When people ask me what shoe to buy as a new runner, instead of explaining everything now all I have to do is send them this video! Excellent breakdown!
My running journey is quite the opposite. I bought an On shoe just because I like its style and how comfortable it is then after awhile I looked at their website and learned that's a "running" shoe and that there are different types to choose from like how responsive or cushioned it is. I always thought running shoes are neon bright colors and will never consider buying one for casual wear. Then since I accidentally bought a running shoe, I tried running... now its been two years and have 5 pairs 😄 but basically 3 shoe type rotation (daily/long runs, speed/tempo runs, race day). That On running shoe was a good investment and blessing for me because it contributed for me to have a healthier lifestyle - lost weight and lowered my resting heart rate. And because of my running consistency around my street, I influenced some neighbors to run and my wife too. I suggested a Nike Pegasus 40 as her first running shoe and she loves it. What a great running journey so far. :)
That is easily the best video on shoe rotation out there, specially with information for beginners about when and what to "upgrade". I'm currently with 2 pairs of the adizero SL and an invincible 3 and totally agree with you, for what I do it's definitely enough. However I'm always looking for a faster shoe to get, I think the bug got me too haha
Thank you, Professor Chris, for your exceptional oratory on running shoe rotations. I fit into your last category of a six-shoe rotation. As an oft-injured midpacker, that seems to work for me. My rotation is a mix of heel drops (no greater than 5mm per my gait analysis), midsole materials, and stack heights.
That is the way… options are always good. Stacks. Midsoles. Foams. Geometries. The 6 should rotation I show was me trying to balance that the best I can.
Great video! Super good insights here, especially for the newer runners! Our feet and legs take time to harden up and as such you can't fast track it by grabbing a pair of Vapor flys in your first month of running. You need to progress through the stages.
Great as always! After years of running, injuries, recovery, I go one step further with my shoes. I took the Adidas Adios 8 for fast fast/intervals/ speed workouts & NewBalance SC trainer v3 for daily trainer WITH a rotation of my Hoka Clifton 9 GTX. Yes, because for those who live in countries with rainy/snow seasons, you really don't want to have you feet wet or cold. A goretex/waterproof shoe is essential for me in my rotation.
I'm not a fan of GTX running shoes...EXCEPT for running in the snow. They do a great job of keeping snow/slush out of the shoe during 60-120min runs in the snow. Ideal use case for me. (Being from NY state in the USA...I know snow....well. 🤣)
I've had a couple of GTX/WTX/eVent shoes in my rotation and all of them have proved useless. My feet got wet anyway and the shoe breathability was at close-to-zero level. A _walking_ shoe with a membrane? Yes. But definitely not a running shoe.
Just finished a 15 miler with 400 ft of elevation with the On Cloudeclipse. It's definitely a distance shoe, but it's so dead going up hills. Still a great shoe and I intend to keep it.
@seanmonteverde When I took at look at the Eclipse and Surfer in an On store last fall I was surprised how soft both were. I used to run in Ons in 2018-2020 and “soft” is not a word I ever would have used to describe them. I’ll be curious what they update with both and I may cover them on the channel.
@@SagasuRunning I was dubious of the On tech, but I'm a believer now. However, I do prefer the softness and responsiveness of the ZoomX over the "softness" of the CloudTec Phase. Again, shoes are tools and I think I would've gotten injured if I kept running in ZoomX shoes.
Great video, love your channel. Have a suggestion for one of the next videos : Shoes maximum mileage before being discarded or downgraded to dif function. I have pretty similar shoe collection - would be nice to see your actual shoes wear/mileage count. Thanks and keep up the great work!
There isn’t anyone number. It depends on so many things. The barest advice I can give is to say that if the shoe is giving you new aches and pains that it never did before it might be time to retire it. If you follow my Strava you can see the shoes I’m currently running in and the distances on them. I track that stuff over there.
Thank you, this video was incredibly helpful! I took up running this summer again after a couple of years. I started with a pair of Ultraboost I ran with in high school. I have logged this year about 200 miles on those shoes and in total they probably have about 300-500 miles on them. My coach back in HS never talked about things like shoe rotation, nutrition, strength training, increased sleep, routine yoga/stretching, etc. and so I have seen a much more significant increase in progress in my running than I did in my 4 years of HS. The main issue I have been having I believe are these shoes because I have had to take 2 different week long breaks in the past month due to how much pain I'm feeling in my left knee and right achilles. This video was incredibly helpful and I decided to start with the HOKA Clifton 9s because I am running about 35-40 miles a week with the intention of reaching 50 before I start focusing more on speed workouts. I was planning to start speed workouts this month but these injuries have put me behind. When I reach 50, I will follow the rest of your plan to try to accomplish my goals! Thank you again, this video was exactly what I needed!
Sounds like your HS was old school and of the "no pain, no gain" mentality. Having at least two shoes to rotate will help you quite a bit. Also, good plan to build the base before you worry about the speed. 👍🏻
Very helpful! Love the visualizations of the shoe rotation. One addition that could be neat is highlighting/grouping which shoes in the rotation would be most relevant & beneficial for a 5K (and maybe even for what kind of training sessions) vs 10K vs Half vs Full Marathon. That way if I’m thinking about training for, let’s say, a 5K and Half in the next several months, I’d be able to pinpoint which shoes would be best suited for those 2 races specifically, if that makes sense. Regardless, thanks for all your great content! Because I’ve watched several of your videos, I’m able to piece together the info to come to a shoe rotation decision.
It’s not that literal time. The full rotation at the end of this video would work for any type of road racing. The trainer + racer combo really is universal. Depending on the race distance the race shoe may change … but fundamentally it’s the same idea. Also trainers are trainers… fairly universal for any type of training, until you get into really long runs, like for a marathon build, that is where an Asics Superblast 2 comes into play. A super shoe is also by feel. There are marathon specific shoes as well as 5k specific… but most work across the board.
@@SagasuRunning makes sense in principle but I feel like there could be opportunity to choose a specific shoe, particularly in the “Speed” category, based on what races you plan on running. For instance, if I plan on racing a 10K in Takumi Sen10, I might choose Speed4 as my speed/tempo shoe. But if I plan on signing up for a marathon later, I might end up ditching the Speed4 (to cut costs) and use my marathon race shoe to be my tempo shoe. Something along those lines..
Great video, I think the injury prevention is really important to stress. Running in different kinds of shoes seems to really help. Personally I think the "flats" track/speed shoe should be the second one. You can also do simple easy runs in it to build foot strength. You can run intervals.. they are also just plane fun.
I agree on a good pair of flats, except for a brand new runner, which was the thread I tied all this video together with (showing how rotations can grow form nothing). A more seasoned runner....totally. I've recommended such in most of my other videos on rotations and/or had rotation guides in them.
To add to the shoe rotation - I also want my cheap long walks/ canvassing shoes (something that builds foot strength but doesn’t cost as much as normal running shoes). For me: my trainer/long run shoe rotation is between Topa Pursuits and Terraventurers. One’s a zero drop and the other is 3mm. My strength training and treadmill speed workouts shoes are Topa ST-5, a minimalist zero drop shoe. My racing shoes are Newton Elite, 2mm drop. And my canvassing shoes are just whatever is under $60 Xero, all their shoes are minimalist zero drops but half the cost of Topa, they also have like 12mm of sole thickness so they strengthen your feet while walking on a paved road.
I actually come from barefoot running…so this type of rotation make sense, if that is your world (it is no longer mine). Foot strength is something I prioritize, in general, and it’s why I spend nearly 90% of my day barefoot…I only wear shoes to run daily or go out for errands/dinner (which is rare).
I'm following a half-marathon training schedule to try and return to the running shape I was in a few years ago and I didn't even realize I was building a rotation nearly perfectly as if I'd watched this video before. Started with Pegasus 40s and started using the Structure 25s as well because I worried I was wearing out the Pegasus too much and I wanted to try a different shoe. Ordered Saucony Triumph 21s when my schedule brought me up to 5 days/week runs and started to include 5+ mile runs. They're arriving today on my rest day. I'm going to break them in on my easy 3 mile runs tomorrow and Saturday and hopefully get a nice solid 6 mile run on Sunday. My next intended purchase was a fast shoe but I hadn't settled on one yet, I might have to go try some on at nearby shops first.
I look at it as motivation to stick with it. If buying shoes makes me happy and more likely to run more miles, then it’s worth it even if I have shoes my 9-10 minute/mile self doesn’t really need.
I believe I have made the perfect rotation for me, Asics gel nimbus 25 and invincible 3s for easy runs, Saucony Endorphin Speed 4 for fast workouts on the track, NewBalance rebel v4 for threshold sessions and Vapor fly 3s for racing. Having a rotation literally got rid of my shin splints.
Sounds like you know what works for you. You seem to like soft shoes with a lot of sink-in feeling. You definitely got a range that will work for that well. 👍🏻
As a one year old 60 year old runner- I started with Brooks Ghost, 2nd pair Brooks Glycerin (don't like- they feel a bit dead) 3rd for fast intervals- NB Rebel v3 on sale & now have 3 to try & decide: Saucony Endorphin Speed 4, Asics Superblast which feel great after a 5km run or Novablast
Have been going through this process exactly as you describe. Found that my daily trainer was too harsh when my runs got longer (even after 8 km already). Then bought something superplush at discount (nb ffx more v4), but now find that this doesn't realy support good runnibg form on higher tempo's and I am looking for the supertrainer which will also be usable on race day. Therefore I'm looking at the Saucony endorphin speed as it has good reviews and this brand has served me well in the past. Greetings from a former sprinter who is trying to do longer runs but isn't handling all that mileage too well yet
The Endorphin Speed 4 is a good choice for what you are looking for...great for training and some faster running...though the Adidas Boston 12 is a faster shoe for racing, but not as good for easy training. I have a video comparing the two. Greetings from a road runner currently working on middle distance speed and things are going slow....🤙🏻
interesting discussion, great video for beginners, i wish I saw this content when I first starting out. Unfortunately since I been serious for the last 3 months or so, when i first started out I straight away went for AP3😅. I thought I can do everything in those and indeed i am able to, but having fear of the durability (tho i know it gonna last for long time) I went down the rabbit hole of running shoes bug and purchase Speed 4, Boston12 and latest added Takumi Sen 10 into my rotation as I just starting out a real structured training. Having said that, I am still lack in the area of daily trainer or max cushion shoes as I am waiting to get SL2 or any new model coming out this year. I am using speed 4 for my more easy run as I felt it does work for me for sometimes although I felt like running more in Adizero line, the Speed 4 do encourage me to run in different mechanics, so its cool tho. This is my current rotation: AP3 : Tempo (once a week) Speed 4 : Easy Run (I used this bcos i dont have options now, twice a week) TS10 : Intervals/Repeats (Once a week) Boston 12 : Long Runs (Once a week) To those who just starting out, this video is SUPER USEFUL! Dont be like me, I spent countless hours scrolling through internet, reddits, etc to learn about particular brand which now I felt I shouldn't be doing that so much, haha, but it is what it is and I am glad that my running journey brought me to your channel and I am grateful for that. Looking forward to more content from you!
If you are looking for a daily trainer…. I’d definitely recommend Puma Velocity Nitro 3. It has similar foams to the Adidas shoes you have. Or wait until the Adizero SL 2 releases.
Very surprising how few Nike's you've included in this video given how much you cover them on your channel. There is a great how to build a Nike shoe rotation video though, which might be a reason to present different models this time around :)
Well, I was trying to make this as beginner friendly as possible, from the structure through the shoes I’m recommending. I did mention the Peg and Invincible, but in both cases there are better options in those categories. Nike doesn’t make a “fast” shoe worth mentioning right now, so no go there. I also don’t think the Vaporfly or Alphafly are good options for first time super shoes experiences either. But yes… once we have more of the 2024 Nike line out in the market I’ll update the Nike Rotation guide. Likely this summer or fall.
Nice explanation man! As an aspiring race runner my rotation consists of a hoka clifton, a newbalance 1080, the Fila Kr6 and for races the takumi sen 10 as I race 5Ks only!
@@SagasuRunning the kr6 is a light, fast and relatively cheap fast trainer, I think Fila doesn't sell them in the US or Europe, people use it a lot here in Brazil though!
