We all know that good running shoes are essential, and you should not use one pair year after year. But why have several different shoes, when you have found a good pair and want to use them? The shoes can affect the running speed, biomechanics and economy, and also injuries.

How many pair you should use?

Some people have tons of shoes, and they bought several pairs every other month. This is not necessarily. As you don’t have probably even time to use all of the shoes or get used to them. At least a couple of different pairs are enough.

When you have at least a couple pairs, your legs get variety and shoes last longer. Also, the shoes’ foam has time to recover to its original state. The foam recovery takes around 24-48, which of course decrease the more you use them.

Also, speed, terrain and distance affect the shoe type.

Top up your shoe game

If you want to top up your shoe game and get the most out of your training. More than two pairs are needed.

TRAINING SHOES – these are your normal running shoes, they have more cushioning and used most of the time. You can use these in the race too, especially if you are slower and/or heavier runner. Many runners own two basic training shoes and not another type of shoes.

SPEED/RACE SHOES – these are lightweight trainer, with less cushioning. Use these during the speed exercise and the race.

TRAIL SHOES – if you are trail runner, or aiming to trail races, these help a lot. The bottom of the shoes has lugs, which give grip.

INDOOR SHOES – if you are running a lot treadmill, you might want to own pair for that, so you don’t need to wash the bottom of your shoes before every time.

WINTER SHOES – if you are living somewhere where the winter is slippery and icy, these help you a lot. They have “spikes” the bottom of the shoes, to help avoid slipping. There is a huge variance between the winter shoes, speak with others who run with a similar condition that you.

TRACK SPIKES – if you are aiming for fast times or track events. Not necessarily for distance runners.