With more than a dozen to choose from, what are the best nike running shoes for you in 2020? Here is every model tested, rated and explained!
Updated: October 26th, 2020
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BEST OVERALL
BEST OVERALL
BEST OVERALL
Nike Zoom Pegasus 37
Nike Zoom Pegasus 37
With the introduction of React Foam, Nike improved on a shoe that can do it all: from daily training to tempos and long distance racing. MUST TRY.
Nike quietly keeps improving on a trail shoe that is comfortable and fast.
Henry Howard
Ultra runner and certified running coach.
Nike is one of the most innovative running shoe brands out there. While they do stick to some popular models for years (ie the more than 30 years history of the Nike Pegasus), they constantly introduce new technologies and with them, new names and classification.
This article will help you make sense of all those model names, technical jargon and finally understand which of Nike's running shoes is meant for which runner.
Nike Zoom Running Shoes
The first and most popular category is the "Zoom" family of running shoes. Built around the hyper-popular Pegasus, it includes shoes that are meant for both daily training, spadework training and even race day.
Zoom Air is Nike's lowest profile Air unit, characterised by a fast and responsive ride that still proves quite cushioned.
Versatile consistent cushion for long runs, tempos and intervals.
Durable midsole and outsole capable of withstanding many miles.
Comfortable lightweight upper.
“The Pegasus 37 is a reliable daily trainer that can do it all. The switch React foam has quite possibly created the best version yet. ”
Recommended for
The Pegasus 37 is a wonderfully Versatile shoe cushioned enough for beginners and has a snappy ride for picking up the pace. This is a do it all kind of shoe that works for any runner.
“Similar to the Pegasus but with a smaller Zoom unit, the Winflo is a entry level neutral running shoe that is perfect for beginners while they build up their mileage.
”
Recommended for
The Winflo 7 is for neutral runners, looking for a cushioned shoe for the longer run, to be used as a versatile daily trainer. Aimed at runners looking for a shoe that blends great technology, fantastically sleek, modern looks and a good value price tag. If you want responsive Zoom foam...
“The Nike Tempo Next% is supposed to be the replacement for the Pegasus Turbo 2 and a training companion for the Alphafly Next%.
While having a very unique and highly responsive ride, the Tempo Next% rides much firmer than the Pegasus Turbo 2 and a little too firm for easy and marathon paced runs. It's best suited to fast runs below 15 kilometres.
”
Recommended for
If you're a heavier runner looking for a shoe for mainly fast runs and price isn't an issue, get the Tempo Next%. It has a comfortable upper with great lockdown and a firm but very responsive ride.
“The Pegasus Turbo is a lighter weight version of the normal Pegasus that is meant for faster training and track workouts. The midsole is made of ZoomX, the same foam used in the Vaporfly Elite and Vaporfly 4% running shoes.
”
Recommended for
Experienced mid to long distance runners who want to follow in the footsteps of world-class runners should consider this shoe, assuming they're ready to pay the premium price for premium tech.
“The Structure is the only traditional support shoe that is left in the Nike lineup. It is the stability counterpart of the Pegasus or maybe even of the Vomero.
”
Recommended for
If you're a neutral runner or an overpronator looking for a stable, max-cushioned trainer for recovery or long runs, the Structure 23 is the shoe for you.
React is the name of one of the new Nike's foam materials for shoe midsoles.
Originally introduced in their basketball shoe line, it has made its way (successfully) in the running shoe line.
The main characteristics of the React foam are a unique combination of cushioning (soft while it compresses on ground impact) and responsiveness (the ability of quickly going back to its original shape).
Although many brands make similar claims about their latest foams, we tested the Nike React running shoes and we agree that this material is a game changer.
Soft stability without a medial post or overly firm midsole foam.
Rocker design provides a very efficient feeling ride.
Wider forefoot fit than most Nike shoes.
“The Nike React Infinity Run provides the best cushioning platform on the market with a natural feeling stability due its wider shape. Nike uses more React foam than ever to create a soft and springy ride that seems to rejuvenate the feet and legs on easy days and long runs. This is a great high mileage shoe to wear in between faster paced workouts.”
Recommended for
The Nike React Infinity Run is a shoe that will have very broad appeal. It has enough protection and stability to work as a great shoe for beginning runners who are just getting into the sport. Additionally, the protection of this shoe will appeal to advanced and elite runners looking for a...
