Huffing and puffing along side running group buddy Denny (yes the over 6’6, 75 year old who kicks my butt), we started chatting about being the only two in the group sporting some kickin’ Hokas. He may or may not have laughed at how bright mine were as I pondered why he went with a more white option.
As the miles progressed and the conversation veered this way and that like the path, we found ourselves back to the topic of running shoes and both proclaiming that one of the keys to staying injury free was shoe rotation!
Listen up, if this man can run marathons injury free year round, for YEARS on end, it’s sound advice!
Do you really need an excuse to buy a new pair of running shoes??
Of course. Let me help you justify it to anyone who might ask why your current plethora needs another friend {it’s like finding a stray kitten, you want to cuddle them all}.
How long should running shoes last? It’s been said the average lifespan of a running shoe is roughly 500 miles. This is going to vary depending on:
- how heavy you land
- the surfaces you run on (treadmill shoes last longer)
- the frequency of your runs
- whether or not you rotate your shoes
AH ha, let’s talk more about how rotating your shoes makes them last longer and why it’s actually really important for injury prevention. I know I talk A LOT about injury prevention, but it’s the worst thing to happen besides having your favorite running shoe model suddenly change.
Eliminate Potential Muscle Imbalances
If your body is used to running in the exact same shoe all the time, but it’s not the perfect shoe for you (often it’s not) then it will compensate for muscle imbalances, which creates stride issues and eventually pain.
This study showed those rotating at least 2 models were 39% less likely to get injured.
And here Saucony goes in to a more detailed explanation:
“Our bodies are best at doing one thing: Adapting to the environment and the stresses we expose them to. For runners this means that our bodies adapt to the stress of running, becoming fit and strong. But… because running is so repetitive, it can occasionally overstress our bodies, especially when we increase training intensity.
Every step loads the same tissues in the same way as the previous step. Running shoes can affect how the stress of running is distributed within the tissues of your body. By wearing different shoes on different days, you may avoid overloading any one muscle, tendon, bone, or ligament while simultaneously strengthening others.”
Get Your Bounce Back
When I worked onsite at New Balance creating their wear test program, the shoe engineers (yup it’s a massive job) told me that cushioned shoes can need up to 24 hours to fully bounce back and thus stay in the proper form to support your foot.
Thus giving them time to return to their full cushion makes them feel better, prevents injury and prolongs use. Bonus points because it’s wonderful when your shoe just feels softer too!
If you love cushion like I do, checkout these Nike Epic React! 
While you can add in some insoles that provide cushion, this doesn’t mean you’ve corrected the actual break down of the shoe. As the functional breakdown occurs, it will actually change the way your foot lands, which changes your stride.
Different Shoes for Different Runs
I think different shoes are meant for different types of runs.
While I love my minimal shoes (those with a lower heel to toe drop like the Saucony Kinvara), I learned the hard way that over 18 miles my knees and feet weren’t so pleased, but for short workouts they’re a great way to stay focused on connecting to the ground.
The more cushioned HOKA made me feel comfortable in longer runs by reducing the overall pounding. But again, on super long runs if you start to shuffle rather than pick up your feet, beware these can lead to trips! However, they are often the preferred shoe of many ultrarunners, so maybe I’m just clumsy! Read more about choosing maximal or minimal shoes>>
Of course, you’ve also go options for a stability or other foot corrections.
I think these can be helpful to wear as part of your rotation, especially when coming back from an injury and working on your muscle imbalances. In fact, I’m testing out some arch supports right now, to help provide my knee more support as my legs build back up post surgery.
Here is a good article on the different uses and example shoes:
“LONG RUN shoes need to support you when you fatigue, and when your running form deteriorates over the run (this is normal!). Long Run shoes are your heavier shoes and give more support and cushioning than your FAST RUN shoes.
FAST RUN shoes are designed to go fast. They are lighter, have less bells and whistles, and are much more flexible to allow the foot to move fast through the heel to toe transition.”
Then of course you have trail runs, which is a whole different ballgame and obviously requires a different shoe!
More Shoes = More Fun
Fine this is probably not the best reason ever, but I LOVE my shoes. I love the colors matching my shorts, I love that some pairs make me feel crazy fast and others feel like a warm blanket allowing me to get comfy to run for hours.
Need an excuse to buy new #running shoes?? Read this! #injuryprevention Click To TweetStronger Running
You might not be in a place to go full out with a minimal shoe, but really want to try it for some speed work. Rotating shoes allows you to build strength in those smaller feet, ankle and calf muscles that are challenged in a lighter shoe.
different running shoes affect running kinetics and kinematics at or before heel strike but not at mid-stance — University of Cape Town research
Running Only Shoes
Yes having two pairs of running shoes means double the cost…but not really, you were going to need that second pair eventually. You’re just doubling up now, instead of later.
SOOO to extend the life of either your 1 pair or both pairs make sure they are used for running ONLY. That’s right, walking or other cross training in your shoes can change your foot pattern in the shoe and of course increase the speed of their retirement party.
Prolong the life of your running by not wearing them for all your daily activities. It’s so easy to grab them on the way out the door, but if you want that pricey pair to last you’ve got to stop.
I started keeping a couple pairs of running shoes that are retired from mileage, but still feel really good by the front door. Now I can grab them instead of my current trainers and of course eventually they all make their way back to the running store for recycling!
Now learn how to pick the perfect running shoe and go shopping with the added knowledge that you are really doing yourself a favor!
How many pairs of shoes do you currently own?
