7 Reasons Why you Should Consider Rotating Your Running Shoes
The idea of rotating running shoes often sounds a bit excessive to recreational athletes. While elite runners rotate between 5-10 pairs of running shoes, the thought of doing so as a regular, recreational runner might sound unnecessary. But is it?
While most runners don’t need 5-10 different pairs of shoes, creating a running shoe rotation can provide a variety of surprising benefits. Regardless of whether you’re simply running to stay in shape, PR in the 5k or finish your first marathon, rotating between 2-3 pairs of running shoes can help in many ways.
Is it good to rotate running shoes?
If you run regularly, say at least 3-4 times a week, then rotating your running shoes is absolutely a good idea.
You don’t have to be a professional athlete or fast sprinter to benefit from a few different pairs of shoes – most runners find quite a few benefits from using multiple pairs of running shoes.
Why You Should Consider Rotating Running Shoes
Running shoe rotations doesn’t have to be complicated. Something as simple as switching back and forth between a couple pairs of shoes can make a huge difference in training. Here are a few reasons you should consider getting started.
7 Reasons to Consider Rotating Your Running Shoes
1. Better performance of different runs.
Rotating running shoes allows you to have different shoes for different types of runs. Keeping a pair of lightweight shoes as well as heavier, more supportive shoes on hand will allow you to select the type of shoe that is best suited for each run.
Wearing a lighter-weight shoe for track workouts or speedier runs sets you up for optimal performance and output, whereas heavier shoes keep you supported and pain-free during long runs.
2. Avoid and eliminate muscle imbalances.
Wearing the exact same pair of running shoes for every run gives your body plenty of time to adapt to the support and develop muscles specific to those shoes. Before long, you’ll likely develop some muscle imbalances as you use the same ones repeatedly with the same shoes.
Alternating between a couple different pairs of shoes requires stabilizing muscles, helping avoid the formation of muscle imbalances which could eventually lead to pain or injury.
3. Feel comfortable on every run.
Keeping a few different pairs of shoes on hand will allow you to tailor your shoe selection to the type of running you’re about to complete. You’ll be able to choose some well-supported shoes for long runs and lighter-weight shoes for short, fast workouts.
Wearing shoes that are meant specifically for each type of run helps you stay comfortable and effective throughout each training week.
4. Shoes last longer.
Rotating running shoes has one big, obvious advantage: the shoes last longer. Alternating between multiple different pairs means you’ll put fewer miles on each shoe, allowing you to keep them for longer. Once you find a few pairs that you like, you won’t have to make many trips to the store in between to replenish your supply.
5. Have an extra pair for extra locations.
Another logistical advantage of using a running shoe rotation is that you can keep a pair of shoes in different locations. If you run in multiple places – such as work, home, the gym, etc. – you’ll be able to leave a pair of shoes at each location.
With multiple pairs of running shoes on hand, storing them at each main location is easy. Keep your lightweight shoes at the gym for speed workouts and your heavier shoes at home for long runs. You’ll never have to pack up your shoes and lug them from one place to the next.
6. Enhance your mental game.
It might sound silly, but knowing that you are wearing shoes which were purchased for the sole purpose of your workout might give you a mental boost. Knowing that you’re wearing your lightweight track shoes for that interval workout will help you feel primed and ready to give it your all.
Keeping those supportive shoes around for long runs is a great way to put your mind at ease and help you feel comfortable once you get further into your run.
7. Get to enjoy multiple running shoes.
One final reason to consider rotating running shoes is this: it’s fun. Let’s face it, there’s nothing quite like the excitement that comes with new running shoes. Purchasing gear and wearing your best puts a smile on just about any runner’s face.
With multiple shoes in rotation, you’ll get to enjoy new, fresh shoes with every run.
How long do running shoes last?
For regular use, most running shoes last about 500 miles. However, this number varies depending on a few factors. The type of terrain on which you run, whether or not you rotate your shoes, how often you run, the type of foot strike you have, and even more.
Regardless of whether you’re simply running to stay in shape or are training for a goal, rotating running shoes can greatly improve the quality of your training and help you avoid injury.
Should you rotate the same shoe or different types?
Similar to the number of shoes you’ll want in rotation, the answer to this question will depend on your training style and goals. If you’re running a few times a week simply to stay in shape and have no history of injury, sticking with two pairs of the same type of shoe will suffice.
However, if you are training for a specific goal or complete a variety of workouts and different types of running during training, it will be beneficial to rotate between different types of running shoes.
Utilizing a running shoe rotation that includes different types of shoes will allow you to find shoes that are most closely matched to the type of workout or run you are about to complete.
