Runners! How important is having multiple pairs of shoes?
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As a life-long runner I would say you can't have too many pairs of running shoes. Wear different shoes often. It is good for your feet and your shoes will last longer.0
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Wow, I had no idea this was such a controversial issue! XD
Great discussion! Thanks for posting this one OP!!0 -
There's a study that says runners who rotate shoes have a 39% less risk of injury
http://www.runnersworld.com/injury-prevention-recovery/study-backs-rotating-shoes-to-lower-injury-riskYou've probably been told that running in two or more pairs of shoes throughout the week can lower your risk of injury. According to a first-of-its-kind study, you've probably been told correctly, as runners who rotated among multiple models during the 22-week study had a 39% lower risk of running injury than those who almost always ran in the same shoes.
Researchers in Luxembourg gathered information on training volume, injury rate, cross-training, shoe usage and other variables from 264 adult recreational runners. During the 22-week study, 87 of the 264 runners suffered at least one running-related injury, which the researchers defined as "a physical pain or complaint located at the lower limbs or lower back region, sustained during or as a result of running practice and impeding planned running activity for at least one day."
Of the 264 runners, 116 were classified as single-shoe wearers; runners in this group did 91% of their mileage in the same shoe, and ran in an average of 1.3 pairs of shoes during the study. The other 148 were classified as multiple-shoe wearers; runners in this group tended to have a main shoe, which they wore for an average of 58% of their mileage, but they rotated among an average of 3.6 pairs of shoes for their training during the study.
Once they crunched the numbers, the researchers found that the multiple-shoe wearers had a 39% lower risk of injury during the study period than the single-shoe wearers.
The researchers wrote that this could well be because different shoes distribute the impact forces of running differently, thereby lessening the strain on any given tissue. Previous research has shown, and runners have long intuitively felt, that factors such as midsole height and midsole firmness create differences in gait components such as stride length and ground reaction time.
As the researchers put it, "the concomitant use of different pairs of running shoes will provide alternation in the running pattern and vary external and active forces on the lower legs during running activity. Whether the reduced [injury] risk can be ascribed to alternation of different shoe characteristics, such as midsole densities, structures or geometries cannot be determined from these results and warrants future research."
Supporting this idea of reducing injury risk by varying tissue loads, the researchers also found that runners who reported more cross-training had a lower incidence of injury.
"Multiple shoe use and participation in other sporting activities are strategies leading to a variation of external and internal loads applied to the musculoskeletal system that could have a beneficial effect on [running injuries]. Although speculative, it could be that any training paradigm that limits excess repetitions will decrease the risk of [running injuries], especially overuse injuries," the researchers wrote.
The research was published in the Scandinavian Journal of Medicine & Science in Sports.
Interesting!!0 -
love to see carson weight in on this one......
I know most people have a road pair and an offroad pair if they go offroading, I also know alot of serious racers will have a lighter pair to wear race day so they can go faster. Not sure if there is a benefit to having differet shoes on when you do different types of runs?
That is true. You will feel every rock, root, and bump in a pair of road trainers. Even the lightest pair of trail shoes will protect your feet better and be more resilient to wear and tear.
As for racing (and different pacework) lighter shoes make all the difference.
My shoes go like this:
Daily trainers - 9.2oz, 14.1mm drop (Wave Rider)
10K-HM, speedwork - 8.1oz, 8.7mm drop (Wave Sayonara)
<10K, speedwork - 5.1oz, 6.5mm drop (Wave Ekiden)
To me, drop matters because the faster I go, the less drop I need because my heels never touch the ground. You also get more responsiveness, which in turn helps launch you forward and go faster with less effort than if you were wearing a cushioned trainer.0 -
I have three pairs that I rotate and I keep track of the amount of mileage on each pair and replace when they have completed 500 miles.
I also have a separate pair for racing (racing flats), they are lighter than my training shoes.
I originally bought more than one pair so that if one pair got wet (training in the rain), I could use the other pair if they weren't dried out in time.0 -
I wear two pairs, an adidas supernova glide 4 and asg5. I rotate every day. If i had to pick, I like the 5s better but the 4 is good too. If i didn't have two pairs at 200 miles a month, I'd be at the running store every 2 months. This way i can go every 4 months. But my shoes are off cycle so it doesn't work like that. One pair has 100 miles the other has 300.0
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I, too, try to space out my purchases so I have a newer pair for long runs, etc. and an older pair for shorter distances. I also like to have a couple different styles to mix things up (right now, a pair with little cushioning for shorter, easier runs and a more structured pair for longer runs). I feel like it's easier on my feet to not be in the same type of shoe all the time.0
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I find having multiple pairs of shoes truly important when you also weight lift. You don't want something with a thick sole for that--completely flat/almost completely flat is best for there. Other than that, I've never had multiple pairs of running shoes. Just keep track of how many miles you're logging. After a certain period of time, you will need to replace them due to them 'breaking down' somewhat, which is obviously detrimental to the body.0
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It is very important. it takes a shoe over 24 hours to "bounce back" from a run. Plus, wearing a different shoe makes your foot work differently and that can help prevent injury. I keep 3 in rotation: Brooks Glycerin, Brooks ghost, and Asics Gel Cumulus0
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From those that run in minimal For road? I believe Not important at all. In fact, it's often a recipe for I N J U R Y (contrary to other opinions)
Furthermore, EVA- the material that provides the "cushion" in most shoes-- breaks down over time whether you use it or not. So if you're not actively using a shoe, it's basically a waste.
