LOLZLetter 288 | How Many Running Shoes Do You Need to Train for a Marathon?
Welcome,
This weekend was on the low-key side, and boy, did I need it. After traveling to Colorado last week, followed by my swim meet on Wednesday, and just having a generally busy week, I really wanted and needed some downtime.
As summer wraps up, a lot of people are thinking about marathons and marathon training. I’ve been deciding if I want to run a late fall/winter marathon, and honestly, I’m still not too sure. I ran 15 miles yesterday with a 3x2 mile workout that went really well. I’m going to continue doing long runs and see if I enjoy them again and want to put in the work.
Speaking of long runs and recovery, I recently started using the Alleviate compression socks and I really like them. I've had issues in the past with compression socks not being comfortable in either the calf or the foot area (or both) and these have been super comfortable.
Anyway, all of that inspired this newsletter.
A common question I get is: How many running shoes do you need when training for a marathon?
Really, you just need one pair. But having more than one can help you run your best.
Having two pairs of daily trainers can help each pair last longer because they aren’t being used every day. The cushion has time to "bounce back."
You could use two of the exact same shoes or two different models. Two different models can help prevent overuse injuries because different shoes work your feet and body differently. Just make sure both models are good for your foot type.
Why Have a Running Shoe Rotation?
Having more than one pair of shoes can help you run your best. Shoes are a tool, and the right pair of shoes does make a difference. Not everyone is a responder to carbon plates. The key here is finding shoes that feel comfortable to you.
What Can a Running Shoe Rotation Look Like?
Easy Run Shoe: Designed for those daily runs. This is most of your training—the "boring kind." You get your daily training done. Many people have opted for "super trainers" here, but I encourage you to have at least one pair of running shoes without a carbon plate.
Some examples of daily running shoes: Brooks Ghost, Brooks Glycerin, Nike Pegasus, Nike Vomero, Hoka Clifton, New Balance 880, New Balance 1080, Saucony Triumph, Saucony Ride, ASICS Nimbus, ASICS Cumulus, 361 Centauri.
Speedwork/Racing Shoe: This can be the same shoe for both or different shoes for speedwork and racing. I don’t necessarily think you need to do all your speedwork in your racing shoe, but you should do some of it. Plus, you should do some of your faster long runs in your racing shoe. (How else will you know you like it for a marathon or long race?) Some examples of racing shoes are mostly carbon-plated models.
Some examples of using a different speedwork and racing shoe:
Speedwork: Saucony Endorphin Speed 4, Racing: Saucony Endorphin Pro
Speedwork: Brooks Hyperion Max, Racing: Brooks Hyperion Elite
Speedwork: Nike Zoom Fly, Racing: Nike Vaporfly/Alphafly
Speedwork: ASICS Magic Speed, Racing: ASICS Metaspeed Sky/Edge
Honestly, that’s really all you need.
What Else Can You Have in Your Rotation?
Recovery Run Shoe: This is designed for those super easy runs when you barely want to get out the door. They are likely slower than your daily run shoe because they are heavier with more cushion. I like the Hoka Bondi a lot. I’ll sometimes use a super trainer like the ASICS Superblast or Hoka Skyward for this.
Trail Run Shoe: If you run trails, you might need a trail run shoe. I don’t use a ton of trail run shoes on the sandy trails around here. I could, but I’ve been fine in trainers. When trails get super technical or I’m running up a mountain, I’m more inclined to use a trail run shoe.
In summary, building a shoe rotation can help extend the life of your shoes, reduce injury risk, and optimize your training. You can run faster with building the right running shoe rotation. Whether you’re gearing up for a marathon or just trying to stay consistent, having the right shoes matter. You don’t need a huge collection—just a few pairs that work well for different types of runs.
What is Keeping Me Entertained?
Mt Sneffels Half Marathon Recap 1:40.13
World Athletics Council approves AIU Board recommendation for Bahrain Athletics Association roadmap
Episode 547: Sabrina Little – The Examined Runner, Why Good People Make Better Runners: I always enjoy interviews with friend Sabrina Little!
I frequently rotate my shoes and probably use 5-7 different pairs when in marathon training, like now. I currently am having trouble finding one specific shoe I like to use for race day. Not a good position to be in since race day is in less than a month. But, unfortunately, that's where I'm at.
This was great! I wrote a post recently about he importance of rotating running shoes and I was shocked by the number of people who didn't know they were supposed to have more than one pair... My husband and I both use Nike invincible for our long runs and Saucony Endorphin speed for faster work. Then, I race in Hoka Cielo and he races in Asics metaspeed sky.