Friday, 19 April 2024

Equipment, Gym Clothes

Nike Metcon 7 Review – Is the Nike Metcon 7 Good for Running?

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Nike Metcon 7 Image

Nike is a famous brand associated with big names, such as Cristiano Ronaldo, Tiger Woods, and Roger Federer — just to name a few. As a result, expectations for any new product from them are always high. This is exactly how we approached our Nike Metcon 7 review.

Nike’s latest addition to the Metcon range is among the most praised CrossFit shoes.

But despite all the praise, does the Nike Metcon 7 live up to its brand’s reputation of quality and durability? Is it a good shoe for running and weight training? Read on to see if the shoe fits.

Metcon 7 Design Features

Rating: 4.6
Nike Metcon 7
  • Hyperlift inserts
  • Rubber tread
  • True to size
  • Lace lock tab

When it comes to the Nike Metcon range, the innovative brand said, “we’ll just do it“. So let’s look at what makes the latest addition, the Nike Metcon 7, worth your buck. To find the answer, we start by looking at its most notable design features.

Hyperlift inserts

We found that the Hyperlift inserts are the feature that give the Metcon range its excellent reputation for stability, particularly when weight training. The feature is loved by heavy lifters since stability is vital to prevent any injuries.

The Metcon 7 uses rigid plastic Hyperlifts rather than foam Hyperlifts. We admit these might not be best for distance runners. We felt it was heavier and less comfortable on the heel — especially when compared to the Metcon 6. Nevertheless, it’s a fantastic feature for heavy weight lifting and short sprints.

Man lifting a barbell


The Nike Metcon sizing does stay true to size. The Metcon 7 feels narrower and tighter around the heel area. This makes the shoe fit more snug and secure. However, we find that it might not be the best option if you’re wide-footed.

Lace lock tab

We all know the pain of getting blisters due to heel slippage. And, how it annoyingly slows down our fitness routines. That is why we appreciate the Lace Lock Tab feature as it prevents the heel from slipping continuously.

React foam

The Nike Metcon 7 comes with react foam that extends from the midsole to the rubber tread — a feature that didn’t impress us compared to previous models. We found the Metcon 6’s solid rubber outsole to be more durable in the long run.

The advantage of this foam midsole is that it’s softer on your feet. This means you won’t be leaving the gym in pain. The cushioning effect of this feature adds bounce and comfort to your step and acts as a shock absorbent.

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Nike Metcon 7 – Features Summary

  • Hyperlift inserts
  • Rubber tread
  • True to size
  • Lace lock tab
  • React foam midsole
  • Various colors
  • Lightweight mesh material on top for breathability

Nike Metcon 7 Exercise Options

Person running against horizon

Firstly, we want to note that the Metcon 7 has a wider toe box and deep flex grooves, which is an upgrade from previous models. These two features allow for better feel and movement, and distribute weight for exercises that require you to get on your toes.

While doing double-leg calf raises or working out with a jump rope, for example, you want your toes to have the space to spread slightly to maintain your balance.

The tiny toe muscles play a significant role in stability and balance. These help to prevent injuries in the foot and ankle. After reviewing and manipulating the toe area, we concluded that the Metcon 7 is an excellent choice for strengthening the muscle group in your forefoot.

But, when it comes to long runs, we don’t recommend the Metcon 7 for those. To get the best out of this shoe, we suggest using it for heavy lifting, short runs, agility workouts, CrossFit, and high-intensity interval training (HIIT).

Here are some specific exercises that we have enjoyed doing while wearing the Nike Metcon 7 Review:

  • All types of squats
  • Box jumps and lunges
  • Warm-up exercises
  • Deadlifts
  • Dumbbell and barbell curls for lifting
  • Lateral plyometric jumps for agility
  • Cycling on a stationary bike for HIIT training
  • Jogging/sprinting on a treadmill for a killer HIIT workout
  • High intensity cardio
  • Rope climbs

Nike Metcon 7 Reviews

Our review aside, let’s find out what other customers think about the Nike Metcon 7. Did they enjoy the product, or was it a waste of their money?


Most customers agree that the Nike Metcon 7 is durable, sturdy, and fits them securely. Many claim that the shoe was worth the investment, adding that it is an excellent weightlifting shoe and the better option out of the Metcon range.

Excellent For weightlifting

Like us, most buyers were sold on the Metcon 7 for this reason. Weightlifting should not be taken lightly (pun intended).

You always want to invest in quality shoes that will keep your feet sturdy on the ground when doing exercises like a barbell back squat. The Metcon 7 does exactly that.

Sturdy grip

Customers felt that the Metcon 7 has a sturdy design that maintains balance and stability during various workouts. The well-designed inner plate and Hyperlift insert create more stability in the shoe, and the rubber outsole gives your feet a sturdy grip.

Fits snuggly

A common theme among reviews is how well the Nike Metcon feels on the feet. One of the worst things during your workout is your foot slipping in your shoe.

It can cause multiple injuries, like blisters and ankle twists, and you can lose your balance too.


For all the praise these shoes get, there are some issues that customers have found with them.

Low-quality top mesh

A few reviewers had reported about some high wear areas. And, that their shoes developed a hole in the top mesh layer.

This is made from a thinner layer of mesh compared to the previous model. While this does allow for more breathability, it seems to have a negative side-effect for some.

Not as stable as the Metcon 6

The Nike Metcon 6 has a solid rubber sole throughout, while the Metcon 7 has some react foam placed in between the rubber sole.

Customers felt that this foam will fray quicker than rubber and feels less sturdy. However, both shoes remain excellent options for intensive weight training.

Pros & Cons Summary

Here’s a summary of the different pros and cons of the Nike Metcon 7.


  • Best Metcon shoe for weightlifting
  • Great for balance and stability
  • Has a hyperlift insert that benefits you in training
  • All-purpose training shoe
  • Fits securely on the foot
  • Comes in a range of colors
  • Excellent for preventing certain injuries
  • Excellent forefoot feel


  • The top mesh layer is thinner, sacrificing durability for some customers.
  • The Metcon 6 has more stability and endurance due to its entire rubber sole.

Review Overview



Nike produces a diverse range of quality sportswear for every sneakerhead and has a reputation for practicality and durability. The Metcon range is no exception.

The Nike Metcon 7 outperforms other shoes in many ways and lives up to Nike’s claim that this shoe is a ‘gold standard for weight training’, and more.

The Nike Metcon 7 is also great for running but it’s best for short runs and you should look to other shoes if you run longer distances.

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