Why a Running Shoe Rotation Is Important—And How to Build One

When starting a new training program, one of the biggest factors to determining success (other than grit, grind and good ol' elbow grease) is being equipped with the right tools for the job. For runners, this means having a running shoe rotation that can handle the varied demands of training. Here's why having a running shoe rotation is important.

What's a Running Shoe Rotation?

A running shoe rotation is the group of shoes you have in your closet that you use for various runs. If you run in two different pairs of shoes, voila, you have a rotation! Experienced runners typically have dedicated shoes for regular training days, speed workouts, races, recovery days and offroad terrain. Shoe designers give different properties to models based on their use case, so having a rotation ensures that you'll be prepared for the varied demands of a structured training program.

Why Should You Rotate Running Shoes?  Three Benefits

Rotating your running shoes keeps the foam in your shoes fresh and reduces the chances of injury risk. By varying the type of shoe you run in each day, you give the foam in your shoes time to refresh while simultaneously working different muscles and tendons in your legs. Here's a deeper dive into the benefits of having a solid shoe rotation.

1. Shoe Freshness

Rotating between different pairs of running shoes can give the midsole foam time to rejuvenate between runs. Every time you run, the foam compresses and rebounds with each stride. The force over the course of a long run adds up to a considerable amount of pressure on the midsole, which can reduce the bouncy, cushioned or responsive sensations you feel underfoot when you run.

Anecdotally, I've found that different types of foams benefit more from a longer rest period. In my experience, PEBA, the super foam found in race day shoes and speed-oriented trainers, can bounce back quickly, feeling consistent when run on back-to-back days. On the other hand, EVA, found in daily trainers like the Saucony Endorphin Shift 3, takes longer to get its bounce and resiliency back, often feeling best after a 48 to 72 hour rest period.

2. Injury Prevention

Research has shown that rotating between different pairs of running shoes decreases running-related injury risk. This is because different types of running shoes work different muscles and tendons in the legs (so having two pairs of the same shoes and rotating between those wouldn't give the same injury-reduction benefits). For example, low drop running shoes work muscles in the feet while taking some stress of the knees and hips. 

Keep in mind that rotating running shoes alone is not a silver bullet for injury prevention. Getting quality nutrition, prioritizing strength work, stretching and rolling post-run and cross-training also play a significant role in helping you stay healthy.

3. Specialized Use Cases 

Brands offer increasingly complex line-ups of shoes to reflect the different types of training in a program as well as the different biomechanics, comfort preferences and fit needs of runners (and to reflect the fact that the market demand is there…). For example, Saucony's core running lineup includes 14 shoes, and that's not even counting models for the track and trails.

At the very least, most runners want something for normal training days and something they're comfortable and confident racing (for newer runners, or those not going for maximal speed on race day, these can be one in the same). 

How to Build a Shoe Rotation

For runners who are dedicated to training with the goal to perform better on race day, a great shoe rotation has three key components: 1) at least one a daily trainer, i.e., something you can run in every day for aerobic base-building runs; 2) a speed-oriented shoe for racing, and 3) a cushioned shoe for plodding along at a snail's pace.

If you're tackling a robust training program with speed sessions, long runs and recovery runs, you may want to consider a more robust shoe rotation. Here's how I approach building a shoe rotation as an 80-mile-per-week runner.

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1. Daily Trainer

The daily trainer is the staple of your running shoe rotation. It's what will get the majority of your weekly mileage, so it should be comfortable to put on day after day, but also fast enough for those days where you want to pick up the pace.

My Daily Trainer: Saucony Endorphin Shift 3

The Saucony Endorphin Shift 3 is a responsive and supportive max-cushioned daily trainer. Part of Saucony's Endorphin series, it has a rockered midsole that makes it easy to float along at my daily paces. The EVA-based PWRRUN foam is on the firmer side, but as a 6' 2", 165lb runner, it gives me a nice bounce on my stride.

My Secondary Daily Trainer: On Cloudmonster

I often run twice a day to hit my weekly mileage goal and to break up the tedium of sitting inside at a desk all day. The Cloudmonster is my go-to for those 4 to 6 mile aerobic-paced runs. They are cushioning and poppy at the same time from the combination of the Pebax-based Speedboard (plastic plate) and Helion foam (EVA-based) CloudTec pods.

My Fast Daily Trainer: Saucony Endorphin Speed 3

The Speed 3, as the name indicates, is positioned by Saucony as a speed workout shoe, but I prefer to use it as a faster daily trainer. The PEBA foam is bouncy, responsive and on the softer side. I find it too soft and squishy for my speed workouts where I'm running 5:50 per mile pace or faster but just right for faster daily miles around 7:20 per mile. The winged nylon plate adds a touch of stability and structure to the midsole that's also appreciated for daily miles.

