Should You Rotate Your Running Shoes?

running shoe rotation

If you’re looking to improve your performance and reduce injury risks, you’ve heard that you should be rotating your running shoes regularly.

But is it true?

Is there any soundproof that backs up this claim?

Having more than one pair comes in handy, and for many reasons—some of which we’ll discuss in today’s post.

Without further ado, here are some of the benefits of alternating multiple pairs of running shoes.

Benefits of Running in Two Pairs of A Shoe

Now let’s delve deeper into how rotating your running shoes can help you get the most out of both your training and your sneakers.

Reduced Injury Risk

Pounding the street using the same shoes stresses your muscles and joints, in the same way, every run.

And since running is such a repetitive and high impact, it can overstress these issues, especially when you increase training intensity.

Don’t take my word for it.

According to findings by a study published in the British Journal of Sports Medicine, subjects who train in more than one pair of shoes were definitely at a lowered risk for injury.

Research reported that alternating between at least two models reduces the rate of injury by up to 39 percent as opposed to if you don’t rotate.

When you alternate your sneakers, you vary the load applied to the musculoskeletal system, which may help you reduce the repeated load on different joints, muscles, and ligaments.

runner rotating her shoes

Your Shoes Will Last Longer

According to common wisdom in the running community, the average lifespan of running shoes is roughly 400 to 500 miles.

Of course, the exact range varies depending on many factors, such as your:

But that’ s not the whole story.

Rotating running shoes helps elongate the lifespan of the shoes, which can help you save a lot of money since high-quality shoes can be a significant investment.

Here’s hows to make your running shoes last longer.

Different Shoes For Different Runs 

If you’re going to rotate through multiple sets, have a pair for each specific workout.

Why not have specific pairs for specific runs. 

Different shoes will function differently at slow or fast paces and will offer different running experiences.

This is especially the case as you progress as a runner and start to vary the length and speed of your workouts.

For example, you’ll choose lighter shoes with minimal cushion for faster/shorter runs, whereas, for a longer run, you opt for a shoe that provides a little more cushion.

Here’s the full guide to running shoes anatomy.

More Options 

There is also a more practical reason for having more than one pair of shoes.

Let it dry

Alternating your shoes gives the one you just used a chance to dry out thoroughly.

This helps remove the fungus and mold that can fester quickly in sweat-laden and moisture-rich shoes.

Long runs can produce an immense amount of moisture in your running shoes.

This moisture build-up will eventually break down the component of your shoes, which can result in uneven wear in the uppers.

Good Wash

If one pair gets dirty, you’ll need at least a couple of days for it to get washed and dry, and you don’t want to skip your important runs just because you washed your running shoes last night.

Run commute

If you run to or from work, you can leave the extra pair at the office without having to bring them back and forth.

Buying More Than One Pair

So how can you build a collection of good running shoes?

Here are some suggestion

Different models. If your budget allows it, you should have at least two pairs of running shoes, ideally two that are of different models with different heel drops.

Ask for advice. Next time you head to your local running shoe store for a new pair, ask the stuff which two—or three—pair they recommend for your training goals, foot type, body weight, and experience, and test them all out.

Check the heel drop. Using running shoes with a different heel-toe drop is a fantastic way to get subtly change your gait and foot strike and get your body working in slightly different ways.

Keep them for the road. Don’t use your running shoes for non-running activities such as wearing them to the grocery store or when mowing the lawn.

All of those miles add up.

Look for good deals. Ask for a discount on the second pair when panning to buy two pairs at the same time.

You can also hunt for sales, either closeout at online stores or running stores

Different surfaces. Do your best to vary your running terrains during any given weak and wear appropriate shoes.

Changing things up by running on trails, dirt path, paved road, concrete bike path, gravel roads, grass, and tracks.

Keep track. Don’t run your shoes into the ground.

Instead, keep track.

A worn-out shoe could increase your risk of developing overuse injuries.

Don’t wait for too long. Don’t go looking for the extra pair until your current shoes are completely worn out.

To check if it’s time for a change, keep track of mileage logged in and remember to flip over your shoe over to assess the wear pattern—if the tread is worn down, change up your shoes.


So you are sold out on the effectiveness of having more than one pair of running shoes?

My hope’s the case.

Please feel free to leave your comments and questions in the section below

In the meantime, thank you for dropping by.

Keep running strong.


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