The Nike Alphafly 3 is a marathon super shoe designed for those aiming to push their limits on race day, blending high-tech innovation with marathon-focused comfort. Featuring a lightweight meshy upper and a redesigned midsole with ZoomX—Nike's premium PEBA foam—for a smoother stride, this shoe promises an efficient experience in any race but particularly excels in maintaining energy return and comfort all the way through the 26.2 miles of a marathon. With a refined carbon-fiber plate and repositioned forefoot Air Pods, the Alphafly is back to deliver the signature energetic ride that originally defined it.
Our Verdict
The Nike Alphafly 3 is a record-setting super shoe designed for marathon runners, offering a lightweight build, a carbon plate, and great energy return, which are crucial for maintaining an efficient stride over long distances. Its ZoomX foam provides a good balance between comfort and responsiveness, making it well-suited for endurance events.
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The ZoomX foam delivers impressive energy return.
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Very lightweight.
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Good cushioning helps in impact absorption.
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Relatively stable for a super shoe.
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Not the most stable shoe in general.
The Nike Alphafly 3 performs well for shorter-distance racing since it offers great energy return. It's also lightweight and quite stiff in the forefoot, which is ideal for shorter races.
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The ZoomX foam delivers impressive energy return.
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Very lightweight.
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Not the most snappy option for shorter events.
Thanks to its premium PEBA foam, the Nike Alphafly 3 efficiently returns the energy you exert with each step. This delivers its signature bouncy feel and helps you maintain efficiency throughout your stride, especially during longer efforts.
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The ZoomX foam delivers impressive energy return.
The Nike Alphafly 3's cushioning is good, though the heel feels noticeably more plush than the forefoot. The heel cushioning provides a high level of comfort, effectively absorbing impact, while the forefoot is significantly less cushioned, likely due to the Air Pods.
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Good cushioning helps in impact absorption.
Like most super shoes, the Nike Alphafly 3's design prioritizes optimal performance, which often comes at the cost of stability. This tradeoff is mainly due to its high stack height, which places the foot further from the ground, and the relatively soft heel. That said, this model is quite stable for a super shoe. Overall, its lateral stability is adequate, though runners who need more support may find it lacking.
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Relatively stable for a super shoe.
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Not the most stable shoe in general.
- 8.3 Marathon Racing
- 8.4 5K/10K Racing
Performance Usages
- 8.4 Energy Return
- 7.9 Cushioning
- 6.9 Lateral Stability
Changelog
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Updated Apr 18, 2025:
We updated the outsole forefoot width measurement upon discovery of a measurement error.
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Updated Apr 11, 2025:
We added a comparison to the Mizuno Wave Rebellion Pro 3 in the Heel Firmness box.
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Updated Apr 11, 2025:
We restored the weight value after it was temporarily removed due to a minor bug.
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Updated Apr 09, 2025:
We added a comparison to the adidas Adios Pro 4 in the Forefoot Cushioning box.
- Updated Apr 02, 2025: Converted to Test Bench 0.8.
Differences Between Sizes And Variants
We tested the Nike Alphafly 3 in men's US size 9, as indicated on the label. The color shown here is Sail/Crimson Tint/Guava Ice/Black. This model is also available in other colorways, including Volt/Dusty Cactus/Total Orange/Concord and White/Purple Agate/Vivid Grape/Black, as well as special versions like the Electric edition, the Blueprint edition, and the "Eliud Kipchoge" edition.
Wide versions aren't available for this shoe.
Compared To Other Running Shoes
This super shoe distinguishes itself from daily trainers and super trainers with its impressive energy return, making it a great option for long-distance racing, particularly marathons. Designed to maximize efficiency at sustained speeds, it's a pure racing tool rather than a multi-purpose running shoe.
Most running shoes we've tested offer more stability than this one, including some other super shoes like the Saucony Endorphin Pro 4. However, it remains decently stable within its category—more so than the Nike Vaporfly 3. The Vaporfly 3 is lighter and stiffer, making it a preferred choice for shorter events up to 10K. In contrast, the Nike Alphafly 3 offers a superior balance of cushioning and performance, making it a standout choice for longer distances. Overall, this is one of the best pure marathon racers available, excelling in energy return and efficiency for long-distance racing.
For more options, check out our recommendations for the best running shoes to find the perfect pair.
The Nike Vaporfly 3 and the Nike Alphafly 3 are two premium racing flats, each catering to different types of runners and race distances, and your choice will depend on your priorities. The Vaporfly 3 is lighter, more agile, and provides a firmer ride, making it a strong choice for shorter-distance races up to the half marathon. It also has a lower stack height. However, the Alphafly 3 has somewhat better energy return and lateral stability, making it better suited for marathon racing. It is more cushioned, which can help absorb impact, especially in the later miles of a race. While the Vaporfly 3 is more snappy for shorter distances, the Alphafly 3 is designed to optimize efficiency over 26.2 miles, making it the preferred option for marathon specialists.
The adidas Adizero Adios Pro 4 and Nike Alphafly 3 are both elite-level racing shoes built for long-distance performance, but they deliver distinctly different experiences. The Adios Pro 4 offers slightly better energy return and more cushioning, making it especially well-suited for marathon racing. The Alphafly 3, while also a strong long-distance option, has a firmer forefoot—thanks to its Zoom Air pods—which gives it the edge for shorter events like 5Ks or 10Ks . It’s also more stable laterally, offering a bit more confidence.
