If you’re an avid runner, there’s a good chance that your idea of a great birthday gift is yet another pair of running shoes. If someone opens your closet, a tower of retired running shoes might topple over, and several pairs of daily trainers will probably line the doorway to leave your house.
You may even have a somewhat encyclopedic knowledge of running shoes, able to identify the brand and model with just a quick glance.
If any of this speaks to you, you’ll love this: having multiple pairs of running shoes is actually a great idea.
Known as your “running shoe rotation,” a lineup of two or more pairs of running shoes that you alternate between for your runs during the week has numerous benefits besides just scratching your itch for more running shoes.
Even if you’re not a gear-obsessed runner and prefer to wear your running shoes until the last possible mile, you will want to keep reading to learn why having a running shoe rotation can be a good habit and healthy for your feet.
What Should My Running Shoe Rotation Be?
A running shoe rotation, or the practice of rotating your running shoes, involves having multiple pairs of running shoes to choose from when you run.
Different running shoes are worn on different days and even for different types of runs, enabling you to cycle through your running shoe rotation daily.
For example, you might wear a cushioned neutral training shoe like the Hoka Clifton for your recovery run on Monday, a lightweight shoe like the Saucony Fastwitch for your speed work or tempo run on Tuesday, and then go back to your Hokas for your distance run on Wednesday.
Some runners have quite a few pairs of running shoes in their running shoe rotation, while others stick to just a couple of pairs, depending on various factors.
I cycle through four pairs of running shoes depending on my workout that day and the terrain I’ll be running on. More on that later.
How Does Rotating My Running Shoes Benefit My Training And Prevent Injuries?
Besides a convenient way to eliminate the often difficult decision of deciding between two or three different pairs of running shoes that you really want, there are several benefits to rotating your running shoes:
#1: Rotating Your Running Shoes Can Reduce the Risk of Injury
Studies have found1Malisoux, L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D. (2013). Can parallel use of different running shoes decrease running-related injury risk? Scandinavian Journal of Medicine & Science in Sports, 25(1), 110–115. https://doi.org/10.1111/sms.12154 rotating your running shoes can reduce the risk of running injuries by up to 39%, which is probably the primary reason that all runners should continue rotating between at least two pairs of shoes.
Rotating your running shoes ensures the shoes provide the cushioning and stability they should. If you cycle between different types of shoes, you assist with injury prevention even more by giving your body a slightly different set of stresses throughout the week, minimizing overuse.
#2: Rotating Your Running Shoes Can Prolong the Life of Your Running Shoes
How does rotating running shoes extend their life?
Most running shoe experts say that rotating your running shoes prolongs the shoe’s life by giving the EVA foam in the midsole ample time (at least 24 hours) to rebound between runs before getting compressed again.
This can prevent the premature breakdown of the materials.
#3: Rotating Your Running Shoes Can Save You Money
Although the initial cost is higher, a running shoe rotation can cut down on your yearly running shoe expenses.
Because rotating your running shoes can potentially increase the lifespan of each pair of shoes, you can save money over time by maintaining a running shoe rotation rather than relying solely on one pair.
The longer each pair of running shoes last, the more mileage and value you get out of the shoe.
#4: Rotating Your Running Shoes Can Improve Your Workouts
Wearing a running shoe designed for the terrain or workout you’re doing can potentially improve your performance. There are carbon-plated shoes for racing, lighter, more responsive shoes for speed workouts, and cushy shoes for easy runs, recovery days, and long runs.
For example, a racing flat can help you feel fast, so if you only wear your racing flats for races and key speed workouts, you can reap mental and physical benefits from your footwear.
Super shoes with carbon-fiber plates, such as the Nike Vaporfly, are excellent for road races because of their incredible responsiveness and net return of a 4% performance gain.
If you are going to run on trails, trail running shoes will be your best bet.
Also, depending on your gait, foot strike, pronation, supination, or overpronation, a shoe expert may suggest a specific type of shoe, such as stability shoes or shoes with max cushion.
