- What changed between the original Dragonfly and the Dragonfly 2?
- What does the Dragonfly 2 feel like to run in?
- Should I choose the Dragonfly 2 or the Adizero Avanti?
- What level and distance is this spike best suited for?
When you’re shopping for a middle- or long-distance track spike, the choice usually comes down to two models: Nike’s Dragonfly or adidas’s Adizero Avanti. In 2024, Nike updated the lineup with the Dragonfly 2 — the direct successor to the original.
I’ve been training in the original Dragonfly for a while now, and I picked up the Dragonfly 2 to see how it compares. Here’s my honest take after running in it at the track — what changed from the original, and how it stacks up against the Adizero Avanti, which I also use regularly.
This review is based on training use, not a competitive race.
I started running seriously after entering the workforce.
With theory-based training,
I challenge myself to see how far I can improve my record.
I am working on it with a competitive mindset
About me & PB history
Blood lactate concentration and blood glucose levels are also measured.
This is a scientific approach to marathon running.
★Personal bests
1500m 4:25(2022/08)
5000m 16:01(2022/09)
10000m 33:44(2021/12)
Half 1:12:29(2022/03)
Full 2:40:15(2026/03)
I started running seriously after entering the workforce.
With theory-based training,
I challenge myself to see how far I can improve my record.
I am working on it with a competitive mindset
About me & PB history
Blood lactate concentration and blood glucose levels are also
measured.
This is a scientific approach to marathon running.
★Personal bests
1500m 4:25(2022/08)
5000m 16:01(2022/09)
10000m 33:44(2021/12)
Half 1:12:29(2022/03)
Full 2:40:15(2026/03)
Nike Dragonfly 2 Specs
Let’s start with the specs.
| Item | Dragonfly 2 |
|---|---|
| Midsole | Full-length ZoomX (increased volume) |
| Plate | Full-length plate (new lightweight material) |
| Upper | Engineered mesh |
| Spike Pins | 4 (interchangeable) |
| Target Events | 1,500m–10,000m |
| Weight (measured) | 151g (single shoe) |
| Retail Price | ¥22,660 (Japan, tax included) |
Spike Pins
The Dragonfly 2 ships with needle spikes — thin, pin-shaped spikes designed specifically for synthetic (all-weather) tracks.
Most users swap them out for 5mm pyramid spikes or 5mm screw pins. Any M5-threaded (5mm) spike will fit, regardless of brand.
Sizing
Nike track spikes tend to run narrow and slightly small. If the original Dragonfly fit you well, the Dragonfly 2 will likely fit the same size. If you have wider feet, consider going up a half size — and try them on in person if you can.
I wear 28.0cm (US 10) in the Dragonfly 2, the same as the original — a perfect fit. That’s a half size up from the 27.5cm (US 9.5) I normally wear in daily trainers.
- Measured weight: 151g (single shoe). Built for 1,500m–10,000m distance events
- A non-carbon-plated spike built around ZoomX foam, carrying over the original’s design philosophy
- The stock needle spikes are made for all-weather tracks. If you want more grip, consider swapping to pyramid spikes
4 Changes from the Original Dragonfly
There are four main changes from the original. Here’s how the specs compare.
| Item | Original Dragonfly | Dragonfly 2 |
|---|---|---|
| Release | 2020 | 2024 |
| Midsole | Full-length ZoomX | Full-length ZoomX (increased volume) |
| Plate | Full-length plate | Full-length plate (updated) |
| Upper | Lightweight knit mesh | Engineered mesh (updated) |
| Spike Pins | 6 | 4 |
| Weight (measured) | 153g (with pins) | 151g |
1. More ZoomX Foam
The biggest change is the increased volume of ZoomX foam. More foam means both better cushioning and more rebound.
Research confirms that thicker midsoles in track spikes improve running economy — the amount of energy needed to sustain a given pace ※1. Adding more foam isn’t just about cushioning; it also increases how efficiently that energy gets returned ※2.
2. An Upgraded Plate
The Dragonfly doesn’t use a carbon plate ※3. Instead, a full-length plate works with the ZoomX foam to create a balance of flex stiffness and rebound.
The Dragonfly 2 upgrades this plate with a new lightweight material, improving both rebound and durability. Nike hasn’t disclosed the exact material.
