Adidas Adios Pro 4 Review: Specs, Comparisons & Runner Verdict

The Adidas Adios Pro 4 undercuts the Nike Alphafly 3 by $35, weighs 20g less, and offers a softer midsole that reviewers call a major upgrade over the Pro 3. Lab data and real runner feedback tell a clear story about which shoe actually serves you better on race day.

Weight (UK 8.5): approximately 200g · Cushioning Score: 142 SA · Cushioning Type: Lightstrike Pro · Fit: Regular · Price: $250

Core specifications confirm the Adios Pro 4 as a lightweight marathon racer at 200g with a 6mm drop and carbon Energyrods.

Which is better Alphafly 3 or Adios Pro 4?

The Running Channel’s head-to-head testing shows the Adios Pro 4 at 200g versus the Alphafly 3 at 220g — a 20g difference that adds up over 26.2 miles. The Pro 4 also costs $35 less at $250 versus $285 for the Alphafly 3. Those numbers alone don’t tell the whole story, though.

Key spec differences

The Adios Pro 4 features a 39mm heel and 33mm forefoot stack with a 6mm drop, while the Alphafly 3 runs 40mm heel and 32mm forefoot with an 8mm drop. Adidas uses Energyrods — stiff carbon-fiber rails that mimic metatarsal bones — whereas Nike relies on Zoom Air pods in the forefoot. The Pro 4’s LIGHTTRAXION outsole provides reportedly better traction than the Alphafly’s rubber, especially on wet surfaces. RTINGS.com found the Adios Pro 4 delivers better energy return and cushioning for marathon racing, while the Alphafly 3’s firmer forefoot and Zoom Air setup suit faster 5K and 10K efforts better.

Performance in races

Both shoes favor midfoot and forefoot strikers with high cadence, according to The Running Channel. The Pro 4 feels leaner and softer underfoot; the Alphafly 3 offers more lateral stability — useful if you pronate or run on cambered roads. Running Shoes Guru notes the Pro 4’s softer foam prioritizes comfort over long distances, while the Alphafly 3’s firmer ride rewards aggressive turnover. Neither shoe is forgiving for heel strikers or casual joggers.

The implication: softer cushioning beats springier propulsion when you’re running beyond 3 hours.

Is Adios Pro 4 better than 3?

The Pro 4 isn’t just a marginal tweak — Adidas reworked the midsole foam, upper material, and outsole. Whether that makes it “better” depends entirely on what you’re training for.

Design updates

The headline change is softer Lightstrike Pro foam that compresses more readily than the Pro 3’s firmer formulation, according to Running Shoes Guru. The upper shifted from the Pro 3’s “hard scratchy” textile to a softer, more breathable mesh — a change reviewers consistently call the single biggest improvement. The tongue now includes padding versus the Pro 3’s flat design. Outsole durability improved with LIGHTTRAXION polyurethane over the Pro 3’s Continental rubber.

RTINGS comparison insights

RTINGS.com rates the Pro 4 as lighter, more responsive, and more cushioned than the Pro 3 thanks to the redesigned midsole geometry. The Pro 3 maintains its edge in two areas: stability and midsole longevity. The firmer Pro 3 forefoot performs better for shorter distances where you want a snappy, aggressive rocker. The Pro 4’s rocker moved back to 60% of the shoe length versus the Pro 3’s more forward 70% — meaning the transition feels different, more gradual.

The catch: the Pro 4’s softer foam compresses faster, so long-term durability beyond 200 miles remains a question mark. Runners who logged serious mileage on the Pro 3 report the midsole holds up better over time.

What is the difference between Adidas Adios Pro 4 and Hoka?

Direct Hoka comparison data remains thin. No verified Hoka model specs appeared in the research results, which means any head-to-head claim would be speculation. What we can establish: Hoka’s flagship race shoes typically feature maximalist stack heights and a pronounced rocker geometry — a different design philosophy than Adidas’s Energyrods approach. Running Shoes Guru notes the Pro 4’s traction advantage over comparable Nike models, but Hoka’s outsole compounds vary by model line. Until direct testing data emerges, compare Hoka to the Pro 4 with caution — spec-for-spec matching requires verified figures that aren’t publicly available yet.