Thanks for sharing this. I'm watching this for the 2nd time now. I've just started running at the end of November and I've been using my old Pegasus Trail 3 that I've mainly used for long walks for almost 2 years. I'm thinking of getting a more cushioned second daily trainer but I'm confused on what to get. I have a history of chronic ankle instability (oversupination). I have been doing strengthening exercises and my ankle is stronger now but I still don't want to risk another bad sprain. I've been reading articles and watching videos and found that shoes for stability are designed for overpronaters. I read that oversupinators are advised to get neutral shoes but I would like to get something that has some extra lateral support with good traction but it's difficult to sift through all the daily trainers available in the market. What would you recommend for someone like me? Will the novablast 4 or 5 be a good option? Thanks in advance.
Keep in mind, I'm not a physio, but I do have mild supination. You want something lower to the ground and fairly wide. A Pegasus 41 would be my first recommendation. If you want something more cushioned the Novablast 5 might work, especially if you have no issues with the Peg Trail 3. Another option worth looking at is actually the NB4, it's less dynamic than the NB5, but it runs wider laterally and the foam is slightly firmer which should give you more stability.
@SagasuRunning Thanks. Update: I checked the asics site and found they have recommendations for underpronation and novablast 4 is on the list but the 5 is not, so your recommendation is on point. But I will check out the peg 41 in store first before deciding or maybe I'll wait until they put the nb4 on sale in my area because as of the moment the nb4 and nb5 are both priced the same in the asics site here.
Great as always Chris. Nerd alert: Superblast 2 photos have now leaked it seems ASICS only fixed some issues (outsole cut outs, upper) plus updated the fast foam without screwing too much with the design.
We will see. I saw those photos but we still don’t know if they actually put a plate in it or not and it’s still a little unclear if it’s still a dual foam midsole. Though all FFTurbo+ with no plate will be HEAVENLY ! 🤞🏻🤞🏻🤞🏻
@@SagasuRunning Oh god I hope they won't do such a stupidity to put a plate there. In case they do, I'll stock more pairs of v.1. I think it shows in one of the photos that is dual foam, pretty much same ratio too.
As of now no. I have talked about NB on the channel and why quite a bit. I’m not a fan of the 2024 design changes and I’m having trouble finding the shoes here in Taiwan where I live.
I have way too many running shoes that I got into by watching TH-cam (lol) and more than I can handle. My thing is, I'm trying different shoes every time I run. I don't know if it will affect me in any way, but I enjoy it.
Honestly, it’s good for you. Remember the whole training stimulus thing I mentioned. The more shoes you rotate the better. Eventually you’ll settle one(s) that you REALLY like. Until then, enjoy the ride… 🤙🏻
Great video! So I got a 32 min PB for me to 4:11 in the London Marathon this year which I know is average but that was thanks to lots of strength and conditioning, sports massage etc as well as consistency with my training. I went to Runners Need in London after the marathon and they were shocked I did everything including the race in a pair of Ghost 14's! (had no idea about 'shoe rotation' before the marathon). I was going to treat myself after the marathon anyway so was advised to get some Gel Kayano 30's for my base runs, Speed 3's for Tempo runs and then some Endorphin Pro 4 shoes for race days. Just interested to know how much preparation you should do in your 'race shoes' before race day? As I've been told they have a shorter shelf life? There's just so much info out there on this stuff and so much conflicting information! I was assuming I'd do all my long runs in my Gel Kayano's? Or should the Gel Kayano's be for slower long runs and get something like the Superblast for more of the race pace long runs as well as the Endorphin Pro 4's?
The EP4 is very durable. You don’t need to worry about that shoe at all. It will go hundreds of kms. The Kayano is a stability shoe, quite heavy as well…. Likely best for easy and slow runs. The ES3 is a good tempo shoe but after 15k or so PWRRUN PB tends to give out some…. You’ll be able to do a lot with these three shoes and the EP4 can handle a lot…. But the SB2 pairs nicely with the EP4 and they will work well together for all the long runs with pace you need to do.
Just to clarify again Slow/Easy/Recovery runs use the Gel Kayano 30's, ES3 for shorter/tempo runs then the SB2 + EP4's for interval sessions/ race day pace longer runs and race days? Thanks for your help!
Thank you for this video! I currently have Asics Gel Nimbus 25 and the Asics Superblast. My Nimbus are worn out and I need to get something new. I am a bit hesitant of what to buy due to some saying that difference in drop and midsole is important for reducing the risk of injury. My question is, should I consider buying a soft daily trainer with less that 8mm drop? Btw, I'm running 40-50km a week. And if anyone has good experiences with a shoe rotation with Superblast, I'm all ears.
I wouldn't worry THAT much about drop. Going from say 4mm to 10mm might be alot but 8mm to 6mm would be barley noticable. The 8mm of the N25 is likely closer to 6mm when you weight them and the SB compresses as well. I'd consider added the Novablast 5 as a daily shoe to replace your N25. It is lighter and bouncier than the N25 and better as a daily shoe. The Novablast 4 is an option as well, but compared to the NB5 it's a little more clunky due to width. I'll have my Novablast 5 initial impressions review up next Sunday.
@@SagasuRunning Thank you for the recommendation. I would probably try and wait for the Novablast 5 then, even though it wont be available before december 1. But it would be ideal not to have a quite as clunky and heavy as the NB25. Was just worried about being in the same groupe of midsoles. Gotta give it a watch, then!
My wife already calls me "centipede" because I search the best shoe to me beyond mkt and stuff.... I'm a true believer in we need 6 months running over a shoe to really know it. Reviews and marketing infos are good, but nothing replaces experience.
Agree on the experience. It’s why I’m trying to get all the major shoes I cover on the channel well over 200mi (320km) for trainers and 100mi (160km) for racers, for my long term reviews…. At least. Much more for shoes I really like and enjoy.
Amazing video! Unfortunately, I collected my shoes rotation in kinda reverse sequence lol.. 1. Bought Boston 12 as my first pair and feel it wasn't for a begginer like me. And I put it back in the box so I can use it later on. 2. I bought a local shoes in my country (Indonesia), but that is also fit for cushioned trainer based on this video. The feeling of using it kinda wants me to run faster, but my HR is not there yet for a beginner. 3. I bought a Mizuno Wave Rider 27 and it feels great! It covered most of my mileage from pace 10 to pace 7.30 in less than 2 month 😂 But I still think of getting Novablast 4, triumph 21 or Nimbus 26 haha
considering the vast array of options out there right now, people will never feel that they have "enough" running shoes. but anyway, I think you forgot to mention another variable in building a shoe rotation that will be useful for injury prevention. That is shoe characteristics. you can put here midsole firmness/softness, stack height, geometry, etc., but here I'd like to specifically propose about shoe drop. I found this important because of my last major injury which I had back in March 2018 when I still run dominantly in one shoe rotation. At the time it was the Brooks Ghost 10. After 2 months, I realised that 12mm is too extreme for me and injured my ankle. I cannot run comfortably for about 5 months. 2 of those months I stopped running completely. Different shoe drop allows different set of muscles vary their workload, hence reducing the risk of overloading 1 set of muscle group. Since then I always try to have a variety of drops in my rotation. For example now I have the Kinvara (4mm), Boston 12 (6,5mm), Triumph 20 (10mm) and a barefoot sandal (for the last 2 years I added this into my rotation, 0mm drop) for my daily trainings, speed stuff, long runs, etc. For racing I currently have the puma deviate nitro elite (8mm), which I will replace with the endorphin pro 3 (8mm). But I rarely join a race anyway. With this kind of rotation I managed to be relatively injury free since 2018. Ok, my weekly mileage is not that high. Ya at least since 2019 I can get more than 2200Km/year, for 5 years in a row. Still fairly consistent for a regular guy I think 😂
I agree actually. I run in a range of 0-10mm drops, mostly 6-8 right now. The shoes I did feature in this video have a range from 5-10mm. It’s important but a bit more advanced. I have discussed it, extensively in other videos.
Thank you! My wife needs to watch this! Can you recommend a stability shoe rotation? I have flat feet, overpronate and have ITBS. 😃 already have the GT2000 12
I don’t need stability shoes so I don’t pay much attention to them… but for Asics the GT2000 is their stability trainer the the Kayano is their cushioned stability trainer. Beyond that for fast or race shoes, Saucony will be your best bet as they always build some level of mild stability into their shoes.
This is an amazing video to have. Currently going into a 8k training block so getting a right rotation has been a headache for me. But I think I finally decided on the nb rebels as my daily with the superblasts as my long run shoe and the puma deviate nitro for anything a little faster.
The Mileage of my Boston 12 just exceeded 250km but I don’t feel comfortable and Puma Velocity Nitro 3 is on my shopping list! Besides, I got Asics Magic Speed 3 for speed sessions/race and Hoka Rincon 3 as recovery run.
The VN3 + B13 is a great combo. Similar foams and feels but plated vs not plated. I’ll have my long term review of the VN3 out in the next week’ish. I’m a big fan of that shoe!
My friend of mine is crazy, his running shoes rotations is 4x Superblast! He’s so obsessed with it. He used it for daily training, recovery, long run & speed sessions. The dude splurge alot of cash because he also purchase a pair of metaspeed sky paris as his racer. In this case, i would like to know. What do you think about people who have shoes rotation system, but using a same model shoes? Is it going to give same benefits/cons as per you stated?
As I mentioned in the video. I often do this. My half or full marathon build rotation has been two pairs of Pegasus and two pairs of Vaporflys quite a few times. Rotating a fresh pair with an older pair is great, especially if the shoes work for you. Now rotating 4 pairs of the same shoe… well, I guess your freind likes what they like. 🤔
@@SagasuRunning 😂 yeah you’re right. He can talk about Superblast all day. He really love it. Btw, great video as always, thanks for the reply. Keep it up & stay safe running!
Great video! I have some more question. I will fit in consistent-intermediate runner based on your guide. I already have 2 shoes looking to get a new one. 1.newbalance 1080 v13 for cushioned 2.superblast maybe fast category. And now I think I want to buy 1 trainer shoe. Which one do you think i should get? Rn my eyes are on cloudsurfer and nike pegasus 40 or some adidas.(but don’t know which one to choose)
The surfer is soft (at least when I tried it on). The Pegasus is always good. The Adidas SL and Supernova Rise are strong too. The Puma Velocity Nitro 3 would maybe be my pick though. It may be the most versatile of them all. It will be a nice contrast to the ultra soft 1080 and the more stable SB.
@@SagasuRunning ok I will look through them. Oh one more thing have you ever tried on cloud eclipse? Do you think that shoe too similar to superblast? Or can it be putted into daily trainer?
The SB isn’t a daily trainer… it’s a training shoe for the marathon. That being said, it does just fine for daily running. It’s just a bit like taking a sports car out on a grocery run… that’s all. There is nothing quite like the SB. The only shoes they come to mind are the ones I referenced in the video and the New Balance Balos.
Thanks for great videos as always! 👍 I have a question. I’m training to do my first marathon and have a little shoe-rotation at the moments. Invincible 3 as my main shoe, a Peg 40 for some change, and some tempo runs in my tempo next%. I’m considering getting the Alphafly 3’s as a shoe to do my marathon in, and I like you approach with “getting to know the shoe you race in”. I just see a lot of places that say super shoes only last around 150-200km, but I guess that’s where the best part of the shoe is? My question is, when you say you do your long-runs in older supershoes because you love the way they feel, is that then +200km shoes? And if so, for how long do you wear your supershoes? To they become more compliant by wearing them down? Or what’s your take on supershoes wear? Thanks for all the info and perspectives as always! 🙏
It’s mostly ZoomX, traditionally it has about 150mi of good racing in them then another 150+mi (really as much as you want as long as the outsole holds up) for training. The AF3s seem to be sticking to the 150mi of racing then maybe more for training. They seem durable from the reviews I’ve seen. You’ll know when they are better for training as they loose their pop… for Nike it’s both the foam and the plate. They just feel less lively.
@@SagasuRunning That makes a lot of sense! Very great insight, and something I haven't been thinking about in that way as I've only been a runner for 10-months at this point. Thanks for the know-how, and perspectives on how to use the super shoes! 😊👍 I'll be getting one sooner then!
I have started to add structure to my running routine so decided to add another shoe to my daily trainer. Seems like I made the right choice of getting a cushioned shoe. I really have got a bug for boston 12 though 😅. Trying hard to take your advice and progress more before adding a 3rd one.