“The Nike React Miler is a completely new running shoe release designed to give a highly cushioned ride on your longer runs. If you're looking to go for miles on the road, this is an exciting shoe!”
Recommended for
The React Miler is for neutral runners, looking for a plush cushioned ride and abit of help with stability on longer runs.
“Nike’s Epic React Flyknit 2 shoe brings a lot to the table and it all comes together to give runners of all levels a quality daily trainer. It’s a pricey daily trainer, but most will find it’s worth the extra cost.”
Recommended for
Anyone not satisfied with entry-level trainers who needs a shoe that keeps up with fast workouts, long runs, and some daily gym activities should look into this shoe.
Flyknit upper is moderately supportive, yet flexible
Soft, responsive cushion
Supportive ride in a med-high arch shoe
“The Nike Odyssey React Flyknit 2 is a mouthful to say and is equally packed with potential, offering light stability by way of a med-high arch and med-supportive upper, with a touch of flexibility in the forefoot and a snug, low-volume fit. When tied with heel-lock lacing, this $120 shoe holds the foot secure with no pinching or excess movement from the flexibly-soft fit; React midsole material does the rest to offer a soft yet light and springy ride.”
Recommended for
Those with low-moderate support needs and med-high arches (or can handle this in a shoe) will enjoy taking Odyssey React out for cushioned long runs and recovery runs; also wear it for up-tempo efforts and long-distance races.
“Nike’s Legend React shoe brings the new React foam into an affordable running shoe package while keeping a strong focus on a smooth ride and a smooth fitting upper.”
Recommended for
The Nike Legend React is for the seasoned runner who wants to try out a new generation of foam technology in a daily trainer while keeping a budget in check.
There's no denying Nike's recent dominance in marathon racing. We like to think the runners had some credit too - but the sheer amount of victories show the commitment the Oregon brand has towards marathon racing.
One shoe is the clear hero of this dominance - the Vaporfly - but a few other deserve your attention.
Explosive responsiveness provided by Zoom Air pods.
“The Alphafly Next% is the flagship Nike marathon racing shoe and is deserving of its premium price.
Light, breathable Atomknit makes its debut while the combination of ZoomX and a stiff carbon plate results in a propulsive ride second to none.
And if that wasn't enough, two giant Zoom Air pods in the forefoot give the Alphafly extra “pop”.”
Recommended for
If you're a runner looking for a highly cushioned race day option which is super responsive and very stable, the Alphafly Next% is a great choice.
“The Nike Tempo Next% is supposed to be the replacement for the Pegasus Turbo 2 and a training companion for the Alphafly Next%.
While having a very unique and highly responsive ride, the Tempo Next% rides much firmer than the Pegasus Turbo 2 and a little too firm for easy and marathon paced runs. It's best suited to fast runs below 15 kilometres.
”
Recommended for
If you're a heavier runner looking for a shoe for mainly fast runs and price isn't an issue, get the Tempo Next%. It has a comfortable upper with great lockdown and a firm but very responsive ride.
“Latest iteration of the line that started for the Breaking2 project, the Nike ZoomX Vaporfly Next % is the shoe that has dominated the marathon world in 2019 and does not seem intentioned to stop for 2020.
”
Recommended for
Any runner who is looking to compete (either against others or against themselves) in a long-distance race.
Improved Outsole Durability and Traction from Zoom Fly Flyknit
VaporWeave Upper Material
Cheaper and More Durable than Higher-End Options
“The Zoom Fly 3 is the “affordable” version of the Nike premium distance racing shoes. While this is the tier below the Vaporfly 4% and Next% shoes, the Zoom Fly 3 come with premium Nike running shoe features in a more accessible format.”
Recommended for
The Zoom Fly 3 is best suited for more experienced runners willing to shell out some cash for a premium performance shoe, but not willing to break the bank on the less durable higher end models, and runner's looking for a top end distance training/racing shoe.
“The Nike Zoom Streak 7 is a minor update to the previous version of the popular racing shoe. The updates are so minor that the seventh iteration of the Streak still provides a great responsive feeling with similar upper issues to previous versions.”
Recommended for
The Zoom Streak 7 is a great racing option by Nike for runners looking for maximum performance in a lightweight shoe for any racing distance, including up to a marathon. It is a cheaper option for a race day shoe compared to other Nike offerings.
