Back in 2017, Nike changed the face of the running shoe world forever with the release of their first super shoe. The very first super shoe, the Nike Vaporfly 4%, was designed with speed, performance, and momentum in mind.
If it’s not clear from the name, super shoes are no ordinary running shoes. These shoes are designed for racing, incorporating lots of responsive foam, a propulsive design, and a carbon plate embedded in the midsole for unmatched energy return. Combined, these features are meant to help you move forward effortlessly and crush your PR at any distance.
And while countless brands have followed Nike’s lead and released their own fast, high-performance super shoes, Nike continues to serve as the blueprint in the super shoe game. In fact, the brand is responsible for two of the most popular carbon plated shoe options around – the Alphafly and the Vaporfly.
Both of these super shoes are fantastic options for any elite runners looking to move faster and more efficiently at their next race. But with similar names and even a similar look, how do you know which of these two super shoes is the best choice for you?
Between the Alphafly, Vaporfly, and all the other carbon plated shoes on the market today, narrowing down options can feel overwhelming. Fortunately, the team at Marathon Sports is here to make your decision easier. We’ll go over all the main differences between these two super shoes to help you decide if one of these leading carbon plated racing shoe options is right for you.
What Exactly is a Super Shoe?
Before we dive into all the specs and details of these two shoes, let’s take a look at what exactly makes a shoe fall into the super shoe category.
If you’ve ever watched elite athletes toe the line at a major race, you’ve likely come across super shoes before. Elite athletes such as Eliud Kipchoge and Hellen Obiri have broken records wearing these high-tech super shoes designed to propel them to the finish line.
There are a few key design elements you’ll encounter in nearly every super shoe, whether it’s the original Nike design or one of the newer carbon plated shoes on the market. Here’s what you can expect to find in super shoes like the Alphafly and Vaporfly:
- High stack height of responsive foam – A lightweight and responsive foam is a crucial element of any good carbon plated shoe. Most are capped at 40 mm in the heel – the maximum stack height for official races. Along with having a high stack height, the midsole is made up of a responsive and remarkably lightweight foam designed for efficiency and maximum energy return.
- Carbon plate – Whether it’s full length or shorter, super shoes will feature some form of carbon fiber plate embedded in the midsole foam. This carbon plate gives these super shoes their signature “pop” and energetic underfoot feel for faster turnover and more responsiveness.
- Rocker Design – While the midsole foam and carbon plate are the two key elements in any super shoe, most often feature an exaggerated rocker geometry. This curved midsole foam propels you forward, rolling you through each transition for smooth and efficient strides.
Along with these elements, carbon plated shoes also tend to be incredibly lightweight, with a snug and breathable sock-like upper for extra comfort and support throughout races.
Super shoes are built to be speedy, high-performance shoes, so you likely won’t be surprised to learn that these shoes have proven benefits when it comes to speed and running economy. So if you’re looking to shave time off your PR, a racing shoe may be a great tool to help you reach your goal.
However, carbon plated shoes aren’t for everyone. They’re less durable than daily trainers, and the stiffness and design of the shoe can even alter your running style, leading to increased risk of injuries. Make sure to consider your injury history, as well as your support needs and running goals, before making the leap to carbon plated super shoes.
Nike Vaporfly vs Alphafly: A Closer Look
Now that you have a better understanding of what a super shoe is and how it performs, it’s time to take a closer look at two of the top carbon plated super shoes on the market today: the Vaporfly and Alphafly.
Vaporfly vs Alphafly: History and Purpose
While super shoes are now a key component in most running shoe company lineups, this wasn’t always the case. And back in 2016, the Nike Vaporfly was the shoe that started it all.
The Vaporfly made its debut at the 2016 Olympic marathon, where the shoe propelled athletes to the finish line – and the podium. The Vaporfly was commercially released in 2017 and was quickly renowned for its speedy, high-performance design.
Now on its 4th iteration, the Nike Vaporfly is one of the top choices for anyone looking for a lightweight, speedy, and nimble shoe to help them pick up the pace on race day.
Despite the shoe getting its start in marathon racing, the sleek and lightweight construction has caused it to become a top choice for races up to half marathons. At only 6.7 oz for men’s shoes and 5.4 oz for women’s, the Vaporfly 4 is one of the lightest shoes around, making it perfect for short, fast races.