Thats a really great video. Especially that you differ between new and beginner runners... big kudos for that. I mean I do have around 40pairs of shoes because I'm a weirdo... but one thing I can really support to the fullest: Buy multiple pairs of your favorit shoe... for me its the Xtep 160x 3.0 (not the pro) I do have 5 pairs of them, its the best shoe I ever had and so far no shoe ever came close to that. But there is the actualy question: do you believe in a shell life? Its a beaded peba foam and (thanks to you) I clean my shoes after every run, and I also store them in a dark room with the same temp (classic room temp 20°C), so IF there is a shell life, it should be absolute minimal right?
The oldest shoe I have with me is a pair of Nike Streak 6s from 2017. The pylon foam in them feels firmer than a I remember. It’s definitely showing its age. Otherwise the next oldest shoe I have here in Taiwan is a pair of OG Nike Alphafly 1s… they feel fine, though I still don’t like running in them. UV exposure is the worst for shoes. So keeping them out of light it best. Humidity is the next but depending on the climate you live in only so much you can do.
Thanks for another great video, really well presented as always. Just into training for my 4th hm, Adios 8 and AP3 waiting in the wings to try out. Curious about a cushioned shoe but have never tried one, used to use my Boston 9s for easy runs - loved the feel. For four runs a week, is a cushioned shoe needed?
I mean, if you can make a Boston 9 work for you still...yes, thats enough. I miss that shoe, it ran much more than it's stack height said. If you are curious about a cushioned shoe for some easy running, that will pair well with your B9...take a look at the Adidas Supernova Rise. It's the shoe I wish I had to pair with my B9s or Adios 5s back in the day. It's got a lower stack for 2024, a very flexible base and an outstanding PEBA foam made for training specifically. It's one f my favorite shoes of the moment. Thank you for the kind words on the channel. 🤙🏻
@@SagasuRunning - Thanks for the quick response, appreciate it. The Boston 9s have just gone to recycling, was intending to use the Adios 8 for easy runs but I'm not getting any younger! The Supernova rise is one I hadn't thought of, will take a look. Using up some Sauconys for now, looking forward to trying the new shoes. Thanks again for you videos, great content! 👍
@suranperera4620 Even better… the SNR/A8 combo is literally all you need for trainers. All bases covered between those two shoes and the A8 and AP3 can handle all of the fast stuff.
Great content as usual really enjoy your channel thank you 🙏🏼. I have a question 🙋🏻♂️ regarding speed work/interval shoe . Well into my 3rd year of running and with spring marathon over focusing now on developing running efficiency with speed work 5k10k training . 2 main speed sessions per week they are usually around 7-9miles of intervals threshold etc . I usually would use one of my older carbon plated racers for these like metaspeed sky+ or Hoka rocket x2 . Do you think these speed work shoes you mentioned (cielo /takumisen )would benefit me more for these sessions . Or should I pick up another pair of metaspeed sky plus which are on sale and use them .
If you are working on speed and 5/10k times you owe it to yourself to give the Takumi Sen 10 a try. I’m currently doing the same and finding mixing the TS10 and Metspeed Edge Paris a great plated combo. Very different shoes but both exceptional. Thank you for the kind words on the channel. 🤙🏻
Thanks for your various response to my comments. Could you advise if the pegasus plus and the novablast 4 is a good rotation for a fast and cushioned trainer?
That combo will work. The NB4 is the best max cushion trainer of the year. The one issue is coming from the NB4, the Peg Plus is going to feel very minimal and barely there. So alternating will be a very different stimulus…. Which is a good thing. So keep that in mind.
at the moment i have 3 shoes, all the exact same, Saucony guide 15, that I've been running in for the past 5 months, in those months I've increased my weekly mileage from 10 to 50+ miles. I've maxed out the recommended 400 miles on 2 of them just recently. I've done all my workouts in these pairs. from long runs to tempos to intervals. it's worked well so far, but recently I've wanted some more fast shoes but i am on a budget of 200$ for 2 good shoes which has been good enough for one pair alone but not 2. any recommendations?
Rotating trainers like that is a great idea, especially if they work for your feet. Since you like Saucony so much and that budge tis $200 USD(?) take a look at the Saucony Endorphin Speed 4. That is a great next step for you for a faster shoe that will last and will have (a little) stability so it won't be so hard coming from a stability shoe.
@@SagasuRunning yeah 200 usd for 2 shoes, i'm getting the ride 16s right now cause its only 60 bucks in a month or so when my third pair of saucony guide gets worn out hopefully my dad will buy the endorphin speed 3 that are only 130 usd
@@SagasuRunning I want to Run 4 to 5 half marathon next year and lots of long distance running. I heard Carbon plated shoes are used for PB and goal marks. I m not aiming for PB and all marks.
I was in an accident and want to start running as soon as possible. My current line up is the brooks adrenaline 22, saucony kinvara 14, hoka mach 5, adidas boston 12, and the vaporfly 3s
Thanks for the great video. I'm really just getting into running but I have a pair of Adidas 4dfwd 3 that I bought a little bit ago cause I thought they looked cool. Do you think I could use those as a daily trainer, or would you recommend going out and buying a new pair?
If they are comfortable for you and you are just getitng started, under 10mi a week or 2-3 runs under 2milies...then they are ok. However, they aren't running shoes...so if you get more serious I would look at some of the options in this video and start with a daily trainer.
That works well. I also have done this often over the years. Pegasus and Vaporfly with a pair of Luna Sandals for everything else. It works well and you build strong feet.
I'm 5'8, 89kg. Currently my shoes are Novablast 3 (daily trainer; good), NB Rebel v3 (daily trainer/tempo; just okay for me) and NB 1080v13 (long run; most comfortable shoes I've ever worn). Now looking for another tempo shoe but can also be used as a daily trainer. Is the Saucony Endorphin Speed 4 good for a heavier runner like me? Please say yes cuz I've already ordered it 🤣
@@SagasuRunningthank you and good to know that. If I were to get a firm shoe one day is the feel too drastic for me? Also my easy pace currently is 7:45-8:45 mins/km and fast pace is 6:00-7:00 mins/km. Carbon plated shoes are too soon for me right? As I’m still considered slow and and only picked up running 6 months ago.
You don’t need a carbon shoe. The ES4 will help you learn to run in a plated shoe but still give you good flex and support…. It’s a great shoe for you right now. Enjoy them.
do you think that superblast fits in the category of everyday shoes having just another pair for racing and eventually making some long runs with the competition shoe?
I know many people us the SB for that… but I don’t think it’s a good trainer. The Novablast is a MUCH better daily shoe. The SB is a training shoe for marathon work… it’s excellent for high volume running with a mix of pace. I just think it’s too much foam, too stiff and too bulky for a true daily shoe.
Adidas doesn’t really make anything that directly pairs to either shoe. For the SB the Boston 12 is the closest as far as a use case, but it’s a very different shoe. For the NB probably the Supernova Prima, which I don’t think is out yet. Maybe the UltraBoost Light…. But the NB4 is a much better shoe.
Hi. I have ASICS GT 2000 which is my daily trainer. I am staring to get more mileage weekly so can I choose my second cushioned daily trainer as Rebel v4 ?
You can, but... The GT-2000 is a stability trainer. So if you need the stability, the Rebel v4 is a bad choice (also because I don't think it's a very good shoe). If you want a faster trainer, that still has a little stability you should look at the Hoka Mach 6 (it's MUCH better than the Rebel v4) or the Saucony Endorphin Speed 4.
It’s usually a difference between stack height and geometry. They are still trainers… yes you can use them daily. I actually have a video about the differences. Max Stack vs Low Stack Running Shoes th-cam.com/video/TJ5XUwrCmtg/w-d-xo.html
I'd go with the options I highlighted in the video. I think you are bette roff starting with a less cushioned daily trainer, so you can learn how to run and build stronger feet first. After that you can add a cushioned trainer, like the ones I mentioned or either you mentioned.
Such usefull content! Dont have a supershoe just yet but this week I get the Noosa 14 for some fast work. Other shoes I have is Vomero 16, Gel Nimbus 25, Kayano 30 and Saucony Tempus.I overpronate slightly Any recommendation for a rotation?
You have a mix of cushioned trainers and stability trainers. You are good there. The Noosa can be used as a fast shoe. While it’s not exactly a race shoe (is a triathlon race shoe, which is a bit different needs) the combo of the rocker and lightweight will make it good for fast running. I’d say the next shoe you want to look at is something plated. Keep an eye out on the new Asics Magic Speed 4… or the Endorphin Speed 4…. The Boston 12 is a good option too but will feel very different than your other shoes, maybe too different.
Such a clear and concise video, perfect for anyone looking to build a rotation!👍 How did I miss it? Volume-wise, I'm solidly in the "consistent runner" category and my natural inclination after running on the Pegs was to buy a slower, more cushioned, daily trainer like the T20 for longer miles. However, after racing my first 5K I immediately started looking for a fast/race shoe and went with the Pro 3 as a substitute for the Takumi Sen, which wasn't available. I am doing some more structured training though, using the T20 for my easy runs and the Peg for intervals/tempo, though I'm gonna start using the Pro 3 for my intervals (maybe Tempo as well?). I'm starting to think maybe the Rise or the Peg 41 could be a nice substitute for the T20, and either the PVN3 or SL2 could work as the better tempo shoe. Decisions, decisions!😅
In 2024 I don’t think it’s a great first super shoe for most runners, due to stability and durability…. Especially when compared to with the options I used in the video. Yes, the MSEP is a more durable version of the VF3 that will work better for more runners. Trust me, as a VF3 fan… it was odd not including it in this video. I was trying to be as broad as I could with this one to suit the most runners.
I wasted to much money on Nike's trying different models until I admitted that their foot last just doesn't work for my foot. Tried a pair of Novablast 4 and feel like I came home, fits my foot like a glove. So now I've become an Asics fanboy (what is funny is I used Onitsuka (Asics predecessor) 50 years ago when I was racing seriously and loved them but never thought to try them d'uh) , I find, for me, that I use the Novablast 4 and Gel Kayano 30's as my alternating daily trainers (I find the mix of stability and not stability shows are great compliments for my feet). Now I'm looking for a speed/Tempo show, but I'm leary of experimenting after my Nike experience...so any recommendations? I'm thinking Superblast as I'm not interested in a plate shoe yet. I'm doing about 40 miles/week of mainly Zone 2 endurance work now, building base & getting ready to start interval/Tempe/Speed work in prep for 5K/10K racing later this summer. Thanks
The Superblast is alot of shoe, a lot of foam. It’s great for long/fast but short/fast it’s too bulky IMO. I’d take a look at the upcoming Hyper Speed 4 for 5/10k tempo workouts. Also there is alot of overlap between the NB4 and SB, you have 80% of it in the NB4. The upcoming SB2 will be the one to get though. Asics FFTurbo+ foam is much MUCH better than FFTurbo. A hyper speed 4 + Superblast 2 will be the combo for all workouts from short to long.
Unknown quantity. We don’t get them here in Taiwan and they are rare in the west. From what I’ve read from comments on this channel from people who do run in them… it’s a bit of a mixed bag.
Interesting. Fast/Race: Puma Deviate Nitro 2 Trainer: no good shoe at the moment (mixing Novablast 4 with Puma Magnify Nitro 2) Long runs/Thresholds: Asics Novablast 4 I am surprised that Novablast is the one I am gravitating to for long runs. Purchased it for faster daily miles such as thresholds/tempo. Need a solid trainer though, Magnify Nitro 2 is quite ok but think it's a bit clunky and the upper loose fitting. Race shoe will perhaps be added a bit later, deviate Nitro and similar works just fine for me right now. Running 4-5 times/week and 40-50k/week (aim to slowly increase that)
Since you seem to like Pumas… definitely look at the Velocity Nitro 3. It’s an excellent all rounder that can do anything and pairs with the NB4 very well (they are very complimentary).
I would just add that runners can benefit immensely from lifting weights and a zero / near zero drop shoe is best for this so that’s another shoe to add. Altra or Nike Metcon Free great options.
Not a running shoe though. Totally agree on strength training and fun work but it’s something in addition to your running. Marcos are good… but so re a pair of Converse. A lot of options there. I do all my strength work barefoot (I don’t do gyms so this is all body weight and kettlebell work at home).
