Brooks Ghost Max 4 Review: More Is More
Written by Lauren Haislip
The Brooks Ghost Max 4 is Brooks' plushest daily trainer, built for runners and walkers who want a soft, rockered ride that soaks up miles without asking much of your legs. It carries over the same DNA Loft v3 midsole from the Ghost Max 3, drops about half an ounce of weight, and increases $5 to a $165 price tag.
It's not trying to be the tallest stack on the shelf. It's trying to be the shoe you reach for on tired-leg days, long walks, and recovery runs, and it mostly succeeds. Here's everything you need to know before you buy.
What Changed from the Ghost Max 3
Brooks didn't reinvent the Ghost Max for its fourth version, and that's fine. The formula was already working. The midsole is still DNA Loft v3, the same nitrogen-infused foam that made the Max 3 one of the softer, more forgiving shoes in our everyday running and walking lineup.
What's different is the weight. Brooks trimmed roughly half an ounce off the Ghost Max 4 compared to its predecessor, which won’t feel different off the shelf, but will at the end of the day.
The rocker geometry got a small refinement too. Brooks steepened the curve slightly at the toe, which speeds up the transition from landing to toe-off. Think of it like a gentle ramp instead of a flat launchpad. Your foot doesn't have to work as hard to roll forward, which matters more than it sounds like it should when you're four miles into an easy Saturday jog.
The max-cushion category has gotten taller since the Ghost Max 3 launched. Stack heights across the industry have crept upward, and the Ghost Max 4 didn't chase that trend. Brooks lists the stack at 40mm in the heel and 34mm in the forefoot, a 6mm drop on paper, though independent lab measurements have clocked the actual drop closer to 9mm. That gap is small enough that most runners and walkers won't notice it underfoot, but it's worth knowing if you're particular about heel-to-toe geometry.
The shoe doesn't feel like the tallest option in the category anymore. It just feels like a well-cushioned, well-built trainer that knows exactly what job it's doing.
How It Feels on the Road (and on Your Feet)
Step into the Ghost Max 4 and the first sensation is softness. This isn't a firm, ground-feel shoe. It's closer to walking on a padded gym mat, and that's the point.
The DNA Loft v3 foam compresses gently under your heel and rebounds without feeling mushy or slow. It won't win a sprint test against a carbon-plated racer, and it's not supposed to.
Where the Ghost Max 4 earns its keep is on easy miles and long stretches on your feet. The rocker shape does most of the transition work for you, so your calves and Achilles aren't grinding through every step. That's a real relief on back-to-back training days, or if you're a walker who's on your feet for hours at a store shift or a long neighborhood loop. Cushion doesn't care whether you're covering a mile in eight minutes or eighteen.
Research on highly cushioned shoes has found something counterintuitive. A biomechanics study published in Scientific Reports found that runners in maximalist shoes actually showed higher impact loading rates than in more conventional shoes, likely because the leg stiffens up to compensate for the extra foam underfoot.
That doesn't mean max cushion is bad for you. It means "more foam" isn't automatically "less impact." The real benefit of a shoe like the Ghost Max 4 is comfort and fatigue resistance over a run, not a guaranteed drop in impact forces.
Push the pace and the shoe gets a little less convincing. It's not built for tempo work or speed sessions. If you try to turn over quickly in the Ghost Max 4, the soft foam and rockered platform start to feel like they're working against you instead of with you. Keep it in the easy-to-moderate zone and it's one of the more comfortable trainers we carry.
Fit and Sizing
True to size is the short answer, consistent with the Ghost Max 3. If your Max 3s fit well, grab the same size in the Max 4.
The toe box has enough room for your toes to spread naturally during push-off without feeling sloppy at the heel. The engineered mesh upper breathes reasonably well, though it runs a touch warmer than a minimal-mesh racing shoe simply because there's more structure wrapping the foot.
The Ghost Max 4 is available in wide (2E) and extra-wide (4E) options in addition to standard widths. If you've struggled to find room in a standard trainer, this is one to try in-store. Our guide to running shoes for wide feet covers what to look for if width has been a recurring issue for you.
If you're between sizes, size up rather than down. Feet swell during long runs and long days on your feet, and the extra room at the toe prevents jamming on descents or at the end of a long walk. Not sure where you land? A 3D foot scan and gait analysis at =PR= Run & Walk measures length, width, and arch height in about 20 minutes, so you're not guessing.
Who Should Buy the Ghost Max 4
This shoe isn't for everyone, and it doesn't try to be. Here's where it fits and where it doesn't.
Runners and walkers who want a plush recovery shoe
If your training rotation needs a shoe reserved for tired-leg days, the day after a long run, or a recovery jog, the Ghost Max 4 does that job well. It's not meant to be your only pair if you're training seriously, but it's an excellent complement to a firmer daily trainer.
