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The world was introduced to the ground-breaking, futuristic-looking Alphafly on the feet of Eliud Kipchoge when he broke the two-hour marathon barrier in October 2019. Overnight, every marathon runner wanted a pair, and they finally had the chance to buy their own in June 2020.

Two years later, Nike released its second iteration of the popular Alphafly. Seeking to fix some stability issues for non-elite runners in the original Alphafly, the newly updated Alphafly 2 received mixed reviews. While some stability issues were resolved, many die-hard Alphafly fans felt the Alphafly 2 wasn’t as bouncy as the original.

Now, only 18 months after the release of the Alphafly 2, Nike is again updating the cult classic. and we have our hands on an early pair. It’s already set a marathon world record on the feet of Kelvin Kiptum in Chicago, but how does it perform for mortals? Here’s everything you need to know about the all-new Nike Alphafly 3 and our first impressions.

Nike Alphafly 3 Specs

MSRP: $275
Weight: 7.7 ounces (men’s 10); 6.2 ounces (women’s 8)
Stack Height: <40 millimeters
Drop: 8 millimeters
Release Date:

What’s New

• Continuous bottom, versus disjointed forefoot and heel on the previous two Alphafly models, for smoother heel-to-toe transitions
• The lightest Alphafly ever made, coming in 15% lighter than the Alphafly 2 and 4% lighter than the original Alphafly
• Wider last and carbon fiber plate through the midfoot for better arch support and overall stability
• Tweaked ZoomX midsole compression ratio for better performance and reduced weight
• Placement of Air Zoom units adjusted both horizontally and vertically in the midsole to enable more use and give more energy back to the runner
• Reductive midsole geometry to reduce weight and place more midsole in areas you need it and less in places you don’t
• Fast Shot outsole that’s lighter while still offering superior grip and traction
• Softer and more comfortable Atomkit 3.0 upper that uses lighter Flyknit yarns and a redesigned lacing system

The Lowdown on the Update

The Alphafly was designed to be Nike’s most advanced marathon-specific shoe. However, Bret Schoolmeester, senior product director of Nike running footwear, says Nike still saw a mix of Vaporflys and Alphaflys on marathoners. For this update, Schoolmeester explains, “The overall goal was to increase the adoption of the Alphafly 3 as our pinnacle marathon-specific shoe.” To achieve this, Schoolmeester and his team identified three areas in which to improve the Alphafly: transition, comfort, and stability.

This process started with enlisting Nike’s largest testing pool ever, which included over 300 elite and non-elite runners, with a concerted effort to include more female testers. Schoolmeester explained that focusing more on female testers represents a shift they’re making  throughout Nike running, adding, “We’ve noticed that our female wear testers, in general, tend to be more vocal and more articulate on ways that we can be better.” The result is a higher standard and, ultimately, a better product.

It’s clear just by looking at the Alphafly 3 that it’s a very different shoe than the first two versions. Instead of a disjoined forefoot and rearfoot, Nike opted for a traditional continuous sole. This was a clear signal Nike wanted to make it a better-transitioning shoe for runners who touchdown on the heel to midfoot. Additionally, Nike increased the width of the last, midsole, and carbon-fiber plate around the midfoot. These tweaks were meant to increase the transition, comfort, and stability of the ride as well as prevent irritation in the arch, which Schoolmeester acknowledged was an issue in past Alphaflys.

In terms of the midsole, you’ll still find full-length ZoomX but a slightly different variation than we’ve seen before from Nike. When pressed for specifics, Schoolmeester said, “I can’t share a bunch more, but basically, how we’re treating the preform design and using compression ratios. We’ve really started to tinker to get the best possible performance out of the foam while reducing weight, similar to Vaporfly 3, but not exact.”

Embedded in the tweaked ZoomX midsole is the full-length carbon fiber plate that’s wider in the midfoot, and two forefoot Air Zoom units. While the Air Zoom units are unchanged, Nike obsessed over where to place them, adjusting their position horizontally and vertically in the forefoot so that a wider range of runners, including lighter runners, could fully engage the pods of pressurized air and tightly stretched fibers to get the most energy return and restore the bounciness of the original Alphafly.