One more comment. For a 2 shoe rotation, personally I'd take daily trainer + speed shoe, rather than a daily trainer + cushion shoe. Current daily trainers have enough cushion anyway, and honestly I think daily trainers can do whatever functions that cushion shoes have. For me cushion shoes are more of a luxury, a nice to have, but not that important. Also, for beginner runners I wouldn't suggest plated speed training shoes. I usually suggest my friends to try non-plated speed shoes so they can strengthen their feet first, feel how it is to run fast without much assistance from the shoes. After they have more experience, strong feet and muscles, then they can try those plates trainers and super shoes. of course, this comes from someone that does NOT like plates shoes. They're good for speed, yes, but for me they feel too rigid and I just don't enjoy wearing rigid shoes too much (would still wear them if I'm intending to have a fast race or something. other than that, they stay in the cupboard).
@@LukenotLuc the superblast is such a versatile shoe. Seems like asics accidentally created a shoe that can be good for everything you throw at it. bad for business 🤣
For a true intermediate runner you can totally get away with a daily trainer + fast shoe. However, working from a new runner I wouldn’t recommend it. They will get more use out of two trainers or a trainer + cushioned shoe. So in this scenario… but the time they work their way up to a “fast” shoe… it’s an appropriate time to try a plated shoe. Otherwise I agree with you. Plated shoes should be the last thing a new runner tries. They need to develop run feel and foot strength first.
As my rotation grew I found myself losing interest in daily trainers, even though, just as you said, I would still recommend them to a beginner as a starting point. But for myself I demoted my daily shoes to casual as I take more cushioned stuff for daily/easy and speedier shoes for faster runs. And what you did not mention is the mountain of shoes that a nerd just wanted to test out but did not make the cut into the "buy more pairs of the same shoe category." At least if your feet and biomecanics are as picky as mine 😂
A very logical breakdown that we that have fallen to the effects of the shoe bug all know in our hearts…but unfortunately for our wallets we also have the clever ability to come up with an unlimited number of niche categories that justify (in our minds, not the minds of our partners and family whom we share the shoe closet with) the purchase of yet another shoe 😊
I have 2 main pairs of shoes currently some model of Baaspola Cascadia 12 look alike with less of the stability pods with a replacement insert because the shoe uses a harder foam on the second layer becuse of not using a rock plate which I have discovered the plate was causing my hip pain when I tried to get back into running, then my racing flats/lass done speed work shoes, ASICS gel DS racer 8 for now but 9 and one pair of very light DS trainer 24/25 and some cross country spikes/flats from some older models I rarely wear a Nike cross county miler and old Nike Waffle cross country 6 a spike shoe I put no spike spikes on for racing events where a spike not needed but for racing shorter distance I need grip like a muddy race where road racing shoes are not a good Idea that has gravel or pavement for a short period due to how this wears out spikes and feels uncomfortable for spikes. Reason I use trail running shoes is that most road running shoes now are lacking a toe cap that keeps the shoe toe from falling apart sooner and they have grip for running on trails or some lesser roads/sidewalks that are very poor and need a trail shoe for all the crap on the road not to mention a poor road/sidewalk with potholes and lumpy issues.
Actually a few road shoes with toe caps come to mind, Adidas has been using them lately (Adizero SL2 and Duramo SL have them) as have Puma in the Velocity NITRO 3 (though it is internal). However, rotating two pairs of the same shoe that works well for you is a great idea. Something I do often.
@@SagasuRunning ASICS has even brought back the toe cap on a few better models of road shoe/well trail sole road shoe made more for winter running, crappy roads, or gravel roads/gravel trails then anything. Other brands are between layers. Nike on the 2010's Free models and Adidas on the original Bounce had popularized the use of no toe bumper not even a different weave in early models but now more brands are using older track spikes/cross country spike/flat minimal toe bumper that is like a glued-on piece of rubber or piece of attached on while hot rubber. Some models are now even using a different weave/possibly a different more durable material added in as well or more layers for a true mesh bumper.
@caseysmith544 Honeslty, I prefer no toe cap on road shoes. It makes for a lighter shoe and more flexible upper. I run on a lot of mixed surfaces and never have wear issue on the toe. For trail shoes though, a good toe cap is part of the overall toe bumper, as you described, and much needed.
@@SagasuRunning Yes and modern toe using a tighter weave often with a different toe material added are far superior to the old 2014 10 years ago no toe protection of any kind, having run in some ASICS 2000 when model moved from 2100 series in the 2190 back to the old 2000 series, the toe on one model of non trail shoe was crappy and blew out right around the 200 mile mark to where I had to buy a new trail of the ASICS 2000 V1 made almost right after the ASICS 2000 becuse of people complaining how the early model upper fell apart in 100---200 miles depending on foot strike. Soon after I was using the Brooks Cascadia until Brooks messed up all its models one by one like the lightweight road Brooks Tempo shoe my mom wore for everyday then my shoe Cascadia after having the 11 crap out in the upper due to poor overlay where I had to do mods of some Gorilla Glue in one part of the upper more then just fixing for a running shoe gator or the shoes would fail (my dads last Brooks) fixed in the 12--14 but the 15--16 were messed up (my mom also for a short used for casual the Brooks 13/14 but hated the maximal version/tried regular model after also in the new foam) and continue to be then now in 2024 messing up my moms second shoe the Catamount/previous model like Catamount she used just fine for a casual shoe. I do like now how most brands now have a more flexible toe cap of thin rubber on the more durable models of shoe for all but some more beefy trail models that require a toe bumper, if not a mesh bumper now none of that using the more durable toe guard hoping for the best.
Nike is in there. The Peg and Invincible were mentioned. I didn’t include the Vaporfly 3 as I don’t think it’s a great super shoe for newer runners, especially when compared to the options I did include. The full rotation I showered in this video will work for any type of road racing. However, if someone specializes in the shorter distances, yes… they would like have some different shoes, but the categories are the same. I’ve done some niche rotation content before, mostly around the marathon. With this video I wanted to be as broad as possible.
I live in one of the wettest cities in the world (Taipei) and I’m not a fan of GORETEX or runs models of running shoes. Your feet ARE going to get wet, no matter what you are going to do, just accept that with rain. For snow running though, especially wet snow, a GORETEX shoe can be useful to help keep some of the wet out for a bit… but still your feet will get soaked eventually. Especially if you are out in the wet snow for more than an hour or so.
None of the brands fits my foot, but I've got over 20 shoes in my rotation anyway. Be observant, learn what works for _yourself_ and ignore "expert advice". That's your road to success. :-)
Out of curiosity...what actually fits your foot? I cover almost all of the major brands in this video... I do agree with you that you need to learn what fits your foot, however that does take years of trial and error.
@@SagasuRunning None of the major brands. They specialise in fashion, not function. No matter what you say about the "technologies" embedded, it's still the looks that they (and their customers) pay most attention to.
Also I run 100k/week, even if I squeeze something crazy like 800k out of my pair of Superblasts, no way it makes sense to buy a new pair every 8 weeks? 280$ a pop Canadian, makes no sense, that is why daily trainers are a thing
@@cai0 Same, what is your current long run shoe? Up to to about 22-24k I use Boston 12, for my 30-32k Long Runs I use the Superblast as they make it a little easier as I am not fully used to that distance yet
When people ask me what shoe to buy as a new runner, instead of explaining everything now all I have to do is send them this video! Excellent breakdown!
I’m happy to hear that. Thank you for the support! 🤙🏻
My running journey is quite the opposite. I bought an On shoe just because I like its style and how comfortable it is then after awhile I looked at their website and learned that's a "running" shoe and that there are different types to choose from like how responsive or cushioned it is.
I always thought running shoes are neon bright colors and will never consider buying one for casual wear.
Then since I accidentally bought a running shoe, I tried running... now its been two years and have 5 pairs 😄 but basically 3 shoe type rotation (daily/long runs, speed/tempo runs, race day).
That On running shoe was a good investment and blessing for me because it contributed for me to have a healthier lifestyle - lost weight and lowered my resting heart rate.
And because of my running consistency around my street, I influenced some neighbors to run and my wife too. I suggested a Nike Pegasus 40 as her first running shoe and she loves it.
What a great running journey so far. :)
Great comment! Definitely a good investment. Set you on a great course. 🤙🏻
That's just awesome story! 👏 👏 👏
This is the best structured video for beginners! Thanks
I’m happy to hear that. I hope it helps. 🤙🏻
This is a must-watch for any beginning runner. You should consider this community service! Thank you.
I’m glad the content was useful. 🤙🏻
“Bitten by the running shoe bug”
I have a full on infestation 😂
🐞🐞🐞🪲🪲🪲🦟🦟🦟
Same! I have a rotation of about 20 pairs of shoes 😂
That is easily the best video on shoe rotation out there, specially with information for beginners about when and what to "upgrade".
I'm currently with 2 pairs of the adizero SL and an invincible 3 and totally agree with you, for what I do it's definitely enough. However I'm always looking for a faster shoe to get, I think the bug got me too haha
Boston 12…. That sounds like your shoe, especially given how much you seem to like the SL. It will feel quite natural to you.
Thank you, Professor Chris, for your exceptional oratory on running shoe rotations. I fit into your last category of a six-shoe rotation. As an oft-injured midpacker, that seems to work for me. My rotation is a mix of heel drops (no greater than 5mm per my gait analysis), midsole materials, and stack heights.
That is the way… options are always good. Stacks. Midsoles. Foams. Geometries. The 6 should rotation I show was me trying to balance that the best I can.
@@SagasuRunning 👍
Great video! Super good insights here, especially for the newer runners! Our feet and legs take time to harden up and as such you can't fast track it by grabbing a pair of Vapor flys in your first month of running. You need to progress through the stages.
Yup. Which is why I recommend starting with a basic flexible (lower stack) trainer… before moving to anything else, even cushioned trainers.
Great as always! After years of running, injuries, recovery, I go one step further with my shoes.
I took the Adidas Adios 8 for fast fast/intervals/ speed workouts & NewBalance SC trainer v3 for daily trainer WITH a rotation of my Hoka Clifton 9 GTX.
Yes, because for those who live in countries with rainy/snow seasons, you really don't want to have you feet wet or cold. A goretex/waterproof shoe is essential for me in my rotation.
I'm not a fan of GTX running shoes...EXCEPT for running in the snow. They do a great job of keeping snow/slush out of the shoe during 60-120min runs in the snow. Ideal use case for me.
(Being from NY state in the USA...I know snow....well. 🤣)
I've had a couple of GTX/WTX/eVent shoes in my rotation and all of them have proved useless. My feet got wet anyway and the shoe breathability was at close-to-zero level. A _walking_ shoe with a membrane? Yes. But definitely not a running shoe.
@@weuek Agree...again, the only place I like GTX uppers is for snow running, that's it.
Solid content! I'm definitely at my min/maxing phase.
Aren’t we all. 😎
Just finished a 15 miler with 400 ft of elevation with the On Cloudeclipse. It's definitely a distance shoe, but it's so dead going up hills. Still a great shoe and I intend to keep it.
@seanmonteverde When I took at look at the Eclipse and Surfer in an On store last fall I was surprised how soft both were. I used to run in Ons in 2018-2020 and “soft” is not a word I ever would have used to describe them. I’ll be curious what they update with both and I may cover them on the channel.
@@SagasuRunning I was dubious of the On tech, but I'm a believer now. However, I do prefer the softness and responsiveness of the ZoomX over the "softness" of the CloudTec Phase. Again, shoes are tools and I think I would've gotten injured if I kept running in ZoomX shoes.
Definitely mixing up foams and geometries is important. All soft or all firm isn’t the way to go.
Great video, love your channel. Have a suggestion for one of the next videos : Shoes maximum mileage before being discarded or downgraded to dif function. I have pretty similar shoe collection - would be nice to see your actual shoes wear/mileage count. Thanks and keep up the great work!
There isn’t anyone number. It depends on so many things. The barest advice I can give is to say that if the shoe is giving you new aches and pains that it never did before it might be time to retire it.
If you follow my Strava you can see the shoes I’m currently running in and the distances on them. I track that stuff over there.
