As I mentioned in a separate thread seeking advice about building up mileage – and thank you all again for the excellent advice – I’ve recently started running again. I currently have one pair of shoes. Most of the running posts here mention rotating shoes. So that brings me to my question – which I guess really is two questions:
At what point is rotating beneficial? I currently am running every other day, building slowly to a mere 5K, but hope to end up with a BarryP-based 30 mpw spread over six days.
As best I can tell from reading various sources, the primary reason to rotate is that varying shoes can reduce injuries. In practice have you found this to be true? If so, any recommendations for a second shoe for someone who has had a variety of issues running over the years but so far finds that Hoka Bondi 3’s seem to avoid them?
Started running 8 years ago when I started tris. Began rotating shoes 2 years in and I have had no issues. (Knocking on wood right now). I average 40 miles a week running all year and rotate different shoes every day I run (5-6 days/wk)
I have found I can tell if I run in the same shoes two days in a row (on vacation-can’t pack all my shoes) and I believe my shoes last longer rotating them- from 600 miles/pair to getting 1000+/pair. I rotate through 3 pairs of Hokas (Stinson Tarmac, Trail, and Bondi 3’s) as well as 1 pair Nike Free 3’s, a pair of Zoot TT trainers for the crappy weather days in Wisconsin, 1 pair of Zoot Kiawes for speed work, Noosa 6’s (7,8’s they narrowed the toe box #$@@#) and a pair of Sketcher Go Run Rides.
If you like the B3’s try the Sketchers as they are a similar feel to me.
Good luck
For me, the most important reason to rotate shoes is it means they last longer. It lets the shoe dry out between sessions which helps keep the shoe in reasonable conditions for longer.
I never really believed the notion that a foam, rubber and plastic shoe needs more than 24 hours to bounce back after a run. Even if their elasticity was slightly diminished on the second (or third…) run, I doubt that would have any impact on injury prevention.
However, I do cycle through 3+ pairs of shoes for another reason. Every model of shoe will work your legs slightly differently. Different muscle groups will be more/less emphasized. It follows that if you only wear one model, you will adapt to that shoe. If the shoe is discontinued or the next iteration is significantly different, you may have a bad time adapting to the next shoe. In that light, I like to run in different, but similar, models to avoid that. Also, once my favorite pair of everyday shoes starts to age, I’ll grab another pair and start rotating that one in as well. It is a good way to see if your shoes need replacing…
Does the new pair feel better than the old pair? No: wait a few weeks and try again. Yes: toss the old pair.
So, even if there is some truth to the ‘rotate to allow the shoe to bounce back/recover’ story, then I guess I am still allowing for that to happen.
All good suggestions. Along with rotating shoes, don’t forget to rotate/vary your running surfaces and terrain as well. Including softer surfaces (non-paved) will also help to keep you injury free.
+however many now on rotating shoes. I usually rotate between three different pairs that are actually different brands. Recovery days get my more cushioned shoes, tempo/faster days get my lighter shoes, and I usually throw in some 0 drop shoes in the mix during the week for different stimulus on the legs.
Below 15 miles/week you can run in virtually anything and get away with it. But once you start getting above that and getting to 6 days a week the repetitive stress becomes the issue. The thread here is full of the information you need.
Never ever run in worn out shoes - The first time you feel unusual soreness after a normal run, it’s your shoes. Vary your surfaces - Roads, Dirt, Grass ETC. The more the better. This breaks up the repetition. At 6 days a week I highly suggest having a couple different shoes to run in. One of the main reasons is you always have a shoe to run in. Everyone on this forum has dealt with a change in their favorite shoe that was not favorable. To avoid that have two shoes you really like. Because you are currently in the Bondi and finding to your liking I would stick to Hoka and look at the Huaka or the Rapa Nui Tarmac as an alternative shoe. Both have good structure like the Bondi but both will run different than the Bondi and that’s similar to running on different surfaces.
First of all you need to have shoes just for training and shoes just for racing, where the former is heavier with more support and the latter is lighter and a lot faster. Basically you should have at least two pairs of training shoes at any time and do not wear the same ones two days in a row. Also be sure to have really good socks, because those cheep cotton ones that look like running socks will give you blisters. YMMV, but in any event good luck at the races, Tim
A wolrd champ is training in 2 different shoes and he does his speed work with the same race flats he s going to use in his next rece.always! He s using Mizuno.
First of all you need to have shoes just for training and shoes just for racing, where the former is heavier with more support and the latter is lighter and a lot faster. Basically you should have at least two pairs of training shoes at any time and do not wear the same ones two days in a row. Also be sure to have really good socks, because those cheep cotton ones that look like running socks will give you blisters. YMMV, but in any event good luck at the races, Tim
Thanks. Considering my injury history, I don’t think a real racing flat is in my future. I’m not fast enough anyway for the few ounces to matter!
Thanks everyone! Great information, as always. Methinks a new pair of shoes is in my future. Keeping in mind that I am loving the Bondi 3, any suggestions other than the Skechers?
Thanks everyone! Great information, as always. Methinks a new pair of shoes is in my future. Keeping in mind that I am loving the Bondi 3, any suggestions other than the Skechers?
The Clifton I think is a very good shoe. Very light and cushy. I don’t see ever wearing anything
other than the Clifton for races of any distance.
