Building a Running Shoe Rotation
Building a Running Shoe Rotation
I picked up running in 2023 and became no stranger to logging miles. I started the year running 20-30 miles a week. I officially started training for the NYC marathon in July, peaking at 70 mile weeks. Over the course of the year a crucial element to my training was a meticulously crafted running shoe rotation. From conquering tempo runs to crushing my first marathon, my shoe choices served as a perfect fit for every occasion.
The Daily Trainers: Workhorses of the Rotation
The foundation of my rotation are two pairs of dependable daily trainers. These are the shoes that rack up the miles, the workhorses that tirelessly carry me through countless training sessions. This means cushioned options that provide ample support and shock absorption, ideal for pounding the pavement day after day.
Nike Zoom Fly
A comfy, propulsive cruiser. ZoomX foam delivers effortless strides w/ a carbon plate that guides your feet forward. Breathable mesh keeps the toes cool. Pricey, sure, but you can always find them on sale.
Nike Streakfly
The razor-thin Streakfly is a feather on your feet. ZoomX foam rockets every push-off. The shoe grip's like glue, and the thin sole puts you more in tune w/ the road.
Speed Demons: Racing to the Finish Line
For either a track or race day, I had faster options at the ready. My speed shoes were chosen for their lightweight construction and explosive responsiveness. The carbon fiber plates assist in propelling me forward with each stride, while the thin upper material minimizes weight and maximizes breathability.
Nike Alphafly
My race shoe of choice. Each stride explodes and really lifts me off the ground. Not built for cornering, they’re built for speed.
Nike Vaporfly
A rocket, stiff, but propulsive. Not the best for cornering, but a dream on the track.
Recovery / Long Run: Unsung Hero
Not the flashy star, but the unsung hero of my rotation. It's not about speed, but about gentle support, and a soft landing for tired muscles. Recovery shoes should absorb impact like a sponge, reducing aches and pains, urging me to run another day. I include these shoes in my rotation as a gentle reminder that sometimes, slowing down is the fastest way to go farther.
Nike Invincible
A plush palace for your feet. ZoomX foam cradles like a cloud, each step a bouncy bliss. Flyknit upper is barely there, while the rocker propels you forward with surprising efficiency. Not a race shoe, but a mileage king, conquering long runs with luxurious comfort.
Trailblazers: Embracing the Off-Road
My 2023 runs extended beyond the pavement. I escaped the urban jungle for the natural beauty of trails. Trail shoes provide ample traction and stability on uneven surfaces, allowing me to navigate hills, roots, and rocks with confidence.
Nike Pegasus Trail GORE-TEX
This waterproof shoe with deep tread digs into the mud and dirt, ensuring my footing remains secure even on the most technical trails.
Returned: Pairs That Didn’t Make the Cut
These shoes didn’t quite workout for me. The vibes were off. Each of these pairs work for others, they just didnt for me.
Beyond the Shoes: The Importance of Rotation
My shoe rotation is more than just a collection of footwear. It's a strategic approach to running. By rotating my shoes, I avoid overuse injuries and allow each pair to recover properly between runs (the foam in the shoes requires time to decompress). I also use the rotation to keep pairs in my rotation longer. Each shoe has a usage life b/w 200-400 miles before they’ll break down. I keep the older, higher mileage pairs for rainy days. You can also track your mileage per pair on apps like Strava and Nike Run Club. If you’re looking to build out a running shoe rotation think about sticking to the three main categories of shoe:
Everyday workhorses
Speed
Recovery / Long Run
shoes in the wild!
NYC based rider working in Product. Predominantly road, but starting to dabble into Gravel and CX. Beer connoisseur and cat daddy.
Instagram: @mitchell_napolitano
