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Table of Contents+
For my Nike friends, I wanted to put together a round-up that highlights some of my favorite Nike training shoes. 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. Whether it’s deadlifting 530 lbs in the Nike Metcon 9, tackling a WOD in the Metcon 10, or doing HIIT workouts in the Free Metcon 6, there’s likely a Nike trainer that works great for your needs.
Every shoe below has been hand-tested by me, and every model has an individual written and video review to give the full breadth of what to expect with certain models. With price points continuing to increase, details matter more now than ever.
Nike Gym Shoe Buying Guide
- The Go-To Pick for Classes/HIIT: Nike Free Metcon 6
- The Pick for Max Stability and Lifting: Nike Metcon 9
- The Go-To Pick for CrossFit: Nike Metcon 10
- The Pick for Buying On a Budget: Nike MC Trainer 3
- The Pick Up for Squats and Olympic Lifting: Nike Romaleos 4
What to Buy for Classes/HIIT: Free Metcon 6
For HIIT, classes, and general strength work, it’s tough to beat the Free Metcon 6. This is usually the shoe I recommend for the generalist who likes to lift a little each week, then tackle classes that involve a blend of short runs, lifting, and jumping.
- Removable Insole: Yes
- Narrow (<D): True to size.
- Medium (D-E): True to size.
- Wide (2E+): True to size. 3E+ will likely want to pass.
- For More Info: Read My Review
Nike Free Metcon 6
$125
Pros
- Free Midsole Is Responsive
- Good Flexbility Throughout
- Works Great for Classes
Cons
- Forefoot Durability Can Be Spotty
- Boot Can Be a Miss for Thick Feet
- Tough to Clean
Best For
- Recreational Lifting
- HIIT
- Classes
- Hybrid Workouts (short runs)
Specs
| Heel-to-Toe Drop | 5-6mm (allegedly) |
| Weight | 12.1 oz |
| Width | Medium |
| Lifting Threshold | ~365 lbs |
| Run Distance Threshold | ~2 mi at one time |
The Free Metcon 6 can be a good “safe bet” for many. It’s a shoe that you really can do it all in when it comes to lifting, jumping, and doing short runs. Unlike the Metcon 9 and 10 that run too dense for HIIT and classes, this shoe has a little more forgiveness to their feel.
The Nike Free midsole is responsive in the forefoot and midfoot so you get a high degree of flexibility, and in the heel, it’s a little denser which is great for lifting purposes. For things like jump rope, box jumps, and burpees, this shoe’s midsole feels bouncy and responsive.
This shoe has a bootie-style construction with a fairly spacious forefoot and midfoot volume. For most foot anatomies, this provides a nice blend of security and space for training without feeling too loose or tight (the FM 4 and 5 felt super tight, IMO).
For most gym surfaces, the outsole does a good job of promoting bite and grip. That said, me and a few of my community members have had midsole durability issues with this shoe when pushing heavy sleds on turf (5+ plates), so if you’re doing that often, grab a Metcon 10 or Air Zoom TR 1.
The Verdict: The Free Metcon 6 is a great option for classes and HIIT. If you want to explore other options that can work well, look into the older Air Zoom TR 1 and the Flex Control 4 if you need something on a budget.
What to Buy for CrossFit: Metcon 10
It’s about time, Nike. The Metcon 10 is the first fairly well-versed shoe for CrossFit that Nike has produced since the Metcon 6. Don’t get me wrong, the 7, 8, and 9 got the job done, but they severely lacked in the versatility playing field.
The 10 feels like a step back to the OG Metcons that most of us loved and fell in love with. This shoe has more versatility than the Metcon 9 and a low-profile, athletic vibe.
- Removable Insole: Yes
- Narrow (<D): True to size.
- Medium (D-E): True to size.
- Wide (2E+): True to size. 3E+, pass or go up a half-size.
