Nike Vaporfly 4 Review
By Matthew Klein and Andrea Myers
Nike Vaporfly 4Price: $259.95 at Running Warehouse
Weight: 5.9 oz, 167 g (men's size 9), 4.9 oz, 139 g (women's size 8)
Stack Height: 36 mm heel / 30 mm forefoot
Drop: 6 mm
Shoe Purpose: Super Racing Shoe
Pros: Lightweight, Snappy/Responsive, Close Fit, Fast Over Short to Moderate Distances
Cons: May Fit Some Short, Firmer Than Expected (Matt), Softer than Expected (Andrea), Mild Heel Slippage, Early Outsole Wear May Reduce Durability
RUNNING SHOE SUMMARY
The Nike Vaporfly 4 is the newest update to the popular Vaporfly series, continuing as the original super racing shoe with a different feel this time. A snug, low-volume upper provides a close fit for those with normal-to-narrow feet with some additional lacing required to offset mild heel slippage. A ZoomX midsole combined with a carbon fiber Flyplate provide a firmer, snappier, lighter and faster ride compared to previous models. This makes the Vaporfly 4 a better 5k to half marathon racing shoe as it responds better the faster you go. The lightest Vaporfly ever, Version 4 takes the series back toward the era of super light racers while maintaining a taller stack height and finally differentiates itself from the Alphafly series.
SIMILAR SHOES: ASICS Metaspeed Edge Paris
PAST MODEL: Nike Vaporfly 3
FIT
(To learn how a shoe should fit, check out our full podcast on fit by Matt Klein.)
Matt: The Nike Vaporfly 4 fits me snug, although true to size in my normal men's US size 10. Those wanting more room should consider a half size up as the volume is low especially at the toes. The fit is snug and low, creating a close fit that does break in with a few miles. The engineered mesh is incredibly light and thin with a stretchy feel that wraps the foot well. The toe guard is flexible and does not cause any additional pressure, making this one of the few Vaporflys that some may be able to wear sockless. The forefoot is snug thanks to the lower volume and will work best for those who want a normal to narrow fitting front. The midfoot is also snug, featuring a non-gusseted by padded tongue that protects the top of the foot from the laces. Given the mild heel slippage I experienced, I did have to tighten the laces but did not feel any extra pressure thanks to the tongue padding. I did have some mild issues with tongue slippage but only when turning quickly. This transitions into a snug heel due to a thick wrap of padding around the top of the heel collar.
There is a mild-to-moderately stiff heel counter that is not padded except for the top wrap of padding, which does protect the back side of the heel. Unfortunately, I did find myself slipping against this piece but tying down the laces mostly fixed this. Those sensitive to heel counters may not be able to get away with this shoe, although I could tolerate it thanks to the separation created by the heel collar padding. As referenced above, the lack of internal stitching makes this upper fairly good for sockless wear. I have worn this shoe for two runs without socks and found it great, except for the heel tab. The tab is a little sharp and did cause some chaffing with longer miles. So some may be able to handle shorter miles in this shoe sockless but most people will need socks.
Typical Size: Men's US Size 10
Shoes that have fit Matt well: On Cloudboom Strike, Asics Gel-Nimbus 27, Xero HFS, Topo Cyclone 3, Adidas Adizero Evo SL
Shoes that have fit snug: Hoka Arahi 7, Brooks Launch 11, Diadora Mythos Vigore 3
Shoes that have fit large: Salomon S/Lab Phantasm 2, Adidas Agravic Speed Ultra
Andrea: The Nike Vaporfly 4 fits short in my usual women's 9.5. Nike originally sent me a 9.5, which I did one workout in, but with big toe nail pain during and afterwards. Thankfully, Nike was willing to send me a women's 10, which fit appropriately in length for a racing shoe. For perspective, I wore a 9.5 in the Next%, a 10 in the Vaporfly 2, and a 9.5 in the Vaporfly 3. I ran a marathon in both the Next% and Vaporfly 3 and have run countless 15-22 mile runs in all three of the shoes. Size 10 in the Vaporfly 4 fits similarly in length to the above models and sizes. There is less volume in the toe box in v4 as compared to v3 and the stiffer mesh material also makes the shoe fit tighter than v3. There is sufficient width in the toe box that I did not experience any pain at my 1st or 5th MTPs and I also did not experience any big toe nail pain in the size 10.
