Do You Really Need to Rotate Your Running Shoes?
Whether you’re just starting out or you’ve logged countless miles, one of the best-kept secrets to enhancing your running experience – and running more injury-free miles – lies in the simplicity of rotating your shoes. It’s not just sales and marketing talk to move more product. We asked Charlotte’s running specialty shop pros why “more” really does matter when it comes to running shoes, and how to build your own running shoe rotation.
Yes, It Really Does Make Your Shoes Last Longer
For practical reasons alone, rotating your running shoes is easy math. Harry Chandler from Charlotte Running Company hit on the longevity aspect: “Ideally, you’d alternate two pairs of shoes, every other day, as the foam generally needs 24 hours to rebound.” When you run in the same shoes day after day, the midsole foam compresses faster, leading to quicker wear and tear. By giving each pair a day or two to rebound, you can significantly – and safely – extend their lifespan. And with the average shoe price well over the $100 mark, that’s like money in the bank.
Injury Prevention and Muscle Variety
Running is a repetitive sport, of course, and that can lead to overuse injuries if you’re not careful. Chris Elkins from Run For Your Life adds this little chestnut about rotating your running shoes: “It adds some variety to the week, works different muscles, and creates some variation to your stride.” Mixing it up keeps things interesting for your feet and can help prevent overuse injuries by working different muscles and creating some variation to your stride.
A Dialed-In Experience for Every Run
One of the most exciting aspects of having multiple pairs of shoes is the ability to tailor your footwear to your specific workouts. Brett Albers from Fleet Feet suggests, “You can use a daily trainer for everyday use but also rotate in a speedwork shoe for faster workouts or a trail shoe for off-road runs.” This means you can have a cushioned shoe for those long, easy runs, a lighter shoe for speedwork, and even a specialized shoe for adventure time. And IYKYK: it feels pretty awesome to have your own “super shoe” for race days, trail days, or speed workouts!
How Build Your Shoe Arsenal
So, how do you start building your shoe rotation? Here how!
1. Get Your Go-To Daily Trainer First: Start with a reliable pair that you love for everyday runs. This is the shoe you’ll use the most, so take the time to get this one right. Visit your local specialty run shop; they’re here to help!
2. Add Specific Shoes: Based on your training plan or goals, consider investing in a lighter shoe for speedwork and a more cushioned shoe for long runs.
3. Consider Where You’ll Run: If you enjoy trail running, add a trail shoe to your collection. This will help you tackle different surfaces safely and effectively.
4. Plan Your Purchases: If buying multiple shoes at once feels overwhelming, take it slow. Purchase your daily trainer and then plan to add another shoe a few weeks later. This allows you to break in the new pair before the current pair is ready for retirement.
5. Listen to Your Feet: Pay attention to how your body feels with different shoes. This can guide your choices for future shoe purchases, and help you find the perfect mix for your running style.
A Fun and Fresh Running Experience
Incorporating a shoe rotation into your running routine is not just about prolonging the life of your footwear; it’s about enhancing your overall running experience. And, as all of our local shop pros wisely reminded: don’t wait until it’s too late to retire your shoes. Once the outsoles and foam break down, you’re setting yourself up for running-related injuries.
Treat your feet to a little variety by mixing up your shoes as well as the surfaces you run on. You’ll keep things interesting and give your body and brain the experiences to keep running fun and injury-free.
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