Article by Nils Scharff
Puma Fast-R Nitro Elite 3 (300€)
Editor's Note: Translated from the original German review with assistance of Deepl.com
The Puma Fast-R Nitro Elite 3 was unveiled in spring 2025 at the Boston and London marathons, accompanied by a large-scale marketing campaign that was not only eye-catching but also scientifically sound.
Puma commissioned studies on the shoe's running efficiency, which appear valid at first glance. The research was conducted by a team from the University of Massachusetts Amherst (Wouter Hoogkamer et al.), which had already been involved in the launch of the Nike Vaporfly with the famous "4% study" on efficiency gains.
The results of the new study are impressive: the Fast-R 3 demonstrated better running efficiency than comparable models from other brands – including current top models from the high-end segment – and for all runners tested. As part of the campaign, Puma also invited well-known social media personalities to the lab. They were allowed to bring their personal favourite marathon shoes and compete directly against the Fast-R 3. The result was always the same: the Fast-R Nitro Elite 3 was more efficient – regardless of running style or experience level.
This scientific approach really appealed to me personally. I found it exciting to see how Puma athletes performed in the Boston and London marathons.
Puma also offered a sponsorship programme for amateur runners: anyone who applied and ran with the Fast R 3 could win prize money – provided they significantly improved their personal best (PB). The runners with the biggest improvements were rewarded with several thousand euros. It was a clever move that further fuelled the hype surrounding the shoe.
I was so impressed that I bought the Puma Fast-R Nitro Elite 3 as soon as it was released. I now own two pairs: the launch colourway and a test model in blue and mint, which was provided to me for this review. I tested the shoe in several competitions and workouts and not only achieved new personal bests, but also experienced a completely new running sensation. But is the shoe really suitable for every distance? And is the high price worth it? In my detailed test report, you'll find out where the Fast-R 3 shines – and where it reaches its limits.
✅ Pro – Strengths of the Puma Fast-R Nitro Elite 3
Increased efficiency at fast paces Noticeably faster for with the same effort, especially at 5 km and 10 km
Algorithmically designed midsole Spoon design with low-lying carbon plate for optimised energy return
Extended carbon plate Supports the push-off and promotes a flat, powerful rolling motion
- Low measured vertical oscillation
- Extremely lightweight upper material
- PUMAGRIP outsole
- Best times in testing
❌ Cons–Weaknesses and limitations
Instability in the heel areaProblematic for runners with slight overpronation, especially when tired
Unfamiliar running feelRolling motion changes significantly – requires getting used toNot suitable for long distancesNo noticeable advantages over other models at marathon pace.High price.At around £250, it is in the upper price segment – particularly worthwhile for ambitious competitive runners.
I am 35 years young, originally from Kassel, and have been running around Heilbronn and its surrounding vineyards for 7 years now. I have been involved in all kinds of sports my whole life, often 5-7 times a week. In addition to running, climbing and bouldering have been my sports of choice for several years now. My "running career" began with a company run, which I didn't want to start completely unprepared. From that point on, I just never stopped running. I now clock up a good 4000 km a year – thanks to RoadTrailRun, always in different footwear. What's important to me during all these kilometres, whether on trails or roads, is above all switching off and exercising in nature. You'll rarely find me on a treadmill or wearing headphones. I have now run twelve marathons and recently set a PB of 2:40:05 in Berlin. In competitions, I generally run all distances from 5 km (16:15 min) and 10 km (33:09 min) to half marathons (1:15:29 h) and marathons.
Specs
Weight
Official: 170g / 6 oz (men's US 9)
Sample: 186g / 6.56 oz (men's US 10.5)
Stack Height 40mm Heel / 32mm Forefoot, 8mm drop
First impression, upper material and fit
The first thing you notice about the Puma Fast-R Nitro Elite 3 is its extremely low weight – and how little "shoe" you actually hold in your hand. The upper material consists of a wafer-thin, transparent monomesh that is almost reminiscent of paper. It is single-layered, breathable and reduced to the absolute minimum. The tongue is also made of the same material, which means there is no padding to cushion the pressure of the laces.
