How to Build a Running Shoe Rotation

One common question for beginner and experienced runners alike is: How many pairs of running shoes should I have? Will having multiple pairs of running shoes offer any benefit? This article approaches the question of running shoe rotation from a running coach’s perspective – not an influencer-based perspective. We will examine the relevant research on running shoe rotation and then delve into your common questions about rotating running shoes – plus guidance on how to pick running shoes depending on how many pairs you want to have. 

1. Understand the ‘why’ of shoe rotation

Why is a running shoe rotation recommended? Is it just a way for shoe companies to sell more products, or are there actual benefits?

A 2015 study published in the Scandinavian Journal of Medicine and Science in Sports examined how using multiple pairs of running shoes concomitantly impacted running-related injuries over 22 weeks. The study used 264 runners – 116 runners using a single pair of shoes and 148 using multiple pairs. 35% of all the runners were injured over the 22 weeks. The researchers accounted for confounding variables such as training experience, weekly volume, and any cross-training. While the multi-shoe runners had more training background, they also ran more weekly mileage. 

When other variables were accounted for, multi-shoe runners had a 39% lower risk of running-related injuries. The theory is that a running shoe rotation varies the physical load applied to the musculoskeletal system. 

While rotating running shoes will not protect you from all injuries, it may be one factor in lowering your injury risk. It’s important to remember that injuries are multifactorial. You still need adequate nutrition, sufficient sleep, and a well-managed training load to reduce injury risk. 

Beyond the potential to lower overuse injury risk, this practice employs different types of running shoes for different workouts. While this is not necessary, some runners find they feel and perform better when using designated shoes. For example, highly cushioned shoes may enhance recovery after long runs and easy runs. More responsive, lightweight shoes support the high output required in hard workouts. Trail running shoes provide the traction and stability required on technical terrain. 

Finally, a running shoe rotation may extend the lifespan of your running shoes. The foam in running shoes compresses as you log miles. If you run on consecutive days in the same pair of shoes, the foam may not rebound fully in between runs – and therefore, the foam wears out more quickly. If you rotate shoes, each pair has more time for foam rebound in between runs.

Related: How to Find a New Model of Running Shoes

2. Know the types of running shoes

Most runners build a rotation of two to three different pairs of shoes, each with its own unique purpose. Before choosing new pairs for your shoe rotation, it is important to understand the different types of running shoes.

Daily trainers

Daily trainers are the best running shoes for easy runs. These shoes are typically well cushioned. The cushion absorbs shock, which allows you to log more miles with less breakdown. Typically daily trainers do not have any plates, although some “super trainers” are emerging on the market. 

If you only have one shoe in your rotation, it is likely a daily trainer. Especially with newer lightweight foam, you could do hard workouts in daily trainers. If you have several pairs of running shoes, you will have at least one, if not multiple, daily trainers. 

Speed Workout Shoes

While daily trainers tend to be more cushioned and heavier, speed workout shoes are lighter and more responsive. These shoes encourage a quicker cadence and faster paces. Some of these shoes will have a nylon plate or a partial carbon plate. 

If you have two shoes in your running shoe rotation, one is most likely a speed workout shoe. You will use these on any interval or tempo runs, and then reserve daily trainers for easy runs and long runs. 

Carbon Plated Running Shoes

Carbon-plated running shoes are not a necessity. These shoes are more expensive and less durable than daily trainers and speed/tempo shoes. You do not need them to run a marathon or other race distance!

While not a necessity, carbon-plated shoes can be part of a running shoe rotation. Many runners enjoy the performance boost of super shoes for racing. If you do include a carbon-plated running shoe in your rotation, reserve them for hard workouts and races. These shoes are typically too aggressive for daily use. 

Learn more: The Guide to Carbon Plated Running Shoes

Trail Running Shoes 

If you run regularly on trails with roots, rocks, and water crossings, you will have a trail shoe or two in your running shoe rotation. Trail running shoes feature lugs and other features that provide more stability, traction, and protection. (Read here to learn how to pick out the best trail running shoes for you.)

Obviously, if you do not run regularly on technical trails, you do not need trail shoes. Road shoes suffice for non-technical trails such as gravel or woodchip paths. 

3. Start Simple and Then Expand

A basic running shoe rotation will typically include a daily trainer and a speedwork shoe (sometimes also called a tempo run). These two shoes will provide one more cushioned option for easy runs and a more responsive option for faster runs. The speed/tempo shoe can double as a race day shoe. (If you are a regular trail runner, you might have a trail shoe in place of the speed/tempo shoe.)

You want to avoid introducing too many new shoes at once. With each new shoe, there is a slight chance of irritation or injury. To control variables, introduce one new shoe at a time. That way, if an unusual pain occurs, you know which shoe caused it.

Once you are settled on your basic rotation, you can expand if appropriate for your budget. From this basic two-shoe rotation, you might choose to add a carbon-plated racing shoe, a supertrainer, or another daily trainer with a different degree of cushion.

FAQs on rotating running shoes

Should you rotate running shoes?

Rotating running shoes is not necessary! You can still train hard and perform well in races with just one pair of running shoes. 

If you only run two to four days per week, a shoe rotation is dependent on personal preference. You can certainly use multiple running shoes if you wish! 

The more days per week that you run, the more likely you are to benefit from a running shoe rotation. The reason is twofold. Firstly, the foam in running shoes needs time to rebound in between runs. If you run most days, the foam may not fully decompress between sessions if using a single shoe. Secondly, as mentioned above, higher volume introduces more risk of overuse injury, and different running shoes may slightly to moderately reduce that risk. 

How many running shoes should I have?

If you choose to rotate running shoes (and again, it’s not necessary), you likely will include two to three pairs in your rotation. You want a daily trainer shoe and then one shoe for faster workouts, whether that’s a speed/tempo shoe or a carbon plated shoe. If you run regularly on technical trails, you will want a shoe specifically for trails as well. 

Despite what you see on social media, you really do not need more than two to five pairs of running shoes. You can if you really want to, but there are no special benefits to having dozens of running shoes!

Learn more: How Often Should You Replace Running Shoes?

How different should the types of running shoes be?

While concurrent use of multiple pairs of shoes may reduce injury risk, you could actually increase your risk if you introduce running shoes that are not right for you. If a running shoe is uncomfortable to run in, it should not be part of your shoe rotation. 

Generally speaking, you want to keep certain specifications similar within your running shoe rotation. The heel-to-toe drop (mm between heel height and toe height) impacts your lower limb loading rates. Heel-to-toe drop is classified as low drop (4mm and under), medium drop (4 mm to 10mm), and high drop (10 mm and higher). 

The general recommendation is to stick within one drop range. For example, if you run in an 8-10 mm daily trainer, stick with 8-10mm for all your other running shoes. If you switch from high drop to low drop, you could potentially trigger a lower limb injury. 

Likewise, most runners will stick to either neutral or stability shoes. If you regularly wear neutral shoes, stability shoes may excessively alter loading rates and biomechanics; and vice versa. 

Got more questions about running shoes? Listen to the Tread Lightly Podcast! My co-host Amanda Brooks and I cover topics such as stability vs neutral shoes and more in our 30-min weekly episodes.