Should You Rotate Between Two Running Shoes? Here's What Experts Say
Running almost never fails to be a fun, invigorating challenge. When you hit the pavement to log some miles, you know you're going to get a solid cardio session, burn calories, and reap the feel-good benefits of fresh air and vitamin D.
But before you get in some healthy strides, consider this: Should you rotate between two pairs of running shoes? We spoke with experts who share everything you need to know about the benefits of doing so and the ideal sneakers to optimize your running routine.
Should You Rotate Between Two Running Shoes?
The short answer to this is yes, and for good reason.
“Running shoes are much like golf clubs; they are tools that the runner can use to accomplish a specific goal,” says Tyler Slayman, MD, family and sports medicine physician and orthopedics specialist with University of Iowa Health Care. “If a runner has already established their preferred daily driver, they can then think about what gaps they have in their quiver that they would like to fill.”
Many experts agree that rotating between a couple pairs of running shoes based on the specific workout/run type provides various performance and health benefits.
The Perks of Maintaining a Running Shoe Rotation
It Boosts Muscle Strength in Your Feet
Rotating your running shoes offers various perks that are too good to pass on.
According to Andrejs Birjukovs, certified endurance and running coach, former professional athlete, and author of The Resilient Athlete, shoe rotation can boost muscle strength in your feet.
“Shoe rotation helps to strengthen muscles in the feet, which will help to tolerate the increased load when the cushioning of the shoe naturally stiffens,” Birjukovs says.
It Decreases the Load on Your Body
A key part of Birjukovs’ work involves helping runners address and reverse pain caused by imbalances. That’s where rotating running shoes can make a major difference.
Shoe rotation decreases the repetitive mechanical load on your body and stimulates different muscles in your feet, says Birjukovs. This, in turn, helps improve total-body strength and reduce the risk of injury.
“I coach a lot of beginner and intermediate runners and triathletes towards endurance challenges (i.e., marathons, Ironmans, etc.), and one common weakness I find is foot strength. In particular, the muscles in the arch of the foot aren't strong enough to resist the load that is placed on them with every stride,” Birjukovs explains. “The problem is amplified when people run all their runs in the same cushioned shoe…and [the] foot does not get enough stimulus to become stronger. As a result, the person overpronates and all the load goes into the knee or hip, causing injuries when intensity or load is increased.”
It Lengthens the Lifespan of Your Shoes
Birjukovs adds, “Splitting the mileage over several shoes will mean we can run longer in the same shoe (because we do less workouts in it), but shoes will still show signs of wear at similar mileage.”
As a heads up, your running shoes should be replaced every 250 to 500 miles.
Related: I've Tried Hundreds of Running Shoes. These Are the Best From On Running
The Right Way To Rotate Running Shoes
Before you embark on rotating running shoes, there are several things to keep in mind.
Alternating Running Shoes Should Happen Gradually
You’ve likely heard the saying “slow and steady wins the race.” The same principle applies to rotating running shoes. Birjukovs says that slowly progressing gives your feet time to get comfortable and absorb the load.
“If you are used to one pair now, introduce a new pair with caution, as it will engage muscles differently,” he explains. “Shin splints, plantar fasciitis, and Achilles tendonitis often are triggered by running in new shoes too much too soon. Muscles need time to respond to new stimuli, so if you're running all your runs in one shoe, start with 30 to 40 minutes in a new shoe once a week. Next week, make it two times per week. A week after, make one session longer and so on.”
Work the Right Shoes Into Your Rotation
The right running shoes vary greatly depending on your feet, personal goals, medical concerns, and the type of running you typically focus on. It’s always wise to speak with a fitness or healthcare professional before shoe shopping to ensure you’re making the best choices for your body and preferences. (After all, what works for one person may not always be the wisest route for the next.)
With that in mind, Birjukovs recommends a minimal, neutral shoe with less cushioning and a smaller drop for 30- to 40-minute recovery runs and fast-paced work, like strides.
“This places more load on the calves and Achilles, which is good for [a] shorter duration to stimulate blood flow, as well as gradually build strength and resilience,” he explains.
Birjukovs suggests a more cushioned shoe for jaunts exceeding 90 minutes and longer high-intensity efforts to decrease the load on your foot muscles.
“This allows [you] to go through more training load during quality sessions and ultimately improve more,” he says.
Finally, consider opting for a neutral shoe with moderate cushioning for easy daily runs that last around 30 to 60 minutes.
“This provides a good balance to engage feet muscles and Achilles, as well as some cushioning that helps to increase the overall volume that is comfortable,” Birjukovs notes.
If you’re new to running, Slayman has a great tip: “[Find] a local running store, [try] on a few pairs, and [test] them out on your home terrain/routes. Once you find a shoe that works, use it as a daily driver for a while and focus on other parts of running that bring joy to the pursuit. Once [you become] more experienced, [you] may find a need to discuss specific types of shoes. For someone with specific foot conditions, the shoe discussion may be a bit more nuanced. There is substantial variability in research in the benefits of prescription of types of shoes for foot-specific conditions.”
Be Mindful of Wear and Tear
As with any pair of running shoes, being mindful of wear and tear is essential for protecting your feet and avoiding injury.
“If you start to see wear on one part of your shoe, that could be related to a musculoskeletal problem, and you should get evaluated,” explains Jennifer Anne Baima, MD, physiatrist at The Orthopedic Center. “However, our feet adapt remarkably well to changes in surfaces. That being said, if your toes are poking through, they will be exposed to the elements and impair your running performance.”
Related: 25 Benefits of Running That Will Motivate You to Pound the Pavement