Altra Experience Flow 3 Review | These Changes Fall Flat

The Altra Experience Flow has been a great option for runners who aren’t quite ready to go all in on zero drop shoes. Our team loved the Flow 2, so of course the big question if whether the Experience Flow 3 keeps that same magic. 

This shoe has been a fan favorite in my house. Both my husband (who is very picky about his running shoes) and I logged a lot of miles in the Flow 2, so I was really excited when the Experience Flow 3 showed up at my door.

Right out of the box, I noticed the updated design, which had me a little nervous. Sometimes a new look means a new feel, and I was really hoping that wasn’t the case here.

Walking around in them felt great, but as always, the real test was getting them out the door to see how they handled on the run.

This is a daily trainer for the runner who appreciates ground feel and wide toebox, but doesn’t want a zero drop running shoe.

Altra Experience Flow 3 Overview

The Altra Experience Flow 3 feels great right out of the box. There’s plenty of space in the toebox, a comfortable step-in feel, and just enough cushioning that you don’t feel like you’re sinking into the shoe.

You still get a bit of ground feel, which is something many runners like about this 4mm drop daily trainer.

Even though Altra didn’t change the foam, something felt different underfoot compared to the Flow 2. For me, it didn’t have that same smooth subtle rocker feel.Instead, the ride felt a little flat. On one run, I actually stopped to swap shoes with my husband because it just wasn’t giving me that same magical feeling I’d come to expect from the Flow 2.

Now, I will say this: if you’ve never run in the Experience Flow before and don’t have an older version to compare it to, there’s a good chance you’ll enjoy this one.

With a 4mm heel drop, it sits in that nice middle ground and can be a great option if you’re curious about easing toward a zero-drop shoe without jumping in all at once.

While it may not be my go-to for runs, it’s really comfortable and supportive for walking.

So no, it’s not getting banished to the “never wear again” closet. For me, it’ll stay in the rotation as a solid pick for daily walks, errands, or just being on my feet all day.

So if it’s still using the same Altra EGO™ P35 midsole foam, why did it feel so different on the run?

Once I put both models side by side, the difference in the feel underfoot was noticeable. The Flow 2 felt a bit firmer with more cushioning overall and had that smooth rocker feel that helps each step naturally roll forward.

The Flow 3, on the other hand, felt a little flatter and less lively during the run.

Looking at the specs; the biggest change comes down to the stack height.

The Flow 3 now sits at 32mm in the heel and 28mm in the forefoot, which means there’s less cushioning up front compared to the previous model.

That subtle shift changes how the shoe feels during toe off and likely explains why the ride doesn’t have quite the same rolling feeling as the Flow 2.

If you’re not used to the lower heel-drop design, make sure you gradually introduce the Experience Flow 3 into your training. Start with a few shorter 20-minute runs, then gradually work your way up to longer distances.

We’re so used to that max cushion and higher heel drop that this is going to be a pretty drastic change for your body. It’s easy to get excited about new shoes, but your ankles and Achilles will thank you for the slow break-in period.

Altra Flow 3 Fit

Most of the updates to the Experience Flow 3 focus on fit rather than performance. Personally, I didn’t think the fit needed much tweaking, but thankfully, the changes weren’t drastic.

I wore my usual women’s size 11 and still have plenty of space, especially in that signature Altra toe box. That said, the forefoot continues to feel a bit narrow compared to some of Altra’s other models, so it’s something to keep in mind if you’re used to their roomier fits.

The biggest update is the upper. Altra swapped out the older sandwiched mesh for a thinner engineered mesh with more ventilation holes. If you tend to run hot or sweat a lot, you’ll definitely appreciate the added breathability; it feels lighter and airier on foot, too. 

Altra also made a small tweak to the heel collar.

There’s a bit less padding now, and it sits slightly lower on your foot, which could cause some rubbing if you’re wearing low-rise socks. It’s not a deal-breaker, but something to note if you’re sensitive to blisters around the ankles.

The tongue is still a gusseted design (woohoo!), so it stays in place and helps keep debris out on the run. Altra also kept the extra eyelet and longer laces, giving you the option to adjust the lacing for a more locked-in fit if needed.

And for some reason, the laces still come untied if you don’t double-knot them, so make sure you do that as soon as you put them on, so you’re not stopping mid-run frequently.

You’ll also notice the heel counter has changed. It’s now more flexible, a bit shorter, and has a straighter design. Altra moved away from the flared heel counter here, which is something I personally really liked in the previous model.

And as always, Altra kept its signature FootShape™ toe box. There’s still plenty of room for your toes to spread naturally, which is always a nice break from the narrower fits we see in many other running shoes today.

Why Would You Want a Foot Shaped Toebox?

All Altra running shoes feature a toe box shaped to match the natural form of the foot.

It may sound a little odd when you first hear that they make a foot-shaped shoe, but once you see it, things begin to click.

The most significant advantage of a foot-shaped toe box is that it allows your toes to splay, or spread out, while running.

This natural toe splay helps runners gain more stability, build stronger foot muscles, and maintain a straight great toe, which increases the power produced with each stride.

This design allows your toes to spread out, which provides you with the ability to get more power from each stride.

There you have it, our review of the Altra Experience Flow 3. If you give this low-drop daily trainer a try, let us know what you think!

What to read next?

• Best Low Stack Running Shoes For More Ground Feel
• Altra Experience Wild 2 Review | Altra Curious Welcome Here
• 10 Best Low Drop Running Shoes (Helping to Resolve IT Band and Other Issues)