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It’s the year 2024 and I feel like Nike has a strong line-up of training shoes to choose from. When it comes to working out and training shoes, we all have our favorite brands and models that we tend to pledge loyalty to.
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 or doing HIIT workouts in the Nike Air Zoom TR 1, I’ve reviewed all of the latest models.
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. This is something most review sites and reviewers aren’t doing, and if you have questions, please ask!
My Picks for the Best Nike Training Shoes
- Best Nike Training Shoes for Running: Nike Free Metcon 5
- Best Nike Training Shoes for HIIT Workouts: Nike Free Metcon 5
- Best Nike Training Shoes for Lifting: Nike Metcon 9
- Best Nike Training Shoes for CrossFit: Nike Metcon 9
- Best Nike Training Shoes for Classes: Nike Air Zoom TR 1
- Best Nike Shoes for Olympic Weightlifting: Nike Romaleos 4
Best Nike Training Shoes for Running
When 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 5
- Best For: HIIT Workouts, Light Lifting, Shorter Runs
- Heel-to-Toe Drop: 5mm (per Nike’s support)
- Weight: 10.05 oz
- Removable Insole: Yes
- Sizing: True to Size.
- For More Info: Read My Review
Nike Free Metcon 5
$120
Pros
- The reworked upper and tongue give this shoe a more spacious fit and they're easier to get on than the FM4.
- If you want a shoe for mostly HIIT/class-style workouts with some strength blended in, then you'll enjoy this shoe.
- The Nike Free midsole is flexible in the forefoot while the heel is a little more stable. This shoe should be stable enough for most light to moderate-weight training contexts.
Cons
- The heel can feel a little clunky and blocky at times and if you like lower-profile shoes, then you'll want to consider this.
- The exposed midsole foam in the midfoot can hinder this shoe's long-term durability for daily wear and outdoor workouts.
- For heavy strength sessions, I'd pass on this shoe. This shoe's midsole started to compress when I was lifting anything over 225 lbs.
Best For
- HIIT
- Class Workouts
- Light to Moderate Strength Training
- Short Runs (3 miles)
Falls Short
- For Heavy Lifting (225+ lbs)
- For CrossFit
If 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)
- Best For: Shorter and Mid-Range Runs
- Heel-to-Toe Drop: 4mm
- Weight: 9.8 oz
- Removable Insole: Yes
- Sizing: True to Size
- For More Info: Read My Review
Nike Zoom Metcon Turbo 2
$150
Best For
- Recreational Lifting
- HIIT Workouts
- Athletic-Style Training
- Casual CrossFit
- Short Speed-Focused Runs
Falls Short
- For Rope Climbing
- For Long-Term Durability
- For 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 responsiveness.
Best Nike Training Shoes for HIIT Workouts
I’m considering three key construction aspects when discussing Nike training shoes for HIIT. 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 5
- Best For: HIIT Workouts, Light Lifting, Shorter Runs
- Heel-to-Toe Drop: 5mm (per Nike’s support)
- Weight: 10.05 oz
- Removable Insole: Yes
- Sizing: True to Size.
- For More Info: Read My Review
Nike Free Metcon 5
$120
Pros
- The reworked upper and tongue give this shoe a more spacious fit and they're easier to get on than the FM4.
- If you want a shoe for mostly HIIT/class-style workouts with some strength blended in, then you'll enjoy this shoe.
- The Nike Free midsole is flexible in the forefoot while the heel is a little more stable. This shoe should be stable enough for most light to moderate-weight training contexts.
Cons
- The heel can feel a little clunky and blocky at times and if you like lower-profile shoes, then you'll want to consider this.
- The exposed midsole foam in the midfoot can hinder this shoe's long-term durability for daily wear and outdoor workouts.
- For heavy strength sessions, I'd pass on this shoe. This shoe's midsole started to compress when I was lifting anything over 225 lbs.
Best For
- HIIT
- Class Workouts
- Light to Moderate Strength Training
- Short Runs (3 miles)
Falls Short
- For Heavy Lifting (225+ lbs)
- For CrossFit
The 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 Air Zoom TR 1
- Best For: HIIT Workouts and Classes
- Heel-to-Toe Drop: N/A
- Weight: 10.6 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- For More Info: Read My Review
Nike Air Zoom TR 1
$130
Pros
- Air Zoom Unit Adds Bounce
- Good for Most Classes
- Decent for Short Runs
Cons
- Can Feel Snug On Wide Feet
- Forefoot Is a Little Low Volume
- Not Ideal for Heavy Lifting
Best For
- HIIT Workouts
- Light to Moderate Strength Sessions
- Short Runs
- Jump Rope
Falls Short
- For Heavy Strength Work
- For CrossFit
- For Wide Feet
If you’re not a fan of the midsole and heel on the Free Metcon 5, then the Nike Air Zoom TR 1 can be an awesome option for HIIT workouts, too. This shoe features a Nike Air Zoom Unit that spans the entirety of its sole.
For plyometrics and multi-directional workouts, I found the Air Zoom Unit to give this shoe a nice “bounce” and “poppy” feeling. On top of this, I also find that the softer EVA midsole helps contribute to this shoe’s responsiveness.
In the context of traction, the Air Zoom TR 1’s outsole is built well and the lugs on it have good bite on different surfaces. For example, if you’re doing HIIT workouts on turf that include sleds and kettlebells you shouldn’t have slip issues in this model.