- For More Info: Read My Review
Nike Metcon 10
$155
Pros
- Stable for lifting
- Athletic feeling upper
- Good for arch support lovers
Cons
- Not flat feet friendly
- Still lacks versatility
- Upper volume is hit or miss
Best For
- Lifting
- CrossFit
- Cross-Training
- Arch Support Lovers
- Low Volume Feet
Specs
| Heel-to-Toe Drop | 4mm |
| Weight | 11.80 oz (size 10) |
| Width | Medium/Wide |
| Lifting Threshold | ~455 lbs |
| Run Distance Threshold | <1,200 at one time |
For CrossFit specifically, the Metcon 10 excels in two key areas: stability and durability. The ReactX foam midsole, blended with the reworked TPU plate, gives you a “locked-down” feeling in this shoe. You can comfortably train above 405 lbs in this shoe and be okay with overall stability.
That’s why I recommend anyone who does CrossFit or needs an inkling of versatility with stability to go with the Metcon 10 over the 9. The reworked upper on the Metcon 9 is also a big win for overall durability. The reinforced layers are pretty abrasion-resistant to rope climbs and toe dragging in burpees.
This shoe also has a lower-profile feel to it, which reminds me of the fit of the Metcon 1 and older models. If you like that classic cleat-like fit that older Nike training shoes had, then I think you’ll naturally enjoy the feel of these on your feet for CrossFit workouts.
The outsole grip is also great in this shoe and Nike reworked the excessive rope guard on the 10. This has given this shoe a little more breathability and has reduced the overall weight of this shoe, making it a little more CrossFit-friendly.
The Verdict: The Metcon 10 is the best CrossFit shoe from Nike at the moment. Do I think it’s the best on the market overall? No, and I think there are stronger options, but it’s certainly a step in the right direction for the brand.
What to Buy for Lifting: Metcon 9
Despite being a year older than the Metcon 10, I’m giving the lifting win to the Nike Metcon 9. It’s a solid shoe for lifting with its overall stability and you can usually find pairs marked down rather handsomely since it’s getting faded out.
- Removable Insole: Yes
- Narrow (<D): True to size.
- Medium (D-E): True to size.
- Wide (2E+): True to size. 3E+, pass or go up a half-size.
- For More Info: Read My Review
Nike Metcon 9
$150
Pros
- Dual-density midsole is great for heavy lifting
- Wider toe box is awesome for toe splay
- Upper promotes durability in CrossFit workouts
Cons
- TPU heel can still feel clunky
- Not great for running and HIIT
- Lacks breathability and rope guards can feel bulky
Best For
- Lifting
- Athletes
- CrossFit
- Wide(r) Feet
Specs
| Heel-to-Toe Drop | 4mm |
| Weight | 13.15 oz |
| Width | Medium/Wide |
| Lifting Threshold | ~515 lbs |
| Run Distance Threshold | <1 mile |
The 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.
The Verdict: The Metcon 9 is a great shoe for the lifting-focused individual. The versatility of this shoe is a complete miss, but when it comes to being stable, grounded, and dense for heavy strength work, they’re great.
What to Buy On a Budget: MC Trainer 3
For budget pick-ups, Nike has a pretty solid offering, and you can often find older, more budget-friendly models on Amazon and floating around. The MC Trainer 3 is probably their most well-rounded budget shoe at the moment.
- Removable Insole: No
- Narrow (<D): True to size.
- Medium (D-E): True to size.
- Wide (2E+): Pass on these.
- For More Info: Read My Review
Nike MC Trainer 3
$80
Pros
- Well-Rounded for Price
- Midsole Is Responsive
- Good Outsole Grip
Cons
- Not Great for Flat Feet
- Upper Volume Can Feel Snug for High Insteps
- Heel Can Feel a Little Blocky (Still)
Best For
- Lifting
- HIIT
- Cross-Training
- Budget
Specs
| Heel-to-Toe Drop | N/A (feels like 4mm) |
| Weight | 10.15 oz (size 10) |
| Width | Narrow |
| Lifting Threshold | ~455 lbs |
| Run Distance Threshold | 1-2 miles at one time |
The MC Trainer 3 takes the edge as my favorite budget model due to its stability and versatility. This shoe’s medium-density EVA midsole is stable enough to train comfortably over 400 lbs, which is a “nice to have” feature, especially for a shoe that costs around $80.
Despite the midsole being stable, it also has a nice degree of versatility. For example, this shoe can be a good option for anyone who likes to jump and do short runs with their lifting. When programming and testing for things like squats with box jumps, the MC Trainer 3 performed well.
