- Weight: 276g (UK 8.5)
- Stack height: 39mm (heel), 29mm (forefoot)
- Drop: 10mm
- Type: Neutral/road
- Who it’s for: Health & Injuries
The shoe
Puma has produced some fantastic running shoes in recent years. The introduction of Nitro in 2021 marked a new era for the brand – an ultra-light cushioning system that sees foam injected with a nitrogen gas mixture to increase its spring and bounce. As a result, the likes of the Velocity, Magnify Puma Deviate Nitro 3: Tried and tested Adidas Supernova Rise 2: No frills comfort we’ve tested.
Like its predecessor, the Deviate Nitro 3 is billed as an everyday training shoe with a carbon plate. It’s designed as the training companion to the Deviate Nitro Elite 3 race day shoe – or any other carbon plate running shoe in your rotation.
The shoe's midsole is made up of two different layers of foam: standard Nitro on the bottom and Nitro Elite on top. The latter is the same TPU foam used in the Deviate Nitro Elite race shoe. Sandwiched between them is Puma’s PWR carbon plate, which is forked – or split – to add more flexibility to this shoe compared with an all-out racer. If you flip the shoe over, you can see a small section of the plate exposed, presumably to shave weight.
Finally, up top, there’s a new lightweight, engineered mesh upper with PWR support tape placed in high-stress areas.
Puma Deviate Nitro 2 vs Deviate Nitro 3: What's new?
The Deviate Nitro 3 is packed with even more of Puma’s Nitro foam technology than the v2, with a stack height of 39mm at the heel and 29mm at the forefoot — that's a 10mm heel-to-toe drop. The Deviate Nitro 2 had a 38mm/30mm stack and an 8mm drop, so we've got a bigger stack and a bigger drop overall.
Despite Puma claiming the shoe is 'lighter than ever', the Deviate Nitro has actually had a slight weight increase. My UK size 8.5 weighs in at 276g, which is 10g heavier than the v2 at 262g.
How does the Puma Deviate Nitro 3 fit?
I got the Deviate Nitro 3 in my regular running shoe size — a UK 8.5 — and it fits true to size. The upper is made from engineered mesh with PWR tape overlays adding structure. It has a snug, sock-like fit, lending the shoe towards those with narrow to normal-width feet. There's also a partially gusseted tongue with just a light touch of padding in the areas where it's needed — nothing too bulky, but enough to stop the laces from rubbing the top of the foot.
Lacing-wise, I found you really need to sync in the laces and tie them through the very top eyelets in order to get a secure lockdown. There’s a couple of extra bungy-like cord eyelets on the midfoot — presumably to help with lockdown — but I think these could have done with being moved slightly higher up the lacing system. As a result, I did experience some heel slippage on my first couple of runs. This may also be down to the shallow heel collar, which has a plastic piece running round the back of the shoe with a small shark fin sticking out. A more conventional heel counter would probably have fixed the problem better.
That said, I haven’t had any Achilles irritation in these. The padding on the collar is moderate — comfortable without being overkill, and bang on what you'd expect on a faster training shoe.
What’s the Puma Deviate Nitro 3 like to run in?
I’ve clocked up around 75km in the Deviate Nitro 3, using the shoe for easy runs, faster runs and longer runs. Initially, the shoes felt quite stiff to run in – presumably because of the carbon plate – but I found they eased up within a couple of outings and gained that flexibility I was after.
The plate creates a smooth and bouncy ride, but I don’t feel like the toe-off provides as much pop as I’d like. Something like the comfortable as a more cushioned training shoe, e.g. the Velocity Nitro has more propulsion.
On easy runs, the shoe is comfortable and doesn't feel clunky, with a surprising amount of ground feel for a 39mm stack. However, it's not as New Balance Rebel v4.
Similarly to the v2, the shoe’s narrow waist, combined with its soft and bouncy midsole, can feel slightly unstable. I have a neutral gait, and even I felt slightly precarious at times, particularly going around corners. Overpronators, steer clear.
On the outsole, Puma's PUMAGRIP technology provides great traction – but it's only in certain areas, including the forefoot and heel, to save weight. Granted, I've mostly been using these on dry, tarmac surfaces, but they've held up well on a couple of wetter days.
RW verdict
I really wanted to love the Deviate Nitro 3s and — credit where credit is due — they've got a lot going for them. The ride is soft, but not as soft as something like the Hoka Cliftons, retaining a firmness that lends them to uptempo running, as well as easy cruising and longer miles.
But while that versatility is there, the stiffness of the plate doesn't quite translate to the amount of propulsion the shoe provides. Other changes I'd like to see are a widening of the midfoot to add stability, particularly considering the shoe is intended for faster paces, and a more traditional heel counter to reduce that slippage.
The super trainer is a fast-growing category and the Deviate Nitro 3 feels like it's getting lost in a sea of competition, with other shoes doing what it does better.
If you're after a daily trainer with those speed-leaning capabilities, I'd opt for something like the New Balance Rebel v4 — it's lighter and snappier than the Deviate Nitro 3 for faster running, while smoother going at an easier pace. Likewise, a slightly pricier option is the best beginner-friendly running shoes: a fantastically lively shoe that's more comfortable than the Deviate Nitro 3 over longer distances.
