Inspired by Stanford athletes’ training that included barefoot running on the University golf course, Nike shoe developers sought to create a shoe that would give the benefits of barefoot running with the protection to practice it on any terrain. And the Nike Free was born; a shoe that accommodated the foot’s natural landing angle, pressure, and toe position to give a flexible and light-weight ride.
Nike Free Run+ 3 Impressions
I am not a shoe geek. Not yet anyway. When I find something I like, I generally stick with it and don’t vary much. I have a handful of favorite running routes that I’ve returned to hundreds – maybe thousands – of times, but I continue looking forward to heading to the familiar trail for another lap. When I began running, I was fit with the Nike Pegasus due to my neutral stride and desire for extra cushion. The shoes worked well for me, and I’ve bought dozens of pairs since, trying other models on only a few isolated occasions. I even run the Pikes Peak Marathon in the Pegasus, despite loose trail and bruising boulders. All this to say, I was somewhat skeptical about trying new shoes.
When the Nike Free Run+ 3 showed up at my door, I opened the box and slipped them on. They turned out to be so comfortable, I found myself wanting to wear them all the time. My first run in the Free was a morning hill repeat session (on 15% grade asphalt). I was immediately impressed that my foot showed minimal movement (going either up or down) within the shoe and seemed to be comfortably locked in place. The Nike Free Run+ 3 transferred my energy directly to the road. I enjoyed my first run so much that I decided to do an easy afternoon run as well. This led to my first disappointment. I noticed minor Achilles pain following the second run of the day (something I don’t typically experience). Upon reflection, I’m sure my Pegasus-loving legs weren’t ready for so much time in these minimalist shoes.
Once I learned to ease into the shoes more gradually, I found only benefits. On another run, I decided to put their slipper-like feel to the test: a sans-socks run in 105 degree weather. I assumed this would reveal the hot spots that must be hiding within the stitch-free upper. After a number of hot, Phylite-melting miles, I removed my sweaty feet and was surprised to find not even the slightest rub mark. I’m sold. I’ll be adding the Nike Free Run+ 3 to at least one of my weekly speed workouts, and I will don them at my next local 5K. Maybe I’ll start looking for some new running routes too.
Nike Free Run+ 3 Sole Unit
Unlike most running shoes, the Nike Free Run+ 3 is constructed of only a midsole (the cushion portion) and lacks an outsole (the more dense and durable portion). Nike’s Phylite material fills both of these roles by being resilient enough for cushion, but durable enough to contact the road, resulting in reduced weight. Designers have placed abrasion-resistant BRS 1000 carbon rubber pads on the high-wear areas of the sole to further increase durability. Another striking difference in the Nike Free Run+ 3 sole unit is the cuts, or sipes, through the sole that give the shoe incredible flexibility and enough stability to provide a barefoot-like feel. The resulting flex grooves reduce impact shock and can help correct over-pronation. Diagonal cuts have also been placed along the arch area to increase flexibility and increase foot strength. The Nike Free Run+ 3 is equipped with an opening in the midsole to hold a Nike Plus Chip, which can link to certain iProducts and the Nike sportwatch to transmit and store running data. The opening doesn’t appear to affect the flexibility.
Nike Free Run+ 3 Upper
This is the part of a running shoe where I would most love to have a barefoot-like feel. I like some protection on the sole of my foot, but don’t want to feel the upper digging in anywhere. The Nike Free Run+ 3 upper is secure enough to keep the foot locked in place, but stretchy and seamless enough to give an incredibly comfortable feel. The upper is made of Nanoply, which is both supportive and breathable. Around the arch and midfoot, Dynamic Fit is used to create an inner sleeve that provides a glove-like fit. Asymmetrical lacing is also used to link the foot to the shoe, yet allow for pressure relief on the top ridge of the foot. All of which lead to a notably unnoticeable fit.
Nike Free Run+3 Opinion
As mentioned above, I was skeptical about trying running shoes other than my favorite Nike Pegasus; however, after logging some miles in the Nike Free Run+3’s I was convinced that they could find a spot in my closet for many runs to come. The shoe is lightweight, flexible, and comfortable. These characteristics all led to a great running experience that left me wanting to leave the shoes on for the rest of the day. I wish I could wear the Nike Free Run+3’s on my local trails too, but they aren’t suited for running on even the most groomed gravel trails – as they will pick up numerous rocks in the siped soles. Wear them on the track or pavement and you will be pleased.
We thank the nice people at Nike for sending us a pair of Free Run+ 3 for testing. This did not influence our review of the shoes, written after running more than 50 miles in them.
price comparison
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Mens Nike Free Run+ 3 Running Shoe RoadRunnerSports Free shipping, 60-day perfect fit guarantee: possible to exchange shoes after using them for two months. |
$79.95
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Nike - Free Run+ 3 (sequoia/electric Green) - Footwear Zappos Free shipping both ways (free return shipping), 365 days returns |
$89.99
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Nike Free Run+ 3 Ext Men's Running Shoes - Dark Atomic Teal, 11 Nike Nike official store. Free shipping on all orders over 100$. |
$105.00
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Written by Chris McIntyre
Chris McIntyre is a middle school science teacher and track coach who lives in his hometown in Colorado’s “banana belt.” Chris is a co-founder of Fremont Adventure Recreation (FAR), a group that organizes and promotes outdoor activities in the local community. Chris enjoys training for and racing distances from 5K to 50mi.
i think it wasn’t meant to be used as a trail shoe thus your con comment…
I don’t think he was insinuating that they should be used as a trail shoe. Most towns and cities have improved gravel walking paths or trails that runners often frequent. This is the type of surface that I think the author was trying to emphasize that the shoe was not suited for.
of course.
