Rotating Your Shoes

Your body is great at telling you that you need a new pair of shoe – you get injured!!

Consistency is the key to better running and injury is every runner's worst fear. We can reduce the risk of getting injured by paying close attention to our shoes. Help prevent those aching joints by rotating between two pairs of running shoes. Here's how it works?

1. First, start with two pairs of shoes that both have less than 250 miles on them. If they're the same model, mark one pair ‘A' and the other pair ‘B'. To ensure effective rotation, keep track of the mileage you've put on each pair in your running log.
2. The newest pair (lowest mileage) should be used for your longer runs and your racing.
3. The older pair (highest mileage) should be used for your shorter runs, inclement weather runs or your off-road runs if you aren't using a specific off-road shoe.
4. Keep the older pair in the rotation until you've run 500 miles in them. At that point, it's time to ditch your old pair and bring a new pair into the rotation.

Continue this cycle and you'll be doing everything you can to prevent worn out shoes from placing you on the ‘physio's table'. Effectively rotating your shoes takes the guesswork out of replacing your shoes and saves you money because your shoes will last longer (and you won't need to pay the physio!). Don't let the worn out shoe bite you back – show them the bin!