Rotation

Rotation

Rotating is important. You have to do it when you swim in order to swim fast and efficiently. You need to do it in a pace line while riding or racing, otherwise you will be a slacker. But did you know you also need rotation in running?

People that wear nice clothing will tell you that you should never wear an item two days in a row. It is important to let the fabric rest. While I have a few nice suits and cashmere sweaters, the odds of me wearing them two days in a row are pretty small, so this isn’t much of an issue for me. For many of my friends, the idea of not wearing something two days in a row is laughable, but then I don’t think Old Navy qualifies as nice clothing.

Just like a wool suit needs to rest and regain its shape, so too do your running shoes. The EVA foam rubber that makes up the cushioning of your running shoes deforms when you run. For an analogy, think of a memory-foam mattress: even though you get up the bed still has a depression where your weight was distributed.

If you buy a new pair of shoes, the first run in them won’t deform them much, but subsequent runs will deform the shoes to the point that you begin to lose cushioning and shape. By allowing your shoes to rest at least one day between runs, and longer between long runs, you will insure that the shoes are functioning as they are supposed to.

For many of you, this is going to mean at least 2 pairs of shoes that you will rotate. Now before you start to complain about another $100 pair of running shoes, let me explain why this will not only save your body, but also save you money as well.

Rotating your shoes will expand their lifespan. Shoes wear out because they lose their cushioning. They lose their cushioning because, again, the EVA breaks down. By rotating your shoes and allowing them to rest between uses, you will be nicer to the EVA, and it will last longer. Shoes lasting longer means replacing them less frequently, which SAVES YOU MONEY!!! (only those of you from Houston will get that).

Another way this will save you money is by not expecting one pair of shoes to meet every need. How many of you, upon training for you first marathon, had a pair of shoes that you loved…right up until that first 10 or 12-mile run? Probably most of you. And what do most people do? Why they throw those shoes out because they don’t work anymore! That’s just silly – those shoes were great until that long run. So keep them, use them, and work them into the rotation for your shorter runs.

My sportscare guru, Dr. Maloy at Spring Valley Spine & Sports, cautioned me against running in old shoes. Okay, not really. The truth is she made fun of me for running in old shoes and getting shin splints. Worn-out shoes are a great way to get hurt, so do yourself a favor and treat yourself, your wallet, and your shoes right by rotating them, and retiring them before they wear out. By having a newer pair in your rotation you’ll be able to tell when a shoe’s time has come – it won’t feel as good as the other pair(s). Plus, your chance of injury is reduced because even if you keep a pair a little too long, you’ll only be running in them a few days a week, instead of constantly.

Let me encourage you to have different types of shoes in your rotation. While you can have, say, 3 pairs of Brooks Ghost, why not have a Ghost, a Launch, and a Green Silence? Distance shoe, tempo shoe, and 5k/track shoe.

One final note – long distance races should be done in fairly new shoes. Why? Again the EVA – it’s most resilient when it’s new. 26.2 miles on a pair of shoes with 25 miles on them is going to feel a whole lot different than a pair with 125 miles on them. Whatever your favorite distance shoe is, buy a new pair a few weeks before the race. Break them in with about 25 miles of running, then save them for race day.

Steen Rose is the owner and Head Coach of Athletes On Track and an Elite Coach for Training Bible Coaching. He has been competing in cycling and multisport events for 16 years with 13 state titles and 3 national medals to his name. He has been coaching since 2003 and works with all ages and abilities of athletes locally, nationally, and abroad. He can be reached at srose@trainingbible.com