5 Reasons to Own Multiple Pairs of Running Shoes

You may have heard that some runners have multiple pairs of shoes in their "running shoe rotation" and might find yourself wondering if this is really necessary. In truth, every runner doesn't necessarily need to have more than one pair of running shoes. If you typically run fewer than four times a week at around the same speed every time, one quality pair of everyday running shoes should do the job (check out our article on How to Pick Running Shoes). There are, however, many benefits to owning several pairs of running shoes, five of which we'll outline below.

Most running-related injuries are due to repetitive movement. Running in the same shoes every day means your body is always in the same position. If your muscles and joints are being stressed in the same way with every run, fatigue and injury can occur. Rotating your running shoes can change your body's position and relieve repetitive stress.

Trying shoes with a different heel-to-toe drop is an effective way to get your body working in subtly different ways, which can make you stronger and less prone to injury. Going up or down just 2 mm may not seem like much, but it's enough to create variety in your running position.

Remember: preventing injury doesn't stop with your shoe choice. Warming up properly, working to build core and foot strength, as well as stretching or foam rolling after a run can go a long way in keeping you healthy and injury-free.

As you progress as a runner, you may start to vary the speeds of your different runs. For example, some days you may choose to keep it slow and easy, while others you will opt for a run that includes tempo pace or sprint efforts. Different shoes will perform differently at fast or slow speeds and will provide different running experiences.

For example, a soft and highly cushioned shoe may be best for slow or recovery runs, while a lighter, more responsive shoe will be best for uptempo runs where you want to be quick off the ground. For faster races, extremely lightweight shoes sacrifice impact protection and durability to provide ultimate responsiveness and performance. For more information on how we categorise running shoes, see our article on Shoe Types.

Trail running shoes are designed specifically for use on dirt, rocks, and gravel. They have deeper lugs on the bottom, which provide added traction for grip on loose or slick surfaces. Many trail shoes have added protection and stability features built-in for rough terrain.

If you only run on the dirt occasionally, odds are your everyday road running shoes will perform just fine. If, however, you want to begin running on the trails more often or in more rugged conditions, a trail-specific shoe can make a big difference. Check out our guide on How to Choose a Trail Running Shoe for further guidance.

When you use a running shoe only for its intended purpose, the shoe will last longer. Even standing or walking in your running shoes wears down the cushioning, and using trail running shoes on pavement can deteriorate the softer, stickier tread much more quickly. Having multiple shoes at your disposal allows you to run in a shoe specific to the type of activity you intend to perform.

Another way having multiple shoes extends the life of each shoe is by preserving the midsole foam. Each time you run, you compress the foam under your foot. Between runs, the foam needs time to decompress and come back to its original state. Running too frequently in the same shoes or using your running shoes to walk around between runs means that this foam never has the chance to expand back to its normal shape, so it will lose its bouncy feel more quickly.

Some days, choosing which shoe you will run in has nothing to do with speed or variety. Instead, you'll just listen to your body and choose whichever shoes sound the most fun to run in.

For example, if you're feeling a little tired or worn out, you might choose a softer, more cushioned shoe. If, on the other hand, you're feeling like a superhero, you might opt for a fast, lightweight shoe that's more responsive underfoot.