22 Mile Long Run in the Nike Vaporfly 3

The Nike Vaporfly 3 is a marathon racing shoe designed to offer speed in a lightweight package. It's the third iteration of the racing shoe that kickstarted the carbon-plated craze-and now nearly every brand has a competitor shoe. In this video, I give an overview of the Vaporfly 3, take it out for a 22 mile long run and share my thoughts on how it stacks up in 2024.
0:00 - Intro
1:17 - Run Preparation
6:00 - Vaporfly 3 Overview
11:44 - 22 Mile Long Run
15:34 - Post-Run Thoughts
19:07 - Vaporfly 3 Performance
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[@kuriosites]

I like the revisiting videos. Sometimes, we form an opinion about a shoe and then our needs may change a little and it changes how the shoe works for us.

[@mattbeier]

Congrats on your graduation! Been enjoying the revisiting shoe videos this week. Keep upping your best!

[@RealCharIieK1rk]

5:58 HE ATE THE PLATE TOO 😱

[@BennyMKW]

lmao

[@Middlenamerichard]

Hahaha you right 👀

[@QuasiAmerican]

Hope you have a great graduation! Congratulations 🎉. I loved the vaporfly 2 and ran 5ks to marathons in multiple pairs of them but sadly the 3 was too voluminous for me and in order to get a heel lock I get too much lace bite on the top of my foot so I can no longer run over an hour run in the vaporfly despite running marathons in the 2. Very sad! Trying to find my new preferred marathon shoe still!

[@jaceskid]

I just got a pair of VF3’s this week! I’m planning on using them for half marathons and shorter. Definitely not fast enough to use them for the marathon…yet;) I’ve only ran in them once but they felt great under 7:00/mi paces. Looking to break 1:25 in the half this year and hopefully these will help!

[@georgetown8986]

I am a big fan of the Vaporfly 3. I find it does well for about an hour and a half run. I force myself to lean back and land on my heals. That is where the Zoomx seems to be heaviest. If you toe strike, you will feel like you are running on concrete. Overall, a nice shoe. Tends to perform better at higher speeds.

[@craigharding3423]

I ran Chicago in VF3s and they were wonderful. Runners need to run slightly “more forward” though - no heel striking

[@Stonio16]

When you were talking about ZoomX losing it's peak performance relatively quickly, have you noticed the ZoomX in your Vomero 17's losing it's pop? or does the cushlon underneath help protect the ZoomX layer? May have a pair of Vomero 17's on their way to me due to a combination of a good sale and your vids lol

[@luxsasha]

I have a pair of 1st gen alphaflies and they do feel fast but I often wonder what the heck am I doing running 830(my fastest pace) in them. I'm also a lot bigger than kipchoge. Something you've talked about. Yeah idk.

[@096017hss]

Doing probably 5 or so tomorrow am in mine! Happy graduation!

[@gtromble]

What's that swim step on the stern for? It looks like they just plopped the upper on a slab of foam. The fin in earlier versions was a little odd but much more attractive than this.

[@barburrito5130]

What do you think about the VF3 in terms of durability (compared to other super shoes)?

[@timtrenholm3698]

For me, heel counters need to be semi flexible and not extremely hard in the heel cup. Nike racers have amazing heel lockdowns with the padding strips they use that either fully cover the back or basically connect. Unlike Adidas who leave these huge gaps in the heel collar padding which just makes heel lift such a problem for many people. Now....on the flip side, I can see how a larger space between the padding strips might help people who experience achilles rubbing issues...but there has to be a happy medium.

[@kgunz4282]

I got fomo on this shoe back in March during my marathon. I was working on my sub 3 hours cutting it close and around mile 24 this unit of a man comes right on by me. I mean jacked had to be 200+ lbs dude. I was a solid 175 at that time and I’m like howwww is he doing this. He had on the VF3 and I had VF2 and he was just tanking it. I found him on strava later. Each mile was just a tiny bit faster from start to finish. The perfect run for the guy. I don’t know how because that weather was terrible and everybody but him was dying haha. I wanted to say it’s the shoes but I don’t know if that could be the case after watching this. He has got to be flattening those shoes out at his weight.

[@younesbouderbal4]

Hello can you make ASICS superblast Vs Nike invensible 3 review and thank you for the efforts

[@iLoveLucyy]

What’s the slowest pace these plated shoes are worth it for races? Do they help(enough to justify purchase) if you’re only running 9min/mile?

