Adidas Adizero Adios Pro 4 review

From our evaluation, the highly-anticipated Adios Pro 4 is an ideal choice for:

• Runners who found the Adios Pro 3 too firm, disliked its upper, or struggled with its heel lockdown.
• Anyone in need of a responsive-and-grippy supershoe that excels across every race distance from 5k to marathons.
• Midfoot and forefoot strikers looking for a plush supershoe.
• Runners who prefer a more flexible racing shoe over ultra-stiff options.

The Adios Pro 4 brings exciting updates, but we believe it also introduces some drawbacks worth considering. The fit, for instance, now features a tapered-toebox design that sacrifices the wide-foot comfort of the Adios Pro 3, which we found more accommodating. If that’s a concern, we recommend the Nike Alphafly 3 for its spacious fit and superior comfort over long distances.

Additionally, heel strikers may find the Adios Pro 4 really unstable due to its exceptionally narrow heel. For a more supportive option, we suggest the Saucony Endorphin Pro 4.

For those who find the price or stiffness of traditional supershoes off-putting, we’re convinced the Adidas Adizero EVO SL is a smarter choice. It retains much of the Adios Pro 3’s performance without the carbon plate, offering a forgiving ride that’s much easier on the wallet.

One of the few elements that, on paper, remains unchanged between the Adios Pro 3 and Adios Pro 4 is the stack height—Adidas claims the same 39/33 mm configuration as the previous model. However, as is often the case, our measurements differed slightly.

In the heel, we recorded 36.6 mm, which is marginally below Adidas's stated number (it's even on the midsole!) but still well within the 40-mm limit set by World Athletics. 

This offers ample, performance-ready cushioning to support racing distances from the 5K to the marathon, and we think that such stack accommodates extreme heel strikers with ease.

Moving to the forefoot, we measured 28.5 mm, almost matching its predecessor, which was also slightly shorter than Adidas's stated specs. However, this setup poses no issues for races, ensuring midfoot and forefoot strikers are well-supported.

The difference between these two measurements (both taken at the official World Athletics points) revealed an 8.1 mm drop.

That said, while 8 mm is considered the most universal drop and it's a popular one among supershoes, the shoe actually feels more like a 4 or 6 mm model due to its geometry. It works well for all footstrikes, but the narrow heel makes it better suited for midfoot or forefoot landings.

For runners investing in a supershoe, the midsole is always a crucial element—and we love evaluating running shoe foams.

Although it retains the Lightstrike Pro name introduced with the first-gen Adios Pro (nicknamed Majambo) in 2020, this is not the same Lightstrike Pro found in the Adios Pro 3. Instead, it's a fresh formulation of supercritical TPEE that delivers an incredibly plush feel. In our tests, we measured an 11.0 HA reading—almost twice as soft as the 20.9 HA recorded on the AP3!

This shift represents a bold move by Adidas, as many runners praised the Adios Pro 3 for its stability and firm-yet-bouncy ride. Now, the AP4 swings to the opposite extreme, becoming one of the softest supershoes available. Whether this transformation aligns with your preferences depends entirely on what you value in a race-day shoe.

Crafted entirely from TPEE and completely free of EVA, we anticipated cutting-edge performance in our freezer challenge. The AP4 endured 20 minutes in freezing conditions, and we measured its softness once again. And it excelled, with only a minimal 7% change in softness.

The insole exudes a racing vibe with its ultra-thin 1.9 mm thickness. This design allows Adidas to maximise the foam while keeping the stack height under 40 mm.

As we said before, it may be named the same—a common practice among brands—but it's a different Lightstrike Pro from previous versions and from other Adidas shoes to date like the Adizero SL2. And to prove it, we cut the foam here in the lab and put it under our digital microscope.

The results are clear: the older Adios Pro 3 formulation is significantly denser and heavier, while the Adios Pro 4 is plush and airy. While this softness may appeal to many, it comes with a major trade-off—forget about the legendary, almost unbelievable durability of the previous Lightstrike Pro formulation in this updated version.

This new formula feels much closer to ZoomX or FF Turbo+ and aligns better with most foams in supershoes. In our experience, these materials have a “golden” window of about 100 miles, after which performance declines rapidly. They remain solid training tools but lose their amazing "pop" and responsive magic. This decline wasn’t pronounced at all with the Adios Pro 3, but trust us, it does happen with the Adios Pro 4.

While the foam has been updated from the Adios Pro 3, the Energy Rods 2.0 system remains unchanged. It features five carbon-infused rods that mimic the foot bones, delivering the rigidity required for the supershoe design to function. This was unexpected, as Adidas introduced a carbon plate in the Adios Pro Evo 1, leading many of us to believe the AP4 would follow suit—but it didn’t.

Again, this comes with some benefits and trade-offs. One recurring issue with the AP3 was the tendency of the Energy Rods to break, creating an annoying "clicking" sound with every step. Although it’s too early to tell if this persists in the AP4, we think the softer foam might mitigate this problem.

In our experience, there are many fans who prefer the Energy Rods 2.0 system over a traditional carbon plate, and for them, this consistency will be a welcome choice.

