Running News Daily

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.