New Balance Fresh Foam X Hierro v7 review

We believe the New Balance Fresh Foam X Hierro v7 is an excellent choice for:

• Trail running beginners seeking a versatile, high-quality shoe suitable for both running and hiking adventures.
• Runners looking for a reasonably priced shoe featuring a Vibram outsole and eco-friendly materials.
• Tipping the scales at 10.8 oz 305g, the Merrell Nova 3 is heavier than it looks.

While the New Balance Fresh Foam X Hierro v7 is a solid choice for many, it may not suit everyone's needs. For example, some runners might prefer a more flexible shoe, such as the New Balance Fresh Foam X Hierro v7.

Additionally, the Nova 3 isn't ideally suited for fast-paced running. We advise speed enthusiasts to consider other options with Vibram outsoles, like the Hoka Speedgoat 5, Hoka Speedgoat 5 Nike Ultrafly, for best-in-class energy return paired with a carbon plate.

The heel of the New Balance Fresh Foam X Hierro v7, measuring 34.1 mm, offers ample cushioning, making it suitable for longer distances.

By the way, the orange piece on the heel—that's the FloatPro Foam pod, specifically designed to add softer cushioning in the landing area for heel strikers.

In our lab, we measured the forefoot of the New Balance Fresh Foam X Hierro v7 at 24.2 mm, which is an average thickness.

This should work well for all footstrike types. For those concerned about sharp rocks, Merrell has included a forefoot-only rock plate to address this exact issue.

This shoe features a 9.9-mm heel-to-toe drop, positioning it for heel strikers, though it's suitable for anyone.

In fact, a 10 mm drop is often considered the safest bet for daily training shoes.

The Nova 3 midsole features FloatPro, a modified EVA-based foam that delivers a balanced ride for those who don't love overly soft or firm midsoles.

If there's one word to describe it, it's average—both in energy return and softness. The durometer reading of 24.0 HA aligns with our experience while running, reflecting this balance.

We tested the Nova 3's performance in extremely cold conditions by freezing it for 20 minutes.

Heel counter stiffness.

That's just a 17.2% difference—a nice outcome for an EVA-based midsole. This ensures that, regardless of the outside temperature, the Nova 3 will maintain a consistent feel.

Curious about how temperature affects foams? We have an informative guide to help you out.

The insole is quite thick at 6.2 mm, contributing to the shoe's high stack height. However, it obviously offers less pronounced energy return compared to the foam.

With a width of 96.1 mm at the upper's widest part, this shoe might not suit those with wide feet, as it offers a snug, performance fit.

However, Merrell does provide this model in a 2E (Wide) size option for those needing more room.

Luckily, the big toe area features a gentle taper, measuring a roomy 78.0 mm, resembling the dimensions of a wider shoe.

This unique design comfortably accommodates those with wider feet in the toe region.

One advantage of balanced cushioning and not using super-soft foams is that it naturally increases stability.

Combine this with the large midsole walls Merrell designed in the midfoot, creating a bathtub-like effect, and you get a pretty stable ride.

During our initial test runs, we noticed the shoe felt stiff, similar to some shoes with carbon plates. However, this shoe lacks one, so the stiffness comes from the rock plate and dense foam.

This design contributes to the shoe's overall support, but don't expect it to be as comfortable for all-day wear as a flexible sneaker.

The heel counter is flexible and comfortable, scoring a 2/5 in our tests. This flexibility is likely because added stiffness isn't beneficial for this shoe, which isn't intended for super-fast descents or tight corners.

If that's what you need, you might want to consider a more suitable option like the Add a shoe.

Hoka Speedgoat 5.

Going narrower could have compromised stability, while a wider measurement wouldn't be a wise choice for a shoe that's already on the heavier side.

Shifting our focus to the heel with our caliper, we encountered a surprisingly narrow width of only 86.1 mm.

This was a bit of a letdown for us. A wider base would have been more suitable, particularly since this shoe targets beginners and those seeking a versatile option.

The shoe proved to be incredibly stiff when we tried twisting it. To quantify this stiffness longitudinally, we conducted our standardized 90-degree bend test.

The Nova 3 delivered a result that slightly exceeded the norm at 32.0N, likely due to the presence of the rock plate.

