Nike Metcon 9 Review: What to Expect From This Popular Trainer During Your Workouts

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There’s a lot that goes into having a quality strength training session. You need the right gear, a killer playlist and a proper warm-up. And what’s just as important as all of those combined? A solid pair of shoes.

The right pair of shoes can make all the difference to your workouts by providing stability during multi-directional movement and supporting your joints. Still, very rarely does a shoe earn its reputation for both its construction and its capabilities, but there is one shoe fitness enthusiasts love for both: the Nike Metcon.

Upon release in 2015, Nike Metcons (short for metabolic conditioning) have become one of the most popular training shoes—in fact, they’re pretty much the training shoe. Every year since, Nike has released newer versions and incorporates user feedback to make them better and better. 

My partner, Pedro Ariza, who is an avid lifter and has been using Metcons for years, was eager to compare the new model with the old. Find out what he has to say on the Metcon 9, how it withstood his training sessions and performed during different types of wear and whether it's worth the hype.

Nike Metcon 9 At a Glance

• Weight: Not disclosed online
• Cushioning: Balanced, plush, medium cushioning
• Best for: Weightlifting, powerlifting, CrossFit
• Heel-to-toe drop: 4 millimeters
• Colors: 8 colors + “design your own” option
• Sizes: 6–15, half sizes included
• Price: $150

Construction and Design

When it comes to trainers, it's all about the details. To get a better understanding of what makes the Nike Metcon 9 special, let's break it down from top to bottom.

Upper: The upper is constructed with a blend of synthetic materials and mesh, offering the best of both worlds. In heavy lifts and lateral movements, the synthetic overlays provide durability and support exactly where you need it. Meanwhile, the mesh areas enhance breathability, allowing heat and moisture to escape, keeping your feet cool and comfortable. In addition, Nike has improved this model by adding a wider toe (something Ariza had previously complained about with the 8s).

Rope guard: Nike has added a medial overlay to the rope guard in this model, and with the lateral lay, it makes the shoe feel even heavier. Even though this might have been designed to make the shoe more durable and withstand lateral movement or rope climbs, it only makes it chunkier and adds too much to the design, whether or not that bothers you.

Midsole: The 9 is designed with a dual-density midsole, giving you more stability on the outside of the shoe but a bit more cushioning on the inside. It still features a HyperLift plate (plastic heel inserts) just like previous models, yet this one is higher than the one in the 8s, designed to keep you even more stable from midfoot to heel. Although this provides a stable base for squats, deadlifts and other compound movements, it does make the shoe feel quite firm. In other words, if you run and lift in the same session or do hybrid training, you will probably find them uncomfortable fairly quickly because they don't bend and don't support the arch. At the same time, the cushioning offers enough comfort to support you during high-impact exercises like plyometrics, which are commonly seen in CrossFit sports.

Outsole: The outsole is made entirely of rubber compounds that offer exceptional grip on various surfaces during dynamic movements like walking lunges and cleans. A rugged outsole is a testament to Nike’s commitment to providing a shoe that keeps you firmly in control.

What we love about the Nike Metcon 9:

• Designed with a flat sole and HyperLift plate for enhanced stability
• New Flywire technology
• Updated with an extended rubber rope wrap
• Dual-density drop-in midsole provides extra cushioning
• Wider toe box than previous models

What to conside about the Nike Metcon 9:

• Not a versatile shoe
• Not great for cardio workouts or walking
• Ariza says its a heavier shoe, and the heel makes a “clicky” sound

Nike Metcon 9 Fit

According to Ariza, putting on a Metcon shoe for the first time may be uncomfortable. The shoes feel hard and solid, mimicking a weightlifting shoe that can keep you stable on any platform. But if this is exactly what you’re looking for and are used to (like him), then it shouldn’t be a surprise. If it is, then wearing them just a few times will help you get adjusted and you won’t even realize that they feel different than your typical walking shoes.

The upper is made of a breathable material that keeps your feet cool and comfortable. It's also pretty durable, so you won't have to worry about them falling apart after a few sessions at the gym. The cushioning in the sole is just right—it's not overly plush, so you'll still feel connected to the ground, which is important for lifting weights, but it's comfortable enough for those high-impact movements, Ariza says.

