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Nike Alphafly 3 Review

A premium race day shoe with extremely responsive foam and massive propulsion that might be the best option for some runners, but not all
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Nike Alphafly 3 Review
Credit: Nathaniel Bailey
Price:  $285 List
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Manufacturer:   Nike
By Nathaniel Bailey ⋅ Review Editor  ⋅  Nov 3, 2024
73
OVERALL
SCORE


RANKED
#7 of 30
  • Landing Comfort - 30% 8.8
  • Responsiveness - 20% 9.4
  • Stability - 15% 2.0
  • Upper Comfort - 15% 6.5
  • Weight - 15% 8.4
  • Traction - 5.0% 4.5
Length Sizing
Runs Small
Runs Large
Width Sizing
Runs Narrow
Runs Wide

Our Verdict

You'll likely see the Nike Alphafly 3 on the feet of many top finishers at any marathon. It's a phenomenal race day shoe that pairs highly resilient ZoomX foam and a carbon plate with Air Zoom pods under the forefoot. That combination results in a stiff, snappy ride with booming propulsion. This shoe came close to being our favorite race day shoe, but was narrowly beaten by a few others, as we think it is less versatile. The shoe is optimized for mid/forefoot landings, and requires you to load up the pods to get maximum propulsion. There is a learning curve to running in this shoe. The extremely aggressive ride may be too much for some runners, and the high stack feels unstable while cornering at high speeds. But, if you want an extremely propulsive, fun ride and lots of premium cushioning underfoot as you chase your next race goal, the Alphafly 3 might be your best choice.
REASONS TO BUY
Unparalleled propulsion
Excellent cushioning
Comfortable upper
Works at a range of distances
REASONS TO AVOID
Steep learning curve
Unstable on turns
Might be too aggressive for some runners
Very expensive

Compare to Similar Products

 
nike alphafly 3
This Product
Nike Alphafly 3
Awards  Top Pick Award
Best Running Shoes for Race Day
Editors' Choice Award
Best Running Shoes for Uptempo Training
Editors' Choice Award
Best Overall Men's Running Shoes
Best Buy Award
Best Bang for Your Buck
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Bottom Line One of the best race day shoes for some runners, this shoe is responsive and propulsiveOur choice for nearly any race, this shoe is fast, light and snappyAn all-around standout that can handle easy days as comfortably as hard workoutsA daily trainer that can handle most runs, the Novablast 4 is fun and extremely comfortableA daily trainer that blends comfort and versatility at a reasonable price
Rating Categories Nike Alphafly 3 Asics Metaspeed Sky... Saucony Endorphin S... Asics Novablast 4 Puma Velocity Nitro 3
Landing Comfort (30%)
8.8
8.8
8.0
8.3
8.0
Responsiveness (20%)
9.4
9.7
8.0
7.0
7.0
Stability (15%)
2.0
3.5
5.7
7.0
6.0
Upper Comfort (15%)
6.5
5.0
7.5
8.0
7.0
Weight (15%)
8.4
10.0
6.8
5.8
5.3
Traction (5.0%)
4.5
3.5
5.0
4.0
9.0
Specs Nike Alphafly 3 Asics Metaspeed Sky... Saucony Endorphin S... Asics Novablast 4 Puma Velocity Nitro 3
Measured Weight 7.97 oz 6.85 oz 9.03 oz 9.76 oz 10.07 oz
Measured Heel Stack Height 39 mm 39 mm 38 mm 43 mm 38 mm
Measured Heel-to-Toe Drop 7 mm 6 mm 11 mm 7 mm 11 mm
Plate Type Carbon Carbon Nylon None None
Rocker Angle 23.0 deg 24.5 deg 25.0 deg 22.5 deg 18.0 deg
Rocker Apex Location 66.9% 68.3% 67.7% 66.5% 66.7%
Style Race Shoe Race Shoe Daily Trainer Daily Trainer Daily Trainer
Upper Atomknit Motionwrap 2.0 Engineered mesh/knit Engineered woven/knit Engineered knit
Midsole ZoomX FF Turbo Plus PWRRUN PB FF Blast + Eco NITROFOAM
Outsole Rubber Asics Grip rubber Rubber AHAR Lo PumaGrip
Heel Tab Type Finger loop None None Finger loop None
Sizes Available 6-15 US, regular 3.5-13 US, regular 7-15 US, regular 6 - 15 US, regular 7 - 14 US, regular

Our Analysis and Test Results

The Alphafly 3 is is likely one of the most-hyped racing shoes on the market. It's been a part of world-record-setting performances and is an update to a wildly successful marathon racer. This version brings a more approachable ride and increased stability. We think this is one of the best super shoes out there for hard efforts, but it's not for everyone.

