Nike Metcon 7 vs 8: Which Workout Shoe Performs Better?

Written By Sunny

The Nike Metcon series, known for its durability, stability, and versatility, has long been a favorite among CrossFit athletes and fitness enthusiasts alike.

But with the release of the Metcon 8, you may be wondering how it stacks up against its predecessor, the Metcon 7.

Well, in this article, I’ll delve into a detailed comparison of the two shoes. I’ll analyze their strengths and weaknesses across various aspects, like construction, performance, fit, and durability, to help you decide which one is the perfect fit for your training

Let’s begin!

A Brief Overview of Nike Metcon 7 and Metcon 8

The Metcon 7 shines with a sleek, breathable mesh upper and a stable, flat heel ideal for lifting.

The React foam midsole keeps every step springy while strategic overlays and a secure lacing system hug your foot comfortably.

Whether crushing squats or sprinting on the treadmill, the Metcon 7 provides the comfort and support you need.

The Metcon 8 builds upon the 7’s foundation with several key advancements.

The newer version has a revamped upper and employs durable synthetic overlays for increased tear resistance, while a refined lace lock system improves midfoot lockdown.

The React foam remains the performance powerhouse, and the outsole retains its exceptional grip, both tweaked for even better responsiveness and flexibility.

The result?

A shoe that elevates your training with enhanced stability, comfort, and overall performance, pushing the boundaries of the Metcon legacy.

Attribute Comparison Between Nike Metcon 8 and Metcon 7

Both pairs fall into the training shoe class but vary in upper material, responsiveness, weight, durability, and several features. Familiarizing yourself with these distinctive traits empowers you to make well-informed decisions aligned with your workout style, goals, and comfort.

FeaturesNike Metcon 8Nike Metcon 7
CategoryTraining shoeTraining shoe
Weight12.4 oz for a size 10 model12.5 ounces for a size 10 model
Heel-to-Toe Drop4mm4mm
Upper MaterialMesh with synthetic overlaysChainlink mesh
MidsoleNike React foamNike React foam
Best forCrossFit and CrossFit-style workouts, HIITs, and weightlifting activities.HIITs, rope climbs, plyometric exercises, agility workouts, CrossFit workouts, and brief running sessions.

The table data indicates that both shoes excel as training sneakers. But, upon a detailed analysis of each attribute, it becomes clear that one surpasses the other.

For a thorough understanding of the superior shoe, go to the following section.

Major Differences Between Nike Metcon 7 and Metcon 8

Recognizing the unique attributes that set the Metcon 8 apart from the 7 is essential for those aiming to enhance their exercise performance and comfort in athletic footwear.

Key differentiators encompass redesigned uppers, modifications to the lace lock system, improvements in fit, and enhanced durability, collectively shaping the overall experience for fitness enthusiasts in the gym.

Below, I’ve highlighted the distinctions between the Nike Metcon 7 and 8:

1. Construction and Materials


The Metcon 7 comes with a chainlink mesh wrapping your forefoot to midfoot, creating a snug yet breathable upper. It’s got these synthetic overlays on the toe box and midfoot, giving you that extra bit of protection during those burpees and box jumps.

And let’s not forget the rubber rope guard on the medial side, an excellent protective feature for those intense rope-climbing sessions.

But then, the Metcon 8 bursts onto the scene, boasting a mesh upper that’s a game-changer.

The synthetic overlays, slicker than the Metcon 7’s chainlink mesh, give it this modern, simplified look.

Now, here’s the twist. The upper on the 8 stretches less than its predecessor.

And even though both shoes have layered materials in the heel for structure, the Metcon 8 removes the medial rope guard.

It’s a bold choice, and I was skeptical at first. However, I soon realized the improved durability in the toe box more than compensates for it. My toes felt more secure during the exhausting workouts.

So, in my opinion, the Metcon 8 steals the show in the upper department. The slick overlays, reduced stretchiness, and reinforced toe box won me over.upper-matterials-of-nike-metcon-8


The Metcon 7 and 8 share the same outsole DNA. Both rocking a full rubber tread pattern with flex grooves in the forefoot, midfoot outsole wraps, and that intriguing cutout in the heel unveiling the Hyperlift.

Now, when it comes to traction, these workout sneakers can grip and rip, making them stand out in the training shoe game.

So far, so good.

But keep an eye on the exposed foam around the forefoot base, especially if you’re exercising outside.

I’m not saying it’s a deal-breaker, but consider yourself warned. The exposed foam might break free during intense contact with the concrete.

So, in the outsole showdown, it’s a tie!


The midsole construction is a mirror image in both models, boasting the bouncy Nike React foam all the way through. The heel exhibits React foam, a TPU clip, and the trusty Hyperlift insert.

Now, when it comes to stack heights, it’s a neck-and-neck race. Both the Metcon 7 and 8 are virtually identical.

As for responsiveness and stability, they’re the dynamic duo in the gym. The forefoot gets a springy kick from the React foam, while the heel stays rock-solid with stability thanks to the same midsole components.

