What is a Shoe Rotation and How Do I Build One?
Most runners have a tried and true favorite pair of shoes they reach for each time they head out the door. These shoes have been with you through the best of runs and the worst of runs. Just like your favorite running buddy, they’re always there to support you through your miles.
While you may feel a strong sense of loyalty toward your favorite pair, rotating your running shoes can be beneficial for your training and can even make your shoes last longer.
Similar to how a golfer has a variety of clubs for different shots, a runner's shoe collection serves the same purpose by having shoes that are appropriate for various types of runs. Just like a golf bag, a runner's shoe closet is a collection of specialized tools. Instead of using different clubs for different shots, runners can use different shoes for long runs, recovery runs, racing, tempo workouts and trail adventures.
This collection of running shoes is referred to as a shoe rotation. Building a robust shoe rotation ensures you’ll have the right tools during different training sessions to help you reach your goals, extend the life of your shoes and maximize the enjoyment of your run.
Below, we break down what a typical shoe rotation can look like based on your goals, different types of runs and the terrain you'll be running on.
The Daily Trainer
A daily trainer is a must-have shoe for any runner's collection, as it can be used for a variety of training, including moderate runs, recovery miles, and long runs. In other words, your daily trainer is your do-it-all workhorse. It’s the shoe you’re getting the bulk of your mileage in.
At Fleet Feet, we like to break down daily trainers into four categories: neutral, stability, energetic and max-cushion daily trainers.
Neutral daily trainers cater towards runners with rigid arches who feel best in flexible shoes, while stability daily trainers offer additional support to reduce the effects of overpronation that’s typically seen in runners with flexible arches. They typically feel firmer and stiffer than neutral shoes and have a slightly more rigid, supportive platform.
Max-cushion daily trainers are just what they sound like—they offer both an extra dose of cushioning and higher stack height to better absorb impact and protect your feet from the shock of pounding the pavement for miles on end. Max-cushioned shoes are perfect for days when you’re running long, your feet need a little extra TLC or days when you have an easy recovery run on the schedule.
Energetic daily trainers have exceptional energy response in their midsole cushion, and they’re more durable and affordable than your typical carbon-plated race day shoe, which we’ll cover later.
Check out our list of the best daily trainers of 2022 to learn more about which shoes fall into the above categories.
The Speedwork Shoe
Now we can have some fun! It’s time for some speed work. You’ll want a shoe that’s lightweight with a snappy underfoot feel to keep you moving quickly.
This pair should be used about once or twice a week (depending on your training program, of course) for intervals on the track, tempo runs or any run when you want to feel fast. Throw them on at your local 5K if you’re in the hunt for a personal best!
Some shoes to consider are the Brooks Hyperion Tempo, the Saucony Endorphin Speed or the New Balance Fuel Cell Rebel. While these shoes feel similar to racing shoes in terms of responsiveness, they’re typically made with more durable materials which helps to extend their lifespan. One example of more durability: these shoes will have a bit more rubber on the outsole so they can better withstand the constant pavement-pounding, but this does add a bit of weight compared to race day shoes, which we’ll break down below.
The Race Day Shoe
You’re standing on the starting line of your goal race, excited and likely a little nervous. You’ve put in the training, and now it’s time to put it to the test.
A lot of runners like to throw on a carbon-plated super shoe for the big day to chase down a new PR. These shoes offer a snappy carbon-fiber plate sandwiched between light, bouncy foam for maximum energy return. The carbon-fiber plate flexes as you land and springs you forward as you take off, while a cushy midsole absorbs impact and fights fatigue in the final miles of the race.
Some of the most popular racing shoes you’ll see on starting lines across the world are the Saucony Endorphin Pro, the Brooks Hyperion Elite or the ASICS Metaspeed Sky+. Make sure you’ve done a few training runs in whatever shoe you’re lining up with to make sure it fits well and feels comfortable.
While carbon-plated racing shoes can help you run faster and feel more confident, you don’t need a pair to reach your goal. We recommend wearing whatever makes you feel comfortable for your race.
The Trail Shoe
For days when you’re feeling adventurous and want to travel off the beaten path, grab a pair of trail shoes to tackle unpredictable terrain. Trail shoes offer lugged outsoles for extra grip and protective uppers to ward off the elements. Trail shoes typically have a firmer ride than your average road shoe to compensate for the soft ground underfoot. While the cushioning feels firmer, the outsole is made with a softer material than what’s used in road shoes for extra traction. This is why it’s not recommended to wear your trail shoes on the road, as the rubber outsole will wear down faster.
It should be noted that even trail shoes vary with different intended uses, from daily trainers to long distance racing.
When choosing a trail shoe, it’s important to think about the type of terrain you’ll be running on. For a run on gravel, you probably don’t need as much protection as twisty, technical single track. If you’re worried about leaves or pebbles getting into your shoes, consider wearing long socks or a trail gaiter to keep your shoes free of debris.
How to Start Building Your Shoe Rotation
While the shoes listed above work well for their intended purposes, there’s no written rule that you have to use different types of shoes for different types of training runs.
While many runners dream of having a shelf filled with running shoes, it’s not always possible or practical. A good place to start is by finding a daily trainer that’s comfortable for you, one you can use for most of your training, and build from there.
If you have frequent speed workouts on the schedule, a speed work shoe will be a natural next choice once you’re ready to buy a second pair. If you live close to a trail and want to spend more time off road, consider adding a trail shoe to your collection. Maybe you have a goal race coming up and want to invest in a pair of race-day shoes.
Whatever the case may be, head into your local Fleet Feet and let us help you find your perfect fit.