Running Shoe Rotation & Injury Prevention

The average runner lands with the force of three times their own body weight & it can take your shoes’ cushioning more than 24 hours to recover. The aging effect or breakdown of your running shoes can be influenced by various parameters such body weight, run speed, foot strike pattern and the type of ground he/she trains on. Most running injuries stem from repetitive strain—too much of the same forces applied to vulnerable body parts. Vary running routes along with your shoe drop and cushion levels. When the time is right, don’t be afraid to test new brands within the same category to stay injury-free.

Here’s why it’s important to have a second (or third) pair of favorite running shoes:

Bottom Line: If you run in shoes that haven’t recovered, you could experience discomfort, or worse, injury. Lastly, avoid running in the same shoe two days in a row & “retire” your shoes after 300 miles. Stay healthy, rotate those shoes!

Since 2012, Jason Lentzke has been coaching triathletes, cyclists, runners and endurance athletes of all skill levels with his company, Toro Performance. He has guided beginners to their first Ironman finish line, professional triathletes to the podium, Ironman age group champions, elite marathoners and virtually every skill level in between. As a life-long student of endurance sport and elite athlete,, Jason shares a commitment to excellence with his stable of athletes and fellow Toro Performance coaches.

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