There are a ton of Nike training shoes on the market and not all models are created equal. I’m constantly fielding Nike training shoe questions on my written reviews and YouTube channel. Show
Instead of just talking about something like Nike CrossFit shoes, I wanted to make this round-up inclusive of a wider range of training activities. I buy and hand-test every product featured on That Fit Friend. I may earn commissions on sales made through the links on my site. Learn more here. My Top Picks for Best Nike Training Shoes
× Select a product to compareIf you’re in the market for new cross-training shoes, make sure you also check out my best cross-training shoes of 2022 article. This round-up features over 15 shoes and dives into a variety of cross-training asks! How I Test Nike Training Shoes, Why Trust MeWhen testing and reviewing Nike shoes designed for training, I put them through a battery of tests. Additionally, since Nike is a larger and more established company, I try to hold them to a high standard regarding the performance of their shoes. I want to ensure that you’re going to get a quality product for the amount you’re paying since Nike has the means to put their shoes through rigorous tests. For my Nike training shoe tests, I have three core performance criteria that I assess and look at. 
Every training shoe that I review and include in lists goes through rigorous tests and I’m always happy to answer additional questions you might have on a shoe’s performance. Always feel free to reach out if you have performance-related questions. Best Nike Training Shoes for HIIT WorkoutsWhen discussing Nike training shoes for HIIT, I’m considering three key construction aspects. First, the midsole needs to be responsive for jumping, sprints, and other bounding activities. Second, the upper needs to breathe well and be lightweight. Lastly, the outsole needs to be highly maneuverable and accommodating for multi-directional activity. Below are two of my favorite Nike training shoes for HIIT. Top Pick: Nike Free Metcon 5The Nike Free Metcon 5 is the fifth iteration in the Nike Free training shoe line and it’s arguably the best model to date, in my opinion. This shoe has multiple aspects going for it when supporting HIIT training. This model’s midsole provides a decent level of support for lighter lifting and if you do want to use this model for lifting, then it can support loads up to 275-315 lbs in exercises like deadlifts with relative ease. In addition to its midsole, this shoe’s outsole construction features a highly maneuverable build that gives you a nice level of “connection” with the ground. This feature gives this shoe an edge for all-around versatility in the gym. This model’s upper has also been reworked to give it a more spacious fit compared to its predecessor which is awesome for wider feet. Lastly, the reworked tongue and bootie-style construction give this model an easier means of getting on and off.
Second Pick: Nike SuperRep Go 3 Next Nature FlyknitThe Nike SuperRep Go 3 Next Nature Flyknit is my second pick for HIIT training. This shoe is a nice contrast to the Nike Free Metcon 4 because it’s a bit more traditional with its construction, and it has a lower price point. This shoe features a responsive foam midsole which provides a nice level of bounce for plyometrics, class-style training, and HIIT workouts. The midsole on this model is also lightweight which keeps the weight of this shoe down. Another perk of the Nike SuperRep Go 3 Next Nature Flyknit is that it’s made with sustainable materials. This composition of this shoe is built with at least 20% recycled materials. Granted, I’d love to see this number increase for the next iteration, but it’s a good step for Nike HIIT shoes. I think the final perk of this shoe for HIIT training is its Flyknit upper. The upper on this shoe breathes well and also makes it a good option for daily wear and some light treadmill use. You could also explore the Nike Air Zoom SuperRep Go 3 if neither this model nor the Nike Free Metcon 4 work for you.
Best Nike Training Shoes for LiftingWhen looking into Nike training shoes for lifting, the name of the game is stability. You’re going to want a model that can ground the foot and not compress under heavy lifts. Since we all have different strength levels, it’s important to recognize that different Nike training shoes will have different lifting thresholds. Some models will fare better under heavy loads while others may only work up to a certain point. Top Pick: Nike Metcon 9The Nike Metcon 9 is earning my top pick as the best Nike training shoe for lifting. This model has earned my top spot for one reason and that’s its reworked toe box and width. Unlike the Nike Metcon 8 and the prior iterations, the Nike Metcon 9 now has a wider anatomical toe box which is great for accommodating toe splay and promoting stability when lifting. On top of its wider toe box, the dual-density midsole should provide most lifters with enough stability to train heavy. I’ve deadlifted over 500 lbs in this shoe with no issues. The full rubber outsole is also a perk for promoting traction in different lifting contexts. My only complaint about the Nike Metcon 9’s stability is that I find it’s not the best for heavy unilateral work, especially for those that like having a little more medial midfoot support. I talk more about this in my full review.