Thank you, this video was incredibly helpful! I took up running this summer again after a couple of years. I started with a pair of Ultraboost I ran with in high school. I have logged this year about 200 miles on those shoes and in total they probably have about 300-500 miles on them. My coach back in HS never talked about things like shoe rotation, nutrition, strength training, increased sleep, routine yoga/stretching, etc. and so I have seen a much more significant increase in progress in my running than I did in my 4 years of HS. The main issue I have been having I believe are these shoes because I have had to take 2 different week long breaks in the past month due to how much pain I'm feeling in my left knee and right achilles. This video was incredibly helpful and I decided to start with the HOKA Clifton 9s because I am running about 35-40 miles a week with the intention of reaching 50 before I start focusing more on speed workouts. I was planning to start speed workouts this month but these injuries have put me behind. When I reach 50, I will follow the rest of your plan to try to accomplish my goals! Thank you again, this video was exactly what I needed!
Sounds like your HS was old school and of the "no pain, no gain" mentality.
Having at least two shoes to rotate will help you quite a bit.
Also, good plan to build the base before you worry about the speed. 👍🏻
Absolutely fantastic primer on shoe rotation! Thank you for this video and all the super informative content :)
Thank you for watching. I’m glad it was helpful! 🤙🏻
Very helpful! Love the visualizations of the shoe rotation.
One addition that could be neat is highlighting/grouping which shoes in the rotation would be most relevant & beneficial for a 5K (and maybe even for what kind of training sessions) vs 10K vs Half vs Full Marathon. That way if I’m thinking about training for, let’s say, a 5K and Half in the next several months, I’d be able to pinpoint which shoes would be best suited for those 2 races specifically, if that makes sense.
Regardless, thanks for all your great content! Because I’ve watched several of your videos, I’m able to piece together the info to come to a shoe rotation decision.
It’s not that literal time. The full rotation at the end of this video would work for any type of road racing. The trainer + racer combo really is universal. Depending on the race distance the race shoe may change … but fundamentally it’s the same idea.
Also trainers are trainers… fairly universal for any type of training, until you get into really long runs, like for a marathon build, that is where an Asics Superblast 2 comes into play.
A super shoe is also by feel. There are marathon specific shoes as well as 5k specific… but most work across the board.
@@SagasuRunning makes sense in principle but I feel like there could be opportunity to choose a specific shoe, particularly in the “Speed” category, based on what races you plan on running. For instance, if I plan on racing a 10K in Takumi Sen10, I might choose Speed4 as my speed/tempo shoe. But if I plan on signing up for a marathon later, I might end up ditching the Speed4 (to cut costs) and use my marathon race shoe to be my tempo shoe. Something along those lines..
Great video, I think the injury prevention is really important to stress. Running in different kinds of shoes seems to really help. Personally I think the "flats" track/speed shoe should be the second one. You can also do simple easy runs in it to build foot strength. You can run intervals.. they are also just plane fun.
I agree on a good pair of flats, except for a brand new runner, which was the thread I tied all this video together with (showing how rotations can grow form nothing). A more seasoned runner....totally. I've recommended such in most of my other videos on rotations and/or had rotation guides in them.
To add to the shoe rotation - I also want my cheap long walks/ canvassing shoes (something that builds foot strength but doesn’t cost as much as normal running shoes).
For me:
my trainer/long run shoe rotation is between Topa Pursuits and Terraventurers. One’s a zero drop and the other is 3mm.
My strength training and treadmill speed workouts shoes are Topa ST-5, a minimalist zero drop shoe.
My racing shoes are Newton Elite, 2mm drop.
And my canvassing shoes are just whatever is under $60 Xero, all their shoes are minimalist zero drops but half the cost of Topa, they also have like 12mm of sole thickness so they strengthen your feet while walking on a paved road.
I actually come from barefoot running…so this type of rotation make sense, if that is your world (it is no longer mine). Foot strength is something I prioritize, in general, and it’s why I spend nearly 90% of my day barefoot…I only wear shoes to run daily or go out for errands/dinner (which is rare).
Great content! My shoes are::
Brooks Launch - Daily Trainer
Novablast 4 - Cushioned
Adidas TS8 - Speed workout
👊
Some nice solid (and varied) options there. Thank you for the kind words on the content. 🤙🏻
I'm following a half-marathon training schedule to try and return to the running shape I was in a few years ago and I didn't even realize I was building a rotation nearly perfectly as if I'd watched this video before.
Started with Pegasus 40s and started using the Structure 25s as well because I worried I was wearing out the Pegasus too much and I wanted to try a different shoe.
Ordered Saucony Triumph 21s when my schedule brought me up to 5 days/week runs and started to include 5+ mile runs. They're arriving today on my rest day. I'm going to break them in on my easy 3 mile runs tomorrow and Saturday and hopefully get a nice solid 6 mile run on Sunday.
My next intended purchase was a fast shoe but I hadn't settled on one yet, I might have to go try some on at nearby shops first.
Nice... enjoy the race build and organically adding what you need when you need it. This is definitely the way.
So my nine-shoe rotation as a not-very-fast dude that’s been running a little less than a year is excess, huh? 😂
Hahaha… depends on your perspective. 😂😎
only 9 shoes? there is so much more to try out 😂
@@therunophil I know! Got another one on the way and eagerly awaiting some releases. I’m stage four shoe nerd. Terminal.
9? I only got 1
I look at it as motivation to stick with it. If buying shoes makes me happy and more likely to run more miles, then it’s worth it even if I have shoes my 9-10 minute/mile self doesn’t really need.
always helpful! Thank you
I think there is another important reason for shoes rotation... get more fun and beauty in our everyday routine :)
More shoes the better? 🤣
@@SagasuRunning just more fun 🤩
Great video. For someone without much knowledge, it's excellent. I will now go out and buy the second pair to rotate those...
Enjoy them and happy running!
@@SagasuRunning Thanks a lot! Subscribed to your channel so once I get to the "Fast" stage I can come back. :)
I believe I have made the perfect rotation for me, Asics gel nimbus 25 and invincible 3s for easy runs, Saucony Endorphin Speed 4 for fast workouts on the track, NewBalance rebel v4 for threshold sessions and Vapor fly 3s for racing. Having a rotation literally got rid of my shin splints.
Sounds like you know what works for you. You seem to like soft shoes with a lot of sink-in feeling. You definitely got a range that will work for that well. 👍🏻
As a one year old 60 year old runner- I started with Brooks Ghost, 2nd pair Brooks Glycerin (don't like- they feel a bit dead) 3rd for fast intervals- NB Rebel v3 on sale & now have 3 to try & decide: Saucony Endorphin Speed 4, Asics Superblast which feel great after a 5km run or Novablast
@nickyhomann9071 You got all the bases covered there. Nice.
Have been going through this process exactly as you describe. Found that my daily trainer was too harsh when my runs got longer (even after 8 km already). Then bought something superplush at discount (nb ffx more v4), but now find that this doesn't realy support good runnibg form on higher tempo's and I am looking for the supertrainer which will also be usable on race day. Therefore I'm looking at the Saucony endorphin speed as it has good reviews and this brand has served me well in the past.
Greetings from a former sprinter who is trying to do longer runs but isn't handling all that mileage too well yet
The Endorphin Speed 4 is a good choice for what you are looking for...great for training and some faster running...though the Adidas Boston 12 is a faster shoe for racing, but not as good for easy training. I have a video comparing the two.
Greetings from a road runner currently working on middle distance speed and things are going slow....🤙🏻
interesting discussion, great video for beginners, i wish I saw this content when I first starting out.
Unfortunately since I been serious for the last 3 months or so, when i first started out I straight away went for AP3😅.
I thought I can do everything in those and indeed i am able to, but having fear of the durability (tho i know it gonna last for long time)
I went down the rabbit hole of running shoes bug and purchase Speed 4, Boston12 and latest added Takumi Sen 10 into my rotation as I just starting out a real structured training.
Having said that, I am still lack in the area of daily trainer or max cushion shoes as I am waiting to get SL2 or any new model coming out this year. I am using speed 4 for my more easy run as I felt it does work for me for sometimes although I felt like running more in Adizero line, the Speed 4 do encourage me to run in different mechanics, so its cool tho.
This is my current rotation:
AP3 : Tempo (once a week)
Speed 4 : Easy Run (I used this bcos i dont have options now, twice a week)
TS10 : Intervals/Repeats (Once a week)
Boston 12 : Long Runs (Once a week)
To those who just starting out, this video is SUPER USEFUL! Dont be like me, I spent countless hours scrolling through internet, reddits, etc to learn about particular brand which now I felt I shouldn't be doing that so much, haha, but it is what it is and I am glad that my running journey brought me to your channel and I am grateful for that.
Looking forward to more content from you!
If you are looking for a daily trainer…. I’d definitely recommend Puma Velocity Nitro 3. It has similar foams to the Adidas shoes you have. Or wait until the Adizero SL 2 releases.
@@SagasuRunning yes, i will definitely wait and see the reviews, haha
Excellent video. Thanks so much
Thank you for watching! 🤙🏻
Great video! Thank you Sagasu
Thank you for watching! 🤙🏻
Very surprising how few Nike's you've included in this video given how much you cover them on your channel. There is a great how to build a Nike shoe rotation video though, which might be a reason to present different models this time around :)
Well, I was trying to make this as beginner friendly as possible, from the structure through the shoes I’m recommending. I did mention the Peg and Invincible, but in both cases there are better options in those categories. Nike doesn’t make a “fast” shoe worth mentioning right now, so no go there. I also don’t think the Vaporfly or Alphafly are good options for first time super shoes experiences either.
But yes… once we have more of the 2024 Nike line out in the market I’ll update the Nike Rotation guide. Likely this summer or fall.
Nice explanation man! As an aspiring race runner my rotation consists of a hoka clifton, a newbalance 1080, the Fila Kr6 and for races the takumi sen 10 as I race 5Ks only!
I had to Google that Fila… but you have some soft trainers and firmer race shoes. That works for sure! 👍🏻
@@SagasuRunning the kr6 is a light, fast and relatively cheap fast trainer, I think Fila doesn't sell them in the US or Europe, people use it a lot here in Brazil though!
@@MarcNTC I have seen them around here in Asia. Fila is somewhat popular.
It's just brilliant... It completely coincides with my view on the choice of shoes....😻
Like minds and all… 🤙🏻
Thanks for sharing this. I'm watching this for the 2nd time now. I've just started running at the end of November and I've been using my old Pegasus Trail 3 that I've mainly used for long walks for almost 2 years. I'm thinking of getting a more cushioned second daily trainer but I'm confused on what to get. I have a history of chronic ankle instability (oversupination). I have been doing strengthening exercises and my ankle is stronger now but I still don't want to risk another bad sprain. I've been reading articles and watching videos and found that shoes for stability are designed for overpronaters. I read that oversupinators are advised to get neutral shoes but I would like to get something that has some extra lateral support with good traction but it's difficult to sift through all the daily trainers available in the market. What would you recommend for someone like me? Will the novablast 4 or 5 be a good option? Thanks in advance.
Keep in mind, I'm not a physio, but I do have mild supination. You want something lower to the ground and fairly wide. A Pegasus 41 would be my first recommendation. If you want something more cushioned the Novablast 5 might work, especially if you have no issues with the Peg Trail 3. Another option worth looking at is actually the NB4, it's less dynamic than the NB5, but it runs wider laterally and the foam is slightly firmer which should give you more stability.
@SagasuRunning Thanks.
Update: I checked the asics site and found they have recommendations for underpronation and novablast 4 is on the list but the 5 is not, so your recommendation is on point. But I will check out the peg 41 in store first before deciding or maybe I'll wait until they put the nb4 on sale in my area because as of the moment the nb4 and nb5 are both priced the same in the asics site here.
@@SagasuRunning I checked the Asics website they categorized the nb4 for underpronation but not the nb5 so your recommendation is spot on. Thanks.
I didn’t know that… but totally makes sense given the design and material differences in the shoes.
This video helped me a lot, thanks!
Glad it helped! 🤙🏻
Great as always Chris. Nerd alert: Superblast 2 photos have now leaked it seems ASICS only fixed some issues (outsole cut outs, upper) plus updated the fast foam without screwing too much with the design.
We will see. I saw those photos but we still don’t know if they actually put a plate in it or not and it’s still a little unclear if it’s still a dual foam midsole. Though all FFTurbo+ with no plate will be HEAVENLY ! 🤞🏻🤞🏻🤞🏻
@@SagasuRunning Oh god I hope they won't do such a stupidity to put a plate there. In case they do, I'll stock more pairs of v.1.
