As a runner who has achieved a 15.09 5k time, I've had the privilege of testing numerous racing shoes throughout my career. I am hopeful that the Vaporfly 4 can help take me under 15 minutes.
The Nike Vaporfly series has been a constant presence in my racing rotation since the original model helped me toward a 31.13 10k time.
In this comprehensive Nike Vaporfly 4 review, I'll share my honest assessment of Nike's latest iteration of their iconic racing shoe, explaining why I believe it represents a significant shift in the Vaporfly philosophy – for better and for worse.
What is the Nike Vaporfly 4?
Nike released the Vaporfly 4 in 2024, marking the fourth generation of their groundbreaking super shoe.
The Vaporfly 4 sits alongside the Alphafly 3 at the pinnacle of Nike's racing shoe lineup.
However, unlike previous versions, which offered versatility across multiple distances, the Vaporfly 4 represents a deliberate pivot toward shorter race distances, specifically the 5K and 10K.
This shoe continues the legacy of the original Vaporfly, which fundamentally changed distance running when it burst onto the scene.
I've run personal bests across multiple distances in previous Vaporfly models, so I approached this new version with both high expectations and genuine curiosity about Nike's design choices.
Who Created the Vaporfly 4?
The Vaporfly 4 is, of course, a Nike shoe and represents the latest evolution in their super shoe technology.
I've owned and raced in the complete Vaporfly range, from the original, which gives me a unique perspective on how the shoe has evolved over time.
Nike pioneered the super shoe category, with the Vaporfly gaining widespread attention during the Breaking 2 project.
While the core technologies – the full-length carbon fiber plate and ZoomX foam – have remained consistent throughout the series, Nike has made substantial refinements to the upper, fit, and now, most dramatically, the midsole stack height.
Top Benefits of the Nike Vaporfly 4
Exceptionally Lightweight Design: The Vaporfly 4 is the lightest iteration of the Vaporfly series to date, weighing approximately 190 grams in a men's size 9. This weight reduction is noticeable on the foot and contributes to a more efficient, disappearing feel during fast-paced running.
Tailored for 5K Performance: At my 5K pace of around 3 minutes per kilometer, this shoe makes that high effort feel somewhat comfortable. The reduced stack height and lighter construction create a direct, responsive feel that's ideal for shorter, faster races.
Superior Fit and Lockdown: The Vaporfly 4 offers what I consider to be the best fit of any Vaporfly model. The improved upper provides exceptional midfoot lockdown.
Technical Specifications
- Weight: Approximately 190g (men's size 9)
- Stack Height: 35mm heel, 29mm forefoot
- Drop: 6mm (reduced from previous models)
- Midsole: Nike ZoomX foam
- Plate: Full-length carbon fiber Flyplate
- Outsole: Blown rubber with strategic placement
- Upper: Engineered mesh
- Price: £239.99
The Best Features of the Nike Vaporfly 4
From top left to right, Vaporfly 1,2 bottom, Vaporfly 3 and 4
Reduced Stack Height
The most significant change in the Vaporfly 4 is the reduction in stack height. We now have 35mm in the heel, down from approximately 40mm in previous versions. While 5mm might not sound dramatic, this represents a fundamental shift in the shoe's character. This reduction makes the shoe feel more direct and responsive, particularly at faster paces.
Enhanced Upper Construction
Nike has refined the upper with engineered mesh that provides improved comfort and a more consistent fit. The material is lighter than previous versions and offers better breathability.
Traditional Tongue Design
The Vaporfly 4 features a more traditional tongue that sits on top of the foot, replacing the asymmetrical design of the previous model. Combined with the lacing system, I can achieve an excellent lockdown that's secure enough for racing without any heel slippage.
Carbon Fiber Flyplate
The full-length carbon fiber Flyplate features a higher angle than the Vaporfly 3, which, combined with the lower heel-to-toe drop, creates a propulsive sensation on race day.
The Pros and Cons of the Nike Vaporfly 4
Pros of the Nike Vaporfly 4
Exceptional Fit: The Vaporfly 4 offers the best fit of any model in the series. The narrower forefoot, improved upper, and traditional tongue design combine to create a secure, spike-like feel that's ideal for racing.
Lightweight Construction: As the lightest Vaporfly ever produced, the reduced weight is immediately noticeable. The shoe encourages a quick cadence and feels effortless at faster paces.
Aesthetic Appeal: The colorway and overall design are visually striking. While performance matters most, there's something to be said for feeling confident in how your shoes look on race day.
Direct, Responsive Feel: The reduced stack height creates a more connected-to-the-ground sensation without sacrificing the benefits of the ZoomX foam and carbon plate. This directness is particularly beneficial at 5K and 10K paces.
Cons of the Nike Vaporfly 4
Reduced Versatility: The most significant drawback is that the Vaporfly 4 is no longer as versatile as previous models. I wouldn't personally choose the Vaporfly 4 for distances beyond 10K. This makes it a more specialized, and therefore potentially less valuable, investment.
Limited Distance Application: If you're investing in a super shoe, you typically want versatility. The Vaporfly 4's specialization toward shorter distances means you may need to purchase an Alphafly for longer races, increasing your overall investment in Nike's super shoe lineup.
