Hoka Kawana Review: A New, Modestly Stacked "Crossover" from Hoka for 2022
By Chief Editor Matt Klein, Senior Contributor David Salas and Contributor Ryan Flugaur
Hoka is traditionally known for maximal stack height shoes. A few exceptions exist, mostly among lighter and faster shoes like the Rincon 3 (REVIEW). The Hoka Kawana arrives as a more moderate stack height training shoe. With a more traditional level of stack height combined with Hoka geometry and a unique take on their SwallowTail design, the Kawana is a firmer and slightly versatile option for those wanting a Hoka shoe that isn't as high off the ground.
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| The Hoka Kawana in hand. A white upper with a yellow CMEVA midsole new to Hoka.. |
Hoka Kawana
Price: $140 at Running Warehouse
Weight: 10.0 oz / 283 g (men's size 9) 8.4 oz / 237 g (women's size 8)
Stack Height: (M) 30 mm / 25 mm, (W) 27 mm / 22 mm
Drop: 5 mm
Classification: Daily Training Shoe
HOKA KAWANA SUMMARY
Matt: The Hoka Kawana is a moderate stack height Hoka with a firmer ride and a unique unilateral SwallowTail design. Hoka finally gets their rearfoot geometry correct, making for an excellent heel transition. A firmer and stiffer midfoot and forefoot make the Kawana better for slight uptempo work or those who like that in a training shoe. The upper is higher volume than many other Hoka shoes, providing more room but a solid lockdown thanks to a good lacing system. For those looking for a slightly different Hoka with the same rocker features, but more room, a firmer ride, and solid heel transition, the Kawana may be worth checking out.
Ryan: The Hoka Kawana is the first model of its kind by Hoka as this shoe attempts to blend the worlds of road running shoes with functional fitness sneakers. In order to accomplish this task, the midsole is constructed using a new CMEVA foam making it more firm while running but with improved stability for gym activities. The ability of a shoe to perform well during both of these activities is challenging as they require very different characteristics from the shoe.
For being a neural shoe, the Kawana provides a fairly stable platform while running and improves its ability to be used for gym activities. The ride while running is quite firm but the rocker is done extremely well and helps to smoothen out the transitions. Despite the 30 mm stack height, the new foam does little to help cushion the impact and performs a little flatter than I would have expected. Its use in gym activities is also limited as it lacks features typically found in functional fitness gym shoes such as the Reebok Nano.
David: The HOKA Kawana is a moderate stack height daily trainer with some cross over aspects present. The compress molded EVA midsole does lean on the firmer end but still provides plenty of protection for daily mileage and long runs. The shoe runs a little wider than other HOKA models especially through the midfoot and may be a model that some can lean on for multi-use outside of just running. The Kawana is an interesting addition to the lineup of HOKA trainers but still finds its own place within it.
FIT
Matt: The Hoka Kawana fits me true to size length-wise in my US men's size 10. The fit is different for a Hoka as it fits slightly wider with more volume. I really had to tighten the laces to get a secure fit through the midfoot. The upper at the toebox tapers and snug down, but I was surprised how much room there was in the midfoot. The heel fits fairly average in width and features an anatomical Achilles construction. This provides a deeper groove in the heel collar for the Achilles tendon. This fits with a stiff and large heel counter that sits tall and stays all around both sides of the heel. This added extra pressure onto my sensitive Achilles insertion / Haglund Deformity, so those with sensitive heels should be cautious of this shoe. The trade off for this is that the upper was quite secure when I locked down the laces, so I did not have to lace lock the shoe. The mesh upper is thinner and breathable through the midfoot and forefoot. The tongue is very thick and is secured well by partial gussetting. The internal mesh from the midfoot forward is comfortable enough to be worn sockless, but there is some sticking at the upper between the heel and midfoot. I had some chaffing there when running without socks, so would advise most to consider socks with this shoe. Overall the Hoka Kawana has a thinner upper with a stiff but anatomic counter/heel, a higher volume and wider fit in the midfoot, but the ability to lace things down well.
