Why Rotate Shoes
Fit and comfort can change during a long event because of moisture, temperature, terrain, tissue irritation, or swelling. The timing and direction of those changes vary, so elapsed time alone is not a reason to switch shoes or choose a larger size.
Start with our 24-hour race shoe guide for product examples, then use this page to build the rotation plan.
Rotation Plan
| Slot | Shoe Type | When It May Help |
|---|---|---|
| Primary | Most familiar shoe that suits the surface | Start in the combination that performed reliably in training |
| Alternate fit (optional) | A separately tested size, shape, or model | Only when it resolves observed pressure without heel slip or friction |
| Different feel (optional) | Slightly different upper or stack | When a familiar alternative relieves a specific pressure point |
| Weather pair (optional) | Tested drainage, warmth, or traction characteristics | When forecast and course conditions make those features relevant |
Socks and Lacing
Shoes do not work alone. Sock thickness can turn a shoe from perfect to tight. Practice your shoe and sock combinations as pairs.
- Label sock bundles by shoe if combinations differ.
- Use heel-lock lacing only if it does not irritate the top of the foot.
- Adjust lacing if pressure develops; stop to assess pain or numbness.
- Carry scissors or a small tool to cut tape, not shoes.
When to Change
Change shoes when a tested alternative addresses a specific issue, not only because a schedule says to. Inspect the foot and shoe before deciding.
- A hot spot or rubbing appears and the alternative removes that pressure.
- Toes contact the front or the foot slides inside the shoe.
- The upper creates localized pressure after lacing and sock checks.
- The shoe is wet or damaged and the course allows a safe change.
- Grip no longer matches the surface or weather.
Do not use a shoe change to mask severe or worsening pain, loss of sensation, weakness, marked one-sided swelling, or an altered gait. Stop and seek event medical assessment when those signs appear or symptoms do not settle after removing the source of pressure.
Pair this with the blister prevention guide and your foot care kit.
Sources
- Jastifer and Hoffman (2023) — The Foot and Ankle in Ultramarathon Runners: Results of the ULTRA Study.
- Cejka et al. (2012) — An increased fluid intake leads to feet swelling in 100-km ultra-marathoners.
- International Association of Ultrarunners — shoe regulations applicable to ultradistance events.
Frequently Asked Questions
Should you change shoes during a 24-hour race?
Not automatically. Use a planned foot check to inspect fit, skin, grip, and shoe condition, then change only if a tested alternative addresses an observed problem. New or worsening pain, numbness, weakness, or an altered gait calls for assessment, not just a shoe swap.
Should backup shoes be bigger?
There is no evidence-based half-size rule. An alternative fit may help an individual runner whose feet change during long efforts, but excess length or width can create movement and friction. Use only a size and model you have tested under similar conditions.
Can you use carbon shoes in a 24-hour race?
That depends on the event rules and the particular shoe. Check the current rules, then prioritize a familiar fit, suitable grip, and control on the actual surface rather than a plate or cushioning category.