Compared to the Vaporfly, the Alphafly doesn’t have quite as long and storied a history. Dating back to 2020, the Alphafly incorporated new, cutting-edge super shoe technology for unmatched speed and performance. And while it hasn’t been around quite as long as the Vaporfly, the Alphafly quickly became an iconic racing shoe in its own right.
With a slightly more cushioned feel and bulkier, more stable, and more durable design, the Alphafly 3 is a go-to running shoe option for countless marathoners and long-distance runners.
The Alphafly uses a huge range of design features to keep you comfortable and absorb impact throughout long runs, all while it keeps you moving forward through any race. And while it’s slightly heavier than the Vaporfly – 7.7 oz and 6.1 oz for men’s and women’s shoes respectively – it’s still a fantastic fast, lightweight, and cushioned option for any athlete.
Looking at all the features and design elements of the Alphafly 3 and Vaporfly 4, it’s evident that the two shoes have plenty in common. The key difference between these two beloved super shoes is how they function and perform best.
The Vaporfly’s incredibly lightweight design and minimalist construction keeps you comfortable and moving quickly through shorter, speedier racing events, while the Alphafly’s durability and extra bounce will help you go the distance in any longer racing events.
Vaporfly vs Alphafly: Cushioning and Stack Height
So what truly differentiates these two shoes when it comes to speed and performance? Part of that answer lies in the shoes’ cushioning and midsole.
In a running world where brands are continuously increasing stack height and adding more and more plush foam, Nike actually chose to reduce the stack height in the most recent iteration of the Vaporfly. The Vaporfly 4 now features a 35 mm/29 mm stack height, giving it a 6 mm heel-to-toe drop.
With this lower stack height, Nike succeeded in making the Vaporfly 4 even lighter, faster, and more agile. The midsole is made up of a reformulated version of the brand’s iconic ZoomX foam, giving the shoe an even lighter and bouncier underfoot feel. This lightweight foam has been fine-tuned to maximize energy return and remove any unnecessary weight for even faster strides and smooth, energetic landings.
On the other hand, the Alphafly 3 is all about a high stack height and lots and lots of propulsive cushioning. The midsole features 39.5 mm of ZoomX foam in the heel and 31.5 mm in the forefoot, creating an 8 mm offset. Inside the midsole, you can find two Nike Air Zoom units, giving the shoe even more bounce and energy.
Vaporfly vs Alphafly: Carbon Plate
The carbon plate in both the Vaporfly and Alphafly combines with the responsive ZoomX midsole for unforgettable propulsion and unmatched energy return. However, the two super shoes take different approaches when it comes to how this carbon plate launches you towards the finish line.
The Vaporfly uses a full-length carbon plate for extra bounce and energy in each step. This carbon fiber Flyplate sits at a high angle inside the midsole, which works with your gait and the low 6 mm drop to push you through each stride faster and smoother than ever and drive fast and responsive toe-offs.
In comparison to the Vaporfly’s sleek, angled carbon plate, the Alphafly’s full-length carbon Flyplate is wider and more stable. Paired with a slightly wider base, this stable plate will have you feeling secure and confident with each landing and turn out on the course. While high-stack, carbon plated shoes can often feel unstable, this carbon plate adds lots of bounce and energy without sacrificing your comfort and steadiness throughout your run.
Vaporfly vs Alphafly: Upper and Fit
A comfortable, lightweight, and secure upper is a crucial element in any good racing shoe. And while the two shoes take different approaches to the material wrapping your foot, both guarantee a soft, secure sock-like fit to get you through any distance in comfort.
The Vaporfly 4’s new and improved upper is made from a soft, lightweight engineered mesh. This redesigned upper reduces the weight even more, all while snugly wrapping the foot and preventing any excess movement. Nike shaved even more weight off the newest iteration by reducing the size of the tongue and heel.
But while the Vaporfly has a fantastic upper design, the Alphafly’s Atomknit upper truly shines on race day. This upper is soft, lightweight, and breathable, keeping your feet cool and comfortable during long races in any climate. The soft, stretchy yarn securely wraps your foot and fits to it like a glove, while the integrated knit tongue, additional upper padding, and notched laces keep everything locked in place.
