Having a running shoe rotation is not mandatory, but it will help you improve your running, minimize potential injuries, extend your shoes' lifespan, and ultimately make running even more fun!
Why do you need a running shoe rotation?
First, you don't need more than one running shoe pair. You can do all your runs and even races with the same pair. So, why do you need a running shoe rotation?
1. Help prevent injuries
Different shoes with different components and construction will push various muscles. So, while using different running shoes, for one you are not stressing the same muscles in every run and secondly, you are working out different muscles, strengthening them. Having stronger muscles also means that you are more injury resilient.
To optimize this effect, you should opt for very different shoes. Different stack heights, different drops, different cushioning, and firmness.
Even if you love a specific shoe model and decide to buy another exactly the same, just by intercalating the shoes you're letting the midsole foam recover its original cushioning properties and protection. Some foams need up to 24h after a run to recover all of their properties.
2. Extended your shoes' lifespan
A shoe rotation can extend your shoes' lifespan just by splitting your mileage by more shoes. A runner that puts in 30 miles (50 km) per week on a single shoe might need to buy a new pair every 3 or 4 months. So, every 3 or 4 months one has to buy a new pair and wait for the break-in period (if needed) to take full advantage of the shoe's properties. And if one can't find his favorite shoe to buy, then he has to rely on a new and unknown shoe being the only one. What if it's a bad shoe?
3. Maximize your training and racing performance
Each running shoe is developed with a purpose. It could be a simple daily trainer or a high-tech race shoe. So, by running with a shoe designed for the type of run you're doing, you're maximizing that run by being faster, longer, and doing it more efficiently. Or you're just comfortably cruising with your durable daily trainer that will support those easy and long runs for many miles.
Check out this blog post if you want to know the different types of runs that you can include in your training.
4. Have more fun on your runs
Last, but surely not least, running with different shoes will allow you
to experiment distinct feelings underfoot and enjoy those different foams
that every brand applies to their shoes.
I truly enjoy feeling the differences in every shoe that I own and making
analyses between them while running.
How many shoes do you need for your rotation?
There's no right answer to this question. It will depend on your budget and needs, so let's start with one shoe rotation and make our way up to four.
One shoe rotation - Daily Trainer
If you only have one running shoe, it has to be a daily trainer, a workhorse that will serve you well at all types of runs but will not excel in the speedier sessions.
The daily trainer is built for comfort and durability. It's a well-cushioned shoe that will protect your legs from the mileage you put on them and, ideally, is good enough for some speedier sessions and even races.
This extra comfort normally comes from the extra padding and because of that, these shoes are normally heavier than a speed session shoe.
One example of a daily trainer, a real workhorse, and one of my favorites is the Puma Velocity Nitro line.
Two shoe rotation - Speed shoe
The next shoe that you'll be needing is a speed shoe. This is a shoe that will make you enjoy those speed sessions, boost your running performance and you can even use it as a race shoe.
Compared to the daily trainer, the speed shoe is lighter, with less
padding but, depending on what you prefer, it can also be very cushioned
and comfortable (not like the daily trainer). Usually, they are more
high-tech, designed to be fast, and because of that, they are more
expensive.
One great example of this is the Saucony Endorphin Speed line.
On the other hand, you'll find very simple, less expensive, but still great speed shoes without any special tech inside of them that are very well designed to be fast. For example, the Hoka Mach 4 and later versions.
Some advanced runners like to split this category. For example, one can set a rotation with both Mach 4 and later for tempo runs and the Speed for the quickest sessions and races.
Three shoe rotation - Race shoe
After you start racing and notice that a speed shoe can help you improve your personal results, then you might be interested to know what you can do with a race shoe, a super shoe.
Typically, the race shoe is the lightest, the fastest, carbon plated, filled with tech, and today's super shoes are even very cushioned and comfortable. So, why not use this shoe for every run? Well, they are the most expensive and the ones that have the lowest durability. So, save it for special runs and races.
I am not a pro runner so I don't feel the need to spend a lot of money on
a super-shoe. I have chosen the Puma Deviate Nitro Elite, one of the
cheapest super shoes, for my races up to the marathon.
If you don't feel the need to speed that amount of money with a racing
shoe, the Saucony Endorphin Speed line is an excellent option for both
speed sessions and races.
Four shoe rotation - Max cushion shoe
Finally, the max cushion shoe. Let me start by saying that I don't really feel the need for having a max cushion shoe. You can find excellent daily trainers with a great cushion that can meet the same purpose. I like to use the Puma Velocity Nitro for this purpose. Despite being a great daily trainer, it's very cushioned and very comfortable.
So, why would you want a max cushion shoe? Let me answer this one for
you!
You might just love to run with the most comfortable shoe that there is
or you might feel the need for it after having your legs beaten by a hard
running session.
Whatever your reason for including a max cushion shoe in your rotation, do know that there is a trade-off for comfort and max cushion. The weight! The max cushion shoe will be the heaviest shoe in your rotation so you can use it for recovery runs and also for easy runs, but it will not fit those speed sessions. Usually, they are more expensive than the daily trainers.
If you want a dedicated max cushion shoe instead of a dual-purpose daily trainer, try the New Balance Fresh Foam More, Brooks Glycerin, Saucony Triumph, or Asics Nimbus, just to name a few.
Conclusion
As I wrote in the beginning, you don't need to have a shoe rotation, but it has its benefits. If you feel the need to have a shoe rotation, don't rush it. Wait to feel the need for it before you start buying shoes so that you can be sure of what you need.
Finally, you don't need a four-shoe rotation. You need the rotation that fits your needs!
What about your shoe rotation? Do you have one? Tell me about it in the comments below.
Also, drop me a line if you have any questions, and don't forget to follow the blog on social media and subscribe to receive a notification when I publish a new blog post.
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