Ryan: The Kawana fits me true to size in my mens size 9. The mid foot is slightly wider compared to other Hoka shoes and provides a secure fit. The upper is comfortable and well ventilated allowing the feet to breathe in the gym or during workouts in warmer weather. I personally found the upper secure and pleasant and was able to wear the shoe for a 9 hour workday without my toes feeling restricted. The tongue is gusseted, lightly padded and stays in place well during runs as well as when performing cutting and jumping activities in the gym. The heel counter is fairly flexible and provides security to the foot as well as adds stability to the shoe. I found the fit to be fairly comfortable with my only concern coming from the sidewall pressure that I could feel on the medial side of my foot.
David: The HOKA Kawana is true to size in my normal Men's 9.5. The shoe does seem to run a little long in length, but not enough to provide any problems or noticeable instability. The shoe is normal width through the heel and normal to slightly wide width through the midfoot and forefoot. There are some sidewalls present throughout the shoe as well that make the foot feel like it placed really well on the platform. The material is a comfortably done engineered mesh with a relatively thick tongue over the dorsal aspect of the foot. The lockdown throughout is pretty good and the foot is secure in all directions. The heel collar is semi rigid and does ride a little taller posteriorly. Matt noted this but it does put a little more pressure on the achilles tendons which I noticed as well. I didn't have pain per se, but certainly a little more of a "sensation" than I normally do in the region. Despite the length and the high heel collar the shoe is done quite well and is comfortable and secure.
PERFORMANCE
Matt: The ride of the Hoka Kawana is rockered and on the firmer end. The new midsole material is consistently firmer, although has enough height to provide solid protection. Despite the many deep grooves in the outsole, the ride is fairly stiff. This is offset in the heel by a SwallowTail design that finally gets things right. An asymmetrical swallowtail with a laterally based bevel provides a wide and stable place to land if you are a heel striker and transitions you to the midfoot nicely. The forefoot has some toe spring, but the stiffer midsole makes transitions off the front a little stiff. This smooths out at normal to uptempo paces as you transition faster, making these paces better in the Kawana. There is a 5mm drop and this is a bit more noticeable due to the stiffer forefoot. As a rockered shoe and with the greater heel transition, it did feel super low drop but is noticeable being lower. I generally do not have great luck with outsole durability on Hokas, but the reinforced rubber on the Kawana has handled my pounding well with little wear after over 50 miles. Based on the resiliency/firmness of the sole and the outsole durability, I expect a high number of miles out of the Kawana. Use-wise, this shoe is best for those who want a daily training shoe that can handle uptempo work/workouts. The firmer ride and stiffer forefoot works best at normal and faster speeds. I have used this shoe for several workouts and it does better when the pace picks up. At 10 ounces it is not a racing shoe but may work as a shoe for days when you aren't sure if you are going to do an easy run or pick the pace up. This shoe does not work well for recovery runs due to the firmer ride and stiffer forefoot. So unless you like that, the Hoka Kawana will perform as a daily training shoe with performance tendencies.
Ryan: The Kawana is equipped with a new CMEVA midsole foam which Hoka states is soft and comfortable, however, I found it to be quite the opposite. The Kawana rides very firm without the pop I was expecting. I really enjoy the Profly foam used in the Mach 4 but this new foam is very different. My first few runs were completed on a treadmill and the shock attenuation of the treadmill combined with the warmer environment helped the shoe feel more soft. This experience changed dramatically while running outside on pavement, especially in colder temperatures below 25℉. Outside the foam felt much more firm with very little response. It lacked the fun bouncy ride that I typically find in other Hoka shoes.
The swallowtail heel is incorporated nicely and helps to create a smooth transition from initial contact to midstance. The early stage meta rocker also makes for an enjoyable toe off and again adds to a smooth transition. The heel-toe drop is 5 mm but feels much more than that thanks to the rocker sole. Individuals that prefer a higher drop shoe should not notice the lower drop of the Kawana. This is a shoe that can be used for slower recovery days but also has the potential to be used for most daily mileage. The EVA sole performs best on surfaces without any snow or ice as the outsole lacks deep grooves to help grip the ground. The shoe is usable in these conditions but there are better options out there that provide better traction. There are some rubber patches built over the EVA to assist with traction on wet or slippery surfaces.