Both shoes also fit true to size, although the Vaporfly 4 has a more streamlined, narrow fit compared to the Alphafly 3’s more accommodating forefoot. If you typically prefer extra width and space in your running shoe’s toe box, you may find the Alphafly a more comfortable option.
Vaporfly vs Alphafly: Value and Durability
With any super shoe, you can expect a higher price tag than a standard daily trainer. And this is true for both the Vaporfly and Alphafly, with both shoes ringing up at over $250.
At $259.95, the Vaporfly is the less expensive of the two racing shoes. The Alphafly comes out to $285.
However, when it comes to durability and value, many runners may find the Alphafly 3 worth the money compared to the Vaporfly 4. In an attempt to reduce weight, Nike reduced the outsole on the Vaporfly 4. The soft, thin rubber outsole adds a touch of grip, but doesn’t hold up quite as well as you add mileage to the shoe.
No super shoe will be the most durable option on the market, but when it comes to value, the Alphafly 3 is a step ahead of the Vaporfly. The rubber outsole adds some grip and traction, all while improving the lifespan and longevity of the shoe.
Neither shoe is meant to hold up to everyday mileage and daily training, but when you’re looking for a race day shoe, you still want something that will give you plenty of value and mileage for your money. Runners focused on shorter distances who won’t put too many miles on their shoes all at once will likely get plenty of value out of the Vaporfly 4, while long-distance runners may prefer the Alphafly 4’s more durable design.
Vaporfly vs Alphafly: Who Should Consider Each Shoe?
If you’re looking to improve efficiency and performance at your next race, carbon plated racing shoes might be a great option for you. But with plenty of options out there, and two great choices from Nike alone, how do you know which one is best for you?
When it comes to choosing between the Vaporfly and Alphafly, the decision really comes down to your running goals and the distances you tend to race. If you’re looking for a shoe that will feel as light and fast as possible, you might want to consider the Vaporfly 4. With a lightweight and agile design and lower stack height of responsive cushioning, this shoe is built to be speedy. However, with a minimal outsole and less cushioning, this shoe will serve you best for 5Ks, 10ks, or half marathons.
Runners who prefer racing Marathons, or even longer distances, should check out the Alphafly 3 for their next racing shoe. This cushioned, carbon plated shoe gives you a more stable, bouncy ride, while the high stack height and Air Zoom units offer plenty of bounce and shock absorption, keeping your legs and feet feeling fresh for mile after mile.
Not ready to make the leap to a carbon plated shoe? There are plenty of non-plated Nike running shoes that will give you plenty of cushioning and responsiveness at a lower price tag. If you’re looking for more of a versatile daily trainer, a model like the Nike Pegasus 41 might be the shoe for you.
Nike Vaporfly 4 vs Alphafly 3: Final Thoughts
Super shoes have been a hot topic in the running shoe world since 2016, and today, nearly every running shoe brand has joined in on the fun and released their own version of a carbon plated racing shoe.
Even with all the competition out there, Nike continues to hold its spot as one of the top brands when it comes to these racing shoes. As the first brand to take the leap in this category, they’ve continued to innovate and build on their designs, resulting in two of the top racing shoes around today.
The shoes share many similarities, from a ZoomX midsole to a full-length carbon plate and a lightweight construction. But elite athletes looking for their next race day shoe have a few key factors to consider.
Marathon runners looking for lots of cushioning, extra bounce, and a stable ride will likely appreciate everything the Alphafly 3 has to offer. But if you’re looking for a fast, light, and propulsive shoe for your next 5K or 10K, the Vaporfly 4 may be the shoe for you.
However, it’s one thing to read about all the features these shoes have to offer, and another to try them out for yourself. Fortunately, at Marathon Sports, you can try out these shoes and several other top racing shoes to help decide which one is the right choice for your feet and all your running goals.
Nike’s mission is to “keep the world moving forward through the power of sport”. And there’s no better way to do that than with energetic, fast, and propulsive shoes that can help athletes accomplish their goals. Stop by your local Marathon Sports today to be a part of this goal and ensure you keep moving forward with the perfect pair of running shoes.
