Review: Nike Alphafly 3 – My Marathon Experience

Following my first marathon, which I detailed in my recent blog post, I wanted to share my thoughts on the shoes that carried me through race day – the Nike Alphafly 3. Leading up to the marathon, I did most of my training in the Hoka Clifton 9s, a comfortable, cushioned shoe that offered plenty of support during long, slow training runs. However, on race day, I decided to put the highly touted Nike Alphafly 3 to the test, knowing it’s been praised as one of the best marathon shoes for improving times.

Here’s how the Alphafly 3 performed from a physiotherapist’s perspective and as a first-time marathon runner:

First Impressions

From the moment I laced up the Nike Alphafly 3, I could feel a noticeable difference in energy return compared to my Hoka Clifton 9s. The ZoomX foam, combined with the carbon-fiber plate, created a responsive and bouncy feel that made each stride feel lighter. It’s clear from the get-go that these shoes are designed for speed and efficiency, with an emphasis on reducing effort over long distances.

Performance on Marathon Day

During the first half of the marathon, I could truly appreciate the Alphafly 3’s technology. I maintained a solid pace of 5:10 min/km for the first 32km, and the shoes felt incredibly efficient, helping to reduce the load on my legs, particularly my calves, which had been a persistent issue in my training. The Air Zoom pods at the forefoot provided excellent propulsion, and the midsole’s cushioning helped absorb impact, allowing me to conserve energy over the long stretches.

However, as I hit the final 10km, I started to feel the effects of the marathon—not just physically, but also in the comfort of the shoe. While the Alphafly 3’s performance was undeniably impressive for the majority of the race, my feet began to feel sore, and the cushioning, which had felt bouncy and light earlier, now felt harder and less forgiving. This might be due to the cumulative strain of running 42km, but it was a noticeable change in comfort compared to the Hoka Clifton 9s, which offer a softer, more cushioned ride.

Pros

1. Incredible Energy Return: The combination of ZoomX foam and the carbon-fiber plate really delivers on reducing the perceived effort. It felt like the shoes were helping propel me forward, particularly in the early stages of the race.

2. Lightweight Design: The Alphafly 3 felt very light on the foot, which is ideal for race day when you want to feel quick and efficient with every stride.

3. Propulsion from Air Zoom Pods: The forefoot pods offer a springy sensation that noticeably helped in maintaining speed and rhythm, especially in the early kilometers.
4. Durability: Even after 42km, the shoes held up well in terms of structural integrity.

They showed minimal signs of wear, which speaks to their durability for future races or fast-paced training runs.

Cons

1. Late-Race Comfort: As I hit the final stretch of the marathon, the shoes began to feel less comfortable. My feet were quite sore, and the cushioning, which felt perfect earlier, began to feel stiff. This could be a combination of shoe design and the typical strain of marathon running, but it’s something to consider if comfort in the final stages is a priority.

2. Narrow Fit: The Alphafly 3 has a snug fit, which works well for race day but could be too tight for those with wider feet or those who prefer a bit more room in the toe box. Compared to the Hoka Clifton 9s, the fit was much more narrow.

3. Price: The Alphafly 3 is on the higher end of the price scale, which may be a deterrent for runners who are not specifically aiming to push their race times.

Comparison to Hoka Clifton 9

Having trained in the Hoka Clifton 9s, I can confidently say that both shoes offer very different experiences. The Clifton 9 is softer, more cushioned, and perfect for long, slow training runs where comfort is the priority. It’s a shoe I would recommend for those building their base miles and looking to minimize impact on the joints and muscles during training.

The Alphafly 3, on the other hand, is designed for speed and race day performance. It offers a firmer, more responsive feel that excels when you need to pick up the pace.

However, the comfort trade-off is noticeable over longer distances, particularly in the later stages of a marathon.

Physiotherapist’s Perspective

From a physiotherapist’s standpoint, the Nike Alphafly 3 excels at reducing the muscular load and energy expenditure, thanks to its innovative design features like the carbon plate and ZoomX foam. For runners looking to shave time off their personal best or aiming to be more efficient in long-distance races, this shoe is a fantastic option.

