The Altra Experience Flow 3 is one of those shoes that makes daily running feel… simpler. Not “exciting” in the flashy sense. More like: you lace up half-asleep, shuffle out the door, and the whole run just works.
For me, this has quickly become a new favourite daily trainer because it’s so consistent. The ride is smooth, the landings feel stable, and the comfort holds up whether I’m doing an easy double, a relaxed long run, or just taking the dog out for miles that barely count as “training” (but totally do).
It still feels very much in the same family as the Altra Experience Flow 2 [LINK TO] in terms of personality, but with a couple of updates that genuinely matter, especially around heel comfort and upper feel.
Key specifications
- Price: $145 at Altra (I recommend buying here for the best price and colorway options)
- Weight: 8.4 oz / 238 g (US M9 — my pair)
- Drop (and stack height): 4 mm drop; 32 mm heel / 28 mm forefoot
- Upper: Engineered mesh
- Midsole: Altra EGO™ P35
- Outsole: Rubber
- Extra attributes: FootShape™ toe box (Standard), rocker shape geometry, rounded heel edges, articulated heel counter, neutral support
I recommend buying these at Altrarunning.com for competitive prices + often sales up to 50% off • Account benefits • Free shipping on all orders • Easy 30-day returns • New email sign-up: 10% off
Sizing and fit
The Flow 3 fits true to size for me with a medium width.
The midfoot feels snug and secure straight out the box with a proper lockdown without needing to crank the laces, and the toe box has that classic Altra feel: roomy enough for natural toe splay, without feeling sloppy.
The heel and collar are especially comfortable, with soft padding and a really secure heel lock.
Only small niggle is that the laces are going to be a touch too long for those with average to low volume feet.
Performance review
The “quietly gets it done” ride
This is my definition of a daily trainer that doesn’t demand attention.
It’s best at slow-to-steady paces where I want comfort, smooth transitions, and predictability rather than pop.
Recovery runs, easy doubles, relaxed long runs, dog walks… it just fits into all that stuff without me having to think about it; it feels so good, in a traditional way!
And that’s the highest compliment I can give a shoe in this category, because most weekly miles aren’t going heroic. They’re ordinary.
The Experience Flow 3 makes those miles feel easy to show up for, and it does it better than most right now.
Alastair Dixon
Why the midsole feels so sorted
The star of the shoe for me is still the pairing of Altra EGO™ P35 with the midsole geometry.
That combo is the reason the Flow 3 feels so smooth and consistent underfoot; it's what I loved so much about the Flow 2, also.
The cushioning feels balanced. It's soft and protective, but it doesn’t tip over into mushy or energy-sapping.
I don’t get that “sinking platform” sensation that can make some daily trainers feel dull after a few miles. Instead, it stays calm and easy to trust, in a way that puts a smile on your face and encourages you to just keep running.
It’s also not a bouncy “wow” ride, and honestly I see that as a strength here. The Flow 3 doesn’t try to turn every run into a performance.
It just keeps the effort feeling level and controlled, which is exactly what I want when the goal is simply stacking miles.
Transitions feel smooth without feeling forced
The rocker is subtle, but it does its job. It helps the shoe roll through each step smoothly without taking over my stride.
One detail I really notice is the rounded heel edges. They guide landings nicely and reduce any slappy feel, which matters more than people think on easy days when form can get a bit lazy.
It’s the kind of refinement that makes the shoe feel “sorted” rather than showy.
Stability when I land a bit off-centre
This is one of the big reasons I keep reaching for it, right now.
The Flow 3 feels stable and grounded, and I notice that most when I land slightly off-centre.
Real-world pavement isn’t perfect, corners happen, driveways tilt, and sometimes you’re dodging pedestrians or stepping around something without breaking stride.
In those moments, the shoe adds confidence without feeling like a stability shoe.
It’s a neutral trainer, but the platform and overall geometry give me that little extra reassurance when the landing isn’t standard.
Heel comfort that disappears on the run
The heel setup is a proper daily-trainer win.
The articulated heel counter gives structure for lockdown without putting pressure on my Achilles, and paired with that plush collar, the whole heel area basically disappears once I’m moving.
No rubbing, no “awareness” that something’s pressing back there, and no break-in period needed.
It also makes the shoe easy to slip on, which sounds like a tiny thing, but it’s genuinely underrated when you’re grabbing a shoe for frequent, low-friction miles.
Road traction that I trust, even when it’s wet
Grip has been solid for me on road surfaces, including wet conditions.
What I like most is that it holds through sharper turns, even if I clip the edges first. So it’s not just “fine in a straight line”, it feels dependable when you’re changing direction or moving a bit more dynamically.
For a road daily trainer, that’s pretty much what I’m after.
Breathability and the couple of small annoyances
My honest take on breathability; it’s still not the most breathable shoe out there, but unless it’s crazy hot, it’s going to be absolutely fine for most. Comfort is the bigger win than ventilation here.
The other little nitpick is that the laces could be a little shorter to stop them flapping around as much, I guess I could double knot them, but it doesn't bother me enough.
My verdict
The Altra Experience Flow 3 has quickly become one of my favorite daily trainers for bagging easy mileage.
I love it because it makes everyday running feel easy and consistent: smooth transitions, stable landings, and a heel/collar setup that’s properly comfortable and Achilles-friendly.
It’s not trying to be a speed shoe, and it doesn’t need to be. It’s the shoe I trust for the bulk of training that actually builds fitness: the quiet, steady stuff.
Have you run in these, or the previous version, let me know what you thought! -Alastair