“The Nike Terra Kiger was created with speed on the trails in mind. From toe to heel, the shoes are designed to let the runner blaze down dirt trails, paved trails and roads. The more technical the terrain, the less effective the Kigers can be.
”
React foam midsole gives the shoe a bouncier ride.
Integrated gaiter works well to keep out debris.
Comfortable well fitting upper.
“The WildHorse 6 is a well cushioned daily trail shoe that has a nice bouncy feel. The shoe is well suited for longer moderately paced runs. A lack of stability and increased weight makes this more of a draft horse versus a thoroughbred limiting it moderate rolling terrain versus more wilder unkept technical trails.”
Built-in faux gaiter prevents debris from entering the shoe
Stylish
“The Nike Pegasus Trail 2 is sufficient for road to dirt or grass trails; however, it does not perform well on most other types of trail terrain.While its trail-specific features provide protection, this shoe’s traction and stability are particularly unreliable on rocky or steep terrain making it impractical for any technical trail running.”
Before minimalism was a thing and before barefoot runners started burning their shoes, Nike quietly introduced the Free range with a simple idea: a shoe to add to your training rotation, to stimulate your own foot muscles and balance. So while your daily training and racing shoes might protect you, once in a while you should introduce some extremely flexible shoe so that your feet can train naturally.
“The Free RN 5.0 is a running shoe designed for short training runs, up to 5km, speedwork and drills.
It can also be used for runners looking to work towards the sensation of barefoot running, with the protection of a shoe, and a little support.
”
Recommended for
The Nike Free RN 5.0 2020 is for the runner who wants a specialist trainer that will help them improve their running form and strengthen their legs.
“The Free RN Flyknit 3.0 is a running shoe designed for short training runs, up to 5km, or for runners looking to create the sensation of barefoot running, with the protection of a shoe.
Released at the same time as the Nike Free RB 5.0, the difference are mainly the upper and the heel drop.
”
Recommended for
The Free RN Flyknit 3.0 is recommended for runners who are used to minimal support when running. If you are not used to this type of shoe, it it recommended that you wear this for your day to day activities first, to get used to the new foot position and minimize risk of injury.
Fantastic support for lower body joints with lifting, building on solid base
Flywire lacing gives locked down snug fit, whilst wide toe box gives toes room to move around
“This is Nike's best shoe for the gym. From weight lifting to classes, HIIT, and treadmill running the Metcon can do it all.
”
Recommended for
The Metcon 6 is for people serious about their fitness and their strength training, who are looking for a shoe that can handle all exercises thrown at it. If you want something you can lift, interval train, and go for short sharp runs in, this is the shoe for you.
Understanding the meaning and design principles behind the tech names will help you navigate through the catalog faster. Here’s an overview.
Upper technologies
Flyknit
Flyknit is a special woven fabric that makes the upper of a shoe feel like a sock, by placing yarns and knits strategically around the structure in order to support the foot of the runner when needed and leave it free everywhere else.
Flyknit running shoes are lightweight: a light yarn replaces multiple stitched or glued panels. Flyknit also allows for extremely precise upper fit, being able to seamlessly integrate tight-knit areas where support is needed and wide-knit areas to allow for flexibility.
Flyknit is environmentally friendly as it produces 60% less waste than traditionally constructed running shoe uppers.
This technology is Nike’s latest, so expect to pay a premium for Flyknit shoes.
Most notable examples of Flyknit shoes are the Flyknit Racer (as the name implies, a fast and light shoe for racing distances all the way to the marathon) and the Nike Free Flyknit (an extremely flexible and lightweight running shoe to strengthen and train the muscles in your feet).
FlyKnit Loft
FlyKnit Loft is a FlyKnit variation which is breathable and durable. It has 3 distinct layers which help keep the foot secure. It has a smooth, plastic-like feel and does not stretch.
AtomKnit is a new, more advanced type of FlyKnit material. The difference between AtomKnit and FlyKnit is that AtomKnit is steamed and stretched. AtomKnit is extremely lightweight, very breathable and does not absorb water.
AtomKnit is only used on the flagship shoe, the AlphaFly Next%.