David: The HOKA Kawana is a daily training shoe that has some crossover both into training and walking. The CMEVA midsole is certainly a little bit more firm than some of the other offerings from HOKA, but still provides plenty of protection for longer miles. The base of the shoe is very wide and the sidewalls of the shoe are done well. This creates a nice stable foundation that helps keep motion linear. The platform itself is pretty rigid throughout, but there are some deep flex grooves throughout the forefoot that provide some flexibility to the forefoot when loaded. I wouldn't say it is a flexible forefoot, rather it has a nice little give to it when pushing off of the region. Because of the some of the rigidity and bounce of the midsole the shoe was surprisingly responsive when pushed. I was able to do some uptempo work in this shoe and it blew my mind a little bit. It was a nice for shoe for daily mileage as well incorporating some strides. I'm not sure I'd go as far as doing running workouts with it, but that's not the intended purpose. I think the posterior lateral bevel is done pretty well, and although I'm not sure the extended heel flare on the lateral aspect does much, the bevel itself is done pretty well on both the medial and lateral aspect of the shoe. The transitions throughout the shoe are smooth and motion does feel like it is moving linear.
STABILITY
Matt: The Hoka Kawana is a neutral shoe with no traditional methods of stability. There are a few methods that provide some natural stability, most of which are fairly traditional to Hoka. The platform/last is fairly wide with a significant amount of toe spring and heel bevel. Unlike many attempts in the past, the SwallowTail design has a lateral heel bevel bias and extends in a way that provides a solid place land for heel strikers. I have complained about this in the past as previous designs caused an early initial contact, but this seems to smooth out heel strikers by easing the foot in. This provides guided landings for those who land farther back. This transitions into a midfoot with gentle sidewalls on both sides of the foot that guide the foot forward. The forefoot last is fairly broad and combined with the stiffer ride/foam, this is an inherently more stable shoe. These methods are subtle but come together to almost provide a mild level of stability.
Ryan: The Hoka Kawana is classified as a neutral trainer but feels more stable on foot. The sidewalls extend over the sides of the footbed and help to guide the foot forward. When first putting on the shoe, I was able to feel the sidewalls as my foot extends slightly over the insole. Out on runs, this feeling disappeared slightly but I was always partially aware of the increased pressure on the medial side of my foot. The forefoot is fairly firm which assists keeping the foot pointed forward and adding to the stability of the shoe. The swallowtail heel is extended more over the lateral side than medial and also improves the stability for those runners that land using a heel strike pattern.
The Kawana also features a wider platform, especially at the heel and mid foot, which provides a large landing surface. The Kawana is also designed for functional fitness and therefore must also provide stability for activities other than just running. Shoes designed for gym activities typically have a flatter sole for jumping and landing as well as added protection on both the sides of the shoe to help with lateral motion such as side steps and cutting. This can be accomplished using an extended heel collar or stitching to the sides of the shoe. The Kawana lacks many of these features typically seen in other functional fitness shoes. It does have a firm midsole which makes it easier to push into the floor for movement specific skills.
David: For being a neutral daily trainer the Kawana provides a good amount of stability elements. First the upper locks down to the platform really well and the sidewalls are integrated very well. That provides a nice bucket like sensation that helps guide you forward. The outsole provides decent traction and ground feel to an already releatively firm platform. The platform itself is also very wide throughout and provides plenty of cross sectional area to stand or run on. The posterior lateral bevel in the heel is done well and does seem to facilitate forward motion efficiently. For running, the transitions seemed pretty smooth throughout, but I started thinking about a lot of my patients who have a hard time with high stack stability because of softness of the foam and thought of the Kawana as a potential option. As a walking shoe this shoe does seem to perform well and provide a stable but protective platform underneath as well. If this shoe is used for lifting or training I get a little hesitant just because of that prominent posterior lateral heel rocker. It is nice to facilitate motion, but during a fixed lift where you transfer your weight posteriorly it does make you rock a little bit and might give you a hard time. That aside for other used the stability in the Kawana is done really well.
THOUGHTS AS A DPT / FOOTWEAR SCIENCE
Hoka's Unique Posterior Flare, Chief Editor Matt Klein
Hoka has been experimenting with posterior heel flares for some time. The Ten Nine and Clifton Edge were clear examples of overdoing things and they have toned this down with Swallow Tail designs, which are split and beveled flares. The Hoka Kawana is the first time I have seen this done well where it actually eases the foot in on heel strike, rather than causing an unpleasant initial contact. The bevel, posterior flare, and posterior-lateral flare are positioned in a great place to create a smooth transition. This may sound odd to hear me not complaining about posterior flare, but there is a purpose for some people.
