Rotating through running shoes

The generally recommended mileage for running shoes before replacement ranges from ~500 miles for traditionally cushioned shoes to ~300 miles for minimalist shoes. There is no shortage of magazine articles on replacing running shoes, with pretty much the same content. See, e.g., 1, 2, 3, 4, 5, the first five results from a Google search on “running shoes replacement.” Here's a recent one from Runner's World. Another article from the New York Times (2013) has a good, balanced discussion—and the only one I have read so far that noted the shoe companies’ perspective: “Most shoemakers, of course, would prefer to see us trade in sooner.” 😀

There are three general areas of discussion in these articles:

1. Indicators of wear related to the runner (e.g., running form affected, pain/injury) and the shoe (e.g., smooth tread, loss of cushion).

2. Factors affecting wear related to the runner (e.g., weight, running mechanics, non-running use, shoe rotation), the shoe (e.g., sole material), and the environment (e.g., weather, running surface and terrain).

3. Tips to minimize wear (e.g., shoe rotation, proper handling, dedicated use to running).

Overall, there is limited research on shoe wear and replacement, including that on shoe mileage and injury.

Being a minimalist runner, though, none of this matters all that much to me. Shoes for me are just to provide some protective barrier against sharp objects and general debris, as well as too hot or too cold surfaces. If a pair of shoes is not literally falling apart, it is good to go. Here are couple footprints from my first pair of Vibram FiveFingers (VFF) on light snow.

The human foot does not need cushioning, naturally. I have been running in minimalist shoes for almost a decade; very seldom have I gotten injured. My transition from cushioned to minimalist shoes was, however, very gradual, over the course of more than a year.

I do rotate through running shoes. The benefits of rotation noted by several of the articles include prolonging the lifespan of shoes and, possibly, reducing the risk of running-related injuries. On the latter, there is also limited research. A study published in 2013 concluded that “multiple shoe use and participation in other sports are strategies potentially leading to a variation of the load applied to the musculoskeletal system.” This variation in loading then possibly results in lowered injury rate.

The following shows the mileages and years for my five currently rotating shoes. I have previously written about how Shoe Goo (or other similar products) can be used to extend the lifespan of running shoes and to get significantly more miles out of a pair of shoes than the generally recommended mileage.

The wear pattern is clear, as shown by where the Goo is applied. The right-side wear is at mid-sole along the edge; the left-side wear (not shown) is mostly at the heel. This differential wear can be seen in the above photo of VFF footprints on snow. But wait, Merrell Vapor Glove? Why is that Shoe Goo’ed, at 35 miles? See my tweet below …

The two Merrell Bare Access pairs have more miles per year, because I more often wear them for long runs. I use the VFFs more for shorter interval and tempo runs.

So, rotation plus Shoe Goo are what allows me to accumulate those high shoe mileages.

Hole in the sole? No problem! Just patch it up, let it dry, and it is ready for the next run—after rotation!

As for the Merrell Vapor Glove, here is my Twitter convo with Merrell, so far. I have not heard back from them since the 19^th …