Second Pick: Nike Metcon 8The Nike Metcon 8 is my second pick as the Nike training shoe for lifting, however, this model could also be number one. This shoe delivers a stable construction for heavy lifts and if you’re wanting these for big squats and deadlifts, you should enjoy their overall stability. In the context of lifting and my testing the Metcon 8, thus far, I’ve deadlifted 555 lbs, squatted 405 lbs, and Hatfield squatted 500 lbs in this shoe, and it’s done a relatively good job across the board. The Nike React Foam midsole gives this shoe’s forefoot a nice level of responsiveness for athletic-style training, while the Hyperlift insert in the heel helps contribute to this shoe’s stability when lifting weights. For anyone wanting a Nike shoe primarily for lifting, the Nike Metcon 8 can be a great option to explore. Plus, this shoe has received a nice update to its upper and lace-lock mechanism, making it a strong cross-training shoe.
Best Nike Training Shoes for CrossFitThe best Nike training shoes for CrossFit will provide three key performance aspects, including stability, versatility, and long-term durability. Since CrossFit is so diverse, a great CrossFit shoe will need to tackle a variety of tasks and be an “all-in-one” style of training shoe. This is also why regular training shoes don’t really work for serious CrossFit training. Top Pick: Nike Metcon 9The Nike Metcon 9 is taking my top pick as the best Nike training shoe for CrossFit. This model’s upper has been rebuilt to be a little more tailored for the demands of CrossFit compared to the Metcon 8 and 9. The Nike Metcon 9’s upper now has two bigger rope guards on the lateral and medial sides of the midfoot and a rubber/TPU-like haptic print over the medial toe box which helps with the long-term durability of this model for abrasion resistance. The dual-density midsole in this model also does a good job of providing good stability for heavier WODs while being versatile enough for things like box jumps and double-unders. Another perk of this shoe for CrossFit is that the toe box has been widened which is awesome for lifters and athletes that have long thought the Nike Metcons run too narrow. My only complaint with this model is that it still has the clunkier Hyperlift heel construction.
Second Pick: Nike Metcon 8To be honest, I don’t think most can go wrong with the Nike Metcon 8 and Nike Metcon 9 for CrossFit. Both shoes are super comparable with their performance in the context of CrossFit. However, there are a couple of key differences between these shoes for CrossFit, and that’s why the Metcon 8 is taking the number one spot here. The first difference is the reworked upper in the Nike Metcon 8. In the Nike Metcon 7, if you were going to fun into durability issues, then you’d generally see them arise around the chainlink mesh upper in the toe box. This is also why I like the mesh for lifting a bit more than CrossFit because with lifting this is often not an issue due to the lack of constant abrasion you’ll encounter. The reworked upper in the Metcon 8’s toe box feels a bit more durable long-term for CrossFit. Additionally, this model doesn’t have the medial rubber rope guard the Metcon 7 had which was a super hit or miss feature for athletes.
Best Nike Training Shoes for RunningWhen talking about the best Nike training shoes for running it’s important to note that we’re talking about “training shoes” that you can run in and these are not running shoes. If you’re doing long-distance runs or putting in serious mileage, then I’d suggest looking into a pair of running-specific shoes because these will match your needs best. Top Pick: Nike Free Metcon 5If you’re hitting shorter and mid-range runs, then the Nike Free Metcon 5 is worth exploring. We discussed this model being a good option for HIIT already, but this shoe can also work as a short-distance running shoe. Basically, if you’re someone who likes to tackle a couple of miles pre or post-workout, or want a training shoe that isn’t overly uncomfortable for interval-style running, the Nike Free Metcon 5 can be a decent option to explore. The only caveat to this model for running is that if you’re training outside, I’d suggest limiting using this shoe on gravel due to the gravel getting stuck in the outsole. For treadmills and concrete though, this model is pretty solid across the board, and I like that it can be used for other forms of training.
