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The launch of the first Nike Vaporfly Running Shoes - in 2017 - was the beginning of the super shoe movement. This is why the phrase, ‘The Original Super Shoe’, that’s stamped on the medial part of the Nike Vaporfly 4 midsole is more than justified. The latest edition has received a series of very specific updates - with the ultimate goal of creating the lightest and most responsive Vaporfly to date. These qualities make the Vaporfly the most versatile super shoe in Nike’s racing line-up.
Nike supplied Run4It with a pair of the Nike Vaporfly 4 Proto Running Shoes for testing. Please note, the ‘Proto’ edition features exactly the same technical specifications as the seasonal colourways. The number on the midsole is a nod to the wear-testers who trial various versions in a bid to produce the best possible performance.
This article begins by outlining the technical updates in the Nike Vaporfly 4 Running Shoes. The rest of the article explains how they feel to run in and who or what they suit best.
Vaporfly 4 Running Shoes - Technical Features
Midsole
The midsole has a number of noticeable updates. Firstly, the midsole is made with an evolved ZoomX foam. While we don’t know the exact technical specifications, the hope is that the Vaporfly 4 Running Shoes feature a lighter and more energy returning compound.
At first glance, the Vaporfly 4 may resemble the Vaporfly 3, but a closer look reveals significant differences. The new midsole sculpting and shaping helps bring the weight down and improves the inherent stability of the foam. An adjusted midsole stack also helps improve responsiveness. Nike hasn't detailed the specific stack heights, so we won't state them, but they have confirmed the drop at 6 mm.
One of the most significant changes in the midsole is the adjustment of the angle in the carbon-fiber Flyplate, which has increased from 15 degrees to 20 degrees. It’s likely that this change should improve the ‘Teeter-totter effect’. Benno M Nigg et al. suggest that, during the second half of ground contact in carbon-fiber plated running shoes, the ground reaction force shifts anteriorly, generating an upward ‘reaction’ force at the heel. It’s speculative, but also fair to assume that the increased angle may improve this mechanism - leading to more propulsion.
Outsole
A thinner outsole rubber brings the weight down. Importantly, the thinner rubber allows for slightly more ZoomX foam in the forefoot.
It’s hard to ignore the lack of the rubber at the rearfoot. Does this mean the Nike Vaporfly 4 Running Shoes are designed for mid to forefoot runners? We’ll come back to this point later, but it’s likely that heel strikers aren’t going to find the Vaporfly are overly durable - especially if they’re competing in longer-distance events.
Upper
A significant change in the Nike Vaporfly 4 Running Shoes’ upper is that it no longer has Flyknit. The new engineered mesh is designed to feel ultra lightweight and breathable. It’s clear when you look closely at the upper how open the mesh is in specific areas.
Even though the size of the heel and tongue have come down to save more weight, the upper still offers support where it’s needed most. Most notably around the heel counter and at the end of the toe box. This support is definitely required for longer-distance racing.
How do they fit?
Since we’ve just covered the upper, now we'll present the fit of the Vaporfly 4.
The toe box is accommodating and should suit a range of foot shapes - including runners with broader foot shapes. We recommend choosing your normal running shoe size.
While the midfoot lockdown is better than the Vaporfly 3, the ankle lockdown could be improved. To be clear, we didn’t have any issues, but you do have to take your time to get the laces right. It’s likely runners who like a very secure ankle fit might prefer the Nike Alphafly Running Shoes.
One of the best parts of the upper is how breathable it is - it is exceptionally ventilated. This means it may help reduce foot swelling and improve comfort in warm weather.
How do the Vaporfly 4 Running Shoes feel to run in?
We tested the Nike Vaporfly 4 Running Shoes at a range of paces. Everything from a slow jog all the way to faster than 5K race pace.
The cushioning feels incredible at 5K and 10K pace. There is a noticeable improvement in the responsiveness and propulsion in comparison to the previous version. The change in midsole geometry and adjusted plate angle causes this improvement. Obviously the weight reduction also helps the shoe perform better at this intensity.
Importantly, the midsole feels more stable too - especially when taking corners at speed. This is a very beneficial attribute for runners who are racing in events which feature multiple corners or changes in direction.
At half-marathon and marathon pace, the midsole still feels very good. However, as a heel-striker, the difference in protection between the Vaporfly 4 and Alphafly 3 was noticeable. And while the midsole feels more propulsive than the Alphafly 3 at faster speeds, the effect reverses as the pace slows to marathon speed.
Does this mean the Vaporfly 4 Running Shoes are better suited to mid to forefoot strikers?
It’s not a black and white answer. In theory, if you’re racing half-marathons and marathons, and you land closer to the back of the midsole, it’s likely the Alphafly 3 Running Shoes will suit you better than the Vaporfly 4 Running Shoes. But the Vaporfly won’t necessarily be the best option for long-distance racing if you’re a mid to forefoot striker. It’s just that the geometry is likely to be more suitable for that running style when you’re running further.
Heel strikers may find the Vaporfly 4 Running Shoes more comfortable for shorter-distance events compared to the Alphafly 3. That said, some runners - regardless of their strike pattern - might benefit from having both models in their shoe rotation.
Who are the Nike Vaporfly 4 Running Shoes best suited to?
Nike states the Vaporfly 4 Running Shoes are the most versatile super shoe in their racing assortment. It’s hard to argue with this, as it offers amazing performance for everything from a 5K to the marathon. The Vaporfly 4 are also Nike’s lightest marathon racing shoes.
Some runners may find that this weight reduction comes at a cost. The updates in the Vaporfly 4 Running Shoes target performance-focused runners chasing fast times. If you want the lightest and most responsive feeling super shoes, you'll find it hard to look past the Vaporfly.
In contrast, the ultra-light and responsive midsole of the Vaporfly 4 may not be ideal for runners who aren't competing at the front of the pack, particularly in long-distance races. This is where the Nike Alphafly 3 Running Shoes shine, as the higher-stacked midsole provides more protection and should feel more comfortable across a wider range of paces. Additionally, the Alphafly 3 features a slightly more pronounced rocker for added support.
Summary
The Nike Vaporfly 4 Running Shoes are a big improvement on the previous model, offering key several improvements:
- Lighter feel
- Increased responsiveness
- Greater propulsion
- Improved underfoot stability
We also think it’s great that there’s a clearer point of difference between the Vaporfly 4 and Alphafly 3. Everyone is different and it’s important that runners can choose the right experience.
Some runners might have a place for both models, but some will definitely prefer one over the other, irrespective of what distance they’re racing or where they strike the ground. At the same time, we hope our article gives you some insights into what and who the Vaporfly 4 Running Shoes are likely to work best for. There’s no doubt about it, the Vaporfly 4 are designed to get you from the finish line in the least amount of time.