One of the best aspects of lab-testing running shoes is that we measure everything. So, let’s set the record straight: despite what you might read elsewhere, the Adios Pro 4 features nearly the same forefoot rocker as the Adios Pro 3. It’s not modelled after the EVO 1 with its 60% rocker start, and the changes are limited to a few millimetres.

In our tests, we found the Adios Pro 3 and Pro 4 rockers to be strikingly similar, with only minor adjustments mostly influenced by the updated LIGHTTRAXION outsole. And yes, it keeps working wonders for midfoot and forefoot strikers alike.

One of the standout features of the Adios Pro 3—and a key reason for its popularity—was its generously spacious fit compared to most supershoes. We loved this, especially with the market saturated by narrow racing designs. However, Adidas has taken a different route with the Adios Pro 4, which no longer caters to runners with wide feet. In fact, we believe that it’s now best suited for those with narrower feet.

To understand these changes, we made a 1:1 gel mould using our custom method. We measured 93.2 mm at the widest part of the toebox—a noticeable reduction from the 95.5 mm we recorded in the Adios Pro 3.

Afterward, we focused on measuring the big toe area, a critical factor for many runners.

At 69.5 mm in the big toe area, the taper is undeniable. For context, the Adios Pro 3 measured 77.8 mm in the same test, offering a much broader fit, ideal for runners with square-shaped feet. Based on these findings, we believe those with wider feet should stick to the Adios Pro 3 for optimal comfort and performance, especially in the marathon distance.

We found that the upper height is generous at 28.3 mm, offering plenty of vertical room. 

This design minimises the risk of black toenails, provided you choose the correct size—a crucial step since the Adios Pro 4 incorporates a firm toe cap.

Our anticipation for this set of tests was high when we purchased the Adios Pro 4 and waited for its arrival. Why? Because another key benefit from the AP3 was stability, and hearing everyone go wild about the softness of the Adios Pro 4, we wondered how Adidas managed this situation.

We found that the shoe is noticeably less stable than the Adios Pro 3—an unavoidable trade-off given the softer foam. We also understood why the toebox is significantly narrower than the AP3's, as it was designed to counteract the plush foam's inherent instability—pairing a narrow toebox with a wide midsole creates a stability boost by increasing the landing surface.

Despite this, runners expecting the same stable feel as the AP3 may find this update disappointing.

One key feature that sets the Energy Rods 2.0 apart from a classic carbon plate is their reduced stiffness, especially when combined with a softer foam.

The Adios Pro 4 scored 4/5 in our test—partly due to the midsole cutout and the absence of a full plate. This makes it perfect for runners seeking added flexibility despite the presence of carbon in the midsole.

The heel counter sees significant improvement, addressing one of its most-needed updates due to the poor heel lockdown of the Adios Pro 3. However, it remains ultra-soft and pliable at 1/5.

For those seeking enhanced structure and a first-class heel lock in a supershoe, we recommend the Metaspeed Sky Paris.

During our initial runs, we noticed the Adios Pro 4 features a design better suited for midfoot and forefoot strikers, with a wide forefoot contrasting sharply against its ultra-narrow heel.

Our measurements confirmed this design, revealing a forefoot width of 118.8 mm. This broad and stable base in the front maximises force application and improves stability in this area, contributing to a more efficient running economy. But, again, just for midfoot and forefoot strikers.

The heel of the Adios Pro 4 takes an entirely different approach. Measuring just 80.4 mm, it’s 3.6 mm narrower than the already streamlined Adios Pro 3. In our experience, this ultra-slim design offers minimal stability, and with the midfoot cutout, the transition to the forefoot feels less fluid for runners who land further back in the shoe.

The combination of the new Lightstrike Pro foam and Energy Rods 2.0 delivers results here that are consistent with the torsional stiffness test. Instead of the sky-high scores values typical in carbon-plated shoes—often exceeding 40N—our test revealed a softer 31.9N, positioning the Adios Pro 4 among the least rigid supershoes available.

By comparison, the Adios Pro 3 scored 45.6N in the same test. In our view, this significant difference underscores the foam’s impact on the shoe’s overall flexibility and ride.

At just 7.05 oz or 200g, the Adios Pro 4 achieves a remarkable improvement—shedding 8% from its predecessor. This reduction finally brings it in line with its competitors, as many supershoes from 2023 and 2024 already weigh under 7 ounces.

When we first examined the Adios Pro 4, the lack of visible ventilation holes raised concerns about breathability. However, past lab tests have shown that some shoes without perforations still offer airflow, but this isn’t the case here.

Adidas used its novel LIGHTLOCK technology on this shoe, designed to let the upper stretch longitudinally while remaining laterally stable for added support. While this definitely improves stability, our smoke test revealed poor ventilation compared to competitors like the Vaporfly 3. The Adios Pro 4 scored just 2/5 in this test.

A powerful LED light revealed that Adidas prioritised weight reduction in the upper, evident in the barely-there heel structure. However, the iconic three stripes are ingeniously utilised to provide added stability.

