Owning multiple shoes is dumb

As soon as I get back from my run, I know what’s up.

My mom has been vacuuming again.

All my running shoes are thrown out of the house, scattered around the back door.

As soon as I enter the house, my mom yells:

She hates vacuuming and is clearly upset. No point explaining — she wouldn’t listen anyway.

But today, I'll explain the idea behind having multiple shoes, also called a shoe rotation, to you.

There are 3 main goals behind a shoe rotation:

1. Optimize your runs.

2. Cross training for lower leg.

3. Maximize the lifespan of your shoe.

I will explain each one in more detail.

1. Optimize Your Runs

Having the right shoe for each type of run makes a big difference.

You wouldn’t want to do intervals in a max-cushion shoe like the Glycerin Max, and you definitely don’t want to do a recovery run in a snappy shoe like the Endorphin Speed 4.

Matching the shoe to your run helps you hit the right intensity and feel more connected to the effort — the shoe and the run complement each other.

2. Cross-Train Your Lower Legs

Rotating your shoes is like free cross-training for your feet and lower legs.

Each shoe puts slightly different stress on your muscles, tendons, and joints. This variation helps reduce repetitive load and keeps you more resilient as a runner.

In fact, a 2015 study found that runners who rotated multiple pairs of shoes had 39% fewer running-related injuries.

3. Maximize the Lifespan of Your Shoes

Foam needs recovery too!

If you wear the same shoe every day, the cushioning doesn’t have enough time to fully rebound between runs. Rotating gives each pair a break, helping them last longer and feel better over time.

When & How to Start a Shoe Rotation

So, how do you put this into practice?

If you’re running more than 30 km (or 20 miles) per week, it’s time to build a rotation.

That volume means you’ll likely run over 1500 km per year, which already wears out two pairs of shoes. So why not use them side-by-side?

I recommend starting with either a 2-shoe or 3-shoe rotation.

The 2-Shoe Rotation:

• Daily trainer – for easy and long runs

• Speed shoe – for intervals, tempo runs, and races

The 3-Shoe Rotation:

• Daily trainer

• Speed shoe

• Race-day shoe (carbon plated) – for key workouts and races

It’s a simple upgrade: go from 1 shoe → 2 → 3.

My Favorite Shoes Right Now

Daily Trainers:

• New Balance 1080v14

• Asics Novablast 5

• Nike Vomero 18

Speed Workout Shoes:

• Adidas Evo SL

• Nike Zoomfly 6

• Hoka Mach X2

Race-Day Shoes:

• Nike Alphafly 3

• Saucony Endorphin Pro 4

• Adidas Adios Pro 4

I’d love to hear about your own shoe rotation. Feel free to reply to this email if you want my opinion on your current setup!

Thanks for reading,
– Tim 👟

PS. Want to make the most of your shoe rotation? I offer personalized guidance based on your running mechanics and goals. Let’s find the perfect setup for your training.