Best Fast Running Shoes: The All-Out Mile Carbon Race Shoes Test

In this video Run Tester Kieran pitches five of the most popular carbon racers - and one non-carbon plate racer - against each other in a flat-out mile speed test. One aim of this non-scientific experiment, is of course to see which is fastest. But beyond that we’ll compare all the key elements at lung-busting, leg-burning all-out mile pace, to see which shoe comes out on top for speed, ride, stability and comfort. On test we’ve got the Adidas Adizero Prime X Strung, Adidas Adizero Adios Pro 3, Nike Alphafly 2, Nike Vaporfly 2., ASICS Metaspeed Sky+ and the Saucony Endorphin Speed 3. Hit play to find out which carbon running shoe comes top in our mile challenge. And if any can help us clock an unofficial PB. The best fast running shoes will be revealed.
JUMP STRAIGHT IN:
0:00 - Intro
0:59 - How we tested
1:20 - The fast shoes on test
2:25 - ASICS Metaspeed Sky+
4:43 - Nike Vaporfly Next% 2
7:11 - Adidas Adios Pro 3
10:08 - Nike Alphafly Next% 2
13:15 - Adidas Prime X Strung
16:52 - Saucony Endorphin Speed 3
20:47 - The Results
23:39 - The Verdict
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[@jameswestmoreland9717]

Kieran, thanks. You put a lot of work, energy in that. It helps to see how people do in these shoes and these are the ones I think most distance runners would be interested in. I like the Alphas, too. Maybe wish they had been around back un the day for me, road mile PB of 4:39, maybe sub 4:20? Thanks again. Good job.

[@ezza187]

Great data thanks so much. Currently I’m running in the adidas takumi sen 8 and I love them.

[@TheHutchRuns]

Great video and well done on that hard work!, Not used my Alphas for a mile, usually prefer the Vaporfly!

[@georgesa.videau8332]

Very interesting, thank you. Maybe the wind impacted slightly the Adios pro 3 test . Considering how different the PrimeX and the Vaporfly are on about all aspects, it is refreshing to see they produce simiilar results, just with a surprisingly lower HR for the Vaporfly. It also kills the theory/'22 trend of lower stack for shorter distances.

[@vanguyen]

Great video, thanks! Would have loved to see the Takumi Sen 8/9 thrown into the mix as well!

[@wk633]

Obvious question, why not the Pro 3?

[@TheRunTesters]

Hi Richard (Kieran here), I'm yet to test those. That's the only reason.

[@rachelhobson5725]

Personally pleased that you put a nylon plate against the carbons - I loved running in my endo speed 2s so was intrigued to see how the 3s stacked up!

[@youngrevival9715]

I have really been looking into the pro 3 I hope some one sends you a free pair haha

[@kit7579]

Kieran, thanks for putting yourself through the tough 1 mile tests on the new super shoes for us! Running 1 mile at or near maximal effort while trying to understand the shoe isn’t easy at all.

[@TheRunTesters]

Hi Kit (Kieran here) thanks. I'm glad you enjoyed it. I kind of enjoyed doing it. Maybe not on the last 0.25 of each mile but still! 😂😂

[@4541047]

As always you have a great videos. I really like the content that you specificly upload to this channel. Thank U :)

[@TheRunTesters]

Thanks Klabe.

[@cheec8548]

I like your video, obviously there will be some errors but the test was made so your best to be as accurate as possible and overall it is convincing for me and very comprehensive review. 🎉

[@davidstreet2863]

Kieran, I watched this video with real interest. As some people have commented before, it would be great to see some of your colleagues do the same sort of testing, and to include the Saucony Endorphin Pro 3 on the list. I use the Saucony Speed 3 for daily runs (mixed distances and speeds) and find it a really great shoe. To understand what additional benefits there are to the Pro 3 before buying would be a real bonus. I am not an elite runner by any stretch of the imagination so something like the Pro 3 would be a major investment.

[@gpersonaltrainer]

Please, feel free to take a look at my channel.

[@steveh8758]

Loved this format even if not the most Scientific Would like to see you do the mile test in the new sc elite and sauconey pro 3s Also would be awesome to get the other run testers to do the same test so we can compare and see if there are any differences in the shoes that work best for you all .

[@TheRunTesters]

Thanks Steve. (Kieran here) Glad you like it. It'd be a good challenge for the other Run Testers for sure. I think I'll now do a fast mile as a standard test of all the faster shoes that come in. Pro 3 and SC Elite are on my list. I'm just waiting to get mine.

