Puma Fast-R 3 Performance Review

Since 2022, the Fast-R has always been one of the wildest marathon racing shoes on the market. The Puma Fast-R 3 (full name: Puma Fast-R NITRO Elite 3) tones down the crazy looks while keeping some of the DNA that made it such an eye-catching shoe.

Puma even enlisted one of the researchers behind the famous Nike 4% study to do a study comparing the Fast-R 3 to the Fast-R 2 and Nike’s Alphafly 3. And the results, namely a 3.15% improvement in running economy (the amount of energy expended while running at pace), are eye-opening. 

Can a shoe really get that much better than the competition? Personally, I thought the days of big jumps in marathon shoe tech were over. But I’m always ready to test out shoes with bold claims. Let’s find out how the Puma Fast-R 3 performs.

What is the Puma Fast-R 3?

According to Puma, the “Fast-R3 is the fastest running shoe we’ve ever made – data-backed, lab-tested, and built for breakthroughs. After testing it on elite runners and real athletes, we digitally engineered and optimized the product fully based on data. Fast-R3 is designed to shave minutes off your race time. With its 3.15% improved running economy, this translates to an unprecedented potential marathon time saving of more than 4 minutes and 30 seconds, for a 3 hour marathon runner. We cut 95g from its predecessor, stacked it higher with new and improved NITROFOAM ELITE, and extended the carbon PWRPLATE for maximum propulsion.”

It’s pretty cool that Puma digitally engineered and optimized the shoe before making samples for runners to try in real life. That’s the first I’ve heard of that in the shoe industry. The running economy claims are bonkers…but it’s hard to argue when Wouter Hoogkamer is involved as his reputation for previous shoe studies is impeccable.

Cushion

The Puma Fast-R 3 uses NITROFOAM ELITE, which is aliphatic TPU (ATPU), for the entire midsole. The ATPU is bisected by a carbon PWRPLATE with a new shape and slant within the shoe.

This foam and plate combo is significantly less wobbly for pre-race walking than most super shoes on the market. It’s also less wobbly at speed. And, due to the significant cutouts, it might not work for every footstrike, but it worked extremely well for mine. And that was not what I expected based on holding the shoe in hand.

It’s not as plush an experience as many super shoes, but it’s a bouncy experience that’s more of a propulsive upward and forward motion. It’s an extremely natural motion.

I typically land at the front of the heel on the lateral side. This can be an invitation to instability and lost momentum in some super shoes. Not so in the Fast-R 3. The Fast-R 3 accepted my landing point and skillfully transitioned me to the forefoot and toe-off. It’s hard to pinpoint exactly why and how, but the carbon PWRPLATE extending beyond the toe seems to help stabilize and improve toe-off speed and power.

When I wore the Puma Fast-R 3, my easy paces during warmups for speed sessions were somewhere around 30 seconds faster per mile. Same effort, just faster. Then, keeping 10K, half marathon pace, or marathon pace felt easier than normal. The Fast-R 3 didn’t feel like a trampoline…it just worked. I felt more efficient.

In fact, I felt so efficient, that even though I only received my pair of Puma Fast-R 3 two weeks before an upcoming marathon, they ascended to the top of my list after one interval workout and one long marathon-pace workout. I couldn’t pass up the way the Fast-R 3 made fast paces feel easier and more consistent.

So, in early May 2025, I ran the Colorado Marathon in them (yes, this marathon is held above 5,000 feet; so altitude is a factor) and scored close to a four-minute PR. A four-minute PR, at altitude, when my previous marathon PR was at sea level on a pancake-flat course. And while that wasn’t exactly a 3.15% improvement, it was close. 

It’s tough to argue with results like that. This geometry and midsole back up the claims.

Support

The Puma Fast-R 3 is a race-day shoe so there’s not much support to speak of. The forefoot midsole is relatively wide to provide a nice base; but the heel midsole is tiny, and there’s only a very minimal heel counter in the back. That said, the Fast-R 3 is more stable than it has any right to be. To me, the ATPU and plate combo are better tuned to reduce side-to-side wobble than many other super shoes on the market.

