A BEGINNER’S GUIDE TO BUILDING A RUNNING SHOE ROTATION – DO YOU REALLY NEED 4 PAIRS?

Published: 26/06/2026 | By: Alex Courbat

Choosing the right running shoes in 2026 can be challenging, with hundreds of options available across different brands and categories. Luckily, our running ambassador Ben Felton, AKA Ben Is Running, is here to break down everything you need to know about building the perfect running shoe rotation.

I started my running journey as a complete beginner seven years ago and have since gone on to complete seven marathons, now competing at a sub-elite level. Throughout that journey, I’ve had the opportunity to test hundreds of running shoes and build a wealth of experience that I now share through my extensive running shoe reviews.

Without tooting my own horn too much, there isn’t much I don’t know about running shoes. If I ever get the call-up to the TV show Mastermind, my specialist subject would probably be running shoes.

When I started running back in 2019, I did all my training in a trusty pair of ASICS Gel-Cumulus. At the time, these were a great daily trainer and were more than adequate for the training I was doing, which was roughly one or two 30-minute runs during the week and a faster 5K at my local parkrun at the weekend.

It wasn’t long before the competitive instinct kicked in and I began to introduce things like tempo runs, intervals and long runs to try to become faster and beat my previous week’s 5K parkrun time. It was then that I felt the need to look for a second and, before long, even a third pair of running shoes.

In today’s blog post, I aim to give you a complete beginner’s guide to building your own running shoe rotation. But firstly, what even is a running shoe rotation and do you need one?

A rotation is simply having a few different pairs of running shoes that you can swap between across your training runs. Running shoes are like tools. Depending on the job – or in this case, the run in your training plan – there’ll be a shoe that’s more suited to that task than others.

A shoe rotation will typically consist of a daily trainer, a speed shoe, a race shoe and, for more experienced runners, maybe even a fourth pair for longer or recovery runs.

From my own personal experience, I would say that if you’re currently running once or twice a week, a reliable daily trainer is more than enough to get you started. However, for someone looking to take their training a little more seriously – say, running three or more times a week – it may be time to invest in a second pair to start your very own rotation.

A running shoe rotation is firstly a great excuse to buy another pair (not that I ever need too much persuasion), but it also has a number of benefits. These include reducing the risk of repetitive stress injuries, as different geometries and cushioning change loading patterns, extending the life of your shoes by saving your more expensive speed shoes for faster running, and, arguably the most important benefit, enjoyment!

I always look forward to my interval sessions because I know that means I get to lace up my faster shoes, which really helps with motivation ahead of a hard workout.

How Many Shoes Do I Need Then?

For most runners, two or three shoes are more than likely going to be the sweet spot.

To figure out what shoes are going to be best for you, you need to look at your current training structure.

The first shoe in any rotation should be the trusty workhorse: the daily trainer. My current favourites are the ASICS Novablast, Nike Vomero Plus and On Cloudmonster 3.

These are undoubtedly the most important shoes, as you’ll be doing most of your training volume in them. Most training plans suggest that around 80% of your training should be completed at an easy intensity, so your daily trainer needs to be durable, comfortable and offer an element of support.

If you’re looking for a second pair, this is where a speed shoe may come in.

A speed shoe is designed for faster runs, featuring more responsive foams, a plate (usually nylon or carbon-infused nylon) for added propulsion, and a lighter construction.

It should be noted here that these shoes are not designed for everyday running. Although they feel much faster and are therefore more enjoyable, they don’t last nearly as long and should mainly be used for speed sessions.

One mistake I see quite a lot is beginners buying the fastest shoe they can find, only to then get injured because they’ve used them too much.

I recommend using these shoes for intervals and sustained efforts, known as tempo runs.

My current favourites are the Saucony Endorphin Speed 5, Puma Deviate Nitro 3 and adidas Evo SL.

A third shoe to consider is an out-and-out race day shoe.

It’s worth noting here that for newer runners just starting a running shoe rotation, you can also use your interval or tempo shoe for racing. However, you may be missing out on some minor but proven performance gains.

Race shoes are typically a step up from speed shoes due to featuring a carbon plate and the fastest, lightest materials available. These shoes combine to offer around a 4% improvement in running economy.

Given their high price point, using them as part of a rotation and saving them for race day and key sessions will extend their lifetime, as they typically lack durability.

This third shoe can be a great investment, as they ultimately give you free speed on race day.

The way I see it, if I’ve trained hard for months for an upcoming event, I want the shoe that allows me to get the very best out of myself.

My favourites here are the adidas Adizero Adios Pro 4, Nike Alphafly 3 and a new one I’m really enjoying, the Puma Deviate Elite 4.

And one last shoe to consider is a specific long-run shoe.

With the risk of making things a little complicated here, I would say this fourth pair is certainly not essential, but in my current rotation it has its place.

During the gruelling depths of marathon training, I’ve personally benefited from adding a shoe with maximum cushioning that helps protect my legs when I’m stacking big mileage weeks.

The best shoe in this category for me is the ASICS Superblast 3, which is a gamechanger for those 30K+ runs. The cushioning helps absorb impact, allowing me to add more volume to my training weeks.

For most runners, this fourth pair isn’t a necessity, but it sure is a fun addition to any rotation.

How Can I Build My Own Rotation?

When it comes to picking your next running shoe purchase, something I’d highly recommend is getting down to your local running store.

There’s no better place than the Sports Direct flagship store on Oxford Street, London. A visit here will allow you to try multiple options across different categories, giving you the chance to get a feel for the fit before you buy. Because there’s nothing worse than spending money on a shoe that simply doesn’t work for you.

I’d recommend, especially if you’re on a budget, starting simple with a daily trainer and perhaps a speed shoe that you can also race in. Then, as you become more serious, increase your mileage or start running more frequently, that’s when you can add more shoes.

Remember, a running shoe rotation isn’t about collecting the best-looking shoes and starting your own private collection. It’s about having the right shoe for the right run.

If you get this right, it can really help you get the most from your training and, most importantly, enjoy your runs more.