[@steveh8758]

Sounds good 😀 also would be fun to see how the previous generation of the current shoes stack up against the new ones

[@johnhill5851]

As it’s a mile test, would be interesting to see how the tekumi sen & streakfly compare to the others. Would also love to see the Endorphin Pro 3 incl . My choice for the Berlin marathon & they didn’t disappoint. Also find them great for a 5k. Love the channel, keep up the good work. 👍🏻

[@TheRunTesters]

Hi John (Kieran here) I'm on it! Watch this space.

[@shaneheg]

Enjoyed that. Really interesting to test those shoes on a short sprint rather than long distance. On a related note, was at Dublin Marathon today and checking out the shoes being worn. So many Vaporflys as you’d expect but a lot wearing the different generations of Saucony Pro and Speeds.

[@i.p2088]

Speed 2 and 3 are comfortable and fast 👍🏻

[@shaneheg]

@@i.p2088 Speed 2 a joy to wear for sure.

[@junglisttt]

Great content, much appriciated 👍💥💯

[@TheRunTesters]

Glad you liked it, thanks,

[@vincewarne228]

I can see a ‘Mile Test 2’ coming soon with the EP3 and the SC Elite 3 too

[@ianglendinning7668]

Great video, love this kind of stuff. I sometimes do tests like this with myself but not super scientific.... Most recent was same 10k loop 3x over a 5 week period trying to run at around 145bpm avg for the distance. Nike pegasus 36 shield in damp conditions - 8:57/mi Adidas adizero adios pro 2 - 8:28/mi Nike Vaporfly Next % 2 - 8:15/mi Big difference in pace for around the same 145bpm avg HR effort. 🤓 It was quite eye opening as a total amateur.

[@R251400]

Make more of these types of all out mile videos. Do it with tempo/super trainers as well. Do a supershoe test every year which includes updates & other models such as Fast-r, endorphin, etc.

[@adamrochester896]

Curious what you would recommend for more of a plodder aiming for sub-4.....should you aim for a proper 'super-shoe' or is something like the Speed with nylon plate better suited for more of a plodder? Keep up the great content, although my bank balance is less keen!!

[@Dwoollam]

Very interesting video. It certainly bears out the principle of lots of squashy rubber and a carbon plate goes faster. I agree on the speed, it’s fast and fun but I do find I feel like I have push a lot harder than in the vaporfly. That said, as soon as I put on the Vaporfly, they get me in the zone as they are supposed to be faster. You can feel a difference and I do feel that for the same effort the vaporfly do give you an edge. With all that said, I haven’t raced in years and just enjoy training in all these super shoes. Next on the agenda is the strung, love the looks and all reviews are great.

[@tazpengra]

I did a road mile a month ago, and I tested all my race shoes, and ended up with NB RC Elite2. I thought Skechers Speed Freek would be best, but it wasn't. Even Saucony Speed2 was better.

[@csealby]

Great video, which would you say is best for full and half marathon distance?

[@RDJ2]

This needs the Pro 3.

[@TheRunTesters]

Next time...

[@bev9708]

Soooooo, next plan is to give us a marathon test in each one Kieran??? 😁😁

[@TheRunTesters]

You know me too well

[@bev9708]

And "joyful shoe to run in" is exactly what many of us want most... those shoes that make you fall in love with running all over again!!! Very very interesting even if a bit unscientific!!😁 The Speed 3 must feel kinda like spending time with an old friend for you by now Kieran!!

[@TheRunTesters]

Hi Bev (Kieran here), I think joyfulness is going to be my new measure of every shoe. The Speed 3 have brought me much joy. I probably need to buy some more just to have so I don't lose that relationship!

[@bev9708]

@@TheRunTesters Good idea!! I bet no other shoe is dearer to your heart!! Can I ask, what did you use for your Thames River run? Or maybe you had a variety of shoes for that one since you certainly had more support available.

[@cazarilolsen4630]

Great review. If I could suggest that you change the music for each shoe. The same music for each shoe made me mute the sound.

[@Huxley555]

Funny enough I have the prime x and pro 3, and swear I was faster in the prime x. With the Pro 3 it felt like I had to put more effort into my run, for the same performance. And of course there's less cushioning. I have a marathon next week, so being unaffiliated I've gone and ordered the strung, and pray they come quick enough for me to break in 👍 Love running in mine, I've only had the new colourway since the beginning of September, and I've already racked up 350km in my pair, my only gripe with them is the upper From what I've seen, the strung fixes this, so really looking forward giving them a go. Dare I say, my prime x might even be the only daily I'll use, and that's saying a lot as I have over 20 different pairs.