Walkers logging serious daily mileage
Retail shifts, dog-walking routines, all-day errands. The rocker and cushioning combination genuinely shines at walking pace, arguably more than at running pace. We fit walkers in this shoe every week for exactly this reason.
Runners who are on their feet a lot outside of running
Nurses, teachers, warehouse workers, anyone who stands or walks for hours before or after a run. The forgiving ride reduces the cumulative fatigue of a long day, which matters more than most people expect until they try it.
Who should look elsewhere
If you need guided support for overpronation, this isn't your shoe. The Ghost Max 4 is neutral through and through, with no medial post or guide rails. If that's what you need, our breakdown of neutral vs. stability running shoes can help you figure out whether a shoe like the Brooks Adrenaline GTS 25 is a better fit.
And if you're chasing speed work or race-day pop, look at a firmer daily trainer or a plated racer instead. This shoe is built for comfort, not turnover.
The Tech, Explained Simply
DNA Loft v3 is Brooks' current top-tier cushioning foam, a nitrogen-infused compound that's softer and lighter than the DNA Loft v2 foam Brooks used in older models. Picture it like a memory foam pillow that still has some spring left in it. It compresses under load and pushes back, rather than just sitting flat.
The rocker geometry refers to the curved shape built into the bottom of the shoe, higher at the heel and toe, lower in the middle. That curve does some of the rolling motion for you as you move from landing to toe-off, so your foot and ankle don't have to generate as much of that motion on their own. It's a big part of why the Ghost Max 4 feels smooth even though it's a tall, cushioned shoe.
Stack height is the total amount of foam between your foot and the ground. At 40mm in the heel and 34mm in the forefoot, the Ghost Max 4 sits solidly in the max-cushion category, even if it's no longer the tallest option out there. Drop is the difference between heel and forefoot stack height, which affects how far your ankle has to travel with each step. Brooks lists a 6mm drop here, though as mentioned above, real-world measurements have landed a bit higher.
Durability and Lifespan
Expect somewhere in the range of 350 to 450 miles from the Ghost Max 4 before the DNA Loft v3 foam starts losing its rebound. That's slightly below the 400 to 500 mile range you'd get from a firmer daily trainer, which tracks with how soft foams tend to compress a bit faster over time.
Watch for two signs it's time to retire the pair: the midsole starts feeling flat and dead underfoot, or the outsole rubber wears smooth in the heel strike zone. If you're logging 20 to 25 miles a week, budget for a new pair roughly every four to five months. Rotating the Ghost Max 4 with a firmer trainer, rather than running every mile in it, will extend the life of both pairs and keep your legs fresher too.
Find Your Fit at =PR= Run & Walk
The Brooks Ghost Max 4 isn't chasing the tallest stack height on the shelf or the flashiest tech sheet. It's built to make easy miles and long days on your feet feel a little softer, and it does that job well. If you want to know whether it's the right match for your stride, stop by any of our =PR= Run & Walk locations for a 3D foot scan and gait analysis. We'll match you with the shoe that fits how you actually move, whether that's the Ghost Max 4 or something else entirely.
FAQ
Is the Brooks Ghost Max 4 good for walking?
Yes. The rockered geometry and DNA Loft v3 cushioning work especially well at walking pace, and =PR= Run & Walk fits walkers in this shoe regularly for long days on their feet.
How is the Ghost Max 4 different from the Ghost Max 3?
The midsole foam carries over unchanged, but the Ghost Max 4 is about an ounce lighter and has a slightly steeper rocker curve at the toe for a smoother transition. The overall stack height and neutral platform stay consistent with the Max 3.
Does the Brooks Ghost Max 4 come in wide sizes?
Yes. The Ghost Max 4 comes in wide (2E) and extra-wide (4E) options alongside standard widths. Availability can vary by color and size, so check with your local =PR= Run & Walk store for current stock.
Is the Ghost Max 4 a stability shoe or a neutral shoe?
It's a neutral shoe with no guide rails or medial post. If you overpronate and need corrective support, a shoe like the Brooks Adrenaline GTS 25 is a better starting point, and a 3D foot scan and gait analysis can confirm which category actually fits your stride.
How many miles does the Ghost Max 4 last?
Most runners can expect 350 to 450 miles before the cushioning loses its bounce. At 20 to 25 miles per week, that's roughly four to five months of regular use before you'll want a fresh pair.
Is the Brooks Ghost Max 4 worth buying if I already have the Ghost Max 3?
If your Max 3s still have life left in them, there's no urgent reason to upgrade. The changes here are real but incremental: less weight, a slightly smoother rocker. If you're due for a new pair anyway, the Max 4 is a worthwhile step forward, just not a dramatic one.