2. Uptempo Shoe for Speed Session

The uptempo shoe in your rotation is the weapon of choice when you have repeats, intervals or runs at threshold pace. It should feel fast and controlled, and in today's market, will often have a carbon-fiber plate. My go-to choice for speed days currently is the Adidas Takumi Sen 8.

My Speed Session Shoe: Adidas Takumi Sen

The Adidas Takumi Sen 8, designed for shorter road races like the 5k and 10k, feels a lot different than other shoes with super foam and carbon fiber plates. It serves a stripped-down, pure sensation: it feels how running should feel. This is from the load stack height—33mm heel vs 40mm for marathon-oriented super shoes like the Nike Vaporfly and Saucony Endorphin Pro—and paper thin, rocket-fitting upper. The carbon fiber energy rods paired with the supercritical TPE Lightstrike Pro foam give it a snappy feel when I get it to my speediest interval paces.

3. Long Run Shoe

Depending on the paces prescribed for your long run, this can be the same as your daily trainer, race day shoe or recovery run shoe. Regardless, you'll want at least one shoe in your rotation that you're comfortable running 2+ hours in every week. For me, I switch between using my daily trainer and a faster-feeling marathon racer shoe for long runs.

My Long Run Shoe: Saucony Endorpin Pro 3

The Saucony Endorphin Pro 3 is my go-to shoe for long runs where I'll be hitting any paces faster than my daily aerobic pace. The Pro 3 is highly cushioned with the PEBA-based PWRRUN PB foam, which provides a softer and more forgiving ride than other marathon racing carbon-fiber plated super shoes. This is great for 16 to 18 mile long rununs where I may be warming up for 4 miles, then bringing my pace down to marathon pace, haf marathon pace and even faster at the finish. The cushioning makes it comfortable to run at slower paces while the plate gives it the pop when I pick it up.

4. Race Day Shoe

The race day shoe is the crown jewel of your running shoe rotation. It's the one you get excited to put on, knowing that it has the potential to help you smash your target. You'll use your race day shoe throughout the training cycle for big workouts where you have sections of race pace. You may also use your race day shoe for long runs, especially if you're training for a marathon or routinely doing 14+ mile long runs.

My Race Day Shoe: Nike Vaporfly Next% 2

The Nike Vaporfly Next% 2 is a max cushioned marathon racing super shoe complete with a Pebax foam midsole and carbon fiber plate. The ride is soft and snappy at the same time, a dreamlike combination for my favorite race distance: the half marathon. I go with an all black kit on race day: black Vaporflys, black Bandit half tights, black Bandit running hat. Nike released version 3 of the Vaporfly recently, but it's currently only in white and bright pink colorways. Nike, drop the black Vaporfly 3 and send it my way!

5. Recovery Shoe

After races and tough efforts, the recovery shoe is there to pamper your feet and give your legs an easy and recuperative ride. A good recovery shoe has a thick bed of cushion and a well-padded upper. Recovery shoes tend to be heavier than daily trainers, uptempo shoes and race day shoes, as the shoe designer's focus is on constructing them with the most comfortable materials.

My Recovery Run Shoe: Asics Gel-Nimbus 25

The Gel-Nimbus 25 has a pillowy soft ride due to the 41.5mm stack of Asics FFBlast Plus Eco foam. I can feel the midsole gently compress and release under my foot on each stride, and the moderate rocker geometry helps me glide along. My only complaint with these is that the rubber on the forefoot is weirdly loud, which makes it sound like I'm running through my neighborhood with tupperware strapped to my feet.

6. Bonus: Trail Running Shoe

While most competitive road runners tend to stick to asphalt, there's a world of fun to be had on the dirt and rock in the woods. If you plan to explore trails near you, it's a good idea to have a dedicated trail running shoe, as they have added traction for muddy paths, more secure ankle lockdowns for unseen roots and flatter platforms for a better connection with uneven terrain. It's possible to run on trials with a road-oriented daily trainer, but running in a specialized trail runner can reduce the chances of tripping or getting a twisted ankle.

My Trail Running Shoe: Norda 001

The 001 is the first trail running shoe from the independent Canadian shoe brand Norda. It has a platform of Vibram midsole cushioning and 5mm lugs for traction. The upper is made out of Dyneema, a material that's stronger than steel for its weight, which will help protect the shoe against sharp rocks, rough tree branches and general trail damage. I raced 42 miles of trails in one weekend in the Norda 001, placing top 3 in a few of the races and falling a grand total of zero times.

Final Thoughts

For runners who train in a structured way, a good running shoe rotation involves having multiple pairs of shoes for different types of runs, helping to keep the foam in the shoes fresh, reduce the risk of injuries, and cater to specialized training needs. An ideal rotation includes a daily trainer for regular runs, an uptempo shoe for speed sessions, a long run shoe, a race day shoe, and a recovery shoe, with the option of adding a trail running shoe for off-road terrain.