Running Shoe Wardrobe
How many pair of running shoes does one person really need?
The short answer? 1 pair.
But the running shoe industry goes wide and deep. So many styles, colours and purposes… why stop at 1 pair? Here are a few tips to consider when expanding your shoe wardrobe.
Find Your “Solemate”
Get fitted at a specialty running shop by an expert who can help you find a great everyday running shoe. During the quarantine, running stores like Running Fit are even offering virtual fittings. Jordan Eccleston of Running Fit Northville explains that he can recommend brands and styles based on shape of foot and pronation. When trying new shoes, he notes that it’s important to “make sure there is proper room in the toe box and no heel slippage, although it’s better to have more room than have the shoe fit too tight.”
Consider purchasing 2 pair (in different colours) when you find your perfect fit. Alternating between 2 pairs will extend the life of your shoes because it allows more time for the foam to decompress between each run before being pounded on again.
Workout & Race Specific
For races and workouts like short tempo runs and interval workouts, a light-weight pair of shoes is a great choice.
These shoes are typically called a “racing flat” or simply “flats.” They are less substantial in support and cushioning than everyday training shoes and usually have a smaller heel-to-toe offset (also known as “stack height”). For comparison, everyday training shoes generally have 8-12mm difference in height from heel-to-toe, flats usually have 0-4mm offset.
Because these models are less substantial, they will wear out more quickly than heavier more cushioned shoes. However, they are worn much less frequently than the everyday shoes (flats are generally work 1-2 times per week, for workouts). One pair of flats can be used for many workouts and races before accumulating a significant number of miles worth of wear.
Are you wondering about the vaporflys for racing? Read all about them here: fast shoes.
When to Retire a Pair
The lifetime of a shoe is individual and should be based on how much they’re worn rather how long we’ve owned them.
The shoe’s main purpose is to offer support and cushioning. Over hundreds of miles or km’s the foam material in our shoes becomes quite compressed and starts to break down. Shoes that offer more cushioning and/or are stiffer and more supportive will generally last longer.
But the person wearing the shoe also makes a difference. For example, my husband and I both wear the Saucony Triumph ISO. My husband weighs about 40 pounds more than I do. He’s going to pound that foam cushioning down in fewer miles than I will. Our feet are also shaped differently and we land differently which will play into how our shoes wear out. As a general rule, we can expect to retire running shoes between 300-500 miles of use.
A Fresh Pair
Try to anticipate the end of one pair of shoes instead of waiting until they’re totally shot before moving to a new pair. Prepare to transition into a new pair by wearing them around the house and out for a walk before wearing them to run.
If your “solemate” model has been discontinued or updated in some way, take extra time (several days or more) walking around in the new pair before running in them for the first time. Pay attention especially to changes in offset or stack height when moving to a new pair, as a lower offset can quickly lead to calf or achilles problems if the transition is too abrupt.
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.