Performance Comparison


nike alphafly 3 - we've used the alphafly 3 for some grueling workouts, and have found...
We've used the Alphafly 3 for some grueling workouts, and have found that they are excellent once you learn how to control them.
Credit: Nathaniel Bailey

Landing Comfort


The huge stack height of the Alphafly suggests its intended purpose — racing long distances. In our standardized testing, we measured 39 mm stack height at the heel and 32 mm under the forefoot. Even compared to other extremely cushioned super-shoes like the Saucony Endorphin Pro 4 or Nike Vaporfly 3, that's a ton of cushioning underfoot. Nike used their highly resilient ZoomX foam throughout the shoe to provide a soft and energetic ride without incurring much of a weight penalty.

nike alphafly 3 - this wild-looking shoe is still very comfortable, with a smooth...
This wild-looking shoe is still very comfortable, with a smooth transition and gentle landing.
Credit: Natalie Kafader

Running in the Alphafly 3 feels significantly different from any other shoe we've tested. Landings are soft and well-insulated. The cushioning is phenomenal. But thanks to the Air Zoom units, the shoe feels more mechanical than natural. Cushioning at the heel to early midfoot is soft, and the transition towards the Air Zoom pods is easy. However, the soft and gentle feeling quickly gives way to a bouncy and aggressive snap as you load the pods and are propelled off the forefoot.

Individal Fit


In past iterations of the Alphafly, some users have found the arch to be uncomfortable or to cause some rubbing issues. In the Alphafly 3, our lead tester noted that the arch felt prominent but not wholly uncomfortable. It did cause some minor annoyance after roughly 10 miles of marathon pace. Our lead female tester had the opposite experience; she lauded the arch support of the Alphafly 3 and never experienced any related discomfort. Our takeaway is that these shoes should work for most runners, but those with particularly low arches should definitely try them before they buy them.

When compared to other super-shoes, the ride is unique. In Nike's other super-shoe, the Vaporfly 3, we experience a very propulsive ride that feels smooth throughout the foot and off the toes. We don't feel like the shoe wants us to alter our mechanics. However, in the Alphafly 3, the cushioning results in a shoe that wants us to run in a very specific landing pattern.

None of that means the shoe isn't comfortable. It does a great job of saving your legs over long efforts on hard surfaces and has one of the best overall scores for cushioning in the lineup. Heel-strikers will appreciate the softness of the ZoomX at the rear of the shoe, and although the air pods do feel mechanical, they compress well and work well with the plate and foam to remain comfortable over long efforts.

nike alphafly 3 - the alphafly 3 has plenty of zoomx underfoot for a very comfortable...
The Alphafly 3 has plenty of ZoomX underfoot for a very comfortable ride during long, hard sessions.
Credit: Nathaniel Bailey

Responsiveness


We've already talked about how energetic the ride of the Alphafly 3 feels. This shoe is arguably the most propulsive in the test when loaded properly, but it has the steepest learning curve. When optimally loaded at a fast pace, the shoe gives back a huge amount of energy. We think that could be a drawback for some runners — we blew the first workout we ran in the Alphafly 3 because it made pushing the pace a little too easy. The shoe required some focus to control during long threshold sessions.

nike alphafly 3 - this shoe looks fast because it is. it is also very awkward to run...
This shoe looks fast because it is. It is also very awkward to run in at slower paces.
Credit: Natalie Kafader

Our main testers tend to land mid/forefoot most of the time. When doing so, we found that when we optimally compressed the air pods on impact, we could get booming propulsion from the forefoot. However, when we started to fatigue late in hard sessions — and our form started to decay — we found we didn't get quite as much back from the shoes. The Alphafly still noticeably helped keep our pace up, but the exciting sensation of running in these shoes while fresh was gone because we weren't loading the pods as well. That suggests two things: properly loading the pods does make a difference, and these shoes will likely work best for mid/forefoot runners who can do so. Because of that, we think other super shoes may be more approachable for many runners.

Race Shoe Responsiveness Over Varying Effort Levels
ProductEasy (Recovery)Moderate (Marathon)Threshold (10K)Fast (5K+)
Best454.94.6
Average4.24.44.24
Nike Alphafly 3354.54
Worst53.532.8
This shoe is incredibly propulsive, but its overall bulk starts to work against it over shorter distances.

