Whether you’re a beginner runner or have been logging miles for decades, there are benefits to having more than one pair of running shoes. Sure, they’re expensive, but hear me out - if you rotate between two (or a few) pairs of trainers, each pair will last longer and likely save you money in the long run. Below are some benefits of having a few options in your shoe closet, but depending on your mileage and running history, certain reasons may resonate more than others.
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Preserving the midsole foam
When we run, each footfall produces a lot of force – most sources say it’s between 3-4 times our body weight. All that pressure compresses the foam in a shoe’s midsole, and it takes about 24 hours to bounce back. By rotating shoes, you’ll give the foam time to return to its full cushioning and slow the degradation rate.
Injury reduction
Every shoe has unique specs, from the heel height to the toe drop to the amount of cushioning and stability it offers. By rotating which type of shoes you wear (e.g., super cushioned trainers and lightweight workout shoes), you’ll work different muscles and reduce the chance of an overuse injury. A study in the Scandinavian Journal of Medicine & Science in Sport even suggests that having a shoe rotation can reduce the risk of lower-body injury by 39%.
Function
If you’re running easy a few times a week, having an array of trainers might not be important, but if you regularly do speed workouts and line up for races, having a few different shoe options can be clutch. Many runners like to use a cushioned, bouncy shoe for easy runs and longer efforts and then switch to a lighter, more responsive shoe for tempo runs or speed intervals. When I ran track & field in college, I wore grippy spikes for fast workouts, but now that I’m marathon training, I prefer something lightweight yet cushioned - like the New Balance Fuel Cell Rebel.
Fun
Sometimes the only reason for switching up your shoes is because it’s fun! Who hasn’t been motivated by a fresh pair of trainers to get out the door? Whether you’re a fashion-loving sneakerhead who loves the latest colorways or your workout shoes make you *feel* fast, having an arsenal of options can make the miles more exciting.
Shoe Rotation 101 - What You Need
At the very least, you should look for a daily trainer that offers your preferred level of cushioning and stability. Once you’ve found something you like, consider buying a second pair of the same model or something slightly different (i.e., lower drop, higher amount of cushioning). I love the Hoka Clifton for its super soft and plush ride. Two pairs of trainers might be enough for runners logging easy miles on pavement. If you’re training for a race, consider adding a dedicated speedwork shoe or a carbon-plated option. They’re pricey, but a pair of carbon-plated shoes (like the Asics Meta Speed Sky Paris) are a must for race days, for me.
If you’re a trail runner, you might want something a little sturdier than you use for the roads. Light trail running shoes also work on pavement, and more complex trail shoes for technical terrain. These types of trail shoes, such as the Hoka Tecton X, often have waterproof features and higher collars for more ankle support and protection from debris.
Some runners like to keep other options, such as barefoot shoes (e.g., Vibram toe shoes) or trainers fitted with studs for icy and snowy runs. And if you have the interest and budget, there are also plenty of recovery shoe options like the Oofos slide sandal. Of course, you don’t need all of these shoe options, but mixing things up a bit can be a good idea. No matter how many shoes are in your collection, you can extend their lifespan by avoiding extreme temperatures, direct sunlight, and excessive moisture. Happy running!
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About the Author
Megan is a runner and writer who resides in upstate New York. She is a former collegiate runner and regularly competes in marathons. Megan uses her personal experience in competitive running to review fitness equipment and write running guides.
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