However, for runners dealing with persistent foot or calf issues (like I’ve had in the past), or those who prioritize comfort throughout the entirety of a marathon, the Alphafly 3 may not provide enough cushioning and comfort, especially in the latter stages of the race. For these runners, incorporating regular strength training to address muscle imbalances, and possibly alternating with a more cushioned shoe for training, could be beneficial.

Conclusion

The Nike Alphafly 3 is a race-day shoe designed for speed and performance. It’s lightweight, offers incredible energy return, and will likely help runners hit new personal bests. However, the trade-off for this performance is late-race comfort, where a more cushioned shoe might offer relief during those final kilometers.
For runners looking to push their limits and prioritize speed, the Alphafly 3 is an excellent choice. For those looking for more comfort over long distances, especially if injury-prone, a more cushioned shoe like the Hoka Clifton 9 might be a better fit.

Nutrition and Hydration: Lessons Learned

One of the key lessons I learned during the marathon is the importance of having a solid nutrition and hydration strategy. I aimed to take gels every 40 minutes, which I stuck to during the race, but in hindsight, I believe I needed to take them more frequently to maintain my energy levels. Around the 30km mark, I began to feel my energy drain. For my next marathon, I plan to take gels every 30 minutes to ensure I have a more consistent source of fuel throughout the run.

Before the race, I ate two peanut butter and jam sandwiches, which had been a staple in my training routine. I also made sure to carb load during the two days leading up to the marathon, consuming plenty of pasta, rice, and bread to top up my glycogen stores. While this approach worked reasonably well, I now realize the importance of timing and consistency during the race itself. For patients, this reinforces the need to plan a fueling strategy not only for race day but also in the days leading up to the event to maximize performance.

Strength Training: A Key Component

For several years, I dealt with persistent calf issues that made me believe running a marathon was out of the question. However, incorporating a solid lower body resistance program into my routine was a game changer. I focused on simple but effective exercises, including calf raises, lunges, leg press, leg extensions, and hamstring curls. I performed these exercises to fatigue, 1-2 times per week, and over time, I noticed a significant improvement in both strength and durability.

This approach helped me recover from the recurring calf concerns that had been holding me back. For anyone training for a marathon, especially those dealing with persistent injuries or weaknesses, strength training is crucial. A targeted program not only helps prevent injury but also enhances overall performance. From a physiotherapist’s perspective, I now emphasize to my patients that strength training should be an integral part of their running preparation, as it was for me.

The Electric Atmosphere

One of the highlights of the marathon was the incredible atmosphere. Melbourne truly put on a spectacular event, and the energy from the crowd was palpable. Every stretch of the course had supporters cheering us on, which helped carry me through those tough moments when fatigue was setting in. The sense of community and support is something I’ll never forget, and it’s one of the main reasons I’m already considering signing up for another marathon.

For my patients who are training for events, I’ll be reminding them that the mental boost from the crowd and the atmosphere can be just as valuable as any physical preparation.

Professional Growth: Running and Physiotherapy

With the recent explosion in running groups and the increasing popularity of running in general, I’m seeing more and more patients with goals of running a marathon or who are already in marathon training. As a physiotherapist, I’m often asked for advice on injury prevention, training strategies, and recovery tips for runners. For my professional development, it was important for me to experience this for the first time and go through the rigors of a marathon training program myself.

By running a marathon, I now have a firsthand understanding of the physical and mental demands of this type of event. This allows me to better equip my patients with the knowledge, empathy, and guidance they need to achieve their running goals—whether they’re first-time marathoners or seasoned runners looking to push themselves further.

How This Experience Will Shape My Physiotherapy Practice

This marathon has given me a deeper understanding of the physical and mental challenges that runners face. Going through the training, the highs and lows of race day, and learning from my mistakes will help me better connect with and guide my patients in the future. Whether it’s advising on a training plan, nutrition, or shoe choice, I now have firsthand experience that will enhance the quality of care I provide.