The forefoot feels like it tapers more than previous versions and I did get some irritation over the dorsum of my 4th toes, which I have not experienced in any other version of the shoe. The midfoot is quite narrow and the rearfoot is slightly narrower than normal width. The narrow midfoot of the Vaporfly has never bothered me and v4 was no exception. I did have to stop a few times on my first couple of runs to tighten the laces to minimize heel slippage, but was eventually able to achieve secure lockdown. The tongue is flat and non-gusseted, but is held in place by a lace loop. I had no issues with the tongue moving or folding over, and found it to provide sufficient protection for the dorsum of my foot from the laces. The laces are flat and mildly serrated (different from previous Vaporfly models) and I had no issues with them staying tied or loosening during my test runs. Those who are on the edge of two sizes will likely need to go up 1/2 size in the Vaporfly 4 for length.
Andrea's Typical Size: Women's US Size 9.5
Shoes that have fit Andrea well: Brooks Hyperion Max 1 and 2, Topo Cyclone 2, Nike Vaporfly 3, ASICS Novablast 4 and 5, PUMA MagMax Nitro
Shoes that have fit snug: Altra Escalante 4 (toe box width and volume), Mizuno Wave Rebellion Pro 2 and 3 (length), Saucony Endorphin Speed and Pro 1-4 (length)
Shoes that have fit large: Adidas Boston 12 (length), Adidas Adios 8 (length)
Doctors of Running Checklist
Is This a Good Shoe for Walking: No
Is This a Good Shoe for Standing: No
Is the Forefoot Flexible: No
How Flexible is the Shoe: Not Flexible
Is This a Good Heel Bevel: Small but Good Bevel
Recommended for Haglunds: No
Recommended for Sockless: Somewhat
Durability Expectation: Average
PERFORMANCE
Matt: The Nike Vaporfly 4 is now one of the lightest super racing shoes on the market. It features a full length ZoomX midsole feels far firmer than prior versions. After 40 miles it has broken in somewhat but the overall ride is firmer, snappy and responsive compared to the softer rides of previous versions. The heel does break in after 10-15 miles providing a resilient bounce that is a touch firm. The forefoot is firmer and snappy, making for quick toe offs when the pace picks up. The 5.9 oz weight (men's size 9) is noticeable, making this shoe feel extremely light when turning over quickly. There is a 6mm heel drop thanks to a lower stack height by 2 mm in the heel (30 mm / 36 mm). The heel transition is smooth thanks to a small bevel and the compressive ZoomX. This transitions into a stiff and snappy forefoot thanks to the large forefoot rocker and the carbon fiber Flyplate. At slower speeds, the Nike Vaporfly 4 does not feel special at all. While breaking the shoe in over an easy 3 miler, I was concerned I had received a defective pair due to the firmer ride and the lack of the bouncy ZoomX feel I was used to. However, that completely changed during my first workout.
The ride really comes alive the faster you go. This was most apparent during some 30-second sprints on the road where I was easily able to click off 4:40 pace intervals (pushing a stroller) and finally found the responsive sole underfoot. At tempo run paces, the ride felt snappy but controlled as if there was another gear I could hit if I wanted to. Across a variety of paces, I found 5k to half-marathon efforts to feel best. Running at marathon efforts and above was underwhelming but the faster your legs turn over, the better the shoe feels. For this reason, the Vaporfly may not be the top choice for the recreational runner runner longer distance events but will continue to be a top choice for faster runners. It rewards greater forces placed upon it to fully engage the midsole and plate. However, the greater forces through the shoe may wear out the outsole quickly.
I have 40 miles on my pair and have begun to chew away at the exposed ZoomX foam in the midfoot, have worn almost through the lateral forefoot outsole and am beginning to pull off the posterior heel outsole rubber on my left side. This is not that abnormal for me, so I expect this shoe to last an average to potentially below average number of miles for those hard on their shoes. The slightly sensitive and less aggressive outsole is also best only on man made surfaces. The forefoot traction is fine on roads but the lugs from version 3 are gone. I have taken this shoe on trail, dirt and cross country type surfaces and found it to struggle. I have had several rocks get stuck in the outsole groove and the traction does not grip into anything but track or road. Thus, the Vaporfly 4 is a great option on road and track over 5k to half marathon distances.
