Nike rebuilt its flagship marathon shoe from the outsole up with the Alphafly 4. I put it to the test to see if the changes are an improvement on its stellar predecessor, the Alphafly 3.
(Photo: Cory Smith)
Published November 1, 2026 06:02AM
The Nike Alphafly is the flagship marathon super shoe from the company that invented the super shoe—and arguably the most iconic racing shoe ever made. It was on the feet of Eliud Kipchoge in 2019 when he became the first human to break two hours in the marathon, and again in 2022 when he ran his 2:01:09 official world record. It stood atop the podium in Chicago in 2023 when Kelvin Kiptum broke Kipchoge’s record, and again in 2024 when Ruth Chepngetich ran 2:09:56 to break the women’s world record. Over the past six years and three iterations, the Alphafly has consistently carried elites and competitive runners to course records, podium finishes, and PRs.
But despite this consistent success, the Alphafly has struggled to maintain a consistent ride and reliable feel. The original was incredibly bouncy but extremely unstable. The Alphafly 2 fixed the stability issue, but many found it lost its bounce. The Alphafly 3 introduced a continuous sole and repositioned the Air Zoom units, bringing back the bounce in a lighter overall package.
As a competitive masters athlete and full-time running coach, I have a few trusted super shoes I personally race in and recommend to my clients. The Nike Alphafly 3 is one of them; the Alphafly 2 was not. So when I heard rumors of the Alphafly 4 launch, I got anxious about what Nike would change and whether it would be a step back for the stellar shoe.
I’ve now had the chance to run in the Nike Alphafly 4 to confirm or allay my fears. Here’s what I found out.
Nike Alphafly 4 At-a-Glance
Weight: 6.6 oz (men’s 8.5; women’s 10)
Stack Height: 39-31 mm
Heel-to-toe Drop: 8 mm
Pros and Cons
+ Softer, more cushioned ride, especially in the forefoot
+ Air Zoom units are easier to engage at slower paces
+ Roomier, more comfortable upper that’s easier to put on
– Less snap than the Alphafly 3 at faster paces
Nike Alphafly 4 First Impressions
When I first saw the Alphafly 4, it was comforting to see how similar it looked to the Alphafly 3. However, despite the similar looks, I learned that every component of the shoe, from the upper to the outsole, has been updated. Bret Schoolmeester, Nike’s vice president of running footwear product management, said it was the biggest improvement in Alphafly history.
The biggest change came in the way the Air Zoom units are sealed. The Alphafly 3 used heat to seal the Air Zoom units, whereas the Alphafly 4 uses radio frequency, which creates thinner, cleaner seams and, according to Nike, made the Air Zoom units 30 percent lighter and softer.
The carbon fiber plate keeps the same scooped geometry but has been slightly widened to improve stability. Above the plate, Nike introduced a new ZoomX foam called ZoomX LT. It has the same ingredients as the current ZoomX, but is processed differently, which, Schoolmeester said, makes it lighter and gives it better energy return.
When I had the chance to run in the Alphafly 4, I immediately noticed a very different underfoot feel than the Alphafly 3. It’s much softer and more cushioned, especially in the forefoot. Even a casual walk puts enough pressure on the revamped Air Zoom units to engage them. I wouldn’t call it better or worse, just much gentler.
The Alphafly 3, on the other hand, is more responsive: the more force you put into it, the more energy it returns. The Alphafly 4 takes less force to engage but doesn’t snap back as powerfully. I found that made it more comfortable at slower paces. However, when I wanted to run 10K pace or faster, it didn’t pop off the ground like the Alphafly 3 did.
While I didn’t get the chance to race in them or cover 26.2 miles in a single run, my intuition is that the Alphafly 4’s softer ride would shine in the later stages of the marathon when fatigue plays a crucial role in running form and cushioning takes precedence over propulsion. These changes further distinguish the Alphafly from its firmer and more responsive sibling, the Vaporfly 4, which I wouldn’t recommend for anything longer than a 10K for most runners.
One of the biggest improvements in the Alphafly 4 is a much better-fitting, more comfortable upper. The Alphafly 3 was notoriously tight and hard to put on. Some runners said that as their feet swelled during the marathon, the upper became even more uncomfortable. The new AtomKnit upper is much softer and easier to put on. I also found the toe box had much more volume and room to splay, making it an overall more accommodating shoe.
Nike Alphafly 4: Who It’s For
Usually, when I review a shoe, it’s pretty clear to me whether it is a step forward or backward from its predecessor, but the Alphafly 4 has me scratching my head. Maybe I needed more miles in them for a definitive verdict, but it seems to me that they are both really good shoes, just different.
For the marathon, I think the Alphafly 4 will be better for most runners. The fit and upper are more comfortable over the long haul. Underfoot, it’s lighter and provides more cushioning and rebound at slower paces. But for the half marathon and under, I’d want something that’s more responsive and less soft and squishy—like the Vaporfly 4.
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