What is a shoe rotation?
In short, a shoe rotation refers to the running shoes you regularly switch between during your weekly training. It can be anything from two pairs and up, typically determined by the number of weekly runs.
But why is it actually a good idea? Kasper explains it in the video below.
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Your shoes also need rest
Just like the runner, shoes need to breathe between runs.
A running shoe typically gets damp after a run. Whether it's the weather or your feet's fault. Most components in a running shoe are glued together, and glue and moisture aren't necessarily best friends. If the shoe doesn't dry properly, the upper can break down sooner than expected. The shoe can also start to develop quite an interesting smell. It's simply more pleasant, for both shoe and runner, to let them air out between runs. Each pair also wears out over a longer time when you distribute the runs among them. Thus, it can feel like you get even more miles in your favorite shoes.
Can shoe rotation help prevent running injuries?
Running is a sport with a high degree of repetitive load. The next step is practically a repeat of the last, which places great demands on certain muscles and joints, as they don't experience much variation. This is often where running injuries occur. Shin splints and runner's knee are classic overuse injuries.
Biomechanically, it makes sense to vary the load. A shoe with a 10 mm drop gives a different load than a shoe with a 4 mm drop, thus activating and relieving different muscles and joints depending on which shoe you run in.
This understanding is also supported by research. A 2013 study, "Can parallel use of different running shoes decrease running-related injury risk?", observed that the group switching between multiple pairs of running shoes had a 39% lower risk of running injuries. The study concluded that variation in load (including using multiple shoes) can potentially be recommended as a preventive strategy for recreational runners.
In short: variation is good. And it's really not that surprising.
Feel free to gradually introduce a new shoe into your rotation. Give your body time to adjust to differences in, for example, drop and cushioning before fully incorporating it into your training.
More running joy with the right shoe for the right run
A running shoe is not just a running shoe. They all have different features suited for different runs – features that can completely change the experience.
It's a fantastic feeling to be out on an interval run in a shoe that's light and responsive. The feeling that there's almost no shoe on the foot while acceleration becomes effortlessly easy. Conversely, a soft and cushy shoe can be perfect for cruising on a long, leisurely run with friends.
What should you look for in your shoe rotation?
There's no one perfect shoe rotation. We are all different. But there are some good guidelines to follow. Our general recommendation is comfortable lightweight shoes with minimal pronation support. Stick to that, and you rarely go wrong.
When building your rotation, ask yourself: "What do I enjoy running?" We strongly believe that running should be fun, and your shoes should complement each other and contribute to a good experience, whether it's a leisurely run or a tough interval session. But before building your rotation, it's a good idea to know the different types of running shoes.
The three types of running shoes
For simplicity, we divide the shoes into three categories: daily training, competition, and trail.
Daily Training
– also called mileage trainers – are often soft, comfortable, and have a robust sole. This makes for a versatile shoe that works well for most things but excels in low- to medium-intensity paces.
Competition Shoes
are not just reserved for your PR attempts. They can easily be integrated into your training routine and thrive especially well on interval runs, where the springy foam and low weight really shine when the pace picks up.
Trail Shoes
are a science in themselves. In short, they are designed for good grip on uncertain and varied terrain. Typically, there's less foam in the midsole to give the runner a better feel for the terrain, and the upper is more durable than on road shoes. The goal is for you to feel more secure and agile over uneven terrain.
How to build your shoe rotation
A running shoe is not just a running shoe. When building your rotation, it's about finding the right shoe for your needs.
A typical training week with three runs could look like this: a relaxed jog, a tempo or interval run, and a long run. Here, two pairs of shoes are a fine solution – a pair of mileage trainers for the jog and long run, and a pair of competition shoes for the tempo and interval runs.
If you add an extra run, perhaps with more focus on forest trails and nature, a pair of trail shoes can give you a better experience out there and also spare your mileage trainers.
It all boils down to your shoes fitting your training. It's not a waste to own multiple pairs of running shoes. You wear them out over a longer time, vary the load on the body, and potentially increase your running joy every time you're out.
Need more?
Now you're equipped to build your shoe rotation. At RunningXpert, you can also get equipped for the run itself with running apparel for and or explore our selection of products for .
Sources:
Malisoux, L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D. (2015). Scandinavian Journal of Medicine & Science in Sports, 25(1), 110–115. https://doi.org/10.1111/sms.12154