The Nike Vaporfly 4 and the Nike Alphafly 3 are both top-tier racing shoes, but they serve slightly different purposes within Nike's lineup. The Alphafly 3, with its higher stack height and broader platform, is more stable and better suited for the marathon, offering added protection and stability over long distances. The Vaporfly 4, on the other hand, is significantly lighter and features a softer, lower-profile design that makes it ideal for the half marathon and below.
The Nike Alphafly 3 and the adidas Adizero Adios Pro 3 are high-performance super shoes offering similar energy return and overall cushioning. Their cushioning distribution differs, making them better suited for different foot strike styles. The Nike has more cushioning in the heel, providing a more forgiving landing for heel strikers, while the adidas has greater forefoot cushioning, favoring runners who land further forward. The Nike outshines the adidas shoe in lateral stability, thanks to its wider base. The adidas features a very narrow arch width, which can make it feel less stable. Also, the adidas is stiffer in the heel, while the Nike offers a softer feel. Runners preferring a firmer heel for more structure may lean toward the adidas, while those seeking a more cushioned landing may find the Nike more comfortable.
The Nike Alphafly 3 and the Saucony Endorphin Pro 4 are both high-performance racing shoes, but they cater to different types of runners and preferences. The Saucony is stiffer in the forefoot, providing a more structured toe-off. It also offers greater lateral stability than the Nike, benefiting runners who need extra support during turns. Additionally, its geometry is particularly well-suited for heel strikers. On the other hand, the Nike shoe excels in energy return and overall cushioning, maximizing efficiency over long distances. While the Saucony is an excellent option for both racing and versatile enough for workouts, the Nike remains hard to beat for those prioritizing raw speed and performance.
The Nike Alphafly 3 and the On Cloudboom Strike are two high-performance racing shoes designed for serious runners, both tailored for marathon distances, but they excel in different ways. The Nike has better energy return and lateral stability. Its design prioritizes efficiency, making it a top choice for runners seeking an aggressive race-focused shoe. In contrast, the On focuses on a more cushioned ride, particularly in the forefoot area. It provides a softer landing experience, benefiting runners looking to reduce impact stress during races. While it may not offer the same explosive toe-off as the Nike, it delivers a well-balanced ride that's particularly effective for maintaining comfort and performance over the full marathon distance.
The Nike Alphafly 3 and New Balance FuelCell SuperComp Elite v4 are both racing shoes, though each prioritizes different aspects of performance. The Nike is lighter and built specifically for elite-level marathon racing, offering maximum energy return, making it ideal for runners aiming for peak performance. The New Balance, while heavier, provides more stability and more cushioning, making it a versatile and comfortable choice suitable for a broader range of runners targeting personal bests.
The adidas Adizero Adios Pro Evo 1 and the Nike Alphafly 3 are both elite marathon racing shoes, but they represent two very different approaches to performance. The adidas is radically ultralight, built for one-time use, and designed to squeeze out every possible efficiency gain for elite runners chasing a personal best. In contrast, the Alphafly 3 is heavier but far more energetic, with its ZoomX foam. While the Evo 1 may be slightly more efficient in the right racing conditions, the Alphafly 3 is a much more practical choice for most runners.
The Nike Alphafly 3 and Mizuno Wave Rebellion Pro 3 are both super shoes designed for long-distance racing but take very different approaches. The Nike features a more conventional geometry and slightly lower stack, making it feel more stable and controlled underfoot. It's also lighter and uses ZoomX foam, which delivers superior energy return. The Mizuno, on the other hand, offers a softer, more cushioned ride with a more aggressive geometry, with an incredible 61mm stack height in the midfoot. It's ideal for midfoot strikers who prefer a plush, rolling sensation over firmer snappiness.
Test Results
This shoe is impressively lightweight. As a super shoe, it's already very light, which is crucial for optimal performance in race conditions. Even within its category, it stands on par or lighter than most other super shoes, except for the adidas Adizero Adios Pro Evo 1, which is significantly lighter. More importantly, it's considerably lighter than the Nike Alphafly 2, making it more agile overall.
This super shoe delivers great energy return. In the heel, this means the shoe's ZoomX foam efficiently channels the energy you exert with each step. This can be particularly beneficial over long distances, as it helps counteract the effects of fatigue, allowing you to sustain momentum even when your form starts to break down.
The forefoot delivers even greater energy return as the foam compresses and rebounds effectively under pressure, providing that signature bouncy feel that helps propel you forward during runs. This enhances responsiveness and helps maintain efficiency throughout the entire stride.
The heel cushioning provides a very good level of energy absorption, ensuring a forgiving landing with each stride. This feature is especially beneficial for runners prioritizing comfort and impact protection during long-distance runs or when striking heavily on their heels.
These shoes offer a good level of energy absorption at the forefoot, providing a moderately cushioned feel underfoot. If you want superior underfoot protection, check out the adidas Adizero Adios Pro 4.
The heel stiffness is very low on this shoe, which aligns with its design as a performance-focused shoe for long-distance running. This flexibility helps reduce strain on the legs, particularly during the final miles of a marathon. While this may slightly compromise stability, it's a typical trade-off for super shoes to optimize speed and performance. Also, other super shoes, such as the Mizuno Wave Rebellion Pro 3, are even softer.
The Nike Alphafly 3 is quite stiff, providing a stable platform for energy transfer during toe-offs. However, it's not as stiff as its cousin, the Nike Vaporfly 3, which is better suited for shorter-distance races. This makes this model ideal for long-distance running, where some balance is beneficial for sustained comfort and performance.