The full rubber outsole tread does a good job of providing grip on different surfaces, and this was also a nice win with this shoe. The lugs are fairly aggressive and there’s enough rubber covering the midsole to boost this shoe’s long-term durability.
In terms of fit, these feel athletic and have a lower-profile fit. That’s why I also like recommending this shoe for athletes, especially younger athletes, who are playing sports with shoes that have a similar fit and feel.
The Verdict: If it fits your foot well, it’s tough to beat the MC Trainer 3 for the price. This shoe is stable, versatile, and tends to have good durability for its price. If you can find them for less than $80, then that’s an even bigger win.
What to Buy for Squats/Weightlifting: Romaleos 4
The Romaleos 4 is the more premium weightlifting shoe from Nike at the moment. You can typically find pairs floating around for well under their original asking price of $200. For example, you can find them on Amazon pretty regularly for around $150-175. If you need an even more budget-friendly lifter, go with the Nike Savaleos.
Top Pick: Nike Romaleos 4
- Removable Insole: Yes
- Narrow (<D): True to size.
- Medium (D-E): True to size.
- Wide (2E+): 2E, size up a half-size. 3E+, pass on these.
- For More Info: Read My Review
Nike Romaleos 4
$200
Pros
- Good stability for heavy lifts
- Dual straps provide ample upper security
- Outsole grips different floors well
Cons
- Upper can feel limiting for high-volume feet
- Toe box isn't the widest
- Forefoot can feel wicked rigid
Best For
- Weightlifting (Snatch and Clean & Jerk)
- Squats
- Exercises Where a Heel Wedge Is Desired
Specs
| Heel-to-Toe Drop | 20mm |
| Weight | 20.1 oz |
| Width | Narrow/Medium |
| Lifting Threshold | 405 lb |
| Run Distance Threshold | N/A |
The Nike Romaleos 4 is my top pick in the context of looking for Nike shoes built for weightlifting. This model has been used for years by top athletes and it’s been a consistent performer in my weightlifting shoe rotation.
This shoe features a TPU midsole that does a good job of limiting compression when hitting heavy squats, cleans, and snatches. For example, I’ve squatted over 400 lbs in this shoe with no compression issues whatsoever.
Outside of its ability to be stable under heavy weight, I also like the Romaleos 4 midfoot security. This shoe features dual straps that lock the foot down well, especially during power exercises like clean & jerks and snatches.
The upper has also proved to be durable over longer durations of time. I’ve had my pair of Romaleos 4s for two years now and they’ve held up well throughout multiple squat and weightlifting workouts. If you take good care of them, they’re a good investment.
The Verdict: For a strong performing lifting shoe, it’s tough to beat the Romaleos 4. It tends to last a while as well, so I look at them like an investment for most lifters since they’ll usually last multiple years when just worn for squats and weightlifting sessions.
How I Test and Review Nike Training Shoes
When 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.
- Stability: Stability tests revolve around a shoe’s ability to support different loads when lifting and how they promote balance when doing different activities. For example, can you squat heavy in a shoe and do plyometrics without performance dipping?
- Versatility: Versatility-focused tests revolve around a shoe’s range. How well does a shoe perform in different settings? Can it work for functional fitness, a workout class, or recreational lifting? Where does the shoe’s versatility fall off?
- Durability: Durability tests revolve around how a shoe’s midsole, outsole, and upper hold up during my stability and versatility-focused workouts.
Takeaway Thoughts
Every 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).
Vaibhav
Would really love it if you could provide more suggestions for “Best Nike Training Shoes under 100$”, since the 2 pairs which are listed in 2022 rankings, namely “Renew Retaliation 4” & “MC Trainer 2” respectively, both of them according to you in their individual review video as well as in the 2022 compilation video, are/could potentially be problematic for those having wider foot and are suitable mainly to those with narrow feet only.
I’m not sure if I can think of a Nike model that costs less than $100 USD that has a good width to them. Plus, those are the most up to date models for those product lines so they have 2022/2023 carryover 🙂
Are you open to exploring UA or Reebok? They have some wider options for less than $100!