Under the microscope, we found the upper even looks like a Gore-Tex membrane, blocking airflow entirely. Adding small perforations in the toebox could address this, though it might conflict with the LIGHTLOCK technology.

Despite limited ventilation, the upper is featherlight and, in our view, it's a significant improvement over the Adios Pro 3, which many runners found infamously uncomfortable.

And since most races occur in cooler weather, the reduced breathability might not be a dealbreaker, though we think further refinement is needed.

The upper also falls short on durability, earning the lowest lab score—a disheartening 1/5. However, this is typical for supershoes, where lightness takes priority over longevity, and the AP4 excels in delivering a featherweight design.

In contrast, the heel padding excelled in our second Dremel test, achieving an impressive 5/5. This result is typical for racing shoes, as the reduced padding often enhances durability in this area.

A standout feature of the Adios Pro series has always been its grippy, long-lasting Continental outsole. However, in Adidas’ push to reduce weight, this key element has undergone a significant transformation.

The outsole features a small Continental section in the forefoot, with the rest covered by LIGHTTRAXION—a super-soft compound rated at 41.0 HC in the heel, which we found to deliver exceptional grip as well.

One of Continental’s standout qualities has always been its durability, often surpassing nearly every other road rubber. So, how did the new LIGHTTRAXION material hold up in our Dremel test? Impressively, we recorded a mere 0.8-mm dent—an exceptional result for such a soft compound.

In terms of outsole thickness, Adidas pushed limits with a minimalist 1.0 mm layer—0.4 mm thinner than the Adios Pro 3. We also found during our test runs that this ultra-thin rubber amplifies underfoot softness compared to firmer compounds, which often mute the plush sensation of the midsole.

As we mentioned earlier, there’s a small piece of Continental rubber in the forefoot, and Adidas aimed to maximise its potential. The strategy was to place a super-grippy patch precisely where runners need it most—at the forefoot—for optimal traction during landings and toe-offs.

The Continental piece is relatively small and tested 65 HC on our durometer, and while it’s hard to measure its exact impact on grip during runs, it likely serves dual purposes: enhancing traction and maintaining the recognisable Continental branding.

Whether this is an experiment leading to its complete removal in the Adios Pro 5 remains uncertain for us, but for now, we think it's a fair deal if it helps to reduce weight from the shoe.

Continental is nearly entirely replaced by the new LIGHTTRAXION compound, designed to provide an innovative mix of ultra-lightweight construction, impressive grip, and solid durability. In our view, this material will grow in the market over the next 2-3 years.

Unlike the average rubber found in 99% of running shoes, LIGHTTRAXION is crafted from polyurethane. This traslucent material offers distinct advantages such as reduced weight and enhanced durability. However, it’s harder and more expensive to produce and has a greater environmental impact. For this reason, we think it makes sense primarily for premium running shoes manufactured in smaller quantities.

We didn’t anticipate a price change for the Adios Pro 4, as a hike would feel steep against competitors, and a reduction seems unlikely for a well-performing model. Therefore, we weren’t surprised to find the Adios Pro 4 priced identically to its predecessor, the Adios Pro 3.

This is yet another supershoe without reflective elements—and we’re completely fine with it. It’s not a priority whatsoever.

The tongue is excellent for a supershoe, period. Adidas has sacrificed a bit of lightness to include a 5.6-mm foam slab, offering comfort more akin to a daily trainer than a supershoe—ideal for marathon distances. This is a major design shift from the Adios Pro 3, which featured one of the thinnest tongues ever at just 0.9 mm.

This upgrade makes the Adios Pro 4 one of the best supershoes—if not the best—for runners who often experience instep discomfort, a frequent challenge during full marathons.

One of the big questions circulating online about the Adios Pro 4 was the purpose of the stitching on the sides of the upper.

We suspected it was related to the tongue, and after testing, we discovered we were right. The stitching secures the tongue to the upper, not the midsole—an uncommon but clever method that keeps the tongue in place while also reducing weight, creating a well-crafted, lightweight solution.

The iconic pull tab from the Adizero shoes is still here, now featuring a quote that reads, "This too shall pass"—a cool and motivational touch!

The paper-thin insole is removable, but given the narrow toebox of the Adios Pro 4, replacing it with an aftermarket option doesn’t seem ideal. You’d also lose some ventilation, as the stock insole is perforated.

The Adios Pro 3 faced a few persistent issues throughout its lifespan like the weak loops used for the first two eyelets. These fragile loops were prone to tearing, frustrating many runners.

Thankfully, Adidas has replaced them. We knew the design shift was going to happen—leaked images of an Adios Pro 4 prototype from December 2023 already showed this change, even though that version never launched. The current Adios Pro 4, now available to both you and us, adopts the eyelet design from the EVO 1 and, thankfully, resolves that issue.

The flat, thin laces remain and provide a secure fit without coming untied. However, in our view, it’s (one more time) puzzling to pay £250 for an Adizero shoe without premium-quality laces, especially when Nike and ASICS have included them for years in their supershoes.