Running Shoes: Is two pairs better than one?

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One of the biggest questions we get is on running shoes. We have covered the basics of what to look for in a running shoe here, but today we want to touch on a different aspect of shoes...is two pairs better than one. Any girl would say YES!! It is shoes for crying out loud and we love them! We have our favorites but whatever brand you may like, here is a tip that you will want to make sure to take note of!

While most runners are willing to make an initial investment in ONE pair of running shoes that they have been fit for, will help them hopefully train harder and get faster and avoid injury, one may not be enough. We have found it so helpful to have 2-3 pairs of shoes to use and rotate through. Is this for you? If you are running over 25 miles or more than 3 days per week, this practice of rotating shoes will actually prevent more injuries and save expenses in the long run. However, still the up-front cost of buying several shoes at once may be a bit much...that is a few hundred dollars! Yikes!! However, let's talk about why this will help prevent problems and help you in your training pursuits.

Why Should You Rotate Shoes?

A shoes midsole varies in density and needs anywhere from 24-48 hours for the cushioning to completely rejuvenate back to its original form. The shoe also needs the chance to completely dry out from perspiration or elements so bacteria doesn't present itself. Shoes will also last longer if put in a rotation. Bob Glover mentioned in his book, The Competitive Runner's Handbook, "Rotated shoes retain 80% of their cushioning after sixty runs of an average of 5 miles (300 total miles), compared to only 60% for shoes that are not rotated." This being the case, your shoe cost per mile decreases!!

Should You Rotate with The Same Brand, Model or Type?

We all have our favorite shoes! And we may insist that type of shoe is the ONLY one for us. I know I did this. It took me a lot of convincing to try another shoe...same brand...just another type of Saucony. I really didn't love it at first but I gave it time and now have several I rotate through. However, if you insist, running in two pairs of the same shoe is fine. It is better than not rotating at all but you may run into some issues down the road. If you want the best benefit though find a few different types of shoes to rotate through. By switching the types of shoe, the foot experiences a slightly different level of support and cushioning, and allows for easier transition to other shoes and models down the road. It has been thought that shoe rotation may also help reduce the risk of overuse injuries as different stresses placed on the foot is spread to different parts of the foot depending on the shoe chosen. I personally love to switch it up and wear a more supportive shoe on longer runs and a lighter shoe for speed work. One last thing, if you adapt to different models and types of shoes, you will be less disappointed when the shoe company you love changes your favorite shoe...isn't this the worst! However, we know it happens so this helps us be prepared!

When Should You Retire Your Running Shoes?

As a general rule, running shoes can last between 350-500 miles, depending on the shoe type, the runner's gait, weight, and stride. For example, a heavier, flat footed heel striker will wear through shoes much quicker than a lighter, forefoot-striker.  When it is time to retire shoes your body will send "signals" that your shoes are wearing thin. This could be pain in the knees, hips or foot arch to name a few. You may start to experience "hot spots" on the bottom of your feet or just a new discomfort. These are good warning signs. The best possible way though is to keep track of your shoe mileage by creating and keeping a training log. We use Training Peaks for logging our workouts and for those that we coach. It is a great source to keep track of your weekly mileage, etc..

So how do you get the most life out of your shoes? Here are 5 quick re-cap tips!!

1. Never use your running shoes for anything but running. We save shoes that are almost retired for things like lifting, etc.
2. We have heard this since we were little...STOP dragging your feet. Pick them up and don't scuff along!
3. Keep your shoes clean and looking new by giving them some love from time to time. Put them in a place after your run where they can breathe and air out...just like YOU need to do too!
4. Untie your shoe laces when taking off your shoes. They also say this can help prevent ankle injuries because when you try and wiggle your foot out of a tied shoe, you are "loosening" that ankle joint.
5. Purchase the correct shoe for your foot. Especially make sure the width of shoe fits properly to ensure you don't wear out the sidewall of the shoe too quickly!

Where do you buy your shoes?

The best place honestly isn't online for the best deal you can find. Visit your local running specialty store for a correct fit. They have specialists who will have you run and analyze your gait, stride, etc and give you recommendations that will suit your needs best! We love Utah Run down in American Fork. We have found that staff so knowledgeable. They also have the best variety of brands, types, etc. to choose from!

And as always, if you have specific questions or training needs, drop us an email...4corefit@gmail.com. We are here to help!! Happy Training!