Running Shoe Rotations | What are they, what are the benefits and why have one? (audio from podcast)

Running shoe rotations are a staple for runners that cover a range of different training sessions and spend time focussing on races. However, if you're new to running, you may be unsure why you might need one and how it might benefit your running.

In this video, Mike, Tom and Nick chat about what a running shoe rotation is, why you might have one and how they go about building their own rotations.

JUMP STRAIGHT IN:
00:00​​​​ - Intro
00:47 - What is a Running Shoe Rotation?
01:57 - What Are the Benefits of a Rotation?
05:29 - Do You Need a Running Shoe Rotation?
09:31 - How Do We Pick Our Rotations?

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[Andrw]

Apart from the actual running, shopping and experiencing new shoes adds an extra dimension of fun to the hobby.

[TheHutchRuns]

I've got a 23 shoe rotation thanks to you guys...🤣

[NicholasHallows]

Another benefit of a rotation is the mindset you put on at the same time as the shoe. Eg when I put on my slow run shoes I put on my slow run mindset which stops me overdoing it. Also when I put on my speed work shoes I start getting into a faster mindset.

[Mikalftii]

Current rotation: Asics Novablast 3, Saucony Speed 2, Saucony Speed 3, Saucony Pro 3, Brooks Hyperion Tempo (for treadmill use only)

[i.p]

Rotation.. Triumph 20, Speed 3, Novablast 3, Speed 2, Superblast 👍🏻, Alphafly V1 and Vaporfly V2. Have many more but I just walk in them.. 1080V12 & Nimbus 24 for when something hurts..

[TheHutchRuns]

Love the introduction Tom 🤣 great video as ever!

[multisportflash]

Appreciate this one guys ... was needed for many people. Could have commented a bit more on the non-carbon reasons, but you nailed it as usual.

[jjeniece]

Current rotation: invincible 2 for daily training, altra via Olympus for when I need more protection, vaporfly for speed work/short races, alphafly 1 for most races.

[PoetWithPace]

When did this phenomenon start? As 7 years ago, as a novice runner in my mid 50's i only had one shoe that i trained and raced in and caused no problems....still qualifying me for GFA for 4 marathon majors....

[sarahprather]

Next video idea! You should all talk about what shoes you actually DO use on a regular basis! Not necessarily your favorites or what’s in your rotation but maybe from all the shoes that you’ve reviewed, what shoes have made it over 50 miles or something like that

[paddywiggle]

I have a 12 shoe rotation! 5 are trail (3 of them are the same shoe), 2 are racing shoes, 3 are workout shoes, and 2 daily trainers :)

[joey.chavez]

1.Asics Gel-Nimbus 24(slow and easy)

2. Asics Gel-Nimbus 24 TR(same on grassy areas)

3. Asics Glideride v3(slow and long)

4. Asics Magicspeed v2(tempo)

[chrisvanbuggenum]

My rotation: Nike Alphafly V1 (for 10km and up), New Balance Rebel V3, New Balance More V3, and Saucony Xodus Ultra. I also have a Nike Vaporfly V2 but i don't like to do over 10km in them (5-10km).

[tomh]

Thanks guys, for me a major draw of a rotation is getting excited about running in the different shoes. I use a 5 shoe rotation which generally works for me!
- Max cushion daily
- Faster daily
- Trail specific
- Road race
I would leave it there, but when running with the dog Canicross she pulls me side to side like an absolute nutter and anything high stack or on the softer side just doesn’t work. So I have an extra:
- lower stack, firmer/ more stable road to trail shoe

[Feanaro]

This is my current rotation and when I bought them. Having a variety of shoes to pick from makes me run more often!

Daily trainers: Saucony Ride 14 (June 2021) and Nike Pegasus 39 (Sep 2022)
Max cushion: Nike ZoomX Invincible (March 2022)
Speed work: Saucony Endorphin Speed (Sep 2021)
Short races: Adidas Takumi Sen 8 (Nov 2022)

[funkyfragrancelover]

If you can’t invest in several pair of shoes you can get the same effect by running on different surfaces like grass, light trail, road. A standard pair of daily trainers are fine for gravel or easy trail

[mattbarrett]

Rotation if it’s three shoes for most of the year - (daily) Reebok floatride energy 3, (speed) puma deviate elite, and (race) Nike alphafly / (trail race) New balance XC sevens

[runfilmsleep]

Thanks for sharing! 
The only problem I can think of now I've bought my third pair of shoes is Sustainability. It is something that Brooks seems to be tackling for example but I haven't seen the topic discussed much. Thoughts?
Thank you!

[gullepomp]

i had trail shoes and road shoes. bought a pair for racing, bought a new daily shoe that happened to have a plate. now I'm increasing the miles I bought an easy shoe (ks light decathlon that felt great trying in the store) doesn't work for longer distances (over 15K) so have a new shoe for longer easy runs. 1. race 2. speed work 3. (2)easy/long distance 4. trail.

[pbnotj]

I rotate 3 different shoes at all times. One daily trainer, one fast racer and one slower trail shoe . When I rotate shoes they last about a year and I run ~30 miles per week. I am well into my 40s and a long time runner I think it really helps prevent injuries as does other exercise of course :-) . As a young guy running higher mileage I just used trail and road shoe 2 shoes worked fine. Tip, Don’t buy the latest shoes just wait 6 months to a year and old colors and last years model are on sale very frequently .