There is only light padding in the heel area, and the toe area is discreetly reinforced, forming a kind of toe box. The construction of the heel seam is interesting: it runs asymmetrically, i.e. not centrally over the Achilles tendon, but slightly offset. This reduces potential friction and provides more comfort during longer runs. Underneath the padding, a stiff heel cap is incorporated approximately halfway up the material, providing more substance than one would expect from such a lightweight shoe.
Overall, the upper material has been radically reduced – it just about fulfils its task of keeping the foot securely on the platform. This ensures a direct, almost raw running feel that is primarily designed for speed.
Colour scheme and design
The colour scheme of the release version immediately won me over: a fresh mint tone in the forefoot area that transitions into a bold red – very striking, very fast. The alternative colour variant in blue and mint, on the other hand, seems a little more subdued and is not quite to my taste. But that is, of course, subjective.
Visually, the shoe stands out thanks to its futuristic midsole – more on that later. It gives the Fast-R 3 a distinctive, almost experimental design that clearly sets it apart from other competition shoes.
Lacing system and lockdown
Puma includes two pairs of laces with the shoe. Flat, slightly stretchy laces are threaded into the shoe at the factory. I wore these during my first workout – and quickly realised that the lockdown suffers as a result. Due to the elasticity, the foot does not sit as firmly in the shoe as I would like for a competition shoe.
The second pair of laces – the popular ribbed, non-stretch laces – offer significantly better support. After changing them, the lockdown was noticeably improved, and the shoe immediately felt "race-ready". Why Puma doesn't use this version straight away remains a mystery to me – but the small effort of rethreading is definitely worth it.
In terms of fit, the Fast-R 3 fits me true to size like any other Puma shoe in US 10.5 EUR. As always, the messed-up conversion between US and EU sizes must be taken into account – go by your US size! The silhouette of the shoe is extremely narrow, so there's no question of natural toe spread here. But for shorter competition distances, I prefer this tighter fit.
Midsole
The midsole is the heart of the Puma Fast-R Nitro Elite 3 – and probably the area that has the most to say about it. Puma emphasises that the sole's construction was designed entirely using computer algorithms for the first time, with the aim of achieving maximum running efficiency.
Segmented design and carbon plate
The segmented midsole is striking, a design feature already familiar from previous Fast-R models and the Nike Alphafly 1. While Nike has since moved away from this, Puma is deliberately taking the opposite approach. The carbon fibre plate is visible in the midfoot area and sits relatively low in the forefoot – a so-called "spoon design" in which the plate is shaped like a spoon and extends below the toes. Compared to earlier Fast-R models, the plate is slightly more flexible, but remains stiff enough overall to ensure the necessary energy transfer. The low positioning of the plate means that there is more foam between the foot and the carbon – an approach also found in the Nike Vaporfly. In contrast, models such as the ASICS Metaspeed Sky or the Alphafly rely on a higher plate.
Protruding carbon plate and rocker geometry
A special feature of the Fast-R 3 is the carbon plate that protrudes forward beyond the toes. It significantly influences the rolling motion and not only gives the shoe an unusual appearance, but also presumably contributes to its high efficiency. This design extends the lever during push-off and noticeably supports forward movement. In addition, the shoe has an aggressive rocker geometry – both in the forefoot and in the heel.
The transition is not extremely early, but also not late, feeling like it is at about 70% of the shoe's length. In the heel area, the midsole is strongly bevelled, which almost gives the feeling of not having a heel when walking. This provides a dynamic running feel, but can also lead to instability, especially at slower speeds or on uneven surfaces.
The midsole itself is made from the well-known NITRO™ Elite foam, an A-TPU variant that is also used in the current ASICS competition models. Compared to PEBA, this foam is even lighter, even more reactive and offers excellent energy return.
Outsole
There is relatively little to say about the outsole of the Puma Fast-R Nitro Elite 3 – it is functional but unspectacular. As usual, Puma has opted for the tried-and-tested PUMAGRIP material, which is used in all of the brand's current running shoe models. It is one of the most grippy rubber compounds on the market and impresses with both its traction and durability.