Try setting yourself up to use different types of shoes for different types of runs. Look for lighter-weight shoes for speed workouts and heavier, more supportive shoes for long runs. Including a variety of well-fitting, comfortable shoes will help you create a beneficial running shoe rotation.
3 Types of Rotation (Terrain, Support & Run)
Rotation Based on Terrain Type
The first factor you want to think about as you build your rotation is where you’ll be running:
- Trail: Trail running shoes are more durable, offer more stability, grip the ground better, and protect your feet from larger obstacles you’ll be running over (rocks, roots, etc.).
- Road: Road shoes, on the other hand, are generally lighter weight, more flexible, and have varying levels of stability and support.
If you normally run on roads, you’ll be left with more time and money to focus on the other factors involved in building your shoe rotation.
Rotation Based on Support
As you start to build your running shoe rotation, you’ll want to think about your gait and arch. These factors affect the way your foot strikes the ground when you run, which, it turns out, is a big deal, and finding this information out is easier than you’d think.
To determine your gait, look at the wear patterns on the bottom of your shoes:
- Overpronation: More wear on the inner foot (around the big toe area and inner heal)
- Neutral Gait: Wear in the area around the middle toes and outer heel
- Supination: The outer section of the foot (near the smallest toes) and outer heels have more wear
If you overpronate and have flat arches, you’ll likely need stability shoes to help stabilize your gait. If you have extreme overpronation, you may benefit from shoes designed for motion control. A neutral shoe will likely meet your needs if you have a neutral gate or supination with a normal or high arch.
Rotation Based on Run Type
Below is a general guide for what appeals to most runners, but your needs and preferences may vary. Talk to a shoe specialist and/or try on lots of styles with varying weights, support, and cushion before purchasing a pair.
- Easy runs (shorter distance runs, usually at a slower speed): Look for medium-weight shoes with lots of cushion
- Interval, tempo, or threshold runs: You’re pushing yourself to run harder and longer, and speed is your goal. A lighter-weight shoe with a more responsive feel can help you run your best.
- Mid to long-distance runs – look for durable shoes with enough support and lots of cushion to keep you comfortable for the length of your run.
- Marathon race runs: Speed and comfort level are important. Some runners prefer a lighter-weight shoe for more speed; others want more cushion for comfort.
How Many Running Shoes Should I Have?
Beginner runners rotate their running shoes by switching between 2-3 pairs to support their arch and gait. Experienced runners have 5-10 pairs (or more), each selected for a specific run type such as roads vs. trails, slower runs vs. faster runs, and shorter runs vs. longer runs.
It may take some time to fill out your running shoe rotation. Begin by buying a quality pair or two that fit well and support your arch and gait. Then take your time deciding what your other running needs are.
Another approach is to look at the types of runs you’re currently logging and purchase a few pairs that will work for multiple run types. If you usually run on the road with a mix of tempo/threshold runs and mid/long-distance runs but aren’t huge on racing, a lightweight pair and a pair with some cushion should meet your needs.
If most of your runs are on the trails, you may be able to find a trail shoe that’s also lightweight enough to wear for a road run a few times a month.
To build your rotation, give your body time to adjust. If you usually wear shoes with a lot of support and stability, going to a lightweight, more minimal pair too quickly could easily result in an injury. To prevent this, start with an easy run a few times a week in your new shoes and increase your distance slowly over a few weeks.
The Benefit of Having 3 or More Running Shoes
When you wear the same pair of stability shoes with a lot of cushions every day, your feet become accustomed to that extra support.
Eventually, your legs will come to rely on that cushioning and support to function properly. Once those shoes break down, you’ll start to have shin splints, knee pain, and lots of other injuries.
When your legs are forced to adapt to a different shoe each run, it keeps them from becoming reliant on any one style of cushioning and support. This lessens the risk of injury for most runners.
The downside of Having Only 1 Pair of Running Shoes
Running in the same pair of shoes over and over can lead your muscles to overcompensate for any imbalances that the shoes create. By adding multiple shoes into your rotation, you can cancel out these imbalances, and force your muscles to stay alert and adaptable.
If you’re going to try to have three pairs of shoes, then you’ll want two pairs of similar shoes. If you’re more into long-distance running, then you should have two pairs of long-distance shoes that are similar.
The same is true if you are a short-distance speed runner. Then you would want to have two similar pairs of tempo shoes. Either way, you’ll want to get a shoe that has a different heel-toe drop to help keep your muscles from becoming accustomed to a certain drop type.
Your third shot should be the opposite of your other two pairs. If you’ve got two pairs of long-distance shoes, go for a pair of tempo shoes. Do the opposite if you have two pairs of tempo shoes. This will help you to keep a good variety of shoes that will allow you to do any type of running that you want.