Overall, The Nike Metcon 9 fits your feet like a hug. They’re snug, but not too tight due to the roomy toe box, and secure enough so you won’t slip around.

Our Experience Wearing the Nike Metcon 9

First wear feeback

“Despite being used to Metcons, I sought to be as objective as possible during the first experience, avoiding thoughts of oh, well, the previous model did that,” Ariza says. “My first impression of the 9s was that they were quite snug and rigid, like most training shoes the first time, but I was ready to put them to the test in the gym.”

Ariza likes to warm up on leg days with a light jog on the treadmill and some dynamic stretching. As previously mentioned, jogging isn't very comfortable while wearing these shoes.

“Although I knew I was testing a training shoe, I forgot how rock solid it would feel on my feet—similar to a deadlifting shoe. Nevertheless, I wouldn't wear a second pair of shoes just for my warm-up, but if you warm-up similarly, keep that in mind,” Ariza says.

After what Ariza describes as a slightly uncomfortable cardio warm-up, he warmed his legs up with walking lunges and side squats and found that the dynamic movements weren't too bad. The shoes offer a medium level of flexibility, but the wide toe box still allows me to move freely.

Weight lifting

During the month-long testing of the shoe, Ariza performed two full-body, CrossFit-type workouts per week and two leg workouts per week. Starting the week off with full-body, the shoe held up to agile workouts like sprints and jump lunges, despite its poor running performance. It’s also solid for upper body strength exercises, making it easy to workout your entire body in them.

On leg days, Ariza says you can't go wrong with these shoes. This is where the stability of the shoe really excels, and the HyperLift plate kept me locked on the platform. “Despite the wider toe box than the Metcon 8s, I didn't feel myself sliding around. As someone who loves to lift but does not consider himself a powerlifter, I found this shoe to be just the right level for me.”

Running

About three weeks after trying the Metcon 9s for the first time, Ariza wanted to see how the shoes would feel on a a faster-paced 5K jog. To nobody’s surprise, they weren’t great for road running, proving that they’re definitely designed for gym workouts.

“I understand why Nike would want to keep the plate just as the 8s had, but the fact that it's even higher than the previous model makes this shoe even more rigid,” Ariza says. “Then there's the flexibility issue—or lack thereof. Trying to go the distance in the Metcon 9s is like attempting to run in flippers. Instead of a smooth, natural stride, my steps felt clunky and way less comfortable; I did not even attempt to time my run.”

They're great for lifting, athletic-style moves and looking cool at the gym, but when it comes to hitting the pavement, you might want to consider something a bit more forgiving, like a pair of Nike running shoes. Your feet will appreciate it.

Casual wear

The durability of the Metcon 9s make them feel heavy and less breathable for casual use, Ariza says. “After testing the shoes while running errands around the city, I would not recommend them. Comfort is a top priority when it comes to casual wear—at least for me—and the 9s are unfortunately not ideal for this kind of wear.”

Plus, the design of Nike Metcon shoes tends to have a sporty and functional look, with less of a fashion focus. Although this model features less eccentric designs compared to the 7 or the 8s, offering all-black, white and gray options, the overlay is still flashy. Depending on your preferences, this may or may not be your go-to look.

What Customers Say About the Nike Metcon 9

The Nike Metcon 9s have 4.3/5 stars on Nike’s website; most users praise their comfort and less chunky design compared to previous models. Users also like the wider toe box as it makes for an even more comfortable fit. As negative reviewers have pointed out, the shoes are not designed to handle long cardio workouts like rope climbing or cycling, as it ruins the soles and makes them more susceptible to rips.

Who the Nike Metcon 9 Is Best For

This training shoe is ideal for weightlifters, CrossFit fans and those who perform high-intensity workouts like HIIT—regardless of whether you're a beginner or an experienced athlete. The shoe's responsive cushioning and strong grip make it a great choice for lifting, functional movements and strength building. Aside from that, the shoe's durability makes it an excellent investment, perfect for athletes seeking a robust and reliable workout shoe.

