5 Options for Structuring Your Running Shoe Rotation - Part 3
Whether you are new to running or have been running for years, having a good shoe rotation is important to help you reach your goals. Below we will give you several options for how many and which shoes you need in your shoe rotation based on your goals, mileage, preferences, and needs. We will cover daily trainers like the Brooks Ghost Max 3, uptempo shoes like the Puma Deviate Nitro 3, long run shoes like the Nike Vomero Premium, recovery day shoes like the ASICS Gel Nimbus 27, and race day shoes such as the Mizuno Wave Rebellion Pro 3 Lo.
The Supwell Shoe Rotation Pyramid is back for the third edition. From the one-shoe warriors to the five-shoe degenerates, we’ve built out rotations for every type of runner. Whether you’re stacking miles in a single pair or fine-tuning your lineup with daily trainers, long run crushers, and race-day rockets, this pyramid breaks it all down.
1 Shoe Rotation: One and Done
ASICS Megablast—Daily runs, speed training, long runs, race day
People throw around the term “rotation killer” fairly often, but the Megablast is the one shoe that truly lives up to that title. In our testing, we put the Megablast through all the trials and tribulations of high mileage training - from 20 mile double days, to a 25 mile long run, to strides at a sub 4 min/mile pace - and the shoe passed with flying colors.
ASICS Megablast
2 Shoe Rotation: Getting Serious
This rotation features two highly-versatile training shoes, chosen for their contrasting heel-to-toe drops.
Brooks Hyperion 3—Daily runs, light speed work
The Hyperion 3 is a lightweight, 10mm drop daily trainer with a bouncy, non-plated midsole tailored for daily mileage.
Brooks Hyperion 3
Hoka Mach X3—Speed training, long runs, race day
As a pairing, we’ve chosen the 5mm drop Mach X3, a plastic-plated, 45+ mm dual-foam shoe that can handle long runs, speed training and racing with ease.
Hoka Mach X 3
3 Shoe Rotation: Enthusiast
When you add a third shoe to your rotation you can really start to develop an appreciation for the best quality of each shoe.
Adidas EVO SL—Daily mileage, speed training
The centrepiece of this rotation is the EVO SL, a versatile uptempo daily trainer with a full race foam midsole.
Adidas Evo SL
ASICS Sonicblast—Long runs, recovery runs
For long runs, we’ve picked the newly-released Sonicblast, which thrives at long aerobic and steady efforts (despite ASICS positioning it as a speed training shoe).
ASICS Sonicblast
Mizuno Wave Rebellion Pro 3 Lo—Speed training, tempos, race day
For race day and key sessions, we’ve gone with the bouncy, energetic, and highly-underrated Wave Rebellion Pro 3 Lo.
Mizuno Wave Rebellion Pro 3 Lo
4 Shoe Rotation: Shoe Sicko
This rotation features two daily trainers with different foams, drops, and rides, a speed training shoe and a more dedicated race day shoe.
New Balance 880v15—Daily mileage
The 880v15 is a standard mileage workhorse. We really like it for its consistent, reliable, and stable feel.
New Balance Fresh Foam X 880 v15
ASICS Gel Nimbus 27—Long runs, recovery runs
The max-cushioned Nimbus 27 is great for recovery days when your legs are beat up and you just need an ultra-comfortable shoe with a great rocker that helps keep you moving along.
Asics Gel-Nimbus 27
Puma Deviate Nitro 3—Speed training, race day
The Deviate Nitro 3 is fast and firm and perfect for speed training, progression runs and tempos.
Brooks Hyperion Elite 5—Race day
We've paired the above training shoes with the Brooks Hyperion Elite 5, a jack-of-all-trades race day shoe with a soft and bouncy Vaporfly 2-esque ride.
Brooks Hyperion Elite 5
5 Shoe Rotation: Mileage Degenerate
Our five shoe rotation has a dedicated option for every type of run.
Brooks Ghost Max 3—Daily miles
The Ghost Max 3 is a cushioned workhorse for aerobic mileage.
Brooks Ghost Max 3
Nike Pegasus Plus—Daily miles, speed training
The Pegasus Plus is a lower-stack, uptempo shoe with a traditional, direct ride that can also be used for logging daily miles.
Nike Vomero Premium—Long runs, recovery runs
In contrast to our two daily trainer picks, the Vomero Premium, a 55mm stack, dual Air Zoom behemoth is designed to take as much stress off the body as possible.
Nike Vomero Premium
Hoka Rocket X 3—Speed training, long runs
For speed training and long runs with pace, we’ve gone with the stable and reliable Rocket X 3.
Hoka Rocket X 3
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ASICS Metaspeed Ray—Race day
The Metaspeed Ray is our go-to pick for peak races and one you'll want to save for one or two key workouts before race day and race day itself
ASICS Metaspeed Ray
Check out our First Edition of 5 Options for Structuring Your Running Shoe Rotation and our Second Edition of 5 Options for Structuring Your Running Shoe Rotation.
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