Nike Metcon 7 Performance Review

The Nike Metcon 7 switches things up from the Nike Metcon 6. The drop-in midsole and hyperlifts are gone in favor of a more conventional build. Will a more traditionally built shoe keep fans of the Metcon line happy? And can the Metcon 7 differentiate itself in an increasingly crowded cross training shoes market? Let’s find out.

The Nike Metcon 7 was only replaced by the Nike Metcon 8 on our list of the best CrossFit shoes of 2022, as well as our list of the best weightlifting shoes. It still appears in the On Sale section of our Best Budget Cross Training Shoes list.

Pros

Forefoot flexibility

It seems like Nike really prioritized the forefoot on the Nike Metcon 7. It’s got four deep flex grooves including one that bisects the entire outsole. And on all of them, Nike has allowed the React midsole to peek through. The result is hugely improved forefoot feel from previous Metcon models and a better ability to do any exercise that gets you on your toes.

Forefoot cushion

The Nike Metcon 7 gets the added benefit of full length React cushioning. And while it doesn’t take advantage of it in the heel (more on that later), the forefoot feels fantastic. Box jumps and sprints now feel a lot better and take less of a toll on your feet, ankles and legs. While it’s not quite as plush as the Floatride found in the Reebok Nano X1 or the Reebok JJ IV, it’s a big improvement for the Metcon line.

Fit

Most people know about the narrow fit of the Metcon line but the Nike Metcon 7 widens the toebox while maintaining a tighter heel fit. This just makes the shoe feel better on foot. You’ll notice it especially when doing exercises like squats or deadlift where spreading the toes and increasing ground contact can make a big difference.

The fit is also helped by an upper that breaks in nicely, dynamic fit lace loops for superior midfoot lockdown and a gusseted tongue. It feels better on foot than most cross training shoes due to all the little extras that make the upper a bit more plush.

Cons

Clunky heel

Previous Metcon models included foam hyperlifts that could be placed under the removable midsole to increase heel lift. The Nike Metcon 7 instead uses a rigid plastic hyperlift below a thin layer of React foam in the heel.

And while I appreciate not having to insert something extra into my shoe to help with certain lifts, the new plastic hyperlift just didn’t work for me. It results in less heel cushion and a clunkier, heavier heel. While it does feel super stable during traditional olympic lifts, it slaps the ground horribly during runs. In fact, the heel is so annoying I wouldn’t recommend running in the Nike Metcon 7 at all. It just doesn’t feel right.

Laces and lace lock

The cheapy, basic laces are back. Double knots are necessary as they will come untied if you’re not careful. But worse than the laces is a failed “lace lock” system. It’s a velcro based system on the tongue meant to keep your laces in place. It’s a good idea, but leaves exposed velcro whether you use the system or not. The velcro catches on most fabrics (including laces and pants) and represents a real durability concern. The whole lacing system needs to be revisited for the Metcon 8.

Outsole

The herringbone pattern of the outsole grips well and is appreciated (we love herringbone here at WearTesters). But the rubber used is thin and a little too pliable. The channels are also really small and collect junk like pebbles, seeds and dirt. Doing outdoor workouts will end with you spending twenty minutes picking crud out of the bottom of your shoes. Again, a good idea that goes wrong in terms of execution.

Upper durability

While the materials on the upper result in a good fit, they show signs of wear quickly. The nylon mesh upper picks up nicks too easily. The heel portion, with vinyl overlays, is fine but the front three-fourths of the shoe will get beat up quickly. Is this a big drawback? That depends on how bugged you are when your shoes started looking haggard…because that’s the look you’ll get soon after you start wearing the Nike Metcon 7.

Nike Metcon 7 Summary

Overall, Nike improved a few things from the Metcon 6 and then made some other things worse. The Nike Metcon 7 is a solid shoe with more good features than bad ones, but it sits below the majority of our favorite cross training shoes. If none of the cons bother you, you’ll really enjoy the shoe…but if any of those are dealbreakers, look elsewhere for your next workout shoe.