Second Pick: Nike Zoom Turbo 2 (for sprints, not longer runs)The Nike Zoom Turbo 2 is making my list for running for one key reason: its performance for sprints. This model is NOT great for distances longer than 400-800 meters, but for sprints and fast intervals, they work well. If you want a Nike shoe for longer runs, then I’d suggest exploring running-focused shoes. I want to include the Zoom Turbo 2 with the Nike Free Metcon 4 to provide a little variance between trainers that work for different types of running. For sprints, I enjoy the Nike Zoom Turbo 2’s sole construction and insole. This model’s outsole has a disassociated construction, which essentially gives this shoe a nice level of articulation and mobility so you can really drive into the forefoot. The insole in this model is built with Nike React Foam and a Zoom Air unit, which sits in the forefoot of this model. When driving into the ground for sprints, both of these features help give you a nice level of “pop” and responsivenss.
Best Nike Training Shoes for ClassesFor the class-focused individual, I’m looking for two key aspects, and these include versatility and breathability. Since most classes offer a wide range of activities, you’ll need a shoe that can tackle things like jumping, light lifting, and running. Breathability is important for keeping the feet cool, and if you’re in a hot class setting, then you obviously don’t want overly hot feet that can also be prone to, you know, being smelly (I’m guilty here). Top Pick: Nike SuperRep Go 3 Next NatureThe Nike SuperRep Go 3 Next Nature is taking my top pick for class-focused workouts and training. This model is designed for classes specifically and offers a variety of features to scratch the class-loving individual’s itch. This model’s midsole is lightweight and responsive which gives them a nice bounce when jumping and a comfortable and plush ride when jumping and doing multi-directional work. I also like how lightweight this shoe’s upper is and it breathes really well. If you’re working out in class settings that typically have a warmer climate then your foot should remain relatively cool in this shoe. The last perk of this model for classes is its tread pattern. There’s rubber strategically placed on this shoe’s forefoot and heel to give you grip where you need while also keeping the overall weight of this shoe down.
Second Pick: Nike Free Metcon 5If you like the casual class but primarily do weight training and casual runs, then the Nike Free Metcon 4 will be a really good option for you. This shoe has been mentioned a few times in this round-up, for good reason. This model is a good “best of all worlds” style of shoe for the person who likes doing a little bit of everything. As opposed to a Nike Metcon that is a bit more limited with its versatility due to its increased stability, the Nike Free Metcon 4 does a good job at providing enough stability without taking away from its capabilities to excel in activities like classes.
Frequently Asked Questions (FAQ)Q: What are the best Nike training shoes for CrossFit? A: The Nike Metcon 7 and Nike Metcon 8 both excel for CrossFit. These models provide a nice level of stability for heavy lifting and durability for things like rope climbs and burpees. Q: Can you run in Nike training shoes? A: You can run short distances in some Nike training shoes. For example, the Nike Free Metcon 4 and Nike SuperRep Go training shoes work for a couple of miles, but you'll want to pass on running in more stable Nike trainers like the Nike Metcon 8. Takeaway ThoughtsEvery year, Nike comes out with multiple new training shoes, and I think it’s crucial to recognize how you like to train when selecting your perfect shoe. If we can better understand what types of construction features are needed for our preferred style of training, then we can better select models to help us perform our best. If you have any questions about the Nike training shoes featured in this article, drop a comment below or reach out to me personally via Instagram (@jake_boly). Can I run in Nike Free runs?Nike Frees are made for short-distance running, not racing or long-distance mileage. Plus, they lack cushion and support, which are crucial in a long-distance shoe. Are Nike Free Run 5.0 good for working out?But it's important to note that the Nike Free 5.0 isn't meant for every workout. It's ultimately a matter of preference, but Kim says many elite athletes will use the Nike Free as a shoe for warmups and cool-downs, as well as gym strength-training workouts. What are Nike Free trainers?Nike Frees feature deep flex grooves in the outsole for enhanced flexibility and to help improve stability for a more natural stride during any workout. Allow your feet to move naturally in any direction with. |