I think it shows in one of the photos that is dual foam, pretty much same ratio too.
@yiann1sk Ya, I think it’s the same foam proportion mix… but you never know. 🤞🏻🤞🏻🤞🏻
Love your channel. Do you not do reviews with New Balance line ?
As of now no. I have talked about NB on the channel and why quite a bit. I’m not a fan of the 2024 design changes and I’m having trouble finding the shoes here in Taiwan where I live.
I have way too many running shoes that I got into by watching TH-cam (lol) and more than I can handle. My thing is, I'm trying different shoes every time I run. I don't know if it will affect me in any way, but I enjoy it.
Honestly, it’s good for you. Remember the whole training stimulus thing I mentioned. The more shoes you rotate the better. Eventually you’ll settle one(s) that you REALLY like. Until then, enjoy the ride… 🤙🏻
Great video! So I got a 32 min PB for me to 4:11 in the London Marathon this year which I know is average but that was thanks to lots of strength and conditioning, sports massage etc as well as consistency with my training. I went to Runners Need in London after the marathon and they were shocked I did everything including the race in a pair of Ghost 14's! (had no idea about 'shoe rotation' before the marathon). I was going to treat myself after the marathon anyway so was advised to get some Gel Kayano 30's for my base runs, Speed 3's for Tempo runs and then some Endorphin Pro 4 shoes for race days. Just interested to know how much preparation you should do in your 'race shoes' before race day? As I've been told they have a shorter shelf life? There's just so much info out there on this stuff and so much conflicting information! I was assuming I'd do all my long runs in my Gel Kayano's? Or should the Gel Kayano's be for slower long runs and get something like the Superblast for more of the race pace long runs as well as the Endorphin Pro 4's?
The EP4 is very durable. You don’t need to worry about that shoe at all. It will go hundreds of kms.
The Kayano is a stability shoe, quite heavy as well…. Likely best for easy and slow runs.
The ES3 is a good tempo shoe but after 15k or so PWRRUN PB tends to give out some….
You’ll be able to do a lot with these three shoes and the EP4 can handle a lot…. But the SB2 pairs nicely with the EP4 and they will work well together for all the long runs with pace you need to do.
@@SagasuRunning Brilliant thanks!
Just to clarify again Slow/Easy/Recovery runs use the Gel Kayano 30's, ES3 for shorter/tempo runs then the SB2 + EP4's for interval sessions/ race day pace longer runs and race days? Thanks for your help!
@BruceGuitar yup yup. 🤙🏻
@@SagasuRunning Great thanks! I'm just finding there are just too many shoes with some brands. Trial and error I suppose!
Thank you for this video!
I currently have Asics Gel Nimbus 25 and the Asics Superblast. My Nimbus are worn out and I need to get something new.
I am a bit hesitant of what to buy due to some saying that difference in drop and midsole is important for reducing the risk of injury. My question is, should I consider buying a soft daily trainer with less that 8mm drop?
Btw, I'm running 40-50km a week. And if anyone has good experiences with a shoe rotation with Superblast, I'm all ears.
I wouldn't worry THAT much about drop. Going from say 4mm to 10mm might be alot but 8mm to 6mm would be barley noticable.
The 8mm of the N25 is likely closer to 6mm when you weight them and the SB compresses as well.
I'd consider added the Novablast 5 as a daily shoe to replace your N25. It is lighter and bouncier than the N25 and better as a daily shoe. The Novablast 4 is an option as well, but compared to the NB5 it's a little more clunky due to width.
I'll have my Novablast 5 initial impressions review up next Sunday.
@@SagasuRunning Thank you for the recommendation.
I would probably try and wait for the Novablast 5 then, even though it wont be available before december 1. But it would be ideal not to have a quite as clunky and heavy as the NB25. Was just worried about being in the same groupe of midsoles.
Gotta give it a watch, then!
The NB5 is neither heavy nor clunky. It couldn’t be further from the Nimbus now… which is good. My review will be up this weekend on it.
Amazing channel and content. I also just showed my wife this video to prove to her I need to buy more running shoes 😂
Oh man… haha, don’t get me involved in that one. 🤣🤣🤣 (good luck!)
Thank you for the kind words and support! 🤙🏻
My wife already calls me "centipede" because I search the best shoe to me beyond mkt and stuff.... I'm a true believer in we need 6 months running over a shoe to really know it. Reviews and marketing infos are good, but nothing replaces experience.
Agree on the experience. It’s why I’m trying to get all the major shoes I cover on the channel well over 200mi (320km) for trainers and 100mi (160km) for racers, for my long term reviews…. At least. Much more for shoes I really like and enjoy.
Amazing video! Unfortunately, I collected my shoes rotation in kinda reverse sequence lol..
1. Bought Boston 12 as my first pair and feel it wasn't for a begginer like me. And I put it back in the box so I can use it later on.
2. I bought a local shoes in my country (Indonesia), but that is also fit for cushioned trainer based on this video. The feeling of using it kinda wants me to run faster, but my HR is not there yet for a beginner.
3. I bought a Mizuno Wave Rider 27 and it feels great! It covered most of my mileage from pace 10 to pace 7.30 in less than 2 month 😂
But I still think of getting Novablast 4, triumph 21 or Nimbus 26 haha
Of those three you are thinking of...my vote is for the NB4 first...then the T22.
Thank you for watching and glad it was useful. 🤙🏻
considering the vast array of options out there right now, people will never feel that they have "enough" running shoes.
but anyway, I think you forgot to mention another variable in building a shoe rotation that will be useful for injury prevention. That is shoe characteristics. you can put here midsole firmness/softness, stack height, geometry, etc., but here I'd like to specifically propose about shoe drop.
I found this important because of my last major injury which I had back in March 2018 when I still run dominantly in one shoe rotation. At the time it was the Brooks Ghost 10. After 2 months, I realised that 12mm is too extreme for me and injured my ankle. I cannot run comfortably for about 5 months. 2 of those months I stopped running completely.
Different shoe drop allows different set of muscles vary their workload, hence reducing the risk of overloading 1 set of muscle group.
Since then I always try to have a variety of drops in my rotation. For example now I have the Kinvara (4mm), Boston 12 (6,5mm), Triumph 20 (10mm) and a barefoot sandal (for the last 2 years I added this into my rotation, 0mm drop) for my daily trainings, speed stuff, long runs, etc.
For racing I currently have the puma deviate nitro elite (8mm), which I will replace with the endorphin pro 3 (8mm). But I rarely join a race anyway.
With this kind of rotation I managed to be relatively injury free since 2018. Ok, my weekly mileage is not that high. Ya at least since 2019 I can get more than 2200Km/year, for 5 years in a row. Still fairly consistent for a regular guy I think 😂
I agree actually. I run in a range of 0-10mm drops, mostly 6-8 right now. The shoes I did feature in this video have a range from 5-10mm. It’s important but a bit more advanced. I have discussed it, extensively in other videos.
Thank you! My wife needs to watch this!
Can you recommend a stability shoe rotation? I have flat feet, overpronate and have ITBS. 😃 already have the GT2000 12
I don’t need stability shoes so I don’t pay much attention to them… but for Asics the GT2000 is their stability trainer the the Kayano is their cushioned stability trainer.
Beyond that for fast or race shoes, Saucony will be your best bet as they always build some level of mild stability into their shoes.
This is an amazing video to have. Currently going into a 8k training block so getting a right rotation has been a headache for me. But I think I finally decided on the nb rebels as my daily with the superblasts as my long run shoe and the puma deviate nitro for anything a little faster.
That will work. You are training for a 8k race? Is that XC or track? Or all road?
@@SagasuRunning xc 8k.
Interesting. What does a long run look like for you for this type of training?
@@SagasuRunning for base building I’ll probably be going for an hour and a half at a semi hard pace.
Then SBs make sense here. Got it.
The Mileage of my Boston 12 just exceeded 250km but I don’t feel comfortable and Puma Velocity Nitro 3 is on my shopping list! Besides, I got Asics Magic Speed 3 for speed sessions/race and Hoka Rincon 3 as recovery run.
The VN3 + B13 is a great combo. Similar foams and feels but plated vs not plated. I’ll have my long term review of the VN3 out in the next week’ish. I’m a big fan of that shoe!
Very good, well reasoned video. Thanks!
Thank you. 🙏🏻
My friend of mine is crazy, his running shoes rotations is 4x Superblast! He’s so obsessed with it. He used it for daily training, recovery, long run & speed sessions. The dude splurge alot of cash because he also purchase a pair of metaspeed sky paris as his racer.
In this case, i would like to know. What do you think about people who have shoes rotation system, but using a same model shoes? Is it going to give same benefits/cons as per you stated?
As I mentioned in the video. I often do this. My half or full marathon build rotation has been two pairs of Pegasus and two pairs of Vaporflys quite a few times. Rotating a fresh pair with an older pair is great, especially if the shoes work for you.
Now rotating 4 pairs of the same shoe… well, I guess your freind likes what they like. 🤔
@@SagasuRunning 😂 yeah you’re right. He can talk about Superblast all day. He really love it. Btw, great video as always, thanks for the reply. Keep it up & stay safe running!
@lordstalker93 🙏🏻
Great video! I have some more question. I will fit in consistent-intermediate runner based on your guide.
I already have 2 shoes looking to get a new one.
1.newbalance 1080 v13 for cushioned
2.superblast maybe fast category.
And now I think I want to buy 1 trainer shoe.
Which one do you think i should get?
Rn my eyes are on cloudsurfer and nike pegasus 40 or some adidas.(but don’t know which one to choose)
The surfer is soft (at least when I tried it on). The Pegasus is always good. The Adidas SL and Supernova Rise are strong too. The Puma Velocity Nitro 3 would maybe be my pick though. It may be the most versatile of them all. It will be a nice contrast to the ultra soft 1080 and the more stable SB.
@@SagasuRunning ok I will look through them. Oh one more thing have you ever tried on cloud eclipse? Do you think that shoe too similar to superblast? Or can it be putted into daily trainer?
The SB isn’t a daily trainer… it’s a training shoe for the marathon. That being said, it does just fine for daily running. It’s just a bit like taking a sports car out on a grocery run… that’s all.
There is nothing quite like the SB. The only shoes they come to mind are the ones I referenced in the video and the New Balance Balos.
@@SagasuRunning oh I get your points now. Thanks🫡🫡
Thanks for great videos as always! 👍 I have a question. I’m training to do my first marathon and have a little shoe-rotation at the moments. Invincible 3 as my main shoe, a Peg 40 for some change, and some tempo runs in my tempo next%. I’m considering getting the Alphafly 3’s as a shoe to do my marathon in, and I like you approach with “getting to know the shoe you race in”. I just see a lot of places that say super shoes only last around 150-200km, but I guess that’s where the best part of the shoe is? My question is, when you say you do your long-runs in older supershoes because you love the way they feel, is that then +200km shoes? And if so, for how long do you wear your supershoes? To they become more compliant by wearing them down? Or what’s your take on supershoes wear? Thanks for all the info and perspectives as always! 🙏
It’s mostly ZoomX, traditionally it has about 150mi of good racing in them then another 150+mi (really as much as you want as long as the outsole holds up) for training. The AF3s seem to be sticking to the 150mi of racing then maybe more for training. They seem durable from the reviews I’ve seen.
You’ll know when they are better for training as they loose their pop… for Nike it’s both the foam and the plate. They just feel less lively.
@@SagasuRunning That makes a lot of sense! Very great insight, and something I haven't been thinking about in that way as I've only been a runner for 10-months at this point. Thanks for the know-how, and perspectives on how to use the super shoes! 😊👍 I'll be getting one sooner then!
I have started to add structure to my running routine so decided to add another shoe to my daily trainer. Seems like I made the right choice of getting a cushioned shoe. I really have got a bug for boston 12 though 😅. Trying hard to take your advice and progress more before adding a 3rd one.
Hey, I’ve seen some good deals on the B12 recently (at least in the US)… if you find them for a good price… no harm in that. 👍🏻
Thats a really great video. Especially that you differ between new and beginner runners... big kudos for that.
