How Many Pairs Of Running Shoes Should You Have?

Multiple pairs have multiple benefits!

Physical Therapy Running Spring is coming, at least that’s what the groundhog said! What does that mean? Many of us will be hitting the ground running, and by running, I mean, the series of single-leg “hops” that move us across the ground faster. I can’t wait to be out running the trail not bundled up to prevent frostbite.

I will precursor this blog with the fact that Justin, John and I have quite the affinity for shoes, and there is a very good reason behind it. If you walk into our offices, you’ll probably notice that dispersed throughout are numerous pairs of sneakers. They are different brands, colors, heel-toe drops, varying support levels and weights. Some may think, “Who in their right mind would run in something other than x, y, or z”. Well, folks, research has shown that owning and running in more than one pair and type of running shoe will decrease your risk for running-related injuries (RRI’s).

In a 2015 study performed by Malisoux, et al., RRI risk was decreased by 39% if there was parallel use of two or more pairs of running shoes! The kicker, these shoes were not the same model. They were of varying stabilities, heel-toe drops, weights, brands, and models. Woah, right. I know, thinking about putting aside your favorite and trying something new is scary, but what if it helps you avoid injury in the long run?

All too often I see people heading out on a run, in shoes that look like they’ve been ripped apart by the dog, dragged through the mud, and probably should be in the trash can. Let’s think about that. If you’re having any sort of discomfort, running in a pair of ragged and old running shoes, maybe there is something to be said about this? Yes, data continues to show that most running shoes should be retired after 300-400 miles and some even after 150. So, those everyday shoes that you wear for everything that have 1,000+ miles on them may not be your best choice, especially if you’re having discomfort.

When choosing a shoe, remember no one person is created equal. Just because your friend loves to run in Saucony or Brooks, it may not be the brand for you. Don’t pick shoes based on the color or the latest trends, find what is comfortable. Comfort is the number one thing you should be looking for unless otherwise directed by a health professional who is well versed in running. So, if you try on 5 pairs of shoes, pick the two that feel the best on your feet and buy those two!

Changing your shoes regularly and running in more than one pair, alters forces on our bodies. Different shoes will load ligaments, tendons, and muscles differently, helping our bodies decrease focalized stresses from occurring repetitively. Having more than one pair truly helps decrease running-related injuries, especially over time!

You are the best judge of your footwear! If you are starting to feel something you’ve never felt before, and your shoes are ragged, retire them and go treat yourself to a new pair! If you’re local to the Hudson Valley, go check out our friends at Fleet Feet Poughkeepsie. Happy Running friends!

P.S. Diving through the archives, here is some more information on picking the right shoe for you!

Inspecting Your Shoes

Pick The Proper Shoe For you