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What is shoe-rotation?
In short shoe-rotation is a term for the running shoes you regularly switch between in your weekly workout. It can be anything from two pairs or more, typically depending on the amount of weekly workouts.
But why is it a good idea to switch between different pairs of shoes?
Durability
ASICS Gel-Nimbus 25
Just like runners, shoes also need to recover.
The midsole in your shoes is designed in compact foam. During a run, the foam is compressed and the shoe then has to rest for the foam to expand again. Depending on the type of foam, the foam can take a while to recover. If the shoe is used again before it can regain its original condition, the midsole will lose its cushioning qualities faster than if the shoe is allowed to rest.
Moisture can also be a challenge for the durability of the shoe. Whether its the weather or your feet, a running shoe will typically become moist after a run. Most elements in the running shoe are glued together. Glue and moisture aren´t necessarily great friends. If the running shoe isn´t given the time to dry in between workouts, the upper can break down earlier than anticipated. In addition the shoe can develop an interesting odor.
You can save money by rotating shoes in the long run.
Injuries
Running is a sport with a high repetitive load. The next step is practically a repetition of the latest, which places great demands on certain muscles and joints as there isn´t much difference in the load. This is how running injuries occur. Shin inflammation and runners' knee are injuries caused by repetitive loads and arise from too much stress and not enough recovery.
Biomechanically its therefore an advantage to move the load to avoid overload injuries. Running in a shoe with a 10 mm drop provides a completely different load than running in a shoe with a 4 mm drop. The shoe helps to affect the running motion and how the load is divided. That division means that some muscles and joints activated in a shoe with a 10 mm drop, are allowed to relax in a shoe with a 4 mm drop, and vice versa. If you have two different shoes for running, you will reduce the risk of injuries.
That claim is also supported by research.
A study from 2013 “Can parallel use of different running shoes decrease running-related injury risk?” observed that the group of runners making switches between different running shoes had a 39% lower risk of getting injured. The study concluded:
”Multiple shoe use and participation in other sports are strategies potentially leading to a variation of the load applied to the musculoskeletal system. They could be advised to recreational runners to prevent RRI. (Running-related Injury)”
In shot variation is good and this is really not that surprising.
Joy of running
A running shoe isn´t just a running shoe. They have different qualities suited for different runs. Qualities which can change the running experience completely.
Its a terrific sensation to do intervals in a shoe which is just light and responsive. The sensation that you can hardly feel the shoe at the same time as you have the feeling that you can easily accelerate. On the other hand a soft and spongy shoe can be terrific for cruising along on a long workout with your friends.
Guidelines
There isn´t a perfect shoe-rotation. We are all different but there are some guidelines to follow. Our general recommendation is to choose comfortable lightweight running shoes with minimal pronation support. So, if you are in doubt if a shoe is good for you, you should stick to that recommendation.
When you develop your shoe-rotation, you should ask yourself the question: "What do I like about running?" We have a strong belief that running should be fun. Therefore the shoe should compliment the runner and contribute to a fun workout regardless if its an easy-going jog or a hard session of intervals.
But before you develop your shoe-rotation, its a good idea to be aware which types of running shoes are available.
Shoe categories
To make it easier we have divided the shoes according to three categories: Daily training, competition or trail.
Shoes for daily training are also called volume trainers. The general characteristics are that they are soft, comfortable and come with a powerful outsole. This provides a versatile shoe which works very well for most workouts but excels in low-medium pace.
Racers are not only reserved for personal record attempts. They can also easily be integrated into your training routine. This type of shoe is very well suited for your intervals as its bouncy foam and light weight really proves its worth when you speed up. It feels like a catapult at every step.
Trail shoes are a science in itself. In short trail shoes are developed to provide a great grip on insecure and ever-changing surfaces. They also typically come with less foam in the midsole to provide the runner with a better feeling of the surface. The upper is also rougher than on road running shoes, so low-hanging branches or bushes won´t tear it up. The target with trail shoes is that the runner feels more safe and agile in uneven terrain.
How to develop a rotation.
So, a running shoe is not just a running shoe. When we develop a rotation of shoes its therefore a matter of finding the right shoe for your needs.
A typical training week could include three runs: A slow jog, a run with pacy intervals and a long run.
Two pairs of shoes would fit this training week. A pair of volume shoes for the jog and the long run and a pair of racers for the pacy intervals.
If you add an extra workout with the ambition to do more running in the woods, you can invest in a pair of trail shoes to save your volume shoes and feel more safe on the trail.
It can all be boiled down to the fact if your shoes fit your training. Its not going over the top to own several pairs of running shoes. It extends the durability, reduces the risk of injuries and potentially your joy of working out.