I mean I do have around 40pairs of shoes because I'm a weirdo... but one thing I can really support to the fullest: Buy multiple pairs of your favorit shoe... for me its the Xtep 160x 3.0 (not the pro) I do have 5 pairs of them, its the best shoe I ever had and so far no shoe ever came close to that.
But there is the actualy question: do you believe in a shell life? Its a beaded peba foam and (thanks to you) I clean my shoes after every run, and I also store them in a dark room with the same temp (classic room temp 20°C), so IF there is a shell life, it should be absolute minimal right?
The oldest shoe I have with me is a pair of Nike Streak 6s from 2017. The pylon foam in them feels firmer than a I remember. It’s definitely showing its age. Otherwise the next oldest shoe I have here in Taiwan is a pair of OG Nike Alphafly 1s… they feel fine, though I still don’t like running in them.
UV exposure is the worst for shoes. So keeping them out of light it best. Humidity is the next but depending on the climate you live in only so much you can do.
@@SagasuRunning Thank you ❤️
Thanks for another great video, really well presented as always. Just into training for my 4th hm, Adios 8 and AP3 waiting in the wings to try out. Curious about a cushioned shoe but have never tried one, used to use my Boston 9s for easy runs - loved the feel. For four runs a week, is a cushioned shoe needed?
I mean, if you can make a Boston 9 work for you still...yes, thats enough. I miss that shoe, it ran much more than it's stack height said. If you are curious about a cushioned shoe for some easy running, that will pair well with your B9...take a look at the Adidas Supernova Rise. It's the shoe I wish I had to pair with my B9s or Adios 5s back in the day. It's got a lower stack for 2024, a very flexible base and an outstanding PEBA foam made for training specifically. It's one f my favorite shoes of the moment.
Thank you for the kind words on the channel. 🤙🏻
@@SagasuRunning - Thanks for the quick response, appreciate it. The Boston 9s have just gone to recycling, was intending to use the Adios 8 for easy runs but I'm not getting any younger! The Supernova rise is one I hadn't thought of, will take a look. Using up some Sauconys for now, looking forward to trying the new shoes. Thanks again for you videos, great content! 👍
@suranperera4620 Even better… the SNR/A8 combo is literally all you need for trainers. All bases covered between those two shoes and the A8 and AP3 can handle all of the fast stuff.
@@SagasuRunning - Thank you, appreciate the advice!
Great content as usual really enjoy your channel thank you 🙏🏼. I have a question 🙋🏻♂️ regarding speed work/interval shoe . Well into my 3rd year of running and with spring marathon over focusing now on developing running efficiency with speed work 5k10k training . 2 main speed sessions per week they are usually around 7-9miles of intervals threshold etc .
I usually would use one of my older carbon plated racers for these like metaspeed sky+ or Hoka rocket x2 .
Do you think these speed work shoes you mentioned (cielo /takumisen )would benefit me more for these sessions . Or should I pick up another pair of metaspeed sky plus which are on sale and use them .
If you are working on speed and 5/10k times you owe it to yourself to give the Takumi Sen 10 a try. I’m currently doing the same and finding mixing the TS10 and Metspeed Edge Paris a great plated combo. Very different shoes but both exceptional.
Thank you for the kind words on the channel. 🤙🏻
@@SagasuRunning tempted now appreciate the advice thanks 🙏🏼
Thanks for your various response to my comments. Could you advise if the pegasus plus and the novablast 4 is a good rotation for a fast and cushioned trainer?
That combo will work. The NB4 is the best max cushion trainer of the year. The one issue is coming from the NB4, the Peg Plus is going to feel very minimal and barely there. So alternating will be a very different stimulus…. Which is a good thing. So keep that in mind.
@@SagasuRunning 🙏
@carr16k 👍🏻
at the moment i have 3 shoes, all the exact same, Saucony guide 15, that I've been running in for the past 5 months, in those months I've increased my weekly mileage from 10 to 50+ miles.
I've maxed out the recommended 400 miles on 2 of them just recently. I've done all my workouts in these pairs. from long runs to tempos to intervals.
it's worked well so far, but recently I've wanted some more fast shoes but i am on a budget of 200$ for 2 good shoes which has been good enough for one pair alone but not 2. any recommendations?
Rotating trainers like that is a great idea, especially if they work for your feet. Since you like Saucony so much and that budge tis $200 USD(?) take a look at the Saucony Endorphin Speed 4. That is a great next step for you for a faster shoe that will last and will have (a little) stability so it won't be so hard coming from a stability shoe.
@@SagasuRunning yeah 200 usd for 2 shoes, i'm getting the ride 16s right now cause its only 60 bucks
in a month or so when my third pair of saucony guide gets worn out hopefully my dad will buy the endorphin speed 3 that are only 130 usd
Could you please list some other interval shoes like the adidad adios. Thanks !!
The oens listed in this video really are the best options.... I'll be doing a video on workout shoes this fall, I'll get more into it.
Excellent video ✨
I have Novoblast 4 and Boston 12. I m searching for 2 more shoes ( not carbon plated ones ) for running. Can you suggest me sir
Why no carbon plates? Does this mean no plates at all?
Why two more? Do you race? If so what distance?
@@SagasuRunning I want to Run 4 to 5 half marathon next year and lots of long distance running.
I heard Carbon plated shoes are used for PB and goal marks. I m not aiming for PB and all marks.
@@SagasuRunning I currently did 3 months of running and did 2 10k runs.
@@SagasuRunning Do suggest me shoes other than Novoblast 4 and Boston 12. For tempo and long distance running that I can use sir.
CF plated shoes are not for that. Anyone can benefit.
I was in an accident and want to start running as soon as possible. My current line up is the brooks adrenaline 22, saucony kinvara 14, hoka mach 5, adidas boston 12, and the vaporfly 3s
You have everything covered there. A few trainers a fast shoe and a race shoe. You are good to go.
Thanks for the great video.
I'm really just getting into running but I have a pair of Adidas 4dfwd 3 that I bought a little bit ago cause I thought they looked cool. Do you think I could use those as a daily trainer, or would you recommend going out and buying a new pair?
If they are comfortable for you and you are just getitng started, under 10mi a week or 2-3 runs under 2milies...then they are ok. However, they aren't running shoes...so if you get more serious I would look at some of the options in this video and start with a daily trainer.
@@SagasuRunning awesome thank you for the reply! I'll look into the Adidas Supernova rise
i got daily trainer and race shoes and also run barefoot on grass at times and also barefoot toe shoes that i use on treadmill to strengthen my foot
That works well. I also have done this often over the years. Pegasus and Vaporfly with a pair of Luna Sandals for everything else. It works well and you build strong feet.
I'm 5'8, 89kg. Currently my shoes are Novablast 3 (daily trainer; good), NB Rebel v3 (daily trainer/tempo; just okay for me) and NB 1080v13 (long run; most comfortable shoes I've ever worn). Now looking for another tempo shoe but can also be used as a daily trainer. Is the Saucony Endorphin Speed 4 good for a heavier runner like me? Please say yes cuz I've already ordered it 🤣
The ES4 will do well for you. You seem to like soft and squishy shoes so it will fit into your rotation well. You’ll enjoy them. Good purchase. 🤙🏻
@@SagasuRunningthank you and good to know that. If I were to get a firm shoe one day is the feel too drastic for me? Also my easy pace currently is 7:45-8:45 mins/km and fast pace is 6:00-7:00 mins/km. Carbon plated shoes are too soon for me right? As I’m still considered slow and and only picked up running 6 months ago.
You don’t need a carbon shoe. The ES4 will help you learn to run in a plated shoe but still give you good flex and support…. It’s a great shoe for you right now. Enjoy them.
@@SagasuRunning Perfect thanks
do you think that superblast fits in the category of everyday shoes having just another pair for racing and eventually making some long runs with the competition shoe?
I know many people us the SB for that… but I don’t think it’s a good trainer. The Novablast is a MUCH better daily shoe. The SB is a training shoe for marathon work… it’s excellent for high volume running with a mix of pace.
I just think it’s too much foam, too stiff and too bulky for a true daily shoe.
@@SagasuRunning I would like to ask you what adidas shoe you think is like the superblast or the Novablast?
Adidas doesn’t really make anything that directly pairs to either shoe. For the SB the Boston 12 is the closest as far as a use case, but it’s a very different shoe. For the NB probably the Supernova Prima, which I don’t think is out yet. Maybe the UltraBoost Light…. But the NB4 is a much better shoe.
Hi. I have ASICS GT 2000 which is my daily trainer. I am staring to get more mileage weekly so can I choose my second cushioned daily trainer as Rebel v4 ?
You can, but... The GT-2000 is a stability trainer. So if you need the stability, the Rebel v4 is a bad choice (also because I don't think it's a very good shoe). If you want a faster trainer, that still has a little stability you should look at the Hoka Mach 6 (it's MUCH better than the Rebel v4) or the Saucony Endorphin Speed 4.
Can you please tell me why rebel v4 is not a good shoe in general in your opinion. Is it because of the stack ?
Too soft, too wide, sloppy upper, bad fit… not a Rebel anymore…
Okay. thank you so much for spending time to reply to my questions 🙂
What's the difference between the cushioned daily trainer and the normal daily trainer? Could I use my novablasts for daily training?
It’s usually a difference between stack height and geometry. They are still trainers… yes you can use them daily.
I actually have a video about the differences.
Max Stack vs Low Stack Running Shoes th-cam.com/video/TJ5XUwrCmtg/w-d-xo.html
Great video!
Thank you. 🙏🏻
How about max cushion shoes like bondi or nimbus? Is that necessary for overweight new runner?
I'd go with the options I highlighted in the video. I think you are bette roff starting with a less cushioned daily trainer, so you can learn how to run and build stronger feet first. After that you can add a cushioned trainer, like the ones I mentioned or either you mentioned.
Such usefull content! Dont have a supershoe just yet but this week I get the Noosa 14 for some fast work. Other shoes I have is Vomero 16, Gel Nimbus 25, Kayano 30 and Saucony Tempus.I overpronate slightly Any recommendation for a rotation?
You have a mix of cushioned trainers and stability trainers. You are good there. The Noosa can be used as a fast shoe. While it’s not exactly a race shoe (is a triathlon race shoe, which is a bit different needs) the combo of the rocker and lightweight will make it good for fast running.
I’d say the next shoe you want to look at is something plated. Keep an eye out on the new Asics Magic Speed 4… or the Endorphin Speed 4…. The Boston 12 is a good option too but will feel very different than your other shoes, maybe too different.
@@SagasuRunning Thanks! Will definately look out for those shoes!
Such a clear and concise video, perfect for anyone looking to build a rotation!👍 How did I miss it? Volume-wise, I'm solidly in the "consistent runner" category and my natural inclination after running on the Pegs was to buy a slower, more cushioned, daily trainer like the T20 for longer miles. However, after racing my first 5K I immediately started looking for a fast/race shoe and went with the Pro 3 as a substitute for the Takumi Sen, which wasn't available. I am doing some more structured training though, using the T20 for my easy runs and the Peg for intervals/tempo, though I'm gonna start using the Pro 3 for my intervals (maybe Tempo as well?). I'm starting to think maybe the Rise or the Peg 41 could be a nice substitute for the T20, and either the PVN3 or SL2 could work as the better tempo shoe. Decisions, decisions!😅
In your last scenarios I vote Supernova Rise and Velocity Nitro 3. 🤙🏻
@@SagasuRunning You have chosen... wisely. But I'm not in any hurry... yet.😉
No Vaporfly 3? Is that because it is similar to the ASICS Edge Paris?
In 2024 I don’t think it’s a great first super shoe for most runners, due to stability and durability…. Especially when compared to with the options I used in the video. Yes, the MSEP is a more durable version of the VF3 that will work better for more runners.
Trust me, as a VF3 fan… it was odd not including it in this video. I was trying to be as broad as I could with this one to suit the most runners.
I wasted to much money on Nike's trying different models until I admitted that their foot last just doesn't work for my foot. Tried a pair of Novablast 4 and feel like I came home, fits my foot like a glove. So now I've become an Asics fanboy (what is funny is I used Onitsuka (Asics predecessor) 50 years ago when I was racing seriously and loved them but never thought to try them d'uh) , I find, for me, that I use the Novablast 4 and Gel Kayano 30's as my alternating daily trainers (I find the mix of stability and not stability shows are great compliments for my feet). Now I'm looking for a speed/Tempo show, but I'm leary of experimenting after my Nike experience...so any recommendations? I'm thinking Superblast as I'm not interested in a plate shoe yet. I'm doing about 40 miles/week of mainly Zone 2 endurance work now, building base & getting ready to start interval/Tempe/Speed work in prep for 5K/10K racing later this summer. Thanks
The Superblast is alot of shoe, a lot of foam. It’s great for long/fast but short/fast it’s too bulky IMO. I’d take a look at the upcoming Hyper Speed 4 for 5/10k tempo workouts.
