When to rotate shoes…

No, this is not talking about just flipping your running shoes over to get the dirt out!

When is it beneficial to have multiple pairs of shoes in your weekly running routine?

If you are at a stage in your running life where you are pounding the pavement on consecutive days and/or adding different styles of sessions into your training program. Mixing up your running shoes might just help get you to that next level.

A study completed showed having multiple pairs of shoes in rotation can reduce the chance of injury. The reason this works is twofold.

The shoe itself could need between 24-48 hours to completely bounce back close to its original state and continue to offer the intended cushioning and support.

However more importantly, as most running related injuries come from high continual load and overuse. Running in slightly different shoes on every run, can reduce the chance of an overload injury. This works by our body adapting to the changes in each shoe and not over-running in one plane of movement, therefore your feet and lower limbs continue to build intrinsic protective strength. 

The suggestion can be simply to rotate through a couple of pairs of shoes each day so that you are not running in the same pair on consecutive days. Or if you really want to get smart about implementing shoe rotation, look at shoes specific to your training program. Shoes designed to get the most out of the session planned.

The idea being to have a pair that helps go really fast during interval session. Often super lightweight and extremely responsive (also great for race day & time trials). Then a pair to suit the slightly slower, yet still hard, tempo runs. Usually still quite responsive and light, but a little more protective than a race/session shoe. And finally, a nice comfy protective and cushioned shoe for the long slow and relaxed running day. This shoe is usually the heaviest of the collection, however the most protective and supportive, also the shoe we tend to spend the most time in.  

Of course, all of the shoes you choose still need to be comfortable and functional for your individual running gait too.

 So, if you are starting to increase your running load then adding another pair of shoes in rotation could keep you moving well. Either, simply another similar shoe to swap with each day. Or get smart with your training program and look for session specific shoes.

And always flip your shoes over after a run to get rid of any dirt!!

Reece Taylor – RunDNA Expert

If you’re interested in the RunDNA Experience or a new pair of run shoes check out our sponsors Joggers World. Follow the link to their website which gives some information on the service and how to book: https://www.joggersworld.com.au/rundna/about-rundna.html


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