Article by Renee Krusemark, John Tribbia and Sam Winebaum
VJ Shoes Flow ($160/€169,00)
Introduction
Renee:The Flow is much different than my other VJ shoes: the MAXx2, Lightspeed, and Spark. Geared toward a variety of terrain, the Flow is less niche than those shoes. Meant for “every surface,” the Flow lists trails, gravel, and road under its terrain usage and features VJ trademark Butyl rubber outsole and an eTPU supercritical foam midsole as found in last year’s very well received MAXx2 (RTR Review) .
One would think these hybrid-gravel shoes would be perfect for someone who runs mostly rural gravel roads, but this isn’t always the case. While I’m interested in the focus on “gravel” running shoes, I’m still hesitant to see their value as compared to road shoes. How does the Flow stack up?
Pros:
Light for stack height and outsole John/Sam
Versatile, shorter distance door to trail shoe John/SAm
Great option for sloppy conditions on non technical trails and roads where grip is essential: snow, grass, mud, gravel: Sam/Renee/John
Secure upper with wide toebox: Renee/John
Energetic and springy midsole: Sam
Cons:
Thinish 25m forefoot: Increasing the forefoot stack height could improve cushion and protection and stiffen platform somewhat to increase return while increasing road use range: Sam
Outsole design and lug design overwhelms the energetic midsole more than it could in pavement. Sam
Leans more casual than running: Renee
Not suited for "rugged trail" John
Most comparable shoes
Salomon Aero Glide GRVL (April 2025 release)
Merrell Antora 4
Topo Ultraventure 4
Hoka Challenger 7
Please find the testers full run bios at the end of the article after Comparisons.
Stats
Approx. Weight: men's 8.65 oz / 245g US9
Sample Weight: men’s 8.4 oz / 238g U.,5
Stack Height: men’s 35 mm heel / 25 mm forefoot
Platform Width:
77mm heel / 65mm midfoot /101mm forefoot US W8
80mm heel / 70mm forefoot / 110 mm forefoot US M8.5
Most comparable shoes
Salomon Aero Glide 3 GRVL (review upcoming)
Hoka Challenger
First Impressions, Fit and Upper
Renee: The upper is comfortable and relatively breathable. The heel and midfoot hold is secure, similar to other VJ shoes. Unlike VJ’s more performance-specific trail shoes, the upper is more accommodating and road-orientated. There are no overlays on either side, appropriate for the shoe’s more casual use.
The shoe’s toe box is wide, almost Topo-shaped. The toe bumper is mild, with minimal protection but appropriate for the shoe’s mellow purpose.
I suggest true-to-size. If between half sizes, I suggest the longer size. I found the sizing of the Flow to be more comparable to other brands than my other VJ shoes. I have the MAXx2 and Lightspeed in a women’s 8, and I think a 7.5 might work better. My women’s size 8 in the Flow works perfectly, mostly likely because of the toebox length and width.
John: My first impression of the VJ Flow was that it's a seriously comfortable shoe right out of the box and is something I immediately noticed. The spaciousness due to the foot-shaped last is a game-changer, especially for longer runs. My toes felt happy and free in the wider toe box. The one-piece upper feels durable and breathes well, and the soft heel is a nice touch that adapts to the shape of my foot without being overly constricting. No hotspots or rubbing whatsoever, which is always a good sign.
Sam: Spacious yet well held all over the Flow’s upper is far as I can be concerned without reproach as a light trail shoe upper.
The dense mesh is surprisingly pliable and soft and is not the stiffer debris mesh found on many current trail shoes yet is dense enough to keep grit out. Not visible from the outside there are even some ventilation slots at midfoot
The rounded shaping of the front of the toe box really allows my foot to splay yet stay in place to take advantage of the shoe’s flexibility while climbing.
The gusseted tongue is quite thick and dense allowing it to wrap the foot very well with plenty of lace bite protection if you have a lower volume foot and need to lace them tight as I do.
The substantial and rigid heel counter is well padded.
I am true to size without issue but they are bit short so echoing Renee if you are on the border of sizing up for length in most shoes size up a half size
Midsole & Platform
Renee: The shoe’s 35mm/25mm stack height provides ground feel. The midsole is a densely packed eTPU, which has a firm underfoot feel. The midsole is far less dynamic and responsive than the VJ’s MAXx2 and Lightspeed.
