Nike Vaporfly 3 vs Vaporfly 4: Worth the Upgrade?

Nike stripped 17 grams and 5mm of stack from the Vaporfly 3 to make the Vaporfly 4. But lighter and lower is not always better. Here is what actually changed, who benefits, and whether the upgrade is worth it.

What Actually Changed

The Vaporfly 4 is not a minor refresh. Nike made four meaningful changes from the V3, and three of them directly address complaints that were widespread in the running community.

Stack Height: 40mm Down to 35mm

Among reviewers and runners, this is one of the most debated changes. The Vaporfly 3 sat at the 40mm World Athletics legal limit — the same as the Nike Alphafly 3. Dropping to 35mm in the V4 gives up 5mm of ZoomX foam underfoot. That means less cushioning, a firmer ride, and less leg protection over long distances. What it gains is a lower centre of gravity, which meaningfully improves lateral stability. The V3 was often criticised in reviews for feeling unstable at speed despite its high stack — many of those same reviewers consider the V4 a significant improvement in this regard.

Drop: 8mm Down to 6mm

The lower drop shifts load slightly toward the forefoot and calf. For runners with established midfoot mechanics and strong calves, this is a positive — it makes the plate feel more responsive. For runners with Achilles sensitivity or who rely on heel cushioning for marathon protection, it is a genuine trade-off. The 2mm difference sounds small but is perceptible in long efforts.

Upper: Flyknit Replaced by Engineered Mesh

The Vaporfly 3's open-weave Flyknit upper was breathable and accommodating, but the asymmetric offset tongue was widely reported to cause lace-bite and internal slipping. The V4 replaces this with a snugger engineered mesh and a standard, shorter tongue. The fit is more locked-in from the first step. Some runners who preferred the V3's roomier forefoot will find the V4 narrower — worth trying on in-store if you have a wider foot.

Plate Geometry: Higher Angle, Snappier Toe-Off

The carbon Flyplate in the V4 has a steeper curve angle at the forefoot. The practical result is a more aggressive, mechanical snap through toe-off. At race pace, this feels like the shoe is actively pushing you forward. At easy pace, it can feel slightly jarring. The V4 is a shoe that rewards running fast — it is not designed for long slow distance.

Full Spec Comparison

Specification	Vaporfly 3	Vaporfly 4
Weight (men's size 9)	184g	167g
Heel Stack	40mm	35mm
Drop	8mm	6mm
Plate	Carbon Flyplate	Carbon Flyplate (higher angle)
Upper	Open-weave Flyknit	Engineered Mesh
Tongue	Offset, asymmetric	Standard, shorter
Foam	ZoomX PEBA	ZoomX PEBA
Best Distance	Half, Marathon	5K, 10K, Half
Price	Discontinued	$270 / C$340
R.A.C.E. Score	—	9.2 / 10

Who Should and Should Not Buy the Vaporfly 4

Buy the Vaporfly 4 if you...

Race 5K to half marathon as your primary distances
Have a midfoot or forefoot strike
Want the lightest, most versatile Nike racer available
Are upgrading from the Vaporfly 3 and want better fit and stability
Want a true carbon plate shoe under $300
Have no significant Achilles sensitivity

Look elsewhere if you...

Are a heel striker — see Saucony Endorphin Pro 5
Have wide feet — see New Balance FuelCell SC Elite v5
Are targeting a full marathon PB — see Nike Alphafly 3
Have Achilles sensitivity at lower drops
Want maximum cushioning over long distances
Are brand new to carbon plate shoes — see Hoka Rocket X3

Distance Recommendations

Distance Guidance

The Vaporfly 4 is commonly raced at marathon distance by experienced runners — but the Alphafly 3 is the superior marathon choice at $295, and the Vaporfly 3 was the better cushioned Vaporfly option for 26.2 miles. The Vaporfly 4's sweet spot is 5K to half marathon.

5K and 10K: The Vaporfly 4 is one of the strongest options in the field at these distances. Light enough to not feel sluggish, snappy enough to reward fast turnover. The ASICS Metaspeed Sky Tokyo at 170g and 9.6/10 edges it at this range, but the V4 is an excellent choice.

