{"id":1389,"date":"2024-01-18T18:04:24","date_gmt":"2024-01-18T18:04:24","guid":{"rendered":"https:\/\/completeathlete.uk\/?p=1389"},"modified":"2024-01-18T18:04:24","modified_gmt":"2024-01-18T18:04:24","slug":"how-to-build-a-running-shoe-rotation-why-you-need-more-than-one-pair-of-shoes","status":"publish","type":"post","link":"https:\/\/completeathlete.uk\/how-to-build-a-running-shoe-rotation-why-you-need-more-than-one-pair-of-shoes\/","title":{"rendered":"How to build a running shoe rotation: why you need more than one pair of shoes"},"content":{"rendered":"\n

I used to find it hilarious how loads of runners owned many pairs of running shoes. I thought it was overkill owning different pairs of shoes for different kind of runs. It\u2019s only putting one foot in front of the other, right? And I used to take the piss out of my mate every time he was deciding which pair to wear – as in ‘first world problems’.<\/p>\n\n\n\n

I carried on in my one shoe band (a pair obvs) until I finally caved a year later and bought a second pair of shoes. Two years after that second pair, I now own 8 pairs of running shoes<\/em> ffs.<\/p>\n\n\n\n

Before I go into why you should build a running shoe rotation and how you do it, I need to get this off my chest.<\/p>\n\n\n\n

Of all sports, running is one of the less expensive to get into. Although I still need to acknowledge the position of privilege I\u2019m in to even consider owning more of one item.<\/p>\n\n\n\n

I\u2019m a great believer in doing or buying stuff only<\/em> if you understand the value it gives back (this is my day job). Having a modest running shoe rotation has three main benefits for you:<\/p>\n\n\n\n

Right shoes, right effort<\/strong><\/p>\n\n\n\n

You wouldn\u2019t use a whopping big kitchen knife to slice a grape in half. Nor would you use a pizza cutter to slice a watermelon. The same goes for matching your running shoe to the effort you run at.<\/p>\n\n\n\n

Lightweight shoes such as the adidas adios 8<\/a> respond best to speedy interval or tempo sessions. They enable you to practise a fast turnover of your feet but aren\u2019t the comfiest if you push the distance\u2026<\/p>\n\n\n\n

That\u2019s where a pair of on cloudmonsters<\/a> come in to woft you through the miles. Of course, these won\u2019t do the job around the track but there\u2019s nothing stopping you. Like there\u2019s nothing stopping you from using a pizza cutter to slice a watermelon up.<\/p>\n\n\n\n

Wear at a slower rate<\/strong><\/p>\n\n\n\n

When you run, the impact of your foot striking the ground compresses the foam in your shoes. This compression reduces the cushioning and responsiveness of the shoes.<\/p>\n\n\n\n

By rotating between two or more pairs, you give each pair a chance to fully decompress between runs. This helps to extend the lifespan of your shoes and reduce wear.<\/p>\n\n\n\n

You enjoy them longer!<\/strong><\/p>\n\n\n\n

This is more of a bonus one. But you enjoy each pair for a longer amount of time \ud83d\ude42<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Should I go out and buy another pair of shoes then?<\/strong><\/h2>\n\n\n\n

As I said earlier, I don\u2019t buy new shiny things for the sake of it (apart from iPhones ffs). I only buy stuff if I know there\u2019s actual value in return, not coz some niche blogger said so. And the same goes for buying more running shoes.<\/p>\n\n\n\n

While I\u2019m shouting about the benefits of having more than one pair of shoes, I don\u2019t think it\u2019s for everyone. Particularly if you\u2019re only running a couple of times per week with no racing goals.<\/p>\n\n\n\n

I\u2019ve created a matrix below, outlining who it\u2019s for and what kind of shoes you should have.<\/p>\n\n\n\n

<\/th>Beginner<\/th>Basic<\/th>Intermediate<\/th>Advanced<\/th><\/tr><\/thead>
Experience<\/td>< 1 year<\/td>1 – 2 years<\/td>> 2 years<\/td>> 3 years<\/td><\/tr>
Runs per week<\/td>1 – 2<\/td>2 – 3<\/td>3 – 5<\/td>5 +<\/td><\/tr>
Daily<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td><\/tr>
Speed<\/td>–<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td><\/tr>
Race<\/td>–<\/td>–<\/td>\u2714\ufe0f<\/td>\u2714\ufe0f<\/td><\/tr>
Easy<\/td>–<\/td>–<\/td>–<\/td>\u2714\ufe0f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Daily shoe<\/strong><\/p>\n\n\n\n

