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What is nike free good for?

Nike Free shoes have become increasingly popular in recent years, especially among runners looking for a more natural feeling shoe. But what exactly are Nike Free shoes designed for and what benefits do they offer? In this in-depth guide, we’ll look at what makes Nike Free unique, who they are best suited for, and their pros and cons.

What is Nike Free?

Nike Free shoes are designed to mimic the experience of running barefoot. Traditional running shoes tend to have a lot of cushioning and support which can restrict the foot’s natural movement. Nike Free shoes have much more flexibility and less cushioning, allowing the foot to move more naturally.

The first Nike Free shoes were introduced in 2005 and featured deep flex grooves in the sole to enhance flexibility. The outsoles were also made without a midsole, increasing ground contact and traction. Since then, Nike has continued to evolve the technology in the Free line of shoes.

The numeric designation in the shoe names (e.g. Free 3.0, Free 5.0) refers to a measure of how much the shoe’s sole flexes compared to barefoot. A lower number indicates more flex and less cushioning. For example, Free 3.0 is the most minimal while Free 7.0 offers a bit more cushioning and support.

Benefits of Nike Free

Here are some of the touted benefits of Nike Free shoes:

  • Improved natural motion – The flexibility allows your foot to move and flex as needed, potentially reducing injury risk.
  • Increased foot strength – Less cushioning forces your feet to do more work, engaging muscles in a similar way as being barefoot.
  • Better balance and proprioception – Your feet can feel the ground better and adjust accordingly.
  • Reduced joint stress – The natural motion may help distribute impact up the kinetic chain.
  • Lightweight – The shoes are designed to be lightweight without excessive cushioning material.

The potential benefits really come down to allowing your feet to function in a more natural way compared to traditional running shoes. This is great feedback for improving form and foot strength.

Who is Nike Free Good For?

Here are the types of runners and uses that Nike Free is designed for:

  • New runners – The flexibility and lower heel height encourage good form and a forefoot/midfoot strike.
  • Seasoned runners – Many veteran runners like Nike Free for faster paced training or races up to a half marathon.
  • Low mileage runners – If you only run 10-15 miles per week, a Nike Free shoe may provide just enough protection to stay comfortable.
  • Second shoe rotations – Free shoes work nicely in rotation with a more cushioned primary trainer.
  • Gym/training use – The shoes work well for HIIT, aerobics, and gym classes focused on bodyweight movements.

Nike Free shoes may not be ideal for heavier runners or long distance use due to the reduced cushioning. However, they can work quite well for the above uses when integrated properly into your training.

Nike Free Running Shoe Lineup

Nike offers many different models under the Free umbrella. Here is an overview of their most popular Free running shoes:

Model Description
Nike Free RN 5.0 All-around shoe with ample cushioning for daily training runs
Nike Free RN Flyknit Lightweight, flexible version with Flyknit upper
Nike Free RN Motion Flyknit Designed to disperse impact for easier miles
Nike Free Metcon Training-specific version built for agility and strength work

Within each model there are options more or less cushioning ranging from Free 3.0 up to Free 7.0. There are also trail versions of many Nike Free models designed for off-road running. When shopping, consider your needs and mileage to choose the right cushioning level.

Pros and Cons of Nike Free

Here are some pros and cons of Nike Free shoes to consider:


  • Flexibility encourages natural foot motion
  • Lightweight, breathable construction
  • Low heel drop promotes midfoot/forefoot strike
  • Variety of models and styles
  • Often affordable price point


  • Lack of cushioning increases impact
  • Minimal support around the foot
  • Not ideal for high mileage running
  • Takes time to adjust to lower drop

The biggest considerations are getting used to the lower cushioning and adapting your form and strength to the lower profile shoe. Start slowly with Nike Free and build up distance over time.


Nike Free running shoes mimic barefoot mechanics to encourage natural foot motion and engagement. The flexibility and minimal cushioning of Nike Free can benefit new runners learning good form as well as low mileage runners looking for something lightweight. However, they may not be suitable for long or fast runs.

When transitioning to Nike Free, start gradually with short runs of 1-3 miles and build your distance week-to-week. Give your feet, ankles, and lower legs time to adapt. Using Free shoes occasionally in rotation with more cushioned trainers is also a great option.

Focus on listening to biofeedback from your feet and run with good form. With patience and smart training, Nike Free shoes can be a great tool to improve efficiency, foot strength, and running mechanics.