I also like that you can use this shoe for lighter strength sessions. If you plan to also lift in this shoe, I’d suggest capping your loading to around 365 lbs. That’s when I started to notice some midsole compression in this shoe.
Best Nike Training Shoes for Lifting
When 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 9
- Best For: Lifting, CrossFit, and Athletic Training
- Heel-to-Toe Drop: 4mm
- Weight: 13.25 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to 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.
Second Pick: Nike Metcon 8
- Best For: Heavy Lifting and CrossFit
- Heel-to-Toe Drop: 4mm
- Weight: 12.35 oz
- Removable Insole: Yes
- Sizing: True to Size, but Toe Box Fits Slimmer
- For More Info: Read My Review
Nike Metcon 8
$130
Best For
- Cross-Training
- CrossFit and CrossFit-Style Workouts
- Lifting
Falls Short
- For Wide Feet
- For Running
The 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 CrossFit
The 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 9
- Best For: Lifting, CrossFit, and Athletic Training
- Heel-to-Toe Drop: 4mm
- Weight: 13.25 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to 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 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 8
- Best For: CrossFit, Cross-Training, and Lifting
- Heel-to-Toe Drop: 4mm
- Weight: 12.35 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to Size, but Toe Box Fits Slimmer
- For More Info: Read My Review
Nike Metcon 8
$130
Best For
- Cross-Training
- CrossFit and CrossFit-Style Workouts
- Lifting
Falls Short
- For Wide Feet
- For Running
To 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 run 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 Classes
For the class-focused individual, I’m looking for two key aspects: 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 Air Zoom TR 1
- Best For: HIIT Workouts and Classes
- Heel-to-Toe Drop: 5mm
- Weight: 8.90 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to Size
- For More Info: Read My Review
Nike Air Zoom TR 1
$130
Pros
- Air Zoom Unit Adds Bounce
- Good for Most Classes
- Decent for Short Runs
Cons
- Can Feel Snug On Wide Feet
- Forefoot Is a Little Low Volume
- Not Ideal for Heavy Lifting
Best For
- HIIT Workouts
- Light to Moderate Strength Sessions
- Short Runs
- Jump Rope
Falls Short
- For Heavy Strength Work
- For CrossFit
- For Wide Feet
If you’re taking classes regularly and that’s your main mode of fitness then it’s tough to fault the Air Zoom TR 1’s performance. This is one of the most “class-optimized” training shoes I’ve reviewed in recent years.
The blend of this shoe’s EVA midsole and Air Zoom Packet gives it a lot of bounce and responsiveness for all types of classes. For example, you can rip on the treadmill in Barry’s or do squat jumps in F45 and this shoe will work exceptionally well.
The full rubber outsole is another perk of this shoe for classes. As opposed to the Free Metcon 5 which does have some exposed foam on the midsole, this model’s rubber seems a bit grippier across all surfaces which is great for turf workouts.
If you’re in between the Air Zoom TR 1 and Free Metcon 5 and you typically bias your training toward classes over heavier strength training, then I’d opt for the Air Zoom TR 1. It’s stable enough to support lifts up to about 365 lbs as well.
Second Pick: Nike Free Metcon 5
- Best For: HIIT Workouts, Light Lifting, Shorter Runs
- Heel-to-Toe Drop: 5mm (per Nike’s support)
- Weight: 10.05 oz
- Removable Insole: Yes
- Sizing: True to Size.
- For More Info: Read My Review
Nike Free Metcon 5
$120
Pros
- The reworked upper and tongue give this shoe a more spacious fit and they're easier to get on than the FM4.
- If you want a shoe for mostly HIIT/class-style workouts with some strength blended in, then you'll enjoy this shoe.
- The Nike Free midsole is flexible in the forefoot while the heel is a little more stable. This shoe should be stable enough for most light to moderate-weight training contexts.
Cons
- The heel can feel a little clunky and blocky at times and if you like lower-profile shoes, then you'll want to consider this.
- The exposed midsole foam in the midfoot can hinder this shoe's long-term durability for daily wear and outdoor workouts.
- For heavy strength sessions, I'd pass on this shoe. This shoe's midsole started to compress when I was lifting anything over 225 lbs.
Best For
- HIIT
- Class Workouts
- Light to Moderate Strength Training
- Short Runs (3 miles)
Falls Short
- For Heavy Lifting (225+ lbs)
- For CrossFit
If you like the casual class but primarily do weight training and casual runs, then the Nike Free Metcon 5 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. A lot of my community members report that they like this shoe for workout classes like Barry’s and Orange Theory.
As opposed to a Nike Metcon that is a bit more limited with its versatility due to its increased stability, the Nike Free Metcon 5 does a good job at providing enough stability without taking away from its capabilities to excel in activities like classes.
I also like this shoe for casual wear and walking as well. If you’re someone who wants a shoe for HIIT, classes, some strength training, and walking or running errands the Nike Free Metcon 5 can be a great pick.
Best Nike Shoes for Olympic Weightlifting
Nike has been well-known for their weightlifting shoes for quite some time, however, they haven’t produced a newer model in multiple years.
Top Pick: Nike Romaleos 4
- Heel Height: 20mm (.75″)
- Weight: 20.1 oz (for my size 10 model)
- Removable Insole: Yes
- Sizing: True to Size, runs narrow though.
- 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 |
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.
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.
Frequently Asked Questions (FAQ)
Q:What are the best Nike training shoes for CrossFit?
Q:Can you run in Nike training shoes?
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!