Knowing what running shoes to wear when can get incredibly overwhelming and confusing. And so often we are confused about what shoe we should be wearing and the pressures of having the latest and greatest product to enhance our running journey.
So, let’s discuss with Brooks AU Athlete, Annie Kornitschuk, about what shoe rotation is, its importance, how to build your own running shoe rotation, and a few examples to get you going.
Training Shoe
This is the shoe you are going to be doing the most kms in. You’ll need something with a bit of cushion and support. My go to is the Brooks Glycerin 21 – this shoe is incredibly lightweight and offers super-soft cushioning. Featuring more nitrogen-infused DNA LOFT cushioning than ever before.
When to wear: Easy Runs, Recovery Runs, Long Runs
Speed Training Shoe
When doing speed work you are going to want to wear something a little bit lighter. My go to for all my speed training is the Brooks Hyperion Max; super light and designed to absorb impact allowing for fast transitions. These also mimic my raced day shoe, just without the carbon plate. They are incredibly comfortable and the perfect speed shoe.
You can also wear this shoe on race day.
When to wear: Interval Runs, Tempo Runs, for Track Training or Race Day
Race Day Shoe
You are going to want something light and built for speed. My go to is the Brooks Hyperion Elite – this is a shoe made for road racing. This shoe is lightweight and responsive and also features a carbon plate.
When to wear: Race Day and 2 weeks before your race. There is nothing worse than wearing a new shoe on race day. You want to make sure you give yourself enough time to break them in. This is why I recommend wearing them for all your runs 2 weeks out from a race. That way you’ll be used to the shoe and won’t have any surprises on race day.
Another question I am asked is how often I get a new pair of shoes. As someone who runs quite a high mileage each week I do find myself running through them a little quicker than normal. But you should switch out a shoe once you’ve run about 600km in them or when they start to lose their spring.
Tip: Most fitness apps / watches (such as Garmin) allow you to log your equipment and your shoes. I do this so I know when I’ve run too many kilometres in a pair of shoes.
See you out there on the pavement!
#LetsRunThere
Annie (@anniekfitness)
