Brooks Ghost vs HOKA Clifton: Ghost 18 vs Clifton 11 for 5K and 10K Training

The short answer

For 5K and 10K training, both shoes do the job, and the choice comes down to what you want underfoot. RTINGS tested both and compared them directly: the Clifton 11 is "much more cushioned" and better on longer runs, while the Ghost 18 is "more stable," with more ground feel, but heavier and lower to the ground. On a novice 10K plan, where the longest run is 5.5 miles, neither shoe is short of cushion. If a half marathon is next, the Clifton's extra foam starts to matter more.

Specs side by side

Each value links to its source. Both brands list one drop and RTINGS measured another, so both are shown. HOKA doesn't name the Clifton's midsole foam on our sources; RTINGS describes it as a single slab of compression-molded EVA, which is why that row shows a dash.

The headline numbers: the Clifton carries about 5 mm more foam under the heel and about 6 mm more under the forefoot in RTINGS's lab (41.9 / 31.7 mm vs 36.6 / 25.8 mm) and weighs less (9.21 oz vs 9.99 oz for a men's 9). The drops are closer than the listings suggest: RTINGS measured 10.8 mm on the Ghost and 10.2 mm on the Clifton.

Level by level: which to buy

At the 10K level, the plan decides less than your feet do. Hal Higdon's Novice 10K is three runs a week of 2 to 5.5 miles at a pace that, in Higdon's words, "allows you to converse comfortably," and either shoe covers that. For Couch-to-5K run/walk, RTINGS lists beginners among the Clifton's best matches, while the Ghost's four widths make it easy to get a good fit. The split comes as runs get longer: RTINGS says the Clifton "performs better over longer runs," and the Ghost's 25.8 mm lab-measured forefoot is thinner than max-cushion shoes for 18 to 20 mile marathon long runs.

The differences explained

Cushion and ride

The Clifton is the softer, taller shoe. RTINGS praises its "excellent heel cushioning" and an improved forefoot height over the previous version. The Ghost is built differently: RTINGS found its heel "impressively firm" and its cushioning "heavily biased toward the heel," with very good rearfoot protection and a sub-par forefoot, "meaning it's best suited to heel strikers." Neither is a lively shoe. RTINGS calls the Ghost's ride "very flat" with minimal rebound, and the Clifton's "a dull ride overall," and it doesn't recommend either for speed work or racing. These are easy-miles shoes, which is exactly what a 5K or 10K plan is made of.

How you land

This is where RTINGS's lab findings are most useful. It describes the Ghost's cushioning as "heavily biased toward the heel," with very good rearfoot protection and a sub-par forefoot, "meaning it's best suited to heel strikers." The Clifton also puts its strength in the heel ("excellent heel cushioning"), but with more foam overall, including under the forefoot. Both have firm forefoots by RTINGS's measure: "remarkably firm" on the Ghost, "very firm" on the Clifton. If you land on your midfoot or forefoot and want soft cushioning there, the Clifton's taller forefoot (31.7 mm vs 25.8 mm in RTINGS's lab) gives you more.

Stability

The Ghost has the edge. RTINGS says it "offers very good stability," with a wide platform, a firm forefoot and a broad base that "provides a planted ride." The Clifton is stable for its stack, offering "great cushioning, without sacrificing too much stability," per RTINGS, with a wide outsole, though RTINGS found it less stable than the Clifton 10 because of a softer heel. Neither is a stability shoe with guidance features; if you want one, see Brooks Ghost vs Adrenaline.

Geometry

The Clifton uses HOKA's MetaRocker, which Running Warehouse describes as offering "a smooth transition through every stride" with an early rocker start point. The Ghost keeps a conventional shape with a 10 mm listed drop, the kind of heel-to-toe geometry runners coming from everyday sneakers will recognize.

Drop

On paper the Ghost has a higher drop (10 mm listed) than the Clifton (8 mm listed). In RTINGS's lab the gap nearly disappears: 10.8 mm on the Ghost, 10.2 mm on the Clifton. If you're moving from a low-drop shoe, treat both as traditional, higher-drop trainers; if you're coming from everyday sneakers, neither will feel unusual.

Weight

The Clifton is lighter by about three-quarters of an ounce in RTINGS's lab. RTINGS calls the Ghost "heavy even for a daily trainer," which matters more on faster days than on the conversational runs of a novice plan.

Fit and widths

Both come in wide sizes. The Ghost has the broader range: Narrow, Medium, Wide and Extra Wide per RTINGS. The Clifton comes in Regular, Wide and Extra-Wide for men and women. RTINGS found both true to size, and says the Ghost's forefoot "has enough width for most foot shapes." Running Warehouse describes the Clifton's fit as average through the heel, midfoot and toe box, and the Ghost's upper as a triple jacquard engineered mesh with a soft, flat-knit tongue.

Upper and outsole

Running Warehouse lists a triple jacquard engineered mesh upper, a new OrthoLite X-60 sockliner for a "softer step-in feel" and a RoadTack rubber outsole on the Ghost 18. The Clifton 11 gets an engineered mesh upper it describes as "generously padded," a soft tongue, and "durable abrasion rubber" on the outsole. Both are built for roads and pavement rather than trails.

What each is built for

The retailer descriptions line up with the lab findings. Running Warehouse pitches the Ghost 18 for "daily mileage, long steady efforts, recovery runs, casual walks, and all-day wear," and the Clifton 11 as a versatile daily trainer "with ample cushioning for recovery runs and maintenance mileage."

Where to buy

Brooks has an official store on Amazon. When we checked, current HOKA models were available on Amazon through third-party sellers only, which the Clifton's card notes. If you'd rather buy HOKA direct, check HOKA's own site or a running store.

How each fits an 8-week 10K plan

Hal Higdon's Novice 10K is two short runs (2 to 3 miles) on Tuesday and Thursday and a longer Sunday run that grows from 3 to 5.5 miles, with rest on Monday and Friday and cross-training on Wednesday and Saturday. Here's how the two shoes line up against that week:

• Tuesday and Thursday runs: either shoe. If you like to feel the road and want a steady, planted ride on short runs, that's the Ghost.
• Sunday runs, 3 to 5.5 miles: either shoe, with the Clifton's extra foam more noticeable as the run grows. RTINGS rates the Clifton the better of the two over longer runs.
• Race day: whichever you trained in. Neither is built for racing, but a first 10K is the wrong day to try something new. If you want a lighter race shoe, see our 5K and 10K racing shoe picks.

Two alternatives

Brooks Ghost Max 4. If you like Brooks but want a taller, rockered ride closer to the Clifton's, the Ghost Max 4 pairs DNA Loft v3 foam with a GlideRoll rocker on a wide platform, in standard, wide and extra wide.

ASICS Novablast 6. The same 41.9 mm lab-measured heel as the Clifton at a lighter 8.74 oz, with a livelier forefoot layer. It's our top pick for runners moving from a 10K to a half.

Who should buy which

• Buy the Ghost 18 if stability and a planted feel matter most, if you need a Narrow or Extra Wide fit, or if you like a traditional, higher-drop shoe.
• Buy the Clifton 11 if you want maximum comfort for easy miles, a lighter shoe, and a rocker, and if a half marathon is on the horizon.
• Buy neither yet if you want one shoe for easy runs and faster days: look at the livelier trainers in our best running shoes for 5K and 10K, where both of these also appear.

For the brand-level comparison beyond these two models, see HOKA vs Brooks. To check that a daily trainer is the right tool for your weekly miles, the Level Finder matches shoes to your tier.