Breaking Down the Differences: Nike Alphafly 3 vs Nike Vaporfly 3

Ever since the introduction of the Nike Vaporfly in 2017, super shoes have pretty much become the new norm within the running community. Characterised by their lightweight techy foam and carbon fibre plates, tackling your run in one of these bad boys is guaranteed to shave a fair few seconds off your PB. But with so many on the market, it can be hard to know which is best for you. Here, we’ve broken down the differences between the Swoosh’s current super shoe offering, putting the Nike Vaporfly 3 and Alphafly 3 side by side to figure out which is best for 5k to marathon runners.

At First Glance

Let’s kick things off with some specifics. Both the Alphafly 3 and the Vaporfly 3 have been designed for racing, and both could feasibly be worn to race over any distance you like. But when deciding between the two, you will want to bear a couple of stats in mind. The Vaporfly 3 is marginally lighter than the Alphafly 3, but there’s a trade-off there in the sole section (more on that later). However, as far as the drop goes (that’s the difference in height between the heel and the forefoot) both shoes are the same, with the drop coming in at 8mm. Runners who are looking to race competitively will be pleased to know that the stack height is just under the legal 40mm limit – unlike PUMA’s recent Rule Breaker shoe that comes in at a whopping 58mm. Price-wise, there’s also a bit of a difference. The Alphafly 3 comes in at $285, while the Vaporfly 3 costs $250. The Vaporfly 3 initially dropped last year, so it has been known to hit the sales occasionally.

Differences in the Upper

While both pairs are made from a lightweight knit material, there are some differences in how this has materialised. The Vaporfly 3 is made from Nike’s tried and tested Flyknit material featuring specialist-engineered yarns in the forefoot region for better breathability than other Flyknit styles and previous Vaporfly iterations. While the upper is soft, the yarn used makes sure the Vaporfly stays supportive and has a snug fit. The Vaporfly 3’s construction also differs slightly from the Alphafly 3 in that it has a separate, more traditional tongue, as well as a strip of padding at the ankle.

The Alphafly 3 is an advancement in that it features an Atomknit upper, where the Flyknit structure has been steamed and stretched for better water absorption and breathability. Its construction takes on a bootie form, so there’s no tongue to slip or rub when you pick up the pace. Some runners may prefer this, especially if you hate the feeling of tight laces on the top of the foot.

Differences in the Sole

The sole is where the major changes come into play, as side by side you’ll see the two pairs look very different. What’s clear is that both the Alphafly 3 and Vaporfly 3’s soles have been carefully chiselled to shave off weight, with the former boasting a more dramatic finish. The Alphafly 3’s sole is also very different to its predecessor’s soles, which came with a central cut-out. This change makes the Alphafly 3 more similar to the Vaporfly in terms of ride feel.

As for cushioning, both pairs feature a ZoomX midsole made from a PEBA-based foam that’s designed with energy return in mind. The biggest visible difference is that this foam midsole runs the entire length of the Vaporfly, while the Alphafly 3 gets bolstered with two Air Zoom pods in the forefoot. These add a little more bounce and energy return to the Alphafly 3’s ride.

Another big difference comes in the carbon plate nestled inside the foam. The Vaporfly 3 features a stiff carbon fibre plate that points upwards in a spoon shape and sits closer to the ground. The Alphafly 3’s Flyplate is slightly different because of the Air Zoom pods underneath, constructing it to be more inclined in the midfoot and sitting closer to the feet. The positioning means that the Vaporfly, with the plate being closer to the ground, gets more ‘pop’ – making it faster for shorter distances. The Alphafly 3’s plate is also a little wider, which helps add stability.

Additionally, both pairs sport thin rubber outsoles – anything thicker and the pairs would be closer to hitting the legal race limit. Some runners report that the Vaporfly 3’s sole wears down quicker. With that being said, if distance is your calling, you might want to pick the Alphafly.

Race Day Differences

So, what makes one shoe better than the other? It’s ultimately a case of purpose. Swoosh marketing has them both sitting in their half marathon and marathon categories, meaning it can be hard to tell which is best. Like most running shoes, it essentially comes down to the runner, but here are a few things to bear in mind.

Given its Flyplate’s positioning and slightly narrower fit, the Vaporfly 3 is generally regarded as being the better shoe over medium distances, and its slightly lighter weight also contributes to it feeling more nimble over a quicker, shorter run. However, the Vaporfly 3 is a little cushier than previous members of the Vaporfly family and might be a smidge slower than them over a 5k or 10k. That doesn’t mean it’s not capable of running a marathon, however – its light build might even work in your favour to keep your legs fresh as you approach the finish line.

Likewise, the Alphafly 3 is built to go the distance. Its additional cushioning is designed to keep you comfortable for longer periods, but those springy Air Zoom pods will elevate your 5k and 10k, as well as keep you bouncing throughout those marathon miles. Some runners might prefer the Alphafly’s more propulsive and bouncy ride, and it definitely has a quicker toe-off than the Vaporfly. Your decision will more than likely come down to price and personal preference, but either way, they’ll give you wings.