3. A Reworked Upper
Like the original, the Dragonfly 2 uses a lightweight mesh upper — but it’s been redesigned with updated yarn. Nike calls it “engineered mesh,” and it improves breathability, lockdown, and comfort. In practice, the fit feels close to the original, with a secure hold.
4. Fewer Spike Pins (6 → 4)
The pin count dropped from six to four. That sounds like it would hurt grip, but between the upgraded plate and the added ZoomX foam, I didn’t notice any loss of speed on the track. Fewer pins also helps shave off weight.
- More ZoomX foam for improved rebound and cushioning
- A new lightweight plate material for better rebound and durability
- An engineered mesh upper for improved breathability
- Spike pins reduced from 6 to 4, dropping weight slightly from 153g to 151g
Ride Review — Training in the Dragonfly 2
I put the Dragonfly 2 through two types of sessions at the track: strides at 4:17–4:50/mile (2:40–3:00/km), and LT intervals at 4:50–5:38/mile (3:00–3:30/km) — interval work near the lactate threshold.
Strides (4:17–4:50/mile)
The first thing I notice when picking up the pace is how soft the ground feel is on contact. Compared to other spikes, it’s noticeably plusher.
It feels close to a max-stack carbon road racer, but you can still feel the spikes biting into the track. It’s a distinct sensation — the cushioned comfort of a thick stack combined with real spike grip.
The rebound comes naturally from the ZoomX foam — you get forward propulsion without having to stomp down hard. It also feels easier on the legs.
LT Intervals (4:50–5:38/mile)
Running repeats near the lactate threshold — the pace where blood lactate starts to accumulate — the impact on landing stayed low even as fatigue set in. With most spikes, you start feeling it in your feet toward the back half of a session. In the Dragonfly 2, that fatigue built up more slowly.
That’s likely down to how ZoomX foam stores and returns energy with every footstrike. Advanced footwear technology (AFT) spikes have been shown to improve running economy in competition ※4, and the ZoomX-equipped Dragonfly has produced similar results in testing ※5.
What Makes the Ground Feel So Soft
The first thing that surprised me about the Dragonfly 2 is how different the ground feel is compared to other spikes — and that comes down to the ZoomX foam.
Traditional spikes have thin midsoles, so you feel the hardness of the track on every step. The Dragonfly 2’s full-length ZoomX foam, by contrast, compresses just enough on landing to store energy, then releases it on toe-off.
That store-and-return action is what sets its soft ground feel apart from other spikes.
But soft doesn’t mean slow. Research on AFT spikes shows that improved running economy means less perceived strain at the same pace ※4.
Fit & Lockdown
The engineered mesh upper has less stretch than the original’s Flyknit-style construction, giving it a firmer hold. Lace up, and your whole foot feels locked in — there’s no sliding around inside the shoe while running.
Heel hold is solid too — I rarely got that heel-lift feeling that’s common with track spikes.
- Dramatically softer ground feel than other spikes — close to a max-stack carbon shoe
- Low impact on the legs in both strides and LT intervals, with slower fatigue buildup late in a session
- Solid fit and lockdown, thanks to the secure engineered mesh upper
Dragonfly 2 vs. Adizero Avanti: Which Should You Choose
As of 2026, most recreational runners choosing a distance track spike are picking between the Dragonfly 2 and the Adizero Avanti. Here’s what to weigh when deciding which one fits you.
| Item | Dragonfly 2 | Adizero Avanti |
|---|---|---|
| Midsole | ZoomX (Nike) | Lightstrike Pro (adidas) |
| Plate | Full-length plate (no carbon) | Sharkskin plate (carbon) |
| Weight | 151g (single shoe, measured) | 175g (measured at 27.5cm / US 9.5) |
| Ground Feel | Soft, cushion-forward | Firm, plate-forward rebound |
| Best Pace Range | Works across a wide range of paces | High intensity, under 4:50/mile |
The biggest difference is plate structure and ground feel. The Dragonfly 2 skips the carbon plate entirely, pairing ZoomX foam with a full-length plate to balance softness and rebound.
The Adizero Avanti, on the other hand, runs a rigid Sharkskin plate — the ground feel is firmer, and you get a stronger sense of the whole plate driving force forward ※3.