[@dpeddler123]

Really good video, would love to see the Takumi Sen 8, Puma Fast-r and Endo Pro 3 get involved 👍

[@TheRunTesters]

Thanks David (Kieran here). Will definitely do more of this kind of test and those three are definitely on the list. Maybe at some point it might help me break 5 mins as well.

[@dpeddler123]

@@TheRunTesters It would be amazing to break 5 mins! I wore the Fast-r yesterday at Dublin marathon (3.30) very capable and comfortable, my toes have never been in such good shape post marathon 👍

[@leonal2680]

Interesting test Kieran, it also shows that runners respond differently to different shoes depending on their running mechanics, foot strike pattern and force, weight etc. I've done a similar comparison over the 5K, here are my results (from fastest to slowest): 1. Adios Pro 1 (OG) 2. Nike Next% 1 3. Nike Next% 2 4. Asics MetaSpeed Sky (V1) 5. Adios Pro 2 6. Nike Alphafly 1 7. Nike Alphafly 2 8. Prime X 9. Puma Deviate Elite 10. NB RC elite 2

[@jean-phil]

interesting, I don't own all these and I've not done "formal testing" but here is how I would rank mine in terms of speed for effort : 1) Alphafly 2) Vaporfly 3) Tempo Next 4) Prime X 5) Speed 2 6) Adios Pro 2 ... the easiest on the legs for me are the Alphafly and Tempo Next, yes they are a bit awkward with the air pods but I feel I can run faster without feeling soreness/fatigue with them .. the adios pro 2, I use them for my slower runs lol ... I've only tested the Takumi Sen 8 a few times but I think Iike them better for running fast (for shorter distances)

[@jacobriis7859]

He's testing marathon shoes for the 1.609 km distance. There ARE also shoes for shorter distances. Nike has the Streakfly, Adidas the Takumi Sen. And there are more. The shoes can of course still do shorter distances. Some of them quite well actually.

[@musse331]

Think it would have been a bit better test if you would do a test with trying to keep hr at like 160 max , but i think the test would end up around the same anyways , but thanks for the test Kieran

[@stemocore]

Design beautiful shoes and amazing results.

[@hamoudalnasser]

Why didn't you include the Saucony Endorphin Pro in this comparison? Isn't the Speed, while a fun ride on its own, and capable of racing, basically a trainer for the Endorphin Pro?

[@nathanb79]

Do you think you would have had different results from the metaspeed edge plus?

[@richies6898]

That was a really interesting comparison Kieran, I have the Alphafly V1, and it is without doubt the most fun shoe I've ever run in, love its consistency over longer distances. For quick miles though the Takumi Sen 8 has been a real sensation for me, use it mainly for track but it's a shoe I run consistent reps in, stable grippy and a real punch. A real surprise for me

[@iosifkovalenko8364]

Takumi sen 8 works great for me too. They are my first choice for a 5k, fallowed by MS sky, and then next%

[@jean-phil]

+1 for takumi sen 8, I usually like higher stack shoes but I like these, I can feel the bounce quite well

[@iosifkovalenko8364]

@@jean-phil Agreed. They may not be labeled as a high stack shoe, but they feel very cushioned and protective. They don’t have enough cushion to be my first choice for a 1/2 marathon, but I wouldn’t hesitate to race that distance in them if I didn’t already have higher stack super shoes.

[@fragpack]

I know it's not a very scientific test, but interesting how the 2 heaviest shoes came in on top, both in terms of time and feel.

[@gpersonaltrainer]

Well, let me say I've tested the Endorphin Pro 3 (230g after a bit of tuning) and doing 5x1K, they were very close to the Pro + (205g). The fact there is more foam in the midsole, increases dramatically its bounciness, making the shoes faster. Please, feel free to watch my video.

[@jungtao]

I feel very efficient in Alphaflys. Just feels like I’m using less energy to keep a high pace.

[@jean-phil]

I'm a big fan of Alphafly v1 so I'm not really surprised ;) never tried v2 .. I'm a bit surprised that the Prime X Strung performs so well, I've tried it and I think it's a very unique shoe (for now) but not that great for me, with that very high stack, which causes the body to use different muscles than lower stack shoes

[@darrensankey7821]

I’d of liked to see the tempo next % in there one of my favourite shoes

[@antidepressants9232]

Top of the middle of the bottom 😅 Fantastic video anyway!😁

[@TheRunTesters]

Thanks.

[@LeeBoris974]

Interesting video, but I am curious of how you like that On jacket. How is it in the rain?