While the Alphafly 3 is incredibly propulsive, its size does start to get in the way at 5K pace and faster. It's pretty light, but the high stack feels much less nimble when paces change quickly. This shoe does really well when locked into a pace in a straight line. If your race plan involves pace changes or turns, you may find this shoe is less than ideal. During an interval workout we did on a bike path with lots of turns, we lost significant amounts of time in each turn. But, on straightaways, we found it was very easy to exceed our target pace if we weren't careful. For strong runners whose mechanics work well with the shoe, this shoe could be an excellent choice on ideal courses of any distance, from 5K to marathon.

The bounce and propulsion off the forefoot of the Alphafly 3 is the best we've experienced, but it can be a little hard to control at sub-maximal efforts.
Credit: Nathaniel Bailey

Even more so than with other super shoes, this isn't a good choice for easy running. During short recovery jogs, the Alphafly 3 feels awkward, unstable, and uncomfortable.

nike alphafly 3 - learning how to optimally load the pods does take a bit, but it's...
Learning how to optimally load the pods does take a bit, but it's rewarding when you get it right.
Credit: Nathaniel Bailey

Stability


This is a race shoe, not a stability shoe. There really isn't much in terms of support, although the carbon plate and cutout in the midsole both help to direct the foot forward through the footstrike. Laterally, the Alphafly 3 is pretty bad. It's a high shoe with a lightweight, unsupportive upper. Particularly at pace, it feels very tippy when going around corners or on uneven ground. At the end of the day, this is not the right choice if you're looking for a stable race day option, and you should only consider this shoe if you are confident that you can tackle the learning curve to ensure proper form and usage of these shoes.

nike alphafly 3 - while the cutouts in the center of the midsole do help a bit, the...
While the cutouts in the center of the midsole do help a bit, the huge stack and soft foam make this a very unstable shoe in turns.
Credit: Natalie Kafader

Upper Comfort


The Atomknit upper is incredibly lightweight and breathable. It's easy to get a clean lockdown thanks to the relatively low-volume fit. The tongue is integrated and made of a soft and stretchy material. The heel cup is low profile, and the heel collar is well padded.

nike alphafly 3 - the alphafly 3 has one of the most breathable uppers we've tested.
The Alphafly 3 has one of the most breathable uppers we've tested.
Credit: Natalie Kafader

We love the ribbed laces on Nike's race shoe lineup; they make it easy to achieve long-lasting lockdown. Throughout our testing, we didn't experience any hotspots or rubbing. We found the shoe to be very comfortable overall. Some users have complained of a narrow and high arch with some rubbing. It was not an issue we experienced. Runners who have high-volume feet might feel constricted in the toe-box, as in most race shoes.

nike alphafly 3 - the atomknit upper is excellent, and extremely lightweight.
The Atomknit upper is excellent, and extremely lightweight.
Credit: Nathaniel Bailey

Weight


Our US men's size 10.5 weighed 7.97 ounces, making it the third lightest option in our lineup. For a shoe of this size, it's impressively light. However, because of its overall size, this shoe feels heavier than it actually is. Most of the weight feels like it's under your forefoot (where the pods are), which could also add to the heavier sensation.

nike alphafly 3 - under 8 ounces for a shoe with this much foam is extremely impressive.
Under 8 ounces for a shoe with this much foam is extremely impressive.
Credit: Natalie Kafader

Traction


The Alphafly 3 aren't designed to take you on sketchy surfaces or windy paths. Their traction is best at high speeds and over straight courses. Lots of turns, loose gravel on the road, or wet conditions aren't ideal for this shoe.

nike alphafly 3 - the alphafly 3 is built for speed on straightaways. anything else...
The Alphafly 3 is built for speed on straightaways. Anything else isn't really in its wheelhouse.
Credit: Natalie Kafader

Should You Buy the Nike Alphafly 3?


If you're looking for ultimate marathon performance, you should consider this shoe. We think it will work best for stronger runners who tend to land mid-forefoot. This isn't a good shoe choice if your course has lots of turns or uneven ground or if you need support features. Some runners might find that this shoe works at a range of distances, from 5K and up. Even though we love racing in it, we think this super shoe's overall versatility is limited compared to other options.

What Other Running Shoes Should You Consider?


We think the Asics Metaspeed Sky Paris is the best all-around super shoe for runners who race often. It's similarly propulsive but more versatile and feels better on tight turns. If you're looking for a more approachable super shoe, consider the Saucony Endorphin Pro 4 or the New Balance Supercomp Elite v4. The Saucony Endorphin Speed 4 is a plated daily trainer with more support that still offers great performance at faster paces. If you're looking for a highly responsive shoe but don't want to venture into plated territory, the New Balance FuelCell Rebel v4 is another highly recommended option that helps you pick up the pace sans-plate.

Nathaniel Bailey