A Question About Shoe Rotation

Is it okay to have two slightly different and one completely different shoe all in your rotation at the same time?

Melissa

-Reply from Coach Angie

The first thing I usually tell people when it comes to changing shoes is don’t fix something that isn’t broken. But I do think it’s absolutely healthy to have multiple pairs of different shoes in your rotation. This is one way to continually challenge your foot and ankle to prevent it from getting “lazy” in just one shoe. With that said, there are always going to be new models of shoes coming out and not every pair works for every runner. Even if your partner or friend is having an amazing experience with them. Another important thing to note is that the same type of shoes often don’t work forever. Things like changes in your mileage, running surface, weight loss or gain, history of injury, and much more can influence the shoes you wear.

Let’s talk a little shoe terminology. There’s something referred to as “drop” and “offset”. These terms refer to the difference between the heel height and the forefoot height and it is expressed in millimeters. This is different from the stack height (the amount of height in the outsole of the shoe). For example, when you look at a pair of HOKAs (considered a maximalist shoe) they have a high stack height but typically have a 4-5mm drop (or offset). Typically 11-15mm is considered a more traditional offset. Offsets (or a drop) of 6mm or less is considered low drop.

When I first started distance running I wore a more traditional 11mm shoe. But after dealing with a few injuries I decided to go minimalist and slowly transitioned into zero drop shoes where the heel and forefoot are level (I was even on the Vibram bandwagon for a while). Then my shoe needs changed and I couldn’t wear zero drops for long runs or I would have plantar fasciitis flare up. Now I keep a few different types of shoes in my running rotation based on the type of runs that I’m doing and how my body is responding.

For example, I have a zero drop pair of Topos (which I use for treadmill running and strength training), a zero drop pair of Altras, and a couple of different models of ONs (including the Cloudswift which is 7mm). If I do long runs in zero drop shoes I unfortunately start dealing with PF so I need a more cushioned higher drop shoe for long runs and marathons. However I love my zero drops for less than 10 miles.

When it comes to changing between shoe drops there’s more danger in dropping swiftly from a higher drop shoe to zero drop because it changes your running form and can cause calf and Achilles issues in some runners. However, if you want to go up in drop it’s still wise to use them for short easy runs first to see how your body responds over a period of time. The key is to be cautious and remember that just because a certain shoe works for another runner doesn’t mean that it will be ideal for you.