But the midfoot maneuverability of the Nike Metcon 8 stole the show for me. It felt like my feet had acquired some extra agility, allowing me to pivot and twist easily.

So, I’m leaning towards the Metcon 8, mainly because of that unexpected midfoot mobility.midsole-of-nike-metcon-8

Laces and Tongue

The Metcon 7 has a unique internal lacing system on the midfoot’s medial side. It keeps your feet snug and secure. However, the lateral side remains old-school with a traditional lacing setup.

Throw in some Nike Flywire on the lateral side and velcros for lace locks on the top and bottom of the tongue, and you’ve got a complete lockdown fit.

Fast forward to the Metcon 8. It goes for the traditional lacing game.

These training sneakers ditch the internal lacing setup and utilize the standard five-core eyelets.

The lace lock is more conventional in the newer edition, appearing only at the top of the tongue. Simple, yet effective.

Personally, this change doesn’t affect my workout at all.

So, regarding midfoot security, both cross-trainers pack a punch.

The Metcon 7, with its internal lacing mechanism, gives you that snug feel. The Metcon 8, on the other hand, takes a more straightforward approach but still keeps your feet on lockdown.

2. Performance Comparison

For Lifting

Stability is a crucial factor when lifting, and both the Metcon 7 and 8 boast virtually identical permanence, thanks to their shared midsole and outsole construction, featuring the React foam.

The full rubber outsoles in both models provide excellent traction for dynamic movements like cleans and walking lunges, making them top choices for lifting-focused sessions.

The built-in Hyperlift insert in the heel is also a common feature, enhancing versatility during deadlifts.

So, if you’re into barbell lifts or enjoy casual lifting, you can’t go wrong with the 7 or 8.

However, the toe box in both models could use a bit more width, which might be a drawback for some users with wide feet.

Eventually, it’s a draw in the showdown of Nike Metcon 7 vs. Metcon 8 for lifting. Both CrossFit shoes will give you excellent lifting

For CrossFit

The Metcon 8 and its older version, the 7, perform similarly during CrossFit workouts.

They flaunt Nike React foam and flex grooves, making double-unders, also known as dubs and box jumps, feel effortless. Also, the midfoot outsole wraps in both workout sneakers.

Even though the Metcon 8 decided to ditch the medial rope guard, it doesn’t falter in performance compared to the 7. They both tackle rope climbs like champs, promising excellent durability.

Both models have your back, whether you’re into the J-wrap or the S-wrap. The midfoot wraps play nice, giving you the grip you need when hanging from that rope.

That said, the Metcon 7 had a problem durability-wise, especially around the toe box.

But the 8th edition rolls in with a revamped upper, aiming to fix that toe box issue. And the durability this time is top-notch. I haven’t seen any rips so far.

Also, Nike has still kept the Hyperlift insert in the heel on the Metcon 8. It feels as clunky and stiff during running or jumping WODs as it did in the 7.

Finally, in the grand scheme of CrossFit kicks, I’d pick the Metcon 8 as the winner due to its toe box upgrade.

For Running, Walking, and Standing

Now, I’m no marathon runner, but even for a quick dash, I wouldn’t recommend using the Metcon 7 and 8. Trust me, I tried. Anything beyond 400 meters, and it’s like I’m running barefoot on gravel.

Also, for WOD involving running, these shoes are not comfortable. And if you happen to be a midfoot or heel striker, brace yourself. These kicks don’t support that running style.

But the Metcon 7 and 8 can handle casual sprint work on turf or rubber gym floors.

However, when you hit the concrete and try to slow down, your heels will be in so much pain.

Even Walking or standing in these shoes is like signing up for an unnecessary challenge. They’re not the kind of kicks you’d want to wear all day casually and then start HIITs at the gym.

The stability, width, and heel construction issues stop you from doing it.

In a nutshell, neither Metcon 7 nor Metcon 8 are suitable for running, walking, and standing.metcon-7-nor-metcon-8

3. Fit and Sizing

The two Metcons have the same genes when it comes to sizing. They both rock a true-to-size length and a neutral width, meaning your usual Nike kicks should translate just fine. If you’ve been crushing your workouts in the 7s, the 8s will provide similar comfort.

However, the Metcon 8 is slightly longer than its previous version, thanks to how the upper interacts with the sole. The upper is a bit lower, giving your toes more wiggle room.

On the other hand, the 7 pulls the toe box up a bit tighter.

Another tweak is the lacing system. The Metcon 8 ditches the 7’s internal Flywire tech for a more classic setup. It means the 8s’ laces might not hug your midfoot as snugly as the 7s’.

But don’t stress. These differences are so subtle you won’t really notice them.

So, regarding fit and comfort, it’s a tie! Both shoes are performance powerhouses, ready to support your every squat, lunge, and burpee.

4. Durability and Longevity

Both versions are tough kicks. They can handle your average squats and lunges like a champ.