Some research shows carbon-plated track spikes deliver significantly better performance ※6, but which spike actually suits you comes down to your running style and the paces you train at.
Not every AFT spike delivers the same benefit — each model has its own characteristics ※7.
- Dragonfly 2 → Runners who prefer a soft ground feel and want one spike for a wide range of paces
- Adizero Avanti → Runners who prefer a firm, plate-driven rebound and mainly train under 4:50/mile
FAQ
Dragonfly 2 vs. Dragonfly 2 Elite: What’s the Difference?
The Elite model uses a carbon plate, giving it a firmer ground feel and stronger rebound than the standard model. If you prioritize a soft ground feel, go with the standard Dragonfly 2; if you want stronger plate-driven rebound, go with the Elite. Both are positioned for the same 1,500m–10,000m distance events.
Can I Use It for Regular Training?
You can, but it’ll wear out faster. It’s more economical to save the spike for race-pace or near-race-pace work and stick to road shoes for jogs and recovery runs. I personally only use the Dragonfly 2 for quality sessions like strides and intervals.
Can I Use It on a Dirt Track?
The Dragonfly 2 is built for synthetic (all-weather urethane) tracks. If you’re running on a dirt track, you can swap in grass spikes to make it work, but the foam will wear down faster. If you train on dirt regularly, it’s worth having a separate pair of spikes just for that.
Who Should Buy the Dragonfly 2 (and Who Shouldn’t)
- Runners racing 1,500m–10,000m on the track
- Original Dragonfly owners considering an upgrade
- Runners who like a soft, max-stack-style ground feel
- Runners who want one spike to cover a wide range of training paces
- Runners who race exclusively on the road and never touch a track
- Runners who prefer a firm, plate-driven rebound (the Avanti is the better fit)
- Runners with wide feet who don’t get along with Nike’s narrow last
Final Verdict
The Dragonfly 2 carries the original’s design philosophy forward while refining the details. More ZoomX foam, an upgraded plate, a reworked upper, and fewer spike pins — four changes in total — but the fundamental ride character hasn’t shifted much from the original.
What stands out most in actual use is how different the ground feel is compared to other spikes. The softness from the ZoomX foam feels close to a max-stack carbon shoe, while still keeping that sense of the spikes gripping the track.
It works well across a wide range of paces, from strides to LT intervals, with less fatigue buildup late in a session. Original Dragonfly owners can switch over without hesitation, and it’s still a strong first choice if you’re buying your first distance track spike.
Compared to the Adizero Avanti, the Dragonfly 2’s biggest distinguishing trait is that softer ground feel. Which one’s right for you comes down to your running style and personal preference — if you can, try both on before deciding.
- The fundamental ride character hasn’t changed much from the original — existing Dragonfly owners can switch over easily
- Dramatically softer ground feel than other spikes, thanks to ZoomX foam that feels close to a max-stack shoe
- Still a top pick for 1,500m–10,000m distance events, and a great choice for your first track spike
- If you want carbon-plate rebound, the Adizero Avanti is the better fit
References
※1 Baumann CW et al. Advanced footwear technology with increased midsole thickness improves running economy in endurance-trained adults: a randomized crossover trial. J Sci Med Sport. 2025. PMID: 41032180
※2 Suo S et al. Effects of hollow structure advanced footwear technology on running economy and biomechanics. Eur J Sport Sci. 2026. PMID: 41964476
※3 Barnes KR et al. Comparative analysis of foam-only versus carbon-plated AFT spikes in distance runners. 2025. PMID: 41347023
※4 Warne JP et al. Advanced footwear technology spikes improve running economy compared to conventional spikes and road shoes. J Sci Med Sport. 2024. PMID: 38815961
※5 Needles BJ, Kim S, Grabowski AM. The running economy and biomechanics of competitive distance runners wearing advanced footwear technology spikes. Eur J Appl Physiol. 2026. PMID: 42191900
※6 Alda-Blanco A et al. Influence of running surface using advanced footwear technology spikes on middle- and long-distance running performance measures. Sports (Basel). 2024;12(12):329. PMID: 39728869
※7 Bertschy M et al. Self-perceived middle-distance race pace is faster in advanced footwear technology spikes. J Sport Health Sci. 2025. PMID: 39222878
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