The 361 Degrees Flame series has quietly built a strong reputation among runners who want carbon-plated performance without sacrificing comfort or durability. At the top of the line sits the Flame 4.5—light, fast, and built for racing. But right beside it is the Flame 4.5 Mix, a model crafted specifically for tempo days and daily training. It brings the same DNA as its racier sibling but adds a softer, more forgiving platform that makes it far more versatile for the grind of weekly mileage.
What’s fueling the buzz around the Flame 4.5 Mix is how well it blends speed with stability. You’re getting a full-length carbon plate, a soft and springy FLAMECQT supercritical foam, and a geometry that stays smooth whether you’re jogging easy miles or pushing into threshold efforts. And unlike many plated shoes that lean unstable or overly aggressive, this one offers surprising support thanks to a structured heel, sidewalls, and arch-guiding plate contour. That combination makes it a rare carbon option that works for both neutral runners and mild-to-moderate overpronators.
If you’re a tempo-focused athlete, a daily runner who wants a little extra speed in your stride, or someone curious about trying a carbon plate without jumping straight into a racer, the 361 Degrees Flame 4.5 Mix is built with you in mind. In this review, we’ll break down everything, from comfort and fit to ride feel, durability, and who will get the most out of this shoe, so you know exactly what to expect before lacing it up.
Table of Contents
- Key Specs + Infographic
- Design & Build Quality
- Midsole & Ride Feel
- Carbon Plate Performance
- Stability & Support
- Fit & Comfort
- Performance Breakdown
- Pros & Cons
- Who Should Buy the Flame 4.5 Mix
- Final Verdict
- 361 Degrees Flame 4.5 Mix FAQs
Key Specs + Infographic
- Weight: 8.8 oz
- Stack height: 39 mm heel / 33 mm forefoot
- Heel-to-toe drop: 6 mm
- Midsole: Qu!kCQTECH (CQT)
- Plate: CARBONDOME Carbon Plate
- Outsole: RPU + Aliphatic ETpu Foam
- Upper: Jacquard Mesh + PP Film
- Category: Tempo Trainer / Plated Daily Trainer
Design & Build Quality
The 361 Degrees Flame 4.5 Mix leans into a more performance-oriented design, starting with its jacquard mesh + PP film upper. Compared to the engineered mesh you see on many daily trainers, this material feels thinner, sleeker, and more purposeful. It breathes well in warm conditions (complex ventilation zones keep airflow moving), but it also adapts when temperatures drop, offering just enough warmth to stay comfortable on cooler days. The upper shape works surprisingly well for a range of foot widths, too. If you have medium-width feet like mine, you may need to pull the laces a bit tighter before sprinting, but the overall fit remains secure.
Once you step in, the shoe makes its intentions clear. The construction has that dialed-in feeling where everything locks into place without creating pressure points. Heel hold is solid, midfoot security is excellent, and the platform stays stable even when you’re leaning hard into corners. It’s the kind of shoe that feels ready for tempo work but still friendly enough for everyday miles—structured, but never stiff or punishing.
Durability is another strong point. Even before running in it, the build feels robust, like a shoe made to last well beyond the break-in period. I just wrapped up my first 10K in the Flame 4.5 Mix, and the outsole, upper, and midsole all look untouched—no fraying, no flattening, no hotspots. Other runners have already pushed past 100 miles with minimal wear, which says a lot about the resilience of both the foam and the exterior materials. This is a tempo trainer you can trust to hold up long after the initial excitement fades.
Midsole & Ride Feel
The Qu!kCQTECH (CQT) midsole is the heart of the Flame 4.5 Mix, and it delivers a ride that feels light, springy, and surprisingly plush for a tempo-oriented shoe. The foam is softer than the PWRRUN PB in my Saucony Hurricane 24, which makes each step feel cushioned and forgiving. It does raise questions about long-term longevity, but the carbon plate helps counterbalance that softness by adding structure. With every stride, the foam compresses smoothly and springs back quickly, creating a firm, energetic ride with a noticeably snappy toe-off.