But don’t push them too hard, especially with multi-directional exercises. Otherwise, the exposed foam on the forefoot will start to wear off.

Plus, I’ve had a bad experience with the Metcon 7’s upper, with the toe box. It’s not exactly compatible with rope climbs or aggressive lunges. The chainlink mesh couldn’t handle the pressure, leading to some ripping and tearing.

But Nike listened!

With the Metcon 8, they gave that upper a serious makeover. No more flimsy mesh, replaced with tougher synthetic overlays. I haven’t seen any toe-box tears yet.

So, who wins the durability crown?

It has to be the Metcon 8 due to the improved durable upper.durability-and-longevity-of-metcon-8

5. Breathability

The Nike Metcon 8 appears to claim the crown regarding breathability, thanks to several improvements over its predecessor.

The upper undergoes a complete makeover, ditching the chainlink mesh of the Metcon 7 for a more breathable material and design. This change improves airflow, keeping your feet cooler and drier during intense workouts.

Additionally, the Metcon 8 introduces cross-stitching into its mesh upper. While this enhances flexibility, it creates additional ventilation channels, further boosting the shoe’s breathability.

In essence, the Metcon 8 emerges as the more breathable choice than the 7.

6. Price Point

Both Metcon models clock in at $130 for the basic models.

But if you want to customize your shoe with your own choice of colors, you’ll need to pay an extra $30 to use the ‘By You’ feature.

It is basically the same price tag as the last few Metcon generations. So, price-wise, they’re neck and neck.

Advantages and Disadvantages of Nike Metcon 7 and 8

Evaluating the merits and drawbacks of Nike’s Metcon 7 and 8 athletic shoes enables you to make a well-informed choice according to your exercise preferences, performance objectives, and comfort criteria. This approach guarantees the selected shoe will fulfill your requirements.

Let’s explore the strengths and weaknesses of Nike Metcon 7 and 8.

Nike Metcon 7

  • »More secure midfoot.
  • »Nike Flywire lacing setup.
  • »Features custom color options.
  • »Designed to provide stability for brief cardiovascular sessions.
  • »Less durable.
  • »Less breathable.
  • »Not suitable for running.

Nike Metcon 8

  • »More durable.
  • »More breathable upper.
  • »Suitable for wide feet.
  • »Unique color combinations and custom design options.
  • »Sufficient adaptability for brief bursts of cardiovascular activity.
  • »The medial rope guard is missing.
  • »The sole is too stiff.


After this detailed analysis of the Nike Metcon 7 and 8, the crown goes to the Metcon 8 for me. It boasts a more durable, breathable upper, improved toe box, and slightly enhanced midfoot mobility.

While the Metcon 7 holds its own in terms of stability and lifting performance, its less durable upper and breathability issues hold it back.

Ultimately, both shoes are excellent for CrossFit and HIIT workouts, but the Metcon 8’s subtle improvements make it more versatile and future-proof.

However, the perfect choice depends on your needs and preferences. The Metcon 7 might still be a good fit if you prioritize stability and have narrower feet. But, the Metcon 8 offers a combination of performance, durability, and comfort, making it the better overall choice.

No matter which one you choose, remember that both Metcon models are capable tools for pushing your limits and taking your workouts to the next level.


What’s the difference between Metcon 8 and 9?

The Metcon 9 boasts a wider toe box and softer midsole for comfort, while the 8 offers a more locked-in fit and stiff platform for stability. The 9 also has a redesigned heel counter, while the 8 has a more aggressive Hyper Lift plate for better weightlifting. Metcon 9 prioritizes comfort and versatility, while the Metcon 8 prioritizes stability and power.

Is Metcon 7 good for squatting?

The Nike Metcon 7 is a decent choice for squatting but not the best. While it offers a flat and stable heel for good balance, the softer React foam midsole does not provide the same support and responsiveness as dedicated weightlifting shoes. However, the broad base and grippy outsole still make it a solid option for most squats.

Can you run in Nike Metcon 8?

While the Nike Metcon 8 can handle short bursts of running during CrossFit workouts, they’re not ideal for regular runs. Their stiff soles and lack of cushioning can lead to discomfort and even injury, especially for longer distances.

What are Nike Metcons best for?

Nike Metcons are versatile training shoes for high-intensity workouts, weightlifting, and CrossFit. Thanks to their flat, wide soles, grippy rubber tread, and supportive uppers, they excel in activities that demand stability and durability. Metcons are perfect for gym sessions that involve explosive movements, heavy weights, and quick changes in direction.

About The Author
Sunny is all about action and activities. He finds it difficult to contain himself. Be it motorcycling, playing football, or exploring the great outdoors, he loves to keep his legs busy.Sunny quickly realized the importance of footwear to keep himself going healthily. This was when he decided to share all his knowledge and expertise regarding different footwear and their significance.Now, he’s on a mission with this humble platform by his side. With time he plans on doing bigger and better things.Apart from his writing and other hobbies, he loves spending time with his cat Sophie. He loves to cook for his friends and family too.

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