When it comes to training shoes that can handle the demands of CrossFit and weightlifting, the Nike Metcon 9 stands out as a popular choice. Released in August 2023, this shoe aims to deliver stability, durability, and versatility for athletes who need a reliable partner in the gym.
Whether you are lifting heavy weights, climbing ropes, or doing short bursts of cardio, the Metcon 9 promises to support your performance. However, it is not without its critics, especially when it comes to running comfort and breathability.
This review dives deep into the features, performance, and overall value of the Nike Metcon 9 to help you decide if it fits your training needs.
Key Takeaways
- Stable and Durable for Lifting: The Metcon 9 offers excellent stability thanks to its Hyperlift TPU plate and wide base. It is built to last with a tightly woven upper and a hard rubber outsole.
- Not Ideal for Long Runs: While great for lifting and short workouts, the shoe feels stiff and heavy for running distances over 400 to 800 meters.
- Wider Toe Box and Fit: Nike improved the toe box to allow more toe splay, making it comfortable for wider feet. Sizing is generally true to size.
- Good Traction and Rope Climb Support: The patterned outsole provides solid grip, and the enhanced rope guard improves durability during rope climbs.
- Mixed Comfort and Breathability: Some users find the shoe comfortable, but others report foot pain and moderate breathability, which may affect longer sessions.
Design and Build Quality
The Nike Metcon 9 features a woven textile upper designed for durability and breathability. This tightly woven material helps the shoe withstand the wear and tear of intense workouts.
The shoe’s sidewalls are sturdy, adding to its overall stability. The outsole uses patterned, grooved rubber with a herringbone pattern to provide reliable traction on various surfaces.
The heel-to-toe drop is officially 4mm, though some lab tests measured it closer to 5.5mm. Overall, the build quality feels solid and well-suited for heavy lifting and cross-training.
Stability and Support for Weightlifting
One of the Metcon 9’s strongest points is its stability during weightlifting. The Hyperlift TPU plate under the heel creates a firm base that helps maintain balance during squats and other barbell exercises.
The wider base and reinforced sidewalls prevent unwanted foot movement, giving lifters confidence.
This shoe is designed to keep your foot locked in place, which is essential for safe and effective lifting. Users consistently praise the Metcon 9 for its stable feel under heavy loads.
Performance in CrossFit Workouts
The Metcon 9 is built for CrossFit and high-intensity interval training (HIIT). It performs well in short metcon workouts that combine lifting, jumping, and quick movements.
However, its stiffness and weight make it less ideal for workouts with long running intervals or high-impact cardio.
Some reviewers rated it around 3.9 out of 5 for CrossFit versatility. If your routine includes mostly lifting and short bursts of cardio, the Metcon 9 will serve you well.
Running Comfort and Limitations
Running is not the Metcon 9’s strong suit. The shoe feels stiff, especially in the heel, and lacks the flexibility needed for comfortable running.
Most users recommend limiting runs to under 400 to 800 meters. Some even describe the shoe as feeling like “cinderblocks” when running. If your training involves longer runs, you might want to consider a more specialized running shoe.
Rope Climbing Features
Rope climbs are a common part of CrossFit, and the Metcon 9 includes an enhanced rope guard to improve grip and durability. This feature protects the shoe’s upper during climbs and provides better traction.
While most reviews praise this addition, one reviewer noted some outsole issues during rope climbs. Overall, the Metcon 9 is considered one of the best shoes for rope climbing in its category.
Traction and Outsole Performance
The outsole of the Metcon 9 uses patterned, grooved rubber with a herringbone design. This setup offers reliable traction on gym floors and other surfaces.
Forefoot traction is rated above average, helping with quick lateral movements and jumps. The outsole is also one of the hardest in cross-training shoes, contributing to its durability but possibly reducing flexibility.
Durability and Longevity
Durability is a key selling point for the Metcon 9. The tightly woven upper and hard outsole make it one of the most durable cross-training shoes available. Most users report the shoe holding up well after extended use.
However, one reviewer experienced the medial side collapsing during lifts, which could indicate a potential weak spot. Overall, the shoe is built to last through tough workouts.
Fit and Sizing
Nike designed the Metcon 9 with a wider toe box than previous models, allowing for better toe splay and comfort. The shoe accommodates medium to wide feet, making it a good option for those who struggle with narrow shoes.
Sizing is generally true to size, but some users with very wide feet may find the fit tight. The shoe offers some arch support, which helps with overall foot stability.
Comfort and Breathability
Comfort reviews are mixed. Some users find the Metcon 9 very comfortable for training sessions, while others report foot pain and discomfort.
Breathability is rated as moderate or so-so, with some reviewers noting a lack of airflow. This could make the shoe less comfortable during long or intense workouts in hot conditions.
Weight and Feel
At approximately 13.3 ounces (378 grams), the Metcon 9 is heavier than many other training shoes. This weight contributes to its stability but can make it feel clunky during fast movements or running.
The shoe’s stiffness adds to this sensation, which may not appeal to everyone.
Price and Value
The Nike Metcon 9 retails for $150, with the AMP version costing $160. This price point is on the higher side for training shoes.
However, the shoe’s durability, stability, and specialized features like the rope guard justify the cost for serious athletes. If you prioritize lifting and short workouts, the Metcon 9 offers good value.
Colorways and Style Options
Nike offers the Metcon 9 in multiple colorways, including versions tailored for men and women. The AMP version features unique design elements and colors.
These options allow users to choose a style that fits their personal taste while enjoying the shoe’s technical benefits.
Summary and Recommendations
The Nike Metcon 9 is a solid choice for athletes focused on weightlifting and short CrossFit workouts. Its stability, durability, and rope climbing features make it stand out. However, it is not the best option for running or high-impact cardio due to its stiffness and weight.
Comfort and breathability vary by user, so trying the shoe on before buying is recommended. Overall, the Metcon 9 is a reliable, well-built training shoe for those who need a stable base and long-lasting performance.
FAQ
Is the Nike Metcon 9 good for running?
No, it is best for short runs under 800 meters. It feels stiff and heavy for longer runs.
Does the Metcon 9 fit wide feet?
Yes, it has a wider toe box and accommodates medium to wide feet.
How durable is the Metcon 9?
It is very durable with a tough upper and hard outsole, though some users reported minor issues.
Is the shoe comfortable for long workouts?
Comfort varies. Some find it very comfortable, others experience foot pain.
What is the heel-to-toe drop?
Nike states 4mm, but some measurements show about 5.5mm.
Does it have good traction?
Yes, the outsole provides reliable grip with a herringbone pattern.
Is the Metcon 9 good for rope climbs?
Yes, it has an enhanced rope guard for better grip and durability.
What is the weight of the shoe?
Approximately 13.3 ounces or 378 grams.
How much does the Metcon 9 cost?
$150 for the standard version and $160 for the AMP version.
Are there different color options?
Yes, multiple colorways are available for men and women.