[@TheRunTesters]

Hi Lee (Kieran here), I love this On jacket as a light layer to take the edge off on colder runs (but not really cold). And in the rain you just get wet. It's not got zero waterproof abilities.

[@michaeltran2743]

What is your watch called?

[@nickt6579]

Enjoyable and interesting video, thankyou! I'd have liked it more without the daft music though.

[@4541047]

What about the Endorphin Speed 2, and the Endorphin pro 3

[@jenblindert9093]

I think you should do the test again in reverse shoe order and then compare.

[@seanbolger7371]

How much recovery did you have between each test run?

[@johnnyblank8752]

I'm also curious. How many miles did he run on each shoes?

[@ironmantooltime]

Science would have been to do each run twice on different days and also record windspeed 😎 but that would be a lot of work 😂👍

[@colinm9168]

Decent review and fair play for the transparency on the stats. I think you owe the adios pro and the metaspeed Sky another mile each. You can absolutely go faster in them if that hr is right.

[@mary-anneelkington20]

Great times in the high stacked carbon 👌 but unfortunately these highly stacked Nikes etc have given me injuries. Not all runners have strong uninjured bodies to deal with the micro wobble and instability stacked carbon creates ...especially on courses that are not totally flat and straight.

[@taurusx1000]

the Alphafly still reigns ,congrats to Nike for holding the top position for so long

[@MarcDebenham]

If you have the running pod and/or the Garmin pro HRM would have been really good have a use case for running power to compare the performance

[@TheRunTesters]

Hi Marc, (Kieran here) I think I actually had the Garmin HRM Pro Plus on for all of these. I think. What stats you interested in?

[@MarcDebenham]

@@TheRunTesters really was just thinking of the running power but ground contact time might also be interesting - if the shoes are naturally increasing your cadence

[@johnnyblank8752]

How about the HOKA in the box why it didn't get tested? 😁

[@GT-kx6hm]

Great vid! How do you think the Alphafly1 would have done in this mile test? How about over longer distances?

[@TheRunTesters]

Thanks. I couldn't get my feet into the Alphafly 1 so I never really ran too much in those in anger. But I imagine they'd have done quite well comparatively

[@MattD86]

All out miles right after a fast marathon?!? lol what an animal

[@broganweston8526]

I’ve ran a 4:42 mile and a 10:25 two mile in alphaflys and I really would not recommend it for that speed at that distance. The cushion is too much at least for me 🤷‍♂️

[@gudboyngdisyerto]

hats off to your mental toughness for doing mile time trial day after day

[@TheRunTesters]

This is what gets me out of bed in the morning. Love it. 👍

[@truthreignsforever9286]

Kiran you outdoor Aussie running leaping kangaroo! What’s going on?

[@011223344556677889az]

why don't you use Stryd and include power as metric which would give you better comparison and insight if you really put more effort in the alphafly? Without power you are clueless in this case scenarios...

[@mishkadreamrunner673]

Love speeds more than pros.

[@sunjoy1010]

Nike nails it

[@TimGrose]

Looking at your Strava, got to admire your dedication to testing! So day before Abingdon Marathon let's bash out a flat out mile and the fastest one at that :) I was also a bit curious why you were seemingly doing flat out short runs in a long sleeved rain top on seemingly sunny dry days ? Not sure whether different shoes "allowed" you to try harder but not surprisingly there seems to be a massive correlation between your average and max HR to the mile times. In the summary chart at about 21:55 your max in the Sky+ and Adios Pro 3 was pretty much your average in the shoes you went fastest in so I am hardly surprised with those relative results. Similarly you are obviously going to get a higher cadence and stride length going faster. But if certain shoes "allowed" you to "go" faster they are certainly aren't the ones you might have expected. I suspect next to nobody would pick the Alphafly 2 for short stuff out of choice. That said when I have tried say one minute reps in them, they did feel fast so you may well be onto something.

[@TheRunTesters]

Hi Tim (Kieran here), I'm all in when I'm testing! Put in a pretty big week before Abingdon. Didn't seem to affect my marathon though. Which is interesting in itself. Didn't notice it in the legs. So was happy about that. As for the jacket, most of them were in a light On shell. I much prefer running hot rather than cold. Old school get a bit of a sweat on! 😂

[@kevinclark5086]

Strange test tbh. All done on different days in different conditions on different energy levels. So the times don't really mean anything apart from how good you felt that day. I'd say If you did the test again with just one shoe the times would all be different as well. Obviously the test could give you some personal insight on how the shoes felt but that could even change person to person.