Also there is alot of overlap between the NB4 and SB, you have 80% of it in the NB4.
The upcoming SB2 will be the one to get though. Asics FFTurbo+ foam is much MUCH better than FFTurbo. A hyper speed 4 + Superblast 2 will be the combo for all workouts from short to long.
i cut rotation on two shoes; race shoe after race use for block and buy new for taper and race and after race same
I did something similar for many years. Rotate a new and old pair of Pegs/Vaporflys.
What do you think of Anta running shoes? I barely see any reviews of them.
Unknown quantity. We don’t get them here in Taiwan and they are rare in the west. From what I’ve read from comments on this channel from people who do run in them… it’s a bit of a mixed bag.
Interesting.
Fast/Race: Puma Deviate Nitro 2
Trainer: no good shoe at the moment (mixing Novablast 4 with Puma Magnify Nitro 2)
Long runs/Thresholds: Asics Novablast 4
I am surprised that Novablast is the one I am gravitating to for long runs. Purchased it for faster daily miles such as thresholds/tempo. Need a solid trainer though, Magnify Nitro 2 is quite ok but think it's a bit clunky and the upper loose fitting. Race shoe will perhaps be added a bit later, deviate Nitro and similar works just fine for me right now.
Running 4-5 times/week and 40-50k/week (aim to slowly increase that)
Since you seem to like Pumas… definitely look at the Velocity Nitro 3. It’s an excellent all rounder that can do anything and pairs with the NB4 very well (they are very complimentary).
@@SagasuRunning Will definitely do so, thanks 👍
In which category would you put the NB Rebel v3?
Hmm… fast shoe for some… daily trainer for others.
Wow, thanks for the quick reply. Really like your channel. Keep up the good work!
No problem. Thank you for watching! 🤙🏻
I have 8 shoes. Pretty much what you said plus 2 trail shoes for different conditions.
I didn't go into trail shoes, but yes...I also rotate two trail shoes. Like minds and all!
I would just add that runners can benefit immensely from lifting weights and a zero / near zero drop shoe is best for this so that’s another shoe to add. Altra or Nike Metcon Free great options.
Not a running shoe though. Totally agree on strength training and fun work but it’s something in addition to your running. Marcos are good… but so re a pair of Converse. A lot of options there.
I do all my strength work barefoot (I don’t do gyms so this is all body weight and kettlebell work at home).
@@SagasuRunningwould be interesting to do a video on strength for runner😊
So many others cover that so much better than I ever could. I’m not saying never… but that is definitely not my wheelhouse.
@@SagasuRunning fully understand that!
Do you have any idea about streakfly 2 release date? Or rumours
Nothing concrete. It does look imminent though.
Great simple to understand video (y)
I hope it was helpful.
One more comment. For a 2 shoe rotation, personally I'd take daily trainer + speed shoe, rather than a daily trainer + cushion shoe. Current daily trainers have enough cushion anyway, and honestly I think daily trainers can do whatever functions that cushion shoes have. For me cushion shoes are more of a luxury, a nice to have, but not that important.
Also, for beginner runners I wouldn't suggest plated speed training shoes. I usually suggest my friends to try non-plated speed shoes so they can strengthen their feet first, feel how it is to run fast without much assistance from the shoes. After they have more experience, strong feet and muscles, then they can try those plates trainers and super shoes.
of course, this comes from someone that does NOT like plates shoes. They're good for speed, yes, but for me they feel too rigid and I just don't enjoy wearing rigid shoes too much (would still wear them if I'm intending to have a fast race or something. other than that, they stay in the cupboard).
I'm a 2 shoe rotation too. Adidas AP3 for speed/race and Superblast for daily/long. Works well for my purposes
@@LukenotLuc the superblast is such a versatile shoe. Seems like asics accidentally created a shoe that can be good for everything you throw at it. bad for business 🤣
For a true intermediate runner you can totally get away with a daily trainer + fast shoe. However, working from a new runner I wouldn’t recommend it. They will get more use out of two trainers or a trainer + cushioned shoe.
So in this scenario… but the time they work their way up to a “fast” shoe… it’s an appropriate time to try a plated shoe. Otherwise I agree with you. Plated shoes should be the last thing a new runner tries. They need to develop run feel and foot strength first.
As my rotation grew I found myself losing interest in daily trainers, even though, just as you said, I would still recommend them to a beginner as a starting point. But for myself I demoted my daily shoes to casual as I take more cushioned stuff for daily/easy and speedier shoes for faster runs.
And what you did not mention is the mountain of shoes that a nerd just wanted to test out but did not make the cut into the "buy more pairs of the same shoe category." At least if your feet and biomecanics are as picky as mine 😂
That mountain is called the “donation pile”., expertly name as a minimalist and someone who has little space to store things due to travel.
A very logical breakdown that we that have fallen to the effects of the shoe bug all know in our hearts…but unfortunately for our wallets we also have the clever ability to come up with an unlimited number of niche categories that justify (in our minds, not the minds of our partners and family whom we share the shoe closet with) the purchase of yet another shoe 😊
Niche running shoe categories are infinite. 😂
I just do a simple 3 shoe rotation: high stack, low stack, and race day.
Two trainers and a racer…. Options and that’s the point. 👍🏻
Superblast works for EVERYTHING though! :D amazing shoes
It does but there are so many other options out there to pair with it.
@@SagasuRunningalthough very true, I’d still use the superblast for everything
You definitely found what you like! 🤙🏻
I have 2 main pairs of shoes currently some model of Baaspola Cascadia 12 look alike with less of the stability pods with a replacement insert because the shoe uses a harder foam on the second layer becuse of not using a rock plate which I have discovered the plate was causing my hip pain when I tried to get back into running, then my racing flats/lass done speed work shoes, ASICS gel DS racer 8 for now but 9 and one pair of very light DS trainer 24/25 and some cross country spikes/flats from some older models I rarely wear a Nike cross county miler and old Nike Waffle cross country 6 a spike shoe I put no spike spikes on for racing events where a spike not needed but for racing shorter distance I need grip like a muddy race where road racing shoes are not a good Idea that has gravel or pavement for a short period due to how this wears out spikes and feels uncomfortable for spikes. Reason I use trail running shoes is that most road running shoes now are lacking a toe cap that keeps the shoe toe from falling apart sooner and they have grip for running on trails or some lesser roads/sidewalks that are very poor and need a trail shoe for all the crap on the road not to mention a poor road/sidewalk with potholes and lumpy issues.
Actually a few road shoes with toe caps come to mind, Adidas has been using them lately (Adizero SL2 and Duramo SL have them) as have Puma in the Velocity NITRO 3 (though it is internal). However, rotating two pairs of the same shoe that works well for you is a great idea. Something I do often.
@@SagasuRunning ASICS has even brought back the toe cap on a few better models of road shoe/well trail sole road shoe made more for winter running, crappy roads, or gravel roads/gravel trails then anything. Other brands are between layers. Nike on the 2010's Free models and Adidas on the original Bounce had popularized the use of no toe bumper not even a different weave in early models but now more brands are using older track spikes/cross country spike/flat minimal toe bumper that is like a glued-on piece of rubber or piece of attached on while hot rubber. Some models are now even using a different weave/possibly a different more durable material added in as well or more layers for a true mesh bumper.
@caseysmith544 Honeslty, I prefer no toe cap on road shoes. It makes for a lighter shoe and more flexible upper. I run on a lot of mixed surfaces and never have wear issue on the toe. For trail shoes though, a good toe cap is part of the overall toe bumper, as you described, and much needed.
@@SagasuRunning Yes and modern toe using a tighter weave often with a different toe material added are far superior to the old 2014 10 years ago no toe protection of any kind, having run in some ASICS 2000 when model moved from 2100 series in the 2190 back to the old 2000 series, the toe on one model of non trail shoe was crappy and blew out right around the 200 mile mark to where I had to buy a new trail of the ASICS 2000 V1 made almost right after the ASICS 2000 becuse of people complaining how the early model upper fell apart in 100---200 miles depending on foot strike. Soon after I was using the Brooks Cascadia until Brooks messed up all its models one by one like the lightweight road Brooks Tempo shoe my mom wore for everyday then my shoe Cascadia after having the 11 crap out in the upper due to poor overlay where I had to do mods of some Gorilla Glue in one part of the upper more then just fixing for a running shoe gator or the shoes would fail (my dads last Brooks) fixed in the 12--14 but the 15--16 were messed up (my mom also for a short used for casual the Brooks 13/14 but hated the maximal version/tried regular model after also in the new foam) and continue to be then now in 2024 messing up my moms second shoe the Catamount/previous model like Catamount she used just fine for a casual shoe. I do like now how most brands now have a more flexible toe cap of thin rubber on the more durable models of shoe for all but some more beefy trail models that require a toe bumper, if not a mesh bumper now none of that using the more durable toe guard hoping for the best.
Good explanation on shoe rotation but where is Nike🤷🏻♂️ also I think shoe rotation looks very different if you only race 5k's and 10k's.
Nike is in there. The Peg and Invincible were mentioned. I didn’t include the Vaporfly 3 as I don’t think it’s a great super shoe for newer runners, especially when compared to the options I did include.
The full rotation I showered in this video will work for any type of road racing. However, if someone specializes in the shorter distances, yes… they would like have some different shoes, but the categories are the same.
I’ve done some niche rotation content before, mostly around the marathon. With this video I wanted to be as broad as possible.
I wish i watched this video earlier 😊
Well, now you know. In running there will ALWAYS bee a next pair of running shoes. I'll update this for 2025 next summer at some point as well.
Superblasts (1 new, 2 old) for daily/longs and tempo, Old VF2's for track/speed work, and new VF2's for race day. Done.
That is pretty solid. I did something similar for years with Pegs/Vaporflys… so respect. 🫡
opsss.…I purchase more then that 🤣 more then 10 pair I still using for run…
Min/maxing, min/maxing then!
I bought a 5th shoe.... a rain shoe so my other trainer doesn't get dirty 😂
I live in one of the wettest cities in the world (Taipei) and I’m not a fan of GORETEX or runs models of running shoes. Your feet ARE going to get wet, no matter what you are going to do, just accept that with rain.
For snow running though, especially wet snow, a GORETEX shoe can be useful to help keep some of the wet out for a bit… but still your feet will get soaked eventually. Especially if you are out in the wet snow for more than an hour or so.
@@SagasuRunning Very interesting, thanks for the response. Enjoying all your reivews and information!
None of the brands fits my foot, but I've got over 20 shoes in my rotation anyway. Be observant, learn what works for _yourself_ and ignore "expert advice". That's your road to success. :-)
Out of curiosity...what actually fits your foot? I cover almost all of the major brands in this video...
I do agree with you that you need to learn what fits your foot, however that does take years of trial and error.
@@SagasuRunning None of the major brands. They specialise in fashion, not function. No matter what you say about the "technologies" embedded, it's still the looks that they (and their customers) pay most attention to.
Ok, so what brands fit your foot. I’m ever more curious…
@@SagasuRunning I don't give a damn about brands, I've learnt to go for the specs.
@@weuek please name the 20 pairs- I'm tooooo curious now
Buy Superblast never have to worry about rotation nonsense.
I mean… the SB is good… but not perfect…
Also I run 100k/week, even if I squeeze something crazy like 800k out of my pair of Superblasts, no way it makes sense to buy a new pair every 8 weeks? 280$ a pop Canadian, makes no sense, that is why daily trainers are a thing
@@xtalenx yeah, I try to buy cushy, 1-2 generations older shoes for easy and long runs.
Save the pricey ones for special days =)
@@cai0 Same, what is your current long run shoe? Up to to about 22-24k I use Boston 12, for my 30-32k Long Runs I use the Superblast as they make it a little easier as I am not fully used to that distance yet
@@xtalenx Brooks Glycerin 19, just because I found them for $85 AUD.