Update: Free RN Motion Flyknit
Arch support
M: 218g | W: 179g
Heel to toe drop
M: 4mm | W: 4mm
Heel height
M: 21mm | W: 21mm
Forefoot height
M: 17mm | W: 17mm
Widths available
M: Normal - D | W: Normal - B
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Shoes best for road, track and light gravel. See the best road shoes.


Shoes best for trail, off road, mountains and other unstable surfaces. See the best trail shoes.

Good to know

As long as you stick to the road or path, and if you want just one running shoe, buy a road running shoe.

Neutral / cushion / high arch

Shoes for runners who does not need any additional arch support (Around 50% of runners). Best for people with high or medium high arches. See the best neutral shoes.

Stability / overpronation / normal arch

Shoes for runners who needs arch support (Around 45% of runners). Best for runners with a normal arch. See the best stability shoes.

Motion control / severe overproanation / flat feet

Shoes for runners who needs a lot of arch support. Best for runners with flat feet. See the best motion control shoes.

Good to know

- Rule of thumb: If in doubt, buy neutral shoes to avoid injuries.
- More about arch support in this video.
- Find your arch type by following steps from this video.

Daily running

Cushioned shoes for your daily easy running. Great comfort. See best shoes for daily running.


Lightweight shoes good for races, interval training, tempo runs and fartlek. Here are the best competition running shoes.

Good to know

If you want just one pair of shoes, buy a shoe for daily running.

The height difference from the heel to the forefoot, also known as heel drop, toe spring, heel to toe spring or simply drop.

There are many opinions about what a good heel drop is. We do not recommend any in particular. Lean more in this video.


We spent 8.7 hours reading reviews from experts and users. In summary, this is what runners think:

6 reasons to buy

  • Most of the minimalist runners love the ultra-light upper of the Nike Free Flyknit 3.0.

  • Runners who regularly use racing flats find the cushioning superb in the Flyknit 3.0.

  • It can be comfortably worn without socks as proven by more than several runners.

  • The easy off and on feature of the Free Flyknit 3.0 makes it incredible for those who use it for casual wear.

  • A number of users found the forefoot cushioning surprisingly better than expected.

  • A small number of runners noticed the smooth transition from heel to toe.

3 reasons not to buy

  • Runners with slightly wider feet were almost unanimous in wishing for more room in the toe box.

  • A few runners were a bit irritated by small rocks and other road debris getting stuck in the grooves of the Nike Free Flyknit 3.0.

  • The price tag is a bit high.

Bottom line

The Nike Free Flyknit 3.0 barely provides a buffer between the ground and the runner. Because it is ultra-flexible and ultra-light, it does not offer much arch support. Runners who often use racing flats will have a blast out of this shoe.

World wide, Free Flyknit 3.0 is in the bottom 50% most popular running shoes. The brand, Nike, is the 1st most popular.

Map: Shows popularity per continent based on 1010 shoes


4.6 / 5 based on 227 ratings

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Expert reviews

Experts are running shoe geeks, who post reviews at youtube, directly at RunRepeat or at their own websites. Each expert is categorized from level 1 to level 5 based on expertise. See stats on expert reviews and how we calculate scores here.

Are you an expert? Apply to contribute here.