One of the most significant and noticeable changes about the Alphafly 3 is its reduced weight. My men’s size 8.5 was 12% lighter (compared to Nike’s men’s size 10, which is 15% lighter) than the Alphafly 2 and 4% lighter than the original Alphafly. Most weight savings came from the all-new Fast Shot outsole and the new Atomkit 3.0 upper with softer Flyknit yarns for added comfort.

How We Tested the Nike Alphafly 3

I received a pair of the Nike Alphafly 3 one week ago and have put 30 miles in them, including a 4-mile Turkey Trot race and one 12-mile marathon workout. I’ve trained and raced in every previous Nike super shoe, including both of the previous Alphafly versions. To better compare both previous Alphafly (1 and 2) versions, I did A/B testing where I wore the Alphafly 3 on my right foot and, on separate runs, the Alphafly 1 and 2 on my left foot.

Nike Alphafly 3 Wear-Test Review

Let me start by saying that I liked the original Alphafly better than the second version. I didn’t think the Alphafly 2 was a bad shoe; it just didn’t have the bounciness the first Alphafly had, and it was slightly heavier. I found the Alphafly 2 did a great job during really long runs as my form started to stray and I needed some additional stability and rearfoot support, but as a sub-marathon shoe, it felt heavy and clunky. I’d turn to my original Alphafly or Vaporfly 3 for these distances.

I believe part of the bounciness issues around the Alphafly 2 was I didn’t feel like I was engaging the Air Zoom units—my weight was coming down midfoot and rolling onto the forefoot Air Zoom units. But in the Alphafly 3, when I locked in at a faster pace, I naturally landed under my first metatarsal and popped right back up. If you hold the sole at the same level as your eyes, you can see the outsole under the units protrudes a tiny more than the rest of the sole. I believe this helped me engage the units more.

The Alphafly 3 felt like a return to the original. I could tell I was loading and getting bounce back from each Air Zoom unit. Even my running partner commented that they sounded more like the original Alphaflys—producing a loud slapping noise with each step.

When I slowed down and forcefully landed on my rear foot, I felt a soft landing and a moderately stable, smooth transition. The continuous bottom, plus the wider last and plate, make a noticeable difference. In both A/B testing, transitions and stability were clearly better in the Alphafly 3 than in the previous versions. It was also easy to tell there was more shoe under my arch on the foot wearing the Alphafly 3. In the first two Alphaflys, I felt a slight inward roll that caused irritation, and the Alphafly 3 felt stable and comfortable with no hot spots during my 12-mile test run

During my 4-mile Turkey Trot, they never felt too bulky or like too much shoe for such a short race. They felt smooth and perfectly capable of handling much faster than marathon pace, something I would have never said about the Alphafly 2.

While I didn’t get to test the outsole traction in wet conditions, I regularly run on a sandy beach path. Most of my shoes tend to feel slick in sandy spots, but the Alphafly 3 had surprisingly good footing.

I also felt a sizable improvement in overall comfort. It still takes a little effort to put the shoe on, but once laced in, the new Atomkit 3.0 upper felt much softer against the skin, almost to the point I could go sockless.

How do they compare with the previous Alphaflys? For me, the Alphafly 3 is without a doubt much better than the Alphafly 2. I’d put the 3 on par with the original Alphafly, but I think the 3 is certainly better for the masses. The Alphafly 3 is more comfortable and offers better stability with comparable energy return. Pinned up against the Vaporfly 3, the Alphafly 3 is a much better marathon shoe thanks to its improved stability and more comfortable fit

The Verdict on the Alphafly 3

I’m still attached to the original Alphafly, and will still be stingy, using them only for special races until there’s no life left in them. But there’s comfort in knowing that the Alphafly 3 brings the bounce back, and I don’t need to be as frugal with it. And when I’m going long and fast, I have a new favorite shoe that is both energetic and stable.