Vs HOKA Cielo X1 2.0

No verified specs or testing data appeared in research results for the Hoka Cielo X1 2.0. RTINGS.com ran a Pro 4 versus Alphafly 3 matchup but not against Hoka models. If you’re cross-shopping these shoes, wait for head-to-head lab data — the gap between marketing claims and measured performance is too wide to bridge without testing.

Cushioning and weight

What we know: the Pro 4’s Lightstrike Pro foam scored 142 SA in RunRepeat’s cushioning testing. Hoka’s midsole compounds — typically EVA or PROFLY-X — vary by model, and direct scoring comparisons don’t exist in available data. Without matched testing conditions, the cushioning ranking stays open.

The pattern: Hoka optimizes for feel, Adidas for propulsion — the choice reveals your training priorities.

What distance is Adios Pro 4 for?

Adidas built the Adios Pro 4 as a marathon racer — but that doesn’t limit it to 26.2 miles exclusively.

Ideal race lengths

The Running Channel classifies the Pro 4 as suitable for 5K through marathon distances, matching the Alphafly 3’s range. The difference: the Pro 4’s softer midsole makes it comfortable at slower marathon pace, while the Alphafly 3’s firmer forefoot rewards faster efforts. RunRepeat’s lab testing confirms serious cushioning for marathon distances. Solereview describes the Pro 4 as “a demanding marathon racer with a steep learning curve” — meaning it’s not a shoe for casual joggers or first-time racers.

Long run suitability

The softer Lightstrike Pro foam makes the Pro 4 more forgiving on long training runs than the Pro 3, according to Running Shoes Guru. The padded tongue reduces lace pressure over extended sessions. The breathable upper helps in warmer conditions where your feet swell over 15+ miles. The trade-off: the softer ride feels less energetic on easy days compared to the firmer Pro 3 — you’re giving up some efficiency for comfort.

Are Adios Pro 4 worth it?

At $250, the Adios Pro 4 undercuts the Alphafly 3 by $35 — meaningful savings for amateur runners who aren’t sponsored. The RunRepeat audience score of 93/100 outpaces the Alphafly 3’s 88/100, suggesting real-world satisfaction favors Adidas. But “worth it” depends on your goals.

Pros and cons

The comparison table below breaks down the three key trade-offs between these competing race shoes. For a detailed breakdown of the Adios Pro 4, check out our anz frequent flyer black review.

Average runner review

The Run Testers’ review highlights the Pro 4 as “cheaper and lighter than Alphafly 3 but less springy” — a trade-off most runners accept given the price gap. The upper upgrade receives consistent praise, with reviewers calling it “a big improvement over version 3.” Sizing remains the most common complaint: order half a size up, or expect a tight forefoot. Solereview notes the shoe demands proper form — heel strikers and overpronators should test carefully before committing.

The verdict: the Pro 4 earns its price for marathon runners, but the trade-off between softer foam and durability deserves your attention if you’re logging serious mileage.

The comparison table below summarizes performance differences across key metrics.

Three performance shoes, three different design philosophies: the Pro 4 leans into plush marathon comfort, the Alphafly 3 into springy propulsion, and the Pro 3 into firmer, snappier feedback for shorter efforts.

The spec table below breaks down the Pro 4’s core components for detailed reference.

Twelve core components define the Pro 4’s character — the Energyrods and softer Lightstrike Pro foam are the defining features that separate it from its predecessor and its main competitor.

The adidas shoe offers slightly better energy return and more cushioning, making it especially well-suited for marathon racing.

— RTINGS.com (Product testing platform)

The upper of version 4 is a big improvement over version 3.

— Running Shoes Guru (Running shoe specialist outlet)

The adidas Adios Pro 4 feels a little more cushioned and soft overall.

— The Running Channel (Independent running review channel)

For marathon runners who need a shoe that rewards race-day effort without draining your bank account, the Adidas Adios Pro 4 answers clearly: go with the Pro 4 if you’re targeting 26.2 miles at goal pace, but consider sizing up and testing the fit before committing — the half-size-small fit catches plenty of buyers off guard, and a tight forefoot ruins an otherwise excellent race shoe.

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While the Adios Pro 4 boasts softer foam over its predecessor, the Adios Pro 3 review and Pro 4 comparison breaks down stability gains and tempo run performance for marathoners.

Frequently asked questions