Nike Metcon 7

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[Editors rating (10.0)] = (Garage Gym Ideas - Ultimate Home Gym Design) score (10)/10

Editor rating: 10.0 / 10
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Editor’s Conclusion
I get a little excited when Nike releases a new addition to their Metcon series, and the Metacon 7 did not disappoint. What makes this training shoe one of the best gym shoes out there on the market is that it is built for a wide variety of lifts and movements.

Whether you are powerlifting, running, HIIT training, rope climbing, or walking your dogs, this complex trainer has features to help you perform at your very best. The stiff frame provides users with a good deal of stability which is great for weight lifting, but it provides just enough flexibility and movement for cardio workouts as well.

In true Nike fashion, the style of this shoe is pretty sick, and I had a really hard time narrowing it down to just one. This style comes in classic black and white colors as well as a throwback 1980s color palette (which is the color that I landed on). If your workouts change with the seasons, or just your mood that day, the Nike Metcon 7 is a shoe that is able to easily transition from powerlifting to cardio without batting an eye.

Below, I wanted to take a deep dive into all of the features that make this one of the very best training shoes out there on the market.
Editor's Pros & Cons

Responsive React foam in the midsole
Great for powerlifting or cardio workouts
Grippy full-length rubber
Breathable yet supportive upper
Modern styling
Velcro locking lacing system
HSPU heel clip


Stiff heel counter

Key Features


The midsole in this design is composed of Nike’s patented React foam cushioning. This newly designed foam is 11% softer than previous midsoles and offers 13% more energy return as well.

Overall, it’s like the Goldilocks of midsole materials. It provides just enough give to wrap your feet in comfort, but it has a springiness to it to make your movements feel bouncy and energetic. The react foam is the perfect pairing for a versatile trainer that is built for power and cardio.

What I also love about the construction of the midsole is that it also boasts an open spring air unit along the heel counter. This unit provides excellent flexibility to the heel without the use of heavy and clunky materials.


The outsole of this design is made to grip the floor beneath your feet. The tiny grooves carved into the rubber outsole offers unmatched traction on slick surfaces and provides a good deal of bounce and stability as well.

The full-length rubber outsole allows for explosive movements without hindering your traction on the floor. It’s great for quick and snappy movements, but it is also made for weight training as well. It’s also insanely durable, and shows little sign of wear and tear even after months of use.

One of the bigger improvements made to the Nike Metcon 7 is that the rubber rope panel runs all the way up the medial side of the foot. In previous versions, this rubber panel stopped short just below the arches.

On this newer model, this rubber panel stops just below the laces for added traction when rope climbing. I’m not a rope climber (I have too many painful flashbacks to high school gym class!), so I wasn’t able to test them on a rope climb.

However, I noticed that this added layer of rubber along the inside of my foot provided extra stability when engaging in heavy compound lifts such as squats where my feet want to flex inwards.


There have also been some pretty big changes in the construction of the upper of the Metcon 7. The upper of this design is composed of a lightweight layer of breathable mesh that works to lift hot air up and away from your feet. It is also reinforced with synthetic overlays in high-impact areas to boost stability and push the durability of this shoe to greater heights.

It also boasts flat laces that include a velcro locking system to hold them in place. I could take or leave the velcro lace straps. It looks nice but doesn’t do much to boost the overall performance of this shoe.

Nike claims that the heel counter is slightly more flexible than previous iterations of this shoe, but I didn’t find that to be the case. While the heel counter-offered a very modest give, I found it to be stiff.

As a powerlifter, the stiff and structured heel collar is a big benefit to keep my feet locked in place. However, the stiff heel hindered my agility only slightly on cardio days. It’s not a deal-breaker, but it’s worth mentioning if your workouts are cardio-heavy.


The Nike Metcon 7 shines in all areas of the gym. Whether you like to hit the weight machines or the treadmill, this shoe is designed to provide you with the support you need to excel in every corner of your local or home gym.

It boasts a ton of supportive features in the midsole and upper that allow you to really dig into those compound lifts. In fact, it even has an added layer of stability in the heel (which makes the drop slightly higher) that is designed specifically for squats. Plus, the stiff heel counter and synthetic overlays on the upper provide extra stability for powerlifting days.

However, this shoe is built for so much more than powerlifting. The React foam midsole and the bouncy and flexible rubber outsole are great for agility work as well. It’s a great shoe for nice and easy tempo runs on the treadmill, and provides a good deal of flex for agility work as well, such as HIIT or CrossFit.


Overall, this shoe runs true to size. If you are a size 10 in other Nike training shoes, the same can be said for the Nike Metcon 7. In fact, Nike has made some overall changes to the construction of the upper to ensure a proper fit for all users.

When compared to previous designs, the frame is quite a bit wider than other Metcon training shoes. The wide frame allows for your feet to naturally splay inside of the shoe for added stability, and it also accommodates a wider variety of feet.

This is typically the point where I suggest that you head down to your local shoe store to give these shoes a test run, but I don’t think it’s absolutely necessary with the Metcon 7. The fit and style of this shoe are fairly straightforward, and there are very few users that had issues with the overall fit.

If you have never worn Nike shoes before, be sure to take good measurements of your feet and compare them to Nike’s sizing chart before you slam down your credit card!


Have I mentioned that I absolutely love the styling of this shoe? It’s unique and modern and has generated quite a few compliments at the gym. Nike has put forth just as much energy redesigning this shoe to look current and modern as they did with the overall performance.

It comes in a wide variety of color options that include a throwback 1980’s color palette as well as some more neutral shades as well.

What I love most about this shoe is that Nike also gives you the option to customize your shoe. Users can select a mantra (up to 5 words) and Nike will print it on the heel of the shoe! It’s important to note that you will need member access to utilize this feature, but the good news is that member access is free!


Overall, the price of shoe shoes runs pretty par for the course. It comes in at a price point that is slightly higher than your average pair of running shoes, but the higher price point is well worth every penny.

If you need a versatile shoe that can transition from heavyweight training to light and agile cardio work, this shoe is an incredible value that will hold up for the long haul. If you are anything like me, this version of this shoe will still be running strong until you are swooned by a newer design.

Comparisons to Previous Versions

When a new Metcon hits store shelves, you can expect a lot of changes. Typically, this is a bad thing, especially when previous designs such as the Metcon 6 were so successful.

I found that the wide variety of changes made to the Metcon 7 were a step in the right direction. Some of the bigger changes made to this design were the implementation of the HSPU heel clip, as well as the locked-down lacing system.

What also makes this design unique is that the medial rubber doesn't just spot at the arches like it did in previous versions. Instead, it runs all the way up the side of the foot and stops at the laces. This new design provides more grip when rope climbing, and also boosts the overall stability as well when engaging in heavy compound lifts.


If you are in the market for a new pair of gym shoes, look no further! I’ve been a big fan of the Metcon series since I started powerlifting, and my fandom grows with each passing iteration. This shoe blends style with performance seamlessly, and it’s always reaching to be just a little bit better than previous iterations.

Even though the Metcon 6 was hailed as one of the best gym shoes, Nike still tinkered and toiled to make notable improvements, and they never rest on their laurels. This is a great shoe for powerlifting, weight training, and even high-intensity HIIT training or for nice and easy tempo runs.

It may cost a little bit more than most cross-training shoes, but the versatility of this shoe is worth every penny!