Traction

PUMAGRIP, again, performs well in wet and dry conditions. Soaked water stops in marathons don’t cause any issues. This shoe is built to handle whatever race day throws at it.

That said, the Puma Fast-R 3’s outsole durability is questionable. The wear on the forefoot pad of rubber is way more than I’m used to seeing on a Puma running shoe, and the scaly pattern is almost gone. The rubber is likely thick enough to not wear away before the end of the shoe’s lifespan, but that’s only because the lifespan is short. Puma estimates the Fast-R 3’s lifespan at 200 miles (or 300 kilometers).

If you buy the Fast-R 3, be prepared for the outsole to look beaten up quickly. It doesn’t appear to affect performance, but it isn’t what Puma fans are used to from an aesthetic standpoint.

Upper

The ULTRAWEAVE upper on the Puma Fast-R 3 is legit paper-thin. This is a problem for the tongue, which is foldy and always takes an extra 30 seconds to seat correctly when I put on the Fast-R 3. 

Once you get the tongue in place, it stays there thanks to three strategically placed lace loops. But the tongue stays annoying no matter how much you wear the shoe.

The upper itself is comfortable if not particularly accommodating. The breathability is top-tier, and there are no hotspots. And even with the minimal upper build, lockdown is impressive, and the upper helps keep the foot solidly atop the footbed even on 180-degree turns (of which there was one in my recent marathon…ugh).

Is the Puma Fast-R 3 wide foot friendly?

No, the Puma Fast-R 3 is not wide-foot friendly. There’s just not enough width in any part of the shoe (forefoot, midfoot, heel) to think wide-footers can reliably fit. If you’re a wide-footer considering this shoe, try it on, or make sure you buy from a retailer with a reliable return policy.

Is the Puma Fast-R 3 worth $300?

Is any shoe worth $300? That’s a tough question. The Puma Fast-R 3 is one of, if not the best, marathon racing shoes available. But, there are others in the ballpark. My general advice is to buy the super shoe that feels best on-foot as that will likely be the one that provides the best experience for a long-distance race. 

At some point, budget must be considered, and the Fast-R 3 is towards the top of the marathon racing shoe price band. With how well it worked for me and my footstrike, I would pay the extra cash over a Nike Alphafly 3 or adidas Adios Pro 4. But if you’re on the fence, the performance is close enough to other shoes in the top tier of marathon running shoes that you should go with what feels best.

How to use the Puma Fast-R 3

The Puma Fast-R 3 is best used for long-distance road races from 5K to marathon and the workouts – like intervals, tempo, and threshold runs – that come with training for those types of races.

Puma Fast-R 3 Summary

The Puma Fast-R 3 is my new favorite marathon racing shoe. I hardly thought about my feet during my recent marathon PR. While my hammies screamed as I tried to pick up the pace in the final miles, the Fast-R 3 was ready and willing, turning over quickly and giving me a slight boost – even if it was just a mental one – as I emerged from the pain cave with visions of finishing the race with arms held high in triumph. [Editor’s Note: You’ve painted quite the victorious picture here, Drew – though deservedly so, in this case.]

It may not be the road racing shoe for everyone, but its performance compared to other shoes, combined with the impressive study results, put it firmly in the top tier of racing shoes. The Fast-R 3 needs to be in the consideration set of any runner who’s looking for every little edge to climb the mountain to their next PR.

How does the Author Run?

Drew Whitcomb (age 43, 6’6″ 200lbs): Runs daily with a once a week rest day. Runs a lot of miles due to testing needs and a growing affinity for long-distance races. Regularly competes in marathons, half-marathons, 10k, and 5k races.

Disclosure

While Puma did provide a pair of the Fast-R Nitro Elite 3 to facilitate this review, the company had no involvement in this review, didn’t receive an advance look at it, and has not attempted to influence it.