full-time running coach,<\/a> 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.<\/p>\nI\u2019ve now had the chance to run in the Nike Alphafly 4 to confirm or allay my fears. Here\u2019s what I found out.<\/p>\n\nNike Alphafly 4 At-a-Glance<\/strong><\/h2>\n(Photo: Cory Smith)<\/figcaption><\/figure>\nWeight<\/strong>: 6.6 oz (men\u2019s 8.5; women\u2019s 10)Stack Height<\/strong>: 39-31 mmHeel-to-toe Drop<\/strong>: 8 mm<\/p>\nPros and Cons<\/strong><\/p>\n+ Softer, more cushioned ride, especially in the forefoot
\u2013 Less snap than the Alphafly 3 at faster paces<\/p>\n<\/section>\n
Nike Alphafly 4 First Impressions<\/h2>\n 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\u2019s vice president of running footwear product management, said it was the biggest improvement in Alphafly history.<\/p>\n
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.<\/p>\n(Photo: Cory Smith)<\/figcaption><\/figure>\nThe 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.<\/p>\n
When I had the chance to run in the Alphafly 4, I immediately noticed a very different underfoot feel than the Alphafly 3. It\u2019s 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\u2019t call it better or worse, just much gentler.<\/p>\n
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\u2019t 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\u2019t pop off the ground like the Alphafly 3 did.<\/p>\n(Photo: Cory Smith)<\/figcaption><\/figure>\nWhile I didn\u2019t get the chance to race in them or cover 26.2 miles in a single run, my intuition is that the Alphafly 4\u2019s 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\u2019t recommend for anything longer than a 10K for most runners.<\/p>\n
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.<\/p>\n(Photo: Cory Smith)<\/figcaption><\/figure>\nNike Alphafly 4: Who It\u2019s For<\/h2>\n Usually, when I review a shoe, it\u2019s 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.<\/p>\n
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\u2019s lighter and provides more cushioning and rebound at slower paces. But for the half marathon and under, I\u2019d want something that\u2019s more responsive and less soft and squishy\u2014like the Vaporfly 4.<\/p>\n