Outsole Structure
The outsole is divided into three areas:
- Heel area: Two small rubber patches protect the foam underneath and provide some grip when landing.
- Forefoot area: A large rubber insert supports traction when pushing off and stabilises the rolling motion.
- Midfoot: Here, the outsole is largely recessed to save weight and not compromise the flexibility of the carbon plate.
The tread is flat and minimalist – there are no studs or deep grooves. This means that the shoe is not suitable for trails or uneven terrain, but is clearly designed for road and competition conditions.
Initial experiences and durability
I have run in two pairs of these shoes so far – one pair for about 40 km and the other for around 20 km. I admit that I am deliberately taking care of the shoes, as I use them exclusively for competitions. I cannot yet make any informed statements about their long-term durability, but so far there are no noticeable signs of wear.
With a model like this – designed for maximum performance and minimum weight – I expect a lifespan of around 200 to 250 km (Puma itself specifies 300 km). This is typical for carbon competition shoes. And: the outsole will probably not be the limiting factor.
Running Sensation
How does the Puma Fast-R Nitro Elite 3 actually perform – and is it really as efficient as the studies and marketing promise?
Settling in and first runs impressions
To be honest, my first impression was that it felt unusual. The carbon plate extending to the front noticeably affects the rolling motion. I run differently in this shoe than in other models, and that takes some getting used to. You have to be willing to embrace the concept and give the shoe a fair chance.
I wore the Fast-R 3 for the first time shortly before my spring marathon – including a final big marathon workout. In direct comparison with my previous marathon shoes (e.g. the Nike Alphafly), I couldn't detect any significant differences in efficiency (at marathon pace). The performance data was at a similar level.
One weak point became apparent to me in the heel area: the shoe feels relatively unstable there – especially when tired. I tend to overpronate slightly my right foot, especially towards the end of long runs. That's why I look for a certain basic stability in the rearfoot when it comes to competition shoes – and for me personally, the Fast-R 3 doesn't offer enough of that to cover the full marathon distance.
Competition experience and paces
This summer, I ran the Fast-R in three competitions: two 10 km races and one 5 km race. I set new personal bests in all three races.
Of course, training plays a big role – but I don't want to deny that the shoes played their part.
Especially at faster paces (10 km pace and faster), I can clearly feel that I'm running faster with the same effort. The running feel remains unusual – but it works. The performance data confirms this impression: with a comparable heart rate, I run faster with the Fast-R 3 than with other shoes.
Running Efficiency Data
What is particularly striking is that with the Fast-R 3 is that I have less measured vertical oscillation – i.e. less up and down movement. This means that my energy is converted more efficiently into forward movement.
I suspect that the extended carbon plate helps to shift the footprint further forward, allowing me to apply my power more precisely. I can't say with absolute certainty whether this can be explained biomechanically, but my subjective feeling and the data speak for themselves: the shoe works, even if it doesn't necessarily feel "good" in the traditional sense.
Summary and Recommendations
The Puma Fast-R Nitro Elite 3 works – and impressively well at that. My tests have shown that the shoe is actually more efficient than many other models, at least for me personally over shorter distances and at faster paces.
In competitions over 5 km and 10 km, I was able to achieve new personal bests with the Fast-R 3. This speaks for the performance of the shoe – and even if this is certainly partly due to training, I don't want to deny the shoe its share of the credit. The efficiency is noticeable: with the same heart rate and subjectively the same effort, I am faster than with other models.
For longer distances – especially at marathon pace – I didn't notice these performance advantages to the same extent. The shoe was solid, but not superior. At the same time, there was a certain instability in the heel area, which is problematic for me as a runner with slight overpronation, especially when tired.
The Fast-R 3 is currently my competition shoe of choice for distances up to 15 km – and probably just about for the half marathon as well. It is light, aggressive and efficient – but also special. Those who are willing to embrace the unfamiliar running feel will be rewarded with a genuine performance shoe.
With a price tag of around £250, the Fast-R 3 is in the upper echelon of competition shoes. For ambitious runners looking to achieve their best times and seeking a competitive setup, it can still be a worthwhile investment.