How many pairs of running shoes should I rotate through for optimal performance and injury prevention?
Different shoes have different purposes, so a rotation can really improve your workouts and race day by assigning specific shoes for specific objectives.
As mentioned, rotating through just two pairs of shoes can make a difference, but you can think of three pairs as ideal: your daily trainers, speedwork shoes, and racing shoes.
#5: Rotating Your Running Shoes Can Help You Learn Your Preferences
When you can only test out a pair of running shoes for a few minutes at your local running store, it’s hard to get a real sense of the shoe.
You can end up with a perfectly good new pair of running shoes, but there might be a pair that fits the shape of your foot slightly better or has an insole that provides support slightly differently.
By rotating your running shoes, you can expose yourself to a wider variety of shoes as long as you incorporate different models to help find the best running shoes for you.
Use your running shoe rotation as an opportunity to be a “running shoe tester.”
In other words, rather than buy two pairs of the same brand and model, try broadening your horizons with different models, running shoes made by different brands, or, most importantly, different types or styles of running shoes.
Then, truly envision yourself as a running shoe tester (perhaps a dream job for all of us?).
Keep notes in your training log about what you like or don’t like about the different shoes in your rotation, and then use that data to make more informed decisions when it’s time to replace one or multiple pairs in your lineup.
For example, maximal shoes, or shoes with ultra-thick cushioning, have been found to increase leg stiffness, but runners often find maximal shoes to feel initially dreamlike in a running store as if running on fluffy clouds.
However, after finishing a long run in these sneakers, your legs may be aching in unexpected ways, signaling that perhaps the cushioning is too much, the shoes are too heavy, or they don’t provide the support you need to maintain the optimal foot structure.
In another example, the toe box in ASICS shoes often run narrow. Over time, you might develop pain in the ball of your foot, indicative of metatarsalgia. This is a clear sign that it’s time to swap brands or look for a model that offers a roomier toe box, such as New Balance’s wide collection.
By using yourself as a case study or an ongoing n=1 scientific investigation, you can start to hone in on exactly what footwear works best for you as a runner. This can lead to more comfortable miles and potentially reduce the risk of injuries.
Factors to Consider When Making a Running Shoe Rotation
Theoretically, as long as you have at least two pairs of running shoes you could choose to wear on any given run (meaning, they are out of the box and ready to be worn), you have a running shoe rotation.
However, for best results, you’ll want to consider several different factors when strategically developing your running shoe rotation to maximize the benefits of rotating your running shoes, including the following:
- Training volume: The higher your daily mileage, the more important having a running shoe rotation becomes and the more shoes you should use.
- Preferences: If you like to feel like you have options or enjoy having “speed day” shoes, shoes for trails, highly cushioned shoes for days your legs are sore, etc., you may have more shoes in the rotation.
- Individual biomechanics: Certain runners need greater stability and motion control out of a running shoe; others tend to get certain injuries, so switching up shoes more often can help prevent overuse injuries by varying the stresses on your body.
- Workout frequency: If you run doubles, multiple shoes in your rotation is ideal in order to ensure you have dry shoes to wear and to give the EVA foam time to rebound between workouts.
- Terrain: You can have trail-specific shoes or shoes you like for the treadmill or track.
- Race goals: If you’re a competitive runner, you might consider racing shoes for races and certain speed workouts.
- Climate: Running in wet shoes is no fun, so if you live somewhere where it rains a lot or in a tropical location where your running shoes get sweaty, rotating your running shoes will ensure they are dry when it’s time to run.
- Budget: Obviously, the more shoes you have in your running shoe rotation, the higher the initial cost, so consider your budget and work within your means. You can sometimes get deals if you buy multiple shoes at once.
It probably didn’t take much persuading, but are you convinced you need to start collecting a couple more pairs of new shoes for your running shoe rotation?
One thing to be sure of when buying new running shoes is that they fit correctly.
You don’t want to take them home only to find out on your first run that they are too narrow or too wide. Before you venture out for your next purchase, take a look at our handy guide on how to choose running shoes:
