Nike Free Metcon 5: Two-minute test
In 2023, Nike released the Nike Metcon 9 – the latest version of its hugely popular line of training shoes and one of the best sneakers around. I expected to like it, but after wearing the shoe for a few weeks, I found that I couldn’t handle its clunky upper and baggy fit. Thankfully, Nike had a ready-made alternative: the Nike Free Metcon 5.
While the main Metcon line is designed for CrossFitters, this offshoot is more for the general gym-goer, offering decent stability for weightlifting, complemented by more cushioning for cardio sessions. This makes it an incredibly versatile shoe that will allow you to complete most workouts with ease.
Unlike the unforgiving upper of the Metcon 9 (which is partly due to the thick bungee cord guards that hug the midfoot), the Free Metcon 5 felt buttery soft from day one, molding to my foot as soon as I put it on.
The fit was quite tight, so it’s worth ordering a half size up if you’re unsure. Also, I felt the toe box could have been a bit wider to give the toes more room for balance. But other than those minor concerns, I had no complaints.
The midsole was head and shoulders above the Metcon 9 and most trainers. With the Metcon 9, Nike included a larger Hyperlift plate in the heel – a rigid plastic section that provides extra stability – and it felt great when lifting weights. But as soon as I wanted to do something more strenuous like burpees and box jumps, it (and the shoe’s not insignificant size) made my movements feel heavy and awkward.
The Free Metcon 5, on the other hand, features an accordion-like design for flexibility and plenty of cushioning underfoot, which helped me feel nimble during circuit training and even the occasional treadmill session.
However, you can still lift weights in this shoe. Squats and deadlifts felt pretty good thanks to the wide, stable heel, and I didn’t notice any compression underfoot until I got used to fairly heavy loads (225 pounds and up).
If you’re a powerlifter and constantly carry heavy barbells, that’s a reason to avoid this shoe. The same goes for CrossFitters who want something that can handle Olympic weightlifting as part of their ever-changing training schedules – you’ll want more stability, so look for a shoe like the Reebok Nano X4 instead.
The final point to be made about this shoe is that it looks good, at least to my eyes. Social media seems to agree, with gym-loving Tiktok users around the world choosing it as their preferred workout footwear. This is a superficial factor, but one we all consider when purchasing new sneakers.
Overall, I think this is an excellent sneaker. It’s stylish, comfortable, and works well for a range of gym activities, from squats to circuit training to sprints on the treadmill. If your training is more specialized (like powerlifting, CrossFit, or long-distance running), then you’ll want a purpose-built shoe for your preferred activity, but gym-goers looking for an all-around sneaker will be hard-pressed to find anything better.
Nike Free Metcon 5: Specifications
| Weight (per shoe): | 422g (US11) |
| Heel-toe distance: | 4mm |
| Colors: | Black/Anthracite/White, Dusty Cactus/Glacier Blue/Laser Orange/Fierce Pink, Court Blue/Thunder Blue/Platinum Tint/Green Strike |
| RRP: | $120 / £120 |
Nike Free Metcon 5: Scorecard
| Category: | Comment: | Score: |
|---|---|---|
| Price | While $120 is by no means cheap, it is still less than most of the best sneakers currently on the market. | 4/5 |
| design | They look good and feel great, but they lack the stability needed to lift the heaviest weights. | 4.5/5 |
| Performance | Comfortable and impressively versatile for almost all gym activities. | 4.5/5 |
| In total | This is a stylish, versatile shoe that is suitable for varied fitness routines. | 4.5/5 |
Nike Free Metcon 5: Should I buy it?
Buy when it…
Don’t buy it if…
Also consider
| Row 0 – Cell 0 | Nike Free Metcon 5 | Inov8 F-Lite G300 |
| Weight (per shoe): | 422g (US11) | 379g (US11) |
| Heel-toe distance | 4mm | 6mm |
| Color: | Black/Anthracite/White, Dusty Cactus/Glacier Blue/Laser Orange/Fierce Pink, Court Blue/Thunder Blue/Platinum Tint/Green Strike | White/blue/grey, black/grey |
| RRP: | $120 / £120 | $155 / £145 |
This is how I tested
I wore the Nike Free Metcon 5 for two weeks while training five times a week. I used the shoe for bodybuilding workouts and CrossFit sessions, which included a variety of gymnastic movements, strength training, high-intensity training, and Olympic weightlifting.
First reviewed: July 2024