Posterior flare refers to the posterior protrusion of the heel aspect of the shoe beyond where the heel/calcaneus bone sits. Evidence suggests that this may influence biomechanics of the lower extremity of certain individuals. Evidence has seen increases in muscle activation of the tibialis anterior (muscle on the front of the shin), an increase in dorsiflexion angle at heel strike (a more prominent heel strike), a decrease in the impact peak during initial contact and a more flexed knee in some individuals (Queen, 2004). This means that there may be more work by the anterior tibialis to control eccentric dorsiflexion at contact, a more significant heel strike may occur, there is longer ground contact time during stance and it may facilitate more of a knee strategy for shock absorption. Some of this has already been shown in other literature, as many of these shoes with posterior flares also are rockered, which will facilitate more work down by the knee as opposed to the ankle (Sobhani et al., 2017). This is further evident by the increased heel strike and the more flexed knee. An increase joint motion usually means the body is using that joint more for shock absorption. The decrease in impact peak during loading may occur due to the fact that the foot spends more time on the ground. This distributes impact forces more evenly. However, this does not mean a decrease in overall impact, instead, the highest level is brought down.
This all occurs simply because a posterior flare may cause the body to hit the ground before it is ready. We have discussed previously that before impact, muscles begin to activate in preparation to provide shock absorption. An early initial contact means that the subject hits the ground before their muscles are ready, which may mean more passive shock absorption from structures like joints and ligaments. This may explain the increased joint angles in previous research. This is not to say posterior flare is bad for everyone, but it certainly can change mechanics and can load structures like the knee and shin more compared to more traditional designs.
The Kawana does things differently. Instead of a full posterior flare, it is only flared on the lateral side and combined with a significant heel bevel. Heel bevels are known to reduce peak vertical forces and loading rates during heel strike (Daryabor et al., 2016). The Kawana combines the positives of a posterior flare with the positives of a heel bevel. It is angled to guide the foot in, rather than causing an early initial contact. So both impact peaks and loading rates are decreased, while providing more stance time which inherently increases stability. While this will not increase speed (which usually sees decreased stance times), the increase in stance time is something that can improve balance for those with balance impairments, as this is a common strategy used by older individuals to compensate for poor lower extremity stability (Menant et al., 2008). So while the midfoot and forefoot are a little stiff, the Hoka Kawana may be an excellent choice for those looking for a smooth heel transition that may reduce impact forces or those with balance deficits.
References
Daryabor, A., Saeedi, H., Ghasemi, M. S., Yazdani, M., Kamali, M., Nabavi, H., ... & Amini, N. (2016). Influence of heel design in an orthopedic shoe on ground reaction forces during walking. Prosthetics and orthotics international, 40(5), 598-605.
Menant, J. C., Steele, J. R., Menz, H. B., Munro, B. J., & Lord, S. R. (2008). Optimizing footwear for older people at risk of falls.
Queen, R. M. (2004). The effect of positive posterior heel flare on muscle activation, kinetics, and kinematics during running gait. The University of North Carolina at Chapel Hill.
Sobhani, S., van den Heuvel, E. R., Dekker, R., Postema, K., Kluitenberg, B., Bredeweg, S. W., & Hijmans, J. M. (2017). Biomechanics of running with rocker shoes. Journal of science and medicine in sport, 20(1), 38-44.
Cold Weather and EVA, by Contributor Ryan Fluguar
Running in the Kawana opened my eyes to how cold weather affects the properties of EVA foams. Many EVA foams are highly temperature dependent being that the lower the temperature the less elastic the material. This can have an effect on the cushioning properties of running shoes as well as how the foam responds to impact. Performing a small experiment, I placed one of my Kawana shoes in the garage, where the temperature was 15 ℉, and left the other in the house. After several hours I laced the shoes up and took them for a run. The shoes felt completely different. The cold shoe felt flat and firm while the warm shoe felt softer with a much smoother transition from heel strike to midstance. A study performed by Shariatmadari et al., found three main factors that affect footwear temperature. These being: foot temperature, friction and compression between foot and footbed, and environmental temperature. Dib et al. also found that cold ambient temperatures significantly reduce the shock attenuation of commonly used running shoes.