[@supwell]

There's been some studies that show they can help at many paces - and through my own experience I would agree. At a 9 minute pace I wouldn't recommend the Vaporfly 3 though as it's not the most stable and there are better more comfortable options for spending time on feet. I'd recommend the Saucony endorphin pro 4 or Adidas adios pro 4. The Saucony is my top pick - it's soft, bouncy and fun but stable and comfortable at many paces

[@RobertBruno]

Congrats on graduation! Would you take the Vaporfly for a 5K or 10k race? Was considering picking it up for shorter distances.

[@supwell]

Yeah it's a great shoe for shorter faster distances. I'd take it over the sc elite v4 I know you were using for the marathon. The Hoka rocket x2 is another good one for shorter distances

[@willem-janageling3907]

I'm wondering how many miles you ran in them so far as the outsole looks as it shredded already. Wishing you a great graduation weekend.

[@supwell]

About 50. The outsole is in okay shape but that exposed foam in the back gets chewed up for me - same thing happened on my Vaporfly 2

[@willem-janageling3907]

@@supwell thanks for the info!

[@davidg9120]

The vaporfly3 feels unstable based on how my foot lands.

[@user-xo5ik9dk1d]

Based on your comments, what Nike shoe would you recommend for 3:45 marathoner?

[@supwell]

If you're a mid/forefoot striker the Alphafly could be a good choice. I'd also suggest taking a look at the Saucony endorphin pro 4 and new balance sc elite v4. The pro 4 is like a more stable, easier to run in Vaporfly. The sc elite v4 has a wide base and smooth ride

[@pranayama-running-Jendrik]

The Nike Vaporfly Next%2 is till this point in time the only carbon fiber plated shoe I raced in and in my mind it‘s my baby 🙏🙌 And because I only know that I can‘t imagine that other carbon fiber plated shoes are so much better 🤔 And in my world based on my made experience the foam isn’t that compressive and squishy as you saying but who knows. For me personally the Vaporfly 3 isn’t that so much better than the Nr.2 and that’s the reason I‘m staying with the 2‘s 🙌🙇‍♂️ Is here anyone who ran in the Vaporfly‘s 2 for the first time and now ran in another carbon fiber plated shoes and considering the follower after Vaporfly 2 better?

[@theghostofpcs2391]

The elites still seem to prefer the 2 over the 3.

[@kerry_runs]

Honey ain’t vegan bro 5:07 all good tho 😎

[@supwell]

Yeah honey is the one technically animal product I eat - I stopped eating dairy and meat for the cholesterol and honey doesn't have any. You can take my vegan card if you want tho 😂

[@Crose46]

Because why not am I right 😅😅

[@steveh8758]

I set all my pr’s in every distance in the vapourfly 3 despite having quite a few other shoes racing shoes to pick from So I’m my opinion it’s the best shoe on the market. There not meant for slow long runs so probably not the best test for them Plus I suspect you’re not getting the best out of the shoe heel striking they feel a lot better for people who land midfoot/ forefoot Also love the foam and how soft bouncy and compressive it is and I don’t want it to get firmer or denser like every other shoe on the market I’ve never struggled with stabilityin them and don’t see why every shoe has to become a super stable rigid stability shoe with a boring ride The adios pro 3 the ride just feels super dull there’s no propulsion from the rods and it just feels like a good non carbon non race shoe , the elites who run in them must be incredible to do the times they do in them to over come the disadvantage they have compared to other super shoes

[@supwell]

I ran 1:19 half in these and they were better for that distance. Not my personal favorite for 90+ minutes regardless of pace. Lucky for you Nike doesn't make their product decisions based on my opinion so I think you'll be good tho 😂

[@TylerRippel1]

You can have different preferences, fine, but to say the AP3 is such a disadvantage is wild.

[@steveh8758]

@@supwell haha that’s true we all have different preferences I usually agree with you on most shoes Great content love the channel

[@steveh8758]

@@TylerRippel1 that’s because from my own personal experience I’ve had in the shoes I know it would be a massive disadvantage to me to pick the adios pro 3 over the other brands super shoes. I know other people might disagree and obviously everyone is different so it probably just me But from my perspective I just can’t see how it’s competes with pretty much every other super shoe I’ve tried And to say it’s not a disadvantage and that people like it seems wild to me