Should You Rotate Your Running Shoes?

Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
Mar 25
3 min read

Want to know a simple yet effective way to reduce injury risk??

Rotate your running shoes!

In fact, research indicates that runners who rotate between multiple pairs of running shoes have actually demonstrated a decrease in injury risk by almost 40%!

Let’s dive into the science behind this and how you should approach a running shoe rotation…

WHY ROTATION IS IMPORTANT:

Variety matters!

Many running injuries occur as a result of overuse due to the repetitive nature of running (for more on this, read our blog, ‘What Causes Most Running Injuries?’).

So it only makes sense that always running in the same pair of shoes exposes your body to a repetitive stress pattern, similar to the way overuse injuries can occur from the repetitive stress of running in one direction all the time.

Each model of running shoes allows for a unique combination of ground contact forces, cushioning, stability, and sensory feedback.

Different running shoes all have various cushion levels, types of foam used for the midsole, heel-to-toe-drops, and outsole designs that all contribute to slight alterations in your running biomechanics.

Therefore, different models of shoes may slightly change the way your muscles are engaged, how your foot strikes the ground, and how forces are distributed throughout the body.

So alternating between different running shoe models will subtly shift the repetitive forces caused by running in the same pair just enough to distribute the stress more evenly!

Small variations from different shoe models will ultimately lead to less cumulative strain on the body.

Bonus: Rotating running shoes also makes them last longer because alternating allows the cushion to reset– The foam in running shoes acts like a sponge and requires about 24-48 hours to fully rebound after use.

Basically, your running shoes prefer having a day or two to reset between runs just like you need a day or two to recover between hard workout sessions!

WHAT THE RESEARCH SHOWS:

One particular study from The Scandinavian Journal of Medicine and Science in Sports demonstrated a 39% reduction in injury risk in recreational runners who alternated between various shoe models versus runners who trained in a single pair of running shoes.

So what causes this reduction in injury risk?

Since the body adapts to the stress patterns we place on it, even slightly changing these stress patterns by alternating shoes prevents certain muscles/joints/tendons taking the brunt of the load every run.

HOW TO ROTATE SHOES:

First, in order to rotate running shoes properly, it’s important to have at least a couple different models of shoes– otherwise you’re missing the whole “variation” point.

Research indicates that the most beneficial way to reduce injury risk is by rotating between 3-4 different models, which allows the perfect amount of variation without overwhelming the body’s adaptability.

…but, we know running shoes aren’t cheap, so the next best thing is having a simple rotation with 2 different models!

We recommend running in your standard cushioned daily trainers, plus have a separate firmer and potentially lighter-weight pair of shoes for workouts.

Or, you can even add on a super cushioned shoe for long runs– it all depends on your personal preferences and needs.

Reference our blog on “How to Pick the Best Running Shoes” for more ideas, and check out your local running store (we have two awesome businesses in Buffalo– Fleet Feet and Runner’s Roost!) for individualized help with determining the best fits and models for you!

And if you're looking for other ways to reduce injury risk, improve performance, or if you have a nagging pain or injury getting in the way of it, WE CAN HELP!

It's our mission at AWAKEN to provide the highest level of care through our process of determining the ROOT CAUSE of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!