Shoe Rotation 101 (featuring some of my favorite 2023 shoes)

David shares some basics about building a shoe rotation while also sharing some of his favorite shoes from this year to select from and why.
Check out our latest Monday Shakeout for more options: www.doctorsofrunning.com/2023...
See our full podcast playlist for more long form episodes on running shoes and science.
• IN-DEPTH: Adidas Prime...

[@kylestephens9593]

Escalante Racer for races, and fast intervals. Escalante 2.5 for everything else, including for casual wear. For recovery I just run on grass (with the 2.5)

[@NeillyVille]

Triumph 20 for Easy/Recovery/Long. Metaspeed Sky 1 for workouts/tempo. PXS 1 for Long. Vaporfly 3 for key workouts and races.

[@davidwilliams912]

Also using Saucony Triumph 20 except using for Easy/Intervals/ Tempo/ For Racing Saucony Endorphin pro-2 for 10K -Half Marathon Racing. Keep on Truck in!

[@davidwilliams912]

Great advice. Totally agree with your shoe rotation tips! For 10K and Half Marathon Training a 2- shoe rotation and for 2K - 5k Training 3- shoe rotation. I also rotate shoes every 300 - 350 miles. Determined by bounce life left in shoes. Pretty much I purchase at least 2 pairs a season and try to find bargains at season end, which is in December.

[@bluedew]

I'm using 2 pairs of shoes mostly. Nike Streakfly for daily training in a modern "traditional race flat" format. It does almost everything for me. Asics Superblast for max cushion cruising. My other plated shoes seemed to be always on the cold bench for me.

[@WanderinHawk]

Daily - Boston 12 Recovery - Kayano 30 Long easy runs - Boston 12 Long tempo runs - Adios Pro 3 or Prime X 2 Intervals - Takumi Sen 8 or Vaporfly 3 Race - Adios Pro 3

[@griffitts7]

Daily: skechers max road 5/Asics Noosa tri 14 Long run: Skechers Max road 5/Saucony Tempus Tempo/intervals: Asics Magic Speed 2 Race: Saucony Endorphin Speed 2 Short recovery runs: NB Rebel v2

[@lookinforanick]

Right now I have a weird ass rotation. For context, over the past ~10 years I had a 2 shoe (daily + race) or at best 3 shoe (add speedy day shoe) rotation in 2021. Mostly Mizunos, so I more or less ignored the superfoam and/or carbon plated shoes as they sprung into existence. Last year my primary goal shifted from triathlons to besting my previous HM PB so I decided to experiment a bit with all these new foams and different drops and went to town shopping. Mostly in the speed day / race shoe segments. So now I have -NB More v4 for really easy/recovery days (>= 5m/km) -NB RC Elite v2 that was my first plated supershoe, did two HM and now "relegated" to long-but-hard sessions -Asics Novablast 2 for daily training (4:30 - 5:00). Loved the first pair, bought a second one and for some reason the 13mm drop suddenly started annoying me. -Puma Deviate Nitro 2, Saucony Endorphin Speed 3, Saucony Kinvara 13 and Asics Noosa 14 for track days. Puma is also my go-to as "gonna travel can only take one" shoe as well as my pick for triathlon 10k runs over mixed terrain. -Endorphin Pro 3 to complete the pink triad, also the shoe that I wore on my recent HM PB and Metaspeed Edge + for race day.

[@JohnBirtchetSharpe]

Puma Forver run, Brooks Ghost 15, Topo Cyclone 02, Brooks Hyperion Max , Saucony pro 3 (I use altra escalante's for my walking shoe)

[@junidiff]

Looking to get a new rotation going. Mostly training for 5k and below but hoping to get some serious miles in before next year. Currently only have my Pegasus 38, invincible 3 and my dragonfly spikes. Hoping to get a daily trainer, tempo shoe, and racing shoe as I wont really be racing on the track anytime soon. I never had much luck with other brands outside of nike so am looking to stay with them. Thinking of getting Pegasus 40 for daily but idk what else, any help would be greatly appreciated!

[@07Corcaigh]

Velocity Nitro 2 and Saucony Sinister. Peregrine 13 for trails

[@janis8161]

Daily - Reebok Forever Floatride 4 Daily, Long run, Long races - Boston 12 Intervals, short runs, tempo runs, short races - Tri noosa 14

[@ieatfoodandstuff]

Right now on a 2 shoe rotation want to go into a 3 easy/daily/long run asics nimbus 25 speed/intervals/tempo hoka cielo road any recs for what i should add next?

[@DoctorsofRunning]

A plated racer or performance trainer could be fun!

[@2klatte]

Daily, speed - Saucony Freedom 5 Recovery - Saucony Endorphin Shift 3 Long tempo/ race day - Adi Boston 12

[@dantbarnes]

I've got wide flat feet, I've been using Saucony Triumph series for years, never did a rotation. I'm heavier, not fast, but do wonder if I should add a racing shoe to another shoe to my mix. Any suggestions of what I might try? 10K and half distances mostly, for reference my half PR is 2h17m. Far too many choices. Thanks!