Score: 9.23/10
Ride: 10 (50%) Fit: 9 (30%) Value: 7.5 (15%) Style: 8 (5%)
7 Comparisons
Puma Fast-R Nitro Elite 2 (RTR Review)
The previous model is hardly worth comparing. Although it has similar components and even the extended carbon fibre plate, the Fast-R 2 is no match for the new model simply because of its much higher weight than the R 3. Both are true to size EUR 44.5.
Puma Deviate Nitro Elite 3 (RTR Review)
The DNE 3 is Puma's other super shoe. Not only is it more affordable, but it also has a much more classic design. It is more stable, less aggressive and features the same great materials as the Nitro Elite foam and PUMAGRIP. It offers excellent value for money – not only thanks to its high durability – and is suitable for a wide range of paces and performance levels. It is the better shoe for most people. However, the Fast-R is the faster and more efficient shoe for all those experienced athletes who can exploit its potential. Both are true to size EUR 44.5.
Nike Alphafly 3 (RTR Review)
The Alphafly is THE marathon shoe par excellence. In my tests, it was just as efficient as the Fast-R 3 at marathon pace, but offered significantly greater comfort, a better fit, more protection and stability. I would therefore always choose the AF for 42 km, while for half marathons I consider both to be equally good options. For shorter distances, however, the Fast-R is clearly the faster shoe. Both are true to size EUR 44.5.
Adidas Adizero Adios Pro 4 (RTR Review)
For me, the AP4 is much more of a comfortable marathon shoe than an ultra-efficient racer. Its upper material is much more comfortable, and the combination of EnergyRods and very soft LS Pro foam also offers great comfort underfoot. Similar to the Alphafly, I therefore consider the AP4 to be a better long-distance shoe. The Fast-R, on the other hand, is faster and more efficient over shorter distances. Both are true to size EUR 44.5.
adidas Adizero Takumi Sen 10 (RTR Review)
With Takumi and Adios Pro, adidas has been pursuing the differentiation between short-distance and marathon competition shoes for years. Since I explicitly recommend the Fast-R for shorter distances, the Takumi is an excellent comparison. Due to its lower stack height, it feels more direct and offers more road feel. It would therefore be the better choice for demanding courses with curves or cobblestones. However, on good, fast courses, the Fast-R is significantly faster and more efficient. Despite its higher stack height, it is also lighter, offers more protection and efficient runners can also wear it over marathon distances – which I would not recommend with the Takumi. Fast-R 44.5 EUR; Takumi 44 EUR.
Nike Vaporfly 4 (RTR Review)
Nike has reduced the stack height of this year's VF, creating a similar differentiation in its product portfolio to that achieved by adidas with Takumi and Adios Pro. The Vaporfly is the 10 km and half marathon model and is therefore a direct competitor to the Fast-R for me. The Vaporfly also has a more classic design than the Fast-R, uses less rocker and has no split midsole. Thanks to a very powerful toe strike, you always feel in control in the VF – you control the shoe, not the other way around. In the Fast-R, this feeling can sometimes be reversed – the artificial, efficient rolling motion can feel strange. Nevertheless, it works and is without question the faster and more efficient way to move in competitions. The VF is a great shoe, but is at a disadvantage in this comparison. Both are true to size EUR 44.5.
ASICS Metaspeed Sky Paris (RTR Review)
The Sky Paris is one of the lightest super shoes from last year's shoe generation. It impresses with very fast transitions in the rolling motion and a geometry designed for forefoot runners. While the Sky Paris has a rather flat plate that is positioned higher in the shoe to provide maximum bounce in the forefoot, the carbon fibre plate of the Fast-R is significantly more curved, making it more versatile in terms of running style. Unfortunately, both shoes lack the stability in the rear that I would like for long distances. For me, both are outstanding shoes that really come into their own at high speeds and over shorter distances. Both are true to size EUR 44.5.
Our other Puma Fast-R 3 review by Ryan Eiler: HERE
Link to Index of all RTR Reviews: HERE'
Europe only: use RTR code RTR5ALL for 5% off all products, even sale products
No comments:
Post a Comment