The geometry underfoot adds to that sensation. The deep heel cup, created by the hollowed section in the rear of the carbon plate, helps sit your foot slightly lower in the midsole. Combined with the sculpted sidewalls, it keeps you centered and supported, almost like the shoe has built-in bumpers guiding your stride. Because the foam compresses on impact, the effective drop feels lower than the stated 6 mm, making the shoe especially well-suited for midfoot and forefoot strikers. Heel strikers may still use it, but the shoe’s personality clearly shines when you land a bit farther forward.
On the run, the Flame 4.5 Mix is versatile and welcoming. Slow and steady miles feel smooth thanks to the soft cushioning, while tempo efforts tap into the carbon plate’s propulsion and the large forefoot rocker’s rolling efficiency. There’s plenty of energy return and a satisfying pop off the ground, but it’s not trying to be an all-out racing shoe. Instead, it behaves like a plated daily trainer built for tempo sessions, threshold runs, and long uptempo workouts, while still being capable of stepping in for race day if you prefer a softer, more forgiving feel.
Carbon Plate Performance
The CARBONDOME carbon fiber plate in the Flame 4.5 Mix starts off feeling a little stiff but give it a few kilometers and it settles into your stride beautifully. Once it loosens up, the plate moves more naturally with your foot, delivering a smooth, guided sensation rather than a harsh, rigid push. That said, this isn’t a shoe that rewards heavy heel striking because the geometry simply doesn’t activate well from the rear. The design clearly favors a more forward landing, which is where the shoe comes alive and runs as intended.
What makes this plate especially interesting is its contouring. The arch-supportive shape pairs well with the slightly more prominent medial midsole, creating a stable platform that works surprisingly well for mild to moderate overpronators even with the pliable heel counter. It feels like a stable neutral running shoe with subtle, built-in guidance, not intrusive, but definitely helpful when fatigue sets in. Combined with the midsole’s softness, the carbon plate adds just enough structure to keep transitions aligned without ever feeling like it’s forcing your foot into a position.
The QU!KFLOAT technology ties everything together by helping the foam and plate operate as a single, fluid system. The result is a carbon-plated ride that’s far more approachable than traditional plated racers. You can cruise comfortably at slower paces, but when you dial things up into tempo or threshold work, the plate provides an assertive, but not overly aggressive boost. It has enough bite for serious workouts, yet it’s noticeably more forgiving than the Qu!kBONE DYNAM!C plate found in the Flame 4.5 racing shoe, making this version ideal for runners who want speed with comfort rather than speed at all costs.
Stability & Support
Stability is one of the standout strengths of the Flame 4.5 Mix, and it even surpasses the already well-regarded stability of the Flame 4.5 racing shoe. While the racer keeps things minimal and stripped down, the Mix version adds just enough padding and structure through the upper to create a more secure fit without drifting into bulky territory. The added material around the midfoot and heel helps lock the foot in place, giving you a confident platform as soon as you start moving.
The stability story continues underfoot. The combination of sculpted sidewalls, a deep heel cup, and the supportive contour of the CARBONDOME plate all work together to keep your stride aligned. If you overpronate and want a carbon-plated shoe that won’t collapse inward during longer or faster efforts, this one is a far better option than many plated daily trainers on the market. In fact, it offers a more dependable ride than the Li-Ning Feidian 5 Challenger, a shoe that aims for a similar use case but doesn’t deliver the same level of support or midfoot security.
Another advantage is the Flame 4.5 Mix’s wide, stable base, especially under the forefoot. That broad platform gives the shoe a planted feel at any pace, whether you’re cruising easy miles or shifting into tempo work. Instead of wobbling on a narrow rocker or feeling unstable on cambered roads, the Mix stays grounded, providing consistent guidance throughout the gait cycle. It’s a rare blend: a carbon-plated shoe that feels fast, soft, and genuinely stable all at once.
