Running and training are activities that demand a lot from our bodies, especially our feet. I know a lot of people who tend to wear the same “sneakers” or running shoes for just about everything including runs, lifting weights, and with everyday outfits. It’s easy to get attached to a single pair of comfortable, well-worn shoes, but there’s a compelling case to be made for rotating different types of shoes. Here are 7 reasons why you should rotate running shoes. This practice can be a game-changer for your running, training, and all around injury prevention.
1. Rotate Shoes to Reduce Injury Risk
One of the most significant benefits of rotating shoes is the potential reduction in the risk of injuries. Different shoes distribute the impact forces of running and walking differently. The reasons vary, but different shoes often have different heel-to-toe drops, cushion levels, or materials used for the inside or outside of the shoe. This all contributes to making the shoe move your foot and ankle at different angles.
By changing shoes, thus exposing your ankle and foot to biomechanical variety, you’re varying the stress and strain on your muscles, connective tissues, and joints. This variety shifts up which muscles are used at different angles and lengths, which can help prevent overuse injuries. An overuse injury often occurs due to repetitive stress on the same areas.
2. Improved Muscle Activation
Each pair of shoes has a unique design and structure, which can alter your running gait and the way your foot strikes the ground. By switching between different types of shoes, you’re challenging and activating different muscles and muscle pairs. This can lead to more joint stability as well as more balanced muscle development and improved running efficiency. Here are the 8 different shoes I am currently rotating for different things! Here’s a separate article reviewing my shoe choices and why!
3. Wear Harder, Flatter Shoes to Lift
Today’s running shoe trends are moving towards softer shoes with a thick cushion. See HOKA. These shoes may feel good on a long run, but you should save them for the streets and keep them out of the gym. Here’s why. When lifting weights, stability is key and it starts with the foot. A firmer, thinner, flatter, or some combo thereof shoe will allow the foot to have better contact with the ground.
This activates the muscles surrounding the foot and ankle, creating better stability, and allowing for better form at the joints above – the knee, hip, and spine. To have good form on lifts like squats, deadlifts, hip thrusts, etc., we need to be able to push into the ground and have both stability and mobility in the ankle, knee, and hip. Harder, flatter shoes definitely encourage that more so than squishy cushioned runners. My favorite shoe for leg day is the No Bull Trainer.
4. Rotate Running Shoes to Enhance Shoe Longevity
Shoes need time to “bounce back” after a run. Rotating between different pairs allows each set of shoes to decompress and return to their original form before being used again. This not only extends the life of your shoes but also ensures that you’re always running in shoes that provide optimal support and cushioning. Pro tip – if you find a pair you love, buy a couple of them! Manufacturers often discontinue colors, styles, or models so grab an extra pair or two of your favorite and rotate them!
5. Adaptation to Different Surfaces
Different shoes are designed for different types of terrain. By rotating shoes, you can match your footwear to your training environment – be it road, trail, treadmill, or track. This not only improves performance but also reduces the risk of injuries that can come from wearing inappropriate shoes for certain terrains. Trail shoes are meant for trails and street shoes are meant for streets. I know that sounds obvious but that can be an underappreciated fact when picking footwear!
6. Mindset Boost
There’s a psychological aspect to consider as well. Wearing different shoes can add a fresh element to your routine. Wearing the right shoes for the task at hand feels good and can help you feel more confident. When I have my trail shoes on and I’m running a rugged trail in central Texas, I can look at a rocky outcropping in my upcoming path and know the shoes I have on can handle it. I know their lugs and sturdy bottom will grab the rocks and allow me to grip and not slip! I wouldn’t feel that way in my street running shoes, lifting shoes, or everyday shoes!
7. Preparation for Race Day
If you’re training for a race, it’s beneficial to rotate in the shoe you plan to race in with your other training shoes. This practice gets your feet accustomed to the race-day shoes while still allowing the benefits of variety in your training.
Conclusion
In summary, rotating between different types of shoes can greatly benefit your running and training. It can reduce the risk of injury, improve muscle activation, extend the life of your shoes, help you adapt to different surfaces, provide a mindset boost, and prepare you better for race day. So, next time you lace up, consider which pair of shoes will best support your training goals for the day. Happy running! 🏃♀️🏃♂️✨
Recommended Reading
Why is Foam Rolling a Runner’s Best Friend?
My Favorite Running and Training Shoes
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This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
