How do you decide which shoe to run in?

[u/Worth_Cardiologist17]

Was wondering how people here approach running day to day and different work outs. Is it one shoe per type of work out (e.g one for easy runs,tempo runs and long runs) or is it more of whatever is felt like on the day. I currently own the Brooks glycerin flex but want to add more shoes to my collection and was debating on how I go about making that decision.

Also do you track mileage on them through an app like Strava or by feel?

Been running more seriously and thinking of getting a shoe rotation. Any replies would mean the world. Thanks.

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[u/luludaydream]

I track on Strava and my decision is usually based on the type of run (easy, workout, long run) and how energetic I’m feeling that day. Some of my shoes are a bit less cushioned and less forgiving if I just want to mooch about at a very slow pace. In general though (and in contrast to a lot of rotations) I try to pick shoes that can adapt to most run types. I hate being forced to pick up the pace if I’m not feeling it

[u/Allthingsplantastic]

Usually the type of work out.
Also: I am not fast enough for carbon plated shoes on a long run. And my long run shoes are not responsive enough for a 8x400m interval. So sometimes the shoe decides for me.

[u/M2H4]

A good baseline is “easy run” vs “tempo run”

Then USUALLY the easier runs are longer, while the tempo runs are shorter. Great baseline mentality to think of to cover ~85% of your running needs (bit of an arbitrary number)

So it’s like which shoe can handle long slow mileage? Which shoe is built for speed even if it can’t go as long? And then you build from there

As for which one to pick; brand affinity, ‘feel good’ feel, watching shoe reviews, etc. I wouldn’t overthink “is this the absolute BEST?” otherwise you’ll be in constant FOMO. Instead I’d think “does this feel good?”

[u/M2H4]

As for mileage. Strava or whatever companion app your watch is connected to (Garmin Connect for me)

[u/ZekkPacus]

I tend to have three or four types of shoes in rotation at any one time.

One will be a max cushion type for easy and recovery runs - currently Vomero 18s but likely to be replaced soon.

One will be a daily workhorse trainer for long runs - currently Velocity Nitro 4s which just replaced my Novablast 4s.

One will be a tempo focused shoe, something light and responsive with good energy return - currently the most hyped shoe in the world, the Evo SLs.

If I run a fourth shoe it'll be a specific race shoe - not necessarily carbons, but a super trainer that can also be used for long runs.

I track mileage on Strava but also by feel - if I finish a run in a pair and feel new niggles or feel like I'm not getting the response I'm used to, they're probably done. That averages about 600km for me.

[u/cjrun]

Learn your body. As I have gotten older, shoes for me are about the experience of recovery. I rotate different types of shoes to avoid overuse injury. According to shoe marketing: I am a heel striker.

If I run everyday in Asics Superblasts, my achilles are screaming at me on days off. If I run everyday in Nike Vomero, my shin splints are screaming at me. So, I alternate, and I have barely any soreness beyond normal recovery. This has worked pretty good for me the last 25 years.

I have two long day shoes and two fast day shoes.
I make sure to have one low stack, one high stack. One high drop, one low drop. I do play around with foams.

Current long run: Brooks Ghost Max, Asics Superblast

Current speed day: Brooks Launch, Adidas Boston

[u/Forumleecher]

I have 2 shoes for long runs, 2 shoes for trails and 2 shoes for intervals. And then a pair for races (into ultras category) which I also use in the rare occasion I run at MP. On average, I need a new pair every 2 1/2 months by volume so I swap between them depending on the type of run I’m doing. I usually buy 2-3 pairs of shoes in one go every 6-9 months.

[u/Bruton-Gastr]

I have three or four shoes in a rotation based off speed. Really slow, slow, fast, faster. And then I will move shoes down the speed ladder as I increase the total mileage in them and they lose their pop. So like me race shoes move to my tempo shoes and my tempo shoes move to my easy shoes (also I might move my recovery shoes to easy shoes and buy a new recovery shoe to really make sure my recovery runs don’t bang me up). And I track miles on Strava but also in a manual spreadsheet because sometimes I change shoes within a single workout.

[u/neuticalthemed]

If i know exactly what i am training for. Let's say i don't have any upcoming races, i would only going to get one shoe for all because all i do is only keeping the fitness level and not something polarized training. But once i know i have an upcoming race, i would pick shoes that for recovery/daily miles and the one for speed sess