At most you could have three pairs: everyday training shoes, race day shoes (but really, only the truly elite enough to need a separate race day shoe?), and possibly trail shoes (for off road).
Tip:To dry your shoes out quickly after a jaunt through the rain, remove insoles and stuff with newspaper / newsprint. Most minimal shoes (e.g. Nike Free) remove the insoles and toss in the washer-- on cold wash, of course. I hand wash my Vibrams.0 -
Now that my running has gotten quite serious, I'm trying to make sure I cover all my bases. All 3 stores I've talked to told me I should buy two pairs of sneakers and switch out. Their logic sounds solid but at the same time, two $100+ pairs of shoes is a little daunting (even though technically I'd only need to buy one more pair) and coming from a shop, I can't help but feel like maybe they are just looking to get the most bang for my buck.
Do you have two (or more) pairs of sneakers? Do you rotate them out every time you run? If you do have more than one pair, do you have several of the same or some different ones?
Let's just say that if I didn't have a few pairs of shoes to rotate through (allowing the most recently used to fully air out and dry between my runs) that my wife would kick me and my shoes out of the house.
I usually buy one pair every 3 months, that way you are breaking in a new pair and have one that is already 3 months in. Depends on mileage though. I don't run as much as I used to so I could get away with more.0 -
This has been a great discussion! Thank you all for your input. Right now I have a pair of NB 940 that are nearly a year old but have only recently started getting heavy use, and a brand new pair of Asics Gel Kayano 20. I will switch out with these two for awhile and then probably replace the NB because I know they're getting down there in wear.
Thank you all again!0 -
I have two pairs of the same shoe - got fit for them at a shop.
I
my Saucony Guide 7s. (Really never thought I'd say that - before my last fit, I had no luck with Sauconys).
I have learned today that having Doug (SonicDeathMonkey) is expensive.
I've got two more pairs of my shoes sitting in my cart on Amazon now lol0 -
From those that run in minimal For road? I believe Not important at all. In fact, it's often a recipe for I N J U R Y (contrary to other opinions)
Why is it a recipe for injury?0 -
I have two pairs of the same shoe - got fit for them at a shop.
I my Saucony Guide 7s. (Really never thought I'd say that - before my last fit, I had no luck with Sauconys).
I have learned today that having Doug (SonicDeathMonkey) is expensive.
I've got two more pairs of my shoes sitting in my cart on Amazon now lol
I don't have a finance department
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I've only ever had one pair at a time. That said, I live in a place where it's very dry most of the year (humidity under 20% and often in single digits) and I usually only run every other day. If it were an issue of my shoes needing to dry between runs I'd probably own two pairs. I buy a new pair every year or so and then use the old ones as gym shoes or to wear around the house.0
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I've noticed I get 250 miles out of my shoes whether I rotate or not. After 250 miles any mild discomfort or soreness (rarely) gives way to subtle prickly pins and needles pains in my legs.
It may be beneficial to rotate shoes if athletes foot becomes an issue or if your shoes often get wet. I've had to do that. One pair goes into isolation with foot spray and dry air while the other gets fungal while I run.
I'm not sure I believe the notion that running shoes soles need much time to recover. Sounds like marketspeak. It'd be cool to see a study, though.0 -
I would buy just one pair that the store recommend -- I presume after a gait analysis and see how you get on with them. THEN keep an eye out on online sales etc to pick up another pair. I live in a very wet part of the country and run 5 out of 7 days so they can get a bit wet and stinky.
^^^^^ This.Because if you buy another pair the same you can start breaking them in before your current pair wears out. Then you won't go straight from trashed old shoes to stiff new ones.
^^^^ and this.
Also, keep track of your mileage per shoe. runningahead.com allows you to upload your runs from other loggers and also has a field to keep track of what shoe you wore for that run.0 -
Because if you buy another pair the same you can start breaking them in before your current pair wears out. Then you won't go straight from trashed old shoes to stiff new ones.
^^^^ and this.
Also, keep track of your mileage per shoe. runningahead.com allows you to upload your runs from other loggers and also has a field to keep track of what shoe you wore for that run.
You should never never never never never never ever need to "break-in" running shoes. Just sayin...0 -
I don't see it as "breaking in" per se, merely aging them so that the transition from old to new isn't as harsh.
I have a pair that have done about 400 miles that are noticeably more battered than the pair that have done 200, the structure is different and the wear pattern on the sole is very different.