Fit & Comfort
The Flame 4.5 Mix has a surprisingly accommodating fit, and going true to size worked well for me. It does feel roughly a centimeter longer than expected, but the extra length never became a distraction on the run. What stood out immediately was how friendly this shoe is for wide-footed runners. The toe box has plenty of room to splay naturally, giving the forefoot a relaxed, uncramped feel, something you don’t always get in a tempo-focused, plated trainer. The previous model’s issue with the lacing system was already solved in the 4.5 Mix, which now delivers a more secure and consistent midfoot hold even during fast paces.
Breathability is another high point. The upper’s jacquard mesh not only feels more premium than what you’ll find on some daily trainers, but it also ventilates better. Warm-weather airflow is excellent, and the material quality holds its shape nicely without feeling stiff. The gusseted tongue adds to the comfort with just the right amount of padding, and the heel counter offers a balanced mix of cushioning and structure. It’s mostly pliable, with a bit more firmness at the lower back portion to help stabilize your rearfoot without causing irritation.
On the run, the comfort is consistent and reliable. The insole feels soft but fairly standard, not a highlight, but not a drawback either. What matters is how well the entire platform works together over miles. I’ve already logged a 10K in the Flame 4.5 Mix, and it maintained support and comfort from the first step through the final uptempo push. No hotspots, no slipping, no mid-run adjustments needed. For a carbon-plated tempo trainer, it strikes a rare balance between comfort, roominess, and performance-ready lockdown.
Performance Breakdown
- Easy Runs: The Flame 4.5 Mix performs surprisingly well on easy days, especially for a carbon-plated shoe. The soft CQT foam and balanced geometry make slow miles feel smooth and relaxed, almost like you’re wearing a traditional daily trainer. There’s no pressure to speed up, only slight stiffness pushing you forward.
- Tempo Work: When you shift into tempo work, the shoe really shows what it’s built for. The responsiveness and turnover are excellent at virtually any speed. The plate and rocker activate cleanly, giving you that quick, efficient roll-through that makes faster efforts feel natural rather than forced. Whether you’re holding steady threshold paces or doing structured intervals, the Mix delivers the kind of pop that keeps your legs turning over without feeling overly aggressive.
- Long Runs: Longer runs are another strong point. Fatigue resistance is impressive, thanks to the combination of soft cushioning and reliable stability. After my first session, I finished feeling surprisingly fresh, and it was clear the shoe had plenty more in the tank.
- Daily Training: While the Flame 4.5 Mix is durable enough for frequent training, it isn’t the best choice as your only daily trainer. The foam takes about 24 hours to fully rebound, and you’ll probably want to preserve its versatility for mixed sessions that include both easy miles and faster efforts. Pair it with a traditional daily trainer, and the Flame 4.5 Mix becomes an excellent weekly workhorse for speed-driven days.
Pros & Cons
Before diving into the fine details, here’s a quick look at what the Flame 4.5 Mix does exceptionally well, and where it may fall short for certain runners. This overview helps set expectations so you can quickly see whether this carbon-plated tempo trainer fits your running style and training needs.
Pros
- Soft, springy Qu!kCQTECH (CQT) supercritical foam
- Carbon plate provides smooth, beginner-friendly propulsion
- Excellent stability for neutral runners and mild–moderate overpronators
- Wide base and supportive sidewalls keep the ride controlled
- Breathable jacquard mesh upper with improved lacing system
- Works comfortably for easy runs, tempo sessions, and long efforts
- Durable build with strong early wear resistance
- Wide-foot friendly fit with a roomy toe box
- Comfortable step-in feel and secure lockdown
Cons
- Feels about 1 cm longer than true size for some runners
- Foam is soft enough that rebound takes ~24 hours, not ideal as a sole daily trainer
- Not as aggressive or race-focused as the Flame 4.5 racer
- Standard insole feels basic compared to the rest of the shoe
- Heel striking doesn’t activate the plate effectively
Who Should Buy the Flame 4.5 Mix
Choosing a carbon-plated trainer can be tricky, especially if you want something fast but still comfortable and stable enough for everyday use. The Flame 4.5 Mix fills a unique space between a tempo shoe and a plated daily trainer, so it’s important to know which runners will benefit the most from its design, and who might be better off looking elsewhere.
