made of a water-proof... Read more material, ideal for extremely wet conditions
Water Resistant

Durability Hoka One One Speedgoat 3

I was able to get some decent mileage either in one long run or in multiple runs in a day and without fault these shoes performed and held up more than others that I have had on this particular training cycle.

The cushion provided by the oversized EVA midsole plus the CMEVA foam midsole allowed my feet and legs to feel fresh throughout those back to back runs.

I look forward to my next training cycle to get in more mileage and see how far I can take these trail shoes during one training cycle.

I have 2 different training shoes that I usually alternate between when in a training cycle, I truly feel that I will just need 1 or even a second pair of Speedgoat 3 to get me through training and racing.

Responsiveness & Speed Hoka One One Speedgoat 3

The shoes feel light, sitting at 9.1 oz with a 4mm heel to toe drop, you feel like you are being propelled forward with each step.

Climbing was not an issue, I felt like a rock hopper going up and over varying terrain and not feeling weighed down by a bulky trail shoe.

They can handle changing up speed during a training run or race without a hitch. Even if the trails were not dry, the shoes performed at the highest level I feel is possible for a trail shoe.

Running through wet rock, slick terrain and mud did not pose an issue for these shoes.

I usually become a skater/slider on that type of surface but the multi-directional lugs griped the surface enough for you to get through without disrupting your stride.

Comfort and Fit Hoka One One Speedgoat 3

These shoes feel lightweight, cushioned, and secure.

I have had many injuries in my hips, knees, and ankles and to go through a training season without injury pretty much sums up how I feel about these trail shoes.

Feeling confident as you tackle the trail back to back or for the long haul is a top priority for me when choosing a trail shoe.

I had been sticking to low profile shoes over the last few years and let’s just say I can’t sustain any more grade 3 sprains in my left ankle, so I had to say good-bye to those shoes.

I am glad that I had the opportunity to try out the Speedgoat 3.

The stability is just enough to allow your feet to have some mobility in the shoe itself so when you take them off you are not having to hobble around until your feet come back to life from being suffocated and immobilized.

The Speedgoat 3 has average sizing: buy the... Read more usual size
Buy size smaller
Buy size bigger

Conclusion Hoka One One Speedgoat 3

I would recommend the Speedgoat 3 to anyone that has experienced any lower body injuries or just prone to injuries during their training cycles.

The shoe cradles your feet, provides the right amount of cushion and stability to give your legs and feet a nice ride.

If you are a beginner to trail running and wanting to go the distance, I feel you won’t regret this purchase.

I like not being able to feel the terrain that I am running over such as rock, roots, and snakes (haha, just kidding).

The durability, traction, and wide platforms allows you to skim the surface so to speak and you don’t comprise your stride.

This page contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

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