That said I'm a significant overpronator, and that shows up on the shoe.0 -
I have at least 10 pair, from very cushioned (altra torin, which I actually hate, but run in from time to time) to very minimalist (merrell vapor). I like to mix up the stress on my legs. My main shoe is the Saucony Virrata (zero drop, cushioned) which I use across all distances. I have 4 pair of those, with various amounts of miles on them. I still use the first pair I bought a couple years ago. The cushion is about gone in them, but they are still comfortable and have a more minimal feel to them. I also have a pair of trail shoes, but they don't get much use, as I am not much of trail runner. I also own a couple pair of Mizuno's (Levitas and Cursoris)
My personal opinion is to use the flattest, least cushioned shoe that is comfortable, and focus on strengthening the legs, instead of depending on the shoe store to fit you properly. A little experimentation will go a long way. This is a long, but worthwhile, read: http://strengthrunning.com/2010/09/minimalist-running-shoes-injuries-and-qualifying-for-boston-an-interview-with-runblogger’s-pete-larson/0 -
Because if you buy another pair the same you can start breaking them in before your current pair wears out. Then you won't go straight from trashed old shoes to stiff new ones.
^^^^ and this.
Also, keep track of your mileage per shoe. runningahead.com allows you to upload your runs from other loggers and also has a field to keep track of what shoe you wore for that run.
You should never never never never never never ever need to "break-in" running shoes. Just sayin...
I don't need to break mine in! I was just responding to the poster who said his current shoes were broken in and comfy. Though I'd want to have worn a pair at least a couple of times before running a marathon in them.0 -
On trails I need a harder sole shoe so I don't feel every sharp edge. On roads I need more cushion. I truly believe a built up heel is bad for you. Overly structured shoes that address gait (pronation, supination or whatever) don't work for me. A shoes that feels low to the ground is preferable to me since I feel like I am more likely to roll an ankle on a built up shoe.
I wear more minimal zero drop shoes on shorter days. I wear more cushioned shoes on longer runs. Injuries are more likely from repetitive overuse, lack of cross training, lack of stretching/yoga, lack of weight training, inadequate sleep or diet and just general stress. Barefoot running (type shoes) are minimal and foster a better gait. Cushion masks the impact and runners strike the ground with more force.
Shoes are not the single issue regarding any of this but wearing just one pair of running shoes is not ideal.0 -
you don't have to buy them at the same time. you can buy one pair now, and one pair later. i think the whole multiple pair of sneakers is just so that you give them a chance to breathe. running shoes can get funky!! at the moment i have about 4 pairs of running sneakers.
^This. Only I have 5 pairs ~ am into odd numbers.
** For me, I like to clean them between each use and sun them. Old island habit. lol0 -
In to follow.
I have a cushy pair for hard surfaces and a minimalist pair for softer surfaces. Plus old pairs I use for mud runs.0 -
I have 11 pairs.... 8 for the roads, 3 for the trails.... I constantly rotate them..never wear the same shoe twice in a row.... they are all minimalist and all but one pair are zero drop... I am convinced the constant change is good for my feet, ankles, knees, etc because they are never getting repetitively beat on the same way day after day....
Plus I'm a shoe diva and can't stop buying them...0 -
I used to rotate among a few different models of shoe. I probably would still do so if I weren't marathon training. Once I started getting into higher distances, only one shoe that I've tried so far worked for me. Every other shoe had some sort of issue that became apparent only on runs > 10 miles. Some caused IT Band pain, some caused ankle pain, some rubbed my foot wrong, some caused plantar fasciitis. Kind of annoying, really. It's like my body is more finicky than I could have imagined.
I now own two pair of my shoe of choice (Kinvara) and rotate them since they are pretty foamy shoes that need time to reset.
That said, I still believe in the biomechanics are different in an advantageous way argument and am still on the hunt for at least one more model. I have my eye on Altras but I don't think I will bother on this cycle of training since I'm just two weeks from the taper.0 -
Good point. I know I never have.Because if you buy another pair the same you can start breaking them in before your current pair wears out. Then you won't go straight from trashed old shoes to stiff new ones.
^^^^ and this.
Also, keep track of your mileage per shoe. runningahead.com allows you to upload your runs from other loggers and also has a field to keep track of what shoe you wore for that run.
You should never never never never never never ever need to "break-in" running shoes. Just sayin...0 -
I have two faithful pairs that I switch out same brand and model just different colors. Off days/hours are on bare feet or flip flops.0
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I've keep 3 pairs in rotation.
1st is my racing flats, min support and extremely light weight (around 8 oz) These are my actual racing shoes. I do two runs a week in these, my weekend long run and my speed work week day run.
2nd is my stability/more cushioned pair. Same brand/manufacuter as my racing flats so the feeling is the same but its a bit heavier shoe with more cushion and stability (around 10 oz). I use these on all other days as it helps recovery from the racing flats and keeps my form better on my tired feet. It's amazing how you can feel the difference of just two ounces on your feet btw.
3rd is my trail shoes bc, well, trails are fun as hell but if you go into a really fun trail in dedicated road shoes then you are gonna have a bad time kissing the dirt and screwing up your shoes.0
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