Nike Vaporfly 4 vs Nike Vaporfly 3: What’s Changed and What’s Better

If you're here, chances are you're curious about the latest iteration of Nike’s super shoe. Maybe you loved the Vaporfly 3 and want to know if the Vaporfly 4 is worth the switch.

Or maybe the 3 didn’t quite live up to the hype, and you’re hoping version 4 fixes what felt off.

Either way, let’s dive into everything that’s changed and what hasn’t.

Specs on Paper: Familiar… but Different

At first glance, there aren't huge changes in the spec sheet.

The Nike Vaporfly 4 has a slightly lower stack height in the heel and a more defined 6mm drop.

But don’t be fooled: thanks to the re-engineered carbon plate, that drop feels more aggressive closer to 8mm, like the Vaporfly 3.

The most noticeable change?

Weight. The Vaporfly 4 is significantly lighter. It’s obvious when you pick them up but even more so once you’re on the run.

Midsole Geometry: Sharper, More Responsive

Both shoes stick with a full-length ZoomX midsole and a carbon plate sandwiched in between.

But geometry-wise, things shift.

The Vaporfly 3 leans into that classic forward roll great for propelling you through your stride.

In contrast, the Vaporfly 4 is more refined. It doesn’t throw you forward as much it gives you more control.

This makes the Vaporfly 4 feel more agile, precise, and versatile ideal for runners who want to dictate pace and form rather than be pushed by the shoe.

Outsole Tweaks: Subtle but Impactful

Nike kept the outsole dimensions identical between the two, but with key upgrades:

• Forefoot: Vaporfly 4 returns to a thicker, one-piece rubber like the Next% 1 and 2, ditching the thin, perforated rubber of the 3. This change noticeably affects grip and ride quality.
• Heel: Gone is the tiered rubber setup of the 3. Vaporfly 4 features smoother, more uniform heel rubber for improved durability and fewer shearing issues.

Upper Fit: Still Roomy, Now Locked In

The Vaporfly 3’s upper worked well for many but not all. It had a roomy, comfortable feel, but some runners found it baggy and loose, especially around the eyelets and forefoot.

Nike listened.

The Vaporfly 4 keeps that generous fit but improves foot containment.

The new woven TPU mesh upper conforms snugly without sacrificing toebox space. It’s minimalist, but better structured.

The result? Less scrunch, better lockdown, and a cleaner feel on foot.

Lacing System & Tongue: Smarter and Simpler

One of the most noticeable upgrades is the new straight eyelet chain, a welcome change from the offset layout in previous versions.

Combined with a wider, padded tongue that stays in place, the Vaporfly 4 offers a much better fit experience

The tongue no longer rubs your ankle, and you don’t have to fight to position it just right.

Bonus: the new laces have a slight stretch not too much, just enough to dial in the perfect fit.

Heel Counter: Small Tweak, Potential Big Payoff

While the heel design remains mostly unchanged, the Vaporfly 4 uses slightly firmer foam in the heel bumper.

This might help those who struggled with heel lockdown in the 3.

Combined with the better-fitting upper, the back of the shoe feels more secure without drastic changes.

Fit and Sizing: No Surprises

These shoes share the same last.

If you were a size 9 in the Vaporfly 3, you’ll be the same in the 4. Width and length are consistent, but you’ll notice a more precise fit thanks to the new upper.

Midsole and Plate Redesign: Game-Changing Propulsion

This is where the Vaporfly 4 shines.

Nike reshaped the carbon plate to sit closer to your heel, unlike the Vaporfly 3 where it ran straight back with more foam between your foot and the plate.

This new configuration creates better connection through your ankle, engaging more of your stride.

Instead of propulsion coming mainly from the forefoot, the energy return now feels full-foot.

It’s smoother, more efficient, and more powerful especially at faster paces.

Nike also widened the plate slightly in the heel and midfoot, giving the forefoot platform a more solid, stable feel.

hen you toe off, it doesn’t feel narrow it feels planted and responsive.

Improved Forefoot Rubber: Better Ground Feel

The forefoot rubber now matches the Next% 1 and 2 setup thicker, non-perforated, and more durable.

You still get the soft ZoomX feel, but now with better ground contact and more responsiveness.

It’s a subtle switch, but it makes a huge difference underfoot.

Performance: Where the Nike Vaporfly 4 Excels

Both shoes perform well in the high-speed zones of training and racing. But thanks to these design tweaks, the Vaporfly 4 really stands out for:

• 5K racing and up: More full-foot engagement = better sprinting and high-effort running.
• Steady running: Surprisingly smoother and more stable than its predecessor, making it better suited for training sessions, recovery jogs between reps, or those moments in a race when you want to pull back.

Nike Vaporfly 4 Durability: A Big Question Mark

The only real question mark surrounding the Vaporfly 4 is its durability, while the performance upgrades are undeniable, it remains to be seen how many miles this super shoe can actually handle.

Here’s a closer look at the condition of the Vaporfly 4 after just 16 miles of running:

Final Conclusion

Let’s give the Vaporfly 3 some love it was a favorite for many in 2023, offering cushion and comfort for a wide range of runners. But for elites and purists, it lacked the sharp edge that defined earlier models.

The Vaporfly 4 brings it all together.

It retains the usability of the 3 (roomy fit, comfort, stability) and reintroduces the directness, snap, and responsiveness of the 1 and 2. It’s not just a refresh it’s a serious evolution.

Nike’s taken a huge step forward. And for racers looking to optimize every stride, the Vaporfly 4 delivers.