See Matt's comparison of the Vaporfly 4 vs. the Vaporfly 3: https://www.youtube.com/watch?v=P_MxeSarBmU&ab_channel=DoctorsofRunning
Andrea: The Nike Vaporfly 4 is very light weight, snappy super shoe that has a markedly different ride as compared to previous versions of the shoe. The primary difference I noticed is increased ground feel due to the lower stack height and seemingly more compliant ZoomX midsole. Compared to every other Vaporfly model, I feel like v4 compresses the most at initial contact for me. This compression was not excessive and I enjoyed the ride of the shoe, but it is definitely a different feeling at initial contact. This initial compression is following by a fast rolling sensation and strong bounce into push off. I did notice the lower drop (6mm) as compared to 8mm in previous versions, which made it feel even more natural for midfoot landings for me. The shoe feels extremely light on foot and at 4.9oz for a women's size 8, is the lightest super shoe I've tested.
I tested the shoe at a range of paces, from 15"/mile slower than marathon pace all the way down to 5k pace. My first couple of workouts in the shoe were progression runs that started at half marathon pace and worked down to 10k or 5k pace, and I felt the shoe responded well to the paces I was throwing at it. Both of these workouts were on a hilly loop with steep up and down sections, and the shoe performed well on every gradient. Another run was 10 miles at 15"/mi slower than marathon pace, and I was pleasantly surprised that the shoe performed well at this slower and steadier effort. If it weren't for the irritation over my 4th toes from the tapered toe box, I would consider this shoe for a marathon, although I would need to test it in even longer runs, which I am not currently doing as part of my mid distance training. I think its best use will be mile-10k races, with some runners being comfortable using it for half marathon to marathon distances.
I have 10 miles on my pair of 9.5s and 20 miles on my pair of 10s. The size 10s shoe a fair amount of wear on the exposed midsole section in the midfoot, much more than previous versions of the shoe, which had better outsole coverage. I would expect lower durability from the Vaporfly 4 because of this. I have been able to get 150-200 miles out of several pairs of Vaporfly 3s before it felt like the midsole lost its resilience, but I suspect Vaporfly 4 will be limited by outsole wear before the midsole goes. Traction is fine on smooth pavement, but I would not use it on any other surface. I got multiple rocks stuck in the cutout on every run, despite only running on paved roads.
STABILITY
(Learn more about stability in our full guide)
Matt: The Nike Vaporfly 4 is a neutral racing shoe. There are no traditional methods of stability. The heel and midfoot are narrow but are offset by the central guidance line and the stiff carbon Flyplate. This creates a neutral but not unstable ride, although those with high stability needs may roll off the platform at the rearfoot and midfoot. There is a higher riding arch, which isn't technically a sidewall but for those that like extra pressure into their arch, this creates this nicely. The forefoot is the most stable part of the shoe with more significant sole flaring, the firmer underfoot feel and the stiff plate. This combination makes this shoe better at faster speeds as you need to transition quickly through the heel and midfoot to get to the more stable forefoot to push off from. Overall, these changes make version 4 more stable than version 3 but still a neutral racing shoe overall.
Andrea: The Nike Vaporfly 4 is a neutral racing shoe that is the least stable of any version of the Vaporfly. This is due to the more compliant version of ZoomX, narrow rearfoot and midfoot platform, and narrower forefoot platform compared to previous versions. The rockered ride and central guidance line encourage quick transitions, so runners need to have sufficient hip strength and mobility to handle being pushed into hip extension quickly at push off. The sole flaring in the forefoot does help to center the ride prior to pushoff, but for my mechanics (lateral midfoot strike) this version is less stable than v3 for me (which I found to be the most stable Vaporfly due to its wider forefoot platform and firmer ride) and also less stable than the Next% or v2.
Thoughts as a DPT: Why Does the Same Foam Feel Different in Different Shoes?