[@DoctorsofRunning]

Saucony Endorphin Speed or Pro could work well! Comes in wide if needed (if you don’t use wide in triumph probably will be okay)

[@user-hk4ww4eo6e]

Will you be reviewing any more 361 or xtep running shoes?

[@DoctorsofRunning]

Hope so!

[@lth_lch]

Hi, I haven't been a regular runner in years, but I try to stay active, and I'm trying to find a pair (or possibly two pairs) of shoes to help with my sesamoiditis in the big toe joint of my right foot, but there's a lot of conflicting information as it pertains to the right type of shoes to help with the condition. The only criteria that everyone seems to agree is helpful are a wide toe box to let the toes splay and help with alignment, and a low heel-toe drop (

[@gardnerbeach8069]

Daily Trainer - Endorphin Speed 3 Long Run Shoe - Endorphin Speed 3 Recovery Shoe - Endorphin Speed 3 Interval Shoe - Endorphin Speed 3 Tempo Shoe - Endorphin Speed 3 Threshold Shoe - Endorphin Speed 3 Track Work Shoe - Endorphin Speed 3 Sprint Shoe - Endorphin Speed 3 Race Shoe - Endorphin Speed 3

[@DoctorsofRunning]

But what about your walking shoe 🤔

[@gardnerbeach8069]

@@DoctorsofRunning $5 Amazon Sandals

[@djsalassmc]

Legend.

[@davidwilliams912]

Sounds like he does everything in his Endorphin Speed 3's, LOL!@@DoctorsofRunning

[@marshallgouts6675]

YES!

[@zer0tr3s12]

Daily trainer: Brooks Adrenaline GTS Recovery / easy day shoe: Asics Gel Nimbus Speed work and race day shoe: Asics Tartheredge 3 That's my current rotation but two of those are getting old and need to be replaced soon!

[@kuriosites]

I'm just a casual jogger but what about variety for the sake of injury prevention - different drops, different geometries, etc?

[@DoctorsofRunning]

Yes, we recommend it for all runners!

[@crazyjds]

SC trainer- Daily, tempo, long Rebel v3- Daily, workout More v4- easy/recovery/Daily Near race day I’ll add Takumi sen8- workout Adios pro 3- tempo, race

[@Carlosediaz543]

My Current Rotation is slighly all over the place but.... Daily: Adidas Supernova 2 Performance trainer: Asics Magic Speed 3 Performance Trainer: Skechers Razor 3 5k/10k Flat: Skechers Horizon Vanish 1 High End Trainer: Cloudboom Echo v2 Track Spike: Nike Mamba v5 & Victory 3 XC Flat: Nike Rival 2019

[@raybaumgardner]

Adidas SL Brooks Hyperion Max Nike VF v2 There are other brands/models I’d like to try but I can’t tolerate a prominent midsole sidewall on the lateral side. That limits my options.

[@DoctorsofRunning]

What is your shoe rotation right now, and is there anything unique that you look for in building yours?

[@aristodiga82]

My current rotation: 1. Puma Velocity Nitro 2 (10mm drop): daily training, easy runs, easy long runs, long runs with faster sessions in the middle (up to half marathon pace) 2. Asics Noosa Tri 4: daily training, speed sessions/threshold session, fartleks, etc. 3. a local brand barefoot sandals (0 mm drop): daily runs, easy/recovery runs, easy long runs up to half marathon distance. 4. Puma Deviate Nitro Elite v1 (8mm drop): racing (any distance up to full marathon), key workouts pre race. I run 5 times a week, the first 3 shoes are the ones I used the most. Out of the 3, the one I reach out more is probably the barefoot sandals. I usually keep 1 trail shoe, for my occasional trail run/race, but I just recently retire my hoka challenger ATR6. Most probably will get the saucony endorphin Rift as replacement (waiting for discount😂). In building my rotation, I usually consider variance in my shoes. So different drops and midsole characters are a consideration. I usually have 1 high drop, 1 low/medium drop, and 1 with 0 or very low drop. This applies to my daily trainers, and all of them should be somewhat versatile, not a one trick pony like the new balance fresh foam more, for example. For race shoe and trail shoe, because I don't use them as often, I just look what I feel comfortable and suits my running style. And of course, for all of them, price/value is important, so finding good discounts or last year's shoes is a must 😂😂

[@RonnyC98]

Daily trainer: Cyclone 2 Long and up tempo runs: Superblast

[@bluedew]

Oh you seemed to have a similar formula to mine. I was considering the Cyclone 2 too, though I bought the Nike Streakfly due to a great deal at USD110.

[@davidwilliams912]

I think shoe choices are determined by what type of distance you are training for. Short Distance, Middle Distance or Long Distance!

[@kendraholloway]

Daily - Rebel V3 Speed/Workout - Rebel V2 Long/Recovery - Nimbus 25 Race - Endorphin Pro 3 Trail/Travel/Treadmill - Velocity Nitro 2