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As a marathon runner, I've always taken a minimalist (read: cheap) approach to my gear. But when it comes to properly investing in—and maybe even splurging on—running gear, nothing is more important than your shoes. According to Jessica Lyons-Quirk, director of footwear merchandising at Road Runner Sports, wearing proper footwear is crucial for staying injury-free: "The biggest thing about injuries and foot health is that you need to be in the right shoe for your foot—every foot is different."
So as you're racking up miles and incorporating different types of runs into your training, is one pair of sneakers really getting the job done? After all, different running activities place unique demands on your feet and body. Long, slow runs stress your feet differently than explosive track workouts or technical trail runs. But do you really need different shoes for different types of runs? From cushioned trainers to minimalist racers, here's how many shoes you actually need.
Different shoes for different runs
Alternating or "rotating" shoes gives each pair time to decompress and dry out between runs. Plus, since different shoes stress your muscles and joints in slightly different ways, it helps reduce repetitive strain. And anecdotally, I appreciate the mental shift that comes with a shoe rotation. Changing shoes gives me a sort of psychological transition between easy runs and hard efforts.
For distance running, I need a shoe that focuses on cushioning and support. Long-run shoes typically feature:
More substantial midsole cushioning to absorb impact over many miles
Higher stack heights (the distance between your foot and the ground)
More durable materials to withstand extended wear
Balanced stability features to maintain proper form as fatigue sets in
These design elements help protect your joints from the repetitive impact of logging serious mileage. Lyons-Quirk's go-to recommendation for max cushion is the the ASICS GEL-Nimbus 27: "The softness of both the upper and midsole make this shoe pure magic to run in." If you're looking for a deal, since that Asics Gel Nimbus 27 was released this year at $165, you can bet that the Asics Gel Nimbus 26 just got way more affordable.
When doing intervals, tempo runs, or racing, different qualities become important:
Lighter weight to reduce energy expenditure
Responsive, often firmer cushioning that returns energy more efficiently
Lower stack heights for better ground feel and stability
Racing-specific features, like carbon plates
These shoes sacrifice some cushioning and durability, but they're lightweight so you can feel like you're flying as fast as you can. Currently, I'm rocking the Brooks Ghost 16—they're the most worn pair you can see in the photo above.
Is a shoe rotation really necessary?
Despite these benefits, not everyone needs multiple specialized pairs. UESCA certified running coach James Rodgers says if you're just getting started, you don't have to invest in multiple pairs. Instead, "having one properly fitted pair to suit you and the majority of your runs would be fine." A proper fitting at a specialty running store is worth the time investment, even if you eventually purchase elsewhere.
Similarly, ultramarathoner Merili Freear says you simply don't need dozens of shoes. Even with her ultra-mileage, she typically rotates just three pairs: One pair of trail shoes and two pairs of road shoes. Like a lot of runners, she saves the newer road pair for races and uses the older ones for daily training. "Ultimately, rotating your shoes isn’t about collecting gear—it’s about function, comfort, and protecting your body from overuse."
However, if you want to get into trail runs and off-road running, a specialized pair could make sense. According to Rodgers, "having slightly different shoes helps because certain shoes for some running gaits may put increased stress on certain muscles, such as your calves and achilles."
Even if you're not rotating shoes simultaneously, remember even the best running shoes have a limited lifespan. Most experts recommend replacing shoes every 300-500 miles; some signs that it's time for new shoes include compressed cushioning, worn outsoles, and new aches and pains.
Finding your perfect shoe balance
For most recreational runners, a two-shoe rotation strikes a good balance:
A well-cushioned, durable daily trainer for most runs.
A lighter, more responsive shoe for workouts and races.
Of course, there are plenty of other factors to consider. Quality running shoes aren't cheap, and if you mostly do similar runs, the benefits diminish. Generally speaking, higher-mileage runners benefit more from rotation. More serious runners might expand to three or more pairs, adding trail shoes or super-cushioned recovery shoes to the mix.
The bottom line
Many runners successfully train in a single pair of well-chosen, all-purpose running shoes. While specialized shoes can enhance specific types of running, rotating shoes isn't necessary for the average runner. Here are some of my money-saving strategies that work across all runner types.
Whatever approach you take, remember that the best shoes are the ones that keep you running comfortably. You're going to constantly be injury-prone if you aren't in the right shoe, and you're never going to hit your training goals if you're constantly resting off an injury. For more, check out my round-up of the best running shoes on the market right now, according to the experts.
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