Who Should Buy the Flame 4.5 Mix
- Tempo runners who want a smooth, snappy ride without the harshness of a race plate
- Everyday runners who want one shoe for mixed sessions (easy + steady + tempo)
- Carbon-curious athletes looking for a beginner-friendly plated shoe
- Neutral runners and mild–moderate overpronators who want added guidance and stability
- Wide-footed runners who need a roomier toe box and adaptable upper
- Long-run enthusiasts who want soft cushioning with excellent fatigue resistance
- Runners seeking value—a plated trainer that performs close to racer-level shoes without the premium price tag
Who Should Not Buy the Flame 4.5 Mix
- Heel strikers who need a plate that activates from the rearfoot
- Runners needing a single do-everything daily trainer (foam needs ~24 hours to rebound)
- Athletes who want max aggressiveness or race-day snap should choose the Flame 4.5 racer instead
- Runners who prefer firmer midsoles—the CQT foam is notably soft
- Those who want minimal ground feel—the soft midsole compresses and lowers perceived drop
Final Verdict
The 361 Degrees Flame 4.5 Mix stands out as a rare carbon-plated trainer that balances softness, stability, and speed. The CQT supercritical foam keeps the ride light and springy, while the CARBONDOME plate adds smooth, approachable propulsion without the harshness found in traditional plated racers. It’s versatile enough to handle easy runs, shines during tempo sessions, and stays supportive over longer distances, making it a strong option for neutral runners and mild-to-moderate overpronators alike.
While it won’t replace your daily trainer and isn’t built for all-out racing aggression, it excels in the role it was designed for: mixed-pace training with comfort and consistency. If you’re seeking a carbon-plated shoe that’s fast yet forgiving, durable without feeling stiff, and friendly for both experienced runners and carbon newcomers, the Flame 4.5 Mix delivers exceptional value and dependable performance.
361 Degrees Flame 4.5 Mix FAQs
Before wrapping up, here are answers to the most common questions runners have about the 361 Degrees Flame 4.5 Mix. Whether you’re curious about fit, durability, or how it compares to other carbon-plated trainers, these quick insights should help you decide if this shoe is the right match for your training.
Is the Flame 4.5 Mix good for easy runs?
Yes. Despite having a carbon plate, the soft CQT foam and smooth rocker make easy miles feel comfortable and relaxed, more like a cushioned daily trainer than a stiff tempo shoe.
Can overpronators use the Flame 4.5 Mix?
Absolutely. The sidewalls, deep heel cup, and contoured plate provide natural guidance. Mild to moderate overpronators should feel well supported.
How does it compare to the Flame 4.5 racing shoe?
The Flame 4.5 Mix is softer, more stable, and more forgiving for daily or tempo use. The Flame 4.5 racer is lighter, firmer, more aggressive, and less comfortable at slower paces, better for all-out racing.
Is the midsole durable?
The foam is soft, but early durability looks excellent. Many runners have logged over 100 miles with minimal wear. Just note the foam needs ~24 hours to fully rebound.
Can heel strikers use this shoe?
It’s not ideal. The plate activates best with a midfoot or forefoot strike. Heel strikers may not experience the intended propulsion or smoothness.
Is the Flame 4.5 Mix good for racing?
Yes, it can be used for racing, especially if you prefer a softer, more stable ride. But for maximum speed and aggressiveness, the Flame 4.5 racer is the better choice.
How does it compare to other plated daily trainers?
It’s more stable than options like the Li-Ning Feidian 5 Challenger and offers a softer, more beginner-friendly feel than many tempo-focused carbon shoes.
Does it fit wide feet?
Yes. The toe box is roomy, and the upper material adapts well to different foot shapes.
Should it be your only daily trainer?
No. Because the foam needs a full day to rebound, it’s best paired with another daily trainer, using the Flame 4.5 Mix mainly for tempo, long workouts, and mixed sessions.
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