I had knees problem due to heavy weight but since I started running in Nike Free Run (started with first version, now I have the 3rd one) I don’t have any problems with knees. They force you to change running style and land on midsole. Great shoes.
Small gravel can be a problem, so avoid gravel roads and use other shoes for trail running.
Actually landing is midsole to forefoot.
By the way, difference with previous 2 generations – older versions have seamless upper whis wears like a sock. New ones have kind of sock insert but upper part is more traditional
I like Nike free run 2.0 more, because it has better breath. More suitable for your feet.
Just run with them a couple times with them so far. I am a neutral runner. Yeah of course felt the difference to other shoes they felt comfortable but high impact (weird sensation).
Most of the time I will be running on asfalt for 5K,10K and 21K. Do you think they will be appropriate ?
I think these shoes will perform well for running on asphalt for distances of 5k-20k. I probably wouldn’t take them out for distances greater than 20k because I feel that my body needs a little more cushion and stability for long runs. I’ve even felt some straining in my calves because of over-wearing these shoes. Some people would probably be pleased with these shoes for even marathon distances because they have trained their body to handle a more minimalist type shoe.
Thanks a lot for your comment. Tomorrow will use them on an asphalt 5k race.
Good luck! I’d be interested to hear how they perform.
The Nike Free is one of my all time favorite running shoes. Many people may be skeptical towards the whole minimalist theory, but I have to say I am a believer I currently run on a minimalist trail shoe on the road and I put up 7-11 miles a run at least 4-5 days a week I know that some of you run more but I also have to sleep and work and not to mention I just got back into running about 5 months ago and lost 60 lbs. With that being said I have noticed that my foot somewhat autocorrects itself in minimalist shoes as well as the impact of my foot strike adjusts to the shoe resulting in a more light efficient stride. When running with minimalist shoes be aware you will have more calf soreness because striking with your midfoot and the resulting push off relies heavily on your calf muscle.
I would highly recommend the Nike Free series to everyone to at least try them start out easy on them and after a week you will begin to like them the first run in them is a little rough but I felt a million times better on the following runs. If by chance you don’t like them for running they are a good all around gym and living shoe just remember they are a casual shoe so a job interview you may wanna suck it up and wear the dress shoes that feel like a block of wood. Bottom line is if you try them and don’t like them you can use them for other things ur it’s worth a try at least the free run +3 also has a wider forefoot so I also recommend them for people with block feet like myself. Lastly about the grooves or whatever Nike calls them if you get rocks in them it’s not that bad to pick them out I did that with all my Nike free runs (I have had three pairs.).
Hi Gordn great rightup and fully support your report They are the best shoes I have worn in the 34 years of running that I have done without these i would have given up 3 years ago with cronic injuries all gone now I have always been a forefoot runner but the old non flexible midsole of the clompidies I call them Asics etc caused too many injuries Nike free have resolved all these resulting in more natural foot planting
This shoe is incredibly overrated and overpriced, I don’t believe in the theory behind it. The so called flex grooves most definitely do not help correct over-pronation and this is not the correct shoe for people who over-pronate. In my opinion, this is not the correct shoe for people who require cushioning in their shoes as it feels incredibly flat and as if nothing is under my feet. This shoe is a great training tool and great for the gym, but I don’t believe it works well enough for longer distance runs. I can’t convince myself to live up to the hype of it.
Hi Matt,
I agree, this shoe has gotten a lot of hype and some poorly directed runners have purchased these shoes for the wrong reason (such as long distance or immediately correcting over-pronation). The shoe probably does fit better with a neutral-striking runner but depending on the amount of use I think there can be benefits for anyone. As for the cushioning, you’re right, it does feel flat in comparison to something like a Nike Pegasus but that is part of the point of a barefoot-like feel. I think you pointed out the shoe’s strength though, a great traing tool and super comofrtable for wearing to the gym or anywhere!
The nike free is a great shoes the individual grooves alllow you feet to land naturally and result in improved gait, etc the theory behind anti pronating and supernating supporting shoes is rubbish and is purely bad maketting by the big giants over the years. Since the running boom in the eighties more people are getting injured with crap shoes like Asics etc than ever before. Nike has come along and developed a shoe that will return running back to its best. The Nike free shoes allow you to shorten your stride by landing on the balls of your feet and not rolling your knees causing joint and hip /knee problems. I have been running 34 years and would have given up if Nike frees hadnt come along had knee problems etc these are great
I got these shoes after reading the many glowing reviews (elsewhere) and watching vids – they looked great, the flexibility was something new for me and lightweight too. My eyes definitely got the better of me and maybe it’s buyer’s remorse, but after buying them yesterday and then putting them on again this morning, they were WAY too tight for my feet. I thought they were snug at size 13 (normally a 12) but figured it would work anyway. Taking them back today – a little sad but while these shoes may be awesome for someone with a slender foot, they just won’t work for me.