My Experience Using the Nike Vaporfly 4
The shoe genuinely excels at faster paces. During track sessions and kilometer repeats, the Vaporfly 4 feels responsive and efficient.
The reduced weight compared to the Vaporfly 3 is noticeable, and the shoe encourages a quick turnover that's beneficial for 5K and 10K racing.
However, I find myself reaching for the Zoomfly 6 for threshold runs and longer efforts.
The Vaporfly 4 feels purpose-built for shorter, faster racing, and using it outside that specific context feels like a compromise.
The fit is exceptional – perhaps the best I've experienced in any Vaporfly. The narrower forefoot and improved upper create a secure, confidence-inspiring feel that's particularly valuable when racing.
How Does the Nike Vaporfly 4 Perform in Different Conditions?
Road: This is where the Vaporfly 4 is designed to shine, and it delivers. The grip is excellent on dry roads, and the shoe feels stable and responsive at race pace. The reduced stack height makes cornering feel more natural than in higher-stacked super shoes.
Wet Weather: The Vaporfly 4 performs adequately in wet conditions. Nike has made improvements to traction compared to earlier super shoes.
Hot/Warm Weather: The engineered mesh upper provides excellent ventilation, keeping feet relatively cool even during harder efforts. The breathability is noticeably better than some competitor shoes.
Grass: The shoe performs reasonably on short grass, though you lose some of the performance benefits compared to road running. I wouldn't recommend using the Vaporfly 4 regularly on grass, especially in muddy conditions.
Trail: I would not recommend the Vaporfly 4 for trail running. The shoe is designed specifically for road racing, and using it on trails would compromise both performance and durability.
How Does the Nike Vaporfly 4 Fit Into My Current Shoe Rotation?
Speed Sessions: This is where the Vaporfly 4 truly belongs. For track 400s, kilometer repeats, or any workout at race pace or faster, the Vaporfly 4 is my go-to choice. The lightweight construction and responsive feel make these demanding sessions feel more manageable.
5K and 10K Racing: The Vaporfly 4 is ideally suited for 5K and 10K races. The reduced stack height, lighter weight, and direct feel create an optimal platform for these shorter distances. I would confidently race a 10K in these shoes and would think it's a Personal Best shoe over the 5k.
Threshold Runs: For threshold sessions, I typically reach for the Zoomfly 6 or even the Asics Mestaspeed Edge Paris. The Vaporfly 4 can handle these efforts, but other shoes in my rotation feel more appropriate for sustained tempo work.
Long Runs and Marathon Racing: I would not use the Vaporfly 4 for long runs or marathon racing. The reduced cushioning and specialized nature of the shoe make it less suitable for these applications.
Nike Vaporfly 4 Alternatives
The Alphafly 3 sole
Nike Alphafly 3: If you're racing half marathons or marathons, or if you prefer more cushioning underfoot, the Alphafly 3 is the better choice. It offers more versatility across distances and provides superior comfort for longer races.
Nike Vaporfly 3: If you can find the previous model, it offers more versatility than the Vaporfly 4. I still use my Vaporfly 3 for training sessions and would feel comfortable racing it at any distance from 5K to a marathon.
Asics Metaspeed Sky Paris and Metaspeed Edge Paris: Asics offers these models based on your running technique, providing alternatives for runners who want options outside the Nike ecosystem.
Vaporfly 4 vs. Alphafly: Which Should You Choose?
The distinction between the Vaporfly 4 and Alphafly is now clearer than ever. Previous generations came down largely to personal preference, with both shoes working well across multiple distances. Now, the choice is more straightforward:
Choose the Vaporfly 4 if:
- You primarily race 5K and 10K distances
- You prefer a lightweight, direct racing feel
- You want minimal stack height and maximum ground feel
- You have no interest in marathon racing
Choose the Alphafly if:
- You race half marathons or marathons
- You prefer more cushioning underfoot
- You want versatility for both racing and long training runs
- You need a shoe that can handle high mileage comfortably
Should You Buy the Vaporfly 4?
I recommend the Vaporfly 4 specifically for runners focused on 5K and 10K racing who want one of the lightest carbon racing shoes available.
The shoe delivers exceptional performance at these distances, with a direct, responsive feel that's ideal for faster paces.
However, I would not recommend the Vaporfly 4 if:
- You want a versatile shoe for multiple distances
- You're training for a half-marathon or marathon
- You're looking for your first super shoe and want maximum versatility
- You need a shoe that can double as both a racer and a training shoe for long runs
Conclusion
The Nike Vaporfly 4 is a highly specialized tool that excels at its intended purpose.
In terms of pure performance at 5K and 10K distances, it ranks among the best super shoes on the market. The lightweight construction, improved fit, and responsive feel create an excellent platform for shorter races.
However, Nike's decision to reduce stack height and create a more minimal shoe has consequences.
The Vaporfly 4 is less versatile than its predecessors.
If you race primarily at 5K and 10K, you'll likely love this shoe. If you want versatility across multiple distances, look elsewhere in Nike's lineup – specifically the Alphafly 3 – or consider other brands offering more adaptable super shoes.
The running shoe market has evolved significantly since the original Vaporfly revolutionized the sport. While the Vaporfly 4 remains a strong performer, it no longer stands out as dramatically as earlier versions did, simply because the competition has caught up and, in some cases, offers more versatility at similar price points.
