We're living in another running boom. Races are waitlisted, run clubs are exploding, and apparently people are using Strava as a dating app now?? I don't make the rules.
To that end, shoe brands have absolutely capitalized on the moment — and honestly, I think that's a good thing for runners. Innovation plus demand has produced a market where there is genuinely a great shoe for almost every type of runner and every type of run.
In this issue, I want to walk you through the rotation I actually use — broken down by run type. Before I do, a quick disclaimer: most people don't actually need a shoe rotation. One solid daily trainer can carry you through the bulk of your training just fine. But if you’re reading this newsletter you’re probably an enthusiast who enjoys running, and I'd argue there's something genuinely motivating about being excited to lace up a specific pair for a specific workout. Gear enthusiasm is real, and it's not something to be embarrassed about.
One more thing before we get into it: I'm not a big plated shoe guy. I reach for them occasionally, but outside of races, specific short workouts or race-prep runs, they don't show up much in my rotation.
Easy Run / Daily Trainer
These are the workhorses. They'll handle the vast majority of miles in your week — the 6-milers that are on the schedule just because they need to be or the random Tuesday morning run you almost talked yourself out of. You shouldn't have to think much before reaching for these as they can “do it most.” I say most because although they will get you to the finish line, they are not great race day options. However, they are on the more affordable end of the spectrum and built to last.
My pick: Asics Novablast 5
Runner up: New Balance Rebel V5
Workout Shoes
If you're obsessive like me, you probably have a couple (or few) of options here. I like to split workout shoes into two buckets: 5K/10k pace and under, and half marathon to marathon pace.
For 5K/10k pace work, you want something fairly light with enough cushion to feel snappy and quick — the kind of shoe that makes you feel fast before you even start. These shoes generally have a rocker profile to aid your running form and improve running economy. For half marathon to marathon pace, you want something that comes to life during your “cruise control” pace. Basically a shoe that doesn’t like it when you go slow and can’t really come alive for the 5k pace type work.
My picks:
- New Balance Fuel Cell Super Comp Elite V5 (plated) for 5K/10 work
- Asics Megablast for HM-marathon pace - I feel strongly about this. Asics Superblast 3 could probably fall into this category as well
Long Run
This is the category with the most flexibility. Your daily trainer or even a workout shoe can double here without issue. But when I'm planning a long run with some progression miles or a faster finish built in, I like having a shoe that's cushioned enough to protect the legs over distance, but light enough that picking up the pace in the back half doesn't feel like a punishment.
Think: something that handles easy pace comfortably but doesn't fight you when you ask a little more of it.
My pick: Asics Superblast 3
Race Day
Probably what we are all here for right? I could write about the evolution of Super Racer shoes but that would take several issues. For this category, you want something very light, bouncy and responsive. Slower paces in these shoes actually do not feel great as they are not built for everyday abuse. I typically reach for mine once or twice during a training cycle — usually a goal pace run or mid cycle race — and then on race day itself. Expect to pay for the privilege. MSRP of $275+ is the norm at this point, and the durability reflects that price in the opposite direction. Worth it? On the right day, absolutely. However, what’s most important here is that you find a super shoe that feels good on your feet and you have confidence in. Don’t buy the Alphafly 3 (or my pick below) because that’s what everyone is wearing at your local race.
My pick: Asics Meta Speed Tokyo Edge for a Half/ Nike Alphafly 1 or 3 for a Full.
Bonus [underrated] Category — Recovery
Max stack, max comfort, minimal concern for pace. These are the shoes you put on when the goal is simply to move your legs without adding stress to them. I’ve been hammering some long runs this build and I find myself needing these more often than I thought when I purchased them. Some of these shoes are technically banned from competition due to stack height, which tells you everything you need to know about where they sit on the comfort-to-speed spectrum. They're heavier, and that's fine — pace is irrelevant on recovery days anyway.
My pick: Asics Gel Nimbus 27
Where to Buy
If you're in San Diego, Milestone Running is worth a visit. The staff are predominantly runners running and the fit process is friendly, solid and not overwhelming.
Also, Road Runner Sports has a VIP program that gives you 90 days to run in a shoe and return it if it's not working. Useful when you're trying to figure out a new category.
Athlete Spotlight
Shoutout to Bailey for completing the United NYC Half this month in 1:41:01. She has been putting in the work despite a demanding job, and her solid foundation with this half is setting her up for a great year of racing. 🙌🏿
That’s it for this issue! Shoot me a message if you got questions or you’re simply excited after your next shoe purchase.