Related Post: The 11 Best CrossFit Shoes 

Who the Nike Metcon 9 Will Not Work For

If the majority of your fitness routine involves cardio exercises, the Nike Metcon 9 may not be the best choice. It's not designed for long-distance running as it lacks the cushioning and flexibility found in dedicated running shoes. It’s not suited for casual daily wear as it’s pretty stiff and lacks cushioning. If your workouts are centered around cardio activities like marathon running, road cycling or extended periods of walking, you might be better off with a specialized running shoe. In addition, it isn't the most affordable shoe, so if you're on a tight budget, you may want to take a look at our list of the best affordable running shoes. Similarly, casual gym-goers might find this shoe too intense, especially for its price point.

How the Metcon 9 Stacks Up To the Competition

Nike Metcon 9 vs. Nike Metcon 8

Performance

Metcon 8s quickly gained a reputation for themselves, we even named them our Best Nike Gym Shoe in our review of the Best Gym Shoes. Although it has a wide, flat heel, it lacks the higher HyperLift plate of the 9s, allowing you to stay stable without being restricted. The narrow toe box was definitely obvious, but if you don’t have extremely wide feet, it shouldn't be a problem. Overall, the shoe is a solid weightlifting shoe, but is also responsive enough for aerobic exercises and walking.

Construction

The expanded toe box in the new model is one of the major differences between the two, creating more breathability and allowing for more toe splay. In addition, the 9s are made with a dual-density foam that is harder on the inside and softer on the outside, as opposed to the react foam in the Metcon 8. In general, the Metcon 8s are lighter and less chunky than the 9s.

Price

The 9s are priced at $150, so they’re not the most affordable training shoe. If you still have the previous model in good condition, it will depend on your budget if you want to purchase the new version. 

Nike Metcon 9 vs. NoBull Trainers

Performance

Choosing between NoBull Trainers and Nike Metcon 9s is like picking between two heavyweight champions in the world of cross-training shoes. Both shoes cater to the demands of cross-training, offering stability for lifts and the agility for dynamic movements, but NoBull leans into a more simple aesthetic, while Nike Metcon 9s combine style and innovation. The NoBull's midsole is made of Phylon, a patented foam known for cushioning and flexibility, making them marginally more versatile than the Metcon 9.

Construction

In Ariza’s experience, the toe box of the 9s feels similar to that of the NoBull Trainers. The NoBull Trainers also feature a durable high carbon outsole (the 9s only have rubber outsoles) with a multi-directional pattern, providing traction on both indoor and outdoor surfaces. The NoBull Trainers are also water-repellent, making them more useful for those who like to train outdoors.

Price

With a price of $129, NoBull trainers are more affordable, though still not the best option if you have a tighter budget.

Nike Metcon 9 FAQs

Why are the Nike Metcons popular?

In general, the Metcons are built for and known to handle intense training. They feature robust materials and rigid components, so they can handle that tough evening CrossFit class or the early morning squat session. Plus, Nike regularly updates its Metcon line, incorporating user feedback and technological advancements, ensuring that each new version improves upon the previous one.

Is the Nike Metcon 9 good for running and squatting?

The Nike Metcon 9 is a solid training shoe, but it has its limitations. With its HyperLift TPU plate, it has a slight lift in the heel that makes it perfect for squatting and performing functional movements during CrossFit. Yet, while it can handle short sprints and agility drills, it lacks the cushioning and flexibility needed for long-distance running.

Related Post: The Best Running Shoes of 2024

What’s special about the Nike Metcons?

Nike Metcons (which is short for metabolic conditioning), became a popular line of athletic shoes for cross-training or functional training. What makes Nike Metcons special are their unique features tailored to the needs of individuals who engage in various types of exercises and workouts. As always, Nike is great about offering a variety of color options for its Metcons, making them a sleek and stylish addition to any wardrobe.

The Takeaway: Are the Nike Metcon 9s Right for You?

Although the Metcon was upgraded to include more versatility and still be a solid training shoe, it doesn’t feel like it checks all those boxes. For one, it’s not quite flat enough to be a proper deadlift shoe. However, it is too stiff to use for my runs, so I would probably only use it for lifting sessions (not even my occasional cycling classes). If you want a shoe that is solid enough to withstand compound movements and minor sprinting, then it’s a great option. If you’re looking for a more proper powerlifting shoe, then you want to look for one that is even flatter. Otherwise, if long-distance running or other forms of cardio are more your workout style, then you should consider a pair of cushioned running shoes. 

Prices are accurate and items in stock as of publish time.