5 Benefits of Rotating Running Shoes

Many runners run in several different types of running shoes. Benefits of rotating running shoes include maximizing each shoe’s lifespan, improving your running form, and decreasing the chance of injuries.

(Feature image: Photo by iStock.com/Halfpoint)

Do you know a runner who swears by rotating running shoes and has a closet filled with them? One for long runs. One for speed workouts. One for trail. One for the treadmill. They may run in several different models from the same brand or all different brands of running shoes.

Rotating between multiple pairs of running shoes is not necessary to run regularly or to train for a race. And you certainly don’t need more than two pairs to reap the benefits of rotating running shoes.

Rotating Running Shoes: A Training Bonus, Not a Requirement

Owning one pair of shoes is absolutely sufficient. Getting into running doesn’t mean your budget needs to suffer. If you run three or four times a week, under 25 miles per week, and on the same type of surface — paved or trail — one pair of running shoes is all you need.

Runners who especially benefit from rotating between two or more shoes include those who vary between trail and road, run more than four times per week, incorporate weekly speed workouts, or are looking to improve their running form and muscle development.

Personally, I run my easy runs and long runs in one pair — a more traditional running shoe with a 12mm heel drop — and my speed workouts in a lightweight pair with an 8mm heel drop. I also have a pair of trail running shoes.

Let’s break down the five benefits of rotating running shoes:

1. Maximize your shoe’s lifespan.

Especially if you run most days of the week, rotating your shoes gives the structure and cushioning more time to decompress and return to their normal state. It won’t necessarily mean you get more miles out of the shoe, but you’ll get the level of cushioning and support they’re meant to deliver over their lifespan.

If you’re rotating your shoes for this reason alone, you may choose to alternate between two pairs of the same model. Another option is to vary the running shoe cushion level by purchasing a second pair with a higher or lower level or cushion, such as the Brooks Ghost (neutral) and the Brooks Glycerine (neutral, high-cushioned). Or alternate between equivalent models from two brands of running shoes, such as the Brooks Ghost (neutral) and Saucony Ride (neutral).

How long do running shoes last? Read up on the five signs you need new running shoes.

2. Adapt to the terrain.

Some runners run only on paved surfaces. Others run only on trails. If you’re a runner who enjoys both, having a road running shoe and a trail running shoe is crucial. Rotating running shoes is less of an option in this case, especially if the trails you run are rocky or technical.

One reason for this is the wear and tear on your shoes when trail running is different from road running. This can affect your running gait, especially as the shoe wears down. But perhaps more importantly, road shoes don’t provide the support needed for trail surfaces. The tread of a road shoe is smoother, leaving you with less traction, and the outer material is not designed to be as protective from water or punctures from rocks or branches.

Trail shoes, on the other hand, are designed for the elements, including a more aggressive tread and protective outer material. Additionally, some trail shoes have a built-in rock plate in the midsole’s forefoot to protect your foot when you land on uneven ground.

3. Diversify your muscle activation.

Different running shoes encourage slightly different running gaits and muscle activations. When you run in the same running shoe for every run, your muscles settle into the same patterns. When you rotate between two or three pairs of running shoes, your muscles engage differently in each pair. This variation helps build strength and mobility, which can decrease your chance of injuries.

There are various running shoe combinations to choose from if muscle activation is your goal. For instance, rotate between two equivalent shoes from two different brands. Choose a lower-cushioned pair for your shorter runs and a higher-cushioned pair for your longer runs. Or run in a pair that offers plenty of structure for your regular runs and a lightweight pair for your speed workouts.

4. Improve your running form.

Similar to the previous benefit, taking an intentional approach to how you rotate your running shoes can improve your running efficiency. This includes working toward a more efficient running form called midfoot running.

Many runners heel strike, and running shoes that have a higher heel drop (12-13mm) are designed with more cushion in the heel area to support this. But these shoes also encourage heel-striking since they provide a softer landing.

Consider this: How would you run if you were barefoot? You wouldn’t be landing on your heel!

Because a low-drop running shoe has a smaller offset — or no offset (“zero drop”) — between the heel and the forefoot, it encourages you to land on your midfoot instead of your heel. This running form is easier on your joints and maintains your forward momentum.

The thing is, transitioning into a low-drop or no-drop running shoe takes time and you need to be intentional about it to avoid injuries. This is where rotating running shoes can be helpful. Start with just one mile per week and increase the distance incrementally.

Calf and foot soreness is typical when making the transition since these muscles are engaging differently. Take it slow, and listen to your body. Over time, you’ll strengthen these and other muscles. By doing some of your training in a low-drop or zero-drop running shoe and focusing on your form, you’ll likely be able to carry that form over to your runs in other shoes.

5. Train and race your best.

Finally, you may want to choose a different running shoe for your tempo runs, speed workouts, and races. Consider a lightweight running shoe that’s fun to run in and encourages speed. Start with a shorter run once or twice a week for a couple of weeks to allow your body time to get used to the new shoes before wearing them for a tempo run or speed workout.

Just because a pair of running shoes is lightweight doesn’t mean you’ll need a significant adjustment period. Most lightweight running shoes have a lower heel drop than traditional running shoes, but there are options with less significant drops, such as the Saucony Kinvara Pro and Saucony Endorphin which both have an 8mm offset. There are also a few lightweight options that have stability for runners who overpronate, such as the Brooks Launch GTS (10mm). Chat with your local running store specialist to figure out your options!

The shoes you choose to train in have a great impact on your running efficiency and training success. Make sure you know which types of running shoes are best for your foot type. Read more about the variations in running shoes in the article on how to find the right running shoe for your foot type.

Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

Kimberly Valentine( Editor of Running Lifestyle Media )

Kimberly is the founder and editor of Running Lifestyle Media. She’s worked in the running and publishing industries, is a certified running coach, and leads a weekly run club in Middle Georgia. As a military spouse, Kimberly enjoys exploring the running scene in each city she travels to and building a community through running in the places she’s lived.