So the question becomes, does the midsole's firmer foam due to temperature lead to increased injury risk or does it just change the perceived ride of the shoe? Well, we really don't know. What we do know is that a shoe itself is rarely the sole cause of injury as there are many factors that play into a runner's risk assessment. I think that when temperature changes the properties of EVA foam we are mainly experiencing changes to how a shoe feels and less on injury risk. For me, running with the Kawana in colder temperatures dramatically altered the shoe and made the ride much less enjoyable, however this may soon change as midsole foams advance. Newer materials are being developed that limit the effects temperature plays on the sensitivity of these foams. For example, Adidas claims that their Boost foam is designed to withstand a wide range of temperatures making that type of foam better for changing weather conditions. This would greatly benefit a large population of runners that spend a lot of time exercising in colder environments.
References:
Dib MY, Smith J, Bernhardt KA, Kaufman KR, Miles KA. Effect of environmental temperature on shock absorption properties of running shoes. Clin J Sport Med. 2005 May;15(3):172-6. doi: 10.1097/01.jsm.0000165348.32767.32. PMID: 15867561.
Shariatmadari, Mohammad Reza, Russell English, and Glynn Rothwell. "Effects of temperature on the material characteristics of midsole and insole footwear foams subject to quasi-static compressive and shear force loading." Materials & Design 37 (2012): 543-559.
RECOMMENDATIONS
Matt: While I like firmer rides, the weight of the Kawana puts it in more of the trainer realm. For that reason, I would recommend softening the midsole. The foam is quite hard and rigid, which is not something I would expect for a 30mm / 25 mm stack height shoe. I have heard some discussion that this is supposed to be a lighter Bondi. If that is the case, then the majority of the population that this shoe is catering to will probably want a softer ride. I also did not expect the ride to be so stiff, so would also suggest either increasing the length of the toespring or creating deeper flex grooves in the forefoot.
Ryan: My main recommendation would be to soften the midsole slightly. To me, the foam just felt much too firm. I really enjoyed many other aspects of the shoel but the foam just felt much too flat. Also, as the Kawana is being marketed as a fitness shoe, I feel it could benefit from some improved stability on both the medial and lateral sides for more dynamic tasks such as cutting and jumping.
David: I think the shoe does run a tad long and would like to see that dialed in a little better. It didn't provide any problems for me per se but just some refinement on an already good fit. I would also like to see the heel counter potentially padded just a tad to help prevent excessive pressure on the achilles tendon. Otherwise I am pretty happy with the model and it was a pleasant surprise for me. If they truly want this to double as a gym shoe I would potentially look into a smaller bevel and use a different offset to create the same transitions without as much rounding, but as a running shoe I am pretty happy with the design itself.
WHO THE HOKA KAWANA IS FOR
Matt: The Hoka Kawana is a firmer, stiffer, and lower Hoka for those who want an excellent heel transition. The upper features more volume through the midfoot and heel, which is a rare feature for Hoka, yet still can be secured well. The outsole is durable enough to handle high mileage and the sole will be best for those who want a firmer ride. The Swallow Tail design is finally dialed in for a great heel transition, so do not be concerned about the posterior flare. The lower stack height is unique for a maximal shoe company creating a training shoe, so for those who want something different, the Hoka Kawana may be worth checking out.
Ryan: The Hoka Kawana is best suited for those individuals that prefer a firmer midsole paired with a rockered sole. It performs best for gym goers looking for a shoe to be used for running a few miles and then transitioning to their fitness class. The firmer foam, wider base, and rockered sole add to the stability of the shoe making it a good shoe for those individuals that need a little more guidance but may be bothered by things such as a more aggressive post. For those runners that will be running in colder climates, just know that the ride will be significantly altered as the temperature decreases.
David: The HOKA Kawana is a neutral daily trainer for those that like a relatively wide and stable platform underneath them and don't mind the ride to be slightly firm. The shoe runs best at daily paces and slightly uptempo paces and can also double as a nice walking shoe for some. The the shoe provides plenty of stability with good upper lockdown, sole flaring, sidewall integration, and traction. This is a firm riding neutral trainer that should work quite well for you if you require light stability requirements.