Half marathon: This is the Vaporfly 4's ideal distance. The 35mm stack provides enough cushioning for 21.1K without the excess weight of higher-stack shoes. The plate geometry is aggressive enough to deliver meaningful propulsion through the race's final 5km. Highly recommended here.

Full marathon: Possible but not optimal. For most recreational runners targeting a marathon PB, the Alphafly 3 ($295, 9.5/10) is the better investment. It was built specifically to protect legs over the back half of a marathon.

The Upgrade Verdict

Upgrade to V4 if you...

Race 5K to half marathon primarily
Were frustrated by the V3's tongue or lacing issues
Want better lateral stability at race pace
Prefer a lighter, snappier feel underfoot
Are a midfoot or forefoot striker

Skip the upgrade if you...

Loved the V3's cushioning for marathons
Race almost exclusively at full marathon distance
Have Achilles issues sensitive to lower drop
Preferred the V3's roomier Flyknit fit
Would consider the Alphafly 3 instead

If you are a Vaporfly 3 owner deciding whether to spend $270 on the V4: yes, upgrade — with one caveat. If your primary race is a full marathon and the V3's cushioning has been serving you well, consider the Alphafly 3 instead. The V4 is a better shoe than the V3 in almost every measurable way, but it is optimised for a slightly shorter distance envelope.

For runners coming to the Vaporfly line fresh, the V4 is the obvious buy. It scores 9.2 / 10 in our independent R.A.C.E. methodology and is one of the best carbon plate shoes available under $300. If you want Nike's best marathon shoe, that is the Alphafly 3 at 9.5/10. If you want the best all-round carbon plate shoe in the field, that is the ASICS Metaspeed Sky Tokyo at 9.6/10.

See All 12 Carbon Plate Shoes Ranked

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Frequently Asked Questions

Is the Nike Vaporfly 4 better than the Vaporfly 3?

For most runners, yes. The Vaporfly 4 is 17g lighter at 167g, has a snappier plate geometry, a significantly improved upper with standard lacing that fixes the V3's tongue issues, and is more stable despite a lower 35mm stack. It scores 9.2/10 in our R.A.C.E. methodology. The Vaporfly 3 is the better dedicated marathon shoe due to its higher 40mm stack and softer Flyknit upper, but it is discontinued and only available on clearance.

What is the weight difference between the Vaporfly 3 and Vaporfly 4?

The Vaporfly 4 weighs 167g in men's size 9, compared to 184g for the Vaporfly 3 in the same size. That is a 17g reduction — nearly 10% lighter. Nike achieved this by reducing the stack height from 40mm to 35mm, trimming the upper construction, and redesigning the midsole geometry.

Is the Vaporfly 3 or Vaporfly 4 better for a marathon?

The Vaporfly 3 is the better dedicated marathon shoe. Its 40mm heel stack and softer Flyknit upper provide more cushioning and leg protection over 26.2 miles, especially in the final 10km when form degrades. The Vaporfly 4's lower 35mm stack and firmer ride make it best suited to 5K to half marathon. For a full marathon in 2026, we recommend the Nike Alphafly 3 over both Vaporfly versions.

Can I still buy the Nike Vaporfly 3?

The Vaporfly 3 is discontinued. It may still be available at clearance prices through some retailers while stock lasts, but Nike has moved on to the Vaporfly 4 as the current model. If you find a Vaporfly 3 at a significant discount and primarily race marathons, it remains a legitimate option.

What did Nike fix in the Vaporfly 4 compared to the Vaporfly 3?

Three main issues were addressed. First, the problematic offset tongue and asymmetric lacing system was replaced with a standard lacing setup and a shorter, refined tongue. Second, the upper shifted from open Flyknit to engineered mesh for a snugger, more locked-in fit. Third, the midsole geometry was redesigned with improved heel structure for better lateral stability — the V3 was widely criticised for instability despite its high stack.