ASICS Super Blast 3 Review: The Super Blast Finally Gets Its Foam Upgrade

Introduction

The Super Blast has always been one of the most interesting shoes in the max cushion super trainer category. The original was created as a long run trainer for elite athletes who wanted an endurance option with pace that would not beat them up as much as a carbon shoe, then it was brought to market as a max cushion training shoe. It took people a while to understand it, and once broken in, it earned a devoted following among high-mileage runners and fans of its unusual stability.

After roughly 300 miles across the first two versions, the pattern was clear: a very stiff, blocky ride built on a hard EVA base layer, excellent stability and grip, and a signature heel chop that some runners tolerated and others could not stand. The Super Blast 3 changes the most important variable, the top layer of foam, and the result is the best version of this shoe yet.

Who This Shoe Is For

This is a long run shoe first and a souped-up daily trainer second. If you are stacking high mileage, want a very stable platform with genuine bounce, and prefer comfort over outright speed, this is squarely aimed at you. Runners who liked the original Super Blast for its protective, sturdy ride will find that character intact, just noticeably softer underfoot.

It also works as a race shoe for runners in the four-hour marathon or two-hour half marathon range who do not want an aggressive racer on race day.

Main Strengths

The headline update is FF Leap, the same foam used in the ASICS Meta Speed Ray, replacing the FF Turbo of earlier generations. Out of the box, it is dramatically softer, arguably among the softest race foams we have seen in a super trainer. The ride has clear OG ZoomX vibes: soft, bouncy, and pleasant at almost any pace, from relaxed jogging up through steady miles.

Stability remains a defining trait. ASICS actually increased the proportion of the firm FF Blast Plus base layer, measuring roughly 30 mm of EVA in the midfoot versus about 10 mm in the previous version, and closer to 20 mm in the heel versus 18 mm. That thick, rigid base acts like a plate, delivering one of the most stable rides in this segment. It is a shoe bigger runners and anyone wanting extra support will appreciate.

The heel chop that plagued earlier versions is substantially reduced. The softer FF Leap compresses on landing, so the heel no longer feels like a progress stopper. Some of the characteristic Blast geometry chop remains, but it feels closer to a race foam Nova Blast than the old Super Blast, and far less disruptive. Grip is another long-standing strength: this has always been a tank in the rain, and the outsole rubber coverage carries over.

The upper gets meaningful refinements too. Padding around the heel is good, a new lace-and-toggle system similar to the Nimbus and Vomero Plus creates a more secure midfoot lockdown, the upper material feels more refined than version two, and the lightweight perforated tongue improves comfort. Fit is consistent with previous Super Blasts, with good toe box room. At 250 grams measured, it is also lighter than the previous version’s 263 grams, and the stack comes in at 46 mm in the heel, keeping it firmly in max cushion territory.

Things to Consider Before Buying

The thick firm EVA base layer is unchanged in spirit and actually thicker this generation. It delivers stability, but it also dampens some of the energy return. During strides, the forefoot feels more protective than explosive, and it lacks the crazy pop of the Mega Blast. If you want maximum snap, that shoe or a dedicated racer is the better pick.

At marathon pace or faster, around 5:30 to 5:40 per mile in testing, the shoe is not optimal. It feels big, wide, and substantial on foot, which is exactly what makes it protective and stable but also what makes it harder to turn over quickly. It is simply a lot of shoe.

The signature heel geometry, with the heel hanging back, also remains. It is less punishing now thanks to the softer foam, but if you flat-foot land off the back of the platform, some of that Blast franchise character is still there. If you dislike it entirely, there are alternatives without it at similar price points.

Buying Advice

At $200, this is a decent value shoe that could plausibly handle most of your weekly miles: easy zone two work, steady zone three running, and, if your workout paces are more moderate, even tempo sessions and race day. It is versatile in a relaxed, mileage-eating way rather than a speed-demon way.

How does it stack against the competition? The Mega Blast remains the more speed-capable option with more aggressive pop; the Super Blast 3 is the more stable, relaxed daily trainer. The Li-Ning Red Hair 9 Ultra and similar lightweight long run trainers offer a wilder, more special ride without the firm base layer, and the Nike Vomero Plus delivers more plush comfort, though at a heavier 315 grams. Compared with those, the Super Blast 3 stands out most for its combination of soft bounce and stability, a sweet spot few shoes hit this well.

If you train high mileage and want stability, want a sturdy shoe with some fun, or want bounce without weirdness, this is an easy recommendation. If you hated the chop in past Super Blasts, the softer foam may well change your mind, as it did here.

Conclusion

The Super Blast 3 is the best Super Blast yet, and not by a small margin. FF Leap transforms the ride into something soft, bouncy, and genuinely enjoyable while the reinforced base keeps the stability and protection that made the original beloved. It reasserts itself as a king of the long run super trainer segment in a market that has grown fiercely competitive. It is not the most exciting shoe on the tempo list, but as a comfortable, reliable, high-mileage cruiser with real race foam character, it is a pleasant surprise and a very solid revision of a classic.