How many different models do you run in?
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I definitely know this is something I need to do and, although I have about 6 pairs of "running" shoes, I only run in one of them. Yep. The other 5 are for either racing, cross training or shoes I thought would be good for running. This is great advice that I WILL be taking!
I know I started getting in to that habit too — or saving certain shoes like fine china, ha!!
Don't make me count! Naw, right now I have 4 in active rotation–3 for running, one for strength and walking about. This time they are all different models, but even in the past I made sure to have multiple pairs of the same model to rotate (at the time, my feet didn't like changing up the models that much). Protect your investment–your time, your body, your shoes and money!
So true even having multiple of the same shoe is big for the bounce back factor…killing me I want to go buy more right now!!
Yes, yes, yes!! In fact, YOU may very well be the one who told me this when I started marathon training last year. I wasn't able to run the marathon after all (for different reasons entirely) but this is sound advice that I stand by now! I have a pair of shoes that feel great for short runs or sprints, but as soon as I try and run over 2 miles in them, I feel it in my joints.
My recent post I Am…
WOHOOOO that makes me so supremely happy!
i've been thinking that I need to rotate my running shoes. I tend to wear the same sneakers for all my runs. I'm really going to start using different sneakers for different runs, thankss!
I definitely agree! While I do stick to Brooks, I have 3 different models that I rotate between. There is such a different in the kind of shoes that work well for speed workouts vs long runs!
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I can understand intellectually why I need to rotate running shoes but I definitely don't do it regularly! I just get in the habit of putting the same ones on. Plus, any excuse to buy new running shoes, right??
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Right now I'm working with two, but usually I have three pairs- Mizuno Wave Inspire (my favorite), Saucony Guide, and Asics 2000. I tend to run my long runs in the inspires, mid distance in the guides, and short runs in the 2000s (theyre a smidge too small, so I don't wear them for my long runs!)
Imagine that I've actually not run in any of those! I love that different shoes work for different people!
I've been rotating shoes for a long time and actually it still surprises me that many people are not aware that they should be rotating their shoes. It's been a huge help with my arches and keeping my ankle muscles stronger. Feet are no different than muscles. You have to keep them guessing.
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my husband wishes I only had two in rotation I bet 🙂 I think I have 5 in rotation and I just retired 2. I run in Altras, Brooks, Asics, Mizunos. I run in supportive cushy shoes and super minimal shoes…. i like to keep my feet guessing I guess!
I have about ten pairs of athletic shoes but I teach aerobics, do strength classes, and, also, run so I have multiple pairs for each. Right now, I have two that I rotate through for running.
My recent post Back on Track
I've been a shoe rotator for years. I usually run in Sauconys (because I can always find them in my size!) We are in Hawaii for 3 weeks and I brought 2 pairs with me. With the humidity I like to give them an extra day to dry out. I have at least 3 other pairs at home.
I just made this change about three weeks ago, and I'm so happy with it that I'm going to keep rotating shoes! For a while now I've kept two of the same style in rotation, so I can let shoes "bounce back" between runs. Now I've added in a lighter shoe for speed and tempo runs and can definitely feel it improving those muscles in my feet and ankles. Plus, it's fun to have different colors and shoes to choose from!
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I'm holding out on buying a second pair because it's a big investment and I'm nervous that I'll choose the wrong pair!
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In the summer I bought 2 pairs of shoes to rotate but one of the pairs really doesn’t work for me…so I need to replace those so I can reap the benefits of rotating shoes. Great tips as always!
That is always the downside, you get a pair that\’s not right and then….still don\’t want to let them go due to the price!!
I knew there was a reason I have a closet full of running shoes. They are necessary right?
Hey I\’m always here to support an addiction to all things running 🙂
thanks for nice post.
I wholeheartedly agree with having a sneaker rotation! I currently have 3 in rotation and am itching to add a 4th!
I love your site! I used some of your recommendations to pull me through the Disney Half Marathon, you are my go to for running, stretching and other amazing information. Short, to the point information with videos and descriptions. My favorite was with your cat loving on you (how to get stronger hips-this a serious issue for me)! Hands down the best site out there! Thanks!
Brandy thank you so much!!! this was the sweetest note!!!
My injuries all but disappeared ever since I started rotating my shoes. I usually have three or four pairs. Different brands, cushioning, stability…etc. It’s been working great for me.
I knew about shoe rotating, and so I’ve been phasing shoes in and out in rotation for a couple of years (the newer shoe being for longer runs and races, and then being used for shorter runs when I’ve bought a new pair – the old older pair then get used for errands and the occasional muddy run). The last time I bought new shoes though, the guy in the shop was surprised when I mentioned running in two pairs at once, which I thought was odd! I assumed (once I read about it) that it was pretty standard practice for most runners/that it was the sort of thing they would recommend in a running store.
I hate (aka love) when I read new information that makes a hell of a lot of sense!! Haha. I’m a creator of habit, so when I find something that works, I tend to buy several of them. But now i see that’s probably not the best thing for my preformence. Thank you for always keeping us informed and educated!
haaaa!!! if you aren’t having any injuries then you might be fine using that same shoe…usually some benefits from switching it up. But do what feels best!
A good excuse to shop more! I currently have 6 pair, in 3 different Brands and models. I love the Brooks launches, but tend to go with my Sauconys for longer runs.
I’d rather not count the number of pairs i own 🙂 I do however rotate them. Sometimes I would even put on my superlight and superbendy training flyknits for short runs or speed training.