79 / 100 based on 16 expert reviews

  • 88
    JenniferLevel 1 expert
    by Jennifer Serrano
    These are just really awesome.
  • 85
    The Real RayRay 20Level 1 expert
    by The Real RayRay 20
    Much more lightweight, much more flexible and fits better than the 5.0
  • 83
    FellrnrLevel 5 expert
    by Fellrnr
    Even without my modification to create the Modified Nike Free, it's a good minimalist running shoe and a half way house to a zero drop shoe.
  • 73
    SolereviewLevel 5 expert
    by Solereview
    Ortholite footbed is comfortable, but sticks to your sole after a run.
  • 70
    Runner's WorldLevel 5 expert
    by Runner's World
    Try them on first; some runners find the upper too compressive and tight.
  • 83
    Believe in the RunLevel 4 expert
    by Believe in the Run
    It’s a flexible, super light shoe that has a really nice amount of cushioning.
  • 80
    Running ShoesLevel 3 expert
    by Running Shoes
    Do keep in mind that you need a proper running form to maximize the use of this shoe.
  • 90
    Peter LarsonLevel 1 expert
    by Run Blogger
    The 3.0 is also a great choice as part of a shoe rotation if you want something to force you foot to do a bit more work on occasional workouts.
  • 86
    CHAARGLevel 1 expert
    by CHAARG
    These shoes are extremely comfortable, period [I mean… they’re a shoe//sock hybrid remember ; )].
  • 84
    ToddLevel 1 expert
    by Running Warehouse
    The low profile and the low offset of the shoe makes the shoe a great choice for efficient runners.
  • 80
    Soccer Reviews For YouLevel 1 expert
    by Soccer Reviews For You
    It is for long-distance running, jogging, or even sprinting in a straight line.
  • 80
    NickLevel 1 expert
    by Nick Meets World
    They are extremely flexible and fits your foot like a sock.
  • 79
    Chris McCoyLevel 1 expert
    by Chris McCoy
    It is lightweight and very comfortable.
  • 79
    Karla BruningLevel 1 expert
    by Run, Karla, Run
    If you’re looking for a barefoot-like ride with minimal cushioning and a second-skin fit, it might be worth a try. 
  • 72
    Kick Game TightLevel 1 expert
    by Kick Game Tight
    I did feel a little bit of tightness in the front and toe areas.
  • 70
    Michael AngelicaLevel 1 expert
    by Michael Angelica
    For a guy that likes barefoot, this still feels like a coffin for your feet.
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These are visual presentations, not reviews

  • Jennifer Serrano Jennifer Serrano
    First impression; they are really lightweight.

Updates to Free Flyknit 3.0

A natural running experience is what the 3rd version of the Nike Free Flyknit offers. Featuring a low-profile, flexible mid-sole, and a fabric covering that’s very breathable, this running shoe is sure to deliver a comfortable and natural stride that’s feels like it’s next to the foot.

The mid-sole unit has a low-profile construction. It still delivers adequate cushioning, but it also allows the foot to move naturally without feeling as if the sole unit is restricting its capability to go through the gait cycle with ease. A natural foot strike is encouraged because of its 4mm drop from heel to toe.

The outsole unit of this running shoe uses a waffle design in order to absorb impact shock and add responsiveness to each movement. Flex grooves add more flexibility for the foot. A durable rubber material is even placed in crucial areas of the outsole to protect from wear and abrasion.

Free Flyknit 3.0 size and fit

The Nike Free Flyknit 3.0 has a standard running shoe length. The men and women’s versions follow the regular measurements when it comes to the size. The available width is medium, so this shoe accommodates those who have medium sized feet. Its semi-curved shape allows the foot to acclimate well to it.


A Waffle Pattern was designed to absorb impact shock while also giving some springiness to the running performance. It encourages the foot to move forward in a sure and enabled manner.

Hexagonal flex grooves are cut all over the surface of the outsole. It offers six points of flexibility, ensuring that the foot is able to move in a natural and unrestricted manner.

A solid rubber material is placed in areas of the outsole where wear and abrasion are most likely to occur. It delivers durable protection and traction over the roads.


A very low-profile mid-sole is used in this running shoe. It still delivers sure protection from impact, as well as responsible overall cushioning for the entire gait cycle, but it’s sure to give reliable natural movement of the foot.

A 4mm drop from the heel to the toe of this running shoe makes sure that a more natural foot strike is achieved. It feels as if the platform is very well-balanced, so each step becomes smoother and more efficient.


The upper unit of the Nike Free Flyknit 3.0 uses the Flyknit technology, which is a woven-cloth-like material that delivers a comfortable and breathable coverage. It is strong and it is constructed securely, so it won’t tear off easily.

The Flywire cables are integrated into the lacing system. These durable cables adapt to the adjustments made to the shoelaces, making sure that the upper feels snug yet secure at all times.

Added underfoot support is provided by a molded sock liner, which actually follows the contours of the foot. The heel, arch and forefoot are well-cradled by this insole.


Comparison to category means
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