An all-around shoe for a variety of runs, from easy runs to tempo workouts. It has a moderate amount of cushioning and support.<\/p>\n\n\n\n

Speed shoe<\/strong><\/p>\n\n\n\n

These are lighter and more responsive than a daily running shoe, and it may have less cushioning. Speed running shoes are ideal for interval workouts and races.<\/p>\n\n\n\n

Race shoe (\u201dsuper shoes\u201d)<\/strong><\/p>\n\n\n\n

A race day running shoe is the lightest and most responsive shoe that a runner owns. These help runners achieve their best possible performance on race day. They have carbon plates to maximise propulsion. Do not train in these shoes all the time!<\/p>\n\n\n\n

Easy shoe<\/strong><\/p>\n\n\n\n

These are for comfortable and cushioned runs. These have a thicker midsole than a speed running shoe or race day running shoe. Easy running shoes are ideal for long runs and recovery runs. They are useful to shake the legs out the day after a hard workout but don\u2019t get too used to the max cushioning.<\/p>\n\n\n\n

And the rest\u2026<\/strong><\/p>\n\n\n\n

Track spikes, trail shoes, 5-10K race shoes – there are more types but I don\u2019t want to overcomplicate things. You also need to consider ‘stability’ and ‘response’.<\/p>\n\n\n\n

If you over-pronate – your foot rolls inward when it strikes the ground. You want to look for shoes with \u2018stability\u2019 in the name or description. These shoes have a wider base to help distribute your weight when landing.<\/p>\n\n\n\n

Some people prefer a soft ride. Some prefer a firm ride in their daily shoe. So look out for that in descriptions or test out your preference.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

When to replace my shoes?<\/strong><\/h2>\n\n\n\n

Having a diverse shoe rotation increases the life of your shoes. But when do I have to say the inevitable goodbye and replace?<\/p>\n\n\n\n

Shoe manufacturers say every 300 – 500 miles (500 – 800 km) but they are in the business of selling you more shoes ffs. My last three shoe retirements have been in and around the 600 mile \/ 1000km mark, so there is wiggle room. But it depends on these three things:<\/p>\n\n\n\n

    \n
  • Your weight:<\/strong> Big boiz tend to wear out their shoes quicker than lighter folk.<\/li>\n\n\n\n
  • Your running style:<\/strong> Runners who run like big foot or heel strike wear out their shoes quicker.<\/li>\n\n\n\n
  • The type of terrain you run on:<\/strong> Shoes wear out quicker on hard surfaces, such as concrete, than on softer surfaces, such as trails.<\/li>\n<\/ul>\n\n\n\n

    And it may be time to replace if:<\/p>\n\n\n\n

      \n
    • The tread is noticeably worn<\/li>\n\n\n\n
    • The midsole is compressed or sagging<\/li>\n\n\n\n
    • The shoes are starting to feel uncomfortable<\/li>\n\n\n\n
    • Or God forbid\u2026 You are experiencing pain.<\/li>\n<\/ul>\n\n\n\n
      \"\"<\/figure>\n\n\n\n

      I hope that made you feel clearer on what a shoe rotation can do for you. Now I\u2019m not going to tell you that you must own three pairs of running shoes coz you\u2019ve been running for two years. That\u2019s up to you.<\/p>\n\n\n\n

      What\u2019s also up to you are the goals you\u2019re working towards, whether they\u2019re strength, running or a mixture of both.<\/p>\n\n\n\n

      As exciting as they are, they can be equally daunting. Especially when there are so many question marks on how to achieve them.<\/p>\n\n\n\n

      Knowing the best exercises, the right order to put them in, how to balance it all with life and work, is hard.<\/p>\n\n\n\n

      But it\u2019s a massive headache you DON\u2019T NEED.<\/p>\n\n\n\n

      I can take the stress and guesswork out of this all with my service. I can give you the structure and accountability you need. Coupled with the expertise and convenience of three coaches in your pocket. (Strength, Running, Nutrition)<\/p>\n\n\n\n

      If this sounds like you, check out my Complete Athlete Project<\/strong> coaching service now<\/strong><\/em> in the link below.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Is owning more than one pair of running shoes overkill? I used to think so. Now it’s vital I have a rotation going. Find out why and how!<\/p>\n","protected":false},"author":1,"featured_media":1393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/posts\/1389"}],"collection":[{"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/comments?post=1389"}],"version-history":[{"count":1,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/posts\/1389\/revisions"}],"predecessor-version":[{"id":1394,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/posts\/1389\/revisions\/1394"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/media\/1393"}],"wp:attachment":[{"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/media?parent=1389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/categories?post=1389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/completeathlete.uk\/wp-json\/wp\/v2\/tags?post=1389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}