By Coach Adolfo Salgueiro

What runner doesn’t love running shoes? How many memes have we seen stating that material goods don’t buy happiness but a new pair of running shoes comes close enough? How many pairs of running shoes is enough? How many times have we gotten unexpected money and measured it in pairs of running shoes I can purchase? If you feel identified in one or all of the previous questions, you are not alone. It doesn’t mean you are not a materialistic human being. You are not a hoarder. You are just another perfectly adjusted runner. 

The point is not how many running shoes we have, but how we use them to maximize their life. When you do, you justify your purchases either to yourself or your significant other. Now there is a reason why owning multiple pairs can be beneficial to our training and your wallet.

 These benefits are mostly for those who train on a regular basis. With 10 miles per week, you can survive with just one pair and not miss a beat. But if you are training 3-6 times a week for 20+ miles, the benefits of rotating different shoes compound.

 As the term suggests, shoe rotation is having at least two pairs of running shoes and alternating their use on a regular basis. Ideally, they should be different models of your favorite brand, or even better if you handle different brands. You should identify which shoes are better for what type of training session. The shoe suitable for your 20-miler most likely won’t be the best fit for your 10×400 track session, and certainly not for a trail run.

 So, what are the benefits of shoe rotation?

Prevention of imbalances: Our feet, just like the rest of our bodies, adapt way too well to their surroundings. Running with the same pair of shoes, or several of the exact brand and model, may go in detriment to your running form and create imbalances in your legs, the start of your kinetic chain. By overloading your muscles and soft tissues in the same exact way, in every single run, you are preventing the development and strengthening of other tissues that won’t get stimulated enough to get stronger. Different models and brands will force a variety of stimuli, even if small, which may prevent those imbalances and thus, injuries.

 Cost Efficiency: If you think having 3 or 4 pairs of shoes is expensive, consider the cost of shoes lasting only 65-75% of their expected life due to overuse. Rotating will save you money. And let’s face it, we love running shoes, so having more pairs is always better. A 2023 Runner’s World article by Ali Ball states that “Just like your body, shoes need to recover between sessions. Running shoes have soft foam in the midsole, which is what’s responsible for providing cushioning and energy return. Over the course of a run, this foam compresses, and, if you’re not wearing the same shoe every day, will eventually decompress fully. Giving your shoes time to recover gives the foam a chance to expand again, helping you to get more distance out of them.”

Improved Training Sessions: A short recovery run, a long run, and a track session require different loads on your kinetic chain, starting on your feet. The light shoe with minimalist properties that will enhance your 5K time or your 800-meter intervals may not be appropriate for marathon day, especially if you are not planning to be in the leading peloton. Experience will guide you through your selection of your fast shoes, long run shoes, and recovery shoes. The brand/model best fit for you is individual and dynamic.

 There is no set rule on how many pairs are ideal. What is important is that to qualify as “rotation” you would need at least two. In my experience 3 or 4 is optimum. Some people I know have 10, which I believe is too much. But that’s me. If it works for your running and your budget, go for it.

 On how to build your running shoe rotation, Tony DeLuca, from the Fleet Feet blog suggests going as needs arise. “A good place to start is by finding a daily trainer that’s comfortable for you, one you can use for most of your training, and build from there. If you have frequent speed workouts on the schedule, a speed work shoe will be a natural next choice once you’re ready to buy a second pair. If you live close to a trail and want to spend more time off-road, consider adding a trail shoe to your collection. Maybe you have a goal race coming up and want to invest in a pair of race-day shoes.”

 If you are not sure what shoe is the best for your mechanics or which one adjusts to each workout, visit a specialized running store, and they will guide you in the purchase. They are experts in the subject and will get you in what works for you, not on what others are wearing. Access to their expertise is worth the extra $5 you may save by ordering the shoes on Amazon.

Let me know your thoughts in the comment box below.