How does shoes rotation make an effective change for your feet and your performance as a runner?

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running has become increasingly popular, and it's no wonder that the goal number one for runners is to improve their performance while keeping dreaded injuries at bay. That's why a key component is running shoes. Popular belief often states that a good pair of running shoes is more than enough, but did you know the concept of shoes rotation? Did you know that rotating between various models can provide significant benefits?

In this new RUNNEA Magazine post we try to shed light on this concept of running shoes rotation, and give you all the details to keep it in mind. As long as you can afford it, we assure you that it will be an effective change to improve your performance as a runner, and increase your performance.

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The science behind shoes rotation

To put your mind at ease. This running shoes's rotation thing isn't just us saying it. Nor is there a commercial purpose behind it to try to sell more. Science has a lot to say about it, and here are some examples that prove its benefits.

A study conducted by the University of Luxembourg in 2015 found that runners who rotated between more than one pair of shoes reduced their risk of injury by 39%.

Along the same lines, the study "Influence of the Heel-to-Toe Drop of Standard Cushioned Running Shoes on Injury Risk in Leisure-Time Runners: A Randomized Controlled Trial With 6-Month Follow-up" published in The American Journal of Sports Medicine provided some of the first hints on the benefits of shoes rotation. In this study, researchers found that participants who rotated between multiple pairs of shoes had about a 40% lower risk of injury than those who wore a single pair.

Why does this happen?

Each running shoe has its own set of features: level of cushioning, degree of stability, drop and the control of your own stride for each kilometer you run... By alternating between different running shoes, you are providing your feet and body with a variety of stimuli.

This helps prevent excessive wear in any one area, which can occur if you always run in the same pair of shoes.

Little is said about this technical section, but it is really important to know and control that all cushioning systems, regardless of the brand, in running shoes require a recovery time between training sessions. In this sense, the idea of alternating models between them favors a longer life of the product, since you are contributing to recover both its shape and its effectiveness.

The 4 key podiatric benefits of running shoes rotation

At this point, understanding the podiatric benefits of shoes rotation can provide a clearer picture of its importance to the health and performance of our feet. Here are four key benefits to be gained from rotating your running shoes:

Injury reduction.

Rotating shoes can help reduce the likelihood of injury. Each pair of shoes has a unique design and structure that affects our foot strike in different ways. Wearing the same pair continuously can overload certain areas of the foot due to repetition of the same type of impact. By switching between shoes, we vary the support points and weight distribution on our feet, decreasing overload in specific areas.

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Improved adaptability

Alternating between different types of shoes can increase the adaptability of our feet. When faced with various stimuli, feet become more resilient and are able to adapt to different running conditions. This is especially beneficial for runners who often run on different types of terrain.

Improved hygiene

It may sound strange, but shoes rotation also has advantages from a hygiene standpoint. A single pair of frequently used shoes can accumulate moisture, creating an environment conducive to bacterial and fungal growth. By alternating between different models, shoes are given sufficient time to dry and ventilate properly. This is certainly a very effective method of prevention.

Increased durability

Finally, rotating your favorite running shoes can help extend their lifespan. The cushioning material in shoes needs time to recover after each use. By wearing multiple pairs, you ensure that each shoe has the time it needs to recover, which can maintain its effectiveness for longer.

Tips for effective shoes rotation

Don't get any funny ideas, because this running shoes's rotation system is nothing to go crazy about, and it's very simple to implement. All you need is two pairs of shoes. Although the first basic recommendation is that you must make sure that each of these pairs of models fits your running profile, and also that it adapts to each type of training you do.

Of course, the second tip to put into practice is that the transition from one shoe to another should be gradual. This will allow both your feet and your body to adapt to the new running dynamics.

Choosing running shoes for the rotation

Choosing pairs of shoes for this effective rotation method requires careful consideration to make sure you're maximizing the benefits. Here are some tips:

• Identify your needs: consider the different types of training you do and the features you would need in a shoe for each. For example, for speed workouts, you might choose lightweight and agile shoes, while for long-distance running, shoes with more support and cushioning would be the most suitable option.
• Correct fit: make sure that each pair of running shoes you choose fits your feet correctly. This means that they should be neither too tight nor too loose, and should provide support at strategic points on the models in question.
• Gradual rotation: introduce each new pair of shoes gradually into your routine to give your feet and body time to adjust.

What do the running pros have to say about this? Their top tips

running professionals also support the idea of shoes rotation.

According to professional running coach David Roche: "each shoe will make your foot move in a slightly different way, which can help avoid overusing certain muscles and tendons."

For this reason the American coach recommends having at least two pairs of shoes to alternate:

• One pair for quality workouts, sets and fartleks.
• Another pair of shoes for recovery workouts and longer runs.

But there are also many names of runners who have spoken of the benefits of shoes rotation. For example, Marina, a popular runner and experienced marathon runner, argues: "Since I started rotating between three pairs of shoes, I have noticed that my feet and legs feel fresher after training and my shoes last longer".

Now you know all its advantages, are you encouraged to put this method of running shoes's rotation into practice? We look forward to hearing your feedback!