Updates to Nike Free RN Flyknit 3.0

  • A sock-like fit and a flexible in-shoe experience; such terms are what the Nike Free RN Flyknit 3.0 strives to embody. This running shoe from Nike offers a stretchy yet accommodating in-shoe hug with the use of a Flyknit upper and a slip-on design. The midfoot and heel features a wraparound strap that holds the foot securely in place.
  • Low-density foam is used for the cushioning system of this product. This full-length material provides underfoot support without weighing the foot down. The lightness and springiness may permit an excellent performance on the roads. The outer part doesn’t have rubber; instead, deep sipes and anatomical contact points take responsibility for surface control and flexibility.


The outsole unit of the Nike Free RN Flyknit 3.0 is made of ground-contact foam, the same one that is used for the midsole. An anatomical shape makes sure that the part of the foot-pad that touches the ground will also have the foam to match the position. And since rubber isn’t used, traction is a responsibility that falls to the foam, as well.

Laser cuts serve as the parts of the outsole that are responsible for flexibility. These deep sipes fundamentally allow the rest of the sole unit to bend in conjunction with the foot, thereby delivering a natural performance.


The midsole unit of the Nike Free RN Flyknit 3.0 is made up of low-density foam. This piece runs the entire length of the shoe, offering support to the whole foot. It also has a close-to-the-ground construction and a bouncy nature which help with proprioception and energized performances, respectively.

An insole is placed right above the primary midsole unit. This thin add-on is meant to offer softness and a bit more cushioning. It can be removed or replaced with a custom insert if the wearer decides to do so.


The forefoot section of the Nike Free RN Flyknit 3.0’s upper unit is made up of Flyknit, a textile that resembles woven cloth. The soft and seamless design of this feature helps in providing an accommodating and non-irritating wrap. Several breathing holes permit air to flow through the interior chamber and maintain a cool and dry ride for the foot. Flyknit is well-known for pioneering the cloth-like mesh uppers of today; it’s used in popular shoes like the Nike Epic React Flyknit 2.

The midfoot and heel portions of the façade are graced with a stretchy wraparound strap. This material is tasked with holding the heel and ankles and locking the bridge of the foot in place, saving them from wobbling or accidental shoe-removals.

A traditional tongue unit isn’t present in this model. Instead, a one-piece opening allows the foot to slip into the compartment with ease. The lack of a separate instep piece also aims to heighten the feeling of being wrapped in an upper that is similar to actual socks.

A fabric lining helps the seamless design of the upper when it comes to solidifying the feeling of a sock-like fit. It doesn’t hinder the flexibility or the breathability.

The lightly padded collar provides cushioning to the heel and the ankles of the foot. Pillow-like pods target the curves and apexes, ensuring that most areas of responsibility are given attention.

A printed overlay is placed on the heel part. The purpose of this thin synthetic print is to reinforce the lock-in capacity of the upper unit, thus stabilizing the heel and preventing it from quivering during the run.

Some stitching is used on fabric-edges and areas that require bolstering. The purpose of this approach is to improve durability.

A pull tab is stitched to the front of the collar. This elastic loop helps to widen the one-piece opening and facilitate the entry or exit of the foot.

Strips of reflective material are added to both the lateral side and the heel. These seemingly inconsequential slivers make the shoe visible in low-light conditions. Runners who like to run at night may find solace in knowing that they won’t become invisible to vehicles.


The current trend of Nike Free RN Flyknit 3.0.
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Jens Jakob Andersen
Jens Jakob Andersen

Jens Jakob is a fan of short distances with a 5K PR at 15:58 minutes. Based on 35 million race results, he's among the fastest 0.2% runners. Jens Jakob previously owned a running store, when he was also a competitive runner. His work is regularly featured in The New York Times, Washington Post, BBC and the likes as well as peer-reviewed journals. Finally, he has been a guest on +30 podcasts on running.