[@TheRunTesters]

Hi Kevin (Kieran here). The times were just a part of the reason for doing this. I was more interested in how the shoe performed ride-wise. But it's claelt not scientific. It'd be incredibly hard to guarantee the same conditions for each mile. And clearly different runners respond differently to different shoes. But there are things this test brought up that all runners are likely to find, too.

[@iosifkovalenko8364]

Weird how the speed 3 gave a faster time then the MS sky. I love the speeds but they don’t compare to the MS sky to me. But I’m also a much heavier runner so who knows.

[@TheRunTesters]

Hi Iosif (Kieran here), I think to be fair to the Metaspeed Sky+, maybe I didn't quite go all out. Though it felt it at the time, there may have been a little more in there I could've pushed out and the time would've been better. But what's most interesting to me, rather than the times I clocked, was that the MS Sky+ felt noticeably less punchy than many of the other shoes.

[@fransera]

How about a test of daily trainers for the ordinary folks?

[@TheRunTesters]

Over the mile?

[@jkhoudini]

Adios pro 3 strung would in interesting

[@TheRunTesters]

Absolutely. Here's hoping!

[@vincewarne228]

I think the EDGE+ would be better on the toes

[@TheRunTesters]

Hi Vince, (Kieran here), I'm yet to run in the Edge+. But would be interested to see how these perform on a similar test.

[@vincewarne228]

@@TheRunTesters I think they’re an 8mm drop and have got a go fast feel (bit non scientific!)

[@innpohlim7928]

No Sen 8?

[@TheRunTesters]

On the list for the next one!

[@ramore1000]

A quick look at the table, sort of indicates preference bias. The fastest shoe is the one you like so you tried harder in that as the max av heart rate show. The “test” is nothing more than click bait which I am feeding. A quick look at 70.3 tri champs over the weekend show a variety of shoes with ASICS being the winner in the male category. Blummenfelt is known for his scientific approach and I doubt he would use a shoe which is 30s slower per mile. I think the hype on super shoes is correct but the gains are not as extreme as you suggest. A comparison needs to be scientific same HR, wind, Power not just a jog up and down to prove something you already believed.

[@TheRunTesters]

Hi Keith (Kieran here), appreciate the feedback. I went into this with a completely open mind. Ran on feel on the day. Yes some of the conditions were different and it'd be lovely to be able to be more scientific (though creating the exact same conditions over multiple days as a one person tester is nigh on impossible, there's always going to be something slightly different). I'm clearly not saying these times represent absolute numbers that every runner would get, really very far from it. In fact, I was more interested in the ride performance than the end times. And this test definitely revealed plenty of variation in the shoes on that front. Some of it I hadn't expected even having run in all of them a lot over the past 6 months.

[@DiegoP.Escouto]

🇧🇷🇧🇷👍🏻

[@TheRunTesters]

👍👍

[@Feanaro5503]

Adidas are miles off the pace compared to Nike and Saucony.

[@markoljustina]

Yes they are; i run HM PB last weekend in Ljubljana (01:30:28) in AAP3 but they cant compare whit Vaporfly (which were my previous shoe)… they are firm, need to work harder, upper and laces are terible… i do a lot to love aap3 (like Tim Gose😀) but i cant

[@TheRunTesters]

(Kieran here) The Prime X Strung run the Alphafly pretty close in my opinion.

[@markoljustina]

@@TheRunTesters ok🙂 ..not interested in that shoes 😀

[@krm2000-DRM]

Can’t go to jail running 30mph in running shoes When America final builds a shoe that can achieve that speed What’s the average speed $500 See what I mean ???

[@yakiweiss546]

Nice but really unscientific and you can't draw any significant conclusions. It would be interesting if you would make the test again...

[@TheRunTesters]

Hi Yaki (Kieran), I think there are plenty of good conclusions. Not least just from how each shoe rides at these all-out efforts. There's quite a large difference and this teases out some of those for sure. But, yes, it's not science.

[@jean-phil]

well it would be interested to repeat the test in 1 month in a different order ... personally, I think the results would be similar

[@yakiweiss546]

@@TheRunTesters The significant differences in the heart rate level and pace in accordance undermine the conclusions. I think some more tests can maybe give a more reliable conclusion.

[@TheRunTesters]

@JP (Kieran here), This is a good point. Maybe I'll revisit and put in some of the other shoes people have been asking about.

[@TheRunTesters]

Hi Yaki, the times bit is clearly not scientific and I was up front about that. But I think there's plenty of interesting conclusions beyond that in terms of the shoes' ride performance. I'd love to do a proper scientific study but that's not so easy with a job and a family to fit in! 👍

[@chion2477]

Hm, that was some inconlusive testing and results..