For a long time, I always just trained with one pair of all-around stability shoes, like an ASICS GT 2000 or Brooks Adrenaline. Over the last two years, however, I’ve started seeing the benefits of using a rotation of running shoes for training, rather than just using the same pair for all my runs. I started to realize that it doesn’t inherently cost more over time to rotate shoes (you get through the same number of kilometers and the shoes just last longer), but there are some big benefits. Far more beginner and intermediate runners who are putting in 50+ kilometers per week should start incorporating a shoe rotation.

The benefits of rotating running shoes

Amanda Brooks from Run to the Finish advises runners running at least four days a week to rotate a minimum of two pairs of shoes. This advice is echoed by Runner’s World. The biggest benefit of rotating shoes, by far, is reducing injury risk. This study, published in the Scandinavian Journal of Medicine and Science in Sports, found that parallel use of more than one pair of shoes was associated with a 39% reduction in risk injury. Similar to benefits seen from cross-training, participation in other sports, and running on varied terrain, shoe rotation introduces a very important injury-protective factor for runners: variety.

“Multiple shoe use and participation in other sports are strategies potentially leading to a variation of the load applied to the musculoskeletal system. They could be advised to recreational runners to prevent running-related injuries.”

Other benefits of shoe rotation are having faster, more fit-for-purpose shoes for speed and tempo workouts and needing to buy shoes less frequently because they last longer.

My current running shoe rotation

I currently rotate four pairs of shoes, though one of the pairs is reserved for racing and key race-pace workouts. These are the shoes in my current rotation:

• ASICS GT 2000 – These have long been my favorite day-to-day stability shoe. I can typically put about 800km on a pair and find they work great for my feet on base and long runs. I use them for almost all my long runs as well as 1-2 other easy runs per week.
• ASICS Gel Nimbus – These extra-cushioned shoes are the most recent addition to my rotation and have been a huge benefit during the Valencia Marathon build-up this fall. I use them for 1-2 recovery runs per week.
• Saucony Endorphin Speed 3 – These fast, light-weight shoes are very popular among serious runners and pros as a go-to workout shoe. I use them for my speed, hill, and tempo sessions.
• Nike Vaporfly 2 – These carbon-plated super shoes have been transformative for my races, helping me bring my marathon PB down from 3:25 to 2:44 (and half marathon PB from 1:33 to 1:17) in four years. They’re super light and give a boost that saves me effort and time. I’m aware Nike and others make fancier, more expensive super shoes these days and I’ll eventually try out some others, but for now these have worked magic for me.
• Salomon Alphacross 3 – These are a decent all-around trail shoe. I incorporate trails into a number of easy runs but don’t do a lot of dedicated trail running. When I do, I whip these shoes out to ensure I’ve got enough grip. Some trail running shoes can be quite heavy but I find these light and comfortable.