Like our earlier midsole softness test, we repeated the 90-degree bend test after a 20-minute freezer session. This time, it required slightly more effort from us, registering at 35.8N.

That's just an 11.9% difference—an impressive feat for a non-premium, EVA-based midsole. This consistent performance guarantees that the shoe will maintain a similar feel throughout all seasons.

Tipping the scales at 10.8 oz (305g), the New Balance Fresh Foam X Hierro v7 is heavier than it looks.

While it doesn't weigh us down too much during runs and hikes, we're keen to see if Merrell can shave off some of this bulk in the v4.

The New Balance Fresh Foam X Hierro v7's upper is made of thick engineered mesh, leading us to believe that its breathability might not be outstanding. Yet, considering it's an all-season shoe, extreme breathability isn't always wanted, unlike with most Merrell Nova 3 is.

Our smoke test gave it a moderate score of 3/5 in the lab, aligning with the average for trail shoes. This seems like a wise choice for a shoe designed for both winter runs and summer hikes.

When we shone a light through the upper, we noticed small air gaps, particularly in the toebox, which is more ventilated than the medial part of the shoe.

We then examined the shoe under the microscope, one of the highlights in our lab tests for revealing intricate patterns and textures.

The mesh we observed was multi-layered, allowing some airflow but without large ventilation holes. It appears Merrell has opted for boosting durability, which we'll explore soon.

In our final check of the upper, we discovered a thoughtful touch from Merrell: holes drilled into the inner fabric placed in the forefoot and midfoot. Without these, the shoe would likely have failed in the breathability test.

We expected a decent toebox durability from the New Balance Fresh Foam X Hierro v7, and it delivered just that (3/5). While not exceptional, we were satisfied with the outcome.

It's also noteworthy that the Nova 3's mesh upper is 100% crafted from recycled materials. This isn't just greenwashing, unlike some shoes that claim to be "eco-friendly" with only 5% or 10% recycled content.

In our heel durability test, the New Balance Fresh Foam X Hierro v7 fell short, scoring a disappointing 2 out of 5.

Although most runners might not notice significant wear and tear in this area over hundreds of miles, we had hoped for a more robust performance, especially considering the shoe's overall build and purpose.

Moving to the outsole, we were excited to see the Vibram logo—a name synonymous with top-quality soles.

The New Balance Fresh Foam X Hierro v7 features the Vibram TC5+ rubber, which is on the softer side compared to other options. With a hardness of only 75.5 HC and equipped with Traction Lugs, it's clear that the focus is on grip.

However, this raises a question about its durability in our lab. Could this softer rubber compromise the outsole's longevity?

To find out, we revved up the Dremel for the third—and final—time. After it diligently worked over the rubber, we noted a 0.8-mm indentation.

This is an average result, but for such a soft rubber, we deem it fantastic. It's quite an achievement to balance softness for grip with enough resilience to withstand wear.

Fortunately, our previous test yielded satisfactory results. This was crucial because the outsole is quite thin at just 1.5 mm.

Had it fared poorly, we would have faced significant concerns about wear and tear.

This is a beginner-friendly, multi-purpose trail running shoe. Accordingly, if Merrell designed the outsole with this in mind, the lugs would likely be of average depth. 

True to our expectations, the lugs measure 3.5 mm, which is quite standard. This means they're versatile—while they may not excel in extreme conditions, they're reliable in a variety of terrains.

The Nova 3 does have a few reflective pieces, but doesn't feel enough at all.

The Nova 3's tongue padding is simply overdone. At 9.1 mm thick, it might feel too restrictive for some runners, especially given the shoe's snug fit.

Trimming down 3 to 4 mm could have made the shoe lighter and arguably more comfortable.

Given its $125 price tag, we're truly grateful that the Nova 3 features a fully gusseted tongue—a luxury often reserved for more expensive shoes.

This addition effectively prevents debris from entering the shoe and ensures the tongue remains firmly in place, enhancing both comfort and functionality while running or hiking.

At first glance, we thought the shoe had a finger-loop pull tab, but it turns out it's way too small for that—like, only a baby's finger small. So it's just a regular pull tab for us.

The insole is effortlessly removable, as it's not glued down. Plus, with the shoe's standard shape and size, finding a replacement is really easy.