38 and Counting
Do I really need 38 pairs of running shoes?
The question goes through my mind as I try to justify my latest purchase. I have 38 pairs in my running rotation and that doesn’t include the pairs I wear casually OR the 3 pairs I wear to the gym. I think I have a trainer problem.
Why do I have so many? There’s no good reason, I just LOVE new trainers.
But in all honesty, while a pair may be enough for some people, there are reasons to have variety. Studies show that running in more than one pair of trainers reduces injury risk. Changing shoes subtly changes your running style, helping to exercise and strengthen different muscles.
Therefore, for the casual runner, having at least two pairs of shoes make sense but, if you're competitive and / or run off-road, you may need more.
Here’s my recommendation - which, by my count, justifies buying at least 7 pairs!
General training - at least two.
Race shoes
Speed shoes
Trail shoes - at least one, if not more
Spikes - at least two for track and cross-country
General training:
These are for everyday use. Run in them, walk in them, do whatever in them. When buying these, go to a specialist running shop, get the assistant to look at your running style and recommend some shoes.
The variety is almost endless. Whether you get cushioned, lightweight or stability shoes (which stop excess pronation) is a personal thing. As an aside, once you move to race or trail shoes the stability options are largely non-existent.
Pick the ones that feel comfortable, not the flashiest. Go with what feels right for you. If you run a lot, pick two different styles to allow rotation. They’ll last twice as long.
I generally like lightweight shoes without too much cushioning (I appreciate that’s definitely not for everyone). I’ve got 8 pairs of general trainers and my favourites are Asics Noosa Tri 13, On Cloudneo and Saucony Kinvara 12.
Race shoes:
Want to run fast in a race? Unless you’ve a moral objection (some really do) or budget constraints, look no further than a carbon-plated super shoe. At the moment, the Nike Alphafly and Vaporfly are head and shoulders above the competition.
Trust me I’ve tried most of the super shoes. You can also look at this analysis on Instagram.
My personal experience largely mirrors this research, although I can’t really tell the difference between the Alphafly, and the Vaporfly. I reckon either are worth a few seconds a kilometre over an ordinary trainer.
I’ve got 14 pairs of race shoes and after much trial and error, now only race in the Alphafly, and the Vaporfly. As the research suggests, under no circumstances buy the Nike Streakfly (or the Crocs!) as a race option. The Streakfly seem to suck the energy out of my strides.
If you’re price conscious and want a carbon shoe, the Vaporflys are often reduced in sales and the Puma Deviate Nitro Elite is a good lower cost option.
Speed shoes
The Alphafly and Vaporfly don’t have many miles in them so, unless you’re made of money, you’ll also want some lightweight and responsive shoes to do your speed sessions in.
The Nike Tempo Next% is the training equivalent of their race shoes with a more durable sole. Personally, I just run in all the other carbon race shoes I’ve bought but decided weren’t fast enough to race in. Other than that, I have a pair of the Tempo Next%s.
Trail shoes
This is where it can get a little complicated; or if like me, you want to buy loads of shoes, FUN!
All trail shoes are not created equal. The shoe you want will depend on the terrain you want to run on.
Is it hard packed dirt? Mud? Or rock? Will you run on roads and trails in the same shoe? A shoe that’s good for one job likely sucks for another. And that’s why I have 12 pairs of trail shoes despite living in South West London.
Trail shoes made by the US brands are great on hard-packed trails but typically aren’t great in the mud (where you want big lugs) or on wet rock (where you want sticky rubber). What’s great for a trail run in sunny California isn’t up to Wales in winter!
If the trails aren’t too muddy (think Richmond Park in winter) my favourites are the HOKA Speedgoats, HOKA Tecton X, Inov-8 Trailfly 270 (nice wide toe box but beware the zero drop if you’re not used to it) and the Nike Zegama. They’re all also fine on the road.
When it gets muddy or there’s wet rock (think the Lakes, Wales and Scotland any time of the year), my go-to brand is VJ Sports. They’re a Finnish company that makes shoes with very sticky rubber on the soles. My go-to is the Irock 3 but there’s not much cushioning so it might not suit you.
Inov-8 Mudclaws are great in the mud (as you’d expect) but beware, they’re lethal on wet rock.
Spikes
By far the cheapest running shoes you’ll buy!
If you race on the track you’ll need a pair of spikes, for no other reason than most road shoes aren’t legal for track racing (for the reason that the soles are too thick). And yes, as the analysis above suggests the Nike Dragonfly ROCK (but are MUCH more expensive than other spikes). I’ve two pairs of track spikes - I had a pair but couldn’t resist the Dragonfly.
You can run cross country in trail shoes. But you can’t beat a pair of cross-country spikes in the thick mud. They’re also much lighter than trail shoes. I’m pretty sure my cross-country spikes are the oldest running shoes I own. And there’s no carbon plate involved!
In summary…
Running shoes are an enormous topic. I don’t know if I’ve made the argument for needing 38 pairs but I truly believe you’ll enjoy running more if you have the right tools for the job. Hopefully, there’s something here to help get you started finding what works best for you. Happy shopping and happy running!
Postscript (17 February 2023)
Following my pledge to the Green Runners I’m running down my shoe rotation. Let’s see how I get on…