How Many Pairs of Running Shoes Should I Have? (Asking For a Friend...)

Like any hobby, running has its fair share of gear to nerd out about—there's the watch for accurately tracking workouts, headlamps for nighttime running, post-run recovery tools, gels for fueling, drinks for re-fueling, and the list goes on. But most elemental is the humble running shoe, the only true piece of essential gear to get yourself out the door and run. But if you're serious about your running journey, how many should you have? Let's dive in. 

How Many Pairs of Running Shoes Should You Have? 4 Considerations

Despite the nerdiness we can share around all types of running gear, what makes running a great sport is that you don't need much to get started—a pair of shoes and the will to cruise. When you're starting out, what matters most is having one pair of shoes that's comfortable and that you look forward to putting on, motivating you to be consistent. As you progress in your running journey, it's a good idea to build out a rotation of shoes that mirrors the demands of your training. Here's what to consider when deciding how many running shoes to own.

1. Mileage & Frequency

How many days per week are you running? And what's your total mileage per week? The more you're running, the better is to have more than one pair of running shoes. Studies have proven that rotating between different kinds of shoes reduces the risk of injury—so once you're at the point of running on back-to-back days, consider picking up a second pair of shoes with a different drop and cushioning setup than your primary shoe. 

2. Structure of Training

Are you running for recreation, exercise and fun or training for a specific event? If the latter, you'll likely be following a training plan with different workouts at varying paces, lengths and intensity levels. Having specialized shoes can help you execute these workouts with confidence as prescribed: for example, a lightweight uptempo shoe can help your interval training days feel snappy and fast, while a plush max-cushioned cruiser for recovery runs can help your legs feel fresh for the next hard session.

3. Terrain & Weather

Do you run exclusively on the roads or hit the trails as well? If so, consider adding a trail shoe to your collection. Do you do any track days? You may want a spike or a low-profile workout shoe. How snowy and cold are the winters where you live? If wet and wild, consider adding a water-resistant shoe to the mix. 

4. Budget & Preferences

While there are some affordable running shoes out there, quality performance trainers are expensive these days. Everyday running shoes start at $130, and marathon race day shoes are $250 or more. If you can afford it, fire away and build out a 10-piece collection that satisfies every imaginable running use case: the Monday morning easy run shoe; the Tuesday track day shoe; the Wednesday medium long run shoe; the Thursday recovery run shoe; the Friday treadmill-and-gym shoe;  the long run shoe; the 5k racer; the 10k racer; the specificity is nearly infinite. But most people training for a race will be served well with two to four running shoes in their rotation. 

Two to Four Pairs of Running Shoes is the Sweet Spot

Most feasibly, two to four pair of shoes will serve the needs of most runners. At the very least, you'll want a daily trainer that's comfortable and versatile, and a speed-oriented shoe for faster workouts and race day. After that, once you begin running everyday, you can add a second daily trainer or a dedicated shoe for recovery running to rotate with your primary. From there, it's time to add more specialized shoes to the rotation based on your training needs, budget and preferences. 

Buyer beware, because building a rotation is a bit like the children's story if you give a moose a muffin. Because if you give a runner his first race day shoe, he's going to want a recovery run shoe to go with it…

How to Decide What Shoe to Get Next

Once you're set on mixing in a new trainer to the rotation, here's how to pick your next shoe. 

Daily Trainer

Daily trainers are the backbone of your running shoe collection. If you have one that works well for you, think about what you like about it and what you'd like in a pair that's different. If you have a more speed-oriented daily trainer with a moderate stack and snug fitting upper, consider adding a second daily trainer with a more comfortable, forgiving ride.

Daily Trainers to Consider

• Fast and peppy: Tracksmith Eliot Runner ($198)
• Cushioned and bouncy: Nike Invincible 3 ($180)
• Affordable and versatile: Saucony Axon 3 ($100)

Uptempo Shoe

Once you've started a structured training program with weekly workouts, you'll want to add an uptempo shoe that's better at handling faster paces than your daily trainer. These can range from more stripped down and speedy like the Adidas Takumi Sen for short-distance repeats to maximal and cushioned for marathon-paced workouts like the ASICS Superblast. Consider what types of workouts you'll be tackling in your next training block to determine the best shoe for you.

Uptempo Shoes to Consider

• Featherlight and snappy for intervals: Adidas Takumi Sen 9 ($180)
• Max-cushioned for fast long runs: ASICS Superblast ($200)
• No-frills and affordable: Saucony Kinvara 14 ($120)

Race Day

Adding a dedicated racing model to your regime can take your running to the next level, capitalizing on all the gains you've banked while training. Top-tier road racing shoes are known as "super shoes" for a reason—their bouncy foam combined with a rigid carbon fiber plate provides an unmatched underfoot sensation that can also shave minutes off your finishing time  (you can read more on the research behind that on this deep dive into carbon fiber shoes). There are a breadth of excellent racing models on the market that suit a variety of foot shapes, running styles  and race distances, so you'll be able to find something that fits your preferences and goal race.

Race Day Shoes to Consider

• Comfortable and fast for marathons: Saucony Pro 3 ($225)
• Cushioned and versatile: Nike Vaporfly Next% 3 ($250)
• Non-plated option: Topo Athletic Cyclone 2 ($150)

Recovery Runs

After the party is the after party, and after the workout is the recovery run. Once you're deep into a training block and piling on challenging interval sessions and threshold workouts extending the outer limits of your endurance, you'll want to consider adding a shoe that's kind and gentle to your feet and legs for recovery day. After the stress and lactic acid accumulation of a solid workout, a recovery run at a slow and plodding pace helps get the blood moving and maintains the momentum of a good training week. The main qualities to look for in a recovery run shoe are comfort and support.

Recovery Running Shoes to Consider

• The ultimate comfort-mobile: ASICS Gel-Nimbus 25 ($160)
• Supportive and rockered: Saucony Endorphin Shift 3 ($150)
• Bouncy and cushioned: Saucony Triumph 20 ($120)

Trail Runs

Finally, if you're going to be doing much running off road, consider adding a purpose-built trail running shoe to the rotation. Trail shoes have sturdier constructions with more protective uppers and grippier outsoles than road running shoes. There are options within the trail world that vary from hybrid road-to-trail models that can tackle both asphalt and mud to rugged rock-bashers built for gnarly technical terrain. 

Trail Running Shoes to Consider 

• Versatile and waterproof road-to-trail option: Nike Pegasus Trail 4 Gore-Tex ($160)
• Carbon-plated trail racer: Saucony Endorphin Edge ($200)
• Durable and fashion-forward: Norda 001 ($285)

Final Thoughts

There are thousands of quality running shoe options on the market today, but you only need one pair to get started. Once you've decided to tackle a structured training program for a goal race, you'll be served well by rotating between two to four pairs of shoes based on your budget, training and preferences. Enjoy the journey and get the gear that inspired you to be your best.