VaporWeave
VaporWeave is an engineered, woven mesh with a smooth, plastic-like feel which is light and strong. Its main advantage is that it doesn’t absorb water so during a race, the shoe will not absorb sweat and weigh you down. VaporWeave is very breathable but doesn’t conform to the foot so creasing may occur.
Engineered Mesh (sometimes called “Flymesh” by Nike) is a lightweight mesh construction that is – compared to traditional mesh fabrics – more breathable and is at the same time both more durable and flexible.
Engineered Mesh features more prominent perforations than traditional mesh. It is a completely different construction than the previously mentioned Flyknit and shoes with Engineered Mesh usually have a lower price-point.
Engineered mesh is used on the Pegasus 37, Miler, Vomero 14, Downshifter 10 and Winflo 6.
An overview of Nike running shoe sole and cushioning technologies
Midsoles of running shoes are made of foam. Each company has their own trademark foam mix that tries to achieve the following: be as lightweight as possible, be soft in order to absorb the impact with the ground, be elastic (in order to compress on impact and release propelling you forward), be durable (foam does deteriorate with use, so all foam materials need to be engineered to maintain its characteristics for a decent amount of time).
React Foam
React is a styrene-based material which is a synthetic rubber. It is lightweight, durable and resistant to temperature changes. React doesn’t have sink-in softness but has a dense, rubbery feel with a noticeable spring.
ZoomX delivers Nike Running’s greatest energy return. It is featherlight, cushioned, springy and great at preventing foot fatigue. ZoomX is quick to compress and snaps back instantly.
Cushlon is a mix of Phylon and rubber additives that makes it lightweight and responsive.
Nike Air
Everybody knows Nike Air. That’s how Nike got big in the 80s in the first place. But do you exactly know what Nike Air is ?
Nike running shoes in the “Air” category often use Cushlon foam in their soles. Soft and resilient, this foam has 2 limitations: it is quite heavy (as most foam is) and it is not as “bouncy” as many runners expect their shoes to be.
The solution? Cutting off areas of the Cushlon-foam-made midsole and filling them up with plastic bags filled with “Air” (Nike’s secret gas compound). What this achieves is to reduce weight (by replacing the heavy foam with a very lightweight “airbag”) and to increase cushioning (being these airbags softer and springier than the Cushlon foam).
Depending on the shoe, you can have Nike Air bags in the heel, the toe, or both.
Air bags come in 3 formats: Air, Air Max and Zoom Air.
Nike Air -> the most common, medium sized air bags that fit well especially under the heel.
Air Max -> very thick and highly cushioned bags of air. In our opinion too unstable for proper running, mostly used on lifestyle shoes.
Zoom Air -> the thinnest units, ideal to fit in low-profile shoes. They were initially developed for soccer shoes, where normal Air bags would not fit inside the ultra-thin sole
Nike Free
Nike Free is a concept. Started around 2005, the idea was to create a shoe that is so flexible that leaves the foot completely free to move in the most natural way.
Some people object that the Frees are still very cushioned shoes, therefore preventing the runner to have a true feeling for the ground below them.
While this might be true, the extreme flexibility of the Free sole unit, combined with very open-mesh and unconstrained upper make for a treat.
What do the numbers next to a Free shoe mean?
Nike abandoned the use of numbers in the Nike Free line in 2016, when they completely revamped the category.
Originally Nike Frees came in different versions, depending on how flexible they were. Their flexibility was ranked on a scale that goes from 1.0 to 10.0, where 1.0 means “bare feet” and 10.0 is a traditional running shoe.
In 2016, with the coming of the new auxetic construction, the Nike Free range is completely new and the numbers are gone. We’ll go through the line and the models in a minute. Keep reading!
Nike Free Auxetic Construction
The new principle behind the Nike FREE line of running shoes is called “auxetic design”.
When your foot hits the ground, it expands both in length and width. Picture bouncing a ball on the floor: it squeezes and deforms because of the impact, then the opposite happens while it bounces back.
Nike engineers were looking for a way to design a midsole so that it would expand in both directions during the foot strike. The issue is that most materials, when stretched in one direction, become smaller in the perpendicular direction. Again think of an elastic band. If you pull it to stretch it long, it will most likely become narrower in the middle.
The auxetic design, characterized by the triangular cuts you see in the picture, allows the sole to do that. A stretch in one direction will equate to a stretch in the other.
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