Adidas Adizero Adios Pro 4 vs Nike Alphafly 3: Which Super Shoe Should You Buy?

Introduction

The Adidas Adizero Adios Pro 4 and the Nike Alphafly 3 are two of the best carbon plate running shoes on the market, and choosing between them is harder than ever. After running a full track session in both, the short version is this: both are top-tier super shoes with nearly identical performance levels, and the decision mostly comes down to ride feel, fit, and price.

Two Super Shoes, Two Different Philosophies

The Alphafly 3 is Nike’s top racing shoe, the one used by its elite athletes to set current world marathon records for both men and women. The Adios Pro 4 is not technically the top shoe in the Adidas range, since the Pro Evo 1 exists and is used by Adidas elites for record attempts. However, the Pro Evo 1 is very expensive, not that durable, and hard to get hold of, which makes the Adios Pro 4 the de facto top racing shoe for normal runners.

On price, the Adios Pro 4 is the cheaper shoe at £220 or $250, while the Alphafly 3 costs £285 or $285. The Alphafly is also slightly heavier at 220g (7.7oz) in a UK 9 / US 10, versus 201g (7.1oz) for the Adios in a UK 9 (US 9.5). Drop is 8mm on the Nike and 6mm on the Adidas.

Design and Materials: Adidas Adizero Adios Pro 4

The Adios Pro 4 uses a woven Lightlock upper with very lightweight material and a thin strip of padding around the back of the shoe, with no real internal heel counter to keep things light. The Lightstrike Pro midsole, Adidas’ top lightweight springy foam, is a touch softer than the version on the Adios Pro 3.

Carbon-infused Energyrods 2.0 run through the midsole, acting like a carbon plate to stiffen the foam, add propulsion, and stabilize the soft midsole. The outsole is mostly Light Traktion material, very thin and lightweight, with a section of Continental rubber placed where grip matters most: toe-offs and rounding corners.

Design and Materials: Nike Alphafly 3

The Alphafly 3 uses an Atomknit upper with a bootie-style construction rather than the more traditional upper with a tongue used on the Adidas, and there is a bit more structure around the heel for extra support. Underfoot, it combines ZoomX foam, Nike’s springy PEBA-based racing foam, with a full-length carbon plate and the signature Air Zoom pods under the forefoot, which is the key difference between the Alphafly and the Vaporfly. The outsole uses Fastshot rubber with good forefoot coverage and two strips of rubber at the back, and it has proven durable over plenty of miles.

Fit and Sizing

In UK 9, the two shoes convert differently: the Adidas runs as a US 9.5 and the Nike as a US 10. There were no fit concerns at all with the Alphafly 3, so sticking to your normal size is the safe call. Its comfortable, accommodating upper holds the foot tightly without being overbearing and remains light and breathable.

With the Adios Pro 4, the sizing conversion is worth watching if you use UK sizing. Consider going half a size up if you want extra room for marathon running, since it can feel a bit close to the front of the shoe in the UK size. Outside the UK, sizing is more consistent, so your normal size should be fine. The upper itself is much improved over the Adios Pro 3, with no irritation from the collar.

The Track Session: 10x1K in Both Shoes

The real-world test was a 10x1K session at 3:20 per kilometre pace with 60 seconds recovery, swapping shoes mid-workout: four reps in the Adios Pro 4, four in the Alphafly 3, then two more back in the Adios. Both shoes delivered excellent, springy super shoe rides at a top-tier level, and running technique stats like ground contact time and vertical oscillation stayed consistent across both, with neither shoe changing running form.

Swapping between them revealed clear feel differences. The Alphafly felt lighter and airier than the Adidas despite being the heavier shoe, thanks to a dual-density effect: soft foam at the heel rolling onto firmer pods under the forefoot for a punchy toe-off. It also feels broader underfoot.

The Adidas feels bouncier all round, with a more consistent feel throughout the sole, and comes across as lighter, nimbler, and narrower on the forefoot. When pushing hard through fatigue, that nimble feel helped, especially as a high-cadence runner. It felt closer to a bouncier version of the Metaspeed-style ride. At cruising pace, though, the Alphafly feels amazing, with a relaxed heel-to-toe roll onto the Air Zoom pods. One quirk: the Alphafly is notably louder on the footstrike than the fairly normal-sounding Adidas.

Verdict: Which One Should You Buy

Both shoes are genuinely excellent for all distances, and performance levels are very similar. If you are locking into a cruise-able marathon pace, the Alphafly’s smooth heel-to-toe roll may suit you slightly better. For flat-out paces, or for the final miles of a marathon when fatigue sets in, the Adios Pro 4’s nimbler, springier feel and effective forefoot rocker can give it a slight edge. Over shorter distances, the Adidas leans ahead too, even though a 10K personal best was set in the Alphafly.

The price gap also matters: at £65 or $35 cheaper, the Adios Pro 4 is a fantastic racing shoe and a very worthwhile saving. One caution on the Adidas fit: the toe box has reportedly caused bruised and bloody toes for some runners even in the right size, so double-check fit before committing.

Conclusion

The Alphafly 3 remains the relaxed, smooth-rolling choice that may suit marathon racing best, while the Adios Pro 4 is a lighter, bouncier, nimbler alternative that shines at faster paces and costs significantly less. Either way, you are getting one of the best carbon plate racing shoes currently available, so let ride feel, fit, and budget make the final call.