Asics Gel Sonoma 7 Review (2024): Ideal to Start Trail Running?

Julien Guyod

Published on 08/24/2024

Updated on 12/16/2024

The Asics Gel Sonoma 7 is an entry-level trail running shoe that has improved over the years. This new model retains the main features of the collection, with the same Asics quality, even at this lower pricepoint.

How good is this new iteration? Is it a good pick for beginners, or should you invest in a more advanced shoe? I give you my verdict in this in-depth review following comprehensive field testing.

What You Need to Know

Grip

Visually, it’s hard to see any difference between the outsole of versions 6 and 7, apart from the shape of the lugs, which keep the same depth (3.5 mm). The rubber is unchanged and offers high resistance to abrasion.

The grip is quite similar and will enable you to tackle a wide variety of terrains. However, it’s slightly less effective on wet terrain.

On compact ground, the Asics Gel Sonoma 7 offers an efficient and safe rollout, so you don’t have to worry about embarking on trails. However, it becomes more complicated on muddy terrain. Mud doesn’t accumulate, but the lugs don’t grip well enough.

Similarly, more technical terrain will be trickier, with protection that may sometimes be insufficient.

Cushioning

The AMPLIFOAM foam consists of low-density EVA with good flexibility. There’s also a large GEL unit at the rear.

This combination of firmness and softness is ideal for beginners. Dimensions remain unchanged at 20 mm in the heel and 12 mm under the toes. Even though the insole is slightly bigger, the platform remains close to the ground.

This is actually an important point for a novice: besides good stability, such configuration will allow them to feel the ground better and find their marks as they level up. However, the downside is that the cushioning remains limited for long distances.

The 8 mm heel-to-toe drop is suitable for most runners, especially those who are just starting out.

Last but not least, note that this neutral trail shoe doesn’t come with a rock plate.

Energy return

Weighing in at 303 g/10.7 oz in EU size 42/US size 9, the Asics Gel-Sonoma 7s are not lightweight. A moderate rocker is helping to deliver smooth heel-to-toe transitions, but overall this is not a fast nor responsive shoe.

Energy return is limited, with a fairly “flat” feel upon ground impact.

In short, the shoe is not meant for performance running but will be sufficient for beginners or the rotation of experienced climbers looking for a sturdy, no-frills option.

Foot Lockdown

The engineered mesh upper features comfortable padding in all the right places, notably in the heel cup, stabilizing the back of the foot. The result is quite comfortable.

The upper is fairly classic, and the shoe fits true to size. I didn’t have any trouble with my wide foot, but some testers did find the fit narrow, so we recommend trying them in-store before buying.

In terms of protection, the material is fairly thick and will be suitable in cold weather. However, the downside is that the shoes could be more breathable.

The toe bumper and side overlays enhance the protection, but as mentioned, the shoe will be limited on technical terrain.

The rigid heel counter relieves pressure on the Achilles tendon. The tongue is equally comfortable.

Finally, the Ortholite insole enhances comfort and ensures good hygiene by controlling humidity. Note that a waterproof Gore-Tex option is available, but we haven’t tested it.

Use

There’s no surprise here: the Asics Gel-Sonoma 7 is primarily designed for daily training. The shoe offers good versatility, but its lack of responsiveness and heavier build may limit its use for performance-oriented runners.

Experienced runners looking for a budget pick might enjoy it for moderate pace sessions up to intermediate distances.

For new runners, it’s a safe bet with convincing characteristics that ensure a safe ride on a wide variety of terrains, with the exception of highly technical and wet surfaces.

Quality and durability

I found the durability of the Gel Sonoma 7 to be even better than on the previous version, thanks to its robust outsole and tough upper.

The rubber might be generic (and therefore, in theory, of lower quality than the brand’s premium technologies like ASICSGRIP on the Gel Trabuco 12), but it proves pretty sturdy. The other testers I consulted shared the same conclusion.

So, the value is quite good, especially if you can get a discount.

The shoe’s primary upper material uses 20% recycled materials to reduce waste and carbon emissions. Also, the insole is produced with a dyeing process that reduces water consumption by around 33% and carbon emissions by around 45%.

The Asics Gel Sonoma 7s are vegan.

Conclusion

Despite being an entry-level shoe, the Asics Gel Sonoma 7 proves sturdy and comfortable enough to start trail running in the best conditions, making it an ideal model for beginners.

For more experienced runners, this model might be less relevant due to the poor responsiveness and limited grip and protection on more challenging terrains, but it’s still a decent budget pick.

Facts

Technical Specs

Cushioning

Technologies

Use