GRADING
Matt
Fit: B (Higher volume fit although can be secured easily.. Toe box tapers )
Performance: B- (Great heel transition, but stiff and slightly clunky ride from midfoot to forefoot)
Stability: B+ (Good natural stability, particularly at heel. Shoe a little too stiff at midfoot/forefoot which may cause compensatory motion)
DPT/Footwear Science: A- (Excellent heel design and finally gets Swallow Tail design correct. )
Personal: B- (I really like the rearfoot, but the midfoot and forefoot are too stiff for a training shoe. Feels better at faster paces, but the shoe is on the heavier side for faster work. )
Overall: B (A solid heel transition with higher volume upper for those who want a moderate stack height, firmer Hoka)
Ryan
Fit: B (Comfortable upper with a slightly wider midfoot. Heel feels
secure without slippage. I was able to feel the outer edges of the
sidewalls which added to some discomfort over the plantar surface of my
foot )
Performance: B- (Firmer ride with a nicely
incorporated rocker making for smooth transitions. The midsole foam
lacks pop and feels more flat during recovery and tempo runs. Poor
outsole traction over wet and snowy surfaces)
Stability: B+ (Stable neutral trainer thanks to the sidewalls, wider midfoot, and rocker sole.)
DPT/Footwear Science: B (Foam greatly affected by colder temperatures. Well done rocker and geometry making for a stable ride)
Personal:
C+ (For me, the Kawana was much too firm and the sidewall pressure on
my foot became uncomfortable during longer runs.)
Overall: B
(The Kawana comes with a nice upper, well done rocker, and secure fit.
The foam is quite firm and lacks the pop and response you expect from
Hoka.)
David
Fit: B (The mesh upper is quite comfortable and locks down to the platform well. It does run a tad long though and the achilles section with the heel counter and collar could be modified for less pressure.)
Performance: B+ (Relatively smooth transitions with a firm yet protective ride. More responsiveness than I was expecting. The shoe does still carry some weight however.)
Stability: A (Geometry and transitions are done well, wide platform, good sole flaring, firmer platform, outsole traction good.)
DPT/Footwear Science: A- (I like what they did with the geometry and sole shaping of this shoe. The rearfoot mechanics are done well and I am a fan of the sidewall integration. The sole flaring through the forefoot also creates a stable ride throughout.)
Personal: B (The shoe does still carry some weight and I tend to like lighter trainers like the Clifton or Mach, but a good consistent riding daily training shoe.)
Overall: B+ (A unique offering from HOKA. A good daily training option for those that like light stability elements and a firmer but still protective ride.)
VIDEO REVIEW
Our team discusses the Mach Supersonic and Kawana in further detail!
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Doctor of Physical Therapy
Dr. David Salas is a 135 lb male with notable PRs ranging from 3:54 in the 1500m to 1:08:36 for half marathon. He typically runs 60 to 70 miles per week and trains from about 7:30 recovery runs to fast shorter efforts at 4:30 pace. He normally prefers neutral shoes with a firmer ride, but is completely open to other types of shoes. He is a footwear enthusiast at heart and will always appreciate a high quality shoe when it comes around. For updates on training or testing,
Ryan Flugaur, PT, DPT, TPI
Certified Doctor of Physical Therapy
Dr. Flugaur began running four years ago when he was looking for a change to his current exercise program of body building. He continues to do some light strength training but running has become his true form of exercise to stay healthy. He has met some great friends through running and loves the camaraderie that the running community brings. He typically runs 20-40 miles a week depending on his training schedule. Dr. Flugaur lives in Wisconsin with his wife Olivia and 2 kids, Lucy and Jack. When not running he enjoys mountain biking, fat biking in the snow, camping, and cheering on the badgers, brewers, and bucks. PRs Include: 5K:20:05 (2021), 10 K: 43:36 (2021), Half-Marathon 1:42:22 (2021)
Editor's Note: As always, the views presented on this website belong to myself or the selected few who contribute to these posts. This website should not and does not serve as a replacement for seeking medical care. If you are currently injured or concerned about an injury, please see your local running physical therapist. If you are in the Los Angeles area, I am currently taking clients for running evaluations.
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