THE BENEFITS OF A RUNNING SHOE ROTATION
We’ve all had our eyes on a fresh pair of runners, only to talk ourselves out of it because we’ve already got a perfectly good pair at home. But what if there was a good reason to add another pair (or two) to your lineup? Let’s take a look at some research that might just give you the green light to upgrade your shoe game.
WHAT IS A RUNNING SHOE ROTATION?
A running shoe rotation is the practice of alternating between two or more pairs of running shoes throughout a training week. Instead of relying on a single pair for every run, runners switch it up based on the type of workout - think long runs, intervals, recovery sessions or race day. Each shoe in the rotation serves a specific purpose: extra cushioning for longer distances, responsiveness for speed work or added stability when support is needed. It’s a strategic way to match your footwear to the demands of your training, rather than forcing one shoe to do it all.
STUDY FINDINGS
A study conducted by Malisoux in 2015 set out to look at whether runners who used a running shoe rotation were at a lower risk of sustaining a running related injury vs runners who only used one pair of shoes. The study followed a cohort of 264 recreational runners over a 22-week period. The key finding from the study was that a running shoe rotation can lead to a 39% reduction in injury risk!
HOW DOES A RUNNING SHOE ROTATION HELP?
Different shoes apply different stress patterns to the lower limbs. By rotating between pairs with varying designs (cushioning levels, heel drops or support features) you create a more balanced distribution of load across your muscles, bones, tendons and ligaments. This variation helps prevent repetitive strain on the same structures, reducing the risk of overuse injuries and keeping your body more resilient over time.
HOW TO BUILD YOUR ROTATION
You don’t need a closet full of runners to get started. Begin with just two pairs that serve different purposes like a cushioned daily trainer for easy runs and a lightweight speed shoe for intervals or tempo sessions. If you race often, consider adding a third pair specifically for race day (carbon-plated). Match each shoe to the type of run, listen to your body for fit and comfort and rotate regularly to give the foam time to recover. This not only helps prevent injuries but also extends the lifespan of your shoes.
THE BOTTOM LINE
Rotating your shoes isn’t just a great excuse to buy another pair (although… it totally is). It’s a smart, science-backed move to keep you running stronger, longer and with fewer injuries. So go on - treat your feet. They’ve earned it.