By Matthew Klein
I was surprised when I first tried the Vaporfly 4 on that the ZoomX foam was so much firmer than my prior experiences with the racing version of this midsole foam. There are multiple factors that go into the perception of "softness" or "firmness" underfoot, including the midsole foam, stack height or amount of midsole foam that can be compressed, the stiffness of a plate or stiffening agent in the midsole, the presence or lack of outsole rubber as well as person specific muscular and joint loading patterns that can influence this (Dinato et al., 2015; Sterzing et al., 2013; Sterzing et al., 2015). One of the greatest influences comes from the midsole foam used, with the compliance (compressiveness) and resilience (ability to reform to its original shape) playing large parts. These two things can vary greatly between different shoes supposedly using the same foam because every iteration of ZoomX is different. The ZoomX foam used the original Vaporfly does not have the same exact chemical structure as the Vaporfly 4. The ZoomX used in the Vaporfly series is different from the one used in the Pegasus Plus, Alphafly, the Vomero or the Zoom Fly.
Just because foams share a name does not mean they are the same. We have seen various companies begin to use superfoams in daily training shoes and tune them to the forces and feeling required for that shoe type. The recent Saucony Triumph is a great example where it features a full midsole of PWRRUN PB but it is tuned for softness and not for the same responsiveness found in the racing models. So as these foams become more common, we may have to somewhat ignore the name and focus more on the purpose of the shoe. ZoomX does tend to be more responsive, but its exact feel will vary from shoe to shoe. In the case of the Vaporfly 4, the new ZoomX midsole is clearly tuned to be far more resilient than compliant. It feels firmer and less bouncy during easier, lower impact running.
During faster running, the snappiness and high resilience becomes more apparent as great and faster forces compress the midsole to greater degrees. In the future, the majority of runners may find themselves choosing the Alphafly for its softer cushioning over longer distances, while the Vaporfly may be a better choice over short to moderate distances or for the elite runner over longer distances. This is also why some companies are experimenting with PEBA variations, like nitrogen-infused PEBA and new variations that achieve greater levels of softness. Whether that is a good thing will depend on the person and what they want in their shoes.
Sterzing, T., Custoza, G., Ding, R., & Cheung, J. T. M. (2015). Segmented midsole hardness in the midfoot to forefoot region of running shoes alters subjective perception and biomechanics during heel-toe running revealing potential to enhance footwear. Footwear Science, 7(2), 63-79.
Sterzing, T., Schweiger, V., Ding, R., Cheung, J. T. M., & Brauner, T. (2013). Influence of rearfoot and forefoot midsole hardness on biomechanical and perception variables during heel-toe running. Footwear Science, 5(2), 71-79.
RECOMMENDATIONS
Matt: The Nike Vaporfly 4 has made some solid steps forward. It is the lightest version so far and I am extremely happy to see a mainstream super racing shoe finally dip under 6 oz. The firmer ride feels better for my race distance focuses and clearly differentiates from the Alphfly series. My biggest suggestions are on the midsole width, the outsole and the heel collar. While the central groove and straighter last of the new Vaporfly is far more stable for me than the previous version, the sole width in the heel and midfoot are still far too narrow for a shoe of this stack height. I understand concessions have to be made to reduce weight but it gets a little wobbly as the miles pack.
My biggest suggestion would be to consider widening the sole and the heel/midfoot groove and use central midsole cut outs similar to the Alphafly and the lateral wall cut out seen in the new Streakfly 2. This would save weight while still providing a stable underfoot platform. I also would suggest using full length outsole rubber. The exposed ZoomX is getting chewed up and I am beginning to pull off the heel outsole rubber. Even a thin strip extension of the heel rubber into the forefoot would be better to protect the outsole and help this shoe last longer. Finally, while the heel collar padding does a great job of protecting the heel from the stiffer counter, it struggles to keep the rearfoot from sliding. I would suggest adding a little more material superiorly behind the Achilles to offset the slightly sharp top while also providing more material resistance to motion.