Had the same experience, I love the shoes, they are flexible, light, and the sipes seems to work great for a more natural running! I would consider using the FreeRun 5.0 for longer distances no problem (after the adaptation time of course).
BUT and this is a bit BUT, I have the same problem, they are toooo tight in the toe box, having been running in New Balance MT10s, Five Fingers it was a reveletaion to have all that space for toe splay, and after a couple of runs I didnt like the feeling in the FreeRuns … great shoe, great idea, but …. not all of use have barbie like feet…
I apologize for the duplicated comment, not sure what happened and I cannot seem to delete it.
Hi guys, i bought a pair of free run +3 and i feel so great wearing it. Today i had to run in my old shoes and i got feeling that my feet are heavy as a rock. But I’ve got a question. On 30th December, I am gonna run a local 10k run. I am expecting really cold weather and snow. It’s not a problem for me, i am just worried about my shoes, because i don’t wanna destroy them after month of using. So should I be worried about it or could i run safely even on snow? Thanks
P.S: If there are some mistakes (gramatics etc.) i am really sorry for that 
I think that they are great shoes I use them all the time for off ice for hockey and even working out in the gym. I love these shoes because they fit and are great for what I do all week Mondat-Thursday I have hockey monday and wednesday I run the cross country cource at the collage
What about the Shield version? Any pros or cons in comparison with the regular version?
Thanks.
Shields and regulars are basically the same shoe. The versions Nike calls “shield” have the outside fabric coated with a different kind of paint that reflects light at some angles, so they’re pretty shiny in dark conditions. They’re not fluorescent, mind you, they just shine quite bright when light hits it in dark surroundings, streetlamps and car headlights at night. It’s like the whole shoe upper behaves like reflective strips. Basically very good for night running.
Also, this coating makes them water resistant, which is indicated by a “H2O Repel” label on the tongue. You may also notice the shield versions of both Free Runs and LunarGlides will be more on a dull side design-wise, because the reflective/water resistant coating ink makes them a little more monochromatic and limited in the range of colors. But otherwise, it’s the same shoe.
Here, I was able to simulate the effect with a blue FreeRun+ 3 Shield:
https://dl.dropbox.com/u/455517/FreeRun3Shield-Natural-and-shining.jpg
The top picture shows how it looks under natural lightning conditions. The bottom pictures show it being lighted at an angle while in a shadowed position. You’ll notice quite a bit of the upper will shine.
Cheers,
Ollie.
I’m just about to begin running and still trying to find a shoe to buy. Do you guys recommend this shoe to a newbie like me? Also, I tried the “pronation” test thing and I think I fit in the neutral category. Thanks!
I personally love the shoe, but maybe it’s a bit hardcore for starting running in them
What do you mean by “hardcore” sir?
Hi, what I mean is that the purpose of the Free is to be an additional running shoe in your rotation, not your main one. Of course you can use it as your only running shoe if you wish, but we won’t recommend it for a beginner.
What size should i get this if i normally wear size 7.5-8 and have a 4 inch wide foot?
Are you normally a 7.5-8 in Nike? If so, I’d probably get the same size of shoe that you’ve been wearing in Nike. I don’t see these shoes being any different in size from my other Nike running shoes. If the 7.5-8 is in a different pair of shoes there might be a slight difference. Many people believe that Asics run a half size smaller than Nike but I have not found this to be the case.
I am wondering if this shoe will be good for someone with plantar fasciitis? Am getting differing opinions on what type of shoe to have. Some say to have neutral with my orthotic other say to start barefoot running to strengthen my foot. Any suggestions would be greatly appreciated.
As a suggestion remove the inserts in your Nike free as this is a far better option as you feel that you are more in tune to barefoot running land on the front soles of your feet and shorten your stride. Dont confuse your feet by changing shoes to often I too had plantear fascia this disapearred when insoles were removed as they tend to agrivate your fascia.
Great shoes this is my 5 pair of Nike free have had the Nike free2 and now nike free 3 which have a lower sole As I am a forfit runner they are ideal and very flexable have had no injuries been running 34 years and they are the best shoes from Nike ever. I wher them while working as I am in the rubbish industry also use them on trails stones dont matter the secret is to shorten your stride with these and run on the balls of your feet strenthens knees hips calves etc as you dont role as you do on traditional non flexble “cloggs” as I call them thats the old traditional EVA solid sole shoes.
I work in them all day legs never get tired
I think it is only me that got many blisters on my feet from running in these shoes. Although they felt pretty comfortable at first except the stitch running below my bunion feeling a little bit tight they turned out to be uncomfortable as I ran. I find the sole comfortable but maybe because that I’ve got a bony feet it gave me lots of blisters.
Hi. For the over pronators, which shoes would you recommend? nike free run 3 or nike lunarglide 3 or lunarglide 4?