I am a big fan of variation in training, and also a fan of variation in running shoes. I feel it can help reduce injuries, and different shoes are designed for different purposes, which can benefit you as a runner.
It's clear that trail running on uneven and soft terrain requires shoes with better grip but not much shock absorption. On the other hand, road runners can benefit from lighter shoes that offer good cushioning and quicker movement.
You may have heard of different types of shoes - it can be a jungle to navigate. Some are designed to support pronation, supination, or neutral running styles, which again aim to prevent injuries.
If you run several times a week, it can also be beneficial to vary the stability of the running shoes you use to avoid straining the same muscle groups each time: This way, you minimize the risk of overuse.
It can also be a good idea to have one shoe for interval training and another for longer distances. Variation in shoes can ultimately, in my opinion, help increase comfort and improve performance.
I explain here in the article which shoes I am currently using and for what purpose.
Easy runs: Nike Pegasus 41 and Nike Vomero 17
These are two great training shoes with good shock absorption without being too much. I also use them for so-called strides or hill sprints, where I increase the pace on an easy run in short bursts. Especially Pegasus 41 is good here, as it's slightly aggressive while providing good ground contact.
Nike Structure 25 is another shoe I use on easy runs, especially as a warm-up shoe on interval days, or when I need a bit more stability. All three shoes are stable, but if I really need relief, I choose Nike Structure 25.
Forest runs: Nike Pegasus Trail 5 or Nike Zegama 2
I primarily use road running shoes, but trail shoes are excellent to have in your rotation, especially in winter months. I often use Nike Pegasus Trail 5 as a regular running shoe on long runs, even on roads, but I always bring out a trail shoe with better grip if it's slippery outside.
Quick or easy runs on tired legs: Nike Invincible 3 and Nike InfinityRN 4
Both shoes have slightly more responsive foam compared to the previously mentioned three, offering a more "bouncy" running experience. I use them for everything from easy recovery runs on tired legs to progressive runs to light tempo runs. They can also be used for strides, but for faster tempo or intervals, I switch to other shoes.
Faster tempo or interval training
Depending on distance and intensity, I have a few different tools in my running toolkit.
If I want to work a bit more, typically on shorter intervals on the track or gravel, I use Nike Pegasus Plus. For longer intervals on the road, I primarily use Nike Zoom Fly 6 or Vaporfly 3 or 4. For very specific sessions, I might also use my competition shoe: Alphafly 3, but I try to save it for when it really counts. These are key sessions often close to race day, where I want to know a bit about my form ahead of the run.
If it needs to go really fast on the track during periods where I focus on track running, I use spike shoes, specifically dragonfly 2 – The same shoe I used for EM cross, other cross-country races, and track competitions. On the track, shoes like Nike Pegasus Plus can be excellent for the initial intervals before switching to spikes.
Competition: Alphafly 3
I always use Nike Alphafly 3 for competition. It is for me the fastest shoe on the market, with the perfect balance between being aggressive and bouncy, so I use it for everything from 5km to marathon.
For others, Nike Vaporfly might be a better choice as the balance between comfort and aggressiveness is very subjective.
12 pairs of shoes?
I know what you're thinking: That's a lot of shoes! And it is because I train a lot and with a lot of variation. When trying to assemble your shoe rotation, you can advantageously think like this:
- A shoe for easy runs, short or long: e.g., Nike Pegasus 41, Nike Vomero 17, Nike Structure 25, or Nike Pegasus Trail (if you primarily run in the forest).
- A shoe for light tempo and for days, where you want a little extra help, e.g., Nike Invincible 3, Nike InfinityRN 4, or Nike Zoom Fly 6.
- A shoe for intervals and competition, e.g., Nike Vaporfly 3 or Nike Alphafly 3.