Andrea: I overall like the updates in the Vaporfly 4, because I think it makes sense for Nike to further differentiate the Vaporfly as a shorter distance racer from the Alphafly, which is its flagship marathon shoe. I like the lower drop and stack height, lighter weight, and increased ground feel of v4 and I feel the shoe is better tuned for faster paces than previous versions of the shoe. For me, the fit is not as comfortable as previous versions due to the more tapered toe box, which will keep me from using it for longer distances and likely limit its racing use to 5k or below for me. I think opening up the toe box a touch will make the shoe work better for more runners and adding additional rubber coverage to the midfoot will improve its durability. I do not typically chew up the outsole of shoes, but the Vaporfly 4 shows the most early wear out of any super shoe I've tested due to the exposed midsole.
WHO IS THIS SHOE FOR?
Matt: The Nike Vaporfly 4 is a super racing shoe with a snug fit and a firmer ride for 5k to half marathon efforts. The snug, lower volume fit will work best for those with normal to narrow feet. The firmer, snappier midsole will work better for faster runners over short to moderate distances or runners wanting a lighter and firmer underfoot feel. The Vaporfly 4 finally differentiates itself from the softer and more cushioned Alphafly with a snugger fit, much lighter weight and a ride that will work for different runners over different distances.
It is also exciting to FINALLY see racing shoes get back to sub 6 oz weights. Although I was initially put off with the firmer ride, the midsole has broken in nicely and has continued to provide a snappier, more aggressive feel that feels better and faster for what I personally am looking for. I don't think this will make the Vaporfly any less popular, but it will function differently and will work for a different runner now compared to prior versions. The Alphafly is now the more clear half marathon to marathon shoe with the Vaporfly being the 5k to half marathon and the Streakfly 2 being the clear mile to 5k and cross country shoe. This may be part of Nike's stratification of shoes seen with the Pegasus, Structure and Vomero series. Regardless, these shoes have more clear places now, which should hopefully make choosing between them easier for consumers.
Andrea: The Nike Vaporfly 4 is a significant update to the Vaporfly line, which has made it much more of a shorter distance (mile to 10k or half marathon) racer as compared to previous versions. The fit is shorter and snugger and many runners will need to go up 1/2 size, even if they did not need to in previous versions. This shoe will work best for runners without any stability needs and is only suited to racing on pavement due to its stripped down outsole. At $260, it is priced right in the range of most super shoes, but its lower outsole durability may reduce its overall value.
GRADES
Matt
Fit: B+ (Low volume, snug fit. Heel slippage requires some additional lockdown. Some people may need to go a 1/2 size up, especially over longer distances)
Performance: A- (Light, snappy, firmer ride for ZoomX. Bouncy heel and stiffer forefoot that work best at faster speeds over 5k to half marathon. Early outsole wear may make this a better shoe for those light on their feet)
Stability: B [Neutral] (Narrow heel and midfoot somewhat offset slightly by stiff plate and central groove. Wider forefoot makes for mild guidance up front. Overall a neutral shoe)
Value: B- (A snappy shoe better for short to moderate distances that is a bit overpriced due to lower versatility compared to prior models)
Personal: B+ (Although the early wear is concerning and the mild heel slippage is annoying, I like the Vaporfly 4 more than prior versions due to the faster ride. There is less overlap with the Alphafly while still being protective but not mushy soft)
Overall Design: B+
Andrea
Fit: B+ (Shorter fit required me to go up 1/2 size, and more tapered and lower volume toe box caused irritation over 4th toes, which has not happened in any other version of the shoe.)
Performance: A- (Responded well to any pace I threw at it, from just slower than marathon pace to 5k pace. If the shoe fit me better, I would consider it for anything from a road mile to a marathon.)
Stability: B- [Neutral] (For me, less stable than previous versions due to narrower forefoot base and more compliance at initial contact.)
Value: B- (While I have gotten 150-200 miles out of previous versions of the Vaporfly, I would be surprised if the outsole lasted 100 miles in this version.)
Personal: B+ (I really enjoyed the ride of this shoe and definitely like it better for shorter races as compared to previous versions of the Vaporfly. The main negative for me is irritation over 4th toes from tapered toe box.)
Overall Design: B+
SHOP | SUPPORT DORNike Vaporfly 4Price: $259.95 at Running Warehouse
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