Running Shoe Rotations Explained

Goodmorning my friend and welcome to The Running Week! ☕️

In today’s edition:

1. Running Shoe Rotations Explained

2. Sub 1.17h challenge update

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Running Shoe Rotations Explained

If you've spent any time online looking at running shoes, you've probably come across numerous articles and videos emphasizing the importance of a running shoe rotation.

Many sources make it seem like building a shoe rotation is complicated and expensive, requiring numerous shoes that you might not currently have.

But fear not! In this issue, I’ll simplify the process, guiding you from being a new runner to an advanced athlete, explaining what you need at each stage of your running journey.

Why Rotate Running Shoes?

A running shoe rotation offers several key benefits:

• Foot Health: Using the same shoes repeatedly can lead to repetitive stress injuries due to consistent, identical stimuli. Alternating shoes provides different stimuli, reducing injury risk and promoting muscular development.

• Durability: Rotating shoes allows the midsole foam to decompress fully, extending the lifespan of each pair. It also gives your shoes time to dry out, preventing moisture-related damage.

• Specialization: Different shoes for different runs enhance your performance as you progress. Starting simple is fine, but as you become more advanced, having specialized shoes can make a big difference.

• Finding Preferences: Experimenting with different brands and styles helps you discover what works best for you, enhancing your overall running experience.

Starting Out

If you’re new to running, don’t worry about a shoe rotation just yet.

Start with any comfortable athletic shoes you have — The goal is to see if you enjoy running without investing in specialized gear.

If you find yourself enjoying it and running consistently for a couple of weeks, it’s time to consider buying your first pair of dedicated running shoes.

First Running Shoes: Daily Trainers

Your first pair should be a versatile daily trainer, suitable for any type of run. These shoes provide the foundation for your running journey.

Excellent options include:

• Nike Pegasus;

• Nike Invincible Run 3;

• Adidas Supernova;

• Puma Velocity Nitro.

These models are reliable, and you can often find previous generations on sale. Ensure you buy actual running shoes, not just general athletic or cross-training shoes.

Building Your Rotation

Once you’re running about ~20 miles (32 km) per week, it’s time to expand your shoe collection:

1. Second Pair: If you love your daily trainers, buy another pair of the same model. Alternating between a new and broken-in pair offers a good mix of freshness and comfort.

2. Cushion Trainers: Add a shoe with extra cushioning for more comfort on your runs. Consider models like the Nike Invincible, Hoka Clifton, or Asics Novablast.

Getting Serious: Fast Shoes

As you advance, incorporating faster shoes into your rotation becomes beneficial. These shoes are optimized for speed and will help you with tempo runs and races.

Recommended models include:

• Puma Deviate Nitro;

• Asics MagicSpeed 3;

• Saucony Endorphin Speed 4;

• Adidas Boston 12.

Reaching Peak Performance: Race Shoes

When you're ready to race seriously and set personal records, investing in a race shoe or super shoe can maximize your performance. Ideal first super shoes are:

• Hoka Carbon X;

• Asics MetaSpeed;

• Adidas Adios Pro 3;

• Nike Vaporfly 3.

These shoes are designed for speed and efficiency, perfect for structured training and races.

Advanced Rotations: Min-Maxing

For the truly dedicated, further specialization can enhance your training:

1. Interval Shoes: Designed for speed-work, these are low to the ground and ideal for track or road intervals.

2. Long Run Shoes: Either older super shoes or models designed for endurance, such as the Adidas Prime X or Asics Superblast.

With these six shoe categories, you'll be equipped for any road running scenario from 5Ks to marathons.

While additional shoes like track spikes or trail shoes can be beneficial, they aren’t necessary unless your running takes you into those specific areas.

Your Perfect Rotation

Remember, the specific models are just suggestions.

The key is to find what works best for you and to enjoy the process of discovering your perfect running setup.

If you have any questions or need specific recommendations, feel free to reach out in the comments below.

Thank you for reading this issue of TheRunningWeek – I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

Matteo

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Trivia Question: What is the distance of a half-marathon in km?

Find the answer at the end of this email.

Sub 1.17h challenge update

• Monday: Gym + Bike

• Tuesday: Bike

• Wednesday: Gym

• Thursday: sick, fever

• Friday: sick, fever

• Saturday: Gym

• Sunday: Bike

• Total training time: 05:54:15

Unfortunately, I've been sidelined with my injury for the past 3 weeks, which has seriously impacted my training. I’ve been seeing a physio and undergoing Tecar and shockwave therapy to speed up the recovery process.

Furthermore, as if that wasn't enough, last week Thursday and Friday I also got sick and had a fever.

It’s really a though period for me.

Despite these efforts, as you can see on my Strava, I'm still unable to run.

In the meantime, I’ve been focusing on gym workouts to strengthen my muscles and using the exercise bike to try to maintain my aerobic fitness.

It's been tough not being able to hit the pavement, but I'm determined to come back stronger.

I'll keep you posted on my progress and any new developments in my recovery.

Stay strong and keep running!

Matteo

Just for Laughs 😂

Trivia Answer: 21.0975km

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And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.