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Shoe Rotation

Julian Paul

My name is Julian Paul. I ran D3 Track and XC at Washington & Jefferson college. I run everything from the 800 to 5k, including the 3k steeplechase. Currently I’m working at Pro Bike Run Robinson and training for a few road 5ks and a track 5k in December. I use a number of shoes while training, which I refer to as my shoe rotation. A shoe rotation refers to the shoes which you currently are running in. Having more than one shoe in your rotation is a proven way to reduce injury and make your shoes last longer!

A 2015 study found that runners who rotated their running shoes and never wore the same shoe on back-to-back days had a 39% lower risk of injury. This is due to the fact that modern running shoes use soft foam compounds which get compressed on each step while running. Shoes take anywhere from 24-48 hours to decompress back to normal after wearing. So the solution for this is to create a running shoe rotation.

In order to create a good rotation, start by finding a good daily trainer. A daily trainer is a shoe that you can reliably do any of your runs in. Once you find one, look for a shoe that is slightly different, but still comfortable to run in. You want 2 different shoes as opposed to 2 of the same shoe because making small shoe changes helps keep your body healthy because it challenges slightly different muscles while running. Once you have 2 shoes you can add shoes as you need to complement your training.

The shoes I use in my rotation:

  • ASICS Novablast 5: This is my daily trainer which I use for any and all of my runs. Super soft, comfortable, and dependable.

  • ASICS Glideride Max: I use this as a max cushion shoe anytime my legs are a little beat up, or if I have a long run. The soft foam with the eva plate is great for keeping my legs going.

  • Brooks Hyperion Max 3: This is the newest shoe in my rotation and I use it anytime I have a longer workout off the track.

  • ASICS Metaspeed Sky Paris: This has been my go to road-race shoe for the last year. Super light, super responsive, and really great to run in.