The less dynamic midsole is not necessarily a negative for a shoe with the purpose of more casual use on a variety of terrain. A 10mm trail shoe is not ideal for me, but on softer ground the shoe’s drop feels less because of the flexible forefoot and firm midsole.
While the midsole and ride are fine for soft ground, I did not have the comfort underfoot needed for long distances on smooth or harder surfaces.
John: The VJ Flow's midsole is where the magic happens. The Flow’s PerFOAMance (eTPU) midsole, or SuperFOAMance (eTPU) as VJ also calls it, is legit. It definitely offers more cushioning than your average EVA midsole. I’ve noticed good bounciness and responsiveness when I have been running at a tempo pace. The stack height is 35mm at the heel and 25mm at the forefoot, creating a 10 mm heel drop. The shoe still maintains a good level of ground feel and responsiveness.
Sam: The supercritical eTPU midsole foam is more energetic, lighter, and more cushioned mm for mm than traditional trail shoe EVA that is for sure. It is similar to Salomon’s new Energy Foam EVO (in the competing Aero Glide 3 GRVL) in feel, maybe a bit less springy and more bouncy.
The foam itself is on the soft side but overall, due to the firm outsole which also stabilizes, there is firm response in the mix as well, maybe as I say in Outsole a bit too much of a disconnect between midsole and outsole in terms of feel for the firmest of terrain.
The platform is a relatively narrow 80mm at the heel and 70mm at the forefoot which contributes to the Flow’s lightweight and agility. Upfront we are at a quite broad 110mm which works well with the outsole and broad upper on toe off, and especially so on climbs
Outsole
Renee: VJ lists the lug depth as 4.5mm and the “lugs in outsole” as 3mm. The total depth seems to include the lugs along with the rubber plate coverage. Measuring at their deepest, the lugs are 3.5mm. The lugs feel much closer to 3mm The chevron shaped lugs are patterned in rows rather than alternating, which favors gravel running or loose terrain rather than truly soft/muddy terrain. At their widest, the lugs are 17mm. Coupled with the firm outsole, the lug size flavors a surface with some give. The outsole has exposed midsole under the heel, although the midsole is so densely packed that I haven’t noticed any wear in this area. VJ knows outsoles, and the Flow, while different in purpose as compared to their other shoes, delivers quality.
John: The 100% Butyl-Rubber is grippy. The 3.5mm lugs are designed to handle any terrain, and I've found them to be pretty effective on everything from dry trails to wet pavement to snow and some mud. I love the fact that I can trust the outsole to get the job done. Now, I do agree that "rugged trail" might be a stretch. While the grip is good, I'd say the Flow is better suited for moderate or easy trails and gravel roads.
Sam: Echoing John, I found excellent grip on all kinds of snow this winter from firm almost icy, to hard groomed, to wet. I have no doubt the outsole will perform on wet rock as well where VJ outsoles shine.
The Flow is a very flexible shoe and this favors climbing where the grip was really noticed.
On pavement, the outsole is for sure noticed (audibly and in ground feel) given its firmness, thickness, coverage in chevrons rather than the usual bars in door to trail shoes and the relative softness of the midsole. I think it is clearly an outsole design focused on softer ground and wet rock grip.
I wish the outsole was more smooth terrain versatile, somewhat softer in feel or better isolated by more midsole foam which given the light weight of the shoe would not be a huge weight penalty.
Ride, Conclusions and Recommendations
Renee: The Flow has great qualities: grippy outsole, comfortable upper, and low weight. I’m just not sure where it fits into my running shoe rotation. I run mostly gravel roads, which aren’t always smooth, or trails. On single track, I’d need a lower drop shoe for drastic switchbacks, although the shoe is great for hiking thanks to the lugs/outsole and upper security. For gravel, the midsole is a bit too firm for long distances but works well for short or medium runs while working in strides. The shoe offers a good ground feel despite the high drop. The $160 price suggests a more performance-focused shoe than what the Flow offers. I never felt the performance aspect of the eTPU midsole, likely because the foam is very dense. Of course, this does enhance durability and it’s a reason the shoe will work for hiking. The Flow is advertised as a “casual everyday shoe,” and I think that description fits well. Overall, I’d recommend the Flow for those needing a high drop shoe for hiking and for shorter runs when ground feel/control is needed.
Renee’s Score: 8.9/10
Ride: 8/10
Fit: 9.5/10
Value: 8/10
Style: 9/10
Traction: 10/10
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John: The VJ Flow lives up to its billing as a versatile "everyday running shoe for all terrain". It's comfortable enough for daily wear, yet capable enough for runs on trails, gravel paths, and smooth roads. The combination of ample cushioning from the eTPU midsole and a grippy butyl rubber outsole makes it a reliable and enjoyable shoe for a variety of activities. I appreciate that I can throw these on and not have to worry about whether they'll be up to the task, but am not inclined to take them too far off the beaten path. I definitely recommend the Flow to runners looking for a comfortable, lightweight, and versatile shoe.
John’s Score: 9.1/10
Ride: 9/10 - Comfortable and versatile for various terrains.
Fit: 9.5/10 - Spacious with a comfortable and roomy toe box.
Value: 8/10 - Good value for a do-it-all shoe.
Style: 9/10 - love the all black
Traction: 9/10 - Grippy butyl rubber outsole performs well on different surfaces.
Smiles 😊😊😊😊
Sam: VJ is known for high performance, taut fitting and riding technical terrain trail shoes. They do something different in the Flow. They relax their customary super precise upper fits and broaden the toe box without compromising foot hold for the Flow’s non technical terrain purposes.
The midsole is springy and energetic, if muted by the big outsole At a 35/25 stack height and 8.65 oz / 245g US9, It is very light. I think some adjustments to the outsole may be a good idea. It is firm and grippy but its presence is for sure felt on firmer terrain. It could use a more “road to trail” lug design.
As I tested the Flow, I thought of a 25K race at Pineland Farms in Maine where they would have been ideal. Sharply rolling nordic trails, either gravel or grass, with also often wet muddy fields in the mix, No technical sections but lots of ups and downs with intermittent slippery and sometimes muddy sections. Lots of grip and a springy ride what is called for. The VJ Flow would have been perfect as it is on well groomed snow of all kinds including near ice.
VJ’s move to broaden its line with the VJ Flow, a next step from themore technical trails focused MAXx2 (RTR Review) and excellent new higher stack Ultra 3 (RTR Review) gives them one of the broadest lines of high performance shoes in trail running.
The Flow is a strong new entry in the “gravel” and door to trail category and worthy of strong consideration if you seek a light, flexible, well cushioned, moderate terrain shoe with a focus of course outstanding grip (snow, mud, loose). And as I found out. it is also a superb any terrain and road power walking shoe.
Sam’s Score: 9.2/10
Deductions for overly aggressive outsole design affecting firm terrain(road) ride.
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6 Comparisons
Hoka Challenger 7 (RTR Review)
Renee: Both are road to trail shoes, although that’s about all these shoes have in common. The Challenger has more stack and is less weight along with having a lower drop. For distances on trail, the Challenger. For those who need a higher drop and better ground feel, the Flow. The Flow’s outsole is much better, but at the cost of being uncomfortable on road and more expensive. For the price, the Challenger is the better buy. I wore a half size smaller in the Challenger 7.
Topo Ultraventure 4 (RTR Review)
Renee: The UV4 has a more forgiving midsole without compromising stability and nimbleness. The uppers are similarly secure and comfortable. The VJ outsole is more stiff and aggressive, so better for traction on loose terrain although less comfortable on smoother/harder surfaces as compared to the UV4. The difference in drops is notable as the Flow is a high drop at 10mm as compared to the 5mm UV4 drop. Both have wide toe boxes. I wore a half size smaller in the UV4.
Merrell Antora 4 (RTR Review)
Renee: Probably the closest comparison. Both shoes are marketed as a casual/entry level shoe. Either can be a walking/hiking option. The Flow has a more aggressive outsole and wider toebox. I like the Antora for casual use but prefer the Flow for running. Sizing is similar.
Salomon Aero Glide GRVL (RTR Review April 1)
Renee: Both shoes are marketed toward “gravel” running; otherwise, they are very different. The AG GRVL is a high stack shoe with a soft midsole and very little tread on the outsole. The Flow’s midsole is much firmer and thus more comfortable on uneven terrain despite the high 10mm drop. For smooth terrain, distance, and comfort, the AG is better. If looking at US sizing, the AG GRVL is a half size longer than the Flow.
Sam: The GRVL has a bar type outsole design better suited to firm terrain and less so rougher terrain than the Flow’s It has 5mm higher heel and 3mm higher forefoot of supercritical foam similar to the Flow’s and as a result is more cushioned. Its upper is not quite as locked down as the Flow’s but light trails adequate. It leans more road than the Flow
Norda 005 (RTR Multi Tester Review)
John: The VJ Flow aims for versatile accessibility, offering a comfortable, everyday-running experience suitable for a range of terrains, prioritizing a spacious fit, and grippy outsole. In contrast, the Norda 005 is a high-performance, premium trail runner packed with cutting-edge materials like Dyneema and Arnitel TPEE, emphasizing lightweight responsiveness and a race-ready feel.
While the Flow strikes a balance between comfort, grip, and affordability, the 005 pushes the boundaries of performance with its featherweight construction, dynamic midsole, and focus on speed and agility, making it a compelling choice for serious trail runners seeking a top-tier racing or fast-training shoe. The 005 is pricey though. I find the 005 to be a go-to for almost any terrain, especially when going fast is the objective. However, the VJ Flow has a much more comfortable fit in my opinion.
Sam: Double the price, double the fun and versatility, literally and the Flow is a really fine shoe. As John says any terrain friendly including roads and more technical terrain where it outperforms the Flow. I had no issues with the fit of the Norda but did find the Flow’s more substantial heel area more reassuring. Half size up for the 005, true to size for the Flow.
Brooks Catamount 4 (RTR Review)
John: The Brooks Catamount, particularly the more recent versions, prioritizes a faster, more efficient ride with a firmer, more responsive midsole. The Catamount is geared towards quicker paces and longer, rolling trails, excelling where speed and energy return are paramount. While the Flow aims for a dependable, all-around performance, the Catamount targets runners looking to push the pace and cover distance efficiently on less technical terrain.
Index to all RTR reviews: HERE
Shop for VJ Shoes Flow
VJ Shoes USA HERE
VJ Shoes International HERE
Tester Profiles
Renee is a former U.S. Marine journalist, which is when her enjoyment of running and writing started. She isn’t that awesome of a runner, but she tries really hard. Most of her weekly 50-60 miles take place on rural country roads in Nebraska, meaning mud, gravel, dirt, hills, and the occasional field. She has PR’s of 1:30:59 for the half marathon and 3:26:45 for the marathon.
John Tribbia (5' 6", 130lbs) is a former sponsored mountain/trail runner who has run with La Sportiva, Brooks/Fleet Feet, Pearl Izumi, and Salomon. Even though he competes less frequently these days, you can still find John enjoying the daily grind of running on any surface, though his favorite terrain is 30-40% grade climbs. He has won races such as America's Uphill, Imogene Pass Run, and the US Skyrunner Vertical Kilometer Series; and he's held several FKTs on several iconic mountains in Boulder, Colorado and Salt Lake City, Utah. If you follow him on Strava, you'll notice he runs at varying paces between 5 minutes/mile to 12 minutes/mile before the break of dawn almost every day.
Sam is the Editor and Founder of Road Trail Run. He is in his 60’s with 2024 Sam’s 52th year of running roads and trails. He has a decades old 2:28 marathon PR. These days he runs halves in the just sub 1:40 range if he gets very, very lucky. Sam trains 30-40 miles per week mostly at moderate paces on the roads and trails of New Hampshire and Utah be it on the run, hiking or on nordic skis. He is 5’9” tall and weighs about 160 lbs, if he is not enjoying too many fine New England IPA’s.
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2 comments:
"John: The VJ Flow's midsole is where the magic happens. The Flow’s PerFOAMance (eTPU) midsole, or SuperFOAMance (eTPU) as VJ also calls it, is legit."
This is a bit confusing comment since VJ's PerFOAMance (eTPU) and SuperFOAMance (nitrogen-infused supercritical foam, EVA?) are two different midsole foams. There's no SuperFOAMance in the VJ Flow, just beaded eTPU, so PerFOAMance.
You